{"id":4024,"date":"2026-02-12T10:05:14","date_gmt":"2026-02-12T10:05:14","guid":{"rendered":"https:\/\/voice10x.com\/in\/?p=4024"},"modified":"2026-02-13T11:11:07","modified_gmt":"2026-02-13T11:11:07","slug":"raat-ki-routine-kyon-zaroori-hai","status":"publish","type":"post","link":"https:\/\/voice10x.com\/in\/raat-ki-routine-kyon-zaroori-hai\/","title":{"rendered":"\u0930\u093e\u0924 \u0915\u0940 \u0930\u0942\u091f\u0940\u0928 \u0915\u094d\u092f\u094b\u0902 \u091c\u093c\u0930\u0942\u0930\u0940 \u0939\u0948: \u0938\u092b\u0932 \u0938\u0941\u092c\u0939 \u0915\u0940 \u0915\u0941\u0902\u091c\u0940"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\">\u092a\u0930\u093f\u091a\u092f: \u0938\u0941\u092c\u0939 \u0915\u0940 \u0938\u092b\u0932\u0924\u093e \u0930\u093e\u0924 \u0938\u0947 \u0936\u0941\u0930\u0942 \u0939\u094b\u0924\u0940 \u0939\u0948<\/h2>\n\n\n\n<p>\u0915\u094d\u092f\u093e \u0906\u092a\u0928\u0947 \u0915\u092d\u0940 \u0928\u094b\u091f\u093f\u0938 \u0915\u093f\u092f\u093e \u0939\u0948 \u0915\u093f \u0938\u092c\u0938\u0947 \u0938\u092b\u0932 \u0932\u094b\u0917\u094b\u0902 \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u0939\u092e\u0947\u0936\u093e \u0909\u0928\u0915\u0940&nbsp;<strong>\u0938\u0941\u092c\u0939 \u0915\u0940 \u0926\u093f\u0928\u091a\u0930\u094d\u092f\u093e<\/strong>&nbsp;\u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u092c\u093e\u0924 \u0939\u094b\u0924\u0940 \u0939\u0948? \u091f\u093f\u092e \u0915\u0941\u0915 \u0938\u0941\u092c\u0939 4 \u092c\u091c\u0947 \u0909\u0920\u0924\u0947 \u0939\u0948\u0902, \u092e\u093f\u0936\u0947\u0932 \u0913\u092c\u093e\u092e\u093e \u0938\u0941\u092c\u0939 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u0930\u0924\u0940 \u0939\u0948\u0902, \u092c\u093f\u0932 \u0917\u0947\u091f\u094d\u0938 \u0938\u0941\u092c\u0939 \u092a\u0922\u093c\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p>\u0932\u0947\u0915\u093f\u0928 \u090f\u0915 \u0930\u0939\u0938\u094d\u092f \u0939\u0948 \u091c\u094b \u0915\u092e \u0932\u094b\u0917 \u091c\u093e\u0928\u0924\u0947 \u0939\u0948\u0902:&nbsp;<strong>\u0938\u092b\u0932 \u0938\u0941\u092c\u0939 \u0915\u0940 \u0928\u0940\u0902\u0935 \u0930\u093e\u0924 \u092e\u0947\u0902 \u0939\u0940 \u0930\u0916\u0940 \u091c\u093e\u0924\u0940 \u0939\u0948\u0964<\/strong><\/p>\n\n\n\n<p>\u0936\u094b\u0927 \u092c\u0924\u093e\u0924\u0947 \u0939\u0948\u0902 \u0915\u093f \u0906\u092a\u0915\u0940 \u0930\u093e\u0924 \u0915\u0940 \u0926\u093f\u0928\u091a\u0930\u094d\u092f\u093e \u0905\u0917\u0932\u0947 \u0926\u093f\u0928 \u0915\u0940 \u0909\u0924\u094d\u092a\u093e\u0926\u0915\u0924\u093e, \u092e\u0928\u094b\u0926\u0936\u093e \u0914\u0930 \u0938\u092b\u0932\u0924\u093e \u0915\u093e&nbsp;<strong>80%<\/strong>&nbsp;\u0928\u093f\u0930\u094d\u0927\u093e\u0930\u0923 \u0915\u0930\u0924\u0940 \u0939\u0948\u0964 \u092f\u0939 \u0932\u0947\u0916 \u0906\u092a\u0915\u094b \u092c\u0924\u093e\u090f\u0917\u093e \u0915\u093f \u0915\u094d\u092f\u094b\u0902 \u0930\u093e\u0924 \u0915\u0940 \u0930\u0942\u091f\u0940\u0928 \u0938\u0941\u092c\u0939 \u0938\u0947 \u092d\u0940 \u091c\u094d\u092f\u093e\u0926\u093e \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u0948 \u0914\u0930 \u0906\u092a \u0907\u0938\u0947 \u0915\u0948\u0938\u0947 \u092c\u0928\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u0930\u093e\u0924 \u0915\u0940 \u0930\u0942\u091f\u0940\u0928 \u0915\u094d\u092f\u094b\u0902 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u0948? 8 \u0935\u0948\u091c\u094d\u091e\u093e\u0928\u093f\u0915 \u0915\u093e\u0930\u0923<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. \u0928\u0940\u0902\u0926 \u0915\u0940 \u0917\u0941\u0923\u0935\u0924\u094d\u0924\u093e \u0928\u093f\u0930\u094d\u0927\u093e\u0930\u093f\u0924 \u0915\u0930\u0924\u0940 \u0939\u0948<\/h3>\n\n\n\n<p><strong>\u0924\u0925\u094d\u092f:<\/strong>&nbsp;\u0917\u0939\u0930\u0940, \u0906\u0930\u093e\u092e\u0926\u093e\u092f\u0915 \u0928\u0940\u0902\u0926 \u0938\u093f\u0930\u094d\u092b \u0938\u094b\u0928\u0947 \u0915\u0947 \u0918\u0902\u091f\u094b\u0902 \u092a\u0930 \u0928\u0939\u0940\u0902, \u092c\u0932\u094d\u0915\u093f \u0938\u094b\u0928\u0947 \u0938\u0947 \u092a\u0939\u0932\u0947 \u0915\u0940 \u0917\u0924\u093f\u0935\u093f\u0927\u093f\u092f\u094b\u0902 \u092a\u0930 \u0928\u093f\u0930\u094d\u092d\u0930 \u0915\u0930\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p><strong>\u0935\u0948\u091c\u094d\u091e\u093e\u0928\u093f\u0915 \u0906\u0927\u093e\u0930:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0938\u0930\u094d\u0915\u0947\u0921\u093f\u092f\u0928 \u0930\u093f\u0926\u092e:<\/strong>\u00a0\u0936\u093e\u092e \u0915\u0940 \u0926\u093f\u0928\u091a\u0930\u094d\u092f\u093e \u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u0915\u0940 \u092a\u094d\u0930\u093e\u0915\u0943\u0924\u093f\u0915 \u0918\u0921\u093c\u0940 \u0915\u094b \u0938\u0902\u0915\u0947\u0924 \u0926\u0947\u0924\u0940 \u0939\u0948<\/li>\n\n\n\n<li><strong>\u092e\u0947\u0932\u093e\u091f\u094b\u0928\u093f\u0928 \u0909\u0924\u094d\u092a\u093e\u0926\u0928:<\/strong>\u00a0\u0909\u091a\u093f\u0924 \u0930\u093e\u0924 \u0915\u0940 \u0926\u093f\u0928\u091a\u0930\u094d\u092f\u093e \u092e\u0947\u0932\u093e\u091f\u094b\u0928\u093f\u0928 (\u0928\u0940\u0902\u0926 \u0939\u093e\u0930\u094d\u092e\u094b\u0928) \u0915\u0947 \u0909\u0924\u094d\u092a\u093e\u0926\u0928 \u0915\u094b \u092c\u0922\u093c\u093e\u0924\u0940 \u0939\u0948<\/li>\n\n\n\n<li><strong>\u0915\u094b\u0930\u094d\u091f\u093f\u0938\u094b\u0932 \u0938\u094d\u0924\u0930:<\/strong>\u00a0\u0924\u0928\u093e\u0935 \u0939\u093e\u0930\u094d\u092e\u094b\u0928 \u0915\u094b \u0915\u092e \u0915\u0930\u0915\u0947 \u0917\u0939\u0930\u0940 \u0928\u0940\u0902\u0926 \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947\u0924\u0940 \u0939\u0948<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">2. \u0905\u0917\u0932\u0947 \u0926\u093f\u0928 \u0915\u0940 \u0924\u0948\u092f\u093e\u0930\u0940<\/h3>\n\n\n\n<p><strong>\u0909\u0926\u093e\u0939\u0930\u0923:<\/strong>&nbsp;\u0905\u0917\u0930 \u0906\u092a \u0930\u093e\u0924 \u0915\u094b \u0939\u0940 \u0905\u0917\u0932\u0947 \u0926\u093f\u0928 \u0915\u0947 \u0915\u092a\u0921\u093c\u0947, \u0932\u0902\u091a \u0914\u0930 \u092c\u0948\u0917 \u0924\u0948\u092f\u093e\u0930 \u0915\u0930 \u0932\u0947\u0924\u0947 \u0939\u0948\u0902, \u0924\u094b \u0938\u0941\u092c\u0939 \u0915\u093e 80% \u0924\u0928\u093e\u0935 \u0905\u092a\u0928\u0947 \u0906\u092a \u0916\u0924\u094d\u092e \u0939\u094b \u091c\u093e\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p><strong>\u0932\u093e\u092d:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0938\u0941\u092c\u0939 \u0915\u0947 \u0928\u093f\u0930\u094d\u0923\u092f \u0915\u092e \u0939\u094b\u0924\u0947 \u0939\u0948\u0902 (\u0928\u093f\u0930\u094d\u0923\u092f \u0925\u0915\u093e\u0928 \u0915\u092e)<\/li>\n\n\n\n<li>\u0938\u092e\u092f \u0915\u0940 \u092c\u091a\u0924 (\u0914\u0938\u0924\u0928 20-30 \u092e\u093f\u0928\u091f \u092a\u094d\u0930\u0924\u093f\u0926\u093f\u0928)<\/li>\n\n\n\n<li>\u092e\u093e\u0928\u0938\u093f\u0915 \u0936\u093e\u0902\u0924\u093f<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">3. \u092e\u0938\u094d\u0924\u093f\u0937\u094d\u0915 \u0915\u093e \u0938\u092b\u093e\u0908 \u091a\u0915\u094d\u0930<\/h3>\n\n\n\n<p><strong>\u0930\u093f\u0938\u0930\u094d\u091a:<\/strong>&nbsp;\u0928\u0940\u0902\u0926 \u0915\u0947 \u0926\u094c\u0930\u093e\u0928 \u092e\u0938\u094d\u0924\u093f\u0937\u094d\u0915 \u0915\u093e \u0917\u094d\u0932\u093f\u092e\u094d\u092b\u0948\u091f\u093f\u0915 \u0938\u093f\u0938\u094d\u091f\u092e \u0938\u0915\u094d\u0930\u093f\u092f \u0939\u094b\u0924\u093e \u0939\u0948 \u091c\u094b \u0935\u093f\u0937\u093e\u0915\u094d\u0924 \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u0915\u094b \u0938\u093e\u092b \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p><strong>\u0930\u093e\u0924 \u0915\u0940 \u0930\u0942\u091f\u0940\u0928 \u0915\u093e \u092a\u094d\u0930\u092d\u093e\u0935:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u092c\u0947\u0939\u0924\u0930 \u0928\u0940\u0902\u0926 = \u092c\u0947\u0939\u0924\u0930 \u092e\u0938\u094d\u0924\u093f\u0937\u094d\u0915 \u0938\u092b\u093e\u0908<\/li>\n\n\n\n<li>\u092c\u0947\u0939\u0924\u0930 \u0938\u094d\u092e\u0943\u0924\u093f \u0938\u092e\u0947\u0915\u0928<\/li>\n\n\n\n<li>\u0930\u091a\u0928\u093e\u0924\u094d\u092e\u0915\u0924\u093e \u092e\u0947\u0902 \u0935\u0943\u0926\u094d\u0927\u093f<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">4. \u0924\u0928\u093e\u0935 \u092a\u094d\u0930\u092c\u0902\u0927\u0928<\/h3>\n\n\n\n<p><strong>\u0906\u0901\u0915\u0921\u093c\u0947:<\/strong>&nbsp;75% \u0932\u094b\u0917 \u0938\u094b\u0928\u0947 \u0938\u0947 \u092a\u0939\u0932\u0947 \u091a\u093f\u0902\u0924\u093f\u0924 \u0930\u0939\u0924\u0947 \u0939\u0948\u0902, \u091c\u093f\u0938\u0938\u0947 \u0928\u0940\u0902\u0926 \u0915\u0940 \u0917\u0941\u0923\u0935\u0924\u094d\u0924\u093e \u092a\u094d\u0930\u092d\u093e\u0935\u093f\u0924 \u0939\u094b\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p><strong>\u0930\u093e\u0924 \u0915\u0940 \u0930\u0942\u091f\u0940\u0928 \u092e\u0926\u0926 \u0915\u0930\u0924\u0940 \u0939\u0948:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0926\u093f\u0928 \u0915\u0947 \u0924\u0928\u093e\u0935 \u0915\u094b \u0938\u0902\u0938\u093e\u0927\u093f\u0924 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902<\/li>\n\n\n\n<li>\u091a\u093f\u0902\u0924\u093e \u0915\u092e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902<\/li>\n\n\n\n<li>\u092e\u093e\u0928\u0938\u093f\u0915 \u0930\u0942\u092a \u0938\u0947 &#8220;\u092c\u0902\u0926&#8221; \u0915\u0930\u0928\u0947 \u092e\u0947\u0902<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">5. \u0906\u0924\u094d\u092e-\u092a\u094d\u0930\u0924\u093f\u092c\u093f\u0902\u092c \u0914\u0930 \u0938\u0940\u0916\u0928\u093e<\/h3>\n\n\n\n<p><strong>\u0938\u093f\u0926\u094d\u0927\u093e\u0902\u0924:<\/strong>&nbsp;\u0930\u093e\u0924 \u0935\u0939 \u0938\u092e\u092f \u0939\u0948 \u091c\u092c \u0926\u093f\u0928 \u0915\u0940 \u0918\u091f\u0928\u093e\u0913\u0902 \u0915\u094b \u0938\u0902\u0938\u093e\u0927\u093f\u0924 \u0915\u093f\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p><strong>\u0932\u093e\u092d:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0926\u093f\u0928 \u0915\u0940 \u0938\u092b\u0932\u0924\u093e\u0913\u0902 \u0914\u0930 \u0938\u0940\u0916 \u0915\u093e \u092e\u0942\u0932\u094d\u092f\u093e\u0902\u0915\u0928<\/li>\n\n\n\n<li>\u0917\u0932\u0924\u093f\u092f\u094b\u0902 \u0938\u0947 \u0938\u0940\u0916\u0928\u093e<\/li>\n\n\n\n<li>\u0928\u093f\u0930\u0902\u0924\u0930 \u0938\u0941\u0927\u093e\u0930<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">6. \u0938\u094d\u0935\u0938\u094d\u0925 \u0906\u0926\u0924\u094b\u0902 \u0915\u093e \u0928\u093f\u0930\u094d\u092e\u093e\u0923<\/h3>\n\n\n\n<p><strong>\u092e\u0928\u094b\u0935\u0948\u091c\u094d\u091e\u093e\u0928\u093f\u0915 \u0924\u0925\u094d\u092f:<\/strong>&nbsp;\u0930\u093e\u0924 \u0915\u0940 \u0926\u093f\u0928\u091a\u0930\u094d\u092f\u093e \u0926\u093f\u0928\u091a\u0930\u094d\u092f\u093e \u0915\u093e \u0939\u093f\u0938\u094d\u0938\u093e \u0939\u0948 \u091c\u093f\u0938\u0947 \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u093f\u0924 \u0915\u0930\u0928\u093e \u0906\u0938\u093e\u0928 \u0939\u0948\u0964<\/p>\n\n\n\n<p><strong>\u0915\u093e\u0930\u0923:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0915\u092e \u0935\u094d\u092f\u0935\u0927\u093e\u0928 (\u0915\u092e \u0932\u094b\u0917, \u0915\u092e \u091c\u093f\u092e\u094d\u092e\u0947\u0926\u093e\u0930\u093f\u092f\u093e\u0901)<\/li>\n\n\n\n<li>\u0905\u0927\u093f\u0915 \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u0923<\/li>\n\n\n\n<li>\u0906\u0926\u0924 \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u0915\u0947 \u0932\u093f\u090f \u0906\u0926\u0930\u094d\u0936 \u0938\u092e\u092f<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">7. \u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f<\/h3>\n\n\n\n<p><strong>\u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u092a\u094d\u0930\u092d\u093e\u0935:<\/strong>&nbsp;\u0930\u093e\u0924 \u0915\u0940 \u0926\u093f\u0928\u091a\u0930\u094d\u092f\u093e \u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u094b \u092a\u094d\u0930\u092d\u093e\u0935\u093f\u0924 \u0915\u0930\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p><strong>\u0915\u094d\u0937\u0947\u0924\u094d\u0930:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u092a\u093e\u091a\u0928 (\u0930\u093e\u0924 \u0915\u093e \u0916\u093e\u0928\u093e \u0914\u0930 \u0938\u092e\u092f)<\/li>\n\n\n\n<li>\u0939\u093e\u0930\u094d\u092e\u094b\u0928 \u0938\u0902\u0924\u0941\u0932\u0928<\/li>\n\n\n\n<li>\u091a\u092f\u093e\u092a\u091a\u092f \u0926\u0930<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">8. \u0930\u093f\u0936\u094d\u0924\u094b\u0902 \u0915\u0940 \u0917\u0941\u0923\u0935\u0924\u094d\u0924\u093e<\/h3>\n\n\n\n<p><strong>\u092e\u093e\u0928\u0935\u0940\u092f \u092a\u0939\u0932\u0942:<\/strong>&nbsp;\u0930\u093e\u0924 \u092a\u0930\u093f\u0935\u093e\u0930 \u0914\u0930 \u0930\u093f\u0936\u094d\u0924\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0917\u0941\u0923\u0935\u0924\u094d\u0924\u093e\u092a\u0942\u0930\u094d\u0923 \u0938\u092e\u092f \u0939\u0948\u0964<\/p>\n\n\n\n<p><strong>\u0932\u093e\u092d:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u092a\u093e\u0930\u094d\u091f\u0928\u0930 \u0915\u0947 \u0938\u093e\u0925 \u0917\u0941\u0923\u0935\u0924\u094d\u0924\u093e\u092a\u0942\u0930\u094d\u0923 \u0938\u092e\u092f<\/li>\n\n\n\n<li>\u092c\u091a\u094d\u091a\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u092c\u0902\u0927\u0928<\/li>\n\n\n\n<li>\u0938\u093e\u092e\u093e\u091c\u093f\u0915 \u0938\u0902\u092a\u0930\u094d\u0915 (\u0938\u094d\u0915\u094d\u0930\u0940\u0928 \u0915\u0947 \u092c\u093f\u0928\u093e)<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\">\u0938\u092b\u0932 \u0932\u094b\u0917\u094b\u0902 \u0915\u0940 \u0930\u093e\u0924 \u0915\u0940 10 \u0906\u0926\u0924\u0947\u0902<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. \u092c\u093f\u0932 \u0917\u0947\u091f\u094d\u0938: &#8220;\u0921\u093f\u0936\u0935\u093e\u0936\u0930 \u091f\u0947\u0938\u094d\u091f&#8221;<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0906\u0926\u0924:<\/strong>\u00a0\u0930\u094b\u091c \u0930\u093e\u0924 \u0915\u094b \u092c\u0930\u094d\u0924\u0928 \u0927\u094b\u0928\u093e<\/li>\n\n\n\n<li><strong>\u0926\u0930\u094d\u0936\u0928:<\/strong>\u00a0&#8220;\u0905\u0917\u0930 \u0906\u092a \u0930\u093e\u0924 \u0915\u094b \u092c\u0930\u094d\u0924\u0928 \u0927\u094b\u0928\u0947 \u091c\u0948\u0938\u093e \u091b\u094b\u091f\u093e \u0915\u093e\u092e \u0915\u0930\u0928\u0947 \u0915\u094b \u0924\u0948\u092f\u093e\u0930 \u0939\u0948\u0902, \u0924\u094b \u0906\u092a \u092c\u0921\u093c\u0940 \u091a\u0941\u0928\u094c\u0924\u093f\u092f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u092d\u0940 \u0924\u0948\u092f\u093e\u0930 \u0939\u0948\u0902&#8221;<\/li>\n\n\n\n<li><strong>\u092e\u0928\u094b\u0935\u0948\u091c\u094d\u091e\u093e\u0928\u093f\u0915 \u0932\u093e\u092d:<\/strong>\u00a0\u0938\u0902\u0924\u0941\u0937\u094d\u091f\u093f \u0915\u0940 \u092d\u093e\u0935\u0928\u093e, \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u0923 \u0915\u093e \u0905\u0939\u0938\u093e\u0938<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">2. \u0936\u0947\u0930\u093f\u0932 \u0938\u0948\u0902\u0921\u092c\u0930\u094d\u0917 (\u092b\u0947\u0938\u092c\u0941\u0915 COO): &#8220;3 \u0917\u0941\u0921 \u0925\u093f\u0902\u0917\u094d\u0938&#8221;<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0906\u0926\u0924:<\/strong>\u00a0\u0930\u094b\u091c \u0930\u093e\u0924 \u0915\u094b 3 \u0905\u091a\u094d\u091b\u0940 \u091a\u0940\u091c\u0947\u0902 \u0932\u093f\u0916\u0928\u093e \u091c\u094b \u0909\u0938 \u0926\u093f\u0928 \u0939\u0941\u0908\u0902<\/li>\n\n\n\n<li><strong>\u0926\u0930\u094d\u0936\u0928:<\/strong>\u00a0&#8220;\u0915\u0943\u0924\u091c\u094d\u091e\u0924\u093e \u0938\u092c\u0938\u0947 \u0936\u0915\u094d\u0924\u093f\u0936\u093e\u0932\u0940 \u092e\u093e\u0928\u0938\u093f\u0915\u0924\u093e \u092a\u0930\u093f\u0935\u0930\u094d\u0924\u0928 \u0939\u0948&#8221;<\/li>\n\n\n\n<li><strong>\u0935\u0948\u091c\u094d\u091e\u093e\u0928\u093f\u0915 \u0932\u093e\u092d:<\/strong>\u00a0\u0921\u094b\u092a\u093e\u092e\u093e\u0907\u0928 \u0930\u093f\u0932\u0940\u091c, \u0938\u0915\u093e\u0930\u093e\u0924\u094d\u092e\u0915\u0924\u093e \u092c\u0922\u093c\u0924\u0940 \u0939\u0948<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">3. \u090f\u0930\u093f\u092f\u093e\u0928\u093e \u0939\u092b\u093f\u0902\u0917\u091f\u0928: &#8220;\u091f\u0947\u0915\u094d\u0928\u094b\u0932\u0949\u091c\u0940 \u0921\u093f\u091f\u0949\u0915\u094d\u0938&#8221;<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0906\u0926\u0924:<\/strong>\u00a0\u0938\u094b\u0928\u0947 \u0938\u0947 30 \u092e\u093f\u0928\u091f \u092a\u0939\u0932\u0947 \u0938\u092d\u0940 \u0921\u093f\u0935\u093e\u0907\u0938 \u092c\u0902\u0926 \u0915\u0930\u0928\u093e<\/li>\n\n\n\n<li><strong>\u0926\u0930\u094d\u0936\u0928:<\/strong>\u00a0&#8220;\u0928\u0940\u0902\u0926 \u0939\u092e\u093e\u0930\u0947 \u091c\u0940\u0935\u0928 \u0915\u093e \u092b\u093e\u0909\u0902\u0921\u0947\u0936\u0928 \u0939\u0948&#8221;<\/li>\n\n\n\n<li><strong>\u0932\u093e\u092d:<\/strong>\u00a0\u092e\u0947\u0932\u093e\u091f\u094b\u0928\u093f\u0928 \u0909\u0924\u094d\u092a\u093e\u0926\u0928 \u092c\u0922\u093c\u0924\u093e \u0939\u0948, \u0928\u0940\u0902\u0926 \u0915\u0940 \u0917\u0941\u0923\u0935\u0924\u094d\u0924\u093e \u0938\u0941\u0927\u0930\u0924\u0940 \u0939\u0948<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">4. \u092c\u0930\u093e\u0915 \u0913\u092c\u093e\u092e\u093e: &#8220;\u092b\u0948\u092e\u093f\u0932\u0940 \u091f\u093e\u0907\u092e&#8221;<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0906\u0926\u0924:<\/strong>\u00a0\u0930\u093e\u0924 \u0915\u0947 \u0916\u093e\u0928\u0947 \u0915\u0947 \u092c\u093e\u0926 \u092a\u0930\u093f\u0935\u093e\u0930 \u0915\u0947 \u0938\u093e\u0925 \u0917\u0941\u0923\u0935\u0924\u094d\u0924\u093e\u092a\u0942\u0930\u094d\u0923 \u0938\u092e\u092f<\/li>\n\n\n\n<li><strong>\u0926\u0930\u094d\u0936\u0928:<\/strong>\u00a0&#8220;\u091c\u0940\u0935\u0928 \u0915\u093e \u0938\u092c\u0938\u0947 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0915\u093e\u092e \u0918\u0930 \u092a\u0930 \u0939\u094b\u0924\u093e \u0939\u0948&#8221;<\/li>\n\n\n\n<li><strong>\u0932\u093e\u092d:<\/strong>\u00a0\u0938\u0902\u0924\u0941\u0932\u0928, \u0924\u0928\u093e\u0935 \u0915\u092e, \u0930\u093f\u0936\u094d\u0924\u0947 \u092e\u091c\u092c\u0942\u0924<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">5. \u091f\u093f\u092e \u092b\u0947\u0930\u093f\u0938: &#8220;\u091c\u0930\u094d\u0928\u0932\u093f\u0902\u0917&#8221;<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0906\u0926\u0924:<\/strong>\u00a05 \u092e\u093f\u0928\u091f \u0915\u0940 \u0930\u094b\u091c\u0928\u093e\u092e\u091a\u093e \u0932\u0947\u0916\u0928<\/li>\n\n\n\n<li><strong>\u0935\u093f\u0927\u093f:<\/strong>\u00a0&#8220;\u092e\u0948\u0902\u0928\u0947 \u0915\u094d\u092f\u093e \u0938\u0940\u0916\u093e?&#8221; &#8220;\u092e\u0948\u0902 \u0915\u094d\u092f\u093e \u092c\u0947\u0939\u0924\u0930 \u0915\u0930 \u0938\u0915\u0924\u093e \u0925\u093e?&#8221;<\/li>\n\n\n\n<li><strong>\u0932\u093e\u092d:<\/strong>\u00a0\u0938\u094d\u0935-\u092a\u094d\u0930\u0924\u093f\u092c\u093f\u0902\u092c, \u0928\u093f\u0930\u0902\u0924\u0930 \u0938\u0941\u0927\u093e\u0930<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">6. \u0913\u092a\u0930\u093e \u0935\u093f\u0928\u094d\u092b\u094d\u0930\u0947: &#8220;\u0930\u0940\u0921\u093f\u0902\u0917 \u0930\u093f\u091f\u094d\u0930\u0940\u091f&#8221;<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0906\u0926\u0924:<\/strong>\u00a0\u0938\u094b\u0928\u0947 \u0938\u0947 \u092a\u0939\u0932\u0947 1 \u0918\u0902\u091f\u093e \u092a\u0922\u093c\u0928\u093e<\/li>\n\n\n\n<li><strong>\u0928\u093f\u092f\u092e:<\/strong>\u00a0\u0915\u0947\u0935\u0932 \u092a\u094d\u0930\u0947\u0930\u0923\u093e\u0926\u093e\u092f\u0915 \u092f\u093e \u0936\u0948\u0915\u094d\u0937\u093f\u0915 \u0938\u093e\u092e\u0917\u094d\u0930\u0940<\/li>\n\n\n\n<li><strong>\u0932\u093e\u092d:<\/strong>\u00a0\u091c\u094d\u091e\u093e\u0928 \u0935\u093f\u0938\u094d\u0924\u093e\u0930, \u092e\u093e\u0928\u0938\u093f\u0915 \u0935\u093f\u0936\u094d\u0930\u093e\u092e<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">7. \u091c\u0947\u092b \u092c\u0947\u091c\u094b\u0938: &#8220;8 \u0918\u0902\u091f\u0947 \u0938\u094b\u0928\u093e&#8221;<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0906\u0926\u0924:<\/strong>\u00a0\u092a\u0942\u0930\u0947 8 \u0918\u0902\u091f\u0947 \u0915\u0940 \u0928\u0940\u0902\u0926 \u0915\u094b \u092a\u094d\u0930\u093e\u0925\u092e\u093f\u0915\u0924\u093e \u0926\u0947\u0928\u093e<\/li>\n\n\n\n<li><strong>\u0926\u0930\u094d\u0936\u0928:<\/strong>\u00a0&#8220;\u092e\u0948\u0902 \u092c\u0947\u0939\u0924\u0930 \u0928\u093f\u0930\u094d\u0923\u092f \u0932\u0947\u0924\u093e \u0939\u0942\u0901 \u091c\u092c \u092e\u0948\u0902 \u0905\u091a\u094d\u091b\u0940 \u0924\u0930\u0939 \u0938\u094b\u092f\u093e \u0939\u094b\u0924\u093e \u0939\u0942\u0901&#8221;<\/li>\n\n\n\n<li><strong>\u0932\u093e\u092d:<\/strong>\u00a0\u0928\u093f\u0930\u094d\u0923\u092f \u0915\u094d\u0937\u092e\u0924\u093e \u092c\u0922\u093c\u0924\u0940 \u0939\u0948, \u0930\u091a\u0928\u093e\u0924\u094d\u092e\u0915\u0924\u093e \u092c\u0922\u093c\u0924\u0940 \u0939\u0948<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">8. \u092e\u093f\u0936\u0947\u0932 \u0913\u092c\u093e\u092e\u093e: &#8220;\u0938\u094d\u0915\u093f\u0928\u0915\u0947\u092f\u0930 \u0930\u0942\u091f\u0940\u0928&#8221;<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0906\u0926\u0924:<\/strong>\u00a0\u0938\u0902\u092a\u0942\u0930\u094d\u0923 \u0924\u094d\u0935\u091a\u093e \u0926\u0947\u0916\u092d\u093e\u0932 \u0926\u093f\u0928\u091a\u0930\u094d\u092f\u093e<\/li>\n\n\n\n<li><strong>\u0926\u0930\u094d\u0936\u0928:<\/strong>\u00a0&#8220;\u0906\u0924\u094d\u092e-\u0926\u0947\u0916\u092d\u093e\u0932 \u0938\u094d\u0935\u093e\u0930\u094d\u0925 \u0928\u0939\u0940\u0902 \u0939\u0948, \u092f\u0939 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u0948&#8221;<\/li>\n\n\n\n<li><strong>\u0932\u093e\u092d:<\/strong>\u00a0\u0906\u0924\u094d\u092e-\u0938\u092e\u094d\u092e\u093e\u0928 \u092c\u0922\u093c\u0924\u093e \u0939\u0948, \u0926\u093f\u0928\u091a\u0930\u094d\u092f\u093e \u0915\u0940 \u0928\u093f\u0930\u0902\u0924\u0930\u0924\u093e<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">9. \u0930\u093f\u091a\u0930\u094d\u0921 \u092c\u094d\u0930\u0948\u0928\u0938\u0928: &#8220;\u092a\u094d\u0932\u093e\u0928\u093f\u0902\u0917&#8221;<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0906\u0926\u0924:<\/strong>\u00a0\u0905\u0917\u0932\u0947 \u0926\u093f\u0928 \u0915\u0940 \u0935\u093f\u0938\u094d\u0924\u0943\u0924 \u092f\u094b\u091c\u0928\u093e \u092c\u0928\u093e\u0928\u093e<\/li>\n\n\n\n<li><strong>\u0935\u093f\u0927\u093f:<\/strong>\u00a03 \u0938\u092c\u0938\u0947 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0915\u093e\u0930\u094d\u092f \u0932\u093f\u0916\u0928\u093e<\/li>\n\n\n\n<li><strong>\u0932\u093e\u092d:<\/strong>\u00a0\u0938\u0941\u092c\u0939 \u0915\u0940 \u0938\u094d\u092a\u0937\u094d\u091f\u0924\u093e, \u0909\u0926\u094d\u0926\u0947\u0936\u094d\u092f\u092a\u0942\u0930\u094d\u0923 \u0936\u0941\u0930\u0941\u0906\u0924<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">10. \u091c\u0948\u0915 \u092e\u093e: &#8220;\u092e\u0947\u0921\u093f\u091f\u0947\u0936\u0928&#8221;<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0906\u0926\u0924:<\/strong>\u00a015 \u092e\u093f\u0928\u091f \u0915\u093e \u0927\u094d\u092f\u093e\u0928<\/li>\n\n\n\n<li><strong>\u0926\u0930\u094d\u0936\u0928:<\/strong>\u00a0&#8220;\u0936\u093e\u0902\u0924 \u0926\u093f\u092e\u093e\u0917 \u0938\u092c\u0938\u0947 \u0930\u091a\u0928\u093e\u0924\u094d\u092e\u0915 \u0926\u093f\u092e\u093e\u0917 \u0939\u094b\u0924\u093e \u0939\u0948&#8221;<\/li>\n\n\n\n<li><strong>\u0932\u093e\u092d:<\/strong>\u00a0\u092e\u093e\u0928\u0938\u093f\u0915 \u0938\u094d\u092a\u0937\u094d\u091f\u0924\u093e, \u092d\u093e\u0935\u0928\u093e\u0924\u094d\u092e\u0915 \u0938\u0902\u0924\u0941\u0932\u0928<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\">\u0935\u093f\u091c\u094d\u091e\u093e\u0928-\u0906\u0927\u093e\u0930\u093f\u0924 \u0906\u0926\u0930\u094d\u0936 \u0930\u093e\u0924 \u0915\u0940 \u0930\u0942\u091f\u0940\u0928 (90 \u092e\u093f\u0928\u091f \u0915\u0940 \u0924\u0948\u092f\u093e\u0930\u0940)<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">\u0938\u094b\u0928\u0947 \u0938\u0947 90 \u092e\u093f\u0928\u091f \u092a\u0939\u0932\u0947: \u0935\u093f\u0902\u0921 \u0921\u093e\u0909\u0928 \u0936\u0941\u0930\u0942 \u0915\u0930\u0947\u0902<\/h3>\n\n\n\n<p><strong>\u0915\u093e\u0930\u094d\u092f:<\/strong>&nbsp;\u0938\u092d\u0940 \u0915\u093e\u0930\u094d\u092f \u0914\u0930 \u0924\u0928\u093e\u0935\u092a\u0942\u0930\u094d\u0923 \u0917\u0924\u093f\u0935\u093f\u0927\u093f\u092f\u093e\u0901 \u092c\u0902\u0926 \u0915\u0930\u0947\u0902<\/p>\n\n\n\n<p><strong>\u0917\u0924\u093f\u0935\u093f\u0927\u093f\u092f\u093e\u0901:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0908\u092e\u0947\u0932\/\u0915\u093e\u0930\u094d\u092f \u0938\u0902\u092c\u0902\u0927\u0940 \u0915\u093e\u092e \u092c\u0902\u0926 \u0915\u0930\u0947\u0902<\/li>\n\n\n\n<li>\u0917\u0939\u0928 \u092c\u093e\u0924\u091a\u0940\u0924 \u0938\u0947 \u092c\u091a\u0947\u0902<\/li>\n\n\n\n<li>\u0924\u0928\u093e\u0935\u092a\u0942\u0930\u094d\u0923 \u0938\u093e\u092e\u0917\u094d\u0930\u0940 (\u0916\u092c\u0930\u0947\u0902, \u0921\u0930\u093e\u0935\u0928\u0940 \u092b\u093f\u0932\u094d\u092e\u0947\u0902) \u0938\u0947 \u0926\u0942\u0930 \u0930\u0939\u0947\u0902<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u0938\u094b\u0928\u0947 \u0938\u0947 60 \u092e\u093f\u0928\u091f \u092a\u0939\u0932\u0947: \u0921\u093f\u091c\u093f\u091f\u0932 \u0921\u093f\u091f\u0949\u0915\u094d\u0938<\/h3>\n\n\n\n<p><strong>\u0928\u093f\u092f\u092e:<\/strong>&nbsp;\u0938\u092d\u0940 \u0938\u094d\u0915\u094d\u0930\u0940\u0928 \u092c\u0902\u0926 \u0915\u0930\u0947\u0902<\/p>\n\n\n\n<p><strong>\u0935\u093f\u0915\u0932\u094d\u092a:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u092c\u094d\u0932\u0942 \u0932\u093e\u0907\u091f \u092c\u094d\u0932\u0949\u0915\u093f\u0902\u0917 \u091a\u0936\u094d\u092e\u093e \u092a\u0939\u0928\u0947\u0902<\/li>\n\n\n\n<li>\u0921\u093f\u0935\u093e\u0907\u0938 \u0915\u094b \u0926\u0942\u0938\u0930\u0947 \u0915\u092e\u0930\u0947 \u092e\u0947\u0902 \u0930\u0916\u0947\u0902<\/li>\n\n\n\n<li>&#8220;\u0928\u093e\u0907\u091f \u092e\u094b\u0921&#8221; \u091a\u093e\u0932\u0942 \u0915\u0930\u0947\u0902 (\u092f\u0926\u093f \u091c\u0930\u0942\u0930\u0940 \u0939\u094b \u0924\u094b)<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u0938\u094b\u0928\u0947 \u0938\u0947 45 \u092e\u093f\u0928\u091f \u092a\u0939\u0932\u0947: \u0906\u0924\u094d\u092e-\u092a\u094d\u0930\u0924\u093f\u092c\u093f\u0902\u092c<\/h3>\n\n\n\n<p><strong>\u0935\u093f\u0927\u093f\u092f\u093e\u0901:<\/strong><\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li><strong>\u0915\u0943\u0924\u091c\u094d\u091e\u0924\u093e \u092a\u0924\u094d\u0930\u093f\u0915\u093e:<\/strong>\u00a03 \u091a\u0940\u091c\u0947\u0902 \u0932\u093f\u0916\u0947\u0902 \u091c\u093f\u0928\u0915\u0947 \u0932\u093f\u090f \u0906\u092a \u0906\u092d\u093e\u0930\u0940 \u0939\u0948\u0902<\/li>\n\n\n\n<li><strong>\u0926\u093f\u0928 \u0915\u0940 \u0938\u092e\u0940\u0915\u094d\u0937\u093e:<\/strong>\u00a0\u0915\u094d\u092f\u093e \u0905\u091a\u094d\u091b\u093e \u0939\u0941\u0906? \u0915\u094d\u092f\u093e \u0938\u0941\u0927\u093e\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902?<\/li>\n\n\n\n<li><strong>\u0915\u0932 \u0915\u0940 \u092f\u094b\u091c\u0928\u093e:<\/strong>\u00a03 \u0938\u092c\u0938\u0947 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0915\u093e\u0930\u094d\u092f \u0932\u093f\u0916\u0947\u0902<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\">\u0938\u094b\u0928\u0947 \u0938\u0947 30 \u092e\u093f\u0928\u091f \u092a\u0939\u0932\u0947: \u0935\u093f\u0936\u094d\u0930\u093e\u092e \u0924\u0915\u0928\u0940\u0915\u0947\u0902<\/h3>\n\n\n\n<p><strong>\u0935\u093f\u0915\u0932\u094d\u092a:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0939\u0932\u094d\u0915\u093e \u092a\u0922\u093c\u0928\u093e:<\/strong>\u00a0\u0915\u093f\u0924\u093e\u092c (\u0908-\u0930\u0940\u0921\u0930 \u0928\u0939\u0940\u0902)<\/li>\n\n\n\n<li><strong>\u0927\u094d\u092f\u093e\u0928\/\u092a\u094d\u0930\u093e\u0923\u093e\u092f\u093e\u092e:<\/strong>\u00a010 \u092e\u093f\u0928\u091f<\/li>\n\n\n\n<li><strong>\u0939\u0932\u094d\u0915\u093e \u0916\u093f\u0902\u091a\u093e\u0935:<\/strong>\u00a0\u092f\u094b\u0917 \u092f\u093e \u0938\u094d\u091f\u094d\u0930\u0947\u091a\u093f\u0902\u0917<\/li>\n\n\n\n<li><strong>\u0917\u0930\u094d\u092e \u092a\u093e\u0928\u0940 \u0938\u0947 \u0928\u0939\u093e\u0928\u093e:<\/strong>\u00a0\u0936\u0930\u0940\u0930 \u0915\u093e \u0924\u093e\u092a\u092e\u093e\u0928 \u0915\u092e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u0938\u094b\u0928\u0947 \u0938\u0947 15 \u092e\u093f\u0928\u091f \u092a\u0939\u0932\u0947: \u0935\u093e\u0924\u093e\u0935\u0930\u0923 \u0924\u0948\u092f\u093e\u0930 \u0915\u0930\u0947\u0902<\/h3>\n\n\n\n<p><strong>\u0924\u0948\u092f\u093e\u0930\u0940:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0915\u092e\u0930\u0947 \u0915\u093e \u0924\u093e\u092a\u092e\u093e\u0928 18-20\u00b0C (65-68\u00b0F) \u0930\u0916\u0947\u0902<\/li>\n\n\n\n<li>\u092a\u0942\u0930\u0940 \u0905\u0902\u0927\u0947\u0930\u0940 \u0915\u0930\u0947\u0902 (\u0905\u0902\u0927\u0947\u0930\u0947 \u092a\u0930\u094d\u0926\u0947 \u092f\u093e \u0906\u0901\u0916\u094b\u0902 \u092a\u0930 \u092a\u091f\u094d\u091f\u0940)<\/li>\n\n\n\n<li>\u0936\u094d\u0935\u0947\u0924 \u0936\u094b\u0930 (white noise) \u092f\u093e \u0936\u093e\u0902\u0924 \u0938\u0902\u0917\u0940\u0924 \u091a\u0932\u093e\u090f\u0901 (\u092f\u0926\u093f \u0906\u0935\u0936\u094d\u092f\u0915 \u0939\u094b)<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u0938\u094b\u0928\u0947 \u0915\u0947 \u0938\u092e\u092f: \u0928\u0940\u0902\u0926 \u0915\u0947 \u0932\u093f\u090f \u0905\u0928\u0941\u0915\u0942\u0932<\/h3>\n\n\n\n<p><strong>\u0905\u0902\u0924\u093f\u092e \u0915\u0926\u092e:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u090f\u0915 \u0939\u0940 \u0938\u092e\u092f \u092a\u0930 \u0938\u094b\u0928\u0947 \u091c\u093e\u090f\u0901 (\u0939\u092b\u094d\u0924\u0947 \u0915\u0947 \u0905\u0902\u0924 \u092e\u0947\u0902 \u092d\u0940)<\/li>\n\n\n\n<li>\u0938\u094b\u0928\u0947 \u0915\u0940 \u092e\u0941\u0926\u094d\u0930\u093e \u092e\u0947\u0902 \u0906\u0930\u093e\u092e\u0926\u093e\u092f\u0915 \u0939\u094b\u0902<\/li>\n\n\n\n<li>\u0917\u0939\u0930\u0940 \u0938\u093e\u0901\u0938\u0947\u0902 \u0932\u0947\u0902 \u0914\u0930 \u0906\u0930\u093e\u092e \u0915\u0930\u0947\u0902<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\">\u0935\u093f\u0936\u093f\u0937\u094d\u091f \u091c\u0940\u0935\u0928\u0936\u0948\u0932\u0940 \u0915\u0947 \u0932\u093f\u090f \u0930\u093e\u0924 \u0915\u0940 \u0930\u0942\u091f\u0940\u0928<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">\u0915\u093e\u092e\u0915\u093e\u091c\u0940 \u092a\u0947\u0936\u0947\u0935\u0930\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f:<\/h3>\n\n\n\n<p><strong>\u091a\u0941\u0928\u094c\u0924\u0940:<\/strong>&nbsp;\u0911\u092b\u093f\u0938 \u0915\u0947 \u0924\u0928\u093e\u0935 \u0915\u094b \u0918\u0930 \u0932\u093e\u0928\u093e<\/p>\n\n\n\n<p><strong>\u0938\u092e\u093e\u0927\u093e\u0928:<\/strong><\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li><strong>\u0915\u092e\u094d\u092f\u0942\u091f\u093f\u0902\u0917 \u0930\u093f\u092b\u094d\u0932\u0947\u0915\u094d\u0936\u0928:<\/strong>\u00a0\u0911\u092b\u093f\u0938 \u0938\u0947 \u0918\u0930 \u0906\u0924\u0947 \u0938\u092e\u092f \u0926\u093f\u092e\u093e\u0917 \u0915\u094b \u0938\u094d\u0935\u093f\u091a \u0911\u092b \u0915\u0930\u0947\u0902<\/li>\n\n\n\n<li><strong>\u0935\u0930\u094d\u0915 \u0915\u092a\u0921\u093c\u0947 \u092c\u0926\u0932\u0928\u093e:<\/strong>\u00a0\u092e\u093e\u0928\u0938\u093f\u0915 \u0930\u0942\u092a \u0938\u0947 \u0915\u093e\u0930\u094d\u092f \u0938\u0947 \u0935\u093f\u0936\u094d\u0930\u093e\u092e \u092e\u0947\u0902 \u0938\u0902\u0915\u094d\u0930\u092e\u0923<\/li>\n\n\n\n<li><strong>\u0905\u0917\u0932\u0947 \u0926\u093f\u0928 \u0915\u0940 \u0924\u0948\u092f\u093e\u0930\u0940:<\/strong>\u00a0\u092c\u0948\u0917, \u0915\u092a\u0921\u093c\u0947, \u0926\u0938\u094d\u0924\u093e\u0935\u0947\u091c \u0924\u0948\u092f\u093e\u0930 \u0915\u0930\u0947\u0902<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\">\u091b\u093e\u0924\u094d\u0930\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f:<\/h3>\n\n\n\n<p><strong>\u091a\u0941\u0928\u094c\u0924\u0940:<\/strong>&nbsp;\u0926\u0947\u0930 \u0930\u093e\u0924 \u0924\u0915 \u092a\u0922\u093c\u093e\u0908<\/p>\n\n\n\n<p><strong>\u0938\u092e\u093e\u0927\u093e\u0928:<\/strong><\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li><strong>\u0905\u0927\u094d\u092f\u092f\u0928 \u0938\u092e\u092f \u0938\u0940\u092e\u093e:<\/strong>\u00a0\u0930\u093e\u0924 10 \u092c\u091c\u0947 \u0915\u0947 \u092c\u093e\u0926 \u0915\u094b\u0908 \u0928\u092f\u093e \u0905\u0927\u094d\u092f\u092f\u0928 \u0928\u0939\u0940\u0902<\/li>\n\n\n\n<li><strong>\u0930\u0940\u0935\u093f\u091c\u0928 \u0938\u0924\u094d\u0930:<\/strong>\u00a0\u0915\u0947\u0935\u0932 \u092a\u0939\u0932\u0947 \u0938\u0947 \u092a\u0922\u093c\u0947 \u0939\u0941\u090f \u0915\u0940 \u0938\u092e\u0940\u0915\u094d\u0937\u093e<\/li>\n\n\n\n<li><strong>\u092e\u093e\u0928\u0938\u093f\u0915 \u0938\u0902\u0917\u0920\u0928:<\/strong>\u00a0\u0905\u0917\u0932\u0947 \u0926\u093f\u0928 \u0915\u0947 \u0936\u0947\u0921\u094d\u092f\u0942\u0932 \u0915\u0940 \u092f\u094b\u091c\u0928\u093e<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\">\u092e\u093e\u0924\u093e-\u092a\u093f\u0924\u093e \u0915\u0947 \u0932\u093f\u090f:<\/h3>\n\n\n\n<p><strong>\u091a\u0941\u0928\u094c\u0924\u0940:<\/strong>&nbsp;\u092c\u091a\u094d\u091a\u094b\u0902 \u0915\u0940 \u0926\u0947\u0916\u092d\u093e\u0932 \u0915\u0947 \u092c\u093e\u0926 \u0938\u092e\u092f \u0915\u0940 \u0915\u092e\u0940<\/p>\n\n\n\n<p><strong>\u0938\u092e\u093e\u0927\u093e\u0928:<\/strong><\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li><strong>\u092c\u091a\u094d\u091a\u094b\u0902 \u0915\u0940 \u0926\u093f\u0928\u091a\u0930\u094d\u092f\u093e:<\/strong>\u00a0\u0909\u0928\u0915\u0940 \u0928\u0940\u0902\u0926 \u0915\u0940 \u0926\u093f\u0928\u091a\u0930\u094d\u092f\u093e \u092d\u0940 \u0938\u094d\u0925\u093e\u092a\u093f\u0924 \u0915\u0930\u0947\u0902<\/li>\n\n\n\n<li><strong>\u091f\u0948\u0917 \u091f\u0940\u092e:<\/strong>\u00a0\u092a\u093e\u0930\u094d\u091f\u0928\u0930 \u0915\u0947 \u0938\u093e\u0925 \u091c\u093f\u092e\u094d\u092e\u0947\u0926\u093e\u0930\u093f\u092f\u093e\u0901 \u092c\u093e\u0901\u091f\u0947\u0902<\/li>\n\n\n\n<li><strong>\u091b\u094b\u091f\u0940 \u0926\u093f\u0928\u091a\u0930\u094d\u092f\u093e:<\/strong>\u00a020 \u092e\u093f\u0928\u091f \u0915\u0940 \u0938\u0902\u0915\u094d\u0937\u093f\u092a\u094d\u0924 \u0932\u0947\u0915\u093f\u0928 \u092a\u094d\u0930\u092d\u093e\u0935\u0940 \u0926\u093f\u0928\u091a\u0930\u094d\u092f\u093e<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\">\u0909\u0926\u094d\u092f\u092e\u093f\u092f\u094b\u0902\/\u092b\u094d\u0930\u0940\u0932\u093e\u0902\u0938\u0930\u094d\u0938 \u0915\u0947 \u0932\u093f\u090f:<\/h3>\n\n\n\n<p><strong>\u091a\u0941\u0928\u094c\u0924\u0940:<\/strong>&nbsp;\u0915\u093e\u0930\u094d\u092f \u0914\u0930 \u091c\u0940\u0935\u0928 \u0915\u093e \u0938\u0902\u0924\u0941\u0932\u0928<\/p>\n\n\n\n<p><strong>\u0938\u092e\u093e\u0927\u093e\u0928:<\/strong><\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li><strong>\u0915\u093e\u0930\u094d\u092f \u0938\u092e\u092f \u0938\u0940\u092e\u093e:<\/strong>\u00a0\u090f\u0915 \u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0938\u092e\u092f \u092a\u0930 \u0915\u093e\u092e \u092c\u0902\u0926 \u0915\u0930\u0947\u0902<\/li>\n\n\n\n<li><strong>\u092e\u093e\u0928\u0938\u093f\u0915 \u0921\u093f\u092c\u094d\u0930\u0940\u092b\u093f\u0902\u0917:<\/strong>\u00a0\u0926\u093f\u0928 \u0915\u0947 \u0935\u094d\u092f\u093e\u0935\u0938\u093e\u092f\u093f\u0915 \u0928\u093f\u0930\u094d\u0923\u092f\u094b\u0902 \u0915\u094b \u0938\u0902\u0938\u093e\u0927\u093f\u0924 \u0915\u0930\u0947\u0902<\/li>\n\n\n\n<li><strong>\u0930\u0923\u0928\u0940\u0924\u093f\u0915 \u092f\u094b\u091c\u0928\u093e:<\/strong>\u00a0\u0935\u094d\u092f\u0935\u0938\u093e\u092f \u0935\u093f\u0915\u093e\u0938 \u0915\u0947 \u0932\u093f\u090f \u0938\u094b\u091a\u0928\u0947 \u0915\u093e \u0938\u092e\u092f<\/li>\n<\/ol>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\">\u0930\u093e\u0924 \u0915\u0940 \u0930\u0942\u091f\u0940\u0928 \u0936\u0941\u0930\u0942 \u0915\u0930\u0928\u0947 \u0915\u0947 7 \u091a\u0930\u0923<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">\u091a\u0930\u0923 1: \u0935\u0930\u094d\u0924\u092e\u093e\u0928 \u0938\u094d\u0925\u093f\u0924\u093f \u0915\u093e \u0906\u0915\u0932\u0928<\/h3>\n\n\n\n<p><strong>\u0915\u093e\u0930\u094d\u092f:<\/strong>&nbsp;1 \u0938\u092a\u094d\u0924\u093e\u0939 \u0924\u0915 \u0905\u092a\u0928\u0940 \u0935\u0930\u094d\u0924\u092e\u093e\u0928 \u0930\u093e\u0924 \u0915\u0940 \u0917\u0924\u093f\u0935\u093f\u0927\u093f\u092f\u093e\u0901 \u091f\u094d\u0930\u0948\u0915 \u0915\u0930\u0947\u0902<\/p>\n\n\n\n<p><strong>\u092a\u094d\u0930\u0936\u094d\u0928:<\/strong><\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li>\u0906\u092a \u0938\u094b\u0928\u0947 \u0938\u0947 \u092a\u0939\u0932\u0947 \u0915\u094d\u092f\u093e \u0915\u0930\u0924\u0947 \u0939\u0948\u0902?<\/li>\n\n\n\n<li>\u0906\u092a \u0915\u092c \u0938\u094b\u0924\u0947 \u0939\u0948\u0902?<\/li>\n\n\n\n<li>\u0938\u0941\u092c\u0939 \u0915\u0948\u0938\u093e \u092e\u0939\u0938\u0942\u0938 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902?<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\">\u091a\u0930\u0923 2: \u0932\u0915\u094d\u0937\u094d\u092f \u0928\u093f\u0930\u094d\u0927\u093e\u0930\u0923<\/h3>\n\n\n\n<p><strong>\u092a\u094d\u0930\u0936\u094d\u0928:<\/strong>&nbsp;\u0906\u092a \u0905\u092a\u0928\u0940 \u0930\u093e\u0924 \u0915\u0940 \u0926\u093f\u0928\u091a\u0930\u094d\u092f\u093e \u0938\u0947 \u0915\u094d\u092f\u093e \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0915\u0930\u0928\u093e \u091a\u093e\u0939\u0924\u0947 \u0939\u0948\u0902?<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u092c\u0947\u0939\u0924\u0930 \u0928\u0940\u0902\u0926?<\/li>\n\n\n\n<li>\u0915\u092e \u0924\u0928\u093e\u0935?<\/li>\n\n\n\n<li>\u0905\u0927\u093f\u0915 \u0909\u0924\u094d\u092a\u093e\u0926\u0915 \u0938\u0941\u092c\u0939?<\/li>\n\n\n\n<li>\u092c\u0947\u0939\u0924\u0930 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f?<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u091a\u0930\u0923 3: 1 \u0906\u0926\u0924 \u0938\u0947 \u0936\u0941\u0930\u0941\u0906\u0924<\/h3>\n\n\n\n<p><strong>\u0938\u093f\u0926\u094d\u0927\u093e\u0902\u0924:<\/strong>&nbsp;\u090f\u0915 \u092c\u093e\u0930 \u092e\u0947\u0902 \u090f\u0915 \u0906\u0926\u0924 \u092c\u0928\u093e\u090f\u0902<\/p>\n\n\n\n<p><strong>\u0938\u0941\u091d\u093e\u0935:<\/strong>&nbsp;\u0938\u092c\u0938\u0947 \u0906\u0938\u093e\u0928 \u0906\u0926\u0924 \u0938\u0947 \u0936\u0941\u0930\u0941\u0906\u0924 \u0915\u0930\u0947\u0902 \u091c\u0948\u0938\u0947:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0938\u094b\u0928\u0947 \u0915\u093e \u0938\u092e\u092f \u0928\u093f\u0930\u094d\u0927\u093e\u0930\u093f\u0924 \u0915\u0930\u0928\u093e<\/li>\n\n\n\n<li>\u092b\u094b\u0928 \u0915\u094b \u092c\u0947\u0921\u0930\u0942\u092e \u0938\u0947 \u092c\u093e\u0939\u0930 \u0930\u0916\u0928\u093e<\/li>\n\n\n\n<li>5 \u092e\u093f\u0928\u091f \u0915\u0940 \u0915\u0943\u0924\u091c\u094d\u091e\u0924\u093e \u092a\u0924\u094d\u0930\u093f\u0915\u093e<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u091a\u0930\u0923 4: \u091f\u094d\u0930\u093f\u0917\u0930\u094d\u0938 \u0938\u094d\u0925\u093e\u092a\u093f\u0924 \u0915\u0930\u0947\u0902<\/h3>\n\n\n\n<p><strong>\u092e\u0928\u094b\u0935\u093f\u091c\u094d\u091e\u093e\u0928:<\/strong>&nbsp;\u0906\u0926\u0924\u0947\u0902 \u091f\u094d\u0930\u093f\u0917\u0930\u094d\u0938 \u0938\u0947 \u091c\u0941\u0921\u093c\u0924\u0940 \u0939\u0948\u0902<\/p>\n\n\n\n<p><strong>\u0909\u0926\u093e\u0939\u0930\u0923:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u091f\u094d\u0930\u093f\u0917\u0930: \u0926\u093e\u0901\u0924 \u092c\u094d\u0930\u0936 \u0915\u0930\u0928\u093e \u2192 \u0906\u0926\u0924: 5 \u092e\u093f\u0928\u091f \u092a\u0922\u093c\u0928\u093e<\/li>\n\n\n\n<li>\u091f\u094d\u0930\u093f\u0917\u0930: \u0930\u093e\u0924 \u0915\u093e \u0916\u093e\u0928\u093e \u0916\u0924\u094d\u092e \u2192 \u0906\u0926\u0924: \u0905\u0917\u0932\u0947 \u0926\u093f\u0928 \u0915\u0940 \u092f\u094b\u091c\u0928\u093e<\/li>\n\n\n\n<li>\u091f\u094d\u0930\u093f\u0917\u0930: 9:30 \u092c\u091c\u0947 \u2192 \u0906\u0926\u0924: \u092b\u094b\u0928 \u092c\u0902\u0926 \u0915\u0930\u0928\u093e<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u091a\u0930\u0923 5: \u0935\u093e\u0924\u093e\u0935\u0930\u0923 \u0924\u0948\u092f\u093e\u0930 \u0915\u0930\u0947\u0902<\/h3>\n\n\n\n<p><strong>\u0938\u093f\u0926\u094d\u0927\u093e\u0902\u0924:<\/strong>&nbsp;\u0906\u0938\u093e\u0928 \u092c\u0928\u093e\u090f\u0902, \u0915\u0920\u093f\u0928 \u0928\u0939\u0940\u0902<\/p>\n\n\n\n<p><strong>\u0924\u0948\u092f\u093e\u0930\u0940:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u092c\u0947\u0921\u0938\u093e\u0907\u0921 \u091f\u0947\u092c\u0932 \u092a\u0930 \u0915\u093f\u0924\u093e\u092c \u0930\u0916\u0947\u0902<\/li>\n\n\n\n<li>\u091a\u093e\u0930\u094d\u091c\u093f\u0902\u0917 \u0938\u094d\u091f\u0947\u0936\u0928 \u092c\u0947\u0921\u0930\u0942\u092e \u0938\u0947 \u092c\u093e\u0939\u0930 \u092c\u0928\u093e\u090f\u0901<\/li>\n\n\n\n<li>\u0906\u0930\u093e\u092e\u0926\u093e\u092f\u0915 \u0915\u092a\u0921\u093c\u0947 \u0924\u0948\u092f\u093e\u0930 \u0930\u0916\u0947\u0902<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u091a\u0930\u0923 6: 21 \u0926\u093f\u0928 \u0915\u093e \u092a\u094d\u0930\u092f\u094b\u0917<\/h3>\n\n\n\n<p><strong>\u0935\u093f\u091c\u094d\u091e\u093e\u0928:<\/strong>&nbsp;\u0928\u0908 \u0906\u0926\u0924 \u092c\u0928\u093e\u0928\u0947 \u092e\u0947\u0902 21 \u0926\u093f\u0928 \u0932\u0917\u0924\u0947 \u0939\u0948\u0902<\/p>\n\n\n\n<p><strong>\u092f\u094b\u091c\u0928\u093e:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>21 \u0926\u093f\u0928 \u0932\u0917\u093e\u0924\u093e\u0930 \u0926\u093f\u0928\u091a\u0930\u094d\u092f\u093e \u0915\u093e \u092a\u093e\u0932\u0928 \u0915\u0930\u0947\u0902<\/li>\n\n\n\n<li>\u092a\u094d\u0930\u0917\u0924\u093f \u091f\u094d\u0930\u0948\u0915 \u0915\u0930\u0947\u0902<\/li>\n\n\n\n<li>\u091b\u0942\u091f\u0928\u0947 \u092a\u0930 \u0916\u0941\u0926 \u0915\u094b \u0926\u094b\u0937 \u0928 \u0926\u0947\u0902, \u092c\u0938 \u092b\u093f\u0930 \u0938\u0947 \u0936\u0941\u0930\u0942 \u0915\u0930\u0947\u0902<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u091a\u0930\u0923 7: \u0938\u092e\u093e\u092f\u094b\u091c\u0928 \u0914\u0930 \u0938\u0941\u0927\u093e\u0930<\/h3>\n\n\n\n<p><strong>\u0926\u0943\u0937\u094d\u091f\u093f\u0915\u094b\u0923:<\/strong>&nbsp;\u0926\u093f\u0928\u091a\u0930\u094d\u092f\u093e \u090f\u0915 \u091c\u0940\u0935\u093f\u0924 \u092a\u094d\u0930\u0923\u093e\u0932\u0940 \u0939\u0948<\/p>\n\n\n\n<p><strong>\u0938\u092e\u0940\u0915\u094d\u0937\u093e:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0938\u093e\u092a\u094d\u0924\u093e\u0939\u093f\u0915: \u0915\u094d\u092f\u093e \u0915\u093e\u092e \u0915\u0930 \u0930\u0939\u093e \u0939\u0948? \u0915\u094d\u092f\u093e \u0928\u0939\u0940\u0902?<\/li>\n\n\n\n<li>\u092e\u093e\u0938\u093f\u0915: \u092c\u0921\u093c\u0947 \u0938\u092e\u093e\u092f\u094b\u091c\u0928 (\u092f\u0926\u093f \u0906\u0935\u0936\u094d\u092f\u0915 \u0939\u094b)<\/li>\n\n\n\n<li>\u092e\u094c\u0938\u092e\u0940: \u091c\u0940\u0935\u0928\u0936\u0948\u0932\u0940 \u092a\u0930\u093f\u0935\u0930\u094d\u0924\u0928 \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930 \u0938\u092e\u093e\u092f\u094b\u091c\u0928<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\">\u0938\u093e\u092e\u093e\u0928\u094d\u092f \u091a\u0941\u0928\u094c\u0924\u093f\u092f\u093e\u0901 \u0914\u0930 \u0938\u092e\u093e\u0927\u093e\u0928<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">\u091a\u0941\u0928\u094c\u0924\u0940 1: &#8220;\u092e\u0947\u0930\u0947 \u092a\u093e\u0938 \u0938\u092e\u092f \u0928\u0939\u0940\u0902 \u0939\u0948&#8221;<\/h3>\n\n\n\n<p><strong>\u0938\u092e\u093e\u0927\u093e\u0928:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u091b\u094b\u091f\u0940 \u0936\u0941\u0930\u0941\u0906\u0924:<\/strong>\u00a010 \u092e\u093f\u0928\u091f \u0915\u0940 \u0926\u093f\u0928\u091a\u0930\u094d\u092f\u093e \u0938\u0947 \u0936\u0941\u0930\u0942 \u0915\u0930\u0947\u0902<\/li>\n\n\n\n<li><strong>\u092a\u094d\u0930\u093e\u0925\u092e\u093f\u0915\u0924\u093e:<\/strong>\u00a0\u091f\u0940\u0935\u0940\/\u0938\u094b\u0936\u0932 \u092e\u0940\u0921\u093f\u092f\u093e \u0915\u093e 30 \u092e\u093f\u0928\u091f \u0915\u092e \u0915\u0930\u0947\u0902<\/li>\n\n\n\n<li><strong>\u090f\u0915\u0940\u0915\u0930\u0923:<\/strong>\u00a0\u092e\u094c\u091c\u0942\u0926\u093e \u0917\u0924\u093f\u0935\u093f\u0927\u093f\u092f\u094b\u0902 \u092e\u0947\u0902 \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0947\u0902 (\u091c\u0948\u0938\u0947 \u0936\u0949\u0935\u0930 \u092e\u0947\u0902 \u0927\u094d\u092f\u093e\u0928)<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u091a\u0941\u0928\u094c\u0924\u0940 2: &#8220;\u092e\u0941\u091d\u0947 \u0926\u0947\u0930 \u0924\u0915 \u0915\u093e\u092e \u0915\u0930\u0928\u093e \u092a\u0921\u093c\u0924\u093e \u0939\u0948&#8221;<\/h3>\n\n\n\n<p><strong>\u0938\u092e\u093e\u0927\u093e\u0928:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0938\u0902\u0915\u094d\u0930\u092e\u0923 \u0905\u0928\u0941\u0937\u094d\u0920\u093e\u0928:<\/strong>\u00a0\u0915\u093e\u092e \u0915\u0947 \u092c\u093e\u0926 15 \u092e\u093f\u0928\u091f \u0915\u093e &#8220;\u0921\u093f\u0915\u0902\u092a\u094d\u0930\u0947\u0938&#8221; \u0938\u092e\u092f<\/li>\n\n\n\n<li><strong>\u0938\u0940\u092e\u093e\u090f\u0901:<\/strong>\u00a0\u090f\u0915 \u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0938\u092e\u092f \u0915\u0947 \u092c\u093e\u0926 \u0915\u093e\u092e \u0928 \u0915\u0930\u0928\u0947 \u0915\u093e \u0928\u093f\u092f\u092e \u092c\u0928\u093e\u090f\u0901<\/li>\n\n\n\n<li><strong>\u0938\u092a\u094d\u0924\u093e\u0939\u093e\u0902\u0924 \u092a\u0941\u0928\u0930\u094d\u0938\u094d\u0925\u093e\u092a\u0928\u093e:<\/strong>\u00a0\u0938\u092a\u094d\u0924\u093e\u0939\u093e\u0902\u0924 \u092e\u0947\u0902 \u092c\u0947\u0939\u0924\u0930 \u0926\u093f\u0928\u091a\u0930\u094d\u092f\u093e \u0915\u093e \u0905\u092d\u094d\u092f\u093e\u0938 \u0915\u0930\u0947\u0902<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u091a\u0941\u0928\u094c\u0924\u0940 3: &#8220;\u092e\u0947\u0930\u093e \u0926\u093f\u092e\u093e\u0917 \u0936\u093e\u0902\u0924 \u0928\u0939\u0940\u0902 \u0939\u094b\u0924\u093e&#8221;<\/h3>\n\n\n\n<p><strong>\u0938\u092e\u093e\u0927\u093e\u0928:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u092c\u094d\u0930\u0947\u0928 \u0921\u0902\u092a:<\/strong>\u00a0\u0938\u092d\u0940 \u0935\u093f\u091a\u093e\u0930 \u0915\u093e\u0917\u091c \u092a\u0930 \u0932\u093f\u0916 \u0926\u0947\u0902<\/li>\n\n\n\n<li><strong>\u092a\u094d\u0930\u094b\u0917\u094d\u0930\u0947\u0938\u093f\u0935 \u092e\u0938\u0932 \u0930\u093f\u0932\u0948\u0915\u094d\u0938\u0947\u0936\u0928:<\/strong>\u00a0\u0936\u0930\u0940\u0930 \u0915\u0947 \u092a\u094d\u0930\u0924\u094d\u092f\u0947\u0915 \u092d\u093e\u0917 \u0915\u094b \u0906\u0930\u093e\u092e \u0926\u0947\u0902<\/li>\n\n\n\n<li><strong>4-7-8 \u0936\u094d\u0935\u093e\u0938 \u0924\u0915\u0928\u0940\u0915:<\/strong>\u00a04 \u0938\u0947\u0915\u0902\u0921 \u0938\u093e\u0901\u0938 \u0932\u0947\u0902, 7 \u0938\u0947\u0915\u0902\u0921 \u0930\u094b\u0915\u0947 \u0930\u0916\u0947\u0902, 8 \u0938\u0947\u0915\u0902\u0921 \u092e\u0947\u0902 \u091b\u094b\u0921\u093c\u0947\u0902<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u091a\u0941\u0928\u094c\u0924\u0940 4: &#8220;\u092a\u0930\u093f\u0935\u093e\u0930\/\u0915\u092e\u0930\u093e \u0938\u093e\u091d\u093e \u0915\u0930\u0928\u093e&#8221;<\/h3>\n\n\n\n<p><strong>\u0938\u092e\u093e\u0927\u093e\u0928:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0938\u0902\u091a\u093e\u0930:<\/strong>\u00a0\u092a\u0930\u093f\u0935\u093e\u0930 \u0915\u0947 \u0938\u093e\u0925 \u0905\u092a\u0928\u0940 \u0926\u093f\u0928\u091a\u0930\u094d\u092f\u093e \u0938\u093e\u091d\u093e \u0915\u0930\u0947\u0902<\/li>\n\n\n\n<li><strong>\u0938\u092e\u091d\u094c\u0924\u093e:<\/strong>\u00a0\u0936\u093e\u0902\u0924 \u0917\u0924\u093f\u0935\u093f\u0927\u093f\u092f\u094b\u0902 \u092a\u0930 \u0938\u0939\u092e\u0924\u093f<\/li>\n\n\n\n<li><strong>\u0935\u094d\u092f\u0915\u094d\u0924\u093f\u0917\u0924 \u0938\u094d\u0925\u093e\u0928:<\/strong>\u00a0\u0939\u0947\u0921\u092b\u094b\u0928, \u0906\u0901\u0916\u094b\u0902 \u092a\u0930 \u092a\u091f\u094d\u091f\u0940, \u0935\u094d\u092f\u0915\u094d\u0924\u093f\u0917\u0924 \u0915\u094b\u0928\u093e<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u091a\u0941\u0928\u094c\u0924\u0940 5: &#8220;\u0905\u0938\u0902\u0917\u0924 \u0936\u0947\u0921\u094d\u092f\u0942\u0932&#8221;<\/h3>\n\n\n\n<p><strong>\u0938\u092e\u093e\u0927\u093e\u0928:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0932\u091a\u0940\u0932\u0940 \u0926\u093f\u0928\u091a\u0930\u094d\u092f\u093e:<\/strong>\u00a0\u0938\u092e\u092f \u0915\u0947 \u092c\u091c\u093e\u092f \u0915\u094d\u0930\u092e \u092a\u0930 \u0927\u094d\u092f\u093e\u0928 \u0926\u0947\u0902<\/li>\n\n\n\n<li><strong>\u092e\u0942\u0932 \u0938\u093f\u0926\u094d\u0927\u093e\u0902\u0924:<\/strong>\u00a03 \u092e\u0941\u0916\u094d\u092f \u0924\u0924\u094d\u0935 (\u0935\u093f\u0936\u094d\u0930\u093e\u092e, \u092a\u094d\u0930\u0924\u093f\u092c\u093f\u0902\u092c, \u0924\u0948\u092f\u093e\u0930\u0940)<\/li>\n\n\n\n<li><strong>\u091b\u094b\u091f\u0940 \u0926\u093f\u0928\u091a\u0930\u094d\u092f\u093e:<\/strong>\u00a0\u092f\u093e\u0924\u094d\u0930\u093e \u092f\u093e \u0935\u094d\u092f\u0938\u094d\u0924 \u0926\u093f\u0928\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f 5-\u092e\u093f\u0928\u091f \u0938\u0902\u0938\u094d\u0915\u0930\u0923<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\">\u0930\u093e\u0924 \u0915\u0940 \u0930\u0942\u091f\u0940\u0928 \u0915\u0947 \u0932\u093f\u090f \u0909\u092a\u0915\u0930\u0923 \u0914\u0930 \u0938\u0902\u0938\u093e\u0927\u0928<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">\u0921\u093f\u091c\u093f\u091f\u0932 \u0909\u092a\u0915\u0930\u0923:<\/h3>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li><strong>\u0938\u094d\u0932\u0940\u092a \u091f\u094d\u0930\u0948\u0915\u093f\u0902\u0917:<\/strong>\u00a0Sleep Cycle, Pillow<\/li>\n\n\n\n<li><strong>\u092e\u0947\u0921\u093f\u091f\u0947\u0936\u0928:<\/strong>\u00a0Calm, Headspace, Insight Timer<\/li>\n\n\n\n<li><strong>\u091c\u0930\u094d\u0928\u0932\u093f\u0902\u0917:<\/strong>\u00a0Day One, Journey, Penzu<\/li>\n\n\n\n<li><strong>\u092c\u094d\u0932\u0942 \u0932\u093e\u0907\u091f \u092c\u094d\u0932\u0949\u0915\u093f\u0902\u0917:<\/strong>\u00a0f.lux (\u0915\u0902\u092a\u094d\u092f\u0942\u091f\u0930), Night Shift (iOS)<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\">\u092d\u094c\u0924\u093f\u0915 \u0909\u092a\u0915\u0930\u0923:<\/h3>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li><strong>\u0905\u0902\u0927\u0947\u0930\u0947 \u0915\u0947 \u0932\u093f\u090f:<\/strong>\u00a0\u0938\u094d\u0932\u0940\u092a \u092e\u093e\u0938\u094d\u0915, \u092c\u094d\u0932\u0948\u0915\u0906\u0909\u091f \u092a\u0930\u094d\u0926\u0947<\/li>\n\n\n\n<li><strong>\u0927\u094d\u0935\u0928\u093f \u0915\u0947 \u0932\u093f\u090f:<\/strong>\u00a0\u0935\u094d\u0939\u093e\u0907\u091f \u0928\u0949\u0907\u091c\u093c \u092e\u0936\u0940\u0928, \u0928\u0949\u0907\u091c\u093c-\u0915\u0948\u0902\u0938\u0932\u093f\u0902\u0917 \u0939\u0947\u0921\u092b\u094b\u0928<\/li>\n\n\n\n<li><strong>\u0906\u0930\u093e\u092e \u0915\u0947 \u0932\u093f\u090f:<\/strong>\u00a0\u0906\u0930\u093e\u092e\u0926\u093e\u092f\u0915 \u0924\u0915\u093f\u090f, \u092d\u093e\u0930\u093f\u0924 \u0915\u0902\u092c\u0932<\/li>\n\n\n\n<li><strong>\u092a\u0922\u093c\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f:<\/strong>\u00a0\u0908-\u0907\u0902\u0915 \u0930\u0940\u0921\u0930 (\u092c\u094d\u0932\u0942 \u0932\u093e\u0907\u091f \u0928\u0939\u0940\u0902)<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\">\u0915\u093f\u0924\u093e\u092c\u0947\u0902 \u0914\u0930 \u0938\u0902\u0938\u093e\u0927\u0928:<\/h3>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li><strong>\u0928\u0940\u0902\u0926 \u0935\u093f\u091c\u094d\u091e\u093e\u0928:<\/strong>\u00a0&#8220;Why We Sleep&#8221; by Matthew Walker<\/li>\n\n\n\n<li><strong>\u0906\u0926\u0924 \u0928\u093f\u0930\u094d\u092e\u093e\u0923:<\/strong>\u00a0&#8220;Atomic Habits&#8221; by James Clear<\/li>\n\n\n\n<li><strong>\u0930\u093e\u0924 \u0915\u0940 \u0926\u093f\u0928\u091a\u0930\u094d\u092f\u093e:<\/strong>\u00a0&#8220;The 5 AM Club&#8221; by Robin Sharma (\u0930\u093e\u0924 \u0915\u0940 \u0924\u0948\u092f\u093e\u0930\u0940 \u092a\u0930 \u0927\u094d\u092f\u093e\u0928)<\/li>\n\n\n\n<li><strong>\u092e\u093e\u0907\u0902\u0921\u092b\u0941\u0932\u0928\u0947\u0938:<\/strong>\u00a0&#8220;The Miracle Morning&#8221; by Hal Elrod (\u0930\u093e\u0924 \u0915\u0947 \u0938\u0902\u0938\u094d\u0915\u0930\u0923 \u0915\u0947 \u0932\u093f\u090f)<\/li>\n<\/ol>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\">21-\u0926\u093f\u0928 \u0930\u093e\u0924 \u0915\u0940 \u0930\u0942\u091f\u0940\u0928 \u091a\u0941\u0928\u094c\u0924\u0940<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">\u0938\u092a\u094d\u0924\u093e\u0939 1: \u0928\u0940\u0902\u0935 (\u0926\u093f\u0928 1-7)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0932\u0915\u094d\u0937\u094d\u092f:<\/strong>\u00a0\u0928\u093f\u092f\u092e\u093f\u0924 \u0938\u094b\u0928\u0947 \u0915\u093e \u0938\u092e\u092f \u0938\u094d\u0925\u093e\u092a\u093f\u0924 \u0915\u0930\u0928\u093e<\/li>\n\n\n\n<li><strong>\u0915\u094d\u0930\u093f\u092f\u093e:<\/strong>\u00a0\u0939\u0930 \u0930\u093e\u0924 \u090f\u0915 \u0939\u0940 \u0938\u092e\u092f \u092a\u0930 \u0938\u094b\u0928\u0947 \u091c\u093e\u090f\u0901 (30 \u092e\u093f\u0928\u091f \u0915\u0947 \u0905\u0902\u0926\u0930)<\/li>\n\n\n\n<li><strong>\u091f\u094d\u0930\u0948\u0915:<\/strong>\u00a0\u0928\u0940\u0902\u0926 \u0915\u0940 \u0917\u0941\u0923\u0935\u0924\u094d\u0924\u093e \u0914\u0930 \u0938\u0941\u092c\u0939 \u0915\u0940 \u090a\u0930\u094d\u091c\u093e<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u0938\u092a\u094d\u0924\u093e\u0939 2: \u0921\u093f\u091c\u093f\u091f\u0932 \u0921\u093f\u091f\u0949\u0915\u094d\u0938 (\u0926\u093f\u0928 8-14)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0932\u0915\u094d\u0937\u094d\u092f:<\/strong>\u00a0\u0938\u094b\u0928\u0947 \u0938\u0947 1 \u0918\u0902\u091f\u093e \u092a\u0939\u0932\u0947 \u0938\u094d\u0915\u094d\u0930\u0940\u0928 \u092c\u0902\u0926 \u0915\u0930\u0928\u093e<\/li>\n\n\n\n<li><strong>\u0915\u094d\u0930\u093f\u092f\u093e:<\/strong>\u00a0\u092b\u094b\u0928 \u091a\u093e\u0930\u094d\u091c\u0930 \u092c\u0947\u0921\u0930\u0942\u092e \u0938\u0947 \u092c\u093e\u0939\u0930 \u0930\u0916\u0947\u0902<\/li>\n\n\n\n<li><strong>\u0935\u093f\u0915\u0932\u094d\u092a:<\/strong>\u00a0\u0915\u093f\u0924\u093e\u092c \u092a\u0922\u093c\u0947\u0902 \u092f\u093e \u0927\u094d\u092f\u093e\u0928 \u0915\u0930\u0947\u0902<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u0938\u092a\u094d\u0924\u093e\u0939 3: \u092a\u0942\u0930\u094d\u0923 \u0926\u093f\u0928\u091a\u0930\u094d\u092f\u093e (\u0926\u093f\u0928 15-21)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0932\u0915\u094d\u0937\u094d\u092f:<\/strong>\u00a03-\u091a\u0930\u0923 \u0926\u093f\u0928\u091a\u0930\u094d\u092f\u093e \u0938\u094d\u0925\u093e\u092a\u093f\u0924 \u0915\u0930\u0928\u093e<\/li>\n\n\n\n<li><strong>\u0915\u094d\u0930\u093f\u092f\u093e:<\/strong>\u00a0\u0935\u093f\u0936\u094d\u0930\u093e\u092e + \u092a\u094d\u0930\u0924\u093f\u092c\u093f\u0902\u092c + \u0924\u0948\u092f\u093e\u0930\u0940<\/li>\n\n\n\n<li><strong>\u0938\u092e\u0947\u0915\u0928:<\/strong>\u00a0\u0926\u093f\u0928\u091a\u0930\u094d\u092f\u093e \u0915\u094b \u0938\u094d\u0935\u091a\u093e\u0932\u093f\u0924 \u092e\u0939\u0938\u0942\u0938 \u0939\u094b\u0928\u0947 \u0926\u0947\u0902<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\">\u0928\u093f\u0937\u094d\u0915\u0930\u094d\u0937: \u0930\u093e\u0924 \u0906\u092a\u0915\u0947 \u0926\u093f\u0928 \u0915\u093e \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u0915\u0930\u0924\u0940 \u0939\u0948<\/h2>\n\n\n\n<p>\u0930\u093e\u0924 \u0915\u0940 \u0930\u0942\u091f\u0940\u0928 \u0938\u093f\u0930\u094d\u092b \u0938\u094b\u0928\u0947 \u0915\u0940 \u0924\u0948\u092f\u093e\u0930\u0940 \u0928\u0939\u0940\u0902 \u0939\u0948; \u092f\u0939 \u0905\u0917\u0932\u0947 \u0926\u093f\u0928 \u0915\u0940 \u0928\u0940\u0902\u0935 \u0930\u0916\u0928\u093e \u0939\u0948\u0964 \u091c\u0948\u0938\u0947 \u0915\u093f\u0938\u0940 \u0907\u092e\u093e\u0930\u0924 \u0915\u0940 \u092e\u091c\u092c\u0942\u0924\u0940 \u0909\u0938\u0915\u0940 \u0928\u0940\u0902\u0935 \u092a\u0930 \u0928\u093f\u0930\u094d\u092d\u0930 \u0915\u0930\u0924\u0940 \u0939\u0948, \u0935\u0948\u0938\u0947 \u0939\u0940 \u0906\u092a\u0915\u0947 \u0926\u093f\u0928 \u0915\u0940 \u0938\u092b\u0932\u0924\u093e \u0906\u092a\u0915\u0940 \u0930\u093e\u0924 \u0915\u0940 \u0924\u0948\u092f\u093e\u0930\u0940 \u092a\u0930 \u0928\u093f\u0930\u094d\u092d\u0930 \u0915\u0930\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p><strong>\u092f\u093e\u0926 \u0930\u0916\u0947\u0902:<\/strong><\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li><strong>\u0917\u0941\u0923\u0935\u0924\u094d\u0924\u093e \u092e\u093e\u0924\u094d\u0930\u093e \u0938\u0947 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u0948:<\/strong>\u00a06 \u0918\u0902\u091f\u0947 \u0915\u0940 \u0917\u0939\u0930\u0940 \u0928\u0940\u0902\u0926 8 \u0918\u0902\u091f\u0947 \u0915\u0940 \u0916\u0930\u093e\u092c \u0928\u0940\u0902\u0926 \u0938\u0947 \u092c\u0947\u0939\u0924\u0930 \u0939\u0948<\/li>\n\n\n\n<li><strong>\u0938\u0902\u0917\u0924\u093f \u092a\u0942\u0930\u094d\u0923\u0924\u093e \u0938\u0947 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u0948:<\/strong>\u00a0\u0939\u0930 \u0930\u093e\u0924 80% \u0926\u093f\u0928\u091a\u0930\u094d\u092f\u093e \u0915\u093e \u092a\u093e\u0932\u0928 \u0915\u0930\u0928\u093e 100% \u0926\u093f\u0928\u091a\u0930\u094d\u092f\u093e \u0915\u094b \u0915\u092d\u0940-\u0915\u092d\u0940 \u0915\u0930\u0928\u0947 \u0938\u0947 \u092c\u0947\u0939\u0924\u0930 \u0939\u0948<\/li>\n\n\n\n<li><strong>\u0935\u094d\u092f\u0915\u094d\u0924\u093f\u0917\u0924\u0915\u0930\u0923 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u0948:<\/strong>\u00a0\u0926\u0942\u0938\u0930\u094b\u0902 \u0915\u0940 \u0926\u093f\u0928\u091a\u0930\u094d\u092f\u093e \u0928\u0915\u0932 \u0928 \u0915\u0930\u0947\u0902, \u0905\u092a\u0928\u0940 \u092c\u0928\u093e\u090f\u0901<\/li>\n<\/ol>\n\n\n\n<p><strong>\u0905\u0902\u0924\u093f\u092e \u0935\u093f\u091a\u093e\u0930:<\/strong><br>\u0906\u091c \u0930\u093e\u0924 \u0938\u0947 \u0936\u0941\u0930\u0941\u0906\u0924 \u0915\u0930\u0947\u0902\u0964 \u0938\u093f\u0930\u094d\u092b \u090f\u0915 \u092c\u0926\u0932\u093e\u0935 \u091a\u0941\u0928\u0947\u0902\u0964 \u091a\u093e\u0939\u0947 \u0935\u0939 \u0938\u094b\u0928\u0947 \u0915\u093e \u0938\u092e\u092f 15 \u092e\u093f\u0928\u091f \u092a\u0939\u0932\u0947 \u0915\u0930\u0928\u093e \u0939\u094b, \u092b\u094b\u0928 \u0915\u094b \u0926\u0942\u0938\u0930\u0947 \u0915\u092e\u0930\u0947 \u092e\u0947\u0902 \u0930\u0916\u0928\u093e \u0939\u094b, \u092f\u093e \u0938\u093f\u0930\u094d\u092b 5 \u092e\u093f\u0928\u091f \u0915\u093e \u0927\u094d\u092f\u093e\u0928 \u0915\u0930\u0928\u093e \u0939\u094b\u0964<\/p>\n\n\n\n<p><strong>&#8220;\u0906\u091c \u0915\u0940 \u0930\u093e\u0924 \u0915\u0932 \u0915\u0940 \u0938\u0941\u092c\u0939 \u092c\u0928\u093e\u0924\u0940 \u0939\u0948\u0964 \u0914\u0930 \u0915\u0932 \u0915\u0940 \u0938\u0941\u092c\u0939 \u0906\u092a\u0915\u093e \u092d\u0935\u093f\u0937\u094d\u092f \u092c\u0928\u093e\u0924\u0940 \u0939\u0948\u0964&#8221;<\/strong><\/p>\n\n\n\n<p>\u0906\u092a\u0915\u0940 \u092a\u0941\u0928\u0930\u094d\u091c\u0940\u0935\u093f\u0924 \u0915\u0930\u0928\u0947 \u0935\u093e\u0932\u0940, \u0924\u0948\u092f\u093e\u0930 \u0915\u0930\u0928\u0947 \u0935\u093e\u0932\u0940 \u0914\u0930 \u092a\u0930\u093f\u0935\u0930\u094d\u0924\u0928\u0915\u093e\u0930\u0940 \u0930\u093e\u0924\u094b\u0902 \u0915\u0940 \u0936\u0941\u092d\u0915\u093e\u092e\u0928\u093e\u090f\u0901!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u092a\u0930\u093f\u091a\u092f: \u0938\u0941\u092c\u0939 \u0915\u0940 \u0938\u092b\u0932\u0924\u093e \u0930\u093e\u0924 \u0938\u0947 \u0936\u0941\u0930\u0942 \u0939\u094b\u0924\u0940 \u0939\u0948 \u0915\u094d\u092f\u093e \u0906\u092a\u0928\u0947 \u0915\u092d\u0940 \u0928\u094b\u091f\u093f\u0938 \u0915\u093f\u092f\u093e \u0939\u0948 \u0915\u093f \u0938\u092c\u0938\u0947 \u0938\u092b\u0932 \u0932\u094b\u0917\u094b\u0902 \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u0939\u092e\u0947\u0936\u093e \u0909\u0928\u0915\u0940&nbsp;\u0938\u0941\u092c\u0939 \u0915\u0940 \u0926\u093f\u0928\u091a\u0930\u094d\u092f\u093e&nbsp;\u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 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