{"id":14027,"date":"2026-03-23T12:16:05","date_gmt":"2026-03-23T10:16:05","guid":{"rendered":"https:\/\/123esaaf.com\/wp\/?p=14027"},"modified":"2026-03-23T12:16:25","modified_gmt":"2026-03-23T10:16:25","slug":"%d8%b7%d8%b1%d9%82-%d8%b3%d9%87%d9%84%d8%a9-%d9%84%d8%ad%d8%b1%d9%82-%d8%a7%d9%84%d8%af%d9%87%d9%88%d9%86-%d8%a8%d8%b9%d8%af-%d9%82%d8%b6%d8%a7%d8%a1-%d8%a7%d9%84%d8%b9%d9%8a%d8%af","status":"publish","type":"post","link":"https:\/\/123esaaf.com\/wp\/?p=14027","title":{"rendered":"\u0637\u0631\u0642 \u0633\u0647\u0644\u0629 \u0644\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0628\u0639\u062f \u0642\u0636\u0627\u0621 \u0627\u0644\u0639\u064a\u062f"},"content":{"rendered":"\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/123esaaf.com\/wp\/?p=14027\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"555\" src=\"https:\/\/123esaaf.com\/wp\/wp-content\/uploads\/2026\/03\/980-1024x555.png\" alt=\"\u0637\u0631\u0642 \u0633\u0647\u0644\u0629 \u0644\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0628\u0639\u062f \u0642\u0636\u0627\u0621 \u0627\u0644\u0639\u064a\u062f\" class=\"wp-image-14032\" srcset=\"https:\/\/123esaaf.com\/wp\/wp-content\/uploads\/2026\/03\/980-1024x555.png 1024w, https:\/\/123esaaf.com\/wp\/wp-content\/uploads\/2026\/03\/980-300x163.png 300w, https:\/\/123esaaf.com\/wp\/wp-content\/uploads\/2026\/03\/980-768x416.png 768w, https:\/\/123esaaf.com\/wp\/wp-content\/uploads\/2026\/03\/980.png 1163w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><figcaption class=\"wp-element-caption\">\u0637\u0631\u0642 \u0633\u0647\u0644\u0629 \u0644\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0628\u0639\u062f \u0642\u0636\u0627\u0621 \u0627\u0644\u0639\u064a\u062f<\/figcaption><\/figure>\n\n\n\n<p style=\"text-align: justify;\"><strong><span style=\"font-family: verdana, geneva, sans-serif;\"><span style=\"color: #800000;\">\u064a\u0639\u0627\u0646\u064a \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0645\u062a\u0631\u0627\u0643\u0645\u0629 \u0641\u064a \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u0641\u062e\u0630\u064a\u0646 \u0646\u062a\u064a\u062c\u0629 \u062a\u063a\u064a\u0651\u0631 \u0646\u0645\u0637 \u0627\u0644\u0637\u0639\u0627\u0645\u060c \u0627\u0644\u0625\u0641\u0631\u0627\u0637 \u0641\u064a \u0627\u0644\u062d\u0644\u0648\u064a\u0627\u062a \u0648\u0627\u0644\u0645\u0623\u0643\u0648\u0644\u0627\u062a \u0627\u0644\u062f\u0633\u0645\u0629 \u060c \u0648\u0642\u0644\u0629 \u0627\u0644\u062d\u0631\u0643\u0629 \u062e\u0644\u0627\u0644 \u0627\u0644\u0646\u0647\u0627\u0631.\u00a0<\/span><\/span><\/strong><!--more--><\/p>\n<p style=\"text-align: justify;\"><strong><span style=\"font-family: verdana, geneva, sans-serif;\">\u0645\u0639 \u0627\u0646\u062a\u0647\u0627\u0621 \u0639\u064a\u062f \u0627\u0644\u0641\u0637\u0631\u060c \u064a\u0632\u062f\u0627\u062f \u0627\u0644\u0642\u0644\u0642 \u0628\u0634\u0623\u0646 \u0627\u0633\u062a\u0639\u0627\u062f\u0629 \u0627\u0644\u0631\u0634\u0627\u0642\u0629 \u0648\u0627\u0644\u0637\u0627\u0642\u0629\u060c \u0644\u0643\u0646 \u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u0635\u062d\u064a\u062d\u0629 \u0644\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0644\u0627 \u062a\u0643\u0648\u0646 \u0639\u0628\u0631 \u062d\u0645\u064a\u0627\u062a \u0642\u0627\u0633\u064a\u0629 \u0623\u0648 \u062d\u0631\u0645\u0627\u0646 \u0645\u0637\u0644\u0642\u060c \u0628\u0644 \u0645\u0646 \u062e\u0644\u0627\u0644 \u062e\u0637\u0629 \u0639\u0644\u0645\u064a\u0629 \u0645\u062a\u062f\u0631\u062c\u0629 \u062a\u062c\u0645\u0639 \u0628\u064a\u0646 \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u0630\u0643\u064a\u0629\u060c \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a\u060c \u0648\u0627\u0644\u062a\u062d\u0643\u0651\u0645 \u0641\u064a \u0627\u0644\u0633\u0644\u0648\u0643\u064a\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 .<\/span><\/strong><\/p>\n<p style=\"text-align: justify;\"><strong><span style=\"font-family: verdana, geneva, sans-serif; color: #800080;\">\u0641\u0647\u0645 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0645\u062a\u0631\u0627\u0643\u0645\u0629 : \u0623\u0633\u0628\u0627\u0628 \u062a\u0631\u0627\u0643\u0645 \u0627\u0644\u062f\u0647\u0648\u0646<\/span><\/strong><br \/><strong><span style=\"font-family: verdana, geneva, sans-serif;\">\u0627\u0631\u062a\u0641\u0627\u0639 \u0627\u0644\u0623\u0646\u0633\u0648\u0644\u064a\u0646 : \u0627\u0644\u0625\u0641\u0631\u0627\u0637 \u0641\u064a \u0627\u0644\u062d\u0644\u0648\u064a\u0627\u062a \u0648\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0645\u0643\u0631\u0651\u0631\u0629 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u062a\u062e\u0632\u064a\u0646 \u0627\u0644\u062f\u0647\u0648\u0646.<\/span><\/strong><br \/><strong><span style=\"font-family: verdana, geneva, sans-serif;\">\u0642\u0644\u0629 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a: \u0627\u0644\u062c\u0644\u0648\u0633 \u0644\u0641\u062a\u0631\u0627\u062a \u0637\u0648\u064a\u0644\u0629 \u064a\u0642\u0644\u0651\u0644 \u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629.<\/span><\/strong><br \/><strong><span style=\"font-family: verdana, geneva, sans-serif;\">\u062a\u063a\u064a\u0651\u0631 \u0627\u0644\u0633\u0627\u0639\u0629 \u0627\u0644\u0628\u064a\u0648\u0644\u0648\u062c\u064a\u0629: \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u0645\u062a\u0623\u062e\u0631 \u0648\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0637\u0639\u0627\u0645 \u0627\u0644\u0644\u064a\u0644\u064a \u064a\u0642\u0644\u0651\u0644 \u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636.<\/span><\/strong><br \/><strong><span style=\"font-family: verdana, geneva, sans-serif;\">\u062a\u063a\u064a\u0651\u0631 \u0646\u0645\u0637 \u0627\u0644\u0648\u062c\u0628\u0627\u062a: \u062a\u0646\u0627\u0648\u0644 \u0648\u062c\u0628\u0627\u062a \u0643\u0628\u064a\u0631\u0629 \u0628\u0639\u062f \u0635\u064a\u0627\u0645 \u0637\u0648\u064a\u0644 \u064a\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0647\u0636\u0645\u064a \u0648\u064a\u062d\u0641\u0632 \u062a\u062e\u0632\u064a\u0646 \u0627\u0644\u062f\u0647\u0648\u0646.<\/span><\/strong><\/p>\n<p style=\"text-align: justify;\"><strong><span style=\"font-family: verdana, geneva, sans-serif; color: #800080;\">\u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u062a\u064a \u062a\u062a\u0631\u0627\u0643\u0645<\/span><\/strong><br \/><strong><span style=\"font-family: verdana, geneva, sans-serif;\">\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u062d\u0634\u0648\u064a\u0629: \u062d\u0648\u0644 \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u0623\u0639\u0636\u0627\u0621 \u0627\u0644\u062f\u0627\u062e\u0644\u064a\u0629\u060c \u062a\u0624\u062b\u0631 \u0639\u0644\u0649 \u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628 \u0648\u0633\u0643\u0631 \u0627\u0644\u062f\u0645.<\/span><\/strong><br \/><strong><span style=\"font-family: verdana, geneva, sans-serif;\">\u062f\u0647\u0648\u0646 \u062a\u062d\u062a \u0627\u0644\u062c\u0644\u062f: \u0641\u064a \u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u0648\u0627\u0644\u0641\u062e\u0630\u064a\u0646\u060c \u063a\u0627\u0644\u0628\u0627\u064b \u0623\u0643\u062b\u0631 \u0635\u0639\u0648\u0628\u0629 \u0641\u064a \u0627\u0644\u062d\u0631\u0642 \u0644\u0643\u0646\u0647\u0627 \u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u062a\u062d\u0633\u064a\u0646 \u0628\u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0648\u0627\u0644\u062d\u0631\u0643\u064a.<\/span><\/strong><\/p>\n<p style=\"text-align: justify;\"><strong><span style=\"font-family: verdana, geneva, sans-serif; color: #800080;\">\u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u0630\u0643\u064a\u0629 \u0644\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646: \u0636\u0628\u0637 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0628\u0634\u0643\u0644 \u0645\u062a\u062f\u0631\u0651\u062c<\/span><\/strong><br \/><strong><span style=\"font-family: verdana, geneva, sans-serif;\">\u0644\u0627 \u062d\u0627\u062c\u0629 \u0644\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0628\u0634\u0643\u0644 \u0635\u0627\u0631\u0645\u060c \u064a\u0643\u0641\u064a \u062e\u0641\u0636 200\u2013300 \u0633\u0639\u0631\u0629 \u064a\u0648\u0645\u064a\u0627\u064b \u0644\u0644\u062d\u0631\u0642 \u0627\u0644\u062a\u062f\u0631\u064a\u062c\u064a.<\/span><\/strong><br \/><strong><span style=\"font-family: verdana, geneva, sans-serif;\">\u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646: \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u064a\u0632\u064a\u062f \u0627\u0644\u0634\u0628\u0639 \u0648\u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629\u060c \u0645\u0627 \u064a\u0632\u064a\u062f \u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636.<\/span><\/strong><\/p>\n<p><strong><span style=\"font-family: verdana, geneva, sans-serif; color: #800080;\">3 \u0623\u0645\u062b\u0644\u0629 \u0648\u062c\u0628\u0627\u062a \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a<\/span><\/strong><\/p>\n<ul>\n<li><strong><span style=\"font-family: verdana, geneva, sans-serif;\">\u0625\u0641\u0637\u0627\u0631: 2 \u0628\u064a\u0636\u0629 \u0645\u0633\u0644\u0648\u0642\u0629 + \u0634\u0631\u064a\u062d\u0629 \u062e\u0628\u0632 \u0643\u0627\u0645\u0644 + \u062e\u0636\u0627\u0631.<\/span><\/strong><\/li>\n<li><strong><span style=\"font-family: verdana, geneva, sans-serif;\">\u063a\u062f\u0627\u0621: \u0635\u062f\u0631 \u062f\u062c\u0627\u062c \u0645\u0634\u0648\u064a + \u0646\u0635\u0641 \u0643\u0648\u0628 \u0623\u0631\u0632 \u0628\u0646\u064a + \u062e\u0636\u0627\u0631 \u0645\u0637\u0647\u0648\u0629.<\/span><\/strong><\/li>\n<li><strong><span style=\"font-family: verdana, geneva, sans-serif;\">\u0648\u062c\u0628\u0627\u062a \u062e\u0641\u064a\u0641\u0629: \u0632\u0628\u0627\u062f\u064a \u064a\u0648\u0646\u0627\u0646\u064a + \u062d\u0641\u0646\u0629 \u0645\u0643\u0633\u0631\u0627\u062a \u0623\u0648 \u0641\u0648\u0627\u0643\u0647.<\/span><\/strong><\/li>\n<\/ul>\n<p style=\"text-align: justify;\"><strong><span style=\"font-family: verdana, geneva, sans-serif; color: #800080;\">\u0627\u0644\u062a\u062d\u0643\u0651\u0645 \u0628\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a<\/span><\/strong><\/p>\n<ul>\n<li style=\"text-align: justify;\"><strong><span style=\"font-family: verdana, geneva, sans-serif;\">\u0627\u062e\u062a\u064a\u0627\u0631 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0645\u0639\u0642\u062f\u0629: \u0627\u0644\u0634\u0648\u0641\u0627\u0646\u060c \u0627\u0644\u0628\u0631\u063a\u0644\u060c \u0627\u0644\u0623\u0631\u0632 \u0627\u0644\u0628\u0646\u064a\u060c \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629.<\/span><\/strong><\/li>\n<li style=\"text-align: justify;\"><strong><span style=\"font-family: verdana, geneva, sans-serif;\">\u062a\u062c\u0646\u0651\u0628 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0645\u0643\u0631\u0651\u0631\u0629 \u0648\u0627\u0644\u062d\u0644\u0648\u064a\u0627\u062a \u0628\u0643\u062b\u0631\u0629 \u0628\u0639\u062f \u0631\u0645\u0636\u0627\u0646.<\/span><\/strong><\/li>\n<li style=\"text-align: justify;\"><strong><span style=\"font-family: verdana, geneva, sans-serif;\">\u062a\u0642\u0633\u064a\u0645 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0639\u0644\u0649 \u062c\u0645\u064a\u0639 \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0627\u0644\u0633\u0643\u0631 \u0648\u0627\u0644\u0637\u0627\u0642\u0629 \u0648\u064a\u0642\u0644\u0651\u0644 \u062a\u062e\u0632\u064a\u0646 \u0627\u0644\u062f\u0647\u0648\u0646.<\/span><\/strong><\/li>\n<\/ul>\n<p style=\"text-align: justify;\"><strong><span style=\"font-family: verdana, geneva, sans-serif; color: #800080;\">\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629<\/span><\/strong><\/p>\n<ul>\n<li style=\"text-align: justify;\"><strong><span style=\"font-family: verdana, geneva, sans-serif;\">\u0625\u062f\u062e\u0627\u0644 \u0623\u062d\u0645\u0627\u0636 \u0623\u0648\u0645\u064a\u063a\u0627 3 (\u0633\u0645\u0643\u060c \u0645\u0643\u0633\u0631\u0627\u062a \u0648\u0628\u0630\u0648\u0631).<\/span><\/strong><\/li>\n<li style=\"text-align: justify;\"><strong><span style=\"font-family: verdana, geneva, sans-serif;\">\u0627\u0644\u062d\u062f\u0651 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0645\u0634\u0628\u0639\u0629 \u0648\u0627\u0644\u0632\u064a\u0648\u062a \u0627\u0644\u0645\u0647\u062f\u0631\u062c\u0629.<\/span><\/strong><\/li>\n<\/ul>\n<p style=\"text-align: justify;\"><strong><span style=\"font-family: verdana, geneva, sans-serif; color: #800080;\">\u0627\u0644\u062a\u0631\u0637\u064a\u0628<\/span><\/strong><\/p>\n<ul>\n<li style=\"text-align: justify;\"><strong><span style=\"font-family: verdana, geneva, sans-serif;\">\u0634\u0631\u0628 2\u20133 \u0644\u062a\u0631 \u0645\u0627\u0621 \u064a\u0648\u0645\u064a\u064b\u0627 \u064a\u0632\u064a\u062f \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u064a\u0642\u0644\u0651\u0644 \u0627\u0644\u0627\u0646\u062a\u0641\u0627\u062e.<\/span><\/strong><br \/><strong><span style=\"font-family: verdana, geneva, sans-serif;\">\u0627\u0644\u0645\u0627\u0621 \u064a\u062d\u0641\u0651\u0632 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u0623\u064a\u0636 \u0648\u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0627\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u0627\u0644\u0633\u0645\u0648\u0645 \u0627\u0644\u0646\u0627\u062a\u062c\u0629 \u0639\u0646 \u0627\u0644\u0625\u0641\u0631\u0627\u0637 \u0641\u064a \u0627\u0644\u0637\u0639\u0627\u0645.<\/span><\/strong><\/li>\n<\/ul>\n<p><strong><span style=\"font-family: verdana, geneva, sans-serif; color: #800080;\">\u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a \u0644\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646: \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 Cardio<\/span><\/strong><\/p>\n<ul>\n<li><strong><span style=\"font-family: verdana, geneva, sans-serif;\">\u0627\u0644\u0645\u0634\u064a \u0627\u0644\u0633\u0631\u064a\u0639 30 \u062f\u0642\u064a\u0642\u0629 \u064a\u0648\u0645\u064a\u0627\u064b \u064a\u062d\u0631\u0642 \u062d\u0648\u0627\u0644\u064a 150\u2013200 \u0633\u0639\u0631\u0629.<\/span><\/strong><\/li>\n<li><strong><span style=\"font-family: verdana, geneva, sans-serif;\">\u0627\u0644\u062c\u0631\u064a \u0627\u0644\u062e\u0641\u064a\u0641 \u0623\u0648 \u0627\u0644\u062f\u0631\u0627\u062c\u0629 20\u201330 \u062f\u0642\u064a\u0642\u0629 3\u20134 \u0645\u0631\u0627\u062a \u0623\u0633\u0628\u0648\u0639\u064a\u0627\u064b.<\/span><\/strong><\/li>\n<\/ul>\n<p style=\"text-align: justify;\"><strong><span style=\"font-family: verdana, geneva, sans-serif; color: #800080;\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 Strength Training<\/span><\/strong><\/p>\n<ul>\n<li style=\"text-align: justify;\"><strong><span style=\"font-family: verdana, geneva, sans-serif;\">\u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644 \u0627\u0644\u062e\u0641\u064a\u0641\u0629 \u0623\u0648 \u062a\u0645\u0627\u0631\u064a\u0646 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 2\u20133 \u0645\u0631\u0627\u062a \u0623\u0633\u0628\u0648\u0639\u064a\u0627\u064b.<\/span><\/strong><\/li>\n<li style=\"text-align: justify;\"><strong><span style=\"font-family: verdana, geneva, sans-serif;\">\u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 (Squats).<\/span><\/strong><\/li>\n<li style=\"text-align: justify;\"><strong><span style=\"font-family: verdana, geneva, sans-serif;\">\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0644\u0648\u062d \u0627\u0644\u062e\u0634\u0628\u064a (Plank).<\/span><\/strong><\/li>\n<li style=\"text-align: justify;\"><strong><span style=\"font-family: verdana, geneva, sans-serif;\">\u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644 \u0627\u0644\u062e\u0641\u064a\u0641\u0629 \u0644\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646.<\/span><\/strong><\/li>\n<li style=\"text-align: justify;\"><strong><span style=\"font-family: verdana, geneva, sans-serif;\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u062a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0644\u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629\u060c \u0645\u0627 \u064a\u0632\u064a\u062f \u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636 \u0648\u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u062d\u062a\u0649 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0631\u0627\u062d\u0629.<\/span><\/strong><\/li>\n<\/ul>\n<p style=\"text-align: justify;\"><strong><span style=\"font-family: verdana, geneva, sans-serif; color: #800080;\">\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u0627\u0644\u0645\u062a\u0642\u0637\u0639\u0629 HIIT<\/span><\/strong><\/p>\n<ul>\n<li style=\"text-align: justify;\"><strong><span style=\"font-family: verdana, geneva, sans-serif; color: #000000;\">\u0641\u062a\u0631\u0627\u062a \u0642\u0635\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0633\u0631\u064a\u0639\u0629 \u0645\u062a\u0628\u0648\u0639\u0629 \u0628\u0641\u062a\u0631\u0627\u062a \u0631\u0627\u062d\u0629.<\/span><\/strong><\/li>\n<li style=\"text-align: justify;\"><strong><span style=\"font-family: verdana, geneva, sans-serif; color: #000000;\">\u0641\u0639\u0651\u0627\u0644\u0629 \u062c\u062f\u064b\u0627 \u0644\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0648\u0642\u062a \u0642\u0635\u064a\u0631 (10\u201315 \u062f\u0642\u064a\u0642\u0629 \u064a\u0648\u0645\u064a\u0627\u064b).<\/span><\/strong><\/li>\n<\/ul>\n<p style=\"text-align: justify;\"><strong><span style=\"font-family: verdana, geneva, sans-serif; color: #800080;\">\u062e\u0645\u0633 \u0646\u0635\u0627\u0626\u062d \u0633\u0644\u0648\u0643\u064a\u0629 \u0648\u0639\u0627\u062f\u0627\u062a \u064a\u0648\u0645\u064a\u0629<\/span><\/strong><\/p>\n<ol>\n<li style=\"text-align: justify;\"><strong><span style=\"font-family: verdana, geneva, sans-serif;\">\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645 \u0628\u0628\u0637\u0621 \u0648\u0645\u0636\u063a \u062c\u064a\u062f: \u064a\u0632\u064a\u062f \u0627\u0644\u0634\u0628\u0639 \u0648\u064a\u0642\u0644\u0651\u0644 \u0627\u0644\u0625\u0641\u0631\u0627\u0637.<\/span><\/strong><\/li>\n<li style=\"text-align: justify;\"><strong><span style=\"font-family: verdana, geneva, sans-serif;\">\u062a\u0633\u062c\u064a\u0644 \u0627\u0644\u0645\u0644\u0627\u062d\u0638\u0627\u062a \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0644\u0644\u0637\u0627\u0642\u0629 \u0648\u0627\u0644\u062c\u0648\u0639: \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0636\u0628\u0637 \u0627\u0644\u0648\u062c\u0628\u0627\u062a.<\/span><\/strong><\/li>\n<li style=\"text-align: justify;\"><strong><span style=\"font-family: verdana, geneva, sans-serif;\">\u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u0645\u0646\u062a\u0638\u0645: 7\u20138 \u0633\u0627\u0639\u0627\u062a \u064a\u0642\u0644\u0651\u0644 \u0625\u0641\u0631\u0627\u0632 \u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0627\u0644\u062c\u0648\u0639 (\u063a\u0631\u064a\u0644\u064a\u0646) \u0648\u064a\u0632\u064a\u062f \u0627\u0644\u0634\u0628\u0639 (\u0644\u064a\u0628\u062a\u064a\u0646).<\/span><\/strong><\/li>\n<li style=\"text-align: justify;\"><strong><span style=\"font-family: verdana, geneva, sans-serif;\">\u062a\u062c\u0646\u0651\u0628 \u0627\u0644\u062d\u0644\u0648\u064a\u0627\u062a \u0642\u0628\u0644 \u0627\u0644\u0648\u062c\u0628\u0629: \u062a\u0646\u0627\u0648\u0644\u0647\u0627 \u0628\u0639\u062f \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u064a\u0642\u0644\u0651\u0644 \u062a\u062e\u0632\u064a\u0646 \u0627\u0644\u062f\u0647\u0648\u0646.<\/span><\/strong><\/li>\n<li style=\"text-align: justify;\"><strong><span style=\"font-family: verdana, geneva, sans-serif;\">\u0627\u0644\u062a\u062d\u0641\u064a\u0632 \u0627\u0644\u0630\u0647\u0646\u064a: \u062a\u062d\u062f\u064a\u062f \u0623\u0647\u062f\u0627\u0641 \u0635\u063a\u064a\u0631\u0629 (\u0645\u062b\u0644 \u062e\u0633\u0627\u0631\u0629 \u0646\u0635\u0641 \u0643\u064a\u0644\u0648 \u0623\u0633\u0628\u0648\u0639\u064a\u0627\u064b) \u064a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0644\u0627\u0644\u062a\u0632\u0627\u0645.<\/span><\/strong><\/li>\n<\/ol>\n<p style=\"text-align: justify;\"><strong><span style=\"font-family: verdana, geneva, sans-serif; color: #800080;\">4 \u0646\u0635\u0627\u0626\u062d \u062e\u0627\u0635\u0629 \u0644\u0645\u0631\u0636\u0649 \u0627\u0644\u0633\u0643\u0631\u064a<\/span><\/strong><\/p>\n<ul>\n<li style=\"text-align: justify;\"><strong><span style=\"font-family: verdana, geneva, sans-serif;\">\u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u062e\u0636\u0627\u0631 \u0642\u0628\u0644 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0644\u062a\u0642\u0644\u064a\u0644 \u0627\u0631\u062a\u0641\u0627\u0639 \u0633\u0643\u0631 \u0627\u0644\u062f\u0645 \u0628\u0639\u062f \u0627\u0644\u0648\u062c\u0628\u0629.<\/span><\/strong><\/li>\n<li style=\"text-align: justify;\"><strong><span style=\"font-family: verdana, geneva, sans-serif;\">\u062a\u0642\u0633\u064a\u0645 \u0627\u0644\u062d\u0644\u0648\u064a\u0627\u062a \u0639\u0644\u0649 \u0627\u0644\u064a\u0648\u0645 \u0645\u0639 \u0645\u0631\u0627\u0642\u0628\u0629 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0633\u0643\u0631 \u0642\u0628\u0644 \u0648\u0628\u0639\u062f.<\/span><\/strong><\/li>\n<li style=\"text-align: justify;\"><strong><span style=\"font-family: verdana, geneva, sans-serif;\">\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0645\u0634\u064a \u0628\u0639\u062f \u0643\u0644 \u0648\u062c\u0628\u0629 \u0631\u0626\u064a\u0633\u064a\u0629 \u0644\u0645\u062f\u0629 10\u201315 \u062f\u0642\u064a\u0642\u0629 \u0644\u062a\u062d\u0633\u064a\u0646 \u062d\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u0625\u0646\u0633\u0648\u0644\u064a\u0646.<\/span><\/strong><\/li>\n<li><strong><span style=\"font-family: verdana, geneva, sans-serif;\">\u0634\u0631\u0628 \u0627\u0644\u0645\u0627\u0621 \u0628\u0634\u0643\u0644 \u0643\u0627\u0641\u064d \u0644\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0627\u0646\u062a\u0641\u0627\u062e \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a.<\/span><\/strong><\/li>\n<\/ul>\n<p><strong><span style=\"font-family: verdana, geneva, sans-serif; color: #800080;\">\u0627\u0644\u0639\u0644\u0645 \u0648\u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0627\u0644\u062d\u062f\u064a\u062b\u0629 \u062d\u0648\u0644 \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646<\/span><\/strong><\/p>\n<p><strong><span style=\"font-family: verdana, geneva, sans-serif;\">\u0645\u0639 \u062a\u0637\u0648\u0651\u0631 \u0639\u0644\u0648\u0645 \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0648\u0639\u0644\u0645 \u0627\u0644\u0623\u064a\u0636 (Metabolism)\u060c \u0623\u0635\u0628\u062d\u062a \u0627\u0644\u062a\u0648\u0635\u064a\u0627\u062a \u0627\u0644\u0645\u062a\u0639\u0644\u0642\u0629 \u0628\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u062a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u062f\u0631\u0627\u0633\u0627\u062a \u0639\u0644\u0645\u064a\u0629 \u0648\u062a\u062c\u0627\u0631\u0628 \u0633\u0631\u064a\u0631\u064a\u0629 \u062a\u0648\u0636\u062d \u0643\u064a\u0641\u064a\u0629 \u062a\u0623\u062b\u064a\u0631 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a \u0648\u0646\u0645\u0637 \u0627\u0644\u063a\u0630\u0627\u0621 \u0648\u0627\u0644\u0646\u0648\u0645 \u0639\u0644\u0649 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u064a \u0648\u0639\u0645\u0644\u064a\u0627\u062a \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u062c\u0633\u0645.<\/span><\/strong><br \/><strong><span style=\"font-family: verdana, geneva, sans-serif;\">\u062a\u0634\u064a\u0631 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0627\u0644\u062d\u062f\u064a\u062b\u0629 \u0625\u0644\u0649 \u0623\u0646 \u0627\u0644\u062a\u063a\u064a\u064a\u0631\u0627\u062a \u0627\u0644\u0628\u0633\u064a\u0637\u0629 \u0641\u064a \u0646\u0645\u0637 \u0627\u0644\u062d\u064a\u0627\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0624\u062b\u0631 \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631 \u0641\u064a \u062a\u0646\u0638\u064a\u0645 \u0627\u0644\u0648\u0632\u0646 \u0648\u062a\u062d\u0633\u064a\u0646 \u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636\u060c \u062e\u0627\u0635\u0629 \u0628\u0639\u062f \u0641\u062a\u0631\u0627\u062a \u0645\u0646 \u062a\u063a\u064a\u0631 \u0646\u0645\u0637 \u0627\u0644\u0637\u0639\u0627\u0645 \u0645\u062b\u0644 \u0634\u0647\u0631 \u0631\u0645\u0636\u0627\u0646.<\/span><\/strong><\/p>\n<p style=\"text-align: justify;\"><strong><span style=\"font-family: verdana, geneva, sans-serif;\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0648\u062f\u0648\u0631\u0647\u0627 \u0641\u064a \u0631\u0641\u0639 \u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636<\/span><\/strong><br \/><strong><span style=\"font-family: verdana, geneva, sans-serif;\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0645\u062b\u0644 \u0631\u0641\u0639 \u0627\u0644\u0623\u0648\u0632\u0627\u0646\u060c \u062a\u0645\u0627\u0631\u064a\u0646 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 (Squats\u060c Push-ups) \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u062d\u0628\u0627\u0644 \u0627\u0644\u0645\u0637\u0627\u0637\u064a\u0629 \u062a\u0639\u062f \u0645\u0646 \u0623\u0647\u0645 \u0627\u0644\u0623\u062f\u0648\u0627\u062a \u0627\u0644\u0641\u0639\u0627\u0644\u0629 \u0641\u064a \u062a\u0639\u0632\u064a\u0632 \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646.<\/span><\/strong><br \/><strong><span style=\"font-family: verdana, geneva, sans-serif;\">\u062a\u0634\u064a\u0631 \u062f\u0631\u0627\u0633\u0629 \u0639\u0644\u0645\u064a\u0629 \u0646\u0634\u0631\u0647\u0627 \u0627\u0644\u0628\u0627\u062d\u062b Westcott (2012) \u0625\u0644\u0649 \u0623\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0644\u0627 \u062a\u0633\u0627\u0647\u0645 \u0641\u0642\u0637 \u0641\u064a \u0628\u0646\u0627\u0621 \u0627\u0644\u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629\u060c \u0628\u0644 \u062a\u0624\u062f\u064a \u0623\u064a\u0636\u0627\u064b \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636 \u0627\u0644\u0623\u0633\u0627\u0633\u064a (Basal Metabolic Rate \u2013 BMR).<\/span><\/strong><br \/><strong><span style=\"font-family: verdana, geneva, sans-serif;\">\u0643\u064a\u0641 \u064a\u062d\u062f\u062b \u0630\u0644\u0643\u061f \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u062a\u0639\u062a\u0628\u0631 \u0645\u0646 \u0627\u0644\u0623\u0646\u0633\u062c\u0629 \u0627\u0644\u0646\u0634\u0637\u0629 \u0623\u064a\u0636\u064a\u0627\u064b\u060c \u0623\u064a \u0623\u0646\u0647\u0627 \u062a\u0633\u062a\u0647\u0644\u0643 \u0637\u0627\u0642\u0629 \u062d\u062a\u0649 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0631\u0627\u062d\u0629. \u0648\u0643\u0644\u0645\u0627 \u0632\u0627\u062f\u062a \u0627\u0644\u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0641\u064a \u0627\u0644\u062c\u0633\u0645\u060c \u0632\u0627\u062f\u062a \u0643\u0645\u064a\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062a\u064a \u064a\u062d\u0631\u0642\u0647\u0627 \u0627\u0644\u062c\u0633\u0645 \u062e\u0644\u0627\u0644 \u0627\u0644\u064a\u0648\u0645.<\/span><\/strong><br \/><strong><span style=\"font-family: verdana, geneva, sans-serif;\">\u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644: \u0627\u0644\u0634\u062e\u0635 \u0627\u0644\u0630\u064a \u064a\u0645\u062a\u0644\u0643 \u0643\u062a\u0644\u0629 \u0639\u0636\u0644\u064a\u0629 \u0623\u0639\u0644\u0649 \u0642\u062f \u064a\u062d\u0631\u0642 100\u2013200 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0625\u0636\u0627\u0641\u064a\u0629 \u064a\u0648\u0645\u064a\u0627\u064b \u062d\u062a\u0649 \u062f\u0648\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0646\u0634\u0627\u0637 \u0628\u062f\u0646\u064a \u0625\u0636\u0627\u0641\u064a. \u0643\u0645\u0627 \u062a\u0634\u064a\u0631 \u0627\u0644\u062f\u0631\u0627\u0633\u0629 \u0625\u0644\u0649 \u0623\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0644\u0645\u062f\u0629 8\u201312 \u0623\u0633\u0628\u0648\u0639\u0627\u064b \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0632\u064a\u062f \u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636 \u0628\u0646\u0633\u0628\u0629 \u062a\u062a\u0631\u0627\u0648\u062d \u0628\u064a\u0646 7% \u0625\u0644\u0649 15%.<\/span><\/strong><\/p>\n<p style=\"text-align: justify;\"><strong><span style=\"font-family: verdana, geneva, sans-serif;\">\u0628\u0639\u062f \u0631\u0645\u0636\u0627\u0646\u060c \u063a\u0627\u0644\u0628\u0627\u064b \u0645\u0627 \u064a\u0639\u0627\u0646\u064a \u0627\u0644\u062c\u0633\u0645 \u0645\u0646:<\/span><\/strong><br \/><strong><span style=\"font-family: verdana, geneva, sans-serif;\">\u0627\u0646\u062e\u0641\u0627\u0636 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a.<\/span><\/strong><br \/><strong><span style=\"font-family: verdana, geneva, sans-serif;\">\u062a\u063a\u064a\u0651\u0631 \u0641\u064a \u062a\u0648\u0632\u064a\u0639 \u0627\u0644\u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0648\u0627\u0644\u062f\u0647\u0648\u0646. \u0644\u0630\u0644\u0643 \u0641\u0625\u0646 \u0625\u062f\u062e\u0627\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649: \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u062d\u0634\u0648\u064a\u0629\u060c \u062a\u062d\u0633\u064a\u0646 \u062a\u0643\u0648\u064a\u0646 \u0627\u0644\u062c\u0633\u0645 (Body Composition) \u0648\u062a\u0633\u0631\u064a\u0639 \u0627\u0633\u062a\u0639\u0627\u062f\u0629 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629.<\/span><\/strong><\/p>\n<p style=\"text-align: justify;\"><strong><span style=\"font-family: verdana, geneva, sans-serif;\">\u062f\u0648\u0631 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0641\u064a \u062a\u0646\u0638\u064a\u0645 \u0627\u0644\u0634\u0647\u064a\u0629<\/span><\/strong><br \/><strong><span style=\"font-family: verdana, geneva, sans-serif;\">\u062a\u0646\u0627\u0648\u0644 \u0648\u062c\u0628\u0627\u062a \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u064a\u064f\u0639\u062f\u0651 \u0645\u0646 \u0623\u0647\u0645 \u0627\u0644\u0625\u0633\u062a\u0631\u0627\u062a\u064a\u062c\u064a\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0644\u0644\u062a\u062d\u0643\u0651\u0645 \u0641\u064a \u0627\u0644\u0648\u0632\u0646. \u062a\u0634\u064a\u0631 \u062f\u0631\u0627\u0633\u0629 Leidy et al. (2015) \u0625\u0644\u0649 \u0623\u0646 \u0632\u064a\u0627\u062f\u0629 \u0646\u0633\u0628\u0629 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0641\u064a \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u062a\u0624\u062f\u064a \u0625\u0644\u0649:<\/span><\/strong><\/p>\n<p style=\"text-align: justify;\"><strong><span style=\"font-family: verdana, geneva, sans-serif;\">\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0634\u0628\u0639.<\/span><\/strong><br \/><strong><span style=\"font-family: verdana, geneva, sans-serif;\">\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0631\u063a\u0628\u0629 \u0641\u064a \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u062e\u0641\u064a\u0641\u0629.<\/span><\/strong><br \/><strong><span style=\"font-family: verdana, geneva, sans-serif;\">\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u0645\u0633\u062a\u0647\u0644\u0643\u0629 \u062e\u0644\u0627\u0644 \u0627\u0644\u064a\u0648\u0645.<\/span><\/strong><br \/><strong><span style=\"font-family: verdana, geneva, sans-serif;\">\u0644\u0645\u0627\u0630\u0627 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u0647\u0645 \u0644\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646\u061f \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u064a\u062a\u0645\u064a\u0651\u0632 \u0628\u0638\u0627\u0647\u0631\u0629 \u062a\u0633\u0645\u0649 \u0627\u0644\u062a\u0623\u062b\u064a\u0631 \u0627\u0644\u062d\u0631\u0627\u0631\u064a \u0644\u0644\u063a\u0630\u0627\u0621 (Thermic Effect of Food \u2013 TEF).<\/span><\/strong><br \/><strong><span style=\"font-family: verdana, geneva, sans-serif;\">\u0623\u064a \u0623\u0646 \u0627\u0644\u062c\u0633\u0645 \u064a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0637\u0627\u0642\u0629 \u0623\u0643\u0628\u0631 \u0644\u0647\u0636\u0645 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u0642\u0627\u0631\u0646\u0629 \u0628\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0648\u0627\u0644\u062f\u0647\u0648\u0646.<\/span><\/strong><\/p>\n<p style=\"text-align: justify;\"><strong><span style=\"font-family: verdana, geneva, sans-serif;\">\u0646\u0633\u0628\u0629 \u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u0645\u0633\u062a\u062e\u062f\u0645\u0629 \u0644\u0644\u0647\u0636\u0645 \u062a\u0642\u0631\u064a\u0628\u064b\u0627:<\/span><\/strong><br \/><strong><span style=\"font-family: verdana, geneva, sans-serif;\">\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646: 20\u201330%.<\/span><\/strong><br \/><strong><span style=\"font-family: verdana, geneva, sans-serif;\">\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a: 5\u201310%.<\/span><\/strong><br \/><strong><span style=\"font-family: verdana, geneva, sans-serif;\">\u0627\u0644\u062f\u0647\u0648\u0646: 0\u20133%. \u0628\u0645\u0639\u0646\u0649 \u0623\u0646 \u062c\u0632\u0621\u0627\u064b \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u064a \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u064a\u064f\u0633\u062a\u0647\u0644\u0643 \u0623\u062b\u0646\u0627\u0621 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u0647\u0636\u0645 \u0646\u0641\u0633\u0647\u0627.<\/span><\/strong><\/p>\n<p style=\"text-align: justify;\"><strong><span style=\"font-family: verdana, geneva, sans-serif;\">\u062f\u0648\u0631 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629: \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0645\u0648\u062c\u0648\u062f\u0629 \u0641\u064a:<\/span><\/strong><br \/><strong><span style=\"font-family: verdana, geneva, sans-serif;\">\u0627\u0644\u062e\u0636\u0627\u0631.<\/span><\/strong><br \/><strong><span style=\"font-family: verdana, geneva, sans-serif;\">\u0627\u0644\u0641\u0648\u0627\u0643\u0647.<\/span><\/strong><br \/><strong><span style=\"font-family: verdana, geneva, sans-serif;\">\u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629.<\/span><\/strong><br \/><strong><span style=\"font-family: verdana, geneva, sans-serif;\">\u0627\u0644\u0628\u0642\u0648\u0644\u064a\u0627\u062a.<\/span><\/strong><br \/><strong><span style=\"font-family: verdana, geneva, sans-serif;\">\u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0625\u0628\u0637\u0627\u0621 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u0647\u0636\u0645\u060c \u062a\u0646\u0638\u064a\u0645 \u0627\u0645\u062a\u0635\u0627\u0635 \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645 \u0648\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0627\u0645\u062a\u0644\u0627\u0621. \u0643\u0645\u0627 \u0623\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u062a\u062d\u0633\u0651\u0646 \u0635\u062d\u0629 \u0627\u0644\u0645\u064a\u0643\u0631\u0648\u0628\u064a\u0648\u0645 \u0627\u0644\u0645\u0639\u0648\u064a (Gut Microbiota)\u060c \u0648\u0627\u0644\u0630\u064a \u0623\u0635\u0628\u062d \u0645\u0631\u062a\u0628\u0637\u0627\u064b \u0628\u0634\u0643\u0644 \u0645\u0628\u0627\u0634\u0631 \u0628\u062a\u0646\u0638\u064a\u0645 \u0627\u0644\u0648\u0632\u0646 \u0648\u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a.<\/span><\/strong><\/p>\n<p style=\"text-align: justify;\"><strong><span style=\"font-family: verdana, geneva, sans-serif; color: #800080;\">\u0627\u0644\u0645\u0634\u064a \u0628\u0639\u062f \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0648\u062a\u062d\u0633\u064a\u0646 \u062d\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u0625\u0646\u0633\u0648\u0644\u064a\u0646<\/span><\/strong><br \/><strong><span style=\"font-family: verdana, geneva, sans-serif;\">\u0627\u0644\u0645\u0634\u064a \u0627\u0644\u062e\u0641\u064a\u0641 \u0628\u0639\u062f \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645 \u064a\u0639\u062f \u0645\u0646 \u0623\u0628\u0633\u0637 \u0648\u0623\u0642\u0648\u0649 \u0627\u0644\u0639\u0627\u062f\u0627\u062a \u0627\u0644\u0635\u062d\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0646\u0638\u064a\u0645 \u0627\u0644\u0648\u0632\u0646 \u0648\u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645. \u062a\u0634\u064a\u0631 \u062f\u0631\u0627\u0633\u0629 Thyfault &amp; Booth (2011) \u0625\u0644\u0649 \u0623\u0646 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a \u0627\u0644\u062e\u0641\u064a\u0641 \u0628\u0639\u062f \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062d\u0633\u0651\u0646 \u0628\u0634\u0643\u0644 \u0645\u0644\u062d\u0648\u0638 \u062d\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u0625\u0646\u0633\u0648\u0644\u064a\u0646.<\/span><\/strong><\/p>\n<p style=\"text-align: justify;\"><strong><span style=\"font-family: verdana, geneva, sans-serif;\">\u0645\u0627 \u0627\u0644\u0645\u0642\u0635\u0648\u062f \u0628\u062d\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u0625\u0646\u0633\u0648\u0644\u064a\u0646\u061f \u0627\u0644\u0625\u0646\u0633\u0648\u0644\u064a\u0646 \u0647\u0648 \u0627\u0644\u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u0645\u0633\u0624\u0648\u0644 \u0639\u0646 \u0646\u0642\u0644 \u0627\u0644\u0633\u0643\u0631 \u0645\u0646 \u0627\u0644\u062f\u0645 \u0625\u0644\u0649 \u0627\u0644\u062e\u0644\u0627\u064a\u0627 \u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0647 \u0643\u0645\u0635\u062f\u0631 \u0644\u0644\u0637\u0627\u0642\u0629. \u0639\u0646\u062f\u0645\u0627 \u062a\u0642\u0644\u0651 \u062d\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u0625\u0646\u0633\u0648\u0644\u064a\u0646 \u064a\u062d\u062f\u062b \u0645\u0627 \u064a\u0633\u0645\u0649 \u0645\u0642\u0627\u0648\u0645\u0629 \u0627\u0644\u0625\u0646\u0633\u0648\u0644\u064a\u0646\u060c \u0645\u0645\u0627 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0627\u0631\u062a\u0641\u0627\u0639 \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645\u060c \u0632\u064a\u0627\u062f\u0629 \u062a\u062e\u0632\u064a\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0632\u064a\u0627\u062f\u0629 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0627\u0644\u0633\u0643\u0631\u064a \u0645\u0646 \u0627\u0644\u0646\u0648\u0639 \u0627\u0644\u062b\u0627\u0646\u064a.<\/span><\/strong><\/p>\n<p style=\"text-align: justify;\"><strong><span style=\"font-family: verdana, geneva, sans-serif;\"><span style=\"color: #800080;\">\u0643\u064a\u0641 \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u0645\u0634\u064a \u0628\u0639\u062f \u0627\u0644\u0637\u0639\u0627\u0645\u061f<\/span> <\/span><\/strong><\/p>\n<p style=\"text-align: justify;\"><strong><span style=\"font-family: verdana, geneva, sans-serif;\">\u0639\u0646\u062f \u0627\u0644\u0645\u0634\u064a \u0628\u0639\u062f \u0627\u0644\u0648\u062c\u0628\u0629 \u062a\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0644\u0648\u0643\u0648\u0632 \u0643\u0645\u0635\u062f\u0631 \u0637\u0627\u0642\u0629\u060c \u064a\u0646\u062e\u0641\u0636 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645\u060c \u064a\u0642\u0644\u0651 \u0625\u0641\u0631\u0627\u0632 \u0627\u0644\u0625\u0646\u0633\u0648\u0644\u064a\u0646 \u0648\u064a\u0642\u0644\u0651 \u062a\u062e\u0632\u064a\u0646 \u0627\u0644\u062f\u0647\u0648\u0646. \u062a\u0634\u064a\u0631 \u0628\u0639\u0636 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0625\u0644\u0649 \u0623\u0646 \u0627\u0644\u0645\u0634\u064a \u0644\u0645\u062f\u0629 10\u201315 \u062f\u0642\u064a\u0642\u0629 \u0628\u0639\u062f \u0627\u0644\u0648\u062c\u0628\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062e\u0641\u0636 \u0627\u0631\u062a\u0641\u0627\u0639 \u0627\u0644\u0633\u0643\u0631 \u0628\u0639\u062f \u0627\u0644\u0637\u0639\u0627\u0645 \u0628\u0646\u0633\u0628\u0629 \u0642\u062f \u062a\u0635\u0644 \u0625\u0644\u0649 20\u201330%. \u0648\u0647\u0630\u0627 \u0645\u0647\u0645 \u062e\u0635\u0648\u0635\u0627\u064b \u0644\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646\u060c \u0644\u062f\u064a\u0647\u0645 \u062a\u0627\u0631\u064a\u062e \u0639\u0627\u0626\u0644\u064a \u0644\u0645\u0631\u0636 \u0627\u0644\u0633\u0643\u0631\u064a \u0648\u0644\u0644\u0630\u064a\u0646 \u062a\u0646\u0627\u0648\u0644\u0648\u0627 \u0648\u062c\u0628\u0627\u062a \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u062e\u0644\u0627\u0644 \u0631\u0645\u0636\u0627\u0646.<\/span><\/strong><\/p>\n<p style=\"text-align: justify;\"><strong><span style=\"font-family: verdana, geneva, sans-serif;\">\u0627\u0644\u0646\u0648\u0645 \u0648\u062a\u0646\u0638\u064a\u0645 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0627\u0644\u0645\u0631\u062a\u0628\u0637\u0629 \u0628\u0627\u0644\u062c\u0648\u0639: \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u062c\u064a\u062f \u064a\u0639\u062a\u0628\u0631 \u0639\u0646\u0635\u0631\u0627\u064b \u0623\u0633\u0627\u0633\u064a\u0627\u064b \u0641\u064a \u0627\u0644\u062a\u062d\u0643\u0645 \u0628\u0627\u0644\u0648\u0632\u0646<\/span><\/strong><\/p>\n<p style=\"text-align: justify;\"><strong><span style=\"font-family: verdana, geneva, sans-serif;\">\u062a\u0634\u064a\u0631 \u062f\u0631\u0627\u0633\u0629 Taheri et al (2004) \u0625\u0644\u0649 \u0623\u0646 \u0642\u0644\u0629 \u0627\u0644\u0646\u0648\u0645 \u062a\u0624\u062b\u0631 \u0628\u0634\u0643\u0644 \u0645\u0628\u0627\u0634\u0631 \u0641\u064a \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u062a\u062d\u0643\u0651\u0645 \u0641\u064a \u0627\u0644\u0634\u0647\u064a\u0629.<\/span><\/strong><br \/><strong><span style=\"font-family: verdana, geneva, sans-serif;\">\u0623\u0647\u0645 \u0647\u0631\u0645\u0648\u0646\u064a\u0646 \u064a\u062a\u062d\u0643\u0645\u0627\u0646 \u0628\u0627\u0644\u062c\u0648\u0639 \u0647\u0645\u0627 : \u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u063a\u0631\u064a\u0644\u064a\u0646 (Ghrelin) \u064a\u064f\u0639\u0631\u0641 \u0628\u0625\u0633\u0645 &#8220;\u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u062c\u0648\u0639&#8221; \u0648\u064a\u062d\u0641\u0651\u0632 \u0627\u0644\u0634\u0647\u064a\u0629 \u0648\u064a\u0632\u064a\u062f \u0627\u0644\u0631\u063a\u0628\u0629 \u0641\u064a \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645. \u0648\u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u0644\u064a\u0628\u062a\u064a\u0646 (Leptin) \u064a\u0639\u0631\u0641 \u0628\u0627\u0633\u0645 &#8220;\u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u0634\u0628\u0639&#8221;. \u064a\u0631\u0633\u0644 \u0625\u0634\u0627\u0631\u0627\u062a \u0644\u0644\u062f\u0645\u0627\u063a \u0644\u0644\u062a\u0648\u0642\u0641 \u0639\u0646 \u0627\u0644\u0623\u0643\u0644.<\/span><\/strong><\/p>\n<p><strong><span style=\"font-family: verdana, geneva, sans-serif; color: #800080;\">\u0645\u0627\u0630\u0627 \u064a\u062d\u062f\u062b \u0639\u0646\u062f \u0642\u0644\u0629 \u0627\u0644\u0646\u0648\u0645\u061f<\/span><\/strong><\/p>\n<ul>\n<li style=\"text-align: justify;\"><strong><span style=\"font-family: verdana, geneva, sans-serif;\">\u0639\u0646\u062f \u0627\u0644\u0646\u0648\u0645 \u0623\u0642\u0644 \u0645\u0646 6 \u0633\u0627\u0639\u0627\u062a \u064a\u0648\u0645\u064a\u0627\u064b \u064a\u0631\u062a\u0641\u0639 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u063a\u0631\u064a\u0644\u064a\u0646\u060c \u064a\u0646\u062e\u0641\u0636 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0644\u064a\u0628\u062a\u064a\u0646\u060c \u062a\u0632\u062f\u0627\u062f \u0627\u0644\u0631\u063a\u0628\u0629 \u0641\u064a \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645 \u0648\u062a\u0632\u062f\u0627\u062f \u0627\u0644\u0631\u063a\u0628\u0629 \u0641\u064a \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0633\u0643\u0631 \u0648\u0627\u0644\u062f\u0647\u0648\u0646. \u0648\u0642\u062f \u0623\u0638\u0647\u0631\u062a \u0627\u0644\u062f\u0631\u0627\u0633\u0629 \u0623\u0646 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0646\u0627\u0645\u0648\u0646 \u0623\u0642\u0644 \u0645\u0646 5 \u0633\u0627\u0639\u0627\u062a \u064a\u0648\u0645\u064a\u0627\u064b \u0644\u062f\u064a\u0647\u0645 \u0632\u064a\u0627\u062f\u0629 \u0641\u064a \u062e\u0637\u0631 \u0627\u0644\u0633\u0645\u0646\u0629 \u0628\u0646\u0633\u0628\u0629 \u062a\u0635\u0644 \u0625\u0644\u0649 55% \u0645\u0642\u0627\u0631\u0646\u0629 \u0628\u0645\u0646 \u064a\u0646\u0627\u0645\u0648\u0646 7\u20138 \u0633\u0627\u0639\u0627\u062a.<\/span><\/strong><\/li>\n<li style=\"text-align: justify;\"><strong><span style=\"font-family: verdana, geneva, sans-serif;\">\u0623\u0647\u0645\u064a\u0629 \u0627\u0644\u0646\u0648\u0645 \u0628\u0639\u062f \u0631\u0645\u0636\u0627\u0646: \u062e\u0644\u0627\u0644 \u0631\u0645\u0636\u0627\u0646\u060c \u063a\u0627\u0644\u0628\u0627\u064b \u0645\u0627 \u064a\u062d\u062f\u062b \u0627\u0636\u0637\u0631\u0627\u0628 \u0641\u064a \u0645\u0648\u0627\u0639\u064a\u062f \u0627\u0644\u0646\u0648\u0645\u060c \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u0645\u062a\u0642\u0637\u0639 \u0648\u0627\u0644\u0633\u0647\u0631 \u0644\u0633\u0627\u0639\u0627\u062a \u0645\u062a\u0623\u062e\u0631\u0629.<\/span><\/strong><\/li>\n<li style=\"text-align: justify;\"><strong><span style=\"font-family: verdana, geneva, sans-serif;\">\u0644\u0630\u0644\u0643 \u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0628\u0639\u062f \u0631\u0645\u0636\u0627\u0646: \u0627\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u062c\u062f\u0648\u0644 \u0646\u0648\u0645 \u0645\u0646\u062a\u0638\u0645\u060c \u0627\u0644\u0646\u0648\u0645 7\u20138 \u0633\u0627\u0639\u0627\u062a \u064a\u0648\u0645\u064a\u0627\u064b \u0648\u062a\u062c\u0646\u0651\u0628 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645 \u0642\u0628\u0644 \u0627\u0644\u0646\u0648\u0645 \u0645\u0628\u0627\u0634\u0631\u0629. \u0647\u0630\u0647 \u0627\u0644\u0639\u0627\u062f\u0627\u062a \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0627\u0633\u062a\u0639\u0627\u062f\u0629 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u064a \u0648\u062a\u0646\u0638\u064a\u0645 \u0627\u0644\u0634\u0647\u064a\u0629.<\/span><\/strong><\/li>\n<\/ul>\n<p style=\"text-align: justify;\"><strong><span style=\"font-family: verdana, geneva, sans-serif; color: #800000;\">\u0627\u0644\u062e\u0644\u0627\u0635\u0629<\/span><\/strong><br \/><strong><span style=\"font-family: verdana, geneva, sans-serif;\">\u062a\u0634\u064a\u0631 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0627\u0644\u062d\u062f\u064a\u062b\u0629 \u0625\u0644\u0649 \u0623\u0646 \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0644\u0627 \u064a\u0639\u062a\u0645\u062f \u0641\u0642\u0637 \u0639\u0644\u0649 \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0637\u0639\u0627\u0645\u060c \u0628\u0644 \u064a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u0646\u0645\u0637 \u062d\u064a\u0627\u0629 \u0645\u062a\u0643\u0627\u0645\u0644 \u064a\u0634\u0645\u0644:<\/span><\/strong><\/p>\n<ul>\n<li style=\"text-align: justify;\"><strong><span style=\"font-family: verdana, geneva, sans-serif;\">\u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a \u0627\u0644\u0645\u0646\u062a\u0638\u0645 \u0648\u062e\u0627\u0635\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629.<\/span><\/strong><\/li>\n<li style=\"text-align: justify;\"><strong><span style=\"font-family: verdana, geneva, sans-serif;\">\u062a\u0646\u0627\u0648\u0644 \u0648\u062c\u0628\u0627\u062a \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u0623\u0644\u064a\u0627\u0641.<\/span><\/strong><\/li>\n<li style=\"text-align: justify;\"><strong><span style=\"font-family: verdana, geneva, sans-serif;\">\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0645\u0634\u064a \u0628\u0639\u062f \u0627\u0644\u0648\u062c\u0628\u0627\u062a.<\/span><\/strong><\/li>\n<li style=\"text-align: justify;\"><strong><span style=\"font-family: verdana, geneva, sans-serif;\">\u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0646\u0648\u0645 \u0643\u0627\u0641\u064d \u0648\u0645\u0646\u062a\u0638\u0645.<\/span><\/strong><\/li>\n<li style=\"text-align: justify;\"><strong><span style=\"font-family: verdana, geneva, sans-serif;\">\u0647\u0630\u0647 \u0627\u0644\u0639\u0648\u0627\u0645\u0644 \u0645\u062c\u062a\u0645\u0639\u0629 \u062a\u0624\u062b\u0631 \u0641\u064a \u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636\u060c \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u064a\u060c \u0648\u062a\u0646\u0638\u064a\u0645 \u0627\u0644\u0634\u0647\u064a\u0629\u060c \u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u062c\u0633\u0645 \u0639\u0644\u0649 \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0628\u0637\u0631\u064a\u0642\u0629 \u0635\u062d\u064a\u0629 \u0648\u0645\u0633\u062a\u062f\u0627\u0645\u0629.<\/span><\/strong><\/li>\n<\/ul>\n<p><strong><span style=\"font-family: verdana, geneva, sans-serif; color: #808000;\">\u0641\u064a \u0627\u0644\u062e\u062a\u0627\u0645<\/span><\/strong><\/p>\n<ul>\n<li style=\"text-align: justify;\"><strong><span style=\"font-family: verdana, geneva, sans-serif;\">\u0625\u0646 \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0645\u062a\u0631\u0627\u0643\u0645\u0629 \u0644\u0627 \u064a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u0627\u062a\u0628\u0627\u0639 \u062d\u0645\u064a\u0627\u062a \u0642\u0627\u0633\u064a\u0629 \u0623\u0648 \u062d\u0644\u0648\u0644 \u0633\u0631\u064a\u0639\u0629 \u0642\u062f \u062a\u0636\u0631\u0651 \u0628\u0627\u0644\u0635\u062d\u0629 \u0639\u0644\u0649 \u0627\u0644\u0645\u062f\u0649 \u0627\u0644\u0637\u0648\u064a\u0644\u060c \u0628\u0644 \u064a\u0642\u0648\u0645 \u0639\u0644\u0649 \u0645\u0632\u064a\u062c \u0645\u0646 \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u0645\u062a\u0648\u0627\u0632\u0646\u0629\u060c \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a \u0627\u0644\u0645\u0646\u062a\u0638\u0645\u060c \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u0643\u0627\u0641\u064a\u060c \u0648\u062a\u0646\u0638\u064a\u0645 \u0627\u0644\u0633\u0644\u0648\u0643\u064a\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629. \u0641\u0627\u0644\u0627\u0647\u062a\u0645\u0627\u0645 \u0628\u062a\u0646\u0627\u0648\u0644 \u0648\u062c\u0628\u0627\u062a \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u0623\u0644\u064a\u0627\u0641\u060c \u0648\u0627\u0644\u062d\u0631\u0635 \u0639\u0644\u0649 \u0634\u0631\u0628 \u0643\u0645\u064a\u0627\u062a \u0643\u0627\u0641\u064a\u0629 \u0645\u0646 \u0627\u0644\u0645\u0627\u0621\u060c \u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0645\u0634\u064a \u0623\u0648 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0628\u0627\u0646\u062a\u0638\u0627\u0645\u060c \u0643\u0644\u0647\u0627 \u0639\u0648\u0627\u0645\u0644 \u062a\u0633\u0627\u0639\u062f \u0627\u0644\u062c\u0633\u0645 \u0639\u0644\u0649 \u062a\u0646\u0634\u064a\u0637 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u0623\u064a\u0636 \u0648\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0628\u0637\u0631\u064a\u0642\u0629 \u0635\u062d\u064a\u0629 \u0648\u0645\u0633\u062a\u062f\u0627\u0645\u0629.<\/span><\/strong><\/li>\n<li style=\"text-align: justify;\"><strong><span style=\"font-family: verdana, geneva, sans-serif;\">\u0643\u0645\u0627 \u062a\u0644\u0639\u0628 \u0627\u0644\u0639\u0627\u062f\u0627\u062a \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0627\u0644\u0628\u0633\u064a\u0637\u0629 \u062f\u0648\u0631\u0627\u064b \u0645\u0647\u0645\u0627\u064b \u0641\u064a \u062a\u062d\u0642\u064a\u0642 \u0647\u0630\u0627 \u0627\u0644\u0647\u062f\u0641\u060c \u0645\u062b\u0644 \u0627\u0644\u0645\u0634\u064a \u0628\u0639\u062f \u0627\u0644\u0648\u062c\u0628\u0627\u062a\u060c \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645 \u0628\u0628\u0637\u0621\u060c \u062a\u0646\u0638\u064a\u0645 \u0645\u0648\u0627\u0639\u064a\u062f \u0627\u0644\u0646\u0648\u0645\u060c \u0648\u0627\u0644\u0627\u0628\u062a\u0639\u0627\u062f \u0642\u062f\u0631 \u0627\u0644\u0625\u0645\u0643\u0627\u0646 \u0639\u0646 \u0627\u0644\u0625\u0641\u0631\u0627\u0637 \u0641\u064a \u0627\u0644\u062d\u0644\u0648\u064a\u0627\u062a \u0648\u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u062f\u0647\u0648\u0646. \u0647\u0630\u0647 \u0627\u0644\u062a\u063a\u064a\u064a\u0631\u0627\u062a \u0627\u0644\u0635\u063a\u064a\u0631\u0629 \u0642\u062f \u062a\u0628\u062f\u0648 \u0628\u0633\u064a\u0637\u0629\u060c \u0644\u0643\u0646\u0647\u0627 \u0645\u0639 \u0627\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u062a\u0635\u0628\u062d \u062c\u0632\u0621\u0627\u064b \u0645\u0646 \u0646\u0645\u0637 \u062d\u064a\u0627\u0629 \u0635\u062d\u064a \u064a\u0646\u0639\u0643\u0633 \u0625\u064a\u062c\u0627\u0628\u0627\u064b \u0639\u0644\u0649 \u0627\u0644\u0648\u0632\u0646 \u0648\u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0627\u0645\u0629.<\/span><\/strong><\/li>\n<li style=\"text-align: justify;\"><strong><span style=\"font-family: verdana, geneva, sans-serif;\">\u0648\u0645\u0646 \u0645\u0646\u0638\u0648\u0631 \u0639\u0644\u0645\u064a\u060c \u062a\u0624\u0643\u062f \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0627\u0644\u062d\u062f\u064a\u062b\u0629 \u0623\u0646 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0641\u064a \u0646\u0645\u0637 \u0627\u0644\u062d\u064a\u0627\u0629 \u0647\u0648 \u0627\u0644\u0639\u0627\u0645\u0644 \u0627\u0644\u0623\u0633\u0627\u0633\u064a \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0648\u0632\u0646 \u0635\u062d\u064a \u0648\u0627\u0644\u0648\u0642\u0627\u064a\u0629 \u0645\u0646 \u0627\u0644\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0645\u0631\u062a\u0628\u0637\u0629 \u0628\u0627\u0644\u0633\u0645\u0646\u0629\u060c \u0645\u062b\u0644 \u0627\u0644\u0633\u0643\u0631\u064a \u0648\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628. \u0644\u0630\u0644\u0643 \u0641\u0625\u0646 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 \u062f\u0627\u0626\u0645\u0627\u064b \u0639\u0644\u0649 \u0627\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631\u064a\u0629 \u0641\u064a \u0627\u0644\u0639\u0627\u062f\u0627\u062a \u0627\u0644\u0635\u062d\u064a\u0629 \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0627\u0644\u0628\u062d\u062b \u0639\u0646 \u0646\u062a\u0627\u0626\u062c \u0633\u0631\u064a\u0639\u0629 \u0648\u0645\u0624\u0642\u062a\u0629.<\/span><\/strong><\/li>\n<\/ul>\n<p style=\"text-align: justify;\"><strong><span style=\"font-family: verdana, geneva, sans-serif;\">\u0627\u0644\u0645\u0635\u062f\u0631 : \u00ab \u0648\u0643\u0627\u0644\u0627\u062a \u0627\u0644\u0627\u0646\u0628\u0627\u0621 \u00bb<\/span><\/strong><br \/><strong><span style=\"font-family: verdana, geneva, sans-serif; color: #003366;\">\u00ab \u0635\u0641\u062d\u0629 \u0627\u0633\u0639\u0627\u0641 \u0639\u0644\u0649 \u0627\u0644\u0641\u064a\u0633 \u0628\u0648\u0643 \u00bb<\/span><\/strong><br \/><strong><a href=\"http:\/\/www.facebook.com\/esaaf123\" target=\"_blank\" rel=\"noopener\"><span style=\"font-family: verdana, geneva, sans-serif; color: #003366;\">www.facebook.com\/esaaf123<\/span><\/a><\/strong><br \/><strong><span style=\"font-family: verdana, geneva, sans-serif; color: #003366;\">\u00ab \u062c\u0631\u0648\u0628 \u0627\u0633\u0639\u0627\u0641 \u0639\u0644\u0649 \u0627\u0644\u0641\u064a\u0633 \u0628\u0648\u0643 \u00bb<\/span><\/strong><br \/><strong><a href=\"http:\/\/www.facebook.com\/groups\/123esaaf\" target=\"_blank\" rel=\"noopener\"><span style=\"font-family: verdana, geneva, sans-serif; color: #003366;\">www.facebook.com\/groups\/123esaaf<\/span><\/a><\/strong><br \/><strong><span style=\"font-family: verdana, geneva, sans-serif; color: #003366;\">\u0645\u0648\u0642\u0639\u0646\u0627 \u0639\u0644\u0649 \u0627\u0644\u0627\u0646\u062a\u0631\u0646\u062a :<\/span><\/strong><br \/><strong><a href=\"http:\/\/www.123esaaf.com\"><span style=\"font-family: verdana, geneva, sans-serif; color: #003366;\">www.123esaaf.com<\/span><\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u064a\u0639\u0627\u0646\u064a \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0645\u062a\u0631\u0627\u0643\u0645\u0629 \u0641\u064a \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u0641\u062e\u0630\u064a\u0646 \u0646\u062a\u064a\u062c\u0629 \u062a\u063a\u064a\u0651\u0631 \u0646\u0645\u0637 \u0627\u0644\u0637\u0639\u0627\u0645\u060c \u0627\u0644\u0625\u0641\u0631\u0627\u0637 \u0641\u064a \u0627\u0644\u062d\u0644\u0648\u064a\u0627\u062a \u0648\u0627\u0644\u0645\u0623\u0643\u0648\u0644\u0627\u062a \u0627\u0644\u062f\u0633\u0645\u0629 \u060c \u0648\u0642\u0644\u0629 \u0627\u0644\u062d\u0631\u0643\u0629 \u062e\u0644\u0627\u0644 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