![\"\u0637\u0631\u0642](\"http:\/\/www.todaywomenhealth.com\/wp-content\/uploads\/2013\/01\/721976373490526b523ee1ee6c6a339f.jpg\")
<\/a><\/p>\n\u0627\u0644\u0631\u0624\u0648\u0633 \u0627\u0644\u0633\u0648\u062f\u0627\u0621\u061f \u0643\u0627\u0628\u0648\u0633 \u064a\u0632\u0639\u062c\u0643 \u0633\u064a\u062f\u062a\u064a \u062d\u0648\u0627\u0621 .\u0644\u0627\u062a\u0642\u0644\u0642\u064a \u0647\u0646\u0627\u0643 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0637\u0631\u0642 \u0644\u062a\u062a\u062e\u0644\u0635\u064a \u0645\u0646\u0647\u0627 \u0648\u0645\u0646\u0639 \u062d\u062a\u0649 \u0636\u0647\u0648\u0631\u0647\u0627.<\/p>\n
\u0627\u0643\u062a\u0634\u0641\u064a \u0625\u0630\u0627\u064b \u0645\u0639\u0646\u0627 13 \u0646\u0635\u064a\u062d\u0629 \u0644\u062a\u062a\u062e\u0644\u0635\u064a \u0645\u0646 \u0627\u0644\u0631\u0624\u0648\u0633 \u0627\u0644\u0633\u0648\u062f\u0627\u0621:<\/p>\n
1 \u2013 \u062d\u0645\u0627\u0645 \u0628\u062e\u0627\u0631<\/p>\n
– \u0636\u0639\u064a \u0645\u0642\u062f\u0627\u0631 \u0645\u0646\u0627\u0633\u0628 \u0645\u0646 \u0627\u0644\u0645\u0627\u0621 \u0641\u064a \u0648\u0639\u0627\u0621 \u0648\u0636\u0639\u064a\u0647 \u0639\u0644\u0649 \u0627\u0644\u0646\u0627\u0631 \u0644\u062d\u062f \u0627\u0644\u063a\u0644\u064a\u0627\u0646
\n\u062b\u0645 \u0627\u0631\u0641\u0639\u064a \u0627\u0644\u0648\u0639\u0627\u0621 \u0645\u0646 \u0627\u0644\u0646\u0627\u0631 \u062b\u0645 \u0642\u0648\u0645\u064a \u0628\u062a\u0639\u0631\u064a\u0636 \u0648\u062c\u0647\u0643 \u0644\u0644\u0628\u062e\u0627\u0631 ( \u064a\u062a\u0645 \u062a\u0639\u0631\u064a\u0636 \u0627\u0644\u0648\u062c\u0647 \u0644\u0644\u0628\u062e\u0627\u0631 \u0644\u0645\u062f\u0629 \u062e\u0645\u0633 \u0627\u0644\u0649 \u0639\u0634\u0631 \u062f\u0642\u0627\u0626\u0642 \u0627\u0630\u0627 \u0643\u0627\u0646\u062a \u0628\u0634\u0631\u062a\u0643 \u0639\u0627\u062f\u064a\u0629\u060c \u0648\u0644\u0645\u062f\u0629 \u062b\u0644\u0627\u062b \u0627\u0644\u0649 \u062e\u0645\u0633\u0629 \u062f\u0642\u0627\u0626\u0642 \u0627\u0630\u0627 \u0643\u0627\u0646\u062a \u0628\u0634\u0631\u062a\u0643 \u062c\u0627\u0641\u0629\u060c \u0648\u0644\u0645\u062f\u0629 \u0639\u0634\u0631\u0629 \u0627\u0644\u0649 \u062e\u0645\u0633\u0629 \u0639\u0634\u0631 \u062f\u0642\u064a\u0642\u0629 \u0641\u064a \u062d\u0627\u0644\u0629 \u0627\u0644\u0628\u0634\u0631\u0629 \u0627\u0644\u062f\u0647\u0646\u064a\u0629 ) \u0645\u0639 \u0627\u0644\u062d\u0631\u0635 \u0627\u0644\u0634\u062f\u064a\u062f.<\/p>\n
– \u0627\u0644\u0628\u062e\u0627\u0631 \u064a\u0642\u0648\u0645 \u0628\u0641\u062a\u062d \u0645\u0633\u0627\u0645 \u0627\u0644\u062c\u0644\u062f \u0642\u0648\u0645\u064a \u0628\u0627\u0646\u062a\u0647\u0627\u0632 \u0627\u0644\u0641\u0631\u0635\u0629 \u0644\u0625\u0632\u0627\u0644\u0629 \u0627\u0644\u0631\u0624\u0648\u0633 \u0627\u0644\u0633\u0648\u062f\u0627\u0621: \u062e\u0630\u064a \u0642\u0637\u0639\u0629 \u0627\u0644\u0642\u0637\u0646 \u0648\u0627\u0645\u0633\u0643\u064a\u0647\u0627 \u0628\u0623\u0637\u0631\u0627\u0641 \u0623\u0635\u0627\u0628\u0639\u0643\u060c \u0648\u0627\u0636\u063a\u0637\u064a \u0639\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0643\u0646 \u0627\u0644\u062a\u064a \u062a\u0648\u062c\u062f \u0628\u0647\u0627 \u0627\u0644\u0631\u0624\u0648\u0633 \u0627\u0644\u0633\u0648\u062f\u0627\u0621 \u0641\u064a \u0628\u0634\u0631\u062a\u0643.<\/p>\n
2 \u2013 \u0642\u0646\u0627\u0639 \u0628\u064a\u0627\u0636 \u0627\u0644\u0628\u064a\u0636 :\u0627\u062e\u0644\u0637\u064a \u0628\u064a\u0627\u0636 \u0628\u064a\u0636\u0629 \u0645\u0639 \u0627\u0644\u062f\u0642\u064a\u0642 \u062d\u0631\u0643\u064a \u062d\u062a\u0649 \u062a\u062d\u0635\u0644\u064a \u0639\u0644\u0649 \u0639\u062c\u064a\u0646\u0629. \u0636\u0639\u064a\u0647\u0627 \u0639\u0644\u0649 \u0648\u062c\u0647\u0643 \u0648\u0627\u0646\u062a\u0638\u0631\u064a \u062d\u062a\u0649 \u062a\u062c\u0641. \u062b\u0645 \u0625\u0634\u0637\u0641\u064a \u062c\u064a\u062f\u0627<\/p>\n
3 \u2013 \u0625\u0632\u0627\u0644\u0629 \u0627\u0644\u0631\u0624\u0648\u0633 \u0627\u0644\u0633\u0648\u062f\u0627\u0621 \u0628\u0627\u0644\u062c\u064a\u0644\u0627\u062a\u064a\u0646 :<\/p>\n
\u0627\u0644\u0637\u0631\u064a\u0642\u0629 :
\n– \u0635\u0628\u064a \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u062d\u0644\u064a\u0628 \u0641\u064a \u0648\u0639\u0627\u0621.
\n– \u0625\u0636\u064a\u0641\u064a \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u062c\u064a\u0644\u0627\u062a\u064a\u0646.
\n– \u0636\u0639\u064a \u0627\u0644\u062e\u0644\u064a\u0637 \u0641\u064a \u0627\u0644\u0645\u064a\u0643\u0631\u0648\u0648\u064a\u0641 \u0644\u0645\u062f\u0629 10 \u062b\u0627\u0646\u064a\u0629.
\n– \u0627\u062a\u0631\u0643\u0647 \u064a\u0628\u0631\u062f \u0642\u0644\u064a\u0644\u0627\u064b \u062b\u0645 \u0636\u0639\u064a\u0647 \u0639\u0644 \u0627\u0644\u0623\u0646\u0641 .
\n– \u0627\u062a\u0631\u0643\u064a\u0647 10 \u062f\u0642\u0627\u0626\u0642.
\n– \u0642\u0648\u0645\u064a \u0628\u0625\u0632\u0627\u0644\u062a\u0647 \u0628\u0644\u0637\u0641.<\/p>\n
4 – \u0642\u0648\u0645\u064a \u0628\u062a\u0642\u0634\u064a\u0631 \u0627\u0644\u0648\u062c\u0647 \u0645\u0631\u0629 \u0648\u0627\u062d\u062f\u0629 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0644\u062a\u062e\u0644\u064a\u0635 \u0627\u0644\u0628\u0634\u0631\u0629 \u0645\u0646 \u0627\u0644\u062e\u0644\u0627\u064a\u0627 \u0627\u0644\u0645\u064a\u062a\u0629\u060c \u0645\u0645\u0627 \u064a\u062c\u0639\u0644 \u0627\u0644\u0628\u0634\u0631\u0629 \u0635\u0627\u0641\u064a\u0629 \u0648\u0627\u0636\u062d\u0629 \u0648\u062a\u062c\u0646\u0628\u064a \u0625\u0646\u0633\u062f\u0627\u062f \u0627\u0644\u0645\u0633\u0627\u0645\u0627\u062a.<\/p>\n
5 \u2013 \u0627\u062a\u0628\u0639\u064a \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0645\u062a\u0648\u0627\u0632\u0646 \u0645\u0646 \u0627\u0644\u0636\u0631\u0648\u0631\u064a \u0623\u0646 \u064a\u0643\u0648\u0646 \u0644\u0637\u064a\u0641 \u0639\u0644\u0649 \u0628\u0634\u0631\u0629 \u0635\u062d\u064a\u0629.<\/p>\n
\u062d\u0627\u0648\u0644\u064a \u062d\u062a\u0649 \u0644\u0648 \u0643\u0627\u0646 \u0645\u0646 \u0627\u0644\u0635\u0639\u0628 \u062a\u0646\u0627\u0648\u0644 \u062e\u0645\u0633\u0629 \u0623\u0646\u0648\u0627\u0639 \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0641\u064a \u0627\u0644\u064a\u0648\u0645.\u201d \u0648\u0636\u0639\u064a \u0641\u064a \u0627\u0639\u062a\u0628\u0627\u0631\u0643 \u0623\u0646 \u0627\u0644\u0632\u0646\u0643 \u0647\u0648 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u0636\u0631\u0648\u0631\u064a\u0629 \u0644\u0644\u062d\u062f \u0645\u0646 \u0625\u0641\u0631\u0627\u0632 \u0627\u0644\u0632\u0647\u0645 (\u0627\u0644\u0645\u0633\u0624\u0648\u0644\u0629 \u0639\u0646 \u0627\u0644\u0628\u062b\u0648\u0631 \u0648 \u0627\u0644\u0631\u0624\u0648\u0633 \u0627\u0644\u0633\u0648\u062f\u0627\u0621 ).<\/p>\n
\u0648\u0627\u0644\u062e\u0644\u0627\u0635\u0629: \u0623\u0646\u0647 \u064a\u0638\u0644\u0645 \u0645\u0635\u0627\u0626\u062f \u0627\u0644\u0623\u0633\u0645\u0627\u0643\u060c \u0627\u0644\u0628\u0646\u062c\u0631\u060c \u0643\u0648\u0633\u0629\u060c \u0648\u0627\u0644\u0643\u0645\u062b\u0631\u0649\u060c \u0648\u0627\u0644\u0641\u0627\u0635\u0648\u0644\u064a\u0627 \u0627\u0644\u062e\u0636\u0631\u0627\u0621 \u0648\u0635\u0641\u0627\u0631 \u0627\u0644\u0628\u064a\u0636 \u0648\u0627\u0644\u0645\u062d\u0627\u0631 (\u0627\u0644\u0645\u062d\u0627\u0631 \u062e\u0627\u0635\u0629)\u060c \u0623\u0648 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629.<\/p>\n
6 \u2013 \u0642\u0648\u0645\u064a \u0628\u062a\u0646\u0638\u064a\u0641 \u0648\u062c\u0647\u0643 \u0641\u064a \u0635\u0627\u0644\u0648\u0646 \u0644\u0644\u062a\u062c\u0645\u064a\u0644 \u0645\u0631\u0629 \u0643\u0644 \u062b\u0644\u0627\u062b\u0629 \u0623\u0634\u0647\u0631.<\/p>\n
7 \u2013 \u0627\u0633\u062a\u062e\u062f\u0645\u064a \u0647\u0630\u0647 \u0627\u0644\u0648\u0635\u0641\u0629 \u0627\u0644\u0637\u0628\u064a\u0639\u064a\u0629 :<\/p>\n
\u062e\u0630\u064a \u0645\u0633\u062d\u0648\u0642 \u0642\u0634\u0648\u0631 \u0627\u0644\u0628\u0631\u062a\u0642\u0627\u0644 \u0623\u0636\u064a\u0641\u064a \u0625\u0644\u064a\u0647 \u0642\u0644\u064a\u0644\u0627\u064b \u0645\u0646 \u0627\u0644\u0645\u0627\u0621 \u0644\u0639\u0645\u0644 \u0645\u0639\u062c\u0648\u0646. \u0648\u0627\u062a\u0631\u0643\u064a \u0627\u0644\u062e\u0644\u0637\u0629 \u0639\u0644\u0649 \u0648\u062c\u0647\u0643 \u0644\u0645\u062f\u0629 10-15 \u062f\u0642\u064a\u0642\u0629 \u062b\u0645 \u0627\u0634\u0637\u0641\u064a .<\/p>\n
8 \u2013 \u0627\u062d\u0631\u0635\u064a \u0639\u0644\u0649 \u0625\u0633\u062a\u062e\u062f\u0627\u0645 \u0645\u0631\u0637\u0628 \u0645\u0646\u0627\u0633\u0628 \u0644\u0646\u0648\u0639 \u0628\u0634\u0631\u062a\u0643 \u0628\u0634\u0643\u0644 \u062f\u0627\u0626\u0645 \u0641\u062e\u0644\u0627\u0641\u0627 \u0644\u0644\u0627\u0639\u062a\u0642\u0627\u062f \u0627\u0644\u0634\u0627\u0626\u0639\u060c \u0627\u0644\u0645\u0631\u0637\u0628 \u0644\u0627 \u064a\u0633\u062f \u0627\u0644\u0645\u0633\u0627\u0645 \u0628\u0644 \u064a\u062d\u0645\u064a \u0627\u0644\u062c\u0644\u062f \u0645\u0646 \u0627\u0644\u0627\u0639\u062a\u062f\u0627\u0621\u0627\u062a \u0627\u0644\u062e\u0627\u0631\u062c\u064a\u0629 (\u0627\u0644\u062a\u0644\u0648\u062b\u060c \u0648\u0627\u0644\u0634\u0645\u0633 \u0648\u0627\u0644\u0628\u0631\u062f \u2026).<\/p>\n
9 \u2013 \u0639\u0635\u064a\u0631 \u0627\u0644\u0628\u0642\u062f\u0648\u0646\u0633:<\/p>\n
\u0639\u0635\u064a\u0631 \u0627\u0644\u0628\u0642\u062f\u0648\u0646\u0633 \u0641\u0639\u0627\u0644 \u062c\u062f\u0627\u064b \u0642\u0648\u0645\u064a \u0628\u0648\u0636\u0639\u0647 \u0639\u0644\u0649 \u0628\u0634\u0631\u062a\u0643 \u0628\u0625\u0646\u062a\u0638\u0627\u0645 \u0648 \u0633\u062a\u0644\u0627\u062d\u0638\u064a\u0646 \u0627\u0644\u0641\u0631\u0642.<\/p>\n
10 – \u0627\u0644\u0637\u0645\u0627\u0637\u0645 \u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0641\u0627\u0639\u0644\u064a\u062a\u0647\u0627 \u0641\u064a \u0645\u0639\u0627\u0644\u062c\u0629 \u0627\u0644\u0628\u062b\u0648\u0631 \u0648\u062d\u0628 \u0627\u0644\u0634\u0628\u0627\u0628 \u0644\u062f\u064a\u0647\u0627 \u0623\u064a\u0636\u0627\u064b \u062e\u0635\u0627\u0626\u0635 \u0645\u0636\u0627\u062f\u0629 \u0644\u0644\u0639\u062f\u0648\u0649\u060c \u0648\u0627\u0644\u062a\u0637\u0647\u064a\u0631 \u0648\u0645\u0639\u0627\u0644\u062c\u0629 \u0627\u0644\u062c\u0644\u062f.<\/p>\n
\u062e\u0630\u064a \u0634\u0631\u0627\u0626\u062d \u0631\u0642\u064a\u0642\u0629 \u0645\u0646 \u0627\u0644\u0637\u0645\u0627\u0637\u0645 \u0648\u0636\u0639\u064a\u0647\u0627 \u0641\u064a \u0627\u0644\u0635\u0628\u0627\u062d \u0623\u0648 \u0641\u064a \u0627\u0644\u0645\u0633\u0627\u0621 \u0644\u0645\u062f\u0629 15 \u062f\u0642\u064a\u0642\u0629. \u062b\u0645 \u0625\u0634\u0637\u0641\u064a.<\/p>\n
11. \u0627\u0633\u062a\u062e\u062f\u0645\u064a \u0635\u0627\u0628\u0648\u0646 \u0637\u0628\u064a\u0639\u064a \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u062a\u0627\u0644\u064a\u0629 :\u0632\u064a\u062a \u0627\u0644\u0632\u064a\u062a\u0648\u0646\u060c \u0623\u0648\u0631\u0627\u0642 \u0627\u0644\u063a\u0627\u0631 \u0648\u0627\u0644\u0635\u0648\u062f\u0627\u060c \u0635\u0628\u0627\u062d\u0627 \u0648\u0645\u0633\u0627\u0621\u0627 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0646\u062a\u064a\u062c\u0629 \u0641\u0639\u0627\u0644\u0629.<\/p>\n
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