\u062f\u0627\u0644 \u0627\u0644\u0639\u062f\u0633 \u064a\u0642\u062f\u0645 \u0645\u0639 \u0623\u0631\u0632 \u0628\u0633\u0645\u062a\u064a \u0648\u062e\u0628\u0632 \u0645\u0633\u0637\u062d \u0628\u0627\u0644\u0632\u0628\u0627\u062f\u064a<\/h2>\n\n\n\n![\"Photo](\"https:\/\/tulsa-health.org\/wp-content\/uploads\/2026\/04\/GettyImages-1288634855.jpg\")
<\/figure>\n\n\n\n\u0627\u0633\u062a\u0645\u062a\u0639 \u0627\u0644\u0636\u064a\u0648\u0641 \u0628\u0639\u0631\u0636\u064d \u062a\u0648\u0636\u064a\u062d\u064a\u064d\u0651 \u0627\u0633\u062a\u0643\u0634\u0641\u0648\u0627 \u0641\u064a\u0647 \u0646\u0643\u0647\u0627\u062a\u064d \u062c\u0631\u064a\u0626\u0629\u060c \u0648\u062a\u0639\u0644\u0651\u0645\u0648\u0627 \u0643\u064a\u0641\u064a\u0629 \u062a\u062d\u0636\u064a\u0631 \u0623\u0637\u0628\u0627\u0642\u064d \u0627\u0642\u062a\u0635\u0627\u062f\u064a\u0629\u064d \u0645\u062b\u0644 \u062f\u0627\u0644 \u0627\u0644\u0639\u062f\u0633 \u0627\u0644\u0647\u0646\u062f\u064a\u060c \u0648\u0623\u0631\u0632 \u0628\u0633\u0645\u062a\u064a \u0647\u0634\u0651\u060c \u0648\u062e\u0628\u0632 \u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0627\u0644\u0637\u0631\u064a\u060c \u0648\u0627\u0644\u0643\u0645\u062b\u0631\u0649 \u0627\u0644\u0645\u062e\u0628\u0648\u0632\u0629 \u0628\u0627\u0644\u0639\u0633\u0644 \u0648\u0627\u0644\u0642\u0631\u0641\u0629. \u0635\u064f\u0645\u0651\u0645\u062a \u0647\u0630\u0647 \u0627\u0644\u0623\u0637\u0628\u0627\u0642 \u0627\u0644\u0645\u063a\u0630\u064a\u0629 \u0644\u062a\u0648\u0641\u064a\u0631 \u0627\u0644\u0631\u0627\u062d\u0629 \u0641\u064a \u0645\u0637\u0628\u062e\u0643 \u0645\u0639 \u062a\u0642\u062f\u064a\u0645 \u0646\u0643\u0647\u0629\u064d \u0645\u064f\u0631\u0636\u064a\u0629.<\/p>\n\n\n\n
\u062f\u0627\u0644 \u0627\u0644\u0639\u062f\u0633 \u0627\u0644\u0623\u062d\u0645\u0631 \u0627\u0644\u0643\u0631\u064a\u0645\u064a \u0628\u062c\u0648\u0632 \u0627\u0644\u0647\u0646\u062f<\/strong>
\u0645\u0643\u0648\u0646\u0627\u062a:
\u2022 \u0643\u0648\u0628 \u0648\u0627\u062d\u062f \u0645\u0646 \u0627\u0644\u0639\u062f\u0633 \u0627\u0644\u0623\u062d\u0645\u0631 (\u0645\u063a\u0633\u0648\u0644)
\u2022 \u0628\u0635\u0644\u0629 \u0635\u063a\u064a\u0631\u0629 \u0648\u0627\u062d\u062f\u0629 (\u0645\u0642\u0637\u0639\u0629 \u0645\u0643\u0639\u0628\u0627\u062a)
\u2022 3 \u0641\u0635\u0648\u0635 \u062b\u0648\u0645 (\u0645\u0641\u0631\u0648\u0645\u0629)
\u2022 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0632\u0646\u062c\u0628\u064a\u0644 \u0627\u0644\u0637\u0627\u0632\u062c (\u0627\u0644\u0645\u0628\u0634\u0648\u0631)
\u2022 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0632\u064a\u062a
\u2022 \u0639\u0644\u0628\u0629 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0627\u0644\u0637\u0645\u0627\u0637\u0645 \u0627\u0644\u0645\u0642\u0637\u0639\u0629
\u2022 \u0639\u0644\u0628\u0629 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u062d\u0644\u064a\u0628 \u062c\u0648\u0632 \u0627\u0644\u0647\u0646\u062f
\u2022 \u0643\u0648\u0628\u0627\u0646 \u0645\u0646 \u0627\u0644\u0645\u0631\u0642
\u2022 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0643\u0645\u0648\u0646\u060c \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0645\u0633\u062d\u0648\u0642 \u0627\u0644\u0643\u0627\u0631\u064a
\u2022 \u0646\u0635\u0641 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0643\u0631\u0643\u0645\u060c \u0627\u0644\u0628\u0627\u0628\u0631\u064a\u0643\u0627\u060c \u0648\u0627\u0644\u062c\u0627\u0631\u0627\u0645 \u0645\u0627\u0633\u0627\u0644\u0627
\u2022 \u0645\u0644\u062d\u060c \u0641\u0644\u0641\u0644\u060c \u0646\u0635\u0641 \u0644\u064a\u0645\u0648\u0646\u0629
\u062a\u0639\u0644\u064a\u0645\u0627\u062a:
1. \u0627\u0634\u0637\u0641 \u0627\u0644\u0639\u062f\u0633 \u0641\u064a \u0648\u0639\u0627\u0621 \u062d\u062a\u0649 \u064a\u0635\u0628\u062d \u0627\u0644\u0645\u0627\u0621 \u0635\u0627\u0641\u064a\u0627\u064b \u0641\u064a \u0645\u0639\u0638\u0645\u0647.
2. \u0623\u0636\u0641 \u0639\u0635\u064a\u0631 \u0627\u0644\u0644\u064a\u0645\u0648\u0646 \u0641\u064a \u0627\u0644\u0646\u0647\u0627\u064a\u0629\u060c \u0648\u062a\u0630\u0648\u0642\u060c \u062b\u0645 \u0627\u0636\u0628\u0637 \u0627\u0644\u0645\u0644\u062d.
3. \u0633\u062e\u0646\u064a \u0627\u0644\u0632\u064a\u062a \u0641\u064a \u0642\u062f\u0631 \u0639\u0644\u0649 \u0646\u0627\u0631 \u0645\u062a\u0648\u0633\u0637\u0629\u061b \u0627\u0637\u0647\u064a \u0627\u0644\u0628\u0635\u0644 \u0644\u0645\u062f\u0629 5-6 \u062f\u0642\u0627\u0626\u0642 \u062d\u062a\u0649 \u064a\u0635\u0628\u062d \u0637\u0631\u064a\u0627\u064b \u0648\u0630\u0647\u0628\u064a \u0627\u0644\u0644\u0648\u0646 \u0642\u0644\u064a\u0644\u0627\u064b.
4. \u0623\u0636\u064a\u0641\u064a \u0627\u0644\u062b\u0648\u0645 \u0648\u0627\u0644\u0632\u0646\u062c\u0628\u064a\u0644\u061b \u0648\u0627\u0637\u0628\u062e\u064a \u0644\u0645\u062f\u0629 \u062f\u0642\u064a\u0642\u0629 \u0648\u0627\u062d\u062f\u0629 \u062d\u062a\u0649 \u062a\u0641\u0648\u062d \u0631\u0627\u0626\u062d\u062a\u0647\u0645\u0627.
5. \u0623\u0636\u064a\u0641\u064a \u0627\u0644\u062a\u0648\u0627\u0628\u0644 \u0648\u0642\u0644\u0628\u064a\u0647\u0627 \u0644\u0645\u062f\u0629 30 \u062b\u0627\u0646\u064a\u0629 \u0644\u0625\u0637\u0644\u0627\u0642 \u0627\u0644\u0646\u0643\u0647\u0629.
6. \u0623\u0636\u064a\u0641\u064a \u0627\u0644\u0637\u0645\u0627\u0637\u0645 \u0648\u0627\u0644\u0639\u062f\u0633 \u0648\u062d\u0644\u064a\u0628 \u062c\u0648\u0632 \u0627\u0644\u0647\u0646\u062f \u0648\u0627\u0644\u0645\u0631\u0642\u061b \u0648\u0642\u0644\u0628\u064a \u062c\u064a\u062f\u0627\u064b.
7. \u0627\u062a\u0631\u0643\u0647\u0627 \u062d\u062a\u0649 \u062a\u063a\u0644\u064a \u0628\u0631\u0641\u0642\u060c \u062b\u0645 \u062e\u0641\u0641 \u0627\u0644\u062d\u0631\u0627\u0631\u0629 \u0648\u0627\u062a\u0631\u0643\u0647\u0627 \u0639\u0644\u0649 \u0646\u0627\u0631 \u0647\u0627\u062f\u0626\u0629 \u0644\u0645\u062f\u0629 20-25 \u062f\u0642\u064a\u0642\u0629 \u0645\u0639 \u0627\u0644\u062a\u0642\u0644\u064a\u0628 \u0645\u0646 \u062d\u064a\u0646 \u0644\u0622\u062e\u0631.
8. \u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0627\u0644\u0639\u062f\u0633 \u0643\u0631\u064a\u0645\u064a\u064b\u0627 \u0648\u0633\u0645\u064a\u0643\u064b\u0627 \u0628\u0639\u0636 \u0627\u0644\u0634\u064a\u0621\u061b \u0623\u0636\u0641 \u0627\u0644\u0645\u0627\u0621 \u0625\u0630\u0627 \u0643\u0627\u0646 \u0633\u0645\u064a\u0643\u064b\u0627 \u062c\u062f\u064b\u0627.<\/p>\n\n\n\n\u0646\u0635\u0627\u0626\u062d \u0644\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0646\u0643\u0647\u0629:
\u2022 \u0623\u0636\u0641 \u0631\u0642\u0627\u0626\u0642 \u0627\u0644\u0641\u0644\u0641\u0644 \u0627\u0644\u062d\u0627\u0631 \u0644\u0625\u0636\u0641\u0627\u0621 \u0627\u0644\u062d\u0631\u0627\u0631\u0629.
\u2022 \u064a\u064f\u0642\u062f\u0651\u0645 \u0645\u0639 \u0627\u0644\u0623\u0631\u0632 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0648\u062c\u0628\u0629 \u0645\u062a\u0648\u0627\u0632\u0646\u0629.<\/p>\n\n\n\n
\u0623\u0631\u0632 \u0628\u0633\u0645\u062a\u064a \u0645\u0641\u0644\u0641\u0644<\/strong>
\u0645\u0643\u0648\u0646\u0627\u062a:
\u2022 \u0643\u0648\u0628 \u0648\u0627\u062d\u062f \u0645\u0646 \u0623\u0631\u0632 \u0628\u0633\u0645\u062a\u064a
\u2022 1\u00be \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u0645\u0627\u0621
\u2022 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0632\u0628\u062f\u0629 \u0623\u0648 \u0627\u0644\u0632\u064a\u062a
\u2022 \u0646\u0635\u0641 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0645\u0644\u062d<\/p>\n\n\n\n\u062a\u0639\u0644\u064a\u0645\u0627\u062a:
1. \u0636\u0639 \u0627\u0644\u0623\u0631\u0632 \u0641\u064a \u0648\u0639\u0627\u0621 \u0648\u0627\u0634\u0637\u0641\u0647 2-3 \u0645\u0631\u0627\u062a \u062d\u062a\u0649 \u064a\u0635\u0628\u062d \u0627\u0644\u0645\u0627\u0621 \u0623\u0642\u0644 \u0639\u0643\u0627\u0631\u0629 (\u0644\u0625\u0632\u0627\u0644\u0629 \u0627\u0644\u0646\u0634\u0627 \u0627\u0644\u0632\u0627\u0626\u062f).
2. \u0642\u0644\u0651\u0628\u0647\u0627 \u0628\u0631\u0641\u0642 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0634\u0648\u0643\u0629 \u0642\u0628\u0644 \u0627\u0644\u062a\u0642\u062f\u064a\u0645.
3. \u0641\u064a \u0642\u062f\u0631\u060c \u0636\u0639 \u0627\u0644\u0645\u0627\u0621 \u0648\u0627\u0644\u0632\u0628\u062f\u0629 \u0648\u0627\u0644\u0645\u0644\u062d \u0639\u0644\u0649 \u0646\u0627\u0631 \u0645\u062a\u0648\u0633\u0637\u0629 \u0627\u0644\u062d\u0631\u0627\u0631\u0629 \u062d\u062a\u0649 \u0627\u0644\u063a\u0644\u064a\u0627\u0646.
4. \u0623\u0636\u064a\u0641\u064a \u0627\u0644\u0623\u0631\u0632\u060c \u0648\u0642\u0644\u0651\u0628\u064a\u0647 \u0645\u0631\u0629 \u0648\u0627\u062d\u062f\u0629\u060c \u062b\u0645 \u063a\u0637\u0651\u064a\u0647 \u0641\u0648\u0631\u0627\u064b \u0628\u063a\u0637\u0627\u0621.
5. \u062e\u0641\u0651\u0636 \u0627\u0644\u062d\u0631\u0627\u0631\u0629 \u0625\u0644\u0649 \u062f\u0631\u062c\u0629 \u0645\u0646\u062e\u0641\u0636\u0629 \u0648\u0627\u062a\u0631\u0643\u0647\u0627 \u062a\u0637\u0647\u0649 \u0644\u0645\u062f\u0629 15 \u062f\u0642\u064a\u0642\u0629 \u062f\u0648\u0646 \u0631\u0641\u0639 \u0627\u0644\u063a\u0637\u0627\u0621.
6. \u0623\u0637\u0641\u0626 \u0627\u0644\u0646\u0627\u0631 \u0648\u0627\u062a\u0631\u0643 \u0627\u0644\u0623\u0631\u0632 \u0645\u063a\u0637\u0649 \u0644\u0645\u062f\u0629 10 \u062f\u0642\u0627\u0626\u0642 (\u0647\u0630\u0627 \u064a\u0646\u0647\u064a \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u062a\u0628\u062e\u064a\u0631).<\/p>\n\n\n\n
\u0646\u0635\u0627\u0626\u062d \u0644\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0646\u0643\u0647\u0629:
\u2022 \u0644\u0627 \u062a\u0642\u0645 \u0628\u0627\u0644\u062a\u062d\u0631\u064a\u0643 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0637\u0647\u064a - \u0641\u0647\u0630\u0627 \u064a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0632 \u0645\u0646\u0641\u0648\u0634\u064b\u0627.
\u2022 \u0623\u0636\u0641 \u0639\u0635\u0631\u0629 \u0644\u064a\u0645\u0648\u0646 \u0623\u0648 \u0623\u0639\u0634\u0627\u0628 \u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0646\u0643\u0647\u0629.<\/p>\n\n\n\n
\u062e\u0628\u0632 \u0645\u0633\u0637\u062d \u0633\u0631\u064a\u0639 \u0627\u0644\u062a\u062d\u0636\u064a\u0631 \u0628\u0627\u0644\u0632\u0628\u0627\u062f\u064a
<\/strong>
\u0645\u0643\u0648\u0646\u0627\u062a:
\u2022 \u0643\u0648\u0628\u0627\u0646 \u0645\u0646 \u0627\u0644\u062f\u0642\u064a\u0642
\u2022 \u0643\u0648\u0628 \u0648\u0627\u062d\u062f \u0645\u0646 \u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0627\u0644\u0639\u0627\u062f\u064a
\u2022 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0645\u0633\u062d\u0648\u0642 \u0627\u0644\u062e\u0628\u0632
\u2022 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0632\u064a\u062a \u0627\u0644\u0632\u064a\u062a\u0648\u0646
\u2022 \u0646\u0635\u0641 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0645\u0644\u062d
\u062a\u0639\u0644\u064a\u0645\u0627\u062a:
1. \u0641\u064a \u0648\u0639\u0627\u0621\u060c \u0627\u062e\u0644\u0637 \u0627\u0644\u062f\u0642\u064a\u0642 \u0648\u0645\u0633\u062d\u0648\u0642 \u0627\u0644\u062e\u0628\u0632 \u0648\u0627\u0644\u0645\u0644\u062d.
2. \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u062f\u0641\u0626\u0647\u0627 \u0641\u064a \u0645\u0646\u0634\u0641\u0629 \u0623\u062b\u0646\u0627\u0621 \u0637\u0647\u064a \u0628\u0627\u0642\u064a \u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a.
3. \u0623\u0636\u064a\u0641\u064a \u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0648\u0627\u0644\u0632\u064a\u062a\u061b \u0648\u0642\u0644\u0628\u064a \u062d\u062a\u0649 \u062a\u062a\u0643\u0648\u0646 \u0639\u062c\u064a\u0646\u0629 \u0637\u0631\u064a\u0629 (\u0642\u062f \u062a\u0628\u062f\u0648 \u0644\u0632\u062c\u0629 \u0642\u0644\u064a\u0644\u0627\u064b).
4. \u0631\u0634\u064a \u0633\u0637\u062d \u0627\u0644\u0639\u0645\u0644 \u0628\u0642\u0644\u064a\u0644 \u0645\u0646 \u0627\u0644\u062f\u0642\u064a\u0642 \u0648\u0627\u0639\u062c\u0646\u064a \u0627\u0644\u0639\u062c\u064a\u0646 \u0644\u0645\u062f\u0629 2-3 \u062f\u0642\u0627\u0626\u0642 \u062d\u062a\u0649 \u064a\u0635\u0628\u062d \u0646\u0627\u0639\u0645\u0627\u064b.
5. \u0642\u0633\u0651\u0645\u0647\u0627 \u0625\u0644\u0649 6-8 \u0642\u0637\u0639 \u0648\u0642\u0645 \u0628\u0644\u0641 \u0643\u0644 \u0642\u0637\u0639\u0629 \u0639\u0644\u0649 \u0634\u0643\u0644 \u062f\u0627\u0626\u0631\u0629 \u0631\u0642\u064a\u0642\u0629.
6. \u0633\u062e\u0646\u064a \u0645\u0642\u0644\u0627\u0629 \u0639\u0644\u0649 \u0646\u0627\u0631 \u0645\u062a\u0648\u0633\u0637\u0629\u061b \u0644\u0627 \u062d\u0627\u062c\u0629 \u0644\u0644\u0632\u064a\u062a.
7. \u0627\u0637\u0628\u062e \u0643\u0644 \u0642\u0637\u0639\u0629 \u0644\u0645\u062f\u0629 2-3 \u062f\u0642\u0627\u0626\u0642 \u0644\u0643\u0644 \u062c\u0627\u0646\u0628 \u062d\u062a\u0649 \u062a\u062a\u0643\u0648\u0646 \u0627\u0644\u0641\u0642\u0627\u0639\u0627\u062a \u0648\u062a\u0638\u0647\u0631 \u0627\u0644\u0628\u0642\u0639 \u0627\u0644\u0630\u0647\u0628\u064a\u0629.<\/p>\n\n\n\n\u0646\u0635\u0627\u0626\u062d \u0644\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0646\u0643\u0647\u0629:
\u2022 \u0627\u062f\u0647\u0646\u0647\u0627 \u0628\u0632\u0628\u062f\u0629 \u0627\u0644\u062b\u0648\u0645 \u0623\u0648 \u0631\u0634 \u0639\u0644\u064a\u0647\u0627 \u0627\u0644\u0623\u0639\u0634\u0627\u0628 \u0628\u0639\u062f \u0627\u0644\u0637\u0647\u064a.
\u2022 \u0627\u0637\u0628\u062e \u0639\u0644\u0649 \u0646\u0627\u0631 \u0645\u062a\u0648\u0633\u0637\u0629 \u0644\u062a\u062c\u0646\u0628 \u0627\u0644\u0627\u062d\u062a\u0631\u0627\u0642.<\/p>\n\n\n\n
\u0643\u0645\u062b\u0631\u0649 \u0645\u062e\u0628\u0648\u0632\u0629 \u0645\u0639 \u0627\u0644\u0639\u0633\u0644 \u0648\u0627\u0644\u0642\u0631\u0641\u0629
<\/strong>
\u0645\u0643\u0648\u0646\u0627\u062a:
\u20223 \u062d\u0628\u0627\u062a \u0625\u062c\u0627\u0635 (\u0645\u0642\u0637\u0639\u0629 \u0625\u0644\u0649 \u0646\u0635\u0641\u064a\u0646\u060c \u0648\u0645\u0646\u0632\u0648\u0639\u0629 \u0627\u0644\u0628\u0630\u0648\u0631)
\u2022 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0632\u0628\u062f\u0629
\u2022 \u0645\u0644\u0639\u0642\u062a\u0627\u0646 \u0643\u0628\u064a\u0631\u062a\u0627\u0646 \u0645\u0646 \u0627\u0644\u0639\u0633\u0644
\u2022 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0627\u0644\u0642\u0631\u0641\u0629
\u062a\u0639\u0644\u064a\u0645\u0627\u062a:
1. \u0633\u062e\u0646 \u0627\u0644\u0641\u0631\u0646 \u0645\u0633\u0628\u0642\u0627\u064b \u0625\u0644\u0649 375 \u062f\u0631\u062c\u0629 \u0641\u0647\u0631\u0646\u0647\u0627\u064a\u062a.
2. \u0636\u0639 \u0627\u0644\u0643\u0645\u062b\u0631\u0649 \u0628\u062d\u064a\u062b \u064a\u0643\u0648\u0646 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0645\u0642\u0637\u0648\u0639 \u0644\u0623\u0639\u0644\u0649 \u0641\u064a \u0637\u0628\u0642 \u0627\u0644\u062e\u0628\u0632.
3. \u0631\u0634\u064a \u0627\u0644\u0639\u0633\u0644 \u0648\u0627\u0646\u062b\u0631\u064a \u0627\u0644\u0642\u0631\u0641\u0629 \u0628\u0627\u0644\u062a\u0633\u0627\u0648\u064a.
4. \u0623\u0636\u064a\u0641\u064a \u0642\u0637\u0639\u0627\u064b \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0632\u0628\u062f\u0629 \u0641\u0648\u0642 \u0627\u0644\u0643\u0645\u062b\u0631\u0649.
5. \u0627\u062e\u0628\u0632\u064a\u0647\u0627 \u0644\u0645\u062f\u0629 25-30 \u062f\u0642\u064a\u0642\u0629 \u062d\u062a\u0649 \u062a\u0635\u0628\u062d \u0627\u0644\u0643\u0645\u062b\u0631\u0649 \u0637\u0631\u064a\u0629 \u0639\u0646\u062f \u063a\u0631\u0632\u0647\u0627 \u0628\u0627\u0644\u0634\u0648\u0643\u0629.
6. \u0627\u0633\u0643\u0628 \u0627\u0644\u0639\u0635\u064a\u0631 \u0641\u0648\u0642 \u0627\u0644\u0643\u0645\u062b\u0631\u0649 \u0642\u0628\u0644 \u0627\u0644\u062a\u0642\u062f\u064a\u0645.<\/p>\n\n\n\n\u0646\u0635\u0627\u0626\u062d \u0644\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0646\u0643\u0647\u0629:
\u2022 \u0623\u0636\u0641 \u0631\u0634\u0629 \u0645\u0646 \u062c\u0648\u0632\u0629 \u0627\u0644\u0637\u064a\u0628 \u0623\u0648 \u0627\u0644\u0641\u0627\u0646\u064a\u0644\u064a\u0627 \u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0646\u0643\u0647\u0629.<\/p>\n\n\n\n
<\/p>\n\n\n\n
\n\n\n\n<\/p>\n\n\n\n
\u0628\u064a\u062a\u0632\u0627 \u064a\u0648\u0646\u0627\u0646\u064a\u0629 \u0635\u063a\u064a\u0631\u0629 \u0648\u0643\u0631\u0627\u062a \u0637\u0627\u0642\u0629 \u0627\u0644\u0623\u0646\u0627\u0646\u0627\u0633<\/h2>\n\n\n\n![\"Photo](\"https:\/\/tulsa-health.org\/wp-content\/uploads\/2026\/04\/GettyImages-2235199761.jpg\")
<\/figure>\n\n\n\n\u0627\u0633\u062a\u0645\u062a\u0639 \u0627\u0644\u0623\u0637\u0641\u0627\u0644 \u0628\u062a\u062d\u0636\u064a\u0631 \u0628\u064a\u062a\u0632\u0627 \u0627\u0644\u0628\u064a\u062a\u0627 \u0627\u0644\u064a\u0648\u0646\u0627\u0646\u064a\u0629 \u0627\u0644\u0635\u063a\u064a\u0631\u0629 \u0648\u062a\u0634\u0643\u064a\u0644 \u0643\u0631\u0627\u062a \u0627\u0644\u0637\u0627\u0642\u0629 \u0628\u0646\u0643\u0647\u0629 \u0627\u0644\u0623\u0646\u0627\u0646\u0627\u0633 \u0648\u062c\u0648\u0632 \u0627\u0644\u0647\u0646\u062f. \u0642\u062f\u0651\u0645\u062a \u0647\u0630\u0647 \u0627\u0644\u062d\u0635\u0629 \u0627\u0644\u0639\u0645\u0644\u064a\u0629 \u0646\u0643\u0647\u0627\u062a \u062c\u062f\u064a\u062f\u0629 \u0648\u0645\u0647\u0627\u0631\u0627\u062a \u0637\u0647\u064a \u0628\u0633\u064a\u0637\u0629 \u0628\u0637\u0631\u064a\u0642\u0629 \u0645\u0645\u062a\u0639\u0629 \u0648\u062c\u0630\u0627\u0628\u0629.<\/p>\n\n\n\n
\u0628\u064a\u062a\u0632\u0627 \u0628\u064a\u062a\u0627 \u064a\u0648\u0646\u0627\u0646\u064a\u0629 \u0635\u063a\u064a\u0631\u0629<\/strong><\/strong>
\u0645\u0643\u0648\u0646\u0627\u062a:
\u2022 \u062e\u0628\u0632 \u0627\u0644\u0628\u064a\u062a\u0627
\u2022 \u0646\u0635\u0641 \u0643\u0648\u0628 \u0645\u0646 \u0635\u0644\u0635\u0629 \u0627\u0644\u0637\u0645\u0627\u0637\u0645
\u2022 \u0646\u0635\u0641 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0645\u0633\u062d\u0648\u0642 \u0627\u0644\u062b\u0648\u0645\u060c \u0646\u0635\u0641 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0623\u0648\u0631\u064a\u062c\u0627\u0646\u0648
\u2022 \u0631\u0634\u0629 \u0645\u0644\u062d
\u2022 \u062c\u0628\u0646\u0629 \u0645\u0648\u0632\u0627\u0631\u064a\u0644\u0627\u060c \u062c\u0628\u0646\u0629 \u0641\u064a\u062a\u0627\u060c \u0633\u0628\u0627\u0646\u062e\u060c \u0632\u064a\u062a\u0648\u0646
\u062a\u0639\u0644\u064a\u0645\u0627\u062a:
1. \u0633\u062e\u0646\u064a \u0627\u0644\u0641\u0631\u0646 \u0645\u0633\u0628\u0642\u0627\u064b \u0625\u0644\u0649 400 \u062f\u0631\u062c\u0629 \u0641\u0647\u0631\u0646\u0647\u0627\u064a\u062a\u060c \u0648\u0628\u0637\u0646\u064a \u0635\u064a\u0646\u064a\u0629 \u0628\u0648\u0631\u0642 \u0627\u0644\u0632\u0628\u062f\u0629 \u0625\u0646 \u0648\u062c\u062f.
2. \u0641\u064a \u0648\u0639\u0627\u0621\u060c \u0627\u0645\u0632\u062c \u0635\u0644\u0635\u0629 \u0627\u0644\u0637\u0645\u0627\u0637\u0645 \u0645\u0639 \u0645\u0633\u062d\u0648\u0642 \u0627\u0644\u062b\u0648\u0645 \u0648\u0627\u0644\u0623\u0648\u0631\u064a\u062c\u0627\u0646\u0648 \u0648\u0627\u0644\u0645\u0644\u062d.
3. \u0648\u0632\u0651\u0639 \u0637\u0628\u0642\u0629 \u0631\u0642\u064a\u0642\u0629 \u0645\u0646 \u0627\u0644\u0635\u0644\u0635\u0629 \u0639\u0644\u0649 \u0643\u0644 \u0631\u063a\u064a\u0641 \u0628\u064a\u062a\u0627 (\u0644\u0627 \u062a\u0643\u062b\u0631 \u0645\u0646 \u0627\u0644\u0635\u0644\u0635\u0629).
4. \u0631\u0634\u064a \u062c\u0628\u0646\u0629 \u0627\u0644\u0645\u0648\u0632\u0627\u0631\u064a\u0644\u0627\u060c \u062b\u0645 \u0623\u0636\u064a\u0641\u064a \u0627\u0644\u0633\u0628\u0627\u0646\u062e \u0648\u0627\u0644\u0632\u064a\u062a\u0648\u0646 \u0648\u0627\u0644\u0641\u064a\u062a\u0627.
5. \u0627\u062e\u0628\u0632\u064a\u0647\u0627 \u0644\u0645\u062f\u0629 8-10 \u062f\u0642\u0627\u0626\u0642 \u062d\u062a\u0649 \u064a\u0630\u0648\u0628 \u0627\u0644\u062c\u0628\u0646 \u0648\u062a\u0635\u0628\u062d \u0627\u0644\u062d\u0648\u0627\u0641 \u0645\u0642\u0631\u0645\u0634\u0629 \u0642\u0644\u064a\u0644\u0627\u064b.
6. \u0627\u062a\u0631\u0643\u0647\u0627 \u062a\u0628\u0631\u062f \u0644\u0645\u062f\u0629 2-3 \u062f\u0642\u0627\u0626\u0642 \u0642\u0628\u0644 \u0627\u0644\u062a\u0642\u062f\u064a\u0645.<\/p>\n\n\n\n\u0646\u0635\u0627\u0626\u062d \u0644\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0646\u0643\u0647\u0629:
\u2022 \u0623\u0636\u0641 \u0631\u0642\u0627\u0626\u0642 \u0627\u0644\u0641\u0644\u0641\u0644 \u0627\u0644\u0623\u062d\u0645\u0631 \u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0646\u0643\u0647\u0629.
\u2022 \u062f\u0639 \u0627\u0644\u0623\u0637\u0641\u0627\u0644 \u064a\u062e\u062a\u0627\u0631\u0648\u0646 \u0627\u0644\u0625\u0636\u0627\u0641\u0627\u062a \u0644\u062a\u0634\u062c\u064a\u0639\u0647\u0645 \u0639\u0644\u0649 \u0627\u0644\u0645\u0634\u0627\u0631\u0643\u0629.<\/p>\n\n\n\n
<\/p>\n\n\n\n
\u0643\u0631\u0627\u062a \u0627\u0644\u0637\u0627\u0642\u0629 \u0628\u0646\u0643\u0647\u0629 \u0627\u0644\u0623\u0646\u0627\u0646\u0627\u0633 \u0648\u062c\u0648\u0632 \u0627\u0644\u0647\u0646\u062f<\/strong>
<\/strong>\u0645\u0643\u0648\u0646\u0627\u062a:
\u2022 \u0643\u0648\u0628 \u0648\u0627\u062d\u062f \u0645\u0646 \u0627\u0644\u0634\u0648\u0641\u0627\u0646
\u2022 \u0646\u0635\u0641 \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u0623\u0646\u0627\u0646\u0627\u0633 \u0627\u0644\u0645\u0647\u0631\u0648\u0633 (\u0628\u0639\u062f \u062a\u0635\u0641\u064a\u062a\u0647 \u062c\u064a\u062f\u0627\u064b)
\u2022 \u0631\u0628\u0639 \u0643\u0648\u0628 \u0645\u0646 \u062c\u0648\u0632 \u0627\u0644\u0647\u0646\u062f \u0627\u0644\u0645\u0628\u0634\u0648\u0631
\u2022 \u0645\u0644\u0639\u0642\u062a\u0627\u0646 \u0643\u0628\u064a\u0631\u062a\u0627\u0646 \u0645\u0646 \u0627\u0644\u0639\u0633\u0644
\u2022 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0632\u0628\u062f\u0629 \u0627\u0644\u0641\u0648\u0644 \u0627\u0644\u0633\u0648\u062f\u0627\u0646\u064a
\u062a\u0639\u0644\u064a\u0645\u0627\u062a:
1. \u0641\u064a \u0648\u0639\u0627\u0621\u060c \u0627\u062e\u0644\u0637 \u062c\u0645\u064a\u0639 \u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a \u062c\u064a\u062f\u0627\u064b.
2. \u0625\u0630\u0627 \u0643\u0627\u0646 \u0627\u0644\u062e\u0644\u064a\u0637 \u0631\u0637\u0628\u0627\u064b \u062c\u062f\u0627\u064b\u060c \u0623\u0636\u0641 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0634\u0648\u0641\u0627\u0646.
3. \u0627\u063a\u0631\u0641 \u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a \u0648\u0644\u0641\u0647\u0627 \u0639\u0644\u0649 \u0634\u0643\u0644 \u0643\u0631\u0627\u062a \u0635\u063a\u064a\u0631\u0629 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u064a\u062f\u064a\u0643.
4. \u0636\u0639\u0647\u0627 \u0641\u064a \u0627\u0644\u062b\u0644\u0627\u062c\u0629 \u0644\u0645\u062f\u0629 20 \u062f\u0642\u064a\u0642\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 \u062d\u062a\u0649 \u062a\u062a\u0645\u0627\u0633\u0643.
5. \u064a\u064f\u062d\u0641\u0638 \u0641\u064a \u0627\u0644\u062b\u0644\u0627\u062c\u0629 \u062d\u062a\u0649 \u064a\u0635\u0628\u062d \u062c\u0627\u0647\u0632\u0627\u064b \u0644\u0644\u0623\u0643\u0644.<\/p>\n\n\n\n\u0646\u0635\u0627\u0626\u062d \u0644\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0646\u0643\u0647\u0629:
\u2022 \u0623\u0636\u0641 \u0627\u0644\u0641\u0627\u0646\u064a\u0644\u064a\u0627 \u0623\u0648 \u0627\u0644\u0642\u0631\u0641\u0629 \u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0646\u0643\u0647\u0629.<\/p>","protected":false},"excerpt":{"rendered":"
Sometimes the kitchen can feel overwhelming, especially when life is already busy. In this class, we focused on taking some of that pressure off. We talked about how cooking doesn\u2019t have to be complicated or perfect to be healthy and nourishing. By keeping meals simple, using affordable, everyday ingredients, and building a few go-to recipes, […]<\/p>\n","protected":false},"author":6,"featured_media":24595,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[24],"tags":[],"class_list":["post-24590","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog"],"acf":[],"yoast_head":"\n
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\u0645\u0643\u0648\u0646\u0627\u062a:
\u2022 \u0643\u0648\u0628 \u0648\u0627\u062d\u062f \u0645\u0646 \u0623\u0631\u0632 \u0628\u0633\u0645\u062a\u064a
\u2022 1\u00be \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u0645\u0627\u0621
\u2022 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0632\u0628\u062f\u0629 \u0623\u0648 \u0627\u0644\u0632\u064a\u062a
\u2022 \u0646\u0635\u0641 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0645\u0644\u062d<\/p>\n\n\n\n
1. \u0636\u0639 \u0627\u0644\u0623\u0631\u0632 \u0641\u064a \u0648\u0639\u0627\u0621 \u0648\u0627\u0634\u0637\u0641\u0647 2-3 \u0645\u0631\u0627\u062a \u062d\u062a\u0649 \u064a\u0635\u0628\u062d \u0627\u0644\u0645\u0627\u0621 \u0623\u0642\u0644 \u0639\u0643\u0627\u0631\u0629 (\u0644\u0625\u0632\u0627\u0644\u0629 \u0627\u0644\u0646\u0634\u0627 \u0627\u0644\u0632\u0627\u0626\u062f).
2. \u0642\u0644\u0651\u0628\u0647\u0627 \u0628\u0631\u0641\u0642 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0634\u0648\u0643\u0629 \u0642\u0628\u0644 \u0627\u0644\u062a\u0642\u062f\u064a\u0645.
3. \u0641\u064a \u0642\u062f\u0631\u060c \u0636\u0639 \u0627\u0644\u0645\u0627\u0621 \u0648\u0627\u0644\u0632\u0628\u062f\u0629 \u0648\u0627\u0644\u0645\u0644\u062d \u0639\u0644\u0649 \u0646\u0627\u0631 \u0645\u062a\u0648\u0633\u0637\u0629 \u0627\u0644\u062d\u0631\u0627\u0631\u0629 \u062d\u062a\u0649 \u0627\u0644\u063a\u0644\u064a\u0627\u0646.
4. \u0623\u0636\u064a\u0641\u064a \u0627\u0644\u0623\u0631\u0632\u060c \u0648\u0642\u0644\u0651\u0628\u064a\u0647 \u0645\u0631\u0629 \u0648\u0627\u062d\u062f\u0629\u060c \u062b\u0645 \u063a\u0637\u0651\u064a\u0647 \u0641\u0648\u0631\u0627\u064b \u0628\u063a\u0637\u0627\u0621.
5. \u062e\u0641\u0651\u0636 \u0627\u0644\u062d\u0631\u0627\u0631\u0629 \u0625\u0644\u0649 \u062f\u0631\u062c\u0629 \u0645\u0646\u062e\u0641\u0636\u0629 \u0648\u0627\u062a\u0631\u0643\u0647\u0627 \u062a\u0637\u0647\u0649 \u0644\u0645\u062f\u0629 15 \u062f\u0642\u064a\u0642\u0629 \u062f\u0648\u0646 \u0631\u0641\u0639 \u0627\u0644\u063a\u0637\u0627\u0621.
6. \u0623\u0637\u0641\u0626 \u0627\u0644\u0646\u0627\u0631 \u0648\u0627\u062a\u0631\u0643 \u0627\u0644\u0623\u0631\u0632 \u0645\u063a\u0637\u0649 \u0644\u0645\u062f\u0629 10 \u062f\u0642\u0627\u0626\u0642 (\u0647\u0630\u0627 \u064a\u0646\u0647\u064a \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u062a\u0628\u062e\u064a\u0631).<\/p>\n\n\n\n
\u2022 \u0644\u0627 \u062a\u0642\u0645 \u0628\u0627\u0644\u062a\u062d\u0631\u064a\u0643 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0637\u0647\u064a - \u0641\u0647\u0630\u0627 \u064a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0632 \u0645\u0646\u0641\u0648\u0634\u064b\u0627.
\u2022 \u0623\u0636\u0641 \u0639\u0635\u0631\u0629 \u0644\u064a\u0645\u0648\u0646 \u0623\u0648 \u0623\u0639\u0634\u0627\u0628 \u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0646\u0643\u0647\u0629.<\/p>\n\n\n\n
<\/strong>
\u0645\u0643\u0648\u0646\u0627\u062a:
\u2022 \u0643\u0648\u0628\u0627\u0646 \u0645\u0646 \u0627\u0644\u062f\u0642\u064a\u0642
\u2022 \u0643\u0648\u0628 \u0648\u0627\u062d\u062f \u0645\u0646 \u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0627\u0644\u0639\u0627\u062f\u064a
\u2022 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0645\u0633\u062d\u0648\u0642 \u0627\u0644\u062e\u0628\u0632
\u2022 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0632\u064a\u062a \u0627\u0644\u0632\u064a\u062a\u0648\u0646
\u2022 \u0646\u0635\u0641 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0645\u0644\u062d
\u062a\u0639\u0644\u064a\u0645\u0627\u062a:
1. \u0641\u064a \u0648\u0639\u0627\u0621\u060c \u0627\u062e\u0644\u0637 \u0627\u0644\u062f\u0642\u064a\u0642 \u0648\u0645\u0633\u062d\u0648\u0642 \u0627\u0644\u062e\u0628\u0632 \u0648\u0627\u0644\u0645\u0644\u062d.
2. \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u062f\u0641\u0626\u0647\u0627 \u0641\u064a \u0645\u0646\u0634\u0641\u0629 \u0623\u062b\u0646\u0627\u0621 \u0637\u0647\u064a \u0628\u0627\u0642\u064a \u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a.
3. \u0623\u0636\u064a\u0641\u064a \u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0648\u0627\u0644\u0632\u064a\u062a\u061b \u0648\u0642\u0644\u0628\u064a \u062d\u062a\u0649 \u062a\u062a\u0643\u0648\u0646 \u0639\u062c\u064a\u0646\u0629 \u0637\u0631\u064a\u0629 (\u0642\u062f \u062a\u0628\u062f\u0648 \u0644\u0632\u062c\u0629 \u0642\u0644\u064a\u0644\u0627\u064b).
4. \u0631\u0634\u064a \u0633\u0637\u062d \u0627\u0644\u0639\u0645\u0644 \u0628\u0642\u0644\u064a\u0644 \u0645\u0646 \u0627\u0644\u062f\u0642\u064a\u0642 \u0648\u0627\u0639\u062c\u0646\u064a \u0627\u0644\u0639\u062c\u064a\u0646 \u0644\u0645\u062f\u0629 2-3 \u062f\u0642\u0627\u0626\u0642 \u062d\u062a\u0649 \u064a\u0635\u0628\u062d \u0646\u0627\u0639\u0645\u0627\u064b.
5. \u0642\u0633\u0651\u0645\u0647\u0627 \u0625\u0644\u0649 6-8 \u0642\u0637\u0639 \u0648\u0642\u0645 \u0628\u0644\u0641 \u0643\u0644 \u0642\u0637\u0639\u0629 \u0639\u0644\u0649 \u0634\u0643\u0644 \u062f\u0627\u0626\u0631\u0629 \u0631\u0642\u064a\u0642\u0629.
6. \u0633\u062e\u0646\u064a \u0645\u0642\u0644\u0627\u0629 \u0639\u0644\u0649 \u0646\u0627\u0631 \u0645\u062a\u0648\u0633\u0637\u0629\u061b \u0644\u0627 \u062d\u0627\u062c\u0629 \u0644\u0644\u0632\u064a\u062a.
7. \u0627\u0637\u0628\u062e \u0643\u0644 \u0642\u0637\u0639\u0629 \u0644\u0645\u062f\u0629 2-3 \u062f\u0642\u0627\u0626\u0642 \u0644\u0643\u0644 \u062c\u0627\u0646\u0628 \u062d\u062a\u0649 \u062a\u062a\u0643\u0648\u0646 \u0627\u0644\u0641\u0642\u0627\u0639\u0627\u062a \u0648\u062a\u0638\u0647\u0631 \u0627\u0644\u0628\u0642\u0639 \u0627\u0644\u0630\u0647\u0628\u064a\u0629.<\/p>\n\n\n\n
\u2022 \u0627\u062f\u0647\u0646\u0647\u0627 \u0628\u0632\u0628\u062f\u0629 \u0627\u0644\u062b\u0648\u0645 \u0623\u0648 \u0631\u0634 \u0639\u0644\u064a\u0647\u0627 \u0627\u0644\u0623\u0639\u0634\u0627\u0628 \u0628\u0639\u062f \u0627\u0644\u0637\u0647\u064a.
\u2022 \u0627\u0637\u0628\u062e \u0639\u0644\u0649 \u0646\u0627\u0631 \u0645\u062a\u0648\u0633\u0637\u0629 \u0644\u062a\u062c\u0646\u0628 \u0627\u0644\u0627\u062d\u062a\u0631\u0627\u0642.<\/p>\n\n\n\n
<\/strong>
\u0645\u0643\u0648\u0646\u0627\u062a:
\u20223 \u062d\u0628\u0627\u062a \u0625\u062c\u0627\u0635 (\u0645\u0642\u0637\u0639\u0629 \u0625\u0644\u0649 \u0646\u0635\u0641\u064a\u0646\u060c \u0648\u0645\u0646\u0632\u0648\u0639\u0629 \u0627\u0644\u0628\u0630\u0648\u0631)
\u2022 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0632\u0628\u062f\u0629
\u2022 \u0645\u0644\u0639\u0642\u062a\u0627\u0646 \u0643\u0628\u064a\u0631\u062a\u0627\u0646 \u0645\u0646 \u0627\u0644\u0639\u0633\u0644
\u2022 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0627\u0644\u0642\u0631\u0641\u0629
\u062a\u0639\u0644\u064a\u0645\u0627\u062a:
1. \u0633\u062e\u0646 \u0627\u0644\u0641\u0631\u0646 \u0645\u0633\u0628\u0642\u0627\u064b \u0625\u0644\u0649 375 \u062f\u0631\u062c\u0629 \u0641\u0647\u0631\u0646\u0647\u0627\u064a\u062a.
2. \u0636\u0639 \u0627\u0644\u0643\u0645\u062b\u0631\u0649 \u0628\u062d\u064a\u062b \u064a\u0643\u0648\u0646 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0645\u0642\u0637\u0648\u0639 \u0644\u0623\u0639\u0644\u0649 \u0641\u064a \u0637\u0628\u0642 \u0627\u0644\u062e\u0628\u0632.
3. \u0631\u0634\u064a \u0627\u0644\u0639\u0633\u0644 \u0648\u0627\u0646\u062b\u0631\u064a \u0627\u0644\u0642\u0631\u0641\u0629 \u0628\u0627\u0644\u062a\u0633\u0627\u0648\u064a.
4. \u0623\u0636\u064a\u0641\u064a \u0642\u0637\u0639\u0627\u064b \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0632\u0628\u062f\u0629 \u0641\u0648\u0642 \u0627\u0644\u0643\u0645\u062b\u0631\u0649.
5. \u0627\u062e\u0628\u0632\u064a\u0647\u0627 \u0644\u0645\u062f\u0629 25-30 \u062f\u0642\u064a\u0642\u0629 \u062d\u062a\u0649 \u062a\u0635\u0628\u062d \u0627\u0644\u0643\u0645\u062b\u0631\u0649 \u0637\u0631\u064a\u0629 \u0639\u0646\u062f \u063a\u0631\u0632\u0647\u0627 \u0628\u0627\u0644\u0634\u0648\u0643\u0629.
6. \u0627\u0633\u0643\u0628 \u0627\u0644\u0639\u0635\u064a\u0631 \u0641\u0648\u0642 \u0627\u0644\u0643\u0645\u062b\u0631\u0649 \u0642\u0628\u0644 \u0627\u0644\u062a\u0642\u062f\u064a\u0645.<\/p>\n\n\n\n
\u2022 \u0623\u0636\u0641 \u0631\u0634\u0629 \u0645\u0646 \u062c\u0648\u0632\u0629 \u0627\u0644\u0637\u064a\u0628 \u0623\u0648 \u0627\u0644\u0641\u0627\u0646\u064a\u0644\u064a\u0627 \u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0646\u0643\u0647\u0629.<\/p>\n\n\n\n
\n\n\n\n\u0628\u064a\u062a\u0632\u0627 \u064a\u0648\u0646\u0627\u0646\u064a\u0629 \u0635\u063a\u064a\u0631\u0629 \u0648\u0643\u0631\u0627\u062a \u0637\u0627\u0642\u0629 \u0627\u0644\u0623\u0646\u0627\u0646\u0627\u0633<\/h2>\n\n\n\n
<\/figure>\n\n\n\n
\u0645\u0643\u0648\u0646\u0627\u062a:
\u2022 \u062e\u0628\u0632 \u0627\u0644\u0628\u064a\u062a\u0627
\u2022 \u0646\u0635\u0641 \u0643\u0648\u0628 \u0645\u0646 \u0635\u0644\u0635\u0629 \u0627\u0644\u0637\u0645\u0627\u0637\u0645
\u2022 \u0646\u0635\u0641 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0645\u0633\u062d\u0648\u0642 \u0627\u0644\u062b\u0648\u0645\u060c \u0646\u0635\u0641 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0623\u0648\u0631\u064a\u062c\u0627\u0646\u0648
\u2022 \u0631\u0634\u0629 \u0645\u0644\u062d
\u2022 \u062c\u0628\u0646\u0629 \u0645\u0648\u0632\u0627\u0631\u064a\u0644\u0627\u060c \u062c\u0628\u0646\u0629 \u0641\u064a\u062a\u0627\u060c \u0633\u0628\u0627\u0646\u062e\u060c \u0632\u064a\u062a\u0648\u0646
\u062a\u0639\u0644\u064a\u0645\u0627\u062a:
1. \u0633\u062e\u0646\u064a \u0627\u0644\u0641\u0631\u0646 \u0645\u0633\u0628\u0642\u0627\u064b \u0625\u0644\u0649 400 \u062f\u0631\u062c\u0629 \u0641\u0647\u0631\u0646\u0647\u0627\u064a\u062a\u060c \u0648\u0628\u0637\u0646\u064a \u0635\u064a\u0646\u064a\u0629 \u0628\u0648\u0631\u0642 \u0627\u0644\u0632\u0628\u062f\u0629 \u0625\u0646 \u0648\u062c\u062f.
2. \u0641\u064a \u0648\u0639\u0627\u0621\u060c \u0627\u0645\u0632\u062c \u0635\u0644\u0635\u0629 \u0627\u0644\u0637\u0645\u0627\u0637\u0645 \u0645\u0639 \u0645\u0633\u062d\u0648\u0642 \u0627\u0644\u062b\u0648\u0645 \u0648\u0627\u0644\u0623\u0648\u0631\u064a\u062c\u0627\u0646\u0648 \u0648\u0627\u0644\u0645\u0644\u062d.
3. \u0648\u0632\u0651\u0639 \u0637\u0628\u0642\u0629 \u0631\u0642\u064a\u0642\u0629 \u0645\u0646 \u0627\u0644\u0635\u0644\u0635\u0629 \u0639\u0644\u0649 \u0643\u0644 \u0631\u063a\u064a\u0641 \u0628\u064a\u062a\u0627 (\u0644\u0627 \u062a\u0643\u062b\u0631 \u0645\u0646 \u0627\u0644\u0635\u0644\u0635\u0629).
4. \u0631\u0634\u064a \u062c\u0628\u0646\u0629 \u0627\u0644\u0645\u0648\u0632\u0627\u0631\u064a\u0644\u0627\u060c \u062b\u0645 \u0623\u0636\u064a\u0641\u064a \u0627\u0644\u0633\u0628\u0627\u0646\u062e \u0648\u0627\u0644\u0632\u064a\u062a\u0648\u0646 \u0648\u0627\u0644\u0641\u064a\u062a\u0627.
5. \u0627\u062e\u0628\u0632\u064a\u0647\u0627 \u0644\u0645\u062f\u0629 8-10 \u062f\u0642\u0627\u0626\u0642 \u062d\u062a\u0649 \u064a\u0630\u0648\u0628 \u0627\u0644\u062c\u0628\u0646 \u0648\u062a\u0635\u0628\u062d \u0627\u0644\u062d\u0648\u0627\u0641 \u0645\u0642\u0631\u0645\u0634\u0629 \u0642\u0644\u064a\u0644\u0627\u064b.
6. \u0627\u062a\u0631\u0643\u0647\u0627 \u062a\u0628\u0631\u062f \u0644\u0645\u062f\u0629 2-3 \u062f\u0642\u0627\u0626\u0642 \u0642\u0628\u0644 \u0627\u0644\u062a\u0642\u062f\u064a\u0645.<\/p>\n\n\n\n
\u2022 \u0623\u0636\u0641 \u0631\u0642\u0627\u0626\u0642 \u0627\u0644\u0641\u0644\u0641\u0644 \u0627\u0644\u0623\u062d\u0645\u0631 \u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0646\u0643\u0647\u0629.
\u2022 \u062f\u0639 \u0627\u0644\u0623\u0637\u0641\u0627\u0644 \u064a\u062e\u062a\u0627\u0631\u0648\u0646 \u0627\u0644\u0625\u0636\u0627\u0641\u0627\u062a \u0644\u062a\u0634\u062c\u064a\u0639\u0647\u0645 \u0639\u0644\u0649 \u0627\u0644\u0645\u0634\u0627\u0631\u0643\u0629.<\/p>\n\n\n\n
<\/strong>\u0645\u0643\u0648\u0646\u0627\u062a:
\u2022 \u0643\u0648\u0628 \u0648\u0627\u062d\u062f \u0645\u0646 \u0627\u0644\u0634\u0648\u0641\u0627\u0646
\u2022 \u0646\u0635\u0641 \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u0623\u0646\u0627\u0646\u0627\u0633 \u0627\u0644\u0645\u0647\u0631\u0648\u0633 (\u0628\u0639\u062f \u062a\u0635\u0641\u064a\u062a\u0647 \u062c\u064a\u062f\u0627\u064b)
\u2022 \u0631\u0628\u0639 \u0643\u0648\u0628 \u0645\u0646 \u062c\u0648\u0632 \u0627\u0644\u0647\u0646\u062f \u0627\u0644\u0645\u0628\u0634\u0648\u0631
\u2022 \u0645\u0644\u0639\u0642\u062a\u0627\u0646 \u0643\u0628\u064a\u0631\u062a\u0627\u0646 \u0645\u0646 \u0627\u0644\u0639\u0633\u0644
\u2022 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0632\u0628\u062f\u0629 \u0627\u0644\u0641\u0648\u0644 \u0627\u0644\u0633\u0648\u062f\u0627\u0646\u064a
\u062a\u0639\u0644\u064a\u0645\u0627\u062a:
1. \u0641\u064a \u0648\u0639\u0627\u0621\u060c \u0627\u062e\u0644\u0637 \u062c\u0645\u064a\u0639 \u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a \u062c\u064a\u062f\u0627\u064b.
2. \u0625\u0630\u0627 \u0643\u0627\u0646 \u0627\u0644\u062e\u0644\u064a\u0637 \u0631\u0637\u0628\u0627\u064b \u062c\u062f\u0627\u064b\u060c \u0623\u0636\u0641 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0634\u0648\u0641\u0627\u0646.
3. \u0627\u063a\u0631\u0641 \u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a \u0648\u0644\u0641\u0647\u0627 \u0639\u0644\u0649 \u0634\u0643\u0644 \u0643\u0631\u0627\u062a \u0635\u063a\u064a\u0631\u0629 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u064a\u062f\u064a\u0643.
4. \u0636\u0639\u0647\u0627 \u0641\u064a \u0627\u0644\u062b\u0644\u0627\u062c\u0629 \u0644\u0645\u062f\u0629 20 \u062f\u0642\u064a\u0642\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 \u062d\u062a\u0649 \u062a\u062a\u0645\u0627\u0633\u0643.
5. \u064a\u064f\u062d\u0641\u0638 \u0641\u064a \u0627\u0644\u062b\u0644\u0627\u062c\u0629 \u062d\u062a\u0649 \u064a\u0635\u0628\u062d \u062c\u0627\u0647\u0632\u0627\u064b \u0644\u0644\u0623\u0643\u0644.<\/p>\n\n\n\n
\u2022 \u0623\u0636\u0641 \u0627\u0644\u0641\u0627\u0646\u064a\u0644\u064a\u0627 \u0623\u0648 \u0627\u0644\u0642\u0631\u0641\u0629 \u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0646\u0643\u0647\u0629.<\/p>","protected":false},"excerpt":{"rendered":"