{"id":54642,"date":"2023-05-27T10:14:35","date_gmt":"2023-05-27T06:44:35","guid":{"rendered":"https:\/\/avalpardakht.com\/blog\/?p=54642"},"modified":"2026-02-14T14:38:09","modified_gmt":"2026-02-14T11:08:09","slug":"10-%d8%a7%d9%be%d9%84%db%8c%da%a9%db%8c%d8%b4%d9%86-%d8%b3%d9%84%d8%a7%d9%85%d8%aa%db%8c-%d8%b9%d8%a7%d9%84%db%8c-%d8%a8%d8%b1%d8%a7%db%8c-%d8%af%d8%a7%d9%86%d9%84%d9%88%d8%af-%d8%a8%d8%b1%d8%a7%db%8c","status":"publish","type":"post","link":"https:\/\/avalpardakht.com\/blog\/10-%d8%a7%d9%be%d9%84%db%8c%da%a9%db%8c%d8%b4%d9%86-%d8%b3%d9%84%d8%a7%d9%85%d8%aa%db%8c-%d8%b9%d8%a7%d9%84%db%8c-%d8%a8%d8%b1%d8%a7%db%8c-%d8%af%d8%a7%d9%86%d9%84%d9%88%d8%af-%d8%a8%d8%b1%d8%a7%db%8c\/","title":{"rendered":"10 \u0627\u067e\u0644\u06cc\u06a9\u06cc\u0634\u0646 \u0633\u0644\u0627\u0645\u062a\u06cc \u0639\u0627\u0644\u06cc \u0628\u0631\u0627\u06cc \u062f\u0627\u0646\u0644\u0648\u062f \u0628\u0631\u0627\u06cc iOS \u0648 \u0627\u0646\u062f\u0631\u0648\u06cc\u062f"},"content":{"rendered":"<p>\u062a\u0644\u0641\u0646 \u0647\u0648\u0634\u0645\u0646\u062f \u0634\u0645\u0627 \u0645\u06cc \u062a\u0648\u0627\u0646\u062f \u0628\u0647 \u0634\u0645\u0627 \u062f\u0631 \u0645\u062f\u06cc\u0631\u06cc\u062a \u0648 \u0628\u0647\u0628\u0648\u062f \u0628\u0633\u06cc\u0627\u0631\u06cc \u0627\u0632 \u062c\u0646\u0628\u0647 \u0647\u0627\u06cc \u0633\u0644\u0627\u0645\u062a\u06cc \u0634\u0645\u0627 \u06a9\u0645\u06a9 \u06a9\u0646\u062f \u0648 \u0627\u06cc\u0646\u0647\u0627 <strong>\u0628\u0647\u062a\u0631\u06cc\u0646 \u0627\u067e\u0644\u06cc\u06a9\u06cc\u0634\u0646 \u0633\u0644\u0627\u0645\u062a\u06cc<\/strong> \u0628\u0631\u0627\u06cc \u0627\u06cc\u0646 \u06a9\u0627\u0631 \u0647\u0633\u062a\u0646\u062f.<\/p>\n<p>\u0627\u06af\u0631 \u0633\u0631\u062a\u0627\u0646 \u0634\u0644\u0648\u063a \u0627\u0633\u062a\u060c \u0628\u0647 \u0627\u06cc\u0646 \u0645\u0639\u0646\u0627 \u0646\u06cc\u0633\u062a \u06a9\u0647 \u0646\u0628\u0627\u06cc\u062f \u0628\u0647 \u0633\u0644\u0627\u0645\u062a \u0648 \u062a\u0646\u062f\u0631\u0633\u062a\u06cc \u062e\u0648\u062f \u0627\u0647\u0645\u06cc\u062a \u062f\u0647\u06cc\u062f . \u062e\u0648\u0631\u062f\u0646 \u0648\u0639\u062f\u0647 \u0647\u0627\u06cc \u063a\u0630\u0627\u06cc\u06cc \u0633\u0627\u0644\u0645\u060c \u062e\u0648\u0627\u0628 \u06a9\u0627\u0641\u06cc \u0648 \u0628\u0631\u0631\u0633\u06cc \u0633\u0644\u0627\u0645\u062a \u0631\u0648\u0627\u0646\u06cc \u062e\u0648\u062f \u0647\u0631 \u0627\u0632 \u06af\u0627\u0647\u06cc \u0636\u0631\u0648\u0631\u06cc \u0627\u0633\u062a. \u0627\u063a\u0644\u0628 \u0645\u062a\u0648\u062c\u0647 \u0645\u06cc \u0634\u0648\u06cc\u062f \u06a9\u0647 \u0634\u0631\u0648\u0639 \u0628\u0647 \u0633\u0627\u062e\u062a\u0646 \u0627\u06cc\u0646 \u0639\u0627\u062f\u0627\u062a \u06a9\u0631\u062f\u0647 \u0627\u06cc\u062f\u060c \u0627\u0645\u0627 \u0628\u0647 \u062f\u0644\u06cc\u0644 \u0628\u06cc \u0646\u0638\u0645\u06cc \u0648 \u0627\u0646\u06af\u06cc\u0632\u0647 \u06a9\u0645 \u0627\u0632 \u0645\u0633\u06cc\u0631 \u062e\u0648\u062f \u062e\u0627\u0631\u062c \u0645\u06cc \u0634\u0648\u06cc\u062f.<\/p>\n<p>\u062f\u0631 \u062d\u0627\u0644\u06cc \u06a9\u0647 \u0627\u0648\u0644\u06cc\u0646 \u0642\u062f\u0645 \u0627\u0635\u0644\u0627\u062d \u0648 \u0627\u06cc\u062c\u0627\u062f \u0637\u0631\u0632 \u0641\u06a9\u0631 \u0635\u062d\u06cc\u062d \u0627\u0633\u062a\u060c \u0645\u0631\u062d\u0644\u0647 \u062f\u0648\u0645 \u0647\u0645\u06cc\u0634\u0647 \u062a\u062c\u0647\u06cc\u0632 \u0648 \u062a\u0642\u0648\u06cc\u062a \u0639\u0627\u062f\u0627\u062a \u0633\u0627\u0644\u0645 \u0627\u0633\u062a. \u0647\u06cc\u0686 \u0686\u06cc\u0632 \u0628\u0647\u062a\u0631 \u0627\u0632 \u0645\u0648\u0628\u0627\u06cc\u0644 \u0634\u0645\u0627 \u0628\u0627 <a href=\"https:\/\/avalpardakht.com\/blog\/category\/%d8%a7%d9%be%d9%84%db%8c%da%a9%db%8c%d8%b4%d9%86\/\"><strong>\u0627\u067e\u0644\u06cc\u06a9\u06cc\u0634\u0646 \u0647\u0627\u06cc \u0645\u0646\u0627\u0633\u0628<\/strong><\/a> \u0646\u0645\u06cc \u062a\u0648\u0627\u0646\u062f \u0628\u0647 \u0634\u0645\u0627 \u062f\u0631 \u062a\u0642\u0648\u06cc\u062a \u0627\u0647\u062f\u0627\u0641 \u0633\u0627\u0644\u0645\u062a\u062a\u0627\u0646 \u06a9\u0645\u06a9 \u06a9\u0646\u062f. \u0628\u0627 \u0628\u0631\u0646\u0627\u0645\u0647\u200c\u0647\u0627\u06cc \u0633\u0644\u0627\u0645\u062a\u06cc \u0645\u0627\u0646\u0646\u062f \u06a9\u0627\u0644\u0631\u06cc\u200c\u0633\u0646\u062c \u062a\u0627 \u0631\u062f\u06cc\u0627\u0628\u200c\u0647\u0627\u06cc \u062e\u0648\u0627\u0628\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0645\u0637\u0645\u0626\u0646 \u0634\u0648\u06cc\u062f \u06a9\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0633\u0628\u06a9 \u0632\u0646\u062f\u06af\u06cc \u0633\u0627\u0644\u0645 \u062e\u0648\u062f \u0631\u0627 \u0628\u0631\u0646\u0627\u0645\u0647\u200c\u0631\u06cc\u0632\u06cc \u0648 \u0627\u062c\u0631\u0627 \u06a9\u0646\u06cc\u062f. \u0628\u0631\u0627\u06cc <a href=\"https:\/\/avalpardakht.com\/%da%af%db%8c%d9%81%d8%aa-%da%a9%d8%a7%d8%b1%d8%aa-%d9%87%d8%a7\/\"><strong>\u062e\u0631\u06cc\u062f \u0648 \u0641\u0631\u0648\u0634 \u06af\u06cc\u0641\u062a \u06a9\u0627\u0631\u062a<\/strong><\/a> \u0646\u06cc\u0632 \u0645\u06cc \u062a\u0648\u0627\u0646\u06cc\u062f \u0628\u0627 \u0645\u0627 \u062f\u0631 \u0627\u0648\u0644 \u067e\u0631\u062f\u0627\u062e\u062a \u0647\u0645\u0631\u0627\u0647 \u0628\u0627\u0634\u06cc\u062f.<\/p>\n<h2>1. \u0627\u067e\u0644\u06cc\u06a9\u06cc\u0634\u0646 \u0633\u0644\u0627\u0645\u062a\u06cc MyFitnessPal<\/h2>\n\n\t\t<style type=\"text\/css\">\n\t\t\t#gallery-1 {\n\t\t\t\tmargin: auto;\n\t\t\t}\n\t\t\t#gallery-1 .gallery-item {\n\t\t\t\tfloat: right;\n\t\t\t\tmargin-top: 10px;\n\t\t\t\ttext-align: center;\n\t\t\t\twidth: 33%;\n\t\t\t}\n\t\t\t#gallery-1 img {\n\t\t\t\tborder: 2px solid #cfcfcf;\n\t\t\t}\n\t\t\t#gallery-1 .gallery-caption {\n\t\t\t\tmargin-left: 0;\n\t\t\t}\n\t\t\t\/* see gallery_shortcode() in wp-includes\/media.php *\/\n\t\t<\/style>\n\t\t<div id='gallery-1' class='gallery galleryid-54642 gallery-columns-3 gallery-size-full'><dl class='gallery-item'>\n\t\t\t<dt class='gallery-icon portrait'>\n\t\t\t\t<a href='https:\/\/avalpardakht.com\/blog\/10-%d8%a7%d9%be%d9%84%db%8c%da%a9%db%8c%d8%b4%d9%86-%d8%b3%d9%84%d8%a7%d9%85%d8%aa%db%8c-%d8%b9%d8%a7%d9%84%db%8c-%d8%a8%d8%b1%d8%a7%db%8c-%d8%af%d8%a7%d9%86%d9%84%d9%88%d8%af-%d8%a8%d8%b1%d8%a7%db%8c\/1-459\/'><img fetchpriority=\"high\" decoding=\"async\" width=\"320\" height=\"699\" src=\"https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/1-26.jpg\" class=\"attachment-full size-full\" alt=\"\u0627\u067e\u0644\u06cc\u06a9\u06cc\u0634\u0646 \u0633\u0644\u0627\u0645\u062a\u06cc\" srcset=\"https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/1-26.jpg 320w, https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/1-26-137x300.jpg 137w, https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/1-26-192x420.jpg 192w\" sizes=\"(max-width: 320px) 100vw, 320px\" \/><\/a>\n\t\t\t<\/dt><\/dl><dl class='gallery-item'>\n\t\t\t<dt class='gallery-icon portrait'>\n\t\t\t\t<a href='https:\/\/avalpardakht.com\/blog\/10-%d8%a7%d9%be%d9%84%db%8c%da%a9%db%8c%d8%b4%d9%86-%d8%b3%d9%84%d8%a7%d9%85%d8%aa%db%8c-%d8%b9%d8%a7%d9%84%db%8c-%d8%a8%d8%b1%d8%a7%db%8c-%d8%af%d8%a7%d9%86%d9%84%d9%88%d8%af-%d8%a8%d8%b1%d8%a7%db%8c\/2-542\/'><img decoding=\"async\" width=\"322\" height=\"699\" src=\"https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/2-26.jpg\" class=\"attachment-full size-full\" alt=\"\u0627\u067e\u0644\u06cc\u06a9\u06cc\u0634\u0646 \u0633\u0644\u0627\u0645\u062a\u06cc\" srcset=\"https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/2-26.jpg 322w, https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/2-26-138x300.jpg 138w, https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/2-26-193x420.jpg 193w\" sizes=\"(max-width: 322px) 100vw, 322px\" \/><\/a>\n\t\t\t<\/dt><\/dl><dl class='gallery-item'>\n\t\t\t<dt class='gallery-icon portrait'>\n\t\t\t\t<a href='https:\/\/avalpardakht.com\/blog\/10-%d8%a7%d9%be%d9%84%db%8c%da%a9%db%8c%d8%b4%d9%86-%d8%b3%d9%84%d8%a7%d9%85%d8%aa%db%8c-%d8%b9%d8%a7%d9%84%db%8c-%d8%a8%d8%b1%d8%a7%db%8c-%d8%af%d8%a7%d9%86%d9%84%d9%88%d8%af-%d8%a8%d8%b1%d8%a7%db%8c\/3-425\/'><img decoding=\"async\" width=\"324\" height=\"700\" src=\"https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/3-23.jpg\" class=\"attachment-full size-full\" alt=\"\u0627\u067e\u0644\u06cc\u06a9\u06cc\u0634\u0646 \u0633\u0644\u0627\u0645\u062a\u06cc\" srcset=\"https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/3-23.jpg 324w, https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/3-23-139x300.jpg 139w, https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/3-23-194x420.jpg 194w\" sizes=\"(max-width: 324px) 100vw, 324px\" \/><\/a>\n\t\t\t<\/dt><\/dl><br style=\"clear: both\" \/>\n\t\t<\/div>\n\n<p>\u0627\u06af\u0631 \u0628\u0647 \u062f\u0646\u0628\u0627\u0644 \u0627\u067e\u0644\u06cc\u06a9\u06cc\u0634\u0646\u06cc \u0647\u0633\u062a\u06cc\u062f \u06a9\u0647 \u0628\u0647 \u0634\u0645\u0627 \u06a9\u0645\u06a9 \u06a9\u0646\u062f \u063a\u0630\u0627\u06cc \u0633\u0627\u0644\u0645\u200c\u062a\u0631\u06cc \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f \u0648 \u06cc\u06a9 \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc \u062b\u0627\u0628\u062a \u0628\u0633\u0627\u0632\u06cc\u062f\u060c \u0627\u06cc\u0646 \u06cc\u06a9\u06cc \u0627\u0632 \u0622\u0646\u0647\u0627 \u0627\u0633\u062a. MyFitnessPal \u0639\u0645\u062f\u062a\u0627\u064b \u0628\u0647 \u062f\u0644\u06cc\u0644 \u067e\u0627\u06cc\u06af\u0627\u0647 \u062f\u0627\u062f\u0647 \u0642\u0648\u06cc \u063a\u0630\u0627\u0647\u0627\u06cc \u0645\u062e\u062a\u0644\u0641 \u0645\u062d\u0628\u0648\u0628 \u0627\u0633\u062a. \u0634\u0645\u0627 \u0628\u0647 \u0633\u0627\u062f\u06af\u06cc \u0622\u0646\u0686\u0647 \u0631\u0627 \u06a9\u0647 \u0628\u0631\u0627\u06cc \u0647\u0631 \u0648\u0639\u062f\u0647 \u063a\u0630\u0627\u06cc\u06cc \u062e\u0648\u0631\u062f\u0647 \u0627\u06cc\u062f \u0631\u0627 \u0648\u0627\u0631\u062f \u0645\u06cc \u06a9\u0646\u06cc\u062f \u0648 \u0628\u0631\u0646\u0627\u0645\u0647 \u062f\u0631 \u0645\u0648\u0631\u062f \u06a9\u0627\u0644\u0631\u06cc\u060c \u0645\u0627\u06a9\u0631\u0648\u0647\u0627 (macros) \u0648 \u0633\u0627\u06cc\u0631 \u0627\u0637\u0644\u0627\u0639\u0627\u062a \u062a\u063a\u0630\u06cc\u0647 \u0627\u06cc \u0628\u0647 \u0634\u0645\u0627 \u0645\u06cc \u06af\u0648\u06cc\u062f.<\/p>\n<p>MyFitnessPal \u0628\u0631\u0627\u06cc \u062a\u0639\u06cc\u06cc\u0646 \u0647\u062f\u0641 \u0639\u0627\u0644\u06cc \u0627\u0633\u062a: \u0645\u06cc \u062a\u0648\u0627\u0646\u06cc\u062f \u0628\u0631\u0646\u0627\u0645\u0647 \u0647\u0627\u06cc \u0633\u0641\u0627\u0631\u0634\u06cc \u0628\u0631\u0627\u06cc \u0627\u0647\u062f\u0627\u0641 \u0634\u062e\u0635\u06cc \u0645\u0627\u0646\u0646\u062f \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u0648 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0648\u0632\u0646 \u0627\u06cc\u062c\u0627\u062f \u06a9\u0646\u06cc\u062f. \u0633\u067e\u0633\u060c \u0645\u06cc \u062a\u0648\u0627\u0646\u062f \u0641\u0639\u0627\u0644\u06cc\u062a \u0628\u062f\u0646\u06cc \u0634\u0645\u0627 \u0645\u0627\u0646\u0646\u062f \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0648 \u0645\u0631\u0627\u062d\u0644 \u0631\u0648\u0632\u0627\u0646\u0647 \u0631\u0627 \u0646\u06cc\u0632 \u0631\u062f\u06cc\u0627\u0628\u06cc \u06a9\u0646\u062f. \u0627\u06cc\u0646 \u0628\u0631\u0646\u0627\u0645\u0647 \u062d\u062a\u06cc \u0628\u0631\u0646\u0627\u0645\u0647 \u0647\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646\u06cc \u0648 \u0631\u0698\u06cc\u0645\u06cc \u0631\u0627 \u0628\u0631\u0627\u06cc \u06a9\u0645\u06a9 \u0628\u0647 \u0634\u0645\u0627 \u062f\u0631 \u0631\u0633\u06cc\u062f\u0646 \u0628\u0647 \u0627\u0647\u062f\u0627\u0641 \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645 \u062e\u0648\u062f \u062f\u0627\u0631\u062f.<\/p>\n<p>\u062f\u0627\u0646\u0644\u0648\u062f: MyFitnessPal \u0628\u0631\u0627\u06cc <a href=\"https:\/\/apps.apple.com\/app\/myfitnesspal-calorie-counter\/id341232718\" target=\"_blank\" rel=\"nofollow\">iOS<\/a> | <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.myfitnesspal.android&amp;cjevent=a34bb53ff9f811ed832d7ca50a18ba74\" target=\"_blank\" rel=\"nofollow\">Android<\/a> (\u0631\u0627\u06cc\u06af\u0627\u0646\u060c \u0627\u0634\u062a\u0631\u0627\u06a9 \u062f\u0631 \u062f\u0633\u062a\u0631\u0633 \u0627\u0633\u062a)<\/p>\n<h2>2. Eat This Much<\/h2>\n\n\t\t<style type=\"text\/css\">\n\t\t\t#gallery-2 {\n\t\t\t\tmargin: auto;\n\t\t\t}\n\t\t\t#gallery-2 .gallery-item {\n\t\t\t\tfloat: right;\n\t\t\t\tmargin-top: 10px;\n\t\t\t\ttext-align: center;\n\t\t\t\twidth: 33%;\n\t\t\t}\n\t\t\t#gallery-2 img {\n\t\t\t\tborder: 2px solid #cfcfcf;\n\t\t\t}\n\t\t\t#gallery-2 .gallery-caption {\n\t\t\t\tmargin-left: 0;\n\t\t\t}\n\t\t\t\/* see gallery_shortcode() in wp-includes\/media.php *\/\n\t\t<\/style>\n\t\t<div id='gallery-2' class='gallery galleryid-54642 gallery-columns-3 gallery-size-full'><dl class='gallery-item'>\n\t\t\t<dt class='gallery-icon portrait'>\n\t\t\t\t<a href='https:\/\/avalpardakht.com\/blog\/10-%d8%a7%d9%be%d9%84%db%8c%da%a9%db%8c%d8%b4%d9%86-%d8%b3%d9%84%d8%a7%d9%85%d8%aa%db%8c-%d8%b9%d8%a7%d9%84%db%8c-%d8%a8%d8%b1%d8%a7%db%8c-%d8%af%d8%a7%d9%86%d9%84%d9%88%d8%af-%d8%a8%d8%b1%d8%a7%db%8c\/1-460\/'><img loading=\"lazy\" decoding=\"async\" width=\"320\" height=\"697\" src=\"https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/1-27.jpg\" class=\"attachment-full size-full\" alt=\"\u0627\u067e\u0644\u06cc\u06a9\u06cc\u0634\u0646 \u0633\u0644\u0627\u0645\u062a\u06cc\" srcset=\"https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/1-27.jpg 320w, https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/1-27-138x300.jpg 138w, https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/1-27-193x420.jpg 193w\" sizes=\"(max-width: 320px) 100vw, 320px\" \/><\/a>\n\t\t\t<\/dt><\/dl><dl class='gallery-item'>\n\t\t\t<dt class='gallery-icon portrait'>\n\t\t\t\t<a href='https:\/\/avalpardakht.com\/blog\/10-%d8%a7%d9%be%d9%84%db%8c%da%a9%db%8c%d8%b4%d9%86-%d8%b3%d9%84%d8%a7%d9%85%d8%aa%db%8c-%d8%b9%d8%a7%d9%84%db%8c-%d8%a8%d8%b1%d8%a7%db%8c-%d8%af%d8%a7%d9%86%d9%84%d9%88%d8%af-%d8%a8%d8%b1%d8%a7%db%8c\/2-543\/'><img loading=\"lazy\" decoding=\"async\" width=\"323\" height=\"700\" src=\"https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/2-27.jpg\" class=\"attachment-full size-full\" alt=\"\u0627\u067e\u0644\u06cc\u06a9\u06cc\u0634\u0646 \u0633\u0644\u0627\u0645\u062a\u06cc\" srcset=\"https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/2-27.jpg 323w, https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/2-27-138x300.jpg 138w, https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/2-27-194x420.jpg 194w\" sizes=\"(max-width: 323px) 100vw, 323px\" \/><\/a>\n\t\t\t<\/dt><\/dl><dl class='gallery-item'>\n\t\t\t<dt class='gallery-icon portrait'>\n\t\t\t\t<a href='https:\/\/avalpardakht.com\/blog\/10-%d8%a7%d9%be%d9%84%db%8c%da%a9%db%8c%d8%b4%d9%86-%d8%b3%d9%84%d8%a7%d9%85%d8%aa%db%8c-%d8%b9%d8%a7%d9%84%db%8c-%d8%a8%d8%b1%d8%a7%db%8c-%d8%af%d8%a7%d9%86%d9%84%d9%88%d8%af-%d8%a8%d8%b1%d8%a7%db%8c\/3-426\/'><img loading=\"lazy\" decoding=\"async\" width=\"322\" height=\"698\" src=\"https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/3-24.jpg\" class=\"attachment-full size-full\" alt=\"\u0627\u067e\u0644\u06cc\u06a9\u06cc\u0634\u0646 \u0633\u0644\u0627\u0645\u062a\u06cc\" srcset=\"https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/3-24.jpg 322w, https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/3-24-138x300.jpg 138w, https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/3-24-194x420.jpg 194w\" sizes=\"(max-width: 322px) 100vw, 322px\" \/><\/a>\n\t\t\t<\/dt><\/dl><br style=\"clear: both\" \/>\n\t\t<\/div>\n\n<p>Eat This Much \u0628\u0627 \u0627\u06cc\u062c\u0627\u062f \u0628\u0631\u0646\u0627\u0645\u0647 \u0647\u0627\u06cc \u063a\u0630\u0627\u06cc\u06cc \u0633\u0641\u0627\u0631\u0634\u06cc \u0628\u0631\u0627\u06cc \u06a9\u0644 \u0647\u0641\u062a\u0647\u060c \u0631\u0648\u06cc\u06a9\u0631\u062f\u06cc \u0634\u062e\u0635\u06cc \u0628\u0647 \u0632\u0646\u062f\u06af\u06cc \u0633\u0627\u0644\u0645 \u062f\u0627\u0631\u062f. \u0645\u06cc \u062a\u0648\u0627\u0646\u06cc\u062f \u0645\u062d\u062f\u0648\u062f\u06cc\u062a \u0647\u0627\u06cc \u063a\u0630\u0627\u06cc\u06cc\u060c \u063a\u0630\u0627\u0647\u0627\u06cc \u062a\u0631\u062c\u06cc\u062d\u06cc \u0648 \u0627\u0647\u062f\u0627\u0641 \u06a9\u0627\u0644\u0631\u06cc \u062e\u0648\u062f \u0631\u0627 \u0628\u0631\u0627\u06cc \u062f\u0631\u06cc\u0627\u0641\u062a \u067e\u06cc\u0634\u0646\u0647\u0627\u062f\u0627\u062a \u063a\u0630\u0627\u06cc\u06cc \u0634\u062e\u0635\u06cc \u062a\u0646\u0638\u06cc\u0645 \u06a9\u0646\u06cc\u062f. \u0627\u06cc\u0646 \u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u0627 \u062a\u0648\u0644\u06cc\u062f \u062e\u0648\u062f\u06a9\u0627\u0631 \u0644\u06cc\u0633\u062a \u0647\u0627\u06cc \u0645\u0648\u0627\u062f \u063a\u0630\u0627\u06cc\u06cc \u0628\u0631 \u0627\u0633\u0627\u0633 \u0628\u0631\u0646\u0627\u0645\u0647 \u0647\u0627\u06cc \u063a\u0630\u0627\u06cc\u06cc \u0627\u0646\u062a\u062e\u0627\u0628\u06cc\u060c \u062e\u0631\u06cc\u062f \u062e\u0648\u0627\u0631\u0628\u0627\u0631 \u0631\u0627 \u0633\u0627\u062f\u0647 \u0645\u06cc \u06a9\u0646\u062f.<\/p>\n<p>\u0627\u06cc\u0646 \u06cc\u06a9 \u0628\u0631\u0646\u0627\u0645\u0647 \u0639\u0627\u0644\u06cc \u0628\u0631\u0627\u06cc \u0631\u062f\u06cc\u0627\u0628\u06cc \u067e\u06cc\u0634\u0631\u0641\u062a \u0634\u0645\u0627 \u0648 \u0645\u062f\u06cc\u0631\u06cc\u062a \u0648\u0639\u062f\u0647 \u0647\u0627\u06cc \u063a\u0630\u0627\u06cc\u06cc \u0634\u0645\u0627 \u062f\u0631 \u0637\u0648\u0644 \u0647\u0641\u062a\u0647 \u0646\u06cc\u0632 \u0647\u0633\u062a. \u0634\u0645\u0627 \u06cc\u06a9 \u062a\u0641\u06a9\u06cc\u06a9 \u062c\u0627\u0645\u0639 \u0627\u0632 \u0647\u0631 \u0648\u0639\u062f\u0647 \u063a\u0630\u0627\u06cc\u06cc \u0628\u0627 \u0627\u0637\u0644\u0627\u0639\u0627\u062a \u062a\u063a\u0630\u06cc\u0647 \u0627\u06cc \u062f\u0631\u06cc\u0627\u0641\u062a \u0645\u06cc \u06a9\u0646\u06cc\u062f. \u0646\u0645\u0648\u062f\u0627\u0631 \u062f\u0627\u06cc\u0631\u0647 \u0627\u06cc \u0631\u0648\u06cc \u062f\u0627\u0634\u0628\u0648\u0631\u062f \u0628\u0647 \u0635\u0648\u0631\u062a \u0628\u0635\u0631\u06cc \u062a\u0639\u062f\u0627\u062f \u06a9\u0627\u0644\u0631\u06cc \u0648 \u0645\u0648\u0627\u062f \u0645\u063a\u0630\u06cc \u0645\u0635\u0631\u0641 \u0634\u062f\u0647 \u062f\u0631 \u0637\u0648\u0644 \u0631\u0648\u0632 \u0631\u0627 \u0646\u0634\u0627\u0646 \u0645\u06cc \u062f\u0647\u062f.<\/p>\n<p>\u062f\u0627\u0646\u0644\u0648\u062f: Eat This Much \u0628\u0631\u0627\u06cc <a href=\"https:\/\/apps.apple.com\/app\/eat-this-much-meal-planner\/id981637806\" target=\"_blank\" rel=\"nofollow\">iOS<\/a> | <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.eatthismuch&amp;cjevent=97bb5bacf9f811ed80f3001f0a18ba72\" target=\"_blank\" rel=\"nofollow\">Android<\/a> (\u0631\u0627\u06cc\u06af\u0627\u0646\u060c \u0627\u0634\u062a\u0631\u0627\u06a9 \u062f\u0631 \u062f\u0633\u062a\u0631\u0633 \u0627\u0633\u062a)<\/p>\n<h2>3. \u0627\u067e\u0644\u06cc\u06a9\u06cc\u0634\u0646 \u0633\u0644\u0627\u0645\u062a\u06cc Lose It!<\/h2>\n\n\t\t<style type=\"text\/css\">\n\t\t\t#gallery-3 {\n\t\t\t\tmargin: auto;\n\t\t\t}\n\t\t\t#gallery-3 .gallery-item {\n\t\t\t\tfloat: right;\n\t\t\t\tmargin-top: 10px;\n\t\t\t\ttext-align: center;\n\t\t\t\twidth: 33%;\n\t\t\t}\n\t\t\t#gallery-3 img {\n\t\t\t\tborder: 2px solid #cfcfcf;\n\t\t\t}\n\t\t\t#gallery-3 .gallery-caption {\n\t\t\t\tmargin-left: 0;\n\t\t\t}\n\t\t\t\/* see gallery_shortcode() in wp-includes\/media.php *\/\n\t\t<\/style>\n\t\t<div id='gallery-3' class='gallery galleryid-54642 gallery-columns-3 gallery-size-full'><dl class='gallery-item'>\n\t\t\t<dt class='gallery-icon portrait'>\n\t\t\t\t<a href='https:\/\/avalpardakht.com\/blog\/10-%d8%a7%d9%be%d9%84%db%8c%da%a9%db%8c%d8%b4%d9%86-%d8%b3%d9%84%d8%a7%d9%85%d8%aa%db%8c-%d8%b9%d8%a7%d9%84%db%8c-%d8%a8%d8%b1%d8%a7%db%8c-%d8%af%d8%a7%d9%86%d9%84%d9%88%d8%af-%d8%a8%d8%b1%d8%a7%db%8c\/1-461\/'><img loading=\"lazy\" decoding=\"async\" width=\"324\" height=\"700\" src=\"https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/1-28.jpg\" class=\"attachment-full size-full\" alt=\"\u0627\u067e\u0644\u06cc\u06a9\u06cc\u0634\u0646 \u0633\u0644\u0627\u0645\u062a\u06cc\" srcset=\"https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/1-28.jpg 324w, https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/1-28-139x300.jpg 139w, https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/1-28-194x420.jpg 194w\" sizes=\"(max-width: 324px) 100vw, 324px\" \/><\/a>\n\t\t\t<\/dt><\/dl><dl class='gallery-item'>\n\t\t\t<dt class='gallery-icon portrait'>\n\t\t\t\t<a href='https:\/\/avalpardakht.com\/blog\/10-%d8%a7%d9%be%d9%84%db%8c%da%a9%db%8c%d8%b4%d9%86-%d8%b3%d9%84%d8%a7%d9%85%d8%aa%db%8c-%d8%b9%d8%a7%d9%84%db%8c-%d8%a8%d8%b1%d8%a7%db%8c-%d8%af%d8%a7%d9%86%d9%84%d9%88%d8%af-%d8%a8%d8%b1%d8%a7%db%8c\/2-544\/'><img loading=\"lazy\" decoding=\"async\" width=\"322\" height=\"701\" src=\"https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/2-28.jpg\" class=\"attachment-full size-full\" alt=\"\u0627\u067e\u0644\u06cc\u06a9\u06cc\u0634\u0646 \u0633\u0644\u0627\u0645\u062a\u06cc\" srcset=\"https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/2-28.jpg 322w, https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/2-28-138x300.jpg 138w, https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/2-28-193x420.jpg 193w\" sizes=\"(max-width: 322px) 100vw, 322px\" \/><\/a>\n\t\t\t<\/dt><\/dl><dl class='gallery-item'>\n\t\t\t<dt class='gallery-icon portrait'>\n\t\t\t\t<a href='https:\/\/avalpardakht.com\/blog\/10-%d8%a7%d9%be%d9%84%db%8c%da%a9%db%8c%d8%b4%d9%86-%d8%b3%d9%84%d8%a7%d9%85%d8%aa%db%8c-%d8%b9%d8%a7%d9%84%db%8c-%d8%a8%d8%b1%d8%a7%db%8c-%d8%af%d8%a7%d9%86%d9%84%d9%88%d8%af-%d8%a8%d8%b1%d8%a7%db%8c\/3-427\/'><img loading=\"lazy\" decoding=\"async\" width=\"320\" height=\"702\" src=\"https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/3-25.jpg\" class=\"attachment-full size-full\" alt=\"\u0627\u067e\u0644\u06cc\u06a9\u06cc\u0634\u0646 \u0633\u0644\u0627\u0645\u062a\u06cc\" srcset=\"https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/3-25.jpg 320w, https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/3-25-137x300.jpg 137w, https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/3-25-191x420.jpg 191w\" sizes=\"(max-width: 320px) 100vw, 320px\" \/><\/a>\n\t\t\t<\/dt><\/dl><br style=\"clear: both\" \/>\n\t\t<\/div>\n\n<p>Lose It \u0628\u0633\u06cc\u0627\u0631 \u0634\u0628\u06cc\u0647 MyFitnessPal \u0627\u0633\u062a \u0648 \u0647\u0631 \u062f\u0648 \u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u0647 \u0634\u0645\u0627 \u0627\u0645\u06a9\u0627\u0646 \u0645\u06cc \u062f\u0647\u0646\u062f \u06a9\u0627\u0644\u0631\u06cc\u060c \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u062f\u0646\u06cc \u0648 \u0645\u0631\u0627\u062d\u0644 \u0631\u0648\u0632\u0627\u0646\u0647 \u062e\u0648\u062f \u0631\u0627 \u067e\u06cc\u06af\u06cc\u0631\u06cc \u06a9\u0646\u06cc\u062f. Lose It \u0647\u0645\u0686\u0646\u06cc\u0646 \u06cc\u06a9 \u067e\u0627\u06cc\u06af\u0627\u0647 \u062f\u0627\u062f\u0647 \u063a\u0630\u0627\u06cc\u06cc \u0645\u0634\u0627\u0628\u0647 \u062f\u0627\u0631\u062f \u06a9\u0647 \u0645\u06cc \u062a\u0648\u0627\u0646\u06cc\u062f \u0627\u0632 \u0622\u0646 \u0628\u0631\u0627\u06cc \u067e\u06cc\u06af\u06cc\u0631\u06cc \u0648\u0639\u062f\u0647 \u0647\u0627\u06cc \u063a\u0630\u0627\u06cc\u06cc \u0631\u0648\u0632\u0627\u0646\u0647 \u062e\u0648\u062f \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f. \u0634\u0645\u0627 \u0645\u06cc \u062a\u0648\u0627\u0646\u06cc\u062f \u0628\u0647 \u0633\u0631\u0639\u062a \u0648 \u0628\u0647 \u0631\u0627\u062d\u062a\u06cc \u0647\u0631 \u0648\u0639\u062f\u0647 \u063a\u0630\u0627\u06cc\u06cc \u0631\u0627 \u062b\u0628\u062a \u06a9\u0646\u06cc\u062f \u0648 \u0627\u0637\u0644\u0627\u0639\u0627\u062a \u062a\u063a\u0630\u06cc\u0647 \u0627\u06cc \u0631\u0627 \u062f\u0631 \u0637\u0648\u0644 \u0645\u0633\u06cc\u0631 \u062f\u0631\u06cc\u0627\u0641\u062a \u06a9\u0646\u06cc\u062f.<\/p>\n<p>\u0648\u06cc\u0698\u06af\u06cc \u0647\u0627\u06cc \u0647\u062f\u0641 \u06af\u0630\u0627\u0631\u06cc \u0648 \u0631\u062f\u06cc\u0627\u0628\u06cc \u062c\u0627\u06cc\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0628\u0631\u0646\u0627\u0645\u0647 \u0647\u0627 \u0634\u0631\u0648\u0639 \u0628\u0647 \u062a\u0641\u0627\u0648\u062a \u0645\u06cc \u06a9\u0646\u0646\u062f. Lose It \u0628\u06cc\u0634\u062a\u0631 \u0628\u0631 \u0631\u0648\u06cc \u0627\u0647\u062f\u0627\u0641 \u0634\u062e\u0635\u06cc \u0634\u062f\u0647 \u0648 \u0628\u06cc\u0646\u0634 \u062f\u0631 \u0645\u0648\u0631\u062f \u0686\u06af\u0648\u0646\u06af\u06cc \u062f\u0633\u062a\u06cc\u0627\u0628\u06cc \u0628\u0647 \u0622\u0646\u0647\u0627 \u062a\u0645\u0631\u06a9\u0632 \u0645\u06cc \u06a9\u0646\u062f. \u0627\u063a\u0644\u0628 \u0628\u0647 \u0634\u0645\u0627 \u06cc\u0627\u062f\u0622\u0648\u0631\u06cc \u0645\u06cc \u06a9\u0646\u062f \u06a9\u0647 \u0628\u0627 \u0627\u0646\u06af\u06cc\u0632\u0647 \u0628\u0645\u0627\u0646\u06cc\u062f \u0648 \u0632\u0645\u0627\u0646\u06cc \u06a9\u0647 \u0628\u0647 \u062a\u0633\u0644\u06cc\u0645 \u0634\u062f\u0646 \u0641\u06a9\u0631 \u0645\u06cc \u06a9\u0646\u06cc\u062f \u0631\u0627\u0647\u0646\u0645\u0627\u06cc\u06cc \u0645\u06cc \u06a9\u0646\u062f. \u062f\u0627\u0634\u0628\u0648\u0631\u062f \u06cc\u06a9 \u0646\u0645\u0627\u06cc \u06a9\u0644\u06cc \u0627\u0632 \u067e\u06cc\u0634\u0631\u0641\u062a \u0634\u0645\u0627 \u0628\u0647 \u0634\u0645\u0627 \u0645\u06cc \u062f\u0647\u062f \u0648 \u0628\u0647 \u0634\u0645\u0627 \u06a9\u0645\u06a9 \u0645\u06cc \u06a9\u0646\u062f \u0627\u0646\u06af\u06cc\u0632\u0647 \u062e\u0648\u062f \u0631\u0627 \u062d\u0641\u0638 \u06a9\u0646\u06cc\u062f.<\/p>\n<p>\u062f\u0627\u0646\u0644\u0648\u062f: Lose It! \u0628\u0631\u0627\u06cc <a href=\"https:\/\/apps.apple.com\/app\/lose-it-calorie-counter\/id297368629\" target=\"_blank\" rel=\"nofollow\">iOS<\/a> | <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.fitnow.loseit&amp;cjevent=8ea82e91f9f811ed82cc00250a18ba73\" target=\"_blank\" rel=\"nofollow\">Android<\/a> (\u0631\u0627\u06cc\u06af\u0627\u0646\u060c \u0627\u0634\u062a\u0631\u0627\u06a9 \u062f\u0631 \u062f\u0633\u062a\u0631\u0633 \u0627\u0633\u062a)<\/p>\n<h2>4. Endel<\/h2>\n\n\t\t<style type=\"text\/css\">\n\t\t\t#gallery-4 {\n\t\t\t\tmargin: auto;\n\t\t\t}\n\t\t\t#gallery-4 .gallery-item {\n\t\t\t\tfloat: right;\n\t\t\t\tmargin-top: 10px;\n\t\t\t\ttext-align: center;\n\t\t\t\twidth: 33%;\n\t\t\t}\n\t\t\t#gallery-4 img {\n\t\t\t\tborder: 2px solid #cfcfcf;\n\t\t\t}\n\t\t\t#gallery-4 .gallery-caption {\n\t\t\t\tmargin-left: 0;\n\t\t\t}\n\t\t\t\/* see gallery_shortcode() in wp-includes\/media.php *\/\n\t\t<\/style>\n\t\t<div id='gallery-4' class='gallery galleryid-54642 gallery-columns-3 gallery-size-full'><dl class='gallery-item'>\n\t\t\t<dt class='gallery-icon portrait'>\n\t\t\t\t<a href='https:\/\/avalpardakht.com\/blog\/10-%d8%a7%d9%be%d9%84%db%8c%da%a9%db%8c%d8%b4%d9%86-%d8%b3%d9%84%d8%a7%d9%85%d8%aa%db%8c-%d8%b9%d8%a7%d9%84%db%8c-%d8%a8%d8%b1%d8%a7%db%8c-%d8%af%d8%a7%d9%86%d9%84%d9%88%d8%af-%d8%a8%d8%b1%d8%a7%db%8c\/1-462\/'><img loading=\"lazy\" decoding=\"async\" width=\"318\" height=\"700\" src=\"https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/1-29.jpg\" class=\"attachment-full size-full\" alt=\"\u0627\u067e\u0644\u06cc\u06a9\u06cc\u0634\u0646 \u0633\u0644\u0627\u0645\u062a\u06cc\" srcset=\"https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/1-29.jpg 318w, https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/1-29-136x300.jpg 136w, https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/1-29-191x420.jpg 191w\" sizes=\"(max-width: 318px) 100vw, 318px\" \/><\/a>\n\t\t\t<\/dt><\/dl><dl class='gallery-item'>\n\t\t\t<dt class='gallery-icon portrait'>\n\t\t\t\t<a href='https:\/\/avalpardakht.com\/blog\/10-%d8%a7%d9%be%d9%84%db%8c%da%a9%db%8c%d8%b4%d9%86-%d8%b3%d9%84%d8%a7%d9%85%d8%aa%db%8c-%d8%b9%d8%a7%d9%84%db%8c-%d8%a8%d8%b1%d8%a7%db%8c-%d8%af%d8%a7%d9%86%d9%84%d9%88%d8%af-%d8%a8%d8%b1%d8%a7%db%8c\/2-545\/'><img loading=\"lazy\" decoding=\"async\" width=\"321\" height=\"701\" src=\"https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/2-29.jpg\" class=\"attachment-full size-full\" alt=\"\u0627\u067e\u0644\u06cc\u06a9\u06cc\u0634\u0646 \u0633\u0644\u0627\u0645\u062a\u06cc\" srcset=\"https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/2-29.jpg 321w, https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/2-29-137x300.jpg 137w, https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/2-29-192x420.jpg 192w\" sizes=\"(max-width: 321px) 100vw, 321px\" \/><\/a>\n\t\t\t<\/dt><\/dl><dl class='gallery-item'>\n\t\t\t<dt class='gallery-icon portrait'>\n\t\t\t\t<a href='https:\/\/avalpardakht.com\/blog\/10-%d8%a7%d9%be%d9%84%db%8c%da%a9%db%8c%d8%b4%d9%86-%d8%b3%d9%84%d8%a7%d9%85%d8%aa%db%8c-%d8%b9%d8%a7%d9%84%db%8c-%d8%a8%d8%b1%d8%a7%db%8c-%d8%af%d8%a7%d9%86%d9%84%d9%88%d8%af-%d8%a8%d8%b1%d8%a7%db%8c\/3-428\/'><img loading=\"lazy\" decoding=\"async\" width=\"321\" height=\"700\" src=\"https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/3-26.jpg\" class=\"attachment-full size-full\" alt=\"\u0627\u067e\u0644\u06cc\u06a9\u06cc\u0634\u0646 \u0633\u0644\u0627\u0645\u062a\u06cc\" srcset=\"https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/3-26.jpg 321w, https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/3-26-138x300.jpg 138w, https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/3-26-193x420.jpg 193w\" sizes=\"(max-width: 321px) 100vw, 321px\" \/><\/a>\n\t\t\t<\/dt><\/dl><br style=\"clear: both\" \/>\n\t\t<\/div>\n\n<p>Endel \u0628\u0631\u0646\u0627\u0645\u0647\u200c\u0627\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0635\u062f\u0627\u0647\u0627\u06cc \u0631\u0648\u062d\u200c\u0627\u0646\u06af\u06cc\u0632 \u0631\u0627 \u0628\u0631\u0627\u06cc \u06a9\u0645\u06a9 \u0628\u0647 \u0622\u0631\u0627\u0645\u0634\u060c \u062e\u0648\u0627\u0628 \u0648 \u0628\u0647\u0628\u0648\u062f \u062a\u0645\u0631\u06a9\u0632 \u0627\u0631\u0627\u0626\u0647 \u0645\u06cc\u200c\u062f\u0647\u062f. \u0627\u062e\u062a\u0644\u0627\u0644 \u062f\u0631 \u0628\u0631\u0646\u0627\u0645\u0647 \u062e\u0648\u0627\u0628 \u0645\u06cc \u062a\u0648\u0627\u0646\u062f \u0628\u0627\u0639\u062b \u062e\u0633\u062a\u06af\u06cc \u062f\u0631 \u0637\u0648\u0644 \u0631\u0648\u0632 \u0634\u0648\u062f \u06a9\u0647 \u0645\u06cc \u062a\u0648\u0627\u0646\u062f \u0628\u0631 \u0633\u0644\u0627\u0645\u062a \u06a9\u0644\u06cc \u0634\u0645\u0627 \u062a\u0623\u062b\u06cc\u0631 \u0645\u0646\u0641\u06cc \u0628\u06af\u0630\u0627\u0631\u062f. Endel \u0645\u0646\u0627\u0638\u0631 \u0635\u0648\u062a\u06cc \u0631\u0627 \u0628\u0631\u0627\u06cc \u0633\u0646\u0627\u0631\u06cc\u0648\u0647\u0627\u06cc \u0645\u062a\u0639\u062f\u062f \u0627\u0631\u0627\u0626\u0647 \u0645\u06cc \u062f\u0647\u062f \u0648 \u0647\u0631 \u06a9\u062f\u0627\u0645 \u0628\u0647 \u0634\u062f\u062a \u0645\u062a\u0641\u0627\u0648\u062a \u0627\u0632 \u0628\u0642\u06cc\u0647 \u0647\u0633\u062a\u0646\u062f.<\/p>\n<p>\u0634\u0645\u0627 \u0645\u06cc \u062a\u0648\u0627\u0646\u06cc\u062f \u06cc\u06a9 \u062a\u0627\u06cc\u0645\u0631 \u062a\u0646\u0638\u06cc\u0645 \u06a9\u0646\u06cc\u062f \u062a\u0627 \u062c\u0644\u0633\u0647 \u062e\u0648\u062f \u0631\u0627 \u0645\u0637\u0627\u0628\u0642 \u0628\u0627 \u0646\u06cc\u0627\u0632 \u062e\u0648\u062f \u0633\u0641\u0627\u0631\u0634\u06cc \u06a9\u0646\u06cc\u062f. Endel \u0647\u0645\u0686\u0646\u06cc\u0646 \u0628\u0627 Apple Health \u06cc\u06a9\u067e\u0627\u0631\u0686\u0647 \u0645\u06cc \u0634\u0648\u062f \u0648 \u0628\u0647 \u0634\u0645\u0627 \u0627\u0645\u06a9\u0627\u0646 \u0645\u06cc \u062f\u0647\u062f \u0636\u0631\u0628\u0627\u0646 \u0642\u0644\u0628 \u062e\u0648\u062f \u0631\u0627 \u062f\u0631 \u0637\u0648\u0644 \u062c\u0644\u0633\u0627\u062a \u067e\u06cc\u06af\u06cc\u0631\u06cc \u06a9\u0646\u06cc\u062f. \u0627\u0632 \u0647\u0648\u0634 \u0645\u0635\u0646\u0648\u0639\u06cc \u0628\u0631\u0627\u06cc \u062a\u0637\u0628\u06cc\u0642 \u0635\u062f\u0627\u0647\u0627 \u0628\u0627 \u0631\u06cc\u062a\u0645 \u0634\u0628\u0627\u0646\u0647 \u0631\u0648\u0632\u06cc\u060c \u0645\u06a9\u0627\u0646\u060c \u0622\u0628 \u0648 \u0647\u0648\u0627 \u0648 \u0636\u0631\u0628\u0627\u0646 \u0642\u0644\u0628 \u0634\u0645\u0627 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0645\u06cc \u06a9\u0646\u062f.<\/p>\n<p>\u062f\u0627\u0646\u0644\u0648\u062f: Endel \u0628\u0631\u0627\u06cc <a href=\"https:\/\/apps.apple.com\/app\/endel-focus-sleep-relax\/id1346247457\" target=\"_blank\" rel=\"nofollow\">iOS<\/a> | <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.endel.endel&amp;cjevent=84c5dab3f9f811ed81e429930a18b8f9\" target=\"_blank\" rel=\"nofollow\">Android<\/a> (\u0631\u0627\u06cc\u06af\u0627\u0646\u060c \u0627\u0634\u062a\u0631\u0627\u06a9 \u062f\u0631 \u062f\u0633\u062a\u0631\u0633 \u0627\u0633\u062a)<\/p>\n<h2>5. \u0627\u067e\u0644\u06cc\u06a9\u06cc\u0634\u0646 \u0633\u0644\u0627\u0645\u062a\u06cc Nike Run Club<\/h2>\n\n\t\t<style type=\"text\/css\">\n\t\t\t#gallery-5 {\n\t\t\t\tmargin: auto;\n\t\t\t}\n\t\t\t#gallery-5 .gallery-item {\n\t\t\t\tfloat: right;\n\t\t\t\tmargin-top: 10px;\n\t\t\t\ttext-align: center;\n\t\t\t\twidth: 33%;\n\t\t\t}\n\t\t\t#gallery-5 img {\n\t\t\t\tborder: 2px solid #cfcfcf;\n\t\t\t}\n\t\t\t#gallery-5 .gallery-caption {\n\t\t\t\tmargin-left: 0;\n\t\t\t}\n\t\t\t\/* see gallery_shortcode() in wp-includes\/media.php *\/\n\t\t<\/style>\n\t\t<div id='gallery-5' class='gallery galleryid-54642 gallery-columns-3 gallery-size-full'><dl class='gallery-item'>\n\t\t\t<dt class='gallery-icon portrait'>\n\t\t\t\t<a href='https:\/\/avalpardakht.com\/blog\/10-%d8%a7%d9%be%d9%84%db%8c%da%a9%db%8c%d8%b4%d9%86-%d8%b3%d9%84%d8%a7%d9%85%d8%aa%db%8c-%d8%b9%d8%a7%d9%84%db%8c-%d8%a8%d8%b1%d8%a7%db%8c-%d8%af%d8%a7%d9%86%d9%84%d9%88%d8%af-%d8%a8%d8%b1%d8%a7%db%8c\/1-463\/'><img loading=\"lazy\" decoding=\"async\" width=\"319\" height=\"700\" src=\"https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/1-30.jpg\" class=\"attachment-full size-full\" alt=\"\u0627\u067e\u0644\u06cc\u06a9\u06cc\u0634\u0646 \u0633\u0644\u0627\u0645\u062a\u06cc\" srcset=\"https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/1-30.jpg 319w, https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/1-30-137x300.jpg 137w, https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/1-30-191x420.jpg 191w\" sizes=\"(max-width: 319px) 100vw, 319px\" \/><\/a>\n\t\t\t<\/dt><\/dl><dl class='gallery-item'>\n\t\t\t<dt class='gallery-icon portrait'>\n\t\t\t\t<a href='https:\/\/avalpardakht.com\/blog\/10-%d8%a7%d9%be%d9%84%db%8c%da%a9%db%8c%d8%b4%d9%86-%d8%b3%d9%84%d8%a7%d9%85%d8%aa%db%8c-%d8%b9%d8%a7%d9%84%db%8c-%d8%a8%d8%b1%d8%a7%db%8c-%d8%af%d8%a7%d9%86%d9%84%d9%88%d8%af-%d8%a8%d8%b1%d8%a7%db%8c\/2-546\/'><img loading=\"lazy\" decoding=\"async\" width=\"319\" height=\"700\" src=\"https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/2-30.jpg\" class=\"attachment-full size-full\" alt=\"\u0627\u067e\u0644\u06cc\u06a9\u06cc\u0634\u0646 \u0633\u0644\u0627\u0645\u062a\u06cc\" srcset=\"https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/2-30.jpg 319w, https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/2-30-137x300.jpg 137w, https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/2-30-191x420.jpg 191w\" sizes=\"(max-width: 319px) 100vw, 319px\" \/><\/a>\n\t\t\t<\/dt><\/dl><dl class='gallery-item'>\n\t\t\t<dt class='gallery-icon portrait'>\n\t\t\t\t<a href='https:\/\/avalpardakht.com\/blog\/10-%d8%a7%d9%be%d9%84%db%8c%da%a9%db%8c%d8%b4%d9%86-%d8%b3%d9%84%d8%a7%d9%85%d8%aa%db%8c-%d8%b9%d8%a7%d9%84%db%8c-%d8%a8%d8%b1%d8%a7%db%8c-%d8%af%d8%a7%d9%86%d9%84%d9%88%d8%af-%d8%a8%d8%b1%d8%a7%db%8c\/3-429\/'><img loading=\"lazy\" decoding=\"async\" width=\"322\" height=\"700\" src=\"https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/3-27.jpg\" class=\"attachment-full size-full\" alt=\"\u0627\u067e\u0644\u06cc\u06a9\u06cc\u0634\u0646 \u0633\u0644\u0627\u0645\u062a\u06cc\" srcset=\"https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/3-27.jpg 322w, https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/3-27-138x300.jpg 138w, https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/3-27-193x420.jpg 193w\" sizes=\"(max-width: 322px) 100vw, 322px\" \/><\/a>\n\t\t\t<\/dt><\/dl><br style=\"clear: both\" \/>\n\t\t<\/div>\n\n<p>\u0628\u0627 \u0628\u0631\u0646\u0627\u0645\u0647 Nike Run Club\u060c \u0645\u06cc \u062a\u0648\u0627\u0646\u06cc\u062f \u0628\u0647 \u06cc\u06a9 \u062f\u0648\u0646\u062f\u0647 \u0622\u06af\u0627\u0647 \u062a\u0628\u062f\u06cc\u0644 \u0634\u0648\u06cc\u062f. \u0686\u06cc\u0632\u06cc \u06a9\u0647 \u0627\u06cc\u0646 \u0628\u0631\u0646\u0627\u0645\u0647 \u0631\u0627 \u0645\u062a\u0645\u0627\u06cc\u0632 \u0645\u06cc \u06a9\u0646\u062f \u0645\u062c\u0645\u0648\u0639\u0647 \u06af\u0633\u062a\u0631\u062f\u0647 \u0627\u06cc \u0627\u0632 \u062f\u0648\u06cc\u062f\u0646 \u0647\u0627\u06cc \u0647\u062f\u0627\u06cc\u062a \u0634\u062f\u0647 \u0627\u0633\u062a \u06a9\u0647 \u0645\u0627\u0646\u0646\u062f \u06cc\u06a9 \u0645\u0631\u0628\u06cc \u062f\u0648\u06cc\u062f\u0646 \u0634\u062e\u0635\u06cc \u0639\u0645\u0644 \u0645\u06cc \u06a9\u0646\u062f. \u0627\u06cc\u0646 \u0627\u067e \u0628\u0631\u0646\u0627\u0645\u0647 \u0647\u0627\u06cc \u0622\u0645\u0648\u0632\u0634\u06cc \u0645\u062e\u062a\u0644\u0641\u06cc \u0631\u0627 \u0627\u0631\u0627\u0626\u0647 \u0645\u06cc \u062f\u0647\u062f\u060c \u0627\u0632 \u062c\u0645\u0644\u0647 \u0628\u0631\u0646\u0627\u0645\u0647 \u0647\u0627\u06cc\u06cc \u06a9\u0647 \u0628\u0631\u0627\u06cc \u062f\u0633\u062a\u06cc\u0627\u0628\u06cc \u0628\u0647 \u0645\u0633\u0627\u0641\u062a \u0647\u0627\u06cc \u0645\u0627\u0631\u0627\u062a\u0646 \u0637\u0631\u0627\u062d\u06cc \u0634\u062f\u0647 \u0627\u0646\u062f.<\/p>\n<p>\u0627\u06cc\u0646 \u0628\u0631\u0646\u0627\u0645\u0647 \u06a9\u0627\u0631 \u0628\u0633\u06cc\u0627\u0631 \u062e\u0648\u0628\u06cc \u0628\u0631\u0627\u06cc \u0631\u062f\u06cc\u0627\u0628\u06cc \u0645\u0633\u0627\u0641\u062a\u060c \u0632\u0645\u0627\u0646 \u0648 \u0633\u0631\u0639\u062a \u062f\u0648\u06cc\u062f\u0646 \u0634\u0645\u0627 \u0627\u0646\u062c\u0627\u0645 \u0645\u06cc \u062f\u0647\u062f. Nike Run Club \u0647\u0645\u0686\u0646\u06cc\u0646 \u0634\u0645\u0627 \u0631\u0627 \u0642\u0627\u062f\u0631 \u0645\u06cc \u0633\u0627\u0632\u062f \u062a\u0627 \u0628\u0627 \u0633\u0627\u06cc\u0631 \u062f\u0648\u0646\u062f\u06af\u0627\u0646 \u0648 \u062f\u0648\u0633\u062a\u0627\u0646 \u062e\u0648\u062f \u0627\u0632 \u0637\u0631\u06cc\u0642 \u0628\u0631\u062f\u0647\u0627\u06cc \u0627\u0645\u062a\u06cc\u0627\u0632\u0627\u062a \u0627\u062c\u062a\u0645\u0627\u0639\u06cc \u0627\u0631\u062a\u0628\u0627\u0637 \u0628\u0631\u0642\u0631\u0627\u0631 \u06a9\u0646\u06cc\u062f \u0648 \u0647\u0645\u0686\u0646\u06cc\u0646 \u0628\u0627 \u0627\u067e\u0644 \u0648\u0627\u0686 \u06a9\u0627\u0645\u0644\u0627\u064b \u06a9\u0627\u0631 \u0645\u06cc \u06a9\u0646\u062f.<\/p>\n<p>\u062f\u0627\u0646\u0644\u0648\u062f: Nike Run Club \u0628\u0631\u0627\u06cc <a href=\"https:\/\/apps.apple.com\/app\/nike-run-club-running-coach\/id387771637\" target=\"_blank\" rel=\"nofollow\">iOS<\/a> | <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.nike.plusgps&amp;cjevent=7a47ff0ff9f811ed81e429930a18b8f9\" target=\"_blank\" rel=\"nofollow\">\u0627\u0646\u062f\u0631\u0648\u06cc\u062f<\/a> (\u0631\u0627\u06cc\u06af\u0627\u0646)<\/p>\n<h2>6. Habitica<\/h2>\n\n\t\t<style type=\"text\/css\">\n\t\t\t#gallery-6 {\n\t\t\t\tmargin: auto;\n\t\t\t}\n\t\t\t#gallery-6 .gallery-item {\n\t\t\t\tfloat: right;\n\t\t\t\tmargin-top: 10px;\n\t\t\t\ttext-align: center;\n\t\t\t\twidth: 33%;\n\t\t\t}\n\t\t\t#gallery-6 img {\n\t\t\t\tborder: 2px solid #cfcfcf;\n\t\t\t}\n\t\t\t#gallery-6 .gallery-caption {\n\t\t\t\tmargin-left: 0;\n\t\t\t}\n\t\t\t\/* see gallery_shortcode() in wp-includes\/media.php *\/\n\t\t<\/style>\n\t\t<div id='gallery-6' class='gallery galleryid-54642 gallery-columns-3 gallery-size-full'><dl class='gallery-item'>\n\t\t\t<dt class='gallery-icon portrait'>\n\t\t\t\t<a href='https:\/\/avalpardakht.com\/blog\/10-%d8%a7%d9%be%d9%84%db%8c%da%a9%db%8c%d8%b4%d9%86-%d8%b3%d9%84%d8%a7%d9%85%d8%aa%db%8c-%d8%b9%d8%a7%d9%84%db%8c-%d8%a8%d8%b1%d8%a7%db%8c-%d8%af%d8%a7%d9%86%d9%84%d9%88%d8%af-%d8%a8%d8%b1%d8%a7%db%8c\/1-464\/'><img loading=\"lazy\" decoding=\"async\" width=\"323\" height=\"700\" src=\"https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/1-31.jpg\" class=\"attachment-full size-full\" alt=\"\u0627\u067e\u0644\u06cc\u06a9\u06cc\u0634\u0646 \u0633\u0644\u0627\u0645\u062a\u06cc\" srcset=\"https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/1-31.jpg 323w, https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/1-31-138x300.jpg 138w, https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/1-31-194x420.jpg 194w\" sizes=\"(max-width: 323px) 100vw, 323px\" \/><\/a>\n\t\t\t<\/dt><\/dl><dl class='gallery-item'>\n\t\t\t<dt class='gallery-icon portrait'>\n\t\t\t\t<a href='https:\/\/avalpardakht.com\/blog\/10-%d8%a7%d9%be%d9%84%db%8c%da%a9%db%8c%d8%b4%d9%86-%d8%b3%d9%84%d8%a7%d9%85%d8%aa%db%8c-%d8%b9%d8%a7%d9%84%db%8c-%d8%a8%d8%b1%d8%a7%db%8c-%d8%af%d8%a7%d9%86%d9%84%d9%88%d8%af-%d8%a8%d8%b1%d8%a7%db%8c\/2-547\/'><img loading=\"lazy\" decoding=\"async\" width=\"321\" height=\"699\" src=\"https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/2-31.jpg\" class=\"attachment-full size-full\" alt=\"\u0627\u067e\u0644\u06cc\u06a9\u06cc\u0634\u0646 \u0633\u0644\u0627\u0645\u062a\u06cc\" srcset=\"https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/2-31.jpg 321w, https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/2-31-138x300.jpg 138w, https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/2-31-193x420.jpg 193w\" sizes=\"(max-width: 321px) 100vw, 321px\" \/><\/a>\n\t\t\t<\/dt><\/dl><dl class='gallery-item'>\n\t\t\t<dt class='gallery-icon portrait'>\n\t\t\t\t<a href='https:\/\/avalpardakht.com\/blog\/10-%d8%a7%d9%be%d9%84%db%8c%da%a9%db%8c%d8%b4%d9%86-%d8%b3%d9%84%d8%a7%d9%85%d8%aa%db%8c-%d8%b9%d8%a7%d9%84%db%8c-%d8%a8%d8%b1%d8%a7%db%8c-%d8%af%d8%a7%d9%86%d9%84%d9%88%d8%af-%d8%a8%d8%b1%d8%a7%db%8c\/3-430\/'><img loading=\"lazy\" decoding=\"async\" width=\"320\" height=\"701\" src=\"https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/3-28.jpg\" class=\"attachment-full size-full\" alt=\"\u0627\u067e\u0644\u06cc\u06a9\u06cc\u0634\u0646 \u0633\u0644\u0627\u0645\u062a\u06cc\" srcset=\"https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/3-28.jpg 320w, https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/3-28-137x300.jpg 137w, https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/3-28-192x420.jpg 192w\" sizes=\"(max-width: 320px) 100vw, 320px\" \/><\/a>\n\t\t\t<\/dt><\/dl><br style=\"clear: both\" \/>\n\t\t<\/div>\n\n<p>Habitica \u06cc\u06a9 \u0628\u0631\u0646\u0627\u0645\u0647 \u0631\u062f\u06cc\u0627\u0628\u06cc \u0639\u0627\u062f\u062a \u0648 \u0645\u062f\u06cc\u0631\u06cc\u062a \u0648\u0638\u0627\u06cc\u0641 \u0627\u0633\u062a \u06a9\u0647 \u0631\u0648\u06cc\u06a9\u0631\u062f\u06cc \u0628\u0627\u0632\u06cc \u0633\u0627\u0632\u06cc \u0634\u062f\u0647 (gamified) \u0628\u0631\u0627\u06cc \u0627\u06cc\u062c\u0627\u062f \u0646\u0638\u0645 \u0648 \u0627\u0646\u0636\u0628\u0627\u0637 \u062f\u0627\u0631\u062f. \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0639\u0627\u062f\u062a\u200c\u0647\u0627\u06cc\u06cc \u0631\u0627 \u062a\u0646\u0638\u06cc\u0645 \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u0645\u06cc\u200c\u062e\u0648\u0627\u0647\u06cc\u062f \u0628\u0633\u0627\u0632\u06cc\u062f\u060c \u0648 \u0628\u0627\u0632\u06cc \u0628\u0627 \u0622\u0646\u0647\u0627 \u0628\u0647 \u0639\u0646\u0648\u0627\u0646 \u0686\u0627\u0644\u0634\u200c\u0647\u0627\u06cc \u0631\u0648\u0632\u0627\u0646\u0647 \u0628\u0631\u062e\u0648\u0631\u062f \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0647\u0631 \u0628\u0627\u0631 \u06a9\u0647 \u0627\u06cc\u0646 \u0686\u0627\u0644\u0634\u200c\u0647\u0627\u06cc \u0631\u0648\u0632\u0627\u0646\u0647 \u0631\u0627 \u062a\u06a9\u0645\u06cc\u0644 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f\u060c \u06cc\u06a9 \u062c\u0627\u06cc\u0632\u0647 \u062f\u0631\u0648\u0646 \u0628\u0627\u0632\u06cc \u062f\u0631\u06cc\u0627\u0641\u062a \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f \u06a9\u0647 \u0628\u0647 \u0634\u0645\u0627 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f \u0634\u062e\u0635\u06cc\u062a \u062e\u0648\u062f \u0631\u0627 \u0627\u0631\u062a\u0642\u0627 \u062f\u0647\u06cc\u062f.<\/p>\n<p>\u0647\u0645\u0686\u0646\u06cc\u0646 \u0648\u0642\u062a\u06cc \u062f\u0631\u0633\u062a \u0627\u0646\u062c\u0627\u0645 \u0646\u0645\u06cc \u062f\u0647\u06cc\u062f \u062c\u0631\u06cc\u0645\u0647 \u0645\u06cc \u06a9\u0646\u06cc\u062f. \u0627\u06af\u0631 \u0686\u0627\u0644\u0634\u06cc \u0631\u0627 \u0627\u0632 \u062f\u0633\u062a \u0628\u062f\u0647\u06cc\u062f \u06cc\u0627 \u06a9\u0627\u0631\u06cc \u0631\u0627 \u062f\u0631 \u0645\u062f\u062a \u0632\u0645\u0627\u0646 \u0645\u0639\u06cc\u0646 \u0627\u0646\u062c\u0627\u0645 \u0646\u062f\u0647\u06cc\u062f\u060c \u0627\u0645\u062a\u06cc\u0627\u0632\u0627\u062a\u06cc \u0631\u0627 \u0627\u0632 \u0634\u0645\u0627 \u0645\u06cc \u06af\u06cc\u0631\u062f. \u0634\u0645\u0627 \u0627\u0632 \u0627\u06cc\u0646 \u0627\u0645\u062a\u06cc\u0627\u0632\u0647\u0627 \u0628\u0631\u0627\u06cc \u0628\u062f\u0633\u062a \u0622\u0648\u0631\u062f\u0646 \u0645\u0627\u0645\u0648\u0631\u06cc\u062a \u0647\u0627\u06cc \u062c\u062f\u06cc\u062f\u060c \u062d\u06cc\u0648\u0627\u0646\u0627\u062a \u062e\u0627\u0646\u06af\u06cc \u0648 \u062a\u062c\u0647\u06cc\u0632\u0627\u062a \u0628\u0647\u062a\u0631 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0645\u06cc \u06a9\u0646\u06cc\u062f. \u0648 \u0627\u06af\u0631 \u062f\u0648\u0633\u062a\u0627\u0646 \u062e\u0648\u062f \u0631\u0627 \u062f\u0639\u0648\u062a \u06a9\u0646\u06cc\u062f\u060c \u062d\u062a\u06cc \u0645\u06cc \u062a\u0648\u0627\u0646\u06cc\u062f \u0622\u0646 \u0631\u0627 \u0628\u0647 \u0646\u0648\u0639\u06cc \u0628\u0627\u0632\u06cc \u0646\u0642\u0634 \u0622\u0641\u0631\u06cc\u0646\u06cc \u0622\u0646\u0644\u0627\u06cc\u0646 \u062a\u0628\u062f\u06cc\u0644 \u06a9\u0646\u06cc\u062f.<\/p>\n<p>\u062f\u0627\u0646\u0644\u0648\u062f: Habitica \u0628\u0631\u0627\u06cc <a href=\"https:\/\/apps.apple.com\/app\/habitica-gamified-taskmanager\/id994882113\" target=\"_blank\" rel=\"nofollow\">iOS<\/a> | <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.habitrpg.android.habitica&amp;cjevent=715099a8f9f811ed83ab00200a18b8f6\" target=\"_blank\" rel=\"nofollow\">Android<\/a> (\u062e\u0631\u06cc\u062f\u0647\u0627\u06cc \u062f\u0631\u0648\u0646 \u0628\u0631\u0646\u0627\u0645\u0647 \u0627\u06cc \u0631\u0627\u06cc\u06af\u0627\u0646 \u062f\u0631 \u062f\u0633\u062a\u0631\u0633 \u0627\u0633\u062a)<\/p>\n<h2>7. \u0627\u067e\u0644\u06cc\u06a9\u06cc\u0634\u0646 \u0633\u0644\u0627\u0645\u062a\u06cc Glucose Buddy<\/h2>\n\n\t\t<style type=\"text\/css\">\n\t\t\t#gallery-7 {\n\t\t\t\tmargin: auto;\n\t\t\t}\n\t\t\t#gallery-7 .gallery-item {\n\t\t\t\tfloat: right;\n\t\t\t\tmargin-top: 10px;\n\t\t\t\ttext-align: center;\n\t\t\t\twidth: 33%;\n\t\t\t}\n\t\t\t#gallery-7 img {\n\t\t\t\tborder: 2px solid #cfcfcf;\n\t\t\t}\n\t\t\t#gallery-7 .gallery-caption {\n\t\t\t\tmargin-left: 0;\n\t\t\t}\n\t\t\t\/* see gallery_shortcode() in wp-includes\/media.php *\/\n\t\t<\/style>\n\t\t<div id='gallery-7' class='gallery galleryid-54642 gallery-columns-3 gallery-size-full'><dl class='gallery-item'>\n\t\t\t<dt class='gallery-icon portrait'>\n\t\t\t\t<a href='https:\/\/avalpardakht.com\/blog\/10-%d8%a7%d9%be%d9%84%db%8c%da%a9%db%8c%d8%b4%d9%86-%d8%b3%d9%84%d8%a7%d9%85%d8%aa%db%8c-%d8%b9%d8%a7%d9%84%db%8c-%d8%a8%d8%b1%d8%a7%db%8c-%d8%af%d8%a7%d9%86%d9%84%d9%88%d8%af-%d8%a8%d8%b1%d8%a7%db%8c\/1-465\/'><img loading=\"lazy\" decoding=\"async\" width=\"322\" height=\"699\" src=\"https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/1-32.jpg\" class=\"attachment-full size-full\" alt=\"\u0627\u067e\u0644\u06cc\u06a9\u06cc\u0634\u0646 \u0633\u0644\u0627\u0645\u062a\u06cc\" srcset=\"https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/1-32.jpg 322w, https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/1-32-138x300.jpg 138w, https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/1-32-193x420.jpg 193w\" sizes=\"(max-width: 322px) 100vw, 322px\" \/><\/a>\n\t\t\t<\/dt><\/dl><dl class='gallery-item'>\n\t\t\t<dt class='gallery-icon portrait'>\n\t\t\t\t<a href='https:\/\/avalpardakht.com\/blog\/10-%d8%a7%d9%be%d9%84%db%8c%da%a9%db%8c%d8%b4%d9%86-%d8%b3%d9%84%d8%a7%d9%85%d8%aa%db%8c-%d8%b9%d8%a7%d9%84%db%8c-%d8%a8%d8%b1%d8%a7%db%8c-%d8%af%d8%a7%d9%86%d9%84%d9%88%d8%af-%d8%a8%d8%b1%d8%a7%db%8c\/2-548\/'><img loading=\"lazy\" decoding=\"async\" width=\"322\" height=\"702\" src=\"https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/2-32.jpg\" class=\"attachment-full size-full\" alt=\"\u0627\u067e\u0644\u06cc\u06a9\u06cc\u0634\u0646 \u0633\u0644\u0627\u0645\u062a\u06cc\" srcset=\"https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/2-32.jpg 322w, https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/2-32-138x300.jpg 138w, https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/2-32-193x420.jpg 193w\" sizes=\"(max-width: 322px) 100vw, 322px\" \/><\/a>\n\t\t\t<\/dt><\/dl><dl class='gallery-item'>\n\t\t\t<dt class='gallery-icon portrait'>\n\t\t\t\t<a href='https:\/\/avalpardakht.com\/blog\/10-%d8%a7%d9%be%d9%84%db%8c%da%a9%db%8c%d8%b4%d9%86-%d8%b3%d9%84%d8%a7%d9%85%d8%aa%db%8c-%d8%b9%d8%a7%d9%84%db%8c-%d8%a8%d8%b1%d8%a7%db%8c-%d8%af%d8%a7%d9%86%d9%84%d9%88%d8%af-%d8%a8%d8%b1%d8%a7%db%8c\/3-431\/'><img loading=\"lazy\" decoding=\"async\" width=\"324\" height=\"701\" src=\"https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/3-29.jpg\" class=\"attachment-full size-full\" alt=\"\u0627\u067e\u0644\u06cc\u06a9\u06cc\u0634\u0646 \u0633\u0644\u0627\u0645\u062a\u06cc\" srcset=\"https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/3-29.jpg 324w, https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/3-29-139x300.jpg 139w, https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/3-29-194x420.jpg 194w\" sizes=\"(max-width: 324px) 100vw, 324px\" \/><\/a>\n\t\t\t<\/dt><\/dl><br style=\"clear: both\" \/>\n\t\t<\/div>\n\n<p>\u0627\u06af\u0631 \u062f\u06cc\u0627\u0628\u062a \u062f\u0627\u0631\u06cc\u062f \u0648 \u0647\u062f\u0641\u062a\u0627\u0646 \u062d\u0641\u0638 \u0633\u0637\u062d \u0642\u0646\u062f \u062e\u0648\u0646 \u0633\u0627\u0644\u0645 \u0627\u0633\u062a\u060c \u0627\u06cc\u0646 \u0628\u0631\u0646\u0627\u0645\u0647 \u0636\u0631\u0648\u0631\u06cc \u0627\u0633\u062a. \u0628\u0647 \u0631\u0627\u062d\u062a\u06cc \u0628\u0647 \u0634\u0645\u0627 \u0627\u0645\u06a9\u0627\u0646 \u0645\u06cc \u062f\u0647\u062f \u0633\u0637\u062d \u06af\u0644\u0648\u06a9\u0632 \u0631\u0648\u0632\u0627\u0646\u0647\u060c \u0632\u0645\u0627\u0646 \u0627\u0646\u062f\u0627\u0632\u0647 \u06af\u06cc\u0631\u06cc\u060c \u0641\u0634\u0627\u0631 \u062e\u0648\u0646 \u0648 \u062d\u062a\u06cc \u0641\u0639\u0627\u0644\u06cc\u062a \u0628\u062f\u0646\u06cc \u062e\u0648\u062f \u0631\u0627 \u062b\u0628\u062a \u06a9\u0646\u06cc\u062f. \u0627\u06cc\u0646 \u0628\u0631\u0646\u0627\u0645\u0647 \u0647\u0645\u0647 \u0627\u06cc\u0646\u0647\u0627 \u0631\u0627 \u062f\u0631 \u0646\u0638\u0631 \u0645\u06cc \u06af\u06cc\u0631\u062f \u0648 \u062e\u0644\u0627\u0635\u0647 \u0631\u0648\u0632\u0627\u0646\u0647 \u0645\u0641\u06cc\u062f\u06cc \u0631\u0627 \u0628\u0647 \u0634\u0645\u0627 \u0627\u0631\u0627\u0626\u0647 \u0645\u06cc \u062f\u0647\u062f.<\/p>\n<p>\u0647\u0645\u0686\u0646\u06cc\u0646 \u0628\u0631\u0627\u06cc \u0631\u062f\u06cc\u0627\u0628\u06cc \u062f\u0642\u06cc\u0642 \u0628\u0627 \u062f\u0633\u062a\u06af\u0627\u0647 \u0647\u0627\u06cc \u0646\u0638\u0627\u0631\u062a \u0628\u0631 \u06af\u0644\u0648\u06a9\u0632 \u062f\u06a9\u0633\u06a9\u0627\u0645 \u0647\u0645\u06af\u0627\u0645 \u0645\u06cc \u0634\u0648\u062f. \u06cc\u06a9 \u0628\u062e\u0634 \u0628\u06cc\u0646\u0634 \u062c\u062f\u0627\u06af\u0627\u0646\u0647 \u062f\u0631 \u0628\u0631\u0646\u0627\u0645\u0647 \u0686\u0627\u0631\u062a \u0647\u0627 \u0648 \u0646\u0645\u0648\u062f\u0627\u0631\u0647\u0627\u06cc \u0622\u0645\u0648\u0632\u0646\u062f\u0647 \u0631\u0627 \u0628\u0631\u0627\u06cc \u062a\u062c\u0633\u0645 \u0631\u0648\u0646\u062f\u0647\u0627 \u0648 \u0627\u0644\u06af\u0648\u0647\u0627\u06cc \u0633\u0644\u0627\u0645\u062a\u06cc \u0634\u0645\u0627 \u0627\u0631\u0627\u0626\u0647 \u0645\u06cc \u062f\u0647\u062f \u06a9\u0647 \u0645\u06cc \u062a\u0648\u0627\u0646\u062f \u062f\u0631 \u0631\u062f\u06cc\u0627\u0628\u06cc \u067e\u06cc\u0634\u0631\u0641\u062a \u0634\u0645\u0627 \u0645\u0641\u06cc\u062f \u0628\u0627\u0634\u062f.<\/p>\n<p>\u062f\u0627\u0646\u0644\u0648\u062f: Glucose Buddy \u0628\u0631\u0627\u06cc <a href=\"https:\/\/apps.apple.com\/app\/glucose-buddy-diabetes-tracker\/id294754639\" target=\"_blank\" rel=\"nofollow\">iOS<\/a> | <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.skyhealth.glucosebuddyfree&amp;cjevent=66fb50cbf9f811ed814973890a18b8f7\" target=\"_blank\" rel=\"nofollow\">Android<\/a> (\u0631\u0627\u06cc\u06af\u0627\u0646\u060c \u0627\u0634\u062a\u0631\u0627\u06a9 \u062f\u0631 \u062f\u0633\u062a\u0631\u0633 \u0627\u0633\u062a)<\/p>\n<h2>8. Insight Timer<\/h2>\n\n\t\t<style type=\"text\/css\">\n\t\t\t#gallery-8 {\n\t\t\t\tmargin: auto;\n\t\t\t}\n\t\t\t#gallery-8 .gallery-item {\n\t\t\t\tfloat: right;\n\t\t\t\tmargin-top: 10px;\n\t\t\t\ttext-align: center;\n\t\t\t\twidth: 33%;\n\t\t\t}\n\t\t\t#gallery-8 img {\n\t\t\t\tborder: 2px solid #cfcfcf;\n\t\t\t}\n\t\t\t#gallery-8 .gallery-caption {\n\t\t\t\tmargin-left: 0;\n\t\t\t}\n\t\t\t\/* see gallery_shortcode() in wp-includes\/media.php *\/\n\t\t<\/style>\n\t\t<div id='gallery-8' class='gallery galleryid-54642 gallery-columns-3 gallery-size-full'><dl class='gallery-item'>\n\t\t\t<dt class='gallery-icon portrait'>\n\t\t\t\t<a href='https:\/\/avalpardakht.com\/blog\/10-%d8%a7%d9%be%d9%84%db%8c%da%a9%db%8c%d8%b4%d9%86-%d8%b3%d9%84%d8%a7%d9%85%d8%aa%db%8c-%d8%b9%d8%a7%d9%84%db%8c-%d8%a8%d8%b1%d8%a7%db%8c-%d8%af%d8%a7%d9%86%d9%84%d9%88%d8%af-%d8%a8%d8%b1%d8%a7%db%8c\/1-466\/'><img loading=\"lazy\" decoding=\"async\" width=\"322\" height=\"699\" src=\"https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/1-33.jpg\" class=\"attachment-full size-full\" alt=\"\u0627\u067e\u0644\u06cc\u06a9\u06cc\u0634\u0646 \u0633\u0644\u0627\u0645\u062a\u06cc\" srcset=\"https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/1-33.jpg 322w, https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/1-33-138x300.jpg 138w, https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/1-33-193x420.jpg 193w\" sizes=\"(max-width: 322px) 100vw, 322px\" \/><\/a>\n\t\t\t<\/dt><\/dl><dl class='gallery-item'>\n\t\t\t<dt class='gallery-icon portrait'>\n\t\t\t\t<a href='https:\/\/avalpardakht.com\/blog\/10-%d8%a7%d9%be%d9%84%db%8c%da%a9%db%8c%d8%b4%d9%86-%d8%b3%d9%84%d8%a7%d9%85%d8%aa%db%8c-%d8%b9%d8%a7%d9%84%db%8c-%d8%a8%d8%b1%d8%a7%db%8c-%d8%af%d8%a7%d9%86%d9%84%d9%88%d8%af-%d8%a8%d8%b1%d8%a7%db%8c\/2-549\/'><img loading=\"lazy\" decoding=\"async\" width=\"320\" height=\"696\" src=\"https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/2-33.jpg\" class=\"attachment-full size-full\" alt=\"\u0627\u067e\u0644\u06cc\u06a9\u06cc\u0634\u0646 \u0633\u0644\u0627\u0645\u062a\u06cc\" srcset=\"https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/2-33.jpg 320w, https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/2-33-138x300.jpg 138w, https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/2-33-193x420.jpg 193w\" sizes=\"(max-width: 320px) 100vw, 320px\" \/><\/a>\n\t\t\t<\/dt><\/dl><dl class='gallery-item'>\n\t\t\t<dt class='gallery-icon portrait'>\n\t\t\t\t<a href='https:\/\/avalpardakht.com\/blog\/10-%d8%a7%d9%be%d9%84%db%8c%da%a9%db%8c%d8%b4%d9%86-%d8%b3%d9%84%d8%a7%d9%85%d8%aa%db%8c-%d8%b9%d8%a7%d9%84%db%8c-%d8%a8%d8%b1%d8%a7%db%8c-%d8%af%d8%a7%d9%86%d9%84%d9%88%d8%af-%d8%a8%d8%b1%d8%a7%db%8c\/3-432\/'><img loading=\"lazy\" decoding=\"async\" width=\"320\" height=\"700\" src=\"https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/3-30.jpg\" class=\"attachment-full size-full\" alt=\"\u0627\u067e\u0644\u06cc\u06a9\u06cc\u0634\u0646 \u0633\u0644\u0627\u0645\u062a\u06cc\" srcset=\"https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/3-30.jpg 320w, https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/3-30-137x300.jpg 137w, https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/3-30-192x420.jpg 192w\" sizes=\"(max-width: 320px) 100vw, 320px\" \/><\/a>\n\t\t\t<\/dt><\/dl><br style=\"clear: both\" \/>\n\t\t<\/div>\n\n<p>\u0627\u06af\u0631 \u0645\u06cc \u062e\u0648\u0627\u0647\u06cc\u062f \u0628\u0627 \u0645\u0631\u0627\u0642\u0628\u0647 \u0630\u0647\u0646\u06cc \u0634\u0631\u0648\u0639 \u06a9\u0646\u06cc\u062f\u060c \u0628\u0627 Insight Timer \u0647\u0645\u0631\u0627\u0647 \u0628\u0627\u0634\u06cc\u062f. \u0627\u0632 \u0648\u06cc\u0698\u06af\u06cc \u0647\u0627\u06cc \u0627\u0635\u0644\u06cc \u0627\u06cc\u0646 \u0628\u0631\u0646\u0627\u0645\u0647 \u0645\u06cc \u062a\u0648\u0627\u0646 \u0628\u0647 \u0628\u0631\u0646\u0627\u0645\u0647 \u0647\u0627\u06cc \u062e\u0648\u0627\u0628\u060c \u06a9\u0644\u0627\u0633 \u0647\u0627\u06cc \u06cc\u0648\u06af\u0627 \u0648 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u062a\u0646\u0641\u0633\u06cc \u0627\u0634\u0627\u0631\u0647 \u06a9\u0631\u062f. \u0647\u0645\u0686\u0646\u06cc\u0646 \u062f\u0627\u0631\u0627\u06cc \u062f\u0648\u0631\u0647 \u0647\u0627\u06cc \u0645\u062f\u06cc\u062a\u06cc\u0634\u0646 \u062e\u0627\u0635\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0628\u0647 \u0634\u0645\u0627 \u062f\u0631 \u0645\u0642\u0627\u0628\u0644\u0647 \u0628\u0627 \u0627\u0633\u062a\u0631\u0633 \u0648 \u0627\u0636\u0637\u0631\u0627\u0628 \u06a9\u0645\u06a9 \u0645\u06cc \u06a9\u0646\u062f.<\/p>\n<p>Insight Timer \u0627\u0646\u0648\u0627\u0639 \u0645\u0648\u0633\u06cc\u0642\u06cc \u0631\u0627 \u0628\u0631\u0627\u06cc \u0645\u062f\u06cc\u062a\u06cc\u0634\u0646 \u0641\u0631\u0627\u0647\u0645 \u0645\u06cc \u06a9\u0646\u062f\u060c \u0645\u0627\u0646\u0646\u062f \u0635\u062f\u0627\u0647\u0627\u06cc \u0637\u0628\u06cc\u0639\u062a \u0648 \u0622\u0648\u0627\u0632 \u062e\u0648\u0627\u0646\u062f\u0646. \u0628\u0627 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u0627\u06cc\u0646 \u0628\u0631\u0646\u0627\u0645\u0647\u060c \u0645\u06cc \u062a\u0648\u0627\u0646\u06cc\u062f \u06cc\u0627\u062f \u0628\u06af\u06cc\u0631\u06cc\u062f \u06a9\u0647 \u0686\u06af\u0648\u0646\u0647 \u0628\u0627 \u0635\u062f\u0627 \u062f\u0631\u0645\u0627\u0646\u06cc \u0645\u062f\u06cc\u062a\u06cc\u0634\u0646 \u06a9\u0646\u06cc\u062f \u0648 \u0628\u0627 \u06cc\u06a9 \u062c\u0627\u0645\u0639\u0647 \u062d\u0645\u0627\u06cc\u062a \u06a9\u0646\u0646\u062f\u0647 \u0627\u0632 \u0627\u0641\u0631\u0627\u062f \u0628\u0627 \u0639\u0644\u0627\u06cc\u0642 \u0645\u0634\u0627\u0628\u0647 \u0627\u0631\u062a\u0628\u0627\u0637 \u0628\u0631\u0642\u0631\u0627\u0631 \u06a9\u0646\u06cc\u062f. \u0627\u06cc\u0646 \u06cc\u06a9 \u0628\u0631\u0646\u0627\u0645\u0647 \u0647\u0645\u0647 \u06a9\u0627\u0631\u0647 \u0627\u0633\u062a \u06a9\u0647 \u0645\u06cc \u062a\u0648\u0627\u0646\u062f \u0628\u0647 \u0634\u0645\u0627 \u06a9\u0645\u06a9 \u06a9\u0646\u062f \u062a\u0645\u0631\u06a9\u0632 \u062e\u0648\u062f \u0631\u0627 \u062d\u0641\u0638 \u06a9\u0646\u06cc\u062f\u060c \u067e\u0633 \u0627\u0632 \u06cc\u06a9 \u0631\u0648\u0632 \u0637\u0648\u0644\u0627\u0646\u06cc \u0641\u0634\u0627\u0631 \u062e\u0648\u062f \u0631\u0627 \u0627\u0632 \u062d\u0627\u0644\u062a \u0641\u0634\u0631\u062f\u0647 \u062e\u0627\u0631\u062c \u06a9\u0646\u06cc\u062f \u06cc\u0627 \u06cc\u06a9 \u0639\u0627\u062f\u062a \u0645\u062f\u06cc\u062a\u06cc\u0634\u0646 \u0633\u0627\u062f\u0647 \u0627\u06cc\u062c\u0627\u062f \u06a9\u0646\u06cc\u062f.<\/p>\n<p>\u062f\u0627\u0646\u0644\u0648\u062f: Insight Timer \u0628\u0631\u0627\u06cc <a href=\"https:\/\/apps.apple.com\/app\/insight-timer-meditate-sleep\/id337472899\" target=\"_blank\" rel=\"nofollow\">iOS<\/a> | <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.spotlightsix.zentimerlite2&amp;cjevent=5b833850f9f811ed827614270a18b8fb\" target=\"_blank\" rel=\"nofollow\">Android<\/a> (\u062e\u0631\u06cc\u062f\u0647\u0627\u06cc \u062f\u0631\u0648\u0646 \u0628\u0631\u0646\u0627\u0645\u0647 \u0627\u06cc \u0631\u0627\u06cc\u06af\u0627\u0646 \u062f\u0631 \u062f\u0633\u062a\u0631\u0633 \u0627\u0633\u062a)<\/p>\n<h2>9. \u0627\u067e\u0644\u06cc\u06a9\u06cc\u0634\u0646 \u0633\u0644\u0627\u0645\u062a\u06cc Sleepzy<\/h2>\n\n\t\t<style type=\"text\/css\">\n\t\t\t#gallery-9 {\n\t\t\t\tmargin: auto;\n\t\t\t}\n\t\t\t#gallery-9 .gallery-item {\n\t\t\t\tfloat: right;\n\t\t\t\tmargin-top: 10px;\n\t\t\t\ttext-align: center;\n\t\t\t\twidth: 33%;\n\t\t\t}\n\t\t\t#gallery-9 img {\n\t\t\t\tborder: 2px solid #cfcfcf;\n\t\t\t}\n\t\t\t#gallery-9 .gallery-caption {\n\t\t\t\tmargin-left: 0;\n\t\t\t}\n\t\t\t\/* see gallery_shortcode() in wp-includes\/media.php *\/\n\t\t<\/style>\n\t\t<div id='gallery-9' class='gallery galleryid-54642 gallery-columns-3 gallery-size-full'><dl class='gallery-item'>\n\t\t\t<dt class='gallery-icon portrait'>\n\t\t\t\t<a href='https:\/\/avalpardakht.com\/blog\/10-%d8%a7%d9%be%d9%84%db%8c%da%a9%db%8c%d8%b4%d9%86-%d8%b3%d9%84%d8%a7%d9%85%d8%aa%db%8c-%d8%b9%d8%a7%d9%84%db%8c-%d8%a8%d8%b1%d8%a7%db%8c-%d8%af%d8%a7%d9%86%d9%84%d9%88%d8%af-%d8%a8%d8%b1%d8%a7%db%8c\/1-467\/'><img loading=\"lazy\" decoding=\"async\" width=\"321\" height=\"699\" src=\"https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/1-34.jpg\" class=\"attachment-full size-full\" alt=\"\u0627\u067e\u0644\u06cc\u06a9\u06cc\u0634\u0646 \u0633\u0644\u0627\u0645\u062a\u06cc\" srcset=\"https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/1-34.jpg 321w, https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/1-34-138x300.jpg 138w, https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/1-34-193x420.jpg 193w\" sizes=\"(max-width: 321px) 100vw, 321px\" \/><\/a>\n\t\t\t<\/dt><\/dl><dl class='gallery-item'>\n\t\t\t<dt class='gallery-icon portrait'>\n\t\t\t\t<a href='https:\/\/avalpardakht.com\/blog\/10-%d8%a7%d9%be%d9%84%db%8c%da%a9%db%8c%d8%b4%d9%86-%d8%b3%d9%84%d8%a7%d9%85%d8%aa%db%8c-%d8%b9%d8%a7%d9%84%db%8c-%d8%a8%d8%b1%d8%a7%db%8c-%d8%af%d8%a7%d9%86%d9%84%d9%88%d8%af-%d8%a8%d8%b1%d8%a7%db%8c\/2-550\/'><img loading=\"lazy\" decoding=\"async\" width=\"318\" height=\"695\" src=\"https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/2-34.jpg\" class=\"attachment-full size-full\" alt=\"\u0627\u067e\u0644\u06cc\u06a9\u06cc\u0634\u0646 \u0633\u0644\u0627\u0645\u062a\u06cc\" srcset=\"https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/2-34.jpg 318w, https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/2-34-137x300.jpg 137w, https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/2-34-192x420.jpg 192w\" sizes=\"(max-width: 318px) 100vw, 318px\" \/><\/a>\n\t\t\t<\/dt><\/dl><dl class='gallery-item'>\n\t\t\t<dt class='gallery-icon portrait'>\n\t\t\t\t<a href='https:\/\/avalpardakht.com\/blog\/10-%d8%a7%d9%be%d9%84%db%8c%da%a9%db%8c%d8%b4%d9%86-%d8%b3%d9%84%d8%a7%d9%85%d8%aa%db%8c-%d8%b9%d8%a7%d9%84%db%8c-%d8%a8%d8%b1%d8%a7%db%8c-%d8%af%d8%a7%d9%86%d9%84%d9%88%d8%af-%d8%a8%d8%b1%d8%a7%db%8c\/3-433\/'><img loading=\"lazy\" decoding=\"async\" width=\"316\" height=\"695\" src=\"https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/3-31.jpg\" class=\"attachment-full size-full\" alt=\"\u0627\u067e\u0644\u06cc\u06a9\u06cc\u0634\u0646 \u0633\u0644\u0627\u0645\u062a\u06cc\" srcset=\"https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/3-31.jpg 316w, https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/3-31-136x300.jpg 136w, https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/3-31-191x420.jpg 191w\" sizes=\"(max-width: 316px) 100vw, 316px\" \/><\/a>\n\t\t\t<\/dt><\/dl><br style=\"clear: both\" \/>\n\t\t<\/div>\n\n<p>Sleepzy \u06cc\u06a9\u06cc \u0627\u0632 \u0628\u0647\u062a\u0631\u06cc\u0646 \u0628\u0631\u0646\u0627\u0645\u0647 \u0647\u0627 \u0628\u0631\u0627\u06cc \u0631\u062f\u06cc\u0627\u0628\u06cc \u0648 \u0628\u0647\u0628\u0648\u062f \u06a9\u06cc\u0641\u06cc\u062a \u062e\u0648\u0627\u0628 \u0634\u0645\u0627 \u0627\u0633\u062a. \u0627\u0632 \u062d\u0633\u06af\u0631\u0647\u0627\u06cc \u062a\u0644\u0641\u0646 \u0634\u0645\u0627 \u0628\u0631\u0627\u06cc \u0631\u062f\u06cc\u0627\u0628\u06cc \u0645\u06cc\u0632\u0627\u0646 \u062e\u0648\u0627\u0628 \u0634\u0645\u0627 \u0648 \u0628\u06cc\u062f\u0627\u0631 \u0634\u062f\u0646 \u0634\u0645\u0627 \u062f\u0631 \u0645\u0631\u062d\u0644\u0647 \u062e\u0648\u0627\u0628 \u0633\u0628\u06a9 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0645\u06cc \u06a9\u0646\u062f. \u0627\u06cc\u0646 \u06a9\u0627\u0631 \u0628\u0627\u0639\u062b \u0645\u06cc\u200c\u0634\u0648\u062f \u0635\u0628\u062d\u200c\u0647\u0627 \u0631\u0627\u062d\u062a \u200c\u062a\u0631 \u0627\u0632 \u062e\u0648\u0627\u0628 \u0628\u06cc\u062f\u0627\u0631 \u0634\u0648\u06cc\u062f \u0648 \u0633\u0631\u062d\u0627\u0644 \u0634\u0648\u06cc\u062f.<\/p>\n<p>\u0634\u0645\u0627 \u0645\u06cc \u062a\u0648\u0627\u0646\u06cc\u062f \u067e\u0646\u062c\u0631\u0647 \u0628\u06cc\u062f\u0627\u0631 \u0634\u062f\u0646 \u062e\u0648\u062f \u0631\u0627 \u062a\u0646\u0638\u06cc\u0645 \u06a9\u0646\u06cc\u062f\u060c \u0627\u0632 \u0645\u06cc\u0627\u0646 \u0632\u0646\u06af \u0647\u0627\u06cc \u0645\u062e\u062a\u0644\u0641 \u0627\u0646\u062a\u062e\u0627\u0628 \u06a9\u0646\u06cc\u062f \u0648 \u062f\u0631 \u0645\u0648\u0631\u062f \u0639\u0648\u0627\u0645\u0644\u06cc \u0645\u0627\u0646\u0646\u062f \u06a9\u0645\u0628\u0648\u062f \u062e\u0648\u0627\u0628 \u0648 \u06a9\u06cc\u0641\u06cc\u062a \u062e\u0648\u0627\u0628 \u0627\u0637\u0644\u0627\u0639\u0627\u062a\u06cc \u06a9\u0633\u0628 \u06a9\u0646\u06cc\u062f. \u0647\u0645\u0686\u0646\u06cc\u0646 \u062f\u0627\u0631\u0627\u06cc \u0645\u0648\u0633\u06cc\u0642\u06cc \u0622\u0631\u0627\u0645\u0634\u200c\u0628\u062e\u0634\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0647\u0631 \u0634\u0628 \u0622\u0646 \u0631\u0627 \u0628\u0631\u0627\u06cc \u0686\u0631\u062a \u0632\u062f\u0646 \u067e\u062e\u0634 \u06a9\u0646\u06cc\u062f \u0648 \u0646\u06a9\u0627\u062a \u0648 \u0628\u06cc\u0646\u0634\u200c\u0647\u0627\u06cc \u0645\u0641\u06cc\u062f\u06cc \u062f\u0631 \u0645\u0648\u0631\u062f \u0628\u0647\u0628\u0648\u062f \u062e\u0648\u0627\u0628 \u0634\u0645\u0627 \u0627\u0631\u0627\u0626\u0647 \u0645\u06cc\u200c\u062f\u0647\u062f.<\/p>\n<p>\u062f\u0627\u0646\u0644\u0648\u062f: Sleepzy \u0628\u0631\u0627\u06cc <a href=\"https:\/\/apps.apple.com\/app\/sleepzy-sleep-cycle-tracker\/id1064910141\" target=\"_blank\" rel=\"nofollow\">iOS<\/a> | <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.apalon.alarmclock.smart&amp;cjevent=50a9f6f7f9f811ed827614270a18b8fb\" target=\"_blank\" rel=\"nofollow\">Android<\/a> (\u0631\u0627\u06cc\u06af\u0627\u0646\u060c \u0627\u0634\u062a\u0631\u0627\u06a9 \u062f\u0631 \u062f\u0633\u062a\u0631\u0633 \u0627\u0633\u062a)<\/p>\n<h2>10. \u0627\u067e\u0644\u06cc\u06a9\u06cc\u0634\u0646 \u0633\u0644\u0627\u0645\u062a\u06cc BetterHelp<\/h2>\n\n\t\t<style type=\"text\/css\">\n\t\t\t#gallery-10 {\n\t\t\t\tmargin: auto;\n\t\t\t}\n\t\t\t#gallery-10 .gallery-item {\n\t\t\t\tfloat: right;\n\t\t\t\tmargin-top: 10px;\n\t\t\t\ttext-align: center;\n\t\t\t\twidth: 33%;\n\t\t\t}\n\t\t\t#gallery-10 img {\n\t\t\t\tborder: 2px solid #cfcfcf;\n\t\t\t}\n\t\t\t#gallery-10 .gallery-caption {\n\t\t\t\tmargin-left: 0;\n\t\t\t}\n\t\t\t\/* see gallery_shortcode() in wp-includes\/media.php *\/\n\t\t<\/style>\n\t\t<div id='gallery-10' class='gallery galleryid-54642 gallery-columns-3 gallery-size-full'><dl class='gallery-item'>\n\t\t\t<dt class='gallery-icon portrait'>\n\t\t\t\t<a href='https:\/\/avalpardakht.com\/blog\/10-%d8%a7%d9%be%d9%84%db%8c%da%a9%db%8c%d8%b4%d9%86-%d8%b3%d9%84%d8%a7%d9%85%d8%aa%db%8c-%d8%b9%d8%a7%d9%84%db%8c-%d8%a8%d8%b1%d8%a7%db%8c-%d8%af%d8%a7%d9%86%d9%84%d9%88%d8%af-%d8%a8%d8%b1%d8%a7%db%8c\/1-468\/'><img loading=\"lazy\" decoding=\"async\" width=\"321\" height=\"702\" src=\"https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/1-35.jpg\" class=\"attachment-full size-full\" alt=\"\u0627\u067e\u0644\u06cc\u06a9\u06cc\u0634\u0646 \u0633\u0644\u0627\u0645\u062a\u06cc\" srcset=\"https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/1-35.jpg 321w, https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/1-35-137x300.jpg 137w, https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/1-35-192x420.jpg 192w\" sizes=\"(max-width: 321px) 100vw, 321px\" \/><\/a>\n\t\t\t<\/dt><\/dl><dl class='gallery-item'>\n\t\t\t<dt class='gallery-icon portrait'>\n\t\t\t\t<a href='https:\/\/avalpardakht.com\/blog\/10-%d8%a7%d9%be%d9%84%db%8c%da%a9%db%8c%d8%b4%d9%86-%d8%b3%d9%84%d8%a7%d9%85%d8%aa%db%8c-%d8%b9%d8%a7%d9%84%db%8c-%d8%a8%d8%b1%d8%a7%db%8c-%d8%af%d8%a7%d9%86%d9%84%d9%88%d8%af-%d8%a8%d8%b1%d8%a7%db%8c\/2-551\/'><img loading=\"lazy\" decoding=\"async\" width=\"324\" height=\"699\" src=\"https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/2-35.jpg\" class=\"attachment-full size-full\" alt=\"\u0627\u067e\u0644\u06cc\u06a9\u06cc\u0634\u0646 \u0633\u0644\u0627\u0645\u062a\u06cc\" srcset=\"https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/2-35.jpg 324w, https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/2-35-139x300.jpg 139w, https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/2-35-195x420.jpg 195w\" sizes=\"(max-width: 324px) 100vw, 324px\" \/><\/a>\n\t\t\t<\/dt><\/dl><dl class='gallery-item'>\n\t\t\t<dt class='gallery-icon portrait'>\n\t\t\t\t<a href='https:\/\/avalpardakht.com\/blog\/10-%d8%a7%d9%be%d9%84%db%8c%da%a9%db%8c%d8%b4%d9%86-%d8%b3%d9%84%d8%a7%d9%85%d8%aa%db%8c-%d8%b9%d8%a7%d9%84%db%8c-%d8%a8%d8%b1%d8%a7%db%8c-%d8%af%d8%a7%d9%86%d9%84%d9%88%d8%af-%d8%a8%d8%b1%d8%a7%db%8c\/3-434\/'><img loading=\"lazy\" decoding=\"async\" width=\"324\" height=\"701\" src=\"https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/3-32.jpg\" class=\"attachment-full size-full\" alt=\"\u0627\u067e\u0644\u06cc\u06a9\u06cc\u0634\u0646 \u0633\u0644\u0627\u0645\u062a\u06cc\" srcset=\"https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/3-32.jpg 324w, https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/3-32-139x300.jpg 139w, https:\/\/avalpardakht.com\/blog\/wp-content\/uploads\/2023\/05\/3-32-194x420.jpg 194w\" sizes=\"(max-width: 324px) 100vw, 324px\" \/><\/a>\n\t\t\t<\/dt><\/dl><br style=\"clear: both\" \/>\n\t\t<\/div>\n\n<p>\u0627\u06af\u0631 \u0645\u06cc\u200c\u062e\u0648\u0627\u0647\u06cc\u062f \u062f\u0631 \u0622\u0633\u0627\u06cc\u0634 \u062e\u0627\u0646\u0647\u200c\u062a\u0627\u0646 \u0628\u0647 \u062f\u0631\u0645\u0627\u0646 \u0628\u067e\u0631\u062f\u0627\u0632\u06cc\u062f\u060c BetterHelp \u0645\u0637\u0645\u0626\u0646\u200c\u062a\u0631\u06cc\u0646 \u06af\u0632\u06cc\u0646\u0647 \u0627\u0633\u062a. \u0627\u06cc\u0646 \u0634\u0645\u0627 \u0631\u0627 \u0628\u0627 \u06cc\u06a9 \u062f\u0631\u0645\u0627\u0646\u06af\u0631 \u062c\u0641\u062a \u0645\u06cc \u06a9\u0646\u062f \u06a9\u0647 \u0645\u06cc \u062a\u0648\u0627\u0646\u06cc\u062f \u0627\u0632 \u0637\u0631\u06cc\u0642 \u062a\u0645\u0627\u0633 \u0648\u06cc\u062f\u06cc\u0648\u06cc\u06cc \u06cc\u0627 \u067e\u06cc\u0627\u0645\u06a9 \u0628\u0627 \u0627\u0648 \u0635\u062d\u0628\u062a \u06a9\u0646\u06cc\u062f. \u0627\u06cc\u0646 \u067e\u0644\u062a\u0641\u0631\u0645 \u062f\u0627\u0631\u0627\u06cc \u062f\u0631\u0645\u0627\u0646\u06af\u0631\u0627\u0646 \u0645\u0639\u062a\u0628\u0631 \u0627\u0632 \u0633\u0631\u0627\u0633\u0631 \u062c\u0647\u0627\u0646 \u0627\u0633\u062a.<\/p>\n<p>\u0647\u0646\u06af\u0627\u0645\u06cc \u06a9\u0647 \u062f\u0631 \u0628\u0631\u0646\u0627\u0645\u0647 \u062b\u0628\u062a \u0646\u0627\u0645 \u0645\u06cc \u06a9\u0646\u06cc\u062f\u060c \u0686\u0646\u062f\u06cc\u0646 \u0633\u0648\u0627\u0644 \u062f\u0631 \u0645\u0648\u0631\u062f \u0648\u0636\u0639\u06cc\u062a \u062e\u0648\u062f \u0648 \u0627\u0647\u062f\u0627\u0641\u06cc \u06a9\u0647 \u0627\u0645\u06cc\u062f\u0648\u0627\u0631\u06cc\u062f \u0627\u0632 \u0637\u0631\u06cc\u0642 \u062f\u0631\u0645\u0627\u0646 \u0628\u0647 \u0622\u0646\u0647\u0627 \u0628\u0631\u0633\u06cc\u062f \u0627\u0632 \u0634\u0645\u0627 \u067e\u0631\u0633\u06cc\u062f\u0647 \u0645\u06cc \u0634\u0648\u062f. \u0627\u06cc\u0646 \u0627\u0637\u0644\u0627\u0639\u0627\u062a \u0628\u0647 \u0628\u0631\u0646\u0627\u0645\u0647 \u06a9\u0645\u06a9 \u0645\u06cc \u06a9\u0646\u062f \u062a\u0627 \u0634\u0645\u0627 \u0631\u0627 \u0628\u0627 \u062f\u0631\u0645\u0627\u0646\u06af\u0631 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href=\"https:\/\/apps.apple.com\/app\/betterhelp-therapy\/id995252384\" target=\"_blank\" rel=\"nofollow\">iOS<\/a> | <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.betterhelp&amp;cjevent=43c11235f9f811ed83ab00200a18b8f6\" target=\"_blank\" rel=\"nofollow\">\u0627\u0646\u062f\u0631\u0648\u06cc\u062f<\/a> (\u0631\u0627\u06cc\u06af\u0627\u0646)<\/p>\n<h3>\u0628\u0627 \u0627\u067e\u0644\u06cc\u06a9\u06cc\u0634\u0646 \u0647\u0627 \u0633\u0628\u06a9 \u0632\u0646\u062f\u06af\u06cc \u0633\u0627\u0644\u0645 \u062a\u0631\u06cc \u0631\u0627 \u062f\u0631 \u067e\u06cc\u0634 \u0628\u06af\u06cc\u0631\u06cc\u062f<\/h3>\n<p>\u0635\u062d\u0628\u062a \u062f\u0631 \u0645\u0648\u0631\u062f \u062d\u0641\u0638 \u06cc\u06a9 \u0633\u0628\u06a9 \u0632\u0646\u062f\u06af\u06cc \u0633\u0627\u0644\u0645 \u0622\u0633\u0627\u0646 \u0627\u0633\u062a\u060c \u0627\u0645\u0627 \u0627\u062f\u0627\u0645\u0647 \u062f\u0627\u062f\u0646 \u0628\u0627 \u0622\u0646 \u0627\u06cc\u0646\u0637\u0648\u0631 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\u0627\u0632 \u062f\u0631\u0648\u0646 \u062e\u0648\u062f \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f)\u060c \u0627\u0645\u0627 \u0642\u0648\u0644 \u0645\u06cc \u062f\u0647\u0646\u062f \u06a9\u0647 \u0645\u062f\u06cc\u0631\u06cc\u062a \u0627\u0645\u0648\u0631 \u0631\u0627 \u0628\u0631\u0627\u06cc \u0634\u0645\u0627 \u0622\u0633\u0627\u0646 \u062a\u0631 \u06a9\u0646\u0646\u062f.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u062a\u0644\u0641\u0646 \u0647\u0648\u0634\u0645\u0646\u062f \u0634\u0645\u0627 \u0645\u06cc \u062a\u0648\u0627\u0646\u062f \u0628\u0647 \u0634\u0645\u0627 \u062f\u0631 \u0645\u062f\u06cc\u0631\u06cc\u062a \u0648 \u0628\u0647\u0628\u0648\u062f \u0628\u0633\u06cc\u0627\u0631\u06cc \u0627\u0632 \u062c\u0646\u0628\u0647 \u0647\u0627\u06cc \u0633\u0644\u0627\u0645\u062a\u06cc \u0634\u0645\u0627 \u06a9\u0645\u06a9 \u06a9\u0646\u062f \u0648 \u0627\u06cc\u0646\u0647\u0627 \u0628\u0647\u062a\u0631\u06cc\u0646 \u0627\u067e\u0644\u06cc\u06a9\u06cc\u0634\u0646 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[&hellip;]<\/p>\n","protected":false},"author":6,"featured_media":101530,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2763],"tags":[],"class_list":["post-54642","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-2763"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>10 \u0627\u067e\u0644\u06cc\u06a9\u06cc\u0634\u0646 \u0633\u0644\u0627\u0645\u062a\u06cc \u0639\u0627\u0644\u06cc \u0628\u0631\u0627\u06cc \u062f\u0627\u0646\u0644\u0648\u062f \u0628\u0631\u0627\u06cc iOS \u0648 \u0627\u0646\u062f\u0631\u0648\u06cc\u062f - \u0627\u0648\u0644 \u067e\u0631\u062f\u0627\u062e\u062a<\/title>\n<meta name=\"description\" content=\"\u0628\u0647\u062a\u0631\u06cc\u0646 \u0627\u067e\u0644\u06cc\u06a9\u06cc\u0634\u0646 \u0633\u0644\u0627\u0645\u062a\u06cc : MyFitnessPal. BetterHelp. Sleepzy. Insight Timer. 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