{"id":11379,"date":"2021-10-03T05:56:27","date_gmt":"2021-10-03T05:56:27","guid":{"rendered":"https:\/\/lafarrerr.com\/blog\/?p=11379"},"modified":"2024-10-08T09:16:19","modified_gmt":"2024-10-08T05:46:19","slug":"sleep-hygiene","status":"publish","type":"post","link":"https:\/\/lafarrerr.com\/blog\/sleep-hygiene\/","title":{"rendered":"\u0628\u0647\u062f\u0627\u0634\u062a \u062e\u0648\u0627\u0628: 13 \u0646\u06a9\u062a\u0647 \u0633\u0627\u062f\u0647 \u0628\u0631\u0627\u06cc \u0628\u0647\u0628\u0648\u062f \u06a9\u06cc\u0641\u06cc\u062a \u062e\u0648\u0627\u0628"},"content":{"rendered":"<span class=\"span-reading-time rt-reading-time\" style=\"display: block;\"><span class=\"rt-label rt-prefix\">\u0632\u0645\u0627\u0646 \u062a\u0642\u0631\u06cc\u0628\u06cc \u0645\u0637\u0627\u0644\u0639\u0647: <\/span> <span class=\"rt-time\"> 7<\/span> <span class=\"rt-label rt-postfix\">\u062f\u0642\u06cc\u0642\u0647<\/span><\/span><p>\u0628\u0647 \u062e\u0648\u0627\u0628 \u0631\u0641\u062a\u0646\u060c 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\u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u200c\u06a9\u0645\u200c\u062e\u0648\u0627\u0628\u06cc \u0648 \u0628\u06cc\u200c\u0642\u0631\u0627\u0631\u06cc \u0631\u0627 \u0628\u0631\u0637\u0631\u0641 \u06a9\u0631\u062f\u0647 \u0648 \u062e\u0648\u0627\u0628 \u0622\u0631\u0627\u0645 \u0648 \u06a9\u0627\u0641\u06cc \u0631\u0627 \u062c\u0627\u06cc\u06af\u0632\u06cc\u0646 \u0622\u0646 \u06a9\u0646\u062f.<\/p>\n<p><img decoding=\"async\"  class=\"aligncenter wp-image-11402 size-full\" src=\"data:image\/gif,GIF89a%01%00%01%00%80%00%00%00%00%00%FF%FF%FF%21%F9%04%01%00%00%00%00%2C%00%00%00%00%01%00%01%00%00%02%01D%00%3B\" data-layzr=\"https:\/\/lafarrerr.com\/blog\/wp-content\/uploads\/2021\/09\/shutterstock-sleep-hygiene.jpg\" alt=\"\u0628\u0647\u062f\u0627\u0634\u062a \u062e\u0648\u0627\u0628 - sleep hygiene\" width=\"700\" height=\"464\" \/><\/p>\n<p>\u0627\u0645\u0631\u0648\u0632\u0647 \u0645\u062d\u0642\u0642\u0627\u0646\u060c \u0628\u0631\u0627\u06cc \u0628\u0647\u0628\u0648\u062f \u06a9\u06cc\u0641\u06cc\u062a \u062e\u0648\u0627\u0628\u060c \u0634\u06cc\u0648\u0647\u200c\u0647\u0627 \u0648 \u0639\u0627\u062f\u0627\u062a \u0645\u062e\u062a\u0644\u0641\u06cc \u0631\u0627 \u062a\u062d\u062a \u0639\u0646\u0648\u0627\u0646 \u0627\u0635\u0648\u0644 \u00ab\u0628\u0647\u062f\u0627\u0634\u062a \u062e\u0648\u0627\u0628\u00bb \u062a\u0639\u0631\u06cc\u0641 \u06a9\u0631\u062f\u0647\u200c\u0627\u0646\u062f. \u0627\u0635\u0648\u0644 \u0628\u0647\u062f\u0627\u0634\u062a \u062e\u0648\u0627\u0628 \u0628\u0647 \u0627\u0641\u0631\u0627\u062f \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f \u062a\u0627 \u0628\u062a\u0648\u0627\u0646\u0646\u062f \u0645\u06cc\u0632\u0627\u0646 \u0633\u0627\u0639\u0627\u062a \u062e\u0648\u0627\u0628 \u062e\u0648\u062f \u0631\u0627 \u0628\u0647 \u0645\u0642\u062f\u0627\u0631 \u0628\u0647\u06cc\u0646\u0647 \u0648 \u0645\u0646\u0627\u0633\u0628 \u0628\u0631\u0633\u0627\u0646\u0646\u062f\u061b \u062d\u062a\u06cc \u06a9\u0633\u0627\u0646\u06cc \u06a9\u0647 \u062e\u0648\u0627\u0628 \u0622\u0646\u200c\u0647\u0627 \u062a\u062d\u062a \u062a\u0623\u062b\u06cc\u0631 \u067e\u0631\u0648\u0627\u0632\u0632\u062f\u06af\u06cc (\u062c\u062a \u0644\u06af)\u060c \u0634\u06cc\u0641\u062a \u06a9\u0627\u0631\u06cc \u06cc\u0627 \u0628\u06cc\u200c\u062e\u0648\u0627\u0628\u06cc \u0645\u0632\u0645\u0646\u060c \u0645\u062e\u062a\u0644 \u0634\u062f\u0647 \u0627\u0633\u062a.<\/p>\n<p>\u062f\u0631 \u0627\u062f\u0627\u0645\u0647\u060c \u0646\u06a9\u0627\u062a \u0633\u0627\u062f\u0647\u200c\u0627\u06cc \u0631\u0627 \u0645\u06cc\u200c\u062e\u0648\u0627\u0646\u06cc\u062f \u06a9\u0647 \u0628\u0627 \u0631\u0639\u0627\u06cc\u062a \u0622\u0646\u200c\u0647\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u06a9\u06cc\u0641\u06cc\u062a \u062e\u0648\u0627\u0628 \u0648 \u062f\u0631 \u0646\u062a\u06cc\u062c\u0647 \u06a9\u06cc\u0641\u06cc\u062a \u0632\u0646\u062f\u06af\u06cc \u062e\u0648\u062f \u0631\u0627 \u0628\u0647 \u0637\u0648\u0631 \u0642\u0627\u0628\u0644 \u062a\u0648\u062c\u0647\u06cc \u0628\u0647\u0628\u0648\u062f \u0628\u0628\u062e\u0634\u06cc\u062f.<\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_85 ez-toc-wrap-right counter-hierarchy ez-toc-counter-rtl ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">\u0641\u0647\u0631\u0633\u062a \u0645\u0637\u0627\u0644\u0628<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"\u062a\u063a\u06cc\u06cc\u0631 \u0648\u0636\u0639\u06cc\u062a \u0641\u0647\u0631\u0633\u062a \u0645\u0637\u0627\u0644\u0628\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/lafarrerr.com\/blog\/sleep-hygiene\/#%D8%A8%D9%87%D8%AF%D8%A7%D8%B4%D8%AA_%D8%AE%D9%88%D8%A7%D8%A8_Sleep_Hygiene\" >\u0628\u0647\u062f\u0627\u0634\u062a \u062e\u0648\u0627\u0628 (Sleep Hygiene)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/lafarrerr.com\/blog\/sleep-hygiene\/#%D8%A2%DB%8C%D8%A7_%D8%AF%D8%B1%D9%85%D8%A7%D9%86_%D8%AF%D8%A7%D8%B1%D9%88%DB%8C%DB%8C_%D8%A8%D8%B1%D8%A7%DB%8C_%D8%A7%D8%AE%D8%AA%D9%84%D8%A7%D9%84%D8%A7%D8%AA_%D8%AE%D9%88%D8%A7%D8%A8_%D8%AA%D9%88%D8%B5%DB%8C%D9%87_%D9%85%DB%8C%E2%80%8C%D8%B4%D9%88%D8%AF%D8%9F\" >\u0622\u06cc\u0627 \u062f\u0631\u0645\u0627\u0646 \u062f\u0627\u0631\u0648\u06cc\u06cc \u0628\u0631\u0627\u06cc \u0627\u062e\u062a\u0644\u0627\u0644\u0627\u062a \u062e\u0648\u0627\u0628 \u062a\u0648\u0635\u06cc\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f\u061f<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"%D8%A8%D9%87%D8%AF%D8%A7%D8%B4%D8%AA_%D8%AE%D9%88%D8%A7%D8%A8_Sleep_Hygiene\"><\/span><strong>\u0628\u0647\u062f\u0627\u0634\u062a \u062e\u0648\u0627\u0628 (Sleep Hygiene<\/strong><strong>)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u0631\u0639\u0627\u06cc\u062a \u0627\u0635\u0648\u0644 \u0628\u0647\u062f\u0627\u0634\u062a \u062e\u0648\u0627\u0628\u060c \u0645\u0647\u0645\u200c\u062a\u0631\u06cc\u0646 \u06af\u0627\u0645 \u0628\u0631\u0627\u06cc \u062a\u0628\u062f\u06cc\u0644 \u0631\u0648\u06cc\u0627\u06cc \u06cc\u06a9 \u062e\u0648\u0627\u0628 \u062e\u0648\u0628 \u0628\u0647 \u0648\u0627\u0642\u0639\u06cc\u062a \u0627\u0633\u062a. <a href=\"https:\/\/www.healthypeople.gov\" target=\"_blank\" rel=\"noopener\"><em>\u0633\u0627\u0632\u0645\u0627\u0646 \u067e\u06cc\u0634\u06af\u06cc\u0631\u06cc \u0627\u0632 \u0628\u06cc\u0645\u0627\u0631\u06cc\u200c\u0647\u0627 \u0648 \u0627\u0631\u062a\u0642\u0627\u06cc \u0633\u0644\u0627\u0645\u062a \u0622\u0645\u0631\u06cc\u06a9\u0627<\/em><\/a> \u06cc\u06a9\u06cc \u0627\u0632 \u0627\u0631\u06af\u0627\u0646\u200c\u0647\u0627\u06cc\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0627\u0637\u0644\u0627\u0639\u200c\u0631\u0633\u0627\u0646\u06cc \u062f\u0631 \u0645\u0648\u0631\u062f \u0627\u0635\u0648\u0644 \u0628\u0647\u062f\u0627\u0634\u062a \u062e\u0648\u0627\u0628 \u0631\u0627 \u062f\u0631 \u0627\u0648\u0644\u0648\u06cc\u062a\u200c\u0647\u0627\u06cc \u0628\u0631\u0646\u0627\u0645\u0647 \u0622\u0645\u0648\u0632\u0634\u06cc \u062e\u0648\u062f \u0642\u0631\u0627\u0631 \u062f\u0627\u062f\u0647 \u0627\u0633\u062a. \u062a\u0648\u062c\u0647 \u0631\u0648\u0632\u0627\u0641\u0632\u0648\u0646 \u0628\u0647 \u0627\u06cc\u0646 \u0645\u0633\u0626\u0644\u0647 \u062f\u0631 \u06a9\u0634\u0648\u0631\u0647\u0627\u06cc \u067e\u06cc\u0634\u0631\u0641\u062a\u0647\u060c \u062d\u0627\u06a9\u06cc \u0627\u0632 \u0627\u0647\u0645\u06cc\u062a \u0641\u0648\u0642\u200c\u0627\u0644\u0639\u0627\u062f\u0647 <a href=\"https:\/\/lafarrerr.com\/blog\/healthy-sleep\/\" target=\"_blank\" rel=\"noopener\">\u062e\u0648\u0627\u0628 \u0633\u0627\u0644\u0645<\/a> \u0627\u0633\u062a.<\/p>\n<h3>1) \u0627\u062a\u0627\u0642 \u200c\u062e\u0648\u0627\u0628 \u062e\u0648\u062f \u0631\u0627 \u0628\u0647 \u0645\u062d\u06cc\u0637\u06cc \u062e\u0648\u0627\u0628\u200c\u0622\u0648\u0631 \u062a\u0628\u062f\u06cc\u0644 \u06a9\u0646\u06cc\u062f<\/h3>\n<p>\u06cc\u06a9 \u0645\u062d\u06cc\u0637 \u0633\u0627\u06a9\u062a\u060c \u062a\u0627\u0631\u06cc\u06a9 \u0648 \u062e\u0646\u06a9 \u06cc\u06a9\u06cc \u0627\u0632 \u0627\u0648\u0644\u06cc\u0646 \u0646\u06cc\u0627\u0632\u0647\u0627 \u0628\u0631\u0627\u06cc \u0631\u0639\u0627\u06cc\u062a \u0628\u0647\u062f\u0627\u0634\u062a \u062e\u0648\u0627\u0628 \u0627\u0633\u062a. \u0686\u0646\u06cc\u0646 \u0645\u062d\u06cc\u0637\u06cc \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0647 \u062a\u062d\u0631\u06cc\u06a9 \u0648 \u062a\u0642\u0648\u06cc\u062a \u062d\u0633 \u062e\u0648\u0627\u0628\u200c\u0622\u0644\u0648\u062f\u06af\u06cc \u06a9\u0645\u06a9 \u06a9\u0646\u062f \u0648 \u062f\u0631 \u067e\u06cc\u0634\u06af\u06cc\u0631\u06cc \u0627\u0632 \u0628\u06cc\u062f\u0627\u0631\u0634\u062f\u0646\u200c\u0647\u0627\u06cc \u0645\u06a9\u0631\u0631 \u062f\u0631 \u0637\u0648\u0644 \u0634\u0628 \u0646\u06cc\u0632 \u0645\u0641\u06cc\u062f \u0628\u0627\u0634\u062f. \u0628\u0631\u0627\u06cc \u0641\u0631\u0627\u0647\u0645\u200c\u06a9\u0631\u062f\u0646 \u0686\u0646\u06cc\u0646 \u0645\u062d\u06cc\u0637\u06cc \u0644\u0627\u0632\u0645 \u0627\u0633\u062a \u06a9\u0647<\/p>\n<ul style=\"list-style-type: disc;\">\n<li>\u0628\u0627 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u06af\u0648\u0634\u200c\u06af\u06cc\u0631 \u06cc\u0627 \u067e\u062e\u0634 \u0646\u0648\u06cc\u0632 \u0633\u0641\u06cc\u062f (\u062a\u0631\u06a9\u06cc\u0628\u06cc \u0627\u0632 \u0647\u0645\u0647 \u0641\u0631\u06a9\u0627\u0646\u0633\u200c\u0647\u0627\u06cc\u06cc \u06a9\u0647 \u06af\u0648\u0634 \u0627\u0646\u0633\u0627\u0646 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0634\u0646\u0648\u062f) \u0645\u06cc\u0632\u0627\u0646 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\u062a\u062c\u0631\u0628\u0647 \u062e\u0648\u062f\u062a\u0627\u0646 \u062f\u0631 \u0632\u0645\u06cc\u0646\u0647 <strong>\u0628\u0647\u062f\u0627\u0634\u062a \u062e\u0648\u0627\u0628<\/strong> \u0628\u06af\u0648\u06cc\u06cc\u062f<\/h3>\n<p>\u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u0634\u0645\u0627 \u0647\u0645 \u062c\u0632\u0648 \u06a9\u0633\u0627\u0646\u06cc \u0628\u0627\u0634\u06cc\u062f \u06a9\u0647 \u062f\u0686\u0627\u0631 \u0627\u062e\u062a\u0644\u0627\u0644\u0627\u062a \u062e\u0648\u0627\u0628 \u0647\u0633\u062a\u0646\u062f\u061b \u06cc\u0627 \u0634\u0627\u06cc\u062f \u062f\u0631 \u062f\u0648\u0631\u0647 \u06a9\u0648\u062a\u0627\u0647\u06cc \u0622\u0646 \u0631\u0627 \u062a\u062c\u0631\u0628\u0647 \u06a9\u0631\u062f\u0647 \u0628\u0627\u0634\u06cc\u062f. \u0627\u06af\u0631 \u0627\u06cc\u0646\u200c\u0637\u0648\u0631 \u0627\u0633\u062a\u060c \u0628\u0631\u0627\u06cc\u0645\u0627\u0646 \u0627\u0632 \u0631\u0627\u0647\u200c\u0647\u0627\u06cc\u06cc \u0628\u06af\u0648\u06cc\u06cc\u062f \u06a9\u0647 \u0628\u0631\u0627\u06cc \u063a\u0644\u0628\u0647 \u0628\u0631 \u0627\u06cc\u0646 \u0645\u0634\u06a9\u0644 \u0648 \u0628\u0647\u0628\u0648\u062f \u06a9\u06cc\u0641\u06cc\u062a \u062e\u0648\u0627\u0628 \u062e\u0648\u062f \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0631\u062f\u0647\u200c\u0627\u06cc\u062f.<\/p>\n<p style=\"text-align: right;\">\u0645\u0646\u0628\u0639:<\/p>\n<p style=\"text-align: left;\">https:\/\/www.cci.health.wa.gov.au<br \/>\nhttps:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3902880<br \/>\nhttps:\/\/www.cdc.gov\/sleep\/about_sleep\/sleep_hygiene.html<br \/>\nhttps\/\/www.sleepassociation.org\/about-sleep\/sleep-hygiene-tips<br \/>\nhttps:\/\/www.healthypeople.gov\/2020\/topics-objectives\/topic\/sleep-health<\/p>\n\n\n<div class=\"kk-star-ratings kksr-auto kksr-align-right kksr-valign-bottom\"\n    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\u062e\u0648\u0627\u0628&quot;,&quot;width&quot;:&quot;126.8&quot;,&quot;_legend&quot;:&quot;{score}\\\/{best} - ({count} {votes})&quot;,&quot;font_factor&quot;:&quot;1.25&quot;}'>\n            \n<div class=\"kksr-stars\">\n    \n<div class=\"kksr-stars-inactive\">\n            <div class=\"kksr-star\" data-star=\"1\" style=\"padding-left: 4px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"2\" style=\"padding-left: 4px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"3\" style=\"padding-left: 4px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"4\" style=\"padding-left: 4px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n   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class=\"kksr-star\" style=\"padding-left: 4px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n    <\/div>\n<\/div>\n                \n\n<div class=\"kksr-legend\" style=\"font-size: 19.2px;\">\n            4.6\/5 - (11 \u0627\u0645\u062a\u06cc\u0627\u0632)    <\/div>\n    <\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u0628\u0647 \u062e\u0648\u0627\u0628 \u0631\u0641\u062a\u0646\u060c \u0647\u0646\u06af\u0627\u0645\u06cc\u200c\u06a9\u0647 \u062a\u0627 \u0633\u0627\u0639\u062a 3 \u0635\u0628\u062d \u0646\u062a\u0648\u0627\u0646\u0633\u062a\u0647\u200c\u0627\u06cc\u062f \u0628\u062e\u0648\u0627\u0628\u06cc\u062f\u060c \u0634\u0627\u06cc\u062f \u063a\u06cc\u0631 \u0645\u0645\u06a9\u0646 \u0628\u0647 \u0646\u0638\u0631 \u0628\u0631\u0633\u062f\u061b \u0627\u0645\u0627 \u062e\u0648\u0627\u0628 \u062e\u0648\u0628 \u0628\u06cc\u0634 \u0627\u0632 \u0622\u0646\u0686\u0647 \u062a\u0635\u0648\u0631 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f \u062a\u062d\u062a \u06a9\u0646\u062a\u0631\u0644 \u0634\u0645\u0627\u0633\u062a. \u067e\u06cc\u0631\u0648\u06cc \u0627\u0632 \u0639\u0627\u062f\u0627\u062a \u062e\u0648\u0627\u0628 \u0633\u0627\u0644\u0645 \u06a9\u0647 \u0628\u0627 \u0639\u0646\u0648\u0627\u0646 \u0628\u0647\u062f\u0627\u0634\u062a \u062e\u0648\u0627\u0628 \u0634\u0646\u0627\u062e\u062a\u0647 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u200c\u06a9\u0645\u200c\u062e\u0648\u0627\u0628\u06cc \u0648 \u0628\u06cc\u200c\u0642\u0631\u0627\u0631\u06cc \u0631\u0627 \u0628\u0631\u0637\u0631\u0641 \u06a9\u0631\u062f\u0647 \u0648 \u062e\u0648\u0627\u0628 \u0622\u0631\u0627\u0645 \u0648 \u06a9\u0627\u0641\u06cc \u0631\u0627 \u062c\u0627\u06cc\u06af\u0632\u06cc\u0646 \u0622\u0646 \u06a9\u0646\u062f. \u0627\u0645\u0631\u0648\u0632\u0647 \u0645\u062d\u0642\u0642\u0627\u0646\u060c \u0628\u0631\u0627\u06cc \u0628\u0647\u0628\u0648\u062f \u06a9\u06cc\u0641\u06cc\u062a \u062e\u0648\u0627\u0628\u060c \u0634\u06cc\u0648\u0647\u200c\u0647\u0627 \u0648 \u0639\u0627\u062f\u0627\u062a \u0645\u062e\u062a\u0644\u0641\u06cc \u0631\u0627 \u062a\u062d\u062a \u0639\u0646\u0648\u0627\u0646 \u0627\u0635\u0648\u0644 \u00ab\u0628\u0647\u062f\u0627\u0634\u062a \u062e\u0648\u0627\u0628\u00bb \u062a\u0639\u0631\u06cc\u0641 \u06a9\u0631\u062f\u0647\u200c\u0627\u0646\u062f. \u0627\u0635\u0648\u0644 \u0628\u0647\u062f\u0627\u0634\u062a \u062e\u0648\u0627\u0628 \u0628\u0647 \u0627\u0641\u0631\u0627\u062f \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f \u062a\u0627 \u0628\u062a\u0648\u0627\u0646\u0646\u062f \u0645\u06cc\u0632\u0627\u0646 \u0633\u0627\u0639\u0627\u062a \u062e\u0648\u0627\u0628 \u062e\u0648\u062f \u0631\u0627 \u0628\u0647 \u0645\u0642\u062f\u0627\u0631 \u0628\u0647\u06cc\u0646\u0647 \u0648 \u0645\u0646\u0627\u0633\u0628 \u0628\u0631\u0633\u0627\u0646\u0646\u062f\u061b \u062d\u062a\u06cc \u06a9\u0633\u0627\u0646\u06cc 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