{"id":9567,"date":"2021-12-23T18:17:37","date_gmt":"2021-12-23T18:17:37","guid":{"rendered":"http:\/\/ahelth.com\/?p=9567"},"modified":"2021-12-23T18:18:23","modified_gmt":"2021-12-23T18:18:23","slug":"where-does-vitamin-e-occur-oils-and-nuts-are-the-richest-sources-of-vitamin-e","status":"publish","type":"post","link":"https:\/\/ahelth.com\/ar\/where-does-vitamin-e-occur-oils-and-nuts-are-the-richest-sources-of-vitamin-e\/","title":{"rendered":"\u0623\u064a\u0646 \u064a\u0648\u062c\u062f \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0647\u0640\u061f \u062a\u0639\u062f \u0627\u0644\u0632\u064a\u0648\u062a \u0648\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0645\u0646 \u0623\u063a\u0646\u0649 \u0645\u0635\u0627\u062f\u0631 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0647\u0640."},"content":{"rendered":"<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u0623\u064a\u0646 \u064a\u0648\u062c\u062f \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0647\u0640\u061f <\/span><span style=\"vertical-align: inherit;\">\u062a\u0639\u062f \u0627\u0644\u0632\u064a\u0648\u062a \u0648\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0645\u0646 \u0623\u063a\u0646\u0649 \u0645\u0635\u0627\u062f\u0631 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0647\u0640.<\/span><\/span><\/p>\n<div>\n<p>&nbsp;<\/p>\n<p><noscript><img fetchpriority=\"high\" decoding=\"async\" loading=\"eager\" class=\"alignnone size-full first-post-img wp-image-223918\" src=\"https:\/\/static.dailymedicalinfo.com\/2018\/09\/article-17.jpg\" alt=\"Where does vitamin E occur?\" width=\"1200\" height=\"700\"\/><\/noscript><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u064a\u062d\u062a\u0627\u062c \u0627\u0644\u062c\u0633\u0645 \u0625\u0644\u0649 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 (\u0647\u0640) \u0644\u064a\u0639\u0645\u0644 \u060c \u0645\u0645\u0627 \u064a\u062c\u0639\u0644\u0647 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0623\u0633\u0627\u0633\u064a \u0648\u0642\u0627\u0628\u0644 \u0644\u0644\u0630\u0648\u0628\u0627\u0646 \u0641\u064a \u0627\u0644\u062f\u0647\u0648\u0646. <\/span><span style=\"vertical-align: inherit;\">\u064a\u062a\u0645 \u062a\u062e\u0632\u064a\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 (\u0647\u0640) \u0628\u0634\u0643\u0644 \u0623\u0633\u0627\u0633\u064a \u0641\u064a \u0627\u0644\u0643\u0628\u062f \u0648\u064a\u0648\u062c\u062f \u0641\u064a \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629. <\/span><span style=\"vertical-align: inherit;\">\u0627\u0642\u0631\u0623 \u0627\u0644\u0645\u0642\u0627\u0644 \u0627\u0644\u062a\u0627\u0644\u064a \u0644\u0645\u0639\u0631\u0641\u0629 \u0630\u0644\u0643. <\/span><\/span><strong><span class=\"keyword _ngcontent-urv-88\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u0623\u064a\u0646 \u064a\u0648\u062c\u062f \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0647\u0640\u061f<\/span><\/span><\/span><\/strong><\/p>\n<h2 id=\"section-1\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u0623\u064a\u0646 \u064a\u0648\u062c\u062f \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0647\u0640\u061f<\/span><\/span><\/h2>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u064a\u062d\u062a\u0648\u064a \u0641\u064a\u062a\u0627\u0645\u064a\u0646 (\u0647\u0640) \u0639\u0644\u0649 \u062e\u0635\u0627\u0626\u0635 \u0642\u0648\u064a\u0629 \u0645\u0636\u0627\u062f\u0629 \u0644\u0644\u0623\u0643\u0633\u062f\u0629 \u062a\u062d\u0645\u064a \u062e\u0644\u0627\u064a\u0627\u0643 \u0645\u0646 \u0627\u0644\u0625\u062c\u0647\u0627\u062f \u0627\u0644\u062a\u0623\u0643\u0633\u062f\u064a \u060c \u0648\u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0641\u064a\u062a\u0627\u0645\u064a\u0646 (\u0647\u0640) \u0627\u0644\u0643\u0627\u0641\u064a\u0629 \u0636\u0631\u0648\u0631\u064a\u0629 \u0644\u0644\u062c\u0633\u0645 \u0644\u064a\u0639\u0645\u0644 \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a.<\/span><\/span><\/p>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u0625\u0630\u0627 \u0644\u0645 \u064a\u062a\u0645 \u062a\u0646\u0627\u0648\u0644 \u0645\u0627 \u064a\u0643\u0641\u064a \u0645\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 (\u0647\u0640) \u060c \u064a\u0632\u064a\u062f \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0627\u0644\u0639\u062f\u0648\u0649 \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062d\u062f\u062b \u0627\u0636\u0637\u0631\u0627\u0628\u0627\u062a \u0641\u064a \u0627\u0644\u0631\u0624\u064a\u0629 \u0623\u0648 \u0636\u0639\u0641 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/span><\/span><\/p>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u0644\u062d\u0633\u0646 \u0627\u0644\u062d\u0638 \u060c \u064a\u062a\u0648\u0641\u0631 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 (\u0647\u0640) \u0639\u0644\u0649 \u0646\u0637\u0627\u0642 \u0648\u0627\u0633\u0639 \u0641\u064a \u0627\u0644\u0637\u0639\u0627\u0645 \u060c \u0644\u0630\u0644\u0643 \u0645\u0646 \u063a\u064a\u0631 \u0627\u0644\u0645\u062d\u062a\u0645\u0644 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0641\u064a\u062a\u0627\u0645\u064a\u0646 (\u0647\u0640) \u0646\u0627\u0642\u0635\u0629 \u060c \u0648\u0644\u0643\u0646 \u064a\u062c\u0628 \u0623\u0646 \u062a\u062d\u0627\u0648\u0644 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0641\u064a\u062a\u0627\u0645\u064a\u0646 (\u0647\u0640) \u060c \u0648 15 \u0645\u0644\u0644\u064a\u063a\u0631\u0627\u0645\u064b\u0627 \u0645\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 (\u0647\u0640) \u064a\u0648\u0645\u064a\u064b\u0627 \u062a\u0643\u0641\u064a \u0644\u0644\u063a\u0627\u0644\u0628\u064a\u0629 \u0627\u0644\u0639\u0638\u0645\u0649 \u0645\u0646 \u0627\u0644\u0623\u0634\u062e\u0627\u0635. \u0627\u0644\u0643\u0628\u0627\u0631<\/span><\/span><\/p>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0642\u0627\u0626\u0645\u0629 \u062a\u0636\u0645 20 \u0646\u0648\u0639\u064b\u0627 \u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 alpha-tocopherol \u060c \u0648\u0647\u0648 \u0623\u0642\u0648\u0649 \u0623\u0634\u0643\u0627\u0644 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 E.. \u062a\u062a\u0636\u0645\u0646 \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629 \u0623\u064a\u0636\u064b\u0627 \u062e\u0645\u0633 \u0642\u0648\u0627\u0626\u0645 \u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0641\u064a\u062a\u0627\u0645\u064a\u0646 E \u060c \u0645\u0635\u0646\u0641\u0629 \u062d\u0633\u0628 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0629 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629.<\/span><\/span><\/p>\n<h2 id=\"section-2\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">20 \u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0647\u0640.<\/span><\/span><\/h2>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u0641\u064a\u062a\u0627\u0645\u064a\u0646 (\u0647\u0640) \u0647\u0648 \u0639\u0646\u0635\u0631 \u063a\u0630\u0627\u0626\u064a \u0634\u0627\u0626\u0639 \u064a\u0648\u062c\u062f \u0641\u064a \u0645\u0639\u0638\u0645 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u060c \u0648\u0644\u0643\u0646 \u0628\u0639\u0636 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0632\u064a\u0648\u062a \u0627\u0644\u0637\u0639\u0627\u0645 \u0648\u0627\u0644\u0628\u0630\u0648\u0631 \u0648\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u060c \u0647\u064a \u0645\u0635\u0627\u062f\u0631 \u0648\u0641\u064a\u0631\u0629 \u0628\u0634\u0643\u0644 \u0627\u0633\u062a\u062b\u0646\u0627\u0626\u064a.<\/span><\/span><\/p>\n<ol>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u0632\u064a\u062a \u0628\u0630\u0631\u0629 \u0627\u0644\u0642\u0645\u062d.<\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u0628\u0630\u0648\u0631 \u0639\u0628\u0627\u062f \u0627\u0644\u0634\u0645\u0633 (\u0627\u0644\u0644\u0628 \u0627\u0644\u0633\u0648\u0631\u064a).<\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u0644\u0648\u0632.<\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u0632\u064a\u062a \u0627\u0644\u0628\u0646\u062f\u0642.<\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u0645\u0627\u0645\u064a \u0633\u0627\u0628\u0648\u062a\u064a.<\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u0632\u064a\u062a \u0639\u0628\u0627\u062f \u0627\u0644\u0634\u0645\u0633.<\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u0632\u064a\u062a \u0627\u0644\u0644\u0648\u0632.<\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u0627\u0644\u0628\u0646\u062f\u0642.<\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u0623\u0630\u0646 \u0627\u0644\u0628\u062d\u0631 (\u062d\u064a\u0648\u0627\u0646 \u0628\u062d\u0631\u064a).<\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u0635\u0646\u0648\u0628\u0631<\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u0644\u062d\u0645 \u0627\u0644\u0627\u0648\u0632.<\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u0627\u0644\u0641\u0648\u0644 \u0627\u0644\u0633\u0648\u062f\u0627\u0646\u064a.<\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u0633\u0645\u0643 \u0627\u0644\u0633\u0627\u0644\u0645\u0648\u0646.<\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u0623\u0641\u0648\u0643\u0627\u062f\u0648<\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u0633\u0645\u0643 \u0627\u0644\u0633\u0644\u0645\u0648\u0646 \u0627\u0644\u0645\u0631\u0642\u0637.<\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u0641\u0644\u0641\u0644 \u0623\u062d\u0645\u0631 \u062d\u0644\u0648.<\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u062c\u0648\u0632 \u0628\u0631\u0627\u0632\u064a\u0644\u064a\u0629.<\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u0645\u0627\u0646\u062c\u0648\u061b<\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u0644\u0641\u062a \u0646\u0628\u0627\u062a\u061b<\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u0643\u064a\u0648\u064a\u061b<\/span><\/span><\/li>\n<\/ol>\n<h2 id=\"section-3\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">10 \u0645\u0646\u062a\u062c\u0627\u062a \u062d\u064a\u0648\u0627\u0646\u064a\u0629 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0647\u0640<\/span><\/span><\/h2>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0630\u0627\u062a \u0627\u0644\u0623\u0635\u0644 \u0627\u0644\u062d\u064a\u0648\u0627\u0646\u064a \u0647\u064a \u0623\u064a\u0636\u064b\u0627 \u0645\u0635\u0627\u062f\u0631 \u062c\u064a\u062f\u0629 \u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0647\u0640.<\/span><\/span><\/p>\n<ol>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u0623\u0630\u0646 \u0627\u0644\u0628\u062d\u0631 (\u062d\u064a\u0648\u0627\u0646 \u0628\u062d\u0631\u064a).<\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u0644\u062d\u0645 \u0627\u0644\u0627\u0648\u0632.<\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u0633\u0645\u0643 \u0627\u0644\u0633\u0644\u0645\u0648\u0646 \u0627\u0644\u0623\u0637\u0644\u0633\u064a.<\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u0627\u0644\u0642\u0648\u0627\u0642\u0639 \u062d\u0644\u0632\u0648\u0646\u061b<\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u0633\u0645\u0643 \u0627\u0644\u0633\u0644\u0645\u0648\u0646 \u0627\u0644\u0645\u0631\u0642\u0637.<\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u062c\u0631\u0627\u062f \u0627\u0644\u0628\u062d\u0631.<\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u0628\u0637\u0627\u0631\u062e \u0627\u0644\u0633\u0645\u0643<\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u0623\u062e\u0637\u0628\u0648\u0637.<\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u0633\u0631\u0637\u0627\u0646 \u0627\u0644\u0628\u062d\u0631 (\u0627\u0644\u0643\u0631\u0643\u0646\u062f).<\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u0633\u0645\u0643 \u0627\u0644\u0642\u062f (\u062c\u0627\u0641).<\/span><\/span><\/li>\n<\/ol>\n<h2 id=\"section-4\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">10 \u0628\u0630\u0648\u0631 \u0648\u0645\u0643\u0633\u0631\u0627\u062a \u063a\u0646\u064a\u0629 \u0628\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0647\u0640<\/span><\/span><\/h2>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u062a\u0639\u062f \u0627\u0644\u0628\u0630\u0648\u0631 \u0648\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0645\u0646 \u0628\u064a\u0646 \u0623\u0641\u0636\u0644 \u0645\u0635\u0627\u062f\u0631 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0647\u0640.<\/span><\/span><\/p>\n<ol>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u0628\u0630\u0648\u0631 \u0632\u0647\u0631\u0629 \u0639\u0628\u0627\u062f \u0627\u0644\u0634\u0645\u0633<\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u0644\u0648\u0632<\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u0627\u0644\u0628\u0646\u062f\u0642<\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u0627\u0644\u0635\u0646\u0648\u0628\u0631<\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u0627\u0644\u0641\u0648\u0644 \u0627\u0644\u0633\u0648\u062f\u0627\u0646\u064a<\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u062c\u0648\u0632 \u0628\u0631\u0627\u0632\u064a\u0644\u064a\u0629<\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u0641\u0633\u062a\u0642<\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u0628\u0630\u0648\u0631 \u0627\u0644\u064a\u0642\u0637\u064a\u0646.<\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u0627\u0644\u0628\u0642\u0627\u0646.<\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u0627\u0644\u0643\u0627\u062c\u0648\u061b<\/span><\/span><\/li>\n<\/ol>\n<h2 id=\"section-5\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">10 \u0641\u0648\u0627\u0643\u0647 \u063a\u0646\u064a\u0629 \u0628\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0647\u0640.<\/span><\/span><\/h2>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u0641\u064a \u062d\u064a\u0646 \u0623\u0646 \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0644\u064a\u0633\u062a \u0623\u0641\u0636\u0644 \u0645\u0635\u0627\u062f\u0631 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 (\u0647\u0640) \u060c \u0641\u0625\u0646 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646\u0647\u0627 \u064a\u0648\u0641\u0631 \u0643\u0645\u064a\u0627\u062a \u062c\u064a\u062f\u0629. <\/span><span style=\"vertical-align: inherit;\">\u0643\u0645\u0627 \u0623\u0646 \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u063a\u0646\u064a\u0629 \u0628\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062c \u0627\u0644\u0630\u064a \u064a\u0639\u0645\u0644 \u0645\u0639 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0647\u0640 \u0643\u0645\u0636\u0627\u062f \u0644\u0644\u0623\u0643\u0633\u062f\u0629.<\/span><\/span><\/p>\n<ol>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u0641\u0627\u0643\u0647\u0629 <\/span><\/span><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u0645\u0627\u0645\u064a \u0633\u0627\u0628\u0648\u062a\u064a<\/span><\/span><\/strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"> .<\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u0623\u0641\u0648\u0643\u0627\u062f\u0648<\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u0645\u0627\u0646\u062c\u0648\u061b<\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u0643\u064a\u0648\u064a\u061b<\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u0628\u064a\u0631\u064a.<\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u0634\u062c\u0631\u0629 \u0639\u0646\u0628 \u0627\u0644\u062b\u0639\u0644\u0628\u061b<\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u0627\u0644\u062a\u0648\u062a \u0627\u0644\u0628\u0631\u064a (\u0627\u0644\u0645\u062c\u0641\u0641).<\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u0632\u064a\u062a\u0648\u0646 (\u0645\u062e\u0644\u0644).<\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u0645\u0634\u0645\u0634\u061b<\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u062a\u0648\u062a \u0627\u0644\u0639\u0644\u064a\u0642.<\/span><\/span><\/li>\n<\/ol>\n<h2 id=\"section-6\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">10 \u062e\u0636\u0631\u0648\u0627\u062a \u063a\u0646\u064a\u0629 \u0628\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0647\u0640.<\/span><\/span><\/h2>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u062a\u0639\u062f \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0645\u0635\u0627\u062f\u0631 \u0645\u0639\u0642\u0648\u0644\u0629 \u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0647\u0640 \u060c \u0644\u0643\u0646\u0647\u0627 \u0644\u0627 \u062a\u0648\u0641\u0631 \u0646\u0641\u0633 \u0627\u0644\u0642\u062f\u0631 \u0645\u0646 \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a \u0648\u0627\u0644\u0628\u0630\u0648\u0631.<\/span><\/span><\/p>\n<ol>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u0641\u0644\u0641\u0644 \u0623\u062d\u0645\u0631 \u062d\u0644\u0648<\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u0627\u0644\u0628\u0646\u062c\u0631 \u0627\u0644\u0623\u062e\u0636\u0631<\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u0627\u0644\u0628\u0646\u062c\u0631<\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u064a\u0642\u0637\u064a\u0646\u061b<\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u0628\u0631\u0648\u0643\u0644\u064a<\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u062e\u0631\u062f\u0644 \u0623\u062e\u0636\u0631\u061b<\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u0646\u0628\u0627\u062a \u0627\u0644\u0647\u0644\u064a\u0648\u0646\u061b<\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u0627\u0644\u0633\u0644\u0642 \u0627\u0644\u0633\u0648\u064a\u0633\u0631\u064a.<\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u0643\u0631\u0646\u0628.<\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u0633\u0628\u0627\u0646\u062e\u061b<\/span><\/span><\/li>\n<\/ol>\n<h2 id=\"section-7\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">10 \u0632\u064a\u0648\u062a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0647\u0640<\/span><\/span><\/h2>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u0623\u063a\u0646\u0649 \u0645\u0635\u0627\u062f\u0631 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0647\u0640 \u0647\u064a \u0632\u064a\u0648\u062a \u0627\u0644\u0637\u0639\u0627\u0645 \u060c \u0648\u062e\u0627\u0635\u0629 \u0632\u064a\u062a \u062c\u0646\u064a\u0646 \u0627\u0644\u0642\u0645\u062d. <\/span><span style=\"vertical-align: inherit;\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0648\u0641\u0631 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0632\u064a\u062a \u062c\u0646\u064a\u0646 \u0627\u0644\u0642\u0645\u062d \u062d\u0648\u0627\u0644\u064a 135\u066a \u0645\u0646 \u0627\u0644\u0643\u0645\u064a\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0627\u0644\u0645\u0648\u0635\u0649 \u0628\u0647\u0627.<\/span><\/span><\/p>\n<ol>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u0632\u064a\u062a \u0628\u0630\u0631\u0629 \u0627\u0644\u0642\u0645\u062d.<\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u0632\u064a\u062a \u0627\u0644\u0628\u0646\u062f\u0642.<\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u0632\u064a\u062a \u0639\u0628\u0627\u062f \u0627\u0644\u0634\u0645\u0633.<\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u0632\u064a\u062a \u0627\u0644\u0644\u0648\u0632.<\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u0632\u064a\u062a \u0627\u0644\u0642\u0637\u0646.<\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u0632\u064a\u062a \u0646\u0628\u0627\u062a \u0627\u0644\u0642\u0631\u0637\u0645.<\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u0632\u064a\u062a \u0646\u062e\u0627\u0644\u0629 \u0627\u0644\u0623\u0631\u0632.<\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u0632\u064a\u062a \u0628\u0630\u0648\u0631 \u0627\u0644\u0639\u0646\u0628.<\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u0632\u064a\u062a \u0628\u0630\u0648\u0631 \u0627\u0644\u0644\u0641\u062a.<\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u0632\u064a\u062a \u0627\u0644\u0646\u062e\u064a\u0644.<\/span><\/span><\/li>\n<\/ol>\n<h2 id=\"section-8\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u0643\u064a\u0641 \u0623\u062d\u0635\u0644 \u0639\u0644\u0649 \u0645\u0627 \u064a\u0643\u0641\u064a \u0645\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0647\u0640\u061f<\/span><\/span><\/h2>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u064a\u0648\u062c\u062f \u0641\u064a\u062a\u0627\u0645\u064a\u0646 (\u0647\u0640) \u0641\u064a \u062c\u0645\u064a\u0639 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u062a\u0642\u0631\u064a\u0628\u064b\u0627 \u060c \u0644\u0630\u0644\u0643 \u0644\u0627 \u064a\u062a\u0639\u0631\u0636 \u0645\u0639\u0638\u0645 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0644\u062e\u0637\u0631 \u0627\u0644\u0646\u0642\u0635 \u060c \u0648\u0644\u0643\u0646 \u0627\u0644\u0627\u0636\u0637\u0631\u0627\u0628\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u0624\u062b\u0631 \u0639\u0644\u0649 \u0627\u0645\u062a\u0635\u0627\u0635 \u0627\u0644\u062f\u0647\u0648\u0646 \u060c \u0645\u062b\u0644: \u0627\u0644\u062a\u0644\u064a\u0641 \u0627\u0644\u0643\u064a\u0633\u064a \u0623\u0648 \u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0643\u0628\u062f \u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0624\u062f\u064a \u0625\u0644\u0649 \u0627\u0644\u0646\u0642\u0635 \u0628\u0645\u0631\u0648\u0631 \u0627\u0644\u0648\u0642\u062a \u060c \u062e\u0627\u0635\u0629\u064b \u0625\u0630\u0627 \u0643\u0627\u0646 \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0645\u0646\u062e\u0641\u0636\u064b\u0627 \u0641\u064a \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0647\u0640.<\/span><\/span><\/p>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u0632\u064a\u0627\u062f\u0629 \u062a\u0646\u0627\u0648\u0644 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 E \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0623\u0645\u0631 \u0633\u0647\u0644 \u062d\u062a\u0649 \u0628\u062f\u0648\u0646 \u0645\u0643\u0645\u0644\u0627\u062a \u060c \u062d\u064a\u062b \u0633\u064a\u0643\u0648\u0646 \u0645\u0646 \u0627\u0644\u0631\u0627\u0626\u0639 \u0625\u0636\u0627\u0641\u0629 \u0628\u0630\u0648\u0631 \u0639\u0628\u0627\u062f \u0627\u0644\u0634\u0645\u0633 \u0623\u0648 \u0627\u0644\u0644\u0648\u0632 \u0625\u0644\u0649 \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a.<\/span><\/span><\/p>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u064a\u0645\u0643\u0646\u0643 \u0623\u064a\u0636\u064b\u0627 \u0632\u064a\u0627\u062f\u0629 \u062a\u0646\u0627\u0648\u0644\u0643 \u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646 E \u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0642\u0644\u064a\u0644\u0629 \u0627\u0644\u062f\u0633\u0645 \u0639\u0646 \u0637\u0631\u064a\u0642 \u062a\u0646\u0627\u0648\u0644\u0647\u0627 \u0645\u0639 \u0627\u0644\u062f\u0647\u0648\u0646 \u061b <\/span><span style=\"vertical-align: inherit;\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0625\u0636\u0627\u0641\u0629 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0632\u064a\u062a \u0625\u0644\u0649 \u0633\u0644\u0637\u062a\u0643 \u0625\u0644\u0649 \u0625\u062d\u062f\u0627\u062b \u0641\u0631\u0642 \u0643\u0628\u064a\u0631.<\/span><\/span><\/p>\n<p><noscript><iframe loading=\"lazy\" title=\"\u0641\u0648\u0627\u0626\u062f \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f \u0648\u0623\u0639\u0631\u0627\u0636 \u062a\u062f\u0644 \u0639\u0644\u0649 \u0646\u0642\u0635\u0647 \u0641\u064a \u0627\u0644\u062c\u0633\u0645\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/0BnucL1Cgms?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p><\/noscript><\/p>\n<\/div>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0623\u064a\u0646 \u064a\u0648\u062c\u062f 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