{"id":3132,"date":"2023-07-29T10:01:16","date_gmt":"2023-07-29T09:01:16","guid":{"rendered":"https:\/\/verywelfit.com\/?p=3132"},"modified":"2026-07-23T19:56:04","modified_gmt":"2026-07-23T14:26:04","slug":"%d9%83%d9%8a%d9%81%d9%8a%d8%a9-%d8%aa%d8%ae%d9%81%d9%8a%d9%81-%d8%a5%d8%ac%d9%87%d8%a7%d8%af-%d8%a7%d9%84%d8%b9%d9%8a%d9%86-%d8%a8%d8%b3%d8%b1%d8%b9%d8%a9-14-%d8%b7%d8%b1%d9%8a%d9%82%d8%a9-%d9%85","status":"publish","type":"post","link":"https:\/\/verywelfit.com\/ar\/fitness-en\/how-to-relieve-eye-strain-fast-14-proven-ways-exercises-and-diet\/","title":{"rendered":"\u0643\u064a\u0641\u064a\u0629 \u062a\u062e\u0641\u064a\u0641 \u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0639\u064a\u0646 \u0628\u0633\u0631\u0639\u0629: 14 \u0637\u0631\u064a\u0642\u0629 \u0645\u062b\u0628\u062a\u0629 \u060c \u062a\u0645\u0627\u0631\u064a\u0646 \u0648\u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a"},"content":{"rendered":"<p class=\"wp-block-paragraph\">In today&#8217;s digital age, it is common to spend hours staring at a screen, whether it&#8217;s for work or leisure. However, this may lead to eye strain, which can cause discomfort and affect your productivity. Luckily, there are several ways to alleviate eye strain quickly and easily. In this article, we&#8217;ll explore 14 effective ways to relieve eye strain fast, including adjusting your screen settings, taking breaks, practicing eye <a href=\"https:\/\/verywelfit.com\/fitness\/10-surprising-health-benefits-of-free-hand-exercises\/\">\u062a\u0645\u0627\u0631\u064a\u0646 <\/a>\u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0635\u0627\u0644\u062d <a href=\"https:\/\/verywelfit.com\/nutrition\/2200-calorie-diet-plan-for-weight-gain-expert-recommended\/\">\u062d\u0645\u0649<\/a>. \u0628\u0627\u062a\u0628\u0627\u0639 \u0647\u0630\u0647 \u0627\u0644\u0646\u0635\u0627\u0626\u062d\u060c \u064a\u0645\u0643\u0646\u0643 \u062a\u0642\u0644\u064a\u0644 \u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0639\u064a\u0646 \u0648\u062a\u062d\u0633\u064a\u0646 \u0646\u0633\u0628\u062a\u0643 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645 <a href=\"https:\/\/freaktofit.com\/how-to-take-care-of-your-eyes-properly\/\" target=\"_blank\" rel=\"noopener\">\u0635\u062d\u0629 \u0627\u0644\u0639\u064a\u0646<\/a>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"what-it-is\"><strong>\u0645\u0627 \u0647\u0648 \u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0639\u064a\u0646\u061f<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0639\u064a\u0646 \u0627\u0644\u0630\u064a \u064a\u0639\u0631\u0641 \u0623\u064a\u0636\u064b\u0627 \u0628\u0627\u0633\u0645 \u0627\u0644\u0648\u0647\u0646 \u0647\u0648 \u062d\u0627\u0644\u0629 \u062a\u062d\u062f\u062b \u0639\u0646\u062f\u0645\u0627 \u062a\u0635\u0628\u062d \u0627\u0644\u0639\u064a\u0646\u064a\u0646 \u0645\u062a\u0639\u0628\u0629 \u0623\u0648 \u0645\u062a\u0639\u0628\u0629 \u0628\u0639\u062f \u0627\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0645\u0637\u0648\u0644. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062d\u062f\u062b \u0647\u0630\u0627 \u0628\u0633\u0628\u0628 \u0639\u0648\u0627\u0645\u0644 \u0645\u062e\u062a\u0644\u0641\u0629\u060c \u0645\u062b\u0644 \u0627\u0644\u0642\u0631\u0627\u0621\u0629 \u0623\u0648 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u062c\u0647\u0627\u0632 \u0643\u0645\u0628\u064a\u0648\u062a\u0631 \u0623\u0648 \u062c\u0647\u0627\u0632 \u0645\u062d\u0645\u0648\u0644 \u0644\u0641\u062a\u0631\u0627\u062a \u0637\u0648\u064a\u0644\u0629 \u0623\u0648 \u0627\u0644\u0642\u064a\u0627\u062f\u0629 \u0644\u0645\u0633\u0627\u0641\u0627\u062a \u0637\u0648\u064a\u0644\u0629. <\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"causes\"><strong>\u0623\u0633\u0628\u0627\u0628 \u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0639\u064a\u0646.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0646\u0627\u0643 \u0639\u062f\u0629 \u0639\u0648\u0627\u0645\u0644 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0647\u0645 \u0641\u064a \u062a\u0637\u0648\u0631 \u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0639\u064a\u0646\u060c \u0648\u0645\u0646\u0647\u0627:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. \u0648\u0642\u062a \u0627\u0644\u0634\u0627\u0634\u0629 \u0644\u0641\u062a\u0631\u0627\u062a \u0637\u0648\u064a\u0644\u0629. <\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">In today&#8217;s digital age, individuals <a href=\"https:\/\/verywelfit.com\/fitness-en\/is-spending-3-hours-in-the-gym-beneficial\/\" data-wpil-monitor-id=\"1043\">\u0627\u0642\u0636 \u0633\u0627\u0639\u0627\u062a \u0637\u0648\u064a\u0644\u0629<\/a> \u0627\u0644\u062a\u062d\u062f\u064a\u0642 \u0641\u064a \u0627\u0644\u0634\u0627\u0634\u0627\u062a \u060c \u0633\u0648\u0627\u0621 \u0643\u0627\u0646\u062a \u0623\u062c\u0647\u0632\u0629 \u0643\u0645\u0628\u064a\u0648\u062a\u0631 \u0623\u0648 \u0647\u0648\u0627\u062a\u0641 \u0630\u0643\u064a\u0629 \u0623\u0648 \u0623\u062c\u0647\u0632\u0629 \u0644\u0648\u062d\u064a\u0629. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062a\u0633\u0628\u0628 \u0627\u0644\u062a\u0639\u0631\u0636 \u0627\u0644\u0645\u0633\u062a\u0645\u0631 \u0644\u0644\u0636\u0648\u0621 \u0627\u0644\u0623\u0632\u0631\u0642 \u0627\u0644\u0645\u0646\u0628\u0639\u062b \u0645\u0646 \u0647\u0630\u0647 \u0627\u0644\u0623\u062c\u0647\u0632\u0629 \u0641\u064a \u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0639\u064a\u0646. \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643 \u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0627\u0644\u0634\u0627\u0634\u0629 \u0644\u0641\u062a\u0631\u0627\u062a \u0637\u0648\u064a\u0644\u0629 \u062f\u0648\u0646 \u0623\u062e\u0630 \u0641\u062a\u0631\u0627\u062a \u0631\u0627\u062d\u0629 \u0623\u064a\u0636\u064b\u0627 \u0625\u0644\u0649 \u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0639\u064a\u0646.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>2. \u0638\u0631\u0648\u0641 \u0627\u0644\u0625\u0636\u0627\u0621\u0629 \u0627\u0644\u0633\u064a\u0626\u0629. <\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0624\u062f\u064a \u0627\u0644\u0625\u0636\u0627\u0621\u0629 \u063a\u064a\u0631 \u0627\u0644\u0643\u0627\u0641\u064a\u0629 \u0623\u0648 \u0627\u0644\u0645\u0641\u0631\u0637\u0629 \u0625\u0644\u0649 \u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0639\u064a\u0646\u064a\u0646. \u064a\u062c\u0628\u0631 \u0627\u0644\u0639\u0645\u0644 \u0641\u064a \u0645\u0646\u0627\u0637\u0642 \u0645\u0636\u0627\u0621\u0629 \u0628\u0634\u0643\u0644 \u062e\u0627\u0641\u062a \u0627\u0644\u0639\u064a\u0646\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0639\u0645\u0644 \u0628\u062c\u062f\u064a\u0629 \u0623\u0643\u0628\u0631 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u060c \u0641\u064a \u062d\u064a\u0646 \u0623\u0646 \u0627\u0644\u0623\u0636\u0648\u0627\u0621 \u0627\u0644\u0642\u0627\u0633\u064a\u0629 \u0648\u0627\u0644\u0633\u0627\u0637\u0639\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0628\u0628 \u0627\u0644\u0648\u0647\u062c \u0648\u0639\u062f\u0645 \u0627\u0644\u0631\u0627\u062d\u0629 \u060c \u0645\u0645\u0627 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 <a href=\"https:\/\/freaktofit.com\/what-is-the-uvea-of-the-eye\/\" target=\"_blank\" rel=\"noopener\">\u0639\u064a\u0646<\/a> \u0633\u0644\u0627\u0644\u0629.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>3. \u0648\u0636\u0639\u064a\u0629 \u063a\u064a\u0631 \u0635\u062d\u064a\u062d\u0629. <\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0648\u0636\u0639\u064a\u0629 \u063a\u064a\u0631 \u0644\u0627\u0626\u0642\u0629 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0639\u0645\u0644 \u0623\u0648 \u0627\u0644\u0642\u0631\u0627\u0621\u0629 \u0625\u0644\u0649 \u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0639\u064a\u0646. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062a\u0633\u0628\u0628 \u0627\u0644\u062a\u0631\u0627\u062e\u064a \u0623\u0648 \u0627\u0644\u062c\u0644\u0648\u0633 \u0628\u0627\u0644\u0642\u0631\u0628 \u0645\u0646 \u0627\u0644\u0634\u0627\u0634\u0629 \u0641\u064a \u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0639\u064a\u0646\u064a\u0646 \u0623\u062b\u0646\u0627\u0621 \u0635\u0639\u0648\u0628\u0629 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>4. \u0645\u0634\u0627\u0643\u0644 \u0627\u0644\u0631\u0624\u064a\u0629 \u063a\u064a\u0631 \u0627\u0644\u0645\u0635\u062d\u062d\u0629. <\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0642\u062f \u064a\u0639\u0627\u0646\u064a \u0627\u0644\u0623\u0641\u0631\u0627\u062f \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0645\u0634\u0627\u0643\u0644 \u0641\u064a \u0627\u0644\u0631\u0624\u064a\u0629 \u063a\u064a\u0631 \u0645\u0635\u062d\u062d\u0629 \u060c \u0645\u062b\u0644 \u0642\u0635\u0631 \u0627\u0644\u0646\u0638\u0631 \u0623\u0648 \u0637\u0648\u0644 \u0627\u0644\u0646\u0638\u0631 \u0623\u0648 \u0627\u0644\u0644\u0627\u0628\u0624\u0631\u064a\u0629 \u060c \u0645\u0646 \u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0639\u064a\u0646. \u0639\u0646\u062f\u0645\u0627 \u062a\u0636\u063a\u0637 \u0627\u0644\u0639\u064a\u0646 \u0628\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0644\u0644\u062a\u0639\u0648\u064a\u0636 \u0639\u0646 \u0647\u0630\u0647 \u0627\u0644\u0623\u062e\u0637\u0627\u0621 \u0627\u0644\u0627\u0646\u0643\u0633\u0627\u0631\u064a\u0629 \u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0624\u062f\u064a \u0625\u0644\u0649 \u0627\u0644\u0627\u0646\u0632\u0639\u0627\u062c \u0648\u0627\u0644\u062a\u0639\u0628.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>5. \u062c\u0641\u0627\u0641 \u0627\u0644\u0639\u064a\u0646. <\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0639\u062f\u0645 \u0643\u0641\u0627\u064a\u0629 \u062a\u0632\u064a\u064a\u062a \u0627\u0644\u0639\u064a\u0646\u064a\u0646 \u0625\u0644\u0649 \u0627\u0644\u062c\u0641\u0627\u0641 \u0648\u0627\u0644\u062d\u0643\u0629 \u0648\u0627\u0644\u0627\u062d\u0645\u0631\u0627\u0631 \u060c \u0645\u0645\u0627 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0639\u064a\u0646. \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0647\u0645 \u0639\u0648\u0627\u0645\u0644 \u0645\u062b\u0644 \u0627\u0644\u0628\u064a\u0626\u0627\u062a \u0627\u0644\u062f\u0627\u062e\u0644\u064a\u0629 \u0627\u0644\u062c\u0627\u0641\u0629 \u0623\u0648 \u0648\u0642\u062a \u0627\u0644\u0634\u0627\u0634\u0629 \u0627\u0644\u0645\u0641\u0631\u0637 \u0623\u0648 \u0627\u0644\u0648\u0645\u064a\u0636 \u063a\u064a\u0631 \u0627\u0644\u0643\u0627\u0641\u064a \u0641\u064a \u062c\u0641\u0627\u0641 \u0627\u0644\u0639\u064a\u0646.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>6. \u0639\u062f\u0645 \u0648\u062c\u0648\u062f \u0641\u0648\u0627\u0635\u0644. <\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0647\u0645 \u0627\u0644\u0641\u0634\u0644 \u0641\u064a \u0623\u062e\u0630 \u0641\u062a\u0631\u0627\u062a \u0631\u0627\u062d\u0629 \u0645\u0646\u062a\u0638\u0645\u0629 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0645\u0647\u0627\u0645 \u0627\u0644\u0628\u0635\u0631\u064a\u0629 \u0627\u0644\u0637\u0648\u064a\u0644\u0629 \u0641\u064a \u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0639\u064a\u0646. \u062a\u062a\u0637\u0644\u0628 \u0627\u0644\u0639\u064a\u0646\u064a\u0646 \u0631\u0627\u062d\u0629 \u062f\u0648\u0631\u064a\u0629 \u0644\u0645\u0646\u0639 \u0627\u0644\u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0645\u0633\u062a\u0645\u0631 \u0648\u0627\u0644\u062a\u0639\u0628.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>7 \u0627\u0644\u0639\u0648\u0627\u0645\u0644 \u0627\u0644\u0628\u064a\u0626\u064a\u0629. <\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0628\u0628 \u0627\u0644\u0639\u0648\u0627\u0645\u0644 \u0627\u0644\u0628\u064a\u0626\u064a\u0629 \u0645\u062b\u0644 \u0627\u0644\u063a\u0628\u0627\u0631 \u0648\u0627\u0644\u062f\u062e\u0627\u0646 \u0648\u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u0645\u0633\u0628\u0628\u0629 \u0644\u0644\u062d\u0633\u0627\u0633\u064a\u0629 \u0623\u0648 \u062a\u0644\u0648\u062b \u0627\u0644\u0647\u0648\u0627\u0621 \u062a\u0647\u064a\u062c\u064b\u0627 \u0644\u0644\u0639\u064a\u0646 \u0648\u0625\u062c\u0647\u0627\u062f\u064b\u0627. \u0647\u0630\u0647 \u0627\u0644\u0645\u0647\u064a\u062c\u0627\u062a \u0642\u062f \u062a\u0633\u0628\u0628 \u0627\u0644\u062d\u0633\u0627\u0633\u064a\u0629 \u0623\u0648 <a href=\"https:\/\/freaktofit.com\/food-for-inflammation-and-body-pain\/\" target=\"_blank\" rel=\"noopener\">\u0647\u0636\u0645<\/a>, \u060c \u0645\u0645\u0627 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0639\u062f\u0645 \u0627\u0644\u0631\u0627\u062d\u0629 \u0648\u0627\u0644\u0625\u062c\u0647\u0627\u062f.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>8. \u0627\u0644\u0625\u062c\u0647\u0627\u062f \u0648\u0627\u0644\u062a\u0639\u0628. <\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 <a href=\"https:\/\/freaktofit.com\/food-to-reduce-stress-level\/\" target=\"_blank\" rel=\"noopener\">\u0625\u062c\u0647\u0627\u062f <\/a>\u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0638\u0647\u0631 \u0627\u0644\u062a\u0639\u0628 \u062c\u0633\u062f\u064a\u064b\u0627 \u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0641\u064a \u0627\u0644\u0639\u064a\u0646\u064a\u0646. \u0639\u0646\u062f\u0645\u0627 \u064a\u0643\u0648\u0646 \u0627\u0644\u0623\u0641\u0631\u0627\u062f <a href=\"https:\/\/freaktofit.com\/5-minute-morning-yoga-how-to-boost-energy-reduce-stress\/\" target=\"_blank\" rel=\"noopener\">\u0645\u0631\u0647\u0642 <\/a>\u0623\u0648 \u0645\u062a\u0639\u0628\u0629 \u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062a\u0648\u062a\u0631 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0639\u064a\u0646 \u060c \u0645\u0645\u0627 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0639\u064a\u0646 \u0648\u0639\u062f\u0645 \u0627\u0644\u0631\u0627\u062d\u0629.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>9. \u0627\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u063a\u064a\u0631 \u0627\u0644\u0633\u0644\u064a\u0645 \u0644\u0644\u0639\u062f\u0633\u0627\u062a \u0627\u0644\u0644\u0627\u0635\u0642\u0629. <\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0627\u0631\u062a\u062f\u0627\u0621 \u0627\u0644\u0639\u062f\u0633\u0627\u062a \u0627\u0644\u0644\u0627\u0635\u0642\u0629 \u0644\u0641\u062a\u0631\u0629 \u0637\u0648\u064a\u0644\u0629 \u0623\u0648 \u0627\u0644\u0641\u0634\u0644 \u0641\u064a \u062a\u0646\u0638\u064a\u0641\u0647\u0627 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d \u0625\u0644\u0649 \u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0639\u064a\u0646. \u064a\u0645\u0643\u0646 \u0644\u0644\u0639\u062f\u0633\u0627\u062a \u0627\u0644\u0644\u0627\u0635\u0642\u0629 \u0623\u0646 \u062a\u0642\u0644\u0644 \u0645\u0646 \u0643\u0645\u064a\u0629 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646 \u0627\u0644\u062a\u064a \u062a\u0635\u0644 \u0625\u0644\u0649 \u0627\u0644\u0639\u064a\u0646\u064a\u0646\u060c \u0645\u0645\u0627 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0627\u0644\u062c\u0641\u0627\u0641 \u0648\u0627\u0644\u062a\u0647\u064a\u062c.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>10. \u0627\u0644\u0638\u0631\u0648\u0641 \u0627\u0644\u0645\u062a\u0639\u0644\u0642\u0629 \u0628\u0627\u0644\u0639\u064a\u0646. <\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0647\u0645 \u0628\u0639\u0636 \u062d\u0627\u0644\u0627\u062a \u0627\u0644\u0639\u064a\u0646 \u060c \u0645\u062b\u0644 \u0627\u0644\u062a\u0647\u0627\u0628 \u0627\u0644\u062c\u0641\u0646 (\u0627\u0644\u062a\u0647\u0627\u0628 \u0627\u0644\u062c\u0641\u0648\u0646) \u060c \u0648\u0627\u0644\u062a\u0647\u0627\u0628 \u0627\u0644\u0645\u0644\u062a\u062d\u0645\u0629 (\u0627\u0644\u0639\u064a\u0646 \u0627\u0644\u0648\u0631\u062f\u064a\u0629) \u0623\u0648 \u0627\u062e\u062a\u0644\u0627\u0644 \u062a\u0648\u0627\u0632\u0646 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0639\u064a\u0646 \u0641\u064a \u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0639\u064a\u0646. \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0628\u0628 \u0647\u0630\u0647 \u0627\u0644\u062d\u0627\u0644\u0627\u062a \u0639\u062f\u0645 \u0627\u0644\u0631\u0627\u062d\u0629 \u0648\u0639\u062f\u0645 \u0648\u0636\u0648\u062d \u0627\u0644\u0631\u0624\u064a\u0629 \u0648\u0632\u064a\u0627\u062f\u0629 \u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0639\u064a\u0646.<\/p>\n\n\n\n<p class=\"inline-related wp-block-paragraph\">\u0627\u0642\u0631\u0623 \u0623\u064a\u0636\u0627: <a href=\"https:\/\/verywelfit.com\/fitness\/shirodhara-uses-benefits-and-side-effects-of-this-ayurvedic-therapy\/\">\u0634\u064a\u0631\u0648\u062f\u0647\u0627\u0631\u0627: \u0627\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0627\u062a \u0648\u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0648\u0627\u0644\u0622\u062b\u0627\u0631 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0629 \u0644\u0647\u0630\u0627 \u0627\u0644\u0639\u0644\u0627\u062c \u0627\u0644\u0623\u064a\u0648\u0631\u0641\u064a\u062f\u0627<\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"symptoms\"><strong>\u0623\u0639\u0631\u0627\u0636 \u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0639\u064a\u0646.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0639\u064a\u0646 \u064a\u0634\u064a\u0631 \u0625\u0644\u0649 \u062d\u0627\u0644\u0629 \u062a\u062a\u0645\u064a\u0632 \u0628\u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u0623\u0639\u0631\u0627\u0636 \u0627\u0644\u062a\u064a \u062a\u062d\u062f\u062b \u0639\u0646\u062f\u0645\u0627 \u062a\u062a\u0639\u0631\u0636 \u0627\u0644\u0639\u064a\u0646\u064a\u0646 \u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0637\u0648\u064a\u0644 \u0623\u0648 \u0645\u0643\u062b\u0641 \u060c \u064a\u0631\u062a\u0628\u0637 \u0639\u0627\u062f\u0629\u064b \u0628\u0623\u0646\u0634\u0637\u0629 \u0645\u062b\u0644 \u0627\u0644\u0642\u0631\u0627\u0621\u0629 \u0623\u0648 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0623\u062c\u0647\u0632\u0629 \u0627\u0644\u0631\u0642\u0645\u064a\u0629 \u0623\u0648 \u0627\u0644\u0642\u064a\u0627\u062f\u0629 \u0644\u0641\u062a\u0631\u0627\u062a \u0637\u0648\u064a\u0644\u0629. \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062e\u062a\u0644\u0641 \u0647\u0630\u0647 \u0627\u0644\u0623\u0639\u0631\u0627\u0636 \u0641\u064a \u0634\u062f\u062a\u0647\u0627 \u0648\u0642\u062f \u062a\u062e\u062a\u0644\u0641 \u0645\u0646 \u0634\u062e\u0635 \u0644\u0622\u062e\u0631\u060c \u0648\u0644\u0643\u0646\u0647\u0627 \u062a\u0634\u0645\u0644 \u0639\u0645\u0648\u0645\u064b\u0627:<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>1. \u0639\u062f\u0645 \u0627\u0631\u062a\u064a\u0627\u062d \u0627\u0644\u0639\u064a\u0646. <\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u0646 \u0623\u0643\u062b\u0631 \u0623\u0639\u0631\u0627\u0636 \u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0639\u064a\u0646 \u0634\u064a\u0648\u0639\u064b\u0627 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0639\u062f\u0645 \u0627\u0644\u0631\u0627\u062d\u0629 \u0623\u0648 \u0648\u062c\u0639 \u0627\u0644\u0639\u064a\u0646. \u0642\u062f \u064a\u062a\u0631\u0627\u0648\u062d \u0647\u0630\u0627 \u0627\u0644\u0627\u0646\u0632\u0639\u0627\u062c \u0645\u0646 \u062e\u0641\u064a\u0641 \u0625\u0644\u0649 \u0634\u062f\u064a\u062f \u0648\u0642\u062f \u064a\u0643\u0648\u0646 \u0645\u0635\u062d\u0648\u0628\u064b\u0627 \u0628\u0625\u062d\u0633\u0627\u0633 \u0628\u0627\u0644\u0636\u063a\u0637 \u0623\u0648 \u0627\u0644\u062b\u0642\u0644 \u0641\u064a \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0639\u064a\u0646.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>2. \u0627\u0644\u0635\u062f\u0627\u0639. <\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0639\u064a\u0646 \u064a\u0624\u062f\u064a \u0641\u064a \u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0623\u062d\u064a\u0627\u0646 \u0625\u0644\u0649 <a href=\"https:\/\/freaktofit.com\/migraine-stages-treatments-and-home-remedies\/\" target=\"_blank\" rel=\"noopener\">\u0635\u062f\u0627\u0639<\/a>, \u060c \u0648\u0644\u0627 \u0633\u064a\u0645\u0627 \u062a\u0644\u0643 \u0627\u0644\u062a\u064a \u062a\u062d\u062f\u062b \u062e\u0644\u0641 \u0627\u0644\u0639\u064a\u0646\u064a\u0646 \u0623\u0648 \u0641\u064a \u0627\u0644\u0645\u0639\u0627\u0628\u062f. \u0647\u0624\u0644\u0627\u0621 <a href=\"https:\/\/freaktofit.com\/how-to-heal-your-vestibular-migraine-with-the-right-diet\/\" target=\"_blank\" rel=\"noopener\">\u0635\u062f\u0627\u0639 <\/a>\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0645\u0645\u0644\u0629 \u0648\u0645\u0624\u0644\u0645\u0629 \u0623\u0648 \u062d\u0627\u062f\u0629 \u0648\u062e\u0641\u0642\u0627\u0646 \u0648\u0642\u062f \u062a\u0632\u062f\u0627\u062f \u0633\u0648\u0621\u064b\u0627 \u0645\u0639 \u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0627\u0644\u0645\u0647\u0627\u0645 \u0627\u0644\u0628\u0635\u0631\u064a\u0629.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>3. \u0631\u0624\u064a\u0629 \u0645\u0634\u0648\u0634\u0629. <\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0639\u0646\u062f \u0627\u0644\u062a\u0639\u0631\u0636 \u0644\u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0639\u064a\u0646 \u060c \u0642\u062f \u064a\u0644\u0627\u062d\u0638 \u0627\u0644\u0623\u0641\u0631\u0627\u062f \u0623\u0646 \u0631\u0624\u064a\u062a\u0647\u0645 \u062a\u0635\u0628\u062d \u0636\u0628\u0627\u0628\u064a\u0629 \u0623\u0648 \u0636\u0628\u0627\u0628\u064a\u0629 \u060c \u0645\u0645\u0627 \u064a\u062c\u0639\u0644 \u0645\u0646 \u0627\u0644\u0635\u0639\u0628 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0627\u0644\u0623\u0634\u064a\u0627\u0621 \u0623\u0648 \u0627\u0644\u0646\u0635. \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0647\u0630\u0647 \u0627\u0644\u0631\u0624\u064a\u0629 \u063a\u064a\u0631 \u0627\u0644\u0648\u0627\u0636\u062d\u0629 \u0645\u062a\u0642\u0637\u0639\u0629 \u0623\u0648 \u0645\u0633\u062a\u0645\u0631\u0629 \u0627\u0639\u062a\u0645\u0627\u062f\u064b\u0627 \u0639\u0644\u0649 \u0634\u062f\u0629 \u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0639\u064a\u0646.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>4. \u0627\u0644\u062c\u0641\u0627\u0641 \u0648\u0627\u0644\u062a\u0647\u064a\u062c. <\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0639\u064a\u0646 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0628\u0628 \u062c\u0641\u0627\u0641 \u0627\u0644\u0639\u064a\u0646 \u0623\u0648 \u062d\u0643\u0629 \u0623\u0648 \u062a\u0647\u064a\u062c. \u064a\u062d\u062f\u062b \u0647\u0630\u0627 \u0628\u0633\u0628\u0628 \u0627\u0646\u062e\u0641\u0627\u0636 \u0627\u0644\u0648\u0645\u064a\u0636 \u0639\u0646\u062f \u0627\u0644\u0627\u0646\u062e\u0631\u0627\u0637 \u0641\u064a \u0627\u0644\u0645\u0647\u0627\u0645 \u0627\u0644\u0628\u0635\u0631\u064a\u0629 \u0627\u0644\u0645\u0637\u0648\u0644\u0629 \u060c \u0645\u0645\u0627 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0639\u062f\u0645 \u0643\u0641\u0627\u064a\u0629 \u0625\u0646\u062a\u0627\u062c \u0627\u0644\u062f\u0645\u0648\u0639 \u0648\u0639\u062f\u0645 \u0643\u0641\u0627\u064a\u0629 \u062a\u0632\u064a\u064a\u062a \u0627\u0644\u0639\u064a\u0646.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>5. \u0627\u0644\u062d\u0633\u0627\u0633\u064a\u0629 \u0644\u0644\u0636\u0648\u0621. <\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0642\u062f \u064a\u0635\u0628\u062d \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0639\u064a\u0646 \u0623\u0643\u062b\u0631 \u062d\u0633\u0627\u0633\u064a\u0629 \u0644\u0644\u0623\u0636\u0648\u0627\u0621 \u0627\u0644\u0633\u0627\u0637\u0639\u0629 \u0623\u0648 \u0638\u0631\u0648\u0641 \u0627\u0644\u0625\u0636\u0627\u0621\u0629 \u0627\u0644\u0642\u0627\u0633\u064a\u0629. \u0647\u0630\u0647 \u0627\u0644\u062d\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u0645\u0639\u0631\u0648\u0641\u0629 \u0628\u0627\u0633\u0645 \u0631\u0647\u0627\u0628 \u0627\u0644\u0636\u0648\u0621 \u0648\u0627\u0644\u062a\u064a \u0642\u062f \u062a\u0633\u0628\u0628 \u0639\u062f\u0645 \u0627\u0644\u0631\u0627\u062d\u0629 \u0623\u0648 \u062d\u062a\u0649 \u0627\u0644\u0623\u0644\u0645 \u0639\u0646\u062f \u0627\u0644\u062a\u0639\u0631\u0636 \u0644\u0644\u0636\u0648\u0621 \u0627\u0644\u0645\u0641\u0631\u0637 \u0623\u0648 \u0627\u0644\u0634\u062f\u064a\u062f.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>6. \u0627\u062d\u0645\u0631\u0627\u0631 \u0627\u0644\u0639\u064a\u0646. <\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062a\u0633\u0628\u0628 \u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u0645\u0648\u062c\u0648\u062f \u0639\u0644\u0649 \u0627\u0644\u0639\u064a\u0646\u064a\u0646 \u0641\u064a \u062d\u062f\u0648\u062b \u062a\u0648\u0633\u0639 \u0641\u064a \u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0641\u064a \u0627\u0644\u0645\u0644\u062a\u062d\u0645\u0629 \u062d\u064a\u062b \u064a\u062a\u0636\u062e\u0645 \u0627\u0644\u0646\u0633\u064a\u062c \u0627\u0644\u0634\u0641\u0627\u0641 \u0627\u0644\u0630\u064a \u064a\u063a\u0637\u064a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0623\u0628\u064a\u0636 \u0645\u0646 \u0627\u0644\u0639\u064a\u0646\u064a\u0646 \u0648\u0623\u0643\u062b\u0631 \u0628\u0631\u0648\u0632\u064b\u0627. \u064a\u0646\u062a\u062c \u0639\u0646 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u062f\u062f \u0627\u062d\u0645\u0631\u0627\u0631 \u0623\u0648 \u0638\u0647\u0648\u0631 \u0645\u062d\u062a\u0642\u0646 \u0628\u0627\u0644\u062f\u0645 \u0641\u064a \u0627\u0644\u0639\u064a\u0646\u064a\u0646.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>7 \u0635\u0639\u0648\u0628\u0629 \u0627\u0644\u062a\u0631\u0643\u064a\u0632. <\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u0639 \u062a\u0642\u062f\u0645 \u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0639\u064a\u0646 \u060c \u0642\u062f \u064a\u062c\u062f \u0627\u0644\u0623\u0641\u0631\u0627\u062f \u0635\u0639\u0648\u0628\u0629 \u0645\u062a\u0632\u0627\u064a\u062f\u0629 \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0648\u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0627\u0644\u0645\u0647\u0627\u0645. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0630\u0644\u0643 \u0625\u0644\u0649 \u0627\u0646\u062e\u0641\u0627\u0636 \u0627\u0644\u0625\u0646\u062a\u0627\u062c\u064a\u0629 \u0648\u0627\u0644\u0623\u062f\u0627\u0621 \u060c \u0644\u0627 \u0633\u064a\u0645\u0627 \u0641\u064a \u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u062a\u064a \u062a\u062a\u0637\u0644\u0628 \u0627\u0647\u062a\u0645\u0627\u0645\u064b\u0627 \u0628\u0635\u0631\u064a\u064b\u0627.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>8. \u0622\u0644\u0627\u0645 \u0627\u0644\u0631\u0642\u0628\u0629 \u0648\u0627\u0644\u0643\u062a\u0641. <\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0624\u062f\u064a \u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0639\u064a\u0646 \u0644\u0641\u062a\u0631\u0627\u062a \u0637\u0648\u064a\u0644\u0629 \u0623\u064a\u0636\u064b\u0627 \u0625\u0644\u0649 \u062a\u0648\u062a\u0631 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0623\u0644\u0645 \u0641\u064a \u0627\u0644\u0631\u0642\u0628\u0629 \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646. \u064a\u062d\u062f\u062b \u0647\u0630\u0627 \u0627\u0644\u0623\u0644\u0645 \u0628\u0633\u0628\u0628 \u0634\u0628\u0643\u0629 \u0645\u062a\u0631\u0627\u0628\u0637\u0629 \u0645\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0627\u0644\u0623\u0639\u0635\u0627\u0628 \u0641\u064a \u0627\u0644\u0631\u0623\u0633 \u0648\u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u060c \u0648\u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0635\u0628\u062d \u0645\u062a\u0648\u062a\u0631\u0629 \u0648\u0645\u0631\u0647\u0642\u0629 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0645\u0647\u0627\u0645 \u0627\u0644\u0628\u0635\u0631\u064a\u0629 \u0627\u0644\u0645\u0637\u0648\u0644\u0629.<\/p>\n\n\n\n<p class=\"inline-related wp-block-paragraph\">\u0627\u0642\u0631\u0623 \u0623\u064a\u0636\u0627: <a href=\"https:\/\/verywelfit.com\/nutrition\/is-cerveza-gluten-free-or-not\/\">\u0647\u0644 \u0633\u064a\u0631\u0641\u064a\u0632\u0627 \u062e\u0627\u0644\u064d \u0645\u0646 \u0627\u0644\u063a\u0644\u0648\u062a\u064a\u0646 \u0623\u0645 \u0644\u0627<\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"ways\"><strong>15 \u0637\u0631\u064a\u0642\u0629 \u0644\u062a\u062e\u0641\u064a\u0641 \u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0639\u064a\u0646 \u0628\u0633\u0631\u0639\u0629.<\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>1. \u062e\u0630 \u0641\u062a\u0631\u0627\u062a \u0631\u0627\u062d\u0629 \u0645\u0646\u062a\u0638\u0645\u0629. <\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0646\u0638\u0631 \u0628\u0639\u064a\u062f\u064b\u0627 \u0639\u0646 \u0634\u0627\u0634\u062a\u0643 \u0623\u0648 \u062d\u062c\u0632 \u0643\u0644 20 \u062f\u0642\u064a\u0642\u0629 \u0648\u0631\u0643\u0632 \u0639\u0644\u0649 \u0634\u064a\u0621 \u0645\u0627 \u0641\u064a \u0627\u0644\u0645\u0633\u0627\u0641\u0629 \u0644\u0645\u062f\u0629 20 \u062b\u0627\u0646\u064a\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 \u0644\u0645\u0646\u062d \u0639\u064a\u0646\u064a\u0643 \u0642\u0633\u0637\u064b\u0627 \u0645\u0646 \u0627\u0644\u0631\u0627\u062d\u0629.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>2 \u0648\u0645\u064a\u0636 \u0628\u0634\u0643\u0644 \u0645\u062a\u0643\u0631\u0631. <\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0633\u0627\u0639\u062f \u0627\u0644\u0648\u0645\u064a\u0636 \u0639\u0644\u0649 \u062a\u0631\u0637\u064a\u0628 \u0639\u064a\u0646\u064a\u0643 \u0648\u0645\u0646\u0639 \u0627\u0644\u062c\u0641\u0627\u0641 \u060c \u0645\u0645\u0627 \u0642\u062f \u064a\u0633\u0627\u0647\u0645 \u0641\u064a \u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0639\u064a\u0646. \u0627\u0628\u0630\u0644 \u062c\u0647\u062f\u064b\u0627 \u0648\u0627\u0639\u064a\u064b\u0627 \u0644\u0644\u0648\u0645\u064a\u0636 \u0623\u0643\u062b\u0631 \u060c \u062e\u0627\u0635\u0629 \u0639\u0646\u062f \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0623\u062c\u0647\u0632\u0629 \u0627\u0644\u0631\u0642\u0645\u064a\u0629.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>3. \u0627\u0636\u0628\u0637 \u0633\u0637\u0648\u0639 \u0634\u0627\u0634\u062a\u0643. <\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Reduce the brightness of your computer or smartphone screen to a comfortable level that doesn&#8217;t strain your eyes. Avoid using devices in bright sunlight or in complete darkness.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>4. \u0627\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u0625\u0636\u0627\u0621\u0629 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629. <\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u0645\u0633\u0627\u062d\u0629 \u0627\u0644\u0639\u0645\u0644 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643 \u0645\u0636\u0627\u0621\u0629 \u062c\u064a\u062f\u064b\u0627 \u060c \u0648\u064a\u0641\u0636\u0644 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0628\u0627\u0644\u0636\u0648\u0621 \u0627\u0644\u0637\u0628\u064a\u0639\u064a. \u062a\u062c\u0646\u0628 \u0627\u0644\u0625\u0636\u0627\u0621\u0629 \u0627\u0644\u0642\u0627\u0633\u064a\u0629 \u0623\u0648 \u0627\u0644\u062e\u0627\u0641\u062a\u0629 \u0644\u0623\u0646\u0647\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062c\u0647\u062f \u0639\u064a\u0646\u064a\u0643. \u0627\u0633\u062a\u062e\u062f\u0645 \u0645\u0635\u0628\u0627\u062d \u0645\u0643\u062a\u0628\u064a \u0645\u0639 \u0636\u0648\u0621 \u0646\u0627\u0639\u0645 \u0645\u0646\u062a\u0634\u0631 \u0625\u0630\u0627 \u0644\u0632\u0645 \u0627\u0644\u0623\u0645\u0631.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>5. \u062a\u062f\u0631\u0628 \u0639\u0644\u0649 \u0642\u0627\u0639\u062f\u0629 20-20-20. <\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0643\u0644 20 \u062f\u0642\u064a\u0642\u0629 \u060c \u0627\u0646\u0638\u0631 \u0625\u0644\u0649 \u062c\u0633\u0645 \u0639\u0644\u0649 \u0628\u0639\u062f 20 \u0642\u062f\u0645\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 \u0644\u0645\u062f\u0629 20 \u062b\u0627\u0646\u064a\u0629. \u064a\u0633\u0627\u0639\u062f \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 \u062a\u0642\u0644\u064a\u0644 \u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0639\u064a\u0646 \u0627\u0644\u0646\u0627\u062c\u0645 \u0639\u0646 \u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0634\u0628\u0647 \u0627\u0644\u0645\u0631\u0643\u0632\u0629 \u0644\u0641\u062a\u0631\u0627\u062a \u0637\u0648\u064a\u0644\u0629.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>6. \u0627\u0636\u0628\u0637 \u0645\u0648\u0636\u0639 \u0627\u0644\u0634\u0627\u0634\u0629. <\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0636\u0639 \u0634\u0627\u0634\u0629 \u0627\u0644\u0643\u0645\u0628\u064a\u0648\u062a\u0631 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643 \u062a\u062d\u062a \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0639\u064a\u0646 \u0628\u0642\u0644\u064a\u0644 \u0648\u0627\u0628\u062a\u0639\u062f \u0639\u0646 \u0639\u064a\u0646\u064a\u0643 \u0628\u0642\u0644\u064a\u0644 \u0645\u0646 20 \u0625\u0644\u0649 28 \u0628\u0648\u0635\u0629. \u0647\u0630\u0627 \u0633\u0648\u0641 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0631\u0642\u0628\u062a\u0643 \u0648\u0639\u064a\u0646\u064a\u0643.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>7 \u0627\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u062f\u0645\u0648\u0639 \u0627\u0644\u0627\u0635\u0637\u0646\u0627\u0639\u064a\u0629. <\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0625\u0630\u0627 \u0634\u0639\u0631\u062a \u0639\u064a\u0646\u064a\u0643 \u0628\u0627\u0644\u062c\u0641\u0627\u0641 \u060c \u0627\u0633\u062a\u062e\u062f\u0645 \u0642\u0637\u0631\u0627\u062a \u0627\u0644\u0639\u064a\u0646 \u0627\u0644\u062a\u0634\u062d\u064a\u0645 \u0623\u0648 \u0627\u0644\u062f\u0645\u0648\u0639 \u0627\u0644\u0627\u0635\u0637\u0646\u0627\u0639\u064a\u0629 \u0644\u062a\u0631\u0637\u064a\u0628\u0647\u0627. \u062a\u0623\u0643\u062f \u0645\u0646 \u0627\u062e\u062a\u064a\u0627\u0631 \u0642\u0637\u0631\u0627\u062a \u0622\u0645\u0646\u0629 \u0644\u0639\u064a\u0646\u064a\u0643 \u0648\u0627\u0633\u062a\u0634\u0631 \u0623\u062e\u0635\u0627\u0626\u064a \u0627\u0644\u0639\u064a\u0648\u0646 \u0625\u0630\u0627 \u0644\u0632\u0645 \u0627\u0644\u0623\u0645\u0631.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>8. \u062a\u062f\u0644\u064a\u0643 \u0645\u0639\u0627\u0628\u062f\u0643. <\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"20 \u062b\u0627\u0646\u064a\u0629 \u062a\u062f\u0644\u064a\u0643 \u0627\u0644\u0639\u0644\u0627\u062c \u0628\u0627\u0644\u0636\u063a\u0637 \u0644\u062a\u062e\u0641\u064a\u0641 \u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0639\u064a\u0646 |\" width=\"563\" height=\"1000\"  data-src=\"https:\/\/www.youtube.com\/embed\/NmveVEtX4-U?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen class=\"lazy-youtube\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">\u062f\u0644\u0643\u064a \u0628\u0644\u0637\u0641 \u0635\u062f\u063a\u064a\u0643 \u0628\u062d\u0631\u0643\u0629 \u062f\u0627\u0626\u0631\u064a\u0629 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0623\u0637\u0631\u0627\u0641 \u0623\u0635\u0627\u0628\u0639\u0643. \u0647\u0630\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u062a\u0648\u062a\u0631 \u0648\u062a\u0639\u0632\u064a\u0632 \u062a\u062f\u0641\u0642 \u0627\u0644\u062f\u0645 \u0625\u0644\u0649 \u0639\u064a\u0646\u064a\u0643.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>9. \u0636\u0639\u064a \u0636\u063a\u0637\u064b\u0627 \u062f\u0627\u0641\u0626\u064b\u0627. <\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0636\u0639 \u0642\u0637\u0639\u0629 \u0642\u0645\u0627\u0634 \u062f\u0627\u0641\u0626\u0629 \u0648\u0631\u0637\u0628\u0629 \u0639\u0644\u0649 \u0639\u064a\u0646\u064a\u0643 \u0627\u0644\u0645\u063a\u0644\u0642\u062a\u064a\u0646 \u0644\u0628\u0636\u0639 \u062f\u0642\u0627\u0626\u0642. \u0647\u0630\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0639\u0636\u0644\u0627\u062a \u0639\u064a\u0646\u064a\u0643 \u0648\u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u0625\u062c\u0647\u0627\u062f.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>10. \u0627\u0636\u0628\u0637 \u062d\u062c\u0645 \u0627\u0644\u062e\u0637 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643. <\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0632\u064a\u0627\u062f\u0629 \u062d\u062c\u0645 \u0627\u0644\u062e\u0637 \u0639\u0644\u0649 \u0623\u062c\u0647\u0632\u062a\u0643 \u0627\u0644\u0625\u0644\u0643\u062a\u0631\u0648\u0646\u064a\u0629 \u0644\u062a\u0633\u0647\u064a\u0644 \u0627\u0644\u0642\u0631\u0627\u0621\u0629 \u0648\u062a\u0642\u0644\u064a\u0644 \u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0639\u064a\u0646. \u062a\u062c\u0646\u0628 \u0627\u0644\u062a\u062d\u062f\u064a\u0642 \u0623\u0648 \u0627\u0644\u0625\u062c\u0647\u0627\u062f \u0644\u0642\u0631\u0627\u0621\u0629 \u0646\u0635 \u0635\u063a\u064a\u0631.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>11. \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629. <\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u062c\u0644\u0633 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645 \u0648\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u0643\u0631\u0633\u064a\u0643 \u0648\u0645\u0643\u062a\u0628\u0643 \u0648\u062c\u0647\u0627\u0632 \u0627\u0644\u0643\u0645\u0628\u064a\u0648\u062a\u0631 \u0645\u062a\u0648\u0627\u0641\u0642\u0627\u0646 \u0628\u0634\u0643\u0644 \u0645\u0631\u064a\u062d. \u0647\u0630\u0627 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0645\u0646\u0639 \u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0631\u0642\u0628\u0629 \u0648\u0627\u0644\u0638\u0647\u0631 \u060c \u0645\u0645\u0627 \u0642\u062f \u064a\u0624\u062b\u0631 \u0628\u0634\u0643\u0644 \u063a\u064a\u0631 \u0645\u0628\u0627\u0634\u0631 \u0639\u0644\u0649 \u0639\u064a\u0646\u064a\u0643.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>12. \u0627\u0644\u062d\u062f \u0645\u0646 \u0648\u0642\u062a \u0627\u0644\u0634\u0627\u0634\u0629. <\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0642\u0644\u0644 \u0645\u0646 \u062a\u0639\u0631\u0636\u0643 \u0644\u0644\u0634\u0627\u0634\u0627\u062a \u0627\u0644\u0631\u0642\u0645\u064a\u0629\u060c \u062e\u0627\u0635\u0629 \u0642\u0628\u0644 \u0648\u0642\u062a \u0627\u0644\u0646\u0648\u0645. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0627\u0644\u0648\u0642\u062a \u0627\u0644\u0632\u0627\u0626\u062f \u0644\u0644\u0634\u0627\u0634\u0629 \u0625\u0644\u0649 \u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0639\u064a\u0646 \u0648\u062a\u0639\u0637\u064a\u0644 \u0623\u0646\u0645\u0627\u0637 \u0646\u0648\u0645\u0643.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>13. \u0627\u0628\u0642 \u0631\u0637\u0628\u064b\u0627. <\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0634\u0631\u0628 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0645\u0627\u0621 \u0637\u0648\u0627\u0644 \u0627\u0644\u064a\u0648\u0645 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u062c\u0633\u0645\u0643 \u0648\u0639\u064a\u0646\u064a\u0643 \u0631\u0637\u0628\u064a\u0646 \u062c\u064a\u062f\u064b\u0627. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0627\u0644\u062c\u0641\u0627\u0641 \u0625\u0644\u0649 \u062a\u0641\u0627\u0642\u0645 \u0623\u0639\u0631\u0627\u0636 \u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0639\u064a\u0646.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>14. \u0627\u062d\u0635\u0644 \u0639\u0644\u0649 \u0641\u062d\u0648\u0635\u0627\u062a \u0645\u0646\u062a\u0638\u0645\u0629 \u0644\u0644\u0639\u064a\u0646. <\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u062d\u062f\u062f \u0645\u0648\u0639\u062f\u064b\u0627 \u0644\u0641\u062d\u0648\u0635\u0627\u062a \u0627\u0644\u0639\u064a\u0646 \u0627\u0644\u0645\u0646\u062a\u0638\u0645\u0629 \u0645\u0639 \u0637\u0628\u064a\u0628 \u0627\u0644\u0639\u064a\u0648\u0646 \u0644\u0644\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u0639\u064a\u0646\u064a\u0643 \u062a\u062a\u0645\u062a\u0639\u0627\u0646 \u0628\u0635\u062d\u0629 \u062c\u064a\u062f\u0629 \u0648\u0645\u0639\u0627\u0644\u062c\u0629 \u0623\u064a \u0645\u0634\u0643\u0644\u0627\u062a \u0623\u0633\u0627\u0633\u064a\u0629 \u0642\u062f \u062a\u0633\u0627\u0647\u0645 \u0641\u064a \u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0639\u064a\u0646.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-base-background-color has-background\"><tbody><tr><td><strong>\u0627\u0642\u0631\u0623 \u0627\u0644\u0622\u0646:<\/strong> <a href=\"https:\/\/verywelfit.com\/nutrition\/amazing-benefits-and-side-effects-of-coffee-enemas\/\">\u0641\u0648\u0627\u0626\u062f \u0645\u0630\u0647\u0644\u0629 \u0648\u0622\u062b\u0627\u0631 \u062c\u0627\u0646\u0628\u064a\u0629 \u0644\u0644\u0642\u0647\u0648\u0629 \u0627\u0644\u0634\u0631\u062c\u064a\u0629<\/a><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"exercises\"><strong>\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u062a\u062e\u0641\u064a\u0641 \u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0639\u064a\u0646.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0646\u0627\u0643 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u062e\u0641\u064a\u0641 \u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0639\u064a\u0646 \u0648\u062a\u0639\u0632\u064a\u0632 \u0635\u062d\u0629 \u0627\u0644\u0639\u064a\u0646. \u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0645\u0644\u0627\u062d\u0638\u0629 \u0623\u0646 \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0627 \u064a\u0646\u0628\u063a\u064a \u0623\u0646 \u062a\u062d\u0644 \u0645\u062d\u0644 \u0627\u0644\u0639\u0646\u0627\u064a\u0629 \u0627\u0644\u0645\u0647\u0646\u064a\u0629 \u0644\u0644\u0639\u064a\u0648\u0646 \u0628\u0644 \u062a\u0639\u0645\u0644 \u0643\u0623\u0646\u0634\u0637\u0629 \u062a\u0643\u0645\u064a\u0644\u064a\u0629 \u0644\u062f\u0645\u062c\u0647\u0627 \u0641\u064a \u0631\u0648\u062a\u064a\u0646\u0643 \u0627\u0644\u064a\u0648\u0645\u064a. \u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0628\u0639\u0636 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u062a\u062e\u0641\u064a\u0641 \u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0639\u064a\u0646:<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>1. \u0628\u0627\u0644\u0645. <\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"\u062a\u0647\u062f\u0626\u0629 \u0639\u064a\u0646\u064a\u0643 \u0644\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621.\" width=\"563\" height=\"1000\"  data-src=\"https:\/\/www.youtube.com\/embed\/KaFqjkcY_4A?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen class=\"lazy-youtube\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0628\u062f\u0623 \u0628\u0641\u0631\u0643 \u064a\u062f\u064a\u0643 \u0645\u0639\u064b\u0627 \u0628\u0642\u0648\u0629 \u062d\u062a\u0649 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u062f\u0641\u0621. \u0623\u063a\u0645\u0636 \u0639\u064a\u0646\u064a\u0643 \u0648\u0636\u0639 \u0631\u0627\u062d\u0629 \u064a\u062f\u0643 \u0641\u0648\u0642\u0647\u0627 \u0628\u0631\u0641\u0642\u060c \u0645\u0639 \u0636\u0645\u0627\u0646 \u0639\u062f\u0645 \u0627\u0644\u0636\u063a\u0637. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0633\u062a\u0631\u062e\u0650 \u0648\u0646\u0641\u0633 \u0628\u0639\u0645\u0642 \u0623\u062b\u0646\u0627\u0621 \u062a\u062e\u064a\u0644 \u0645\u0634\u0647\u062f \u0645\u0647\u062f\u0626 \u060c \u0645\u062b\u0644 \u0634\u0627\u0637\u0626 \u0647\u0627\u062f\u0626 \u0623\u0648 \u063a\u0627\u0628\u0629 \u0645\u0648\u0631\u0642\u0629. \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0644\u0628\u0636\u0639 \u062f\u0642\u0627\u0626\u0642 \u0644\u0644\u0633\u0645\u0627\u062d \u0644\u0639\u064a\u0646\u064a\u0643 \u0628\u0627\u0644\u0631\u0627\u062d\u0629 \u0648\u062a\u062c\u062f\u064a\u062f \u0634\u0628\u0627\u0628\u0643.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2. \u0648\u0645\u064a\u0636. <\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0645\u064a\u0644 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0641\u0631\u0627\u062f \u0625\u0644\u0649 \u0627\u0644\u0648\u0645\u064a\u0636 \u0628\u0634\u0643\u0644 \u0623\u0642\u0644 \u0623\u062b\u0646\u0627\u0621 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0634\u0627\u0634\u0627\u062a \u060c \u0645\u0645\u0627 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u062c\u0641\u0627\u0641 \u0627\u0644\u0639\u064a\u0646\u064a\u0646 \u0648\u062a\u0648\u062a\u0631\u0647\u0645\u0627. \u0644\u0645\u0643\u0627\u0641\u062d\u0629 \u0647\u0630\u0627 \u060c \u0627\u063a\u0645\u0636 \u0639\u064a\u0646\u064a\u0643 \u0628\u0648\u0639\u064a \u0643\u0644 \u0628\u0636\u0639 \u062b\u0648\u0627\u0646\u064d \u060c \u0645\u0639 \u0627\u0644\u062a\u0623\u0643\u062f \u0645\u0646 \u0625\u063a\u0644\u0627\u0642\u0647\u0645\u0627 \u0628\u0627\u0644\u0643\u0627\u0645\u0644 \u0648\u0641\u062a\u062d\u0647\u0645\u0627. \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u0648\u0645\u064a\u0636 \u0639\u0644\u0649 \u062a\u0631\u0637\u064a\u0628 \u0627\u0644\u0639\u064a\u0646\u064a\u0646 \u0648\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062c\u0641\u0627\u0641 \u0648\u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u0636\u063a\u0637.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>3. \u062a\u062d\u0648\u064a\u0644 \u0627\u0644\u062a\u0631\u0643\u064a\u0632. <\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Select an object in the distance such as a tree or a building and shift your focus from that object to something up close, like your finger held at arm&#8217;s length. Repeat this process multiple times, alternating between near and far objects. This exercise helps to relax eye muscles and enhance flexibility.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>4. \u062f\u0631\u0641\u0644\u0629 \u0627\u0644\u0639\u064a\u0646. <\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0639\u064a\u0646 \u0644\u0645\u0646\u0639 \u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0639\u064a\u0646 | \u0643\u064a\u0641\u064a\u0629 \u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0627\u0644\u0639\u064a\u0646\u064a\u0646 \u0627\u0644\u0645\u062a\u0639\u0628\u0629\" width=\"563\" height=\"1000\"  data-src=\"https:\/\/www.youtube.com\/embed\/CfGn0dt6feg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen class=\"lazy-youtube\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u062c\u0644\u0633 \u0628\u0634\u0643\u0644 \u0645\u0631\u064a\u062d \u0648\u0644\u0641 \u0639\u064a\u0646\u064a\u0643 \u0628\u0628\u0637\u0621 \u0641\u064a \u062d\u0631\u0643\u0629 \u062f\u0627\u0626\u0631\u064a\u0629 \u0641\u064a \u0627\u062a\u062c\u0627\u0647 \u0639\u0642\u0627\u0631\u0628 \u0627\u0644\u0633\u0627\u0639\u0629 \u060c \u062b\u0645 \u0639\u0643\u0633 \u0627\u062a\u062c\u0627\u0647 \u0639\u0642\u0627\u0631\u0628 \u0627\u0644\u0633\u0627\u0639\u0629. \u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u062d\u0631\u0643\u0629 \u0648\u062a\u0623\u0643\u062f \u0645\u0646 \u0628\u0642\u0627\u0621 \u0631\u0623\u0633\u0643 \u062b\u0627\u0628\u062a\u064b\u0627. \u064a\u0633\u0627\u0639\u062f \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u0627\u0644\u062a\u0648\u062a\u0631 \u0641\u064a \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0639\u064a\u0646 \u0648\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0628\u0634\u0643\u0644 \u0623\u0641\u0636\u0644 \u0648\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0636\u063a\u0637.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>5. \u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u062b\u0627\u0645\u0646 \u062a\u062a\u0628\u0639. <\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u062f \u0630\u0631\u0627\u0639\u0643 \u0623\u0645\u0627\u0645\u0643 \u0648\u062a\u062e\u064a\u0644 \u0634\u0643\u0644 \u062b\u0645\u0627\u0646\u064a\u0629 () \u0643\u0628\u064a\u0631 () \u0623\u0645\u0627\u0645\u0643. \u062a\u062a\u0628\u0639 \u0627\u0644\u0634\u0643\u0644 \u0628\u0639\u064a\u0646\u064a\u0643 \u060c \u0628\u0627\u062a\u0628\u0627\u0639 \u0627\u0644\u062e\u0637\u0648\u0637 \u0627\u0644\u0639\u0631\u064a\u0636\u0629 \u0627\u0644\u062a\u062e\u064a\u0644\u064a\u0629 \u0628\u0633\u0644\u0627\u0633\u0629 \u0648\u062a\u062f\u0631\u064a\u062c\u064a. \u0643\u0631\u0631 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u062f\u0629 \u0645\u0631\u0627\u062a\u060c \u0645\u0645\u0627 \u064a\u0633\u0645\u062d \u0644\u0639\u064a\u0646\u064a\u0643 \u0628\u062a\u062a\u0628\u0639 \u0646\u0645\u0637 \u0627\u0644\u0634\u0643\u0644 \u062b\u0645\u0627\u0646\u064a\u0629. \u064a\u0633\u0627\u0639\u062f \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u062a\u0646\u0633\u064a\u0642 \u0627\u0644\u0639\u064a\u0646 \u0648\u062a\u062e\u0641\u064a\u0641 \u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0639\u064a\u0646.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>6. \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0627\u0644\u0642\u0631\u064a\u0628 \u0648\u0627\u0644\u0628\u0639\u064a\u062f. <\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Hold a pen or pencil at arm&#8217;s length, focusing your gaze on the tip. Slowly bring the object closer to your eyes, maintaining focus as long as possible before it becomes blurry. Gradually move the object away again, repeating this process several times. Near and far focusing exercises help to strengthen eye muscles and enhance focus flexibility.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>7 \u062a\u062f\u0644\u064a\u0643 \u0627\u0644\u0639\u064a\u0646. <\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u062f\u0644\u0643\u064a \u0628\u0644\u0637\u0641 \u062c\u0641\u0648\u0646\u0643 \u0627\u0644\u0645\u063a\u0644\u0642\u0629 \u0628\u062d\u0631\u0643\u0629 \u062f\u0627\u0626\u0631\u064a\u0629 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0623\u0637\u0631\u0627\u0641 \u0623\u0635\u0627\u0628\u0639\u0643. \u0627\u0628\u062f\u0623 \u0645\u0646 \u0627\u0644\u0632\u0627\u0648\u064a\u0629 \u0627\u0644\u062f\u0627\u062e\u0644\u064a\u0629 \u0644\u0639\u064a\u0646\u064a\u0643 \u0648\u0627\u0646\u062a\u0642\u0644 \u0644\u0644\u062e\u0627\u0631\u062c. \u062a\u0633\u0627\u0639\u062f \u062a\u0642\u0646\u064a\u0629 \u0627\u0644\u062a\u062f\u0644\u064a\u0643 \u0647\u0630\u0647 \u0639\u0644\u0649 \u062a\u062d\u0641\u064a\u0632 \u062a\u062f\u0641\u0642 \u0627\u0644\u062f\u0645 \u0648\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062a\u0648\u062a\u0631 \u0648\u062a\u062e\u0641\u064a\u0641 \u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0639\u064a\u0646.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062d\u0648\u0627\u0634\u064a. \u062a\u0630\u0643\u0631 \u0623\u0646 \u062a\u0623\u062e\u0630 \u0641\u062a\u0631\u0627\u062a \u0631\u0627\u062d\u0629 \u0645\u0646\u062a\u0638\u0645\u0629 \u0645\u0646 \u0627\u0644\u0645\u0647\u0627\u0645 \u0627\u0644\u0645\u0643\u062b\u0641\u0629 \u0628\u0635\u0631\u064a\u064b\u0627 \u060c \u0645\u062b\u0644 \u0627\u0644\u0639\u0645\u0644 \u0639\u0644\u0649 \u062c\u0647\u0627\u0632 \u0643\u0645\u0628\u064a\u0648\u062a\u0631 \u0623\u0648 \u0627\u0644\u0642\u0631\u0627\u0621\u0629 \u0644\u0625\u0631\u0627\u062d\u0629 \u0639\u064a\u0646\u064a\u0643. \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643 \u060c \u0641\u0625\u0646 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0638\u0631\u0648\u0641 \u0627\u0644\u0625\u0636\u0627\u0621\u0629 \u0627\u0644\u062c\u064a\u062f\u0629 \u0648\u0636\u0628\u0637 \u0633\u0637\u0648\u0639 \u0627\u0644\u0634\u0627\u0634\u0629 \u0648\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0648\u0636\u0639 \u0627\u0644\u0645\u0646\u0627\u0633\u0628 \u0623\u062b\u0646\u0627\u0621 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0623\u062c\u0647\u0632\u0629 \u0627\u0644\u0631\u0642\u0645\u064a\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0647\u0645 \u0623\u064a\u0636\u064b\u0627 \u0641\u064a \u062a\u062e\u0641\u064a\u0641 \u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0639\u064a\u0646. \u0645\u0646 \u062e\u0644\u0627\u0644 \u062f\u0645\u062c \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0648\u0627\u0644\u0639\u0627\u062f\u0627\u062a \u0627\u0644\u0635\u062d\u064a\u0629 \u0641\u064a \u0631\u0648\u062a\u064a\u0646\u0643 \u060c \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u062a\u062e\u0641\u064a\u0641 \u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0639\u064a\u0646 \u0648\u062a\u0639\u0632\u064a\u0632 \u0635\u062d\u0629 \u0627\u0644\u0639\u064a\u0646 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"diet\"><strong>\u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0644\u062a\u062e\u0641\u064a\u0641 \u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0639\u064a\u0646.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0645\u0643\u0646 \u0644\u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0645\u062a\u0648\u0627\u0632\u0646 \u0648\u063a\u0646\u064a \u0628\u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0623\u0646 \u064a\u062e\u0641\u0641 \u0628\u0634\u0643\u0644 \u0641\u0639\u0627\u0644 \u0645\u0646 \u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0639\u064a\u0646 \u0648\u064a\u0639\u0632\u0632 \u0635\u062d\u0629 \u0627\u0644\u0639\u064a\u0646 \u0627\u0644\u0645\u062b\u0644\u0649 \u0648\u064a\u0642\u0644\u0644 \u0645\u0646 \u0627\u0644\u0627\u0646\u0632\u0639\u0627\u062c. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0648\u0641\u0631 \u062f\u0645\u062c \u0623\u0637\u0639\u0645\u0629 \u0645\u0639\u064a\u0646\u0629 \u0641\u064a \u0648\u062c\u0628\u0627\u062a\u0643 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u062f\u0639\u0645 \u0631\u0641\u0627\u0647\u064a\u0629 \u0627\u0644\u0639\u064a\u0646\u064a\u0646 \u0648\u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0645\u0643\u0627\u0641\u062d\u0629 \u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0639\u064a\u0646. \u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0628\u0639\u0636 \u0627\u0644\u062a\u0648\u0635\u064a\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u0645\u0631\u0627\u0639\u0627\u062a\u0647\u0627:<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>1. \u0623\u062d\u0645\u0627\u0636 \u0623\u0648\u0645\u064a\u063a\u0627 3 \u0627\u0644\u062f\u0647\u0646\u064a\u0629. <\/strong><\/h4>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"480\" src=\"https:\/\/cdn.verywelfit.com\/2023\/05\/Fish.jpg\" alt=\"\u062a\u063a\u0630\u064a\u0629\" class=\"wp-image-2172\" srcset=\"https:\/\/cdn.verywelfit.com\/2023\/05\/Fish.jpg 640w, https:\/\/cdn.verywelfit.com\/2023\/05\/Fish-300x225.jpg 300w, https:\/\/cdn.verywelfit.com\/2023\/05\/Fish-500x375.jpg 500w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><figcaption class=\"wp-element-caption\"><strong>\u0627\u0644\u0633\u0645\u0643 \u0627\u0644\u062f\u0647\u0646\u064a<\/strong><\/figcaption><\/figure>\n<\/div>\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 <a href=\"https:\/\/freaktofit.com\/fish-oil-health-benefits-dosage-and-side-effects\/\" target=\"_blank\" rel=\"noopener\">\u0623\u062d\u0645\u0627\u0636 \u0623\u0648\u0645\u064a\u063a\u0627 3 \u0627\u0644\u062f\u0647\u0646\u064a\u0629<\/a>, \u060c \u0645\u062b\u0644 \u0627\u0644\u0623\u0633\u0645\u0627\u0643 \u0627\u0644\u062f\u0647\u0646\u064a\u0629 (\u0627\u0644\u0633\u0644\u0645\u0648\u0646 \u0648\u0627\u0644\u0645\u0627\u0643\u0631\u064a\u0644 \u0648\u0627\u0644\u0633\u0631\u062f\u064a\u0646) \u0648\u0628\u0630\u0648\u0631 \u0627\u0644\u0643\u062a\u0627\u0646 \u0648\u0628\u0630\u0648\u0631 \u0627\u0644\u0634\u064a\u0627 \u0648\u0627\u0644\u062c\u0648\u0632 \u0645\u0639\u0631\u0648\u0641\u0629 \u0628\u062e\u0635\u0627\u0626\u0635\u0647\u0627 \u0627\u0644\u0645\u0636\u0627\u062f\u0629 \u0644\u0644\u0627\u0644\u062a\u0647\u0627\u0628\u0627\u062a. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u062a\u0636\u0645\u064a\u0646 \u0647\u0630\u0647 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0641\u064a \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062a\u0647\u0627\u0628 \u0627\u0644\u0639\u064a\u0646 \u0648\u062a\u062e\u0641\u064a\u0641 \u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0639\u064a\u0646.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>2 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0623. <\/strong><\/h4>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"427\" src=\"https:\/\/cdn.verywelfit.com\/2023\/05\/Spinach.jpg\" alt=\"\u0633\u0628\u0627\u0646\u062e\" class=\"wp-image-2372\" srcset=\"https:\/\/cdn.verywelfit.com\/2023\/05\/Spinach.jpg 640w, https:\/\/cdn.verywelfit.com\/2023\/05\/Spinach-300x200.jpg 300w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><figcaption class=\"wp-element-caption\"><strong>\u0633\u0628\u0627\u0646\u062e<\/strong><\/figcaption><\/figure>\n<\/div>\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0641\u064a\u062f \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0623 \u0628\u0635\u062d\u0629 \u0627\u0644\u0639\u064a\u0646. \u0627\u0644\u062c\u0632\u0631 \u0648\u0627\u0644\u0628\u0637\u0627\u0637\u0627 \u0627\u0644\u062d\u0644\u0648\u0629 \u0648\u0627\u0644\u0633\u0628\u0627\u0646\u062e \u0648\u0627\u0644\u0644\u0641\u062a \u0648\u0627\u0644\u0641\u0644\u0641\u0644 \u0627\u0644\u0623\u062d\u0645\u0631 \u0647\u064a \u0645\u0635\u0627\u062f\u0631 \u0645\u0645\u062a\u0627\u0632\u0629 \u0644\u0647\u0630\u0627 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0627\u0644\u0623\u0633\u0627\u0633\u064a. \u064a\u0644\u0639\u0628 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0623 \u062f\u0648\u0631\u064b\u0627 \u0645\u0647\u0645\u064b\u0627 \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0631\u0624\u064a\u0629 \u0627\u0644\u062c\u064a\u062f\u0629 \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u062e\u0641\u064a\u0641 \u0623\u0639\u0631\u0627\u0636 \u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0639\u064a\u0646.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>3. \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0633\u064a. <\/strong><\/h4>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"361\" src=\"https:\/\/cdn.verywelfit.com\/2023\/05\/Oranges.jpg\" alt=\"\u0628\u0631\u062a\u0642\u0627\u0644\" class=\"wp-image-2374\" srcset=\"https:\/\/cdn.verywelfit.com\/2023\/05\/Oranges.jpg 640w, https:\/\/cdn.verywelfit.com\/2023\/05\/Oranges-300x169.jpg 300w, https:\/\/cdn.verywelfit.com\/2023\/05\/Oranges-480x270.jpg 480w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><figcaption class=\"wp-element-caption\"><strong>\u0628\u0631\u062a\u0642\u0627\u0644<\/strong><\/figcaption><\/figure>\n<\/div>\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0641\u064a\u062a\u0627\u0645\u064a\u0646 C \u0645\u062b\u0644 \u0627\u0644\u062d\u0645\u0636\u064a\u0627\u062a (\u0627\u0644\u0628\u0631\u062a\u0642\u0627\u0644 \u0648\u0627\u0644\u0644\u064a\u0645\u0648\u0646 \u0648\u0627\u0644\u062c\u0631\u064a\u0628 \u0641\u0631\u0648\u062a), <a href=\"https:\/\/freaktofit.com\/11-health-benefits-of-strawberry-leaves-with-side-effects\/\" target=\"_blank\" rel=\"noopener\">\u0641\u0631\u0627\u0648\u0644\u0629 <\/a>\u0648\u0627\u0644\u0641\u0644\u0641\u0644 \u0627\u0644\u062d\u0644\u0648 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0641\u064a \u0627\u0644\u0639\u064a\u0646. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062d\u0633\u0646 \u0646\u0638\u0627\u0645 \u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0627\u0644\u0645\u0639\u0632\u0632 \u062a\u062f\u0641\u0642 \u0627\u0644\u062f\u0645 \u0648\u064a\u0642\u0644\u0644 \u0645\u0646 \u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0639\u064a\u0646.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>4. \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0647. <\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Including vitamin E in your diet can help to protect your eyes from oxidative stress. Nuts (almonds, hazelnuts and peanuts), seeds (sunflower and pumpkin), and avocados are excellent sources of this vitamin. Vitamin E&#8217;s antioxidant properties can reduce eye strain caused by exposure to harmful environmental factors.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>5. \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629. <\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u062d\u062a\u0648\u064a \u0627\u0644\u062a\u0648\u062a \u0645\u062b\u0644 \u0627\u0644\u062a\u0648\u062a \u0627\u0644\u0623\u0632\u0631\u0642 \u0648\u0627\u0644\u062a\u0648\u062a \u0627\u0644\u0623\u0633\u0648\u062f \u0648\u0627\u0644\u062a\u0648\u062a \u0639\u0644\u0649 \u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0647\u0627 \u0645\u0643\u0627\u0641\u062d\u0629 \u0627\u0644\u062c\u0630\u0648\u0631 \u0627\u0644\u062d\u0631\u0629 \u0648\u062a\u062d\u0645\u064a \u0627\u0644\u0639\u064a\u0646 \u0645\u0646 \u0627\u0644\u0623\u0643\u0633\u062f\u0629. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0647\u0645 \u062f\u0645\u062c \u0647\u0630\u0647 \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0641\u064a \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u0623\u0639\u0631\u0627\u0636 \u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0639\u064a\u0646.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>6. \u062e\u0636\u0631\u0648\u0627\u062a \u062e\u0636\u0631\u0627\u0621. <\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u0633\u0628\u0627\u0646\u062e \u0648\u0627\u0644\u0644\u0641\u062a \u0648\u0627\u0644\u0643\u0631\u0646\u0628 \u0645\u0644\u064a\u0626\u0629 \u0628\u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0645\u062b\u0644 \u0627\u0644\u0644\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u0632\u064a\u0627\u0643\u0633\u0627\u0646\u062b\u064a\u0646 \u0627\u0644\u0645\u0639\u0631\u0648\u0641\u064a\u0646 \u0628\u062a\u0634\u062c\u064a\u0639\u0647\u0645\u0627 \u0639\u0644\u0649 \u0635\u062d\u0629 \u0627\u0644\u0639\u064a\u0646. \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0647\u0630\u0647 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0641\u064a \u062a\u0635\u0641\u064a\u0629 \u0627\u0644\u0636\u0648\u0621 \u0627\u0644\u0623\u0632\u0631\u0642 \u0627\u0644\u0636\u0627\u0631 \u0648\u062a\u0642\u0644\u064a\u0644 \u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0639\u064a\u0646 \u0648\u062a\u062e\u0641\u064a\u0641 \u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0639\u064a\u0646.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>7 \u0627\u0644\u062a\u0631\u0637\u064a\u0628. <\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u0628\u0642\u0627\u0621 \u0631\u0637\u0628\u064b\u0627 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d \u0623\u0645\u0631 \u0636\u0631\u0648\u0631\u064a \u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u064a\u0646 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0645\u0646\u0639 \u0634\u0631\u0628 \u0643\u0645\u064a\u0629 \u0643\u0627\u0641\u064a\u0629 \u0645\u0646 \u0627\u0644\u0645\u0627\u0621 \u0639\u0644\u0649 \u0645\u062f\u0627\u0631 \u0627\u0644\u064a\u0648\u0645 \u062c\u0641\u0627\u0641 \u0627\u0644\u0639\u064a\u0646 \u0648\u0647\u0648 \u0623\u062d\u062f \u0627\u0644\u0623\u0639\u0631\u0627\u0636 \u0627\u0644\u0634\u0627\u0626\u0639\u0629 \u0644\u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0639\u064a\u0646. \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643 \u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0631\u0637\u0648\u0628\u0629 \u0627\u0644\u062c\u0633\u0645 \u0625\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0625\u0646\u062a\u0627\u062c \u0627\u0644\u062f\u0645\u0648\u0639 \u0648\u0627\u0644\u062a\u0634\u062d\u064a\u0645 \u060c \u0645\u0645\u0627 \u064a\u0642\u0644\u0644 \u0645\u0646 \u0627\u0646\u0632\u0639\u0627\u062c \u0627\u0644\u0639\u064a\u0646.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-base-background-color has-background\"><tbody><tr><td><strong>\u0627\u0642\u0631\u0623 \u0627\u0644\u0622\u0646:<\/strong> <a href=\"https:\/\/freaktofit.com\/food-for-macular-degeneration\/\" target=\"_blank\" rel=\"noopener\">17 \u0637\u0639\u0627\u0645 \u0641\u0627\u0626\u0642 \u0644\u0644\u062a\u0646\u0643\u0633 \u0627\u0644\u0628\u0642\u0639\u064a<\/a><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"bottom-line\"><strong>\u0627\u0644\u062e\u0644\u0627\u0635\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0639\u064a\u0646 \u0645\u0634\u0643\u0644\u0629 \u0634\u0627\u0626\u0639\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062d\u062f\u062b \u0644\u0623\u0633\u0628\u0627\u0628 \u0645\u062e\u062a\u0644\u0641\u0629. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0628\u0628 \u0639\u062f\u0645 \u0627\u0644\u0631\u0627\u062d\u0629 \u0648\u0627\u0644\u062a\u0647\u064a\u062c \u0648\u064a\u0624\u062b\u0631 \u0639\u0644\u0649 \u0631\u0624\u064a\u062a\u0643. \u0648\u0645\u0639 \u0630\u0644\u0643 \u060c \u0647\u0646\u0627\u0643 \u0639\u062f\u0629 \u0637\u0631\u0642 \u0641\u0639\u0627\u0644\u0629 \u0644\u062a\u062e\u0641\u064a\u0641 \u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0639\u064a\u0646 \u0628\u0633\u0631\u0639\u0629. \u0645\u0646 \u0623\u062e\u0630 \u0641\u062a\u0631\u0627\u062a \u0631\u0627\u062d\u0629 \u0648\u062a\u0639\u062f\u064a\u0644 \u0627\u0644\u0625\u0636\u0627\u0621\u0629 \u0625\u0644\u0649 \u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0639\u064a\u0646 \u0648\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0642\u0637\u0631\u0627\u062a \u0627\u0644\u0639\u064a\u0646 \u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0647\u0630\u0647 \u0627\u0644\u0646\u0635\u0627\u0626\u062d \u0627\u0644\u0628\u0633\u064a\u0637\u0629 \u0641\u064a \u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u0623\u0639\u0631\u0627\u0636 \u0648\u062a\u062d\u0633\u064a\u0646 \u0635\u062d\u0629 \u0639\u064a\u0646\u064a\u0643. \u0645\u0646 \u062e\u0644\u0627\u0644 \u062f\u0645\u062c \u0647\u0630\u0647 \u0627\u0644\u0627\u0633\u062a\u0631\u0627\u062a\u064a\u062c\u064a\u0627\u062a \u0641\u064a \u0631\u0648\u062a\u064a\u0646\u0643 \u0627\u0644\u064a\u0648\u0645\u064a \u060c \u064a\u0645\u0643\u0646\u0643 \u062a\u0642\u0644\u064a\u0644 \u0645\u062e\u0627\u0637\u0631 \u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0639\u064a\u0646 \u0648\u0627\u0644\u0627\u0633\u062a\u0645\u062a\u0627\u0639 \u0628\u0631\u0624\u064a\u0629 \u0648\u0627\u0636\u062d\u0629 \u0648\u0645\u0631\u064a\u062d\u0629. \u062a\u0630\u0643\u0631 \u0623\u0646 \u062a\u0633\u062a\u0634\u064a\u0631 \u0637\u0628\u064a\u0628 \u0627\u0644\u0639\u064a\u0648\u0646 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0639\u064a\u0646 \u0627\u0644\u0645\u0633\u062a\u0645\u0631 \u0623\u0648 \u0645\u0634\u0627\u0643\u0644 \u0627\u0644\u0631\u0624\u064a\u0629 \u0627\u0644\u0623\u062e\u0631\u0649.<\/p>","protected":false},"excerpt":{"rendered":"<p>\u0641\u064a \u0627\u0644\u0639\u0635\u0631 \u0627\u0644\u0631\u0642\u0645\u064a \u0627\u0644\u064a\u0648\u0645 \u060c \u0645\u0646 \u0627\u0644\u0634\u0627\u0626\u0639 \u0642\u0636\u0627\u0621 \u0633\u0627\u0639\u0627\u062a \u0641\u064a \u0627\u0644\u062a\u062d\u062f\u064a\u0642 \u0641\u064a \u0627\u0644\u0634\u0627\u0634\u0629 \u060c \u0633\u0648\u0627\u0621 \u0643\u0627\u0646 \u0630\u0644\u0643 \u0644\u0644\u0639\u0645\u0644 \u0623\u0648 \u0627\u0644\u062a\u0631\u0641\u064a\u0647. \u0648\u0644\u0643\u0646 \u0647\u0630\u0627 \u0642\u062f \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0639\u064a\u0646\u060c \u0645\u0645\u0627 \u0642\u062f \u064a\u0633\u0628\u0628 \u2026 <\/p>\n<p class=\"read-more-container\"><a title=\"\u0643\u064a\u0641\u064a\u0629 \u062a\u062e\u0641\u064a\u0641 \u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0639\u064a\u0646 \u0628\u0633\u0631\u0639\u0629: 14 \u0637\u0631\u064a\u0642\u0629 \u0645\u062b\u0628\u062a\u0629 \u060c \u062a\u0645\u0627\u0631\u064a\u0646 \u0648\u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a\" class=\"read-more button\" href=\"https:\/\/verywelfit.com\/ar\/fitness-en\/how-to-relieve-eye-strain-fast-14-proven-ways-exercises-and-diet\/#more-3132\" aria-label=\"\u0627\u0642\u0631\u0623 \u0627\u0644\u0645\u0632\u064a\u062f \u0639\u0646 \u0643\u064a\u0641\u064a\u0629 \u062a\u062e\u0641\u064a\u0641 \u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0639\u064a\u0646 \u0628\u0633\u0631\u0639\u0629: 14 \u0637\u0631\u064a\u0642\u0629 \u0645\u062b\u0628\u062a\u0629 \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0648\u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a\">\u0627\u0642\u0631\u0627 \u0627\u0644\u0645\u0632\u062f\u064a\u062f<\/a><\/p>","protected":false},"author":13,"featured_media":3134,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_ogeeat_og_title":"","_ogeeat_og_description":"","_ogeeat_og_image":"","_ogeeat_tw_title":"","_ogeeat_tw_description":"","_ogeeat_tw_image":"","footnotes":""},"categories":[2],"tags":[636,639,924,638,947,637,635],"class_list":["post-3132","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness-en","tag-causes-of-eye-strain","tag-diet-to-relieve-eye-strain","tag-dr-nathan-kadlecek","tag-exercises-to-relieve-eye-strain","tag-mila-apostolovic","tag-symptoms-of-eye-strain","tag-ways-to-relieve-eye-strain-fast"],"_links":{"self":[{"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/posts\/3132","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/users\/13"}],"replies":[{"embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/comments?post=3132"}],"version-history":[{"count":0,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/posts\/3132\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/media\/3134"}],"wp:attachment":[{"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/media?parent=3132"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/categories?post=3132"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/tags?post=3132"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}