{"id":2110,"date":"2023-11-25T02:49:27","date_gmt":"2023-11-25T02:49:27","guid":{"rendered":"https:\/\/geeksete.com\/?p=2110"},"modified":"2023-11-25T02:49:28","modified_gmt":"2023-11-25T02:49:28","slug":"saude-e-fitness-guia-para-um-estilo-de-vida-saudavel","status":"publish","type":"post","link":"https:\/\/geeksete.com\/ar_mt\/\u062f\u0644\u064a\u0644-\u0627\u0644\u0635\u062d\u0629-\u0648\u0627\u0644\u0644\u064a\u0627\u0642\u0629-\u0627\u0644\u0628\u062f\u0646\u064a\u0629-\u0644\u0646\u0645\u0637-\u062d\u064a\u0627\u0629\/","title":{"rendered":"\u0627\u0644\u0635\u062d\u0629 \u0648\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629: \u062f\u0644\u064a\u0644 \u0644\u0646\u0645\u0637 \u062d\u064a\u0627\u0629 \u0635\u062d\u064a"},"content":{"rendered":"

\u0645\u0642\u062f\u0645\u0629<\/strong><\/h3>\n\n\n\n

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

\u0625\u0646 \u062a\u0628\u0646\u064a \u0639\u0627\u062f\u0627\u062a \u0627\u0644\u0635\u062d\u0629 \u0648\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0644\u0627 \u064a\u0642\u062a\u0635\u0631 \u0641\u0642\u0637 \u0639\u0644\u0649 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0623\u0648 \u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u061b \u064a\u062a\u0639\u0644\u0642 \u0627\u0644\u0623\u0645\u0631 \u0628\u062a\u062d\u0633\u064a\u0646 \u0646\u0648\u0639\u064a\u0629 \u0627\u0644\u062d\u064a\u0627\u0629 \u0648\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0637\u0627\u0642\u0629 \u0648\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0642\u0644\u064a\u0629. \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0646\u0647\u062c \u0627\u0644\u0635\u062d\u064a\u062d\u060c \u064a\u0645\u0643\u0646 \u0644\u0623\u064a \u0634\u062e\u0635 \u062f\u0645\u062c \u0627\u0644\u0635\u062d\u0629 \u0648\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0641\u064a \u0631\u0648\u062a\u064a\u0646\u0647 \u0627\u0644\u064a\u0648\u0645\u064a\u060c \u0628\u063a\u0636 \u0627\u0644\u0646\u0638\u0631 \u0639\u0646 \u0627\u0644\u0639\u0645\u0631 \u0623\u0648 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629.<\/p>\n\n\n\n

\u0623\u0647\u0645\u064a\u0629 \u0627\u0644\u0635\u062d\u0629 \u0648\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0641\u064a \u0627\u0644\u062d\u064a\u0627\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629<\/strong><\/h3>\n\n\n\n

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

\u062a\u0637\u0628\u064a\u0642\u0627\u062a \u0644\u0644\u0635\u062d\u0629 \u0648\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629<\/strong><\/h3>\n\n\n\n

1. \u0645\u0627\u064a \u0641\u064a\u062a\u0646\u0633 \u0628\u0627\u0644<\/strong><\/h4>\n\n\n\n

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

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

2. \u0641\u064a\u062a\u0628\u064a\u062a<\/strong><\/h4>\n\n\n\n

\u064a\u0627 \u0641\u064a\u062a\u0628\u064a\u062a<\/strong> \u0625\u0646\u0647 \u0644\u064a\u0633 \u0645\u062c\u0631\u062f \u062c\u0647\u0627\u0632 \u064a\u0645\u0643\u0646 \u0627\u0631\u062a\u062f\u0627\u0624\u0647\u061b \u064a\u0645\u0646\u062d\u0643 \u062a\u0637\u0628\u064a\u0642\u0643 \u0646\u0638\u0631\u0629 \u0634\u0627\u0645\u0644\u0629 \u0639\u0646 \u0635\u062d\u062a\u0643 \u0648\u0646\u0634\u0627\u0637\u0643 \u0627\u0644\u0628\u062f\u0646\u064a. \u0645\u0639 \u0645\u064a\u0632\u0627\u062a \u062a\u062a\u0628\u0639 \u0627\u0644\u062e\u0637\u0648\u0627\u062a \u0648\u0645\u0631\u0627\u0642\u0628\u0629 \u0627\u0644\u0646\u0648\u0645 \u0648\u062a\u0633\u062c\u064a\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646\u060c \u064a\u0634\u062c\u0639 Fitbit \u0639\u0644\u0649 \u0627\u062a\u0628\u0627\u0639 \u0623\u0633\u0644\u0648\u0628 \u062d\u064a\u0627\u0629 \u0646\u0634\u0637.<\/p>\n\n\n\n

\u064a\u0639\u062f \u0647\u0630\u0627 \u0627\u0644\u062a\u0637\u0628\u064a\u0642 \u0645\u062b\u0627\u0644\u064a\u064b\u0627 \u0644\u0623\u064a \u0634\u062e\u0635 \u064a\u0628\u062d\u062b \u0639\u0646 \u0646\u0638\u0631\u0629 \u0639\u0627\u0645\u0629 \u0639\u0644\u0649 \u0635\u062d\u062a\u0647 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0648\u064a\u0631\u064a\u062f \u062a\u062d\u062f\u064a\u062f \u0623\u0647\u062f\u0627\u0641 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0648\u062a\u062a\u0628\u0639\u0647\u0627 \u0628\u0641\u0639\u0627\u0644\u064a\u0629.<\/p>\n\n\n\n

3. \u0645\u0633\u0627\u062d\u0629 \u0627\u0644\u0631\u0623\u0633<\/strong><\/h4>\n\n\n\n

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

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

4. \u0633\u062a\u0631\u0627\u0641\u0627<\/strong><\/h4>\n\n\n\n

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

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

5. \u0627\u0633\u062a\u0648\u062f\u064a\u0648 \u0627\u0644\u064a\u0648\u063a\u0627<\/strong><\/h4>\n\n\n\n

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

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

\u0646\u0635\u0627\u0626\u062d \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0646\u0645\u0637 \u062d\u064a\u0627\u0629 \u0635\u062d\u064a<\/strong><\/h3>\n\n\n\n

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

<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

\u0627\u0644\u0623\u0633\u0626\u0644\u0629 \u0627\u0644\u0634\u0627\u0626\u0639\u0629 \u062d\u0648\u0644 \u0627\u0644\u0635\u062d\u0629 \u0648\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629<\/strong><\/h3>\n\n\n\n

1. \u0643\u064a\u0641 \u064a\u0645\u0643\u0646\u0646\u064a \u0627\u0644\u0628\u062f\u0621 \u0628\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629\u061f<\/strong><\/h4>\n\n\n\n

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

2. \u0645\u0627 \u0645\u062f\u0649 \u0623\u0647\u0645\u064a\u0629 \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0641\u064a \u0627\u0644\u0635\u062d\u0629 \u0648\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629\u061f<\/strong><\/h4>\n\n\n\n

\u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u062c\u064a\u062f\u0629 \u0636\u0631\u0648\u0631\u064a\u0629 \u0644\u062a\u0648\u0641\u064a\u0631 \u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u0644\u0627\u0632\u0645\u0629 \u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0648\u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0635\u062d\u0629 \u0639\u0627\u0645\u0629 \u062c\u064a\u062f\u0629.<\/p>\n\n\n\n

3. \u0645\u0627 \u0647\u0648 \u0627\u0644\u0648\u0642\u062a \u0627\u0644\u0630\u064a \u064a\u062c\u0628 \u0623\u0646 \u0623\u062e\u0635\u0635\u0647 \u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0623\u0633\u0628\u0648\u0639\u064a\u0627\u064b\u061f<\/strong><\/h4>\n\n\n\n

\u0627\u0644\u062a\u0648\u0635\u064a\u0629 \u0627\u0644\u0639\u0627\u0645\u0629 \u0647\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a \u0627\u0644\u0645\u0639\u062a\u062f\u0644 \u0644\u0645\u062f\u0629 150 \u062f\u0642\u064a\u0642\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 \u0623\u0633\u0628\u0648\u0639\u064a\u064b\u0627\u060c \u0648\u0644\u0643\u0646 \u0647\u0630\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062e\u062a\u0644\u0641 \u0628\u0646\u0627\u0621\u064b \u0639\u0644\u0649 \u0623\u0647\u062f\u0627\u0641 \u0627\u0644\u0635\u062d\u0629 \u0648\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0627\u0644\u0641\u0631\u062f\u064a\u0629.<\/p>\n\n\n\n

4. \u0647\u0644 \u064a\u0645\u0643\u0646\u0646\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0628\u062f\u0648\u0646 \u0645\u0639\u062f\u0627\u062a\u061f<\/strong><\/h4>\n\n\n\n

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

5. \u0643\u064a\u0641 \u062a\u0624\u062b\u0631 \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0646\u0641\u0633\u064a\u0629 \u0639\u0644\u0649 \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u062c\u0633\u062f\u064a\u0629\u061f<\/strong><\/h4>\n\n\n\n

\u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0642\u0644\u064a\u0629 \u0648\u0627\u0644\u062c\u0633\u062f\u064a\u0629 \u0645\u062a\u0631\u0627\u0628\u0637\u0629. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062b\u0631 \u0627\u0644\u062a\u0648\u062a\u0631 \u0648\u0627\u0644\u0642\u0644\u0642 \u0633\u0644\u0628\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u062c\u0633\u0645\u060c \u0641\u064a \u062d\u064a\u0646 \u0623\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062d\u0633\u0646 \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0642\u0644\u064a\u0629.<\/p>\n\n\n\n

\u062e\u0627\u062a\u0645\u0629<\/strong><\/h3>\n\n\n\n

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