ื”ืขื“ืคืชื›ื ืขื•ื“ื›ื ื” ืขื‘ื•ืจ ื”ืžืคื’ืฉ ื”ื–ื”. ื›ื“ื™ ืœืฉื ื•ืช ืืช ื”ื’ื“ืจืช ื”ื—ืฉื‘ื•ืŸ ืœืฆืžื™ืชื•ืช, ืขื‘ืจื• ืืœ
ืœื”ื–ื›ื™ืจื›ื, ื ื™ืชืŸ ืœืขื“ื›ืŸ ืืช ื”ืžื“ื™ื ื” ืื• ื”ืฉืคื” ื”ืžื•ืขื“ืคื•ืช ืขืœื™ื›ื ื‘ื›ืœ ืขืช ื‘
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ืขื•ืฉื™ื ืฆืขื“ื™ื ืจืืฉื•ื ื™ื ื‘ืื™ืžื•ื ื™ ืžืฉืงื•ืœื•ืช? ื”ืฉื‘ื•ืขื•ืช ื•ื”ื—ื•ื“ืฉื™ื ื”ืจืืฉื•ื ื™ื ื”ืืœื” ื™ื‘ื™ืื• ืœื›ื ืกื™ืคื•ืง ืžื”ื’ื“ื•ืœื™ื ื‘ื™ื•ืชืจ ืฉืชื•ื›ืœื• ืœื—ื•ื•ืช ืœืื•ืจืš ื›ืœ ื”ืžืกืข ื”ื–ื”. ื‘ืฉืœื‘ ื”ื–ื” ื”ื›ื•ืœ ื—ื“ืฉ ื‘ืฉื‘ื™ืœ ื”ื’ื•ืฃ ืฉืœื›ื, ื›ืš ืฉื”ื•ื ืžืชืื™ื ืืช ืขืฆืžื• ืœืื™ืžื•ื ื™ื ื‘ืžื”ื™ืจื•ืช, ื•ืืชื ื ื›ื ืกื™ื ืœืฉืœื‘ ื”ืžื›ื•ื ื” "ืฆื‘ื™ืจื” ืฉืœ ืžืชืืžื ื™ื ื—ื“ืฉื™ื." 

ื‘ืฉืœื‘ ื”ืฆื‘ื™ืจื” ืฉืœ ืžืชืืžื ื™ื ื—ื“ืฉื™ื ืืคืฉืจ ืœื”ืคื™ืง ืชื•ืขืœืช ื’ื“ื•ืœื” ืžื”ืื™ืžื•ื ื™ื. ื”ื’ื•ืฃ ืฉืœื›ื ืžื’ื™ื‘ ื‘ืขืœื™ื™ื” ื—ื“ื” ื‘ื›ื•ื— ื•ืื•ืœื™ ื’ื ืฉื™ื ื•ื™ื™ื ืžืฉืžืขื•ืชื™ื™ื ื‘ื”ืจื›ื‘ ื”ื’ื•ืฃ. ืืžื ื ื”ืชื•ืฆืื•ืช ืฉืœ ืื ืฉื™ื ืฉื”ืชื—ื™ืœื• ืœื”ืชืืžืŸ ืœืื—ืจื•ื ื” ืžืฉืชื ื•ืช ืžืื“ื ืœืื“ื ื•ืชืœื•ื™ื•ืช ื‘ื”ื™ืกื˜ื•ืจื™ื™ืช ื”ืื™ืžื•ื ื™ื, ื‘ื’ื ื™ื ื•ื‘ื’ื•ืจืžื™ื ืจื‘ื™ื ืื—ืจื™ื, ืื‘ืœ ื›ื•ืœื ื™ื›ื•ืœื™ื ืœื”ืจื•ื•ื™ื— ืžื”ืฉืœื‘ ื”ื–ื”.

ื›ืฉืื ื™ ื—ื•ืฉื‘ ืขืœ ื”ืฉื ื” ื”ืจืืฉื•ื ื” ืฉืœื™ ื‘ื”ืจืžืช ืžืฉืงื•ืœื•ืช, ืื ื™ ืžื‘ื™ืŸ ืฉื™ืฉ ื“ื‘ืจื™ื ืจื‘ื™ื ืฉืขืฉื™ืชื™ ื ื›ื•ืŸ, ืื‘ืœ ืœื ืคื—ื•ืช ื“ื‘ืจื™ื ืฉืœื ืขืฉื™ืชื™ ื ื›ื•ืŸ. ืื—ืช ื”ื˜ืขื•ื™ื•ืช ืฉืขืฉื™ืชื™ ื”ื™ื ื˜ืขื•ืช ืื•ืชื” ืœื“ืขืชื™ ืขื•ืฉื™ื ืžืจื™ืžื™ ืžืฉืงื•ืœื•ืช ืžืชื—ื™ืœื™ื ืจื‘ื™ื: ืงื ื™ื™ืช ืชื•ืกืคื™ ืชื–ื•ื ื” ืขืœ ื™ืžื™ืŸ ื•ืขืœ ืฉืžืืœ, ื‘ืœื™ ืœื”ื‘ื™ืŸ ืžื” ืขื•ืžื“ ืžืื—ื•ืจื™ื”ื. 

ืื‘ื”ื™ืจ ื›ื™ ืžืจื™ืžื™ ืžืฉืงื•ืœื•ืช ืžืชื—ื™ืœื™ื ืœื ื–ืงื•ืงื™ื ืœืชื•ืกืคื™ ืชื–ื•ื ื” ื›ื“ื™ ืœืฆื‘ื•ืจ ืžืกืช ืฉืจื™ืจ. ืื‘ืœ ืื ืืชื ืžืฉืงื™ืขื™ื ื‘ืื™ืžื•ื ื™ื ื•ืจื•ืฆื™ื ืœื”ืฉืงื™ืข ื’ื ื‘ืชื•ืกืคื™ ืชื–ื•ื ื” ืฉื™ืชืžื›ื• ื‘ื”ืชืงื“ืžื•ืช ืฉืœื›ื, ืื– ืœื”ืœืŸ ืฉืœื•ืฉืช ื”ืชื•ืกืคื™ื ืขืœื™ื”ื ืื ื™ ืžืžืœื™ืฅ ืœืžืจื™ืžื™ ืžืฉืงื•ืœื•ืช ืžืชื—ื™ืœื™ื:

ื‘ื•ืื• ื ื“ื•ืŸ ื‘ืฉืืœื•ืช ืœืžื” ืชื•ืกืคื™ ื”ืชื–ื•ื ื” ื”ืœืœื• ื™ื›ื•ืœื™ื ืœืชืžื•ืš ื‘ืื™ืžื•ื ื™ื ืฉืœื›ื, ืื™ืš ืœื”ืฉืชืžืฉ ื‘ื”ื ื•ืื™ืœื• ืชื•ืกืคื™ื ืื—ืจื™ื ืชื•ื›ืœื• ืœืฉืงื•ืœ ื›ื›ืœ ืฉืชืชืงื“ืžื• ื‘ืžืกืข ื”ืจืžืช ื”ืžืฉืงื•ืœื•ืช ื”ืื™ืฉื™ ืฉืœื›ื. 

ืื‘ืงืช ื—ืœื‘ื•ืŸ

ื‘ื™ืŸ ืฉื”ืžื˜ืจื” ืฉืœื›ื ื‘ื”ืจืžืช ืžืฉืงื•ืœื•ืช ื”ื™ื ืœื‘ื ื•ืช ืฉืจื™ืจื™ื, ืœื”ืฉื™ืœ ืฉื•ืžืŸ ืื• ืคืฉื•ื˜ ืœื”ื™ื•ืช ื‘ืจื™ืื™ื ื™ื•ืชืจ, ื”ืงืคื“ื” ืขืœ ืฆืจื™ื›ืช ื”ื—ืœื‘ื•ืŸ ื”ื™ื•ืžื™ืช ื”ืžื•ืžืœืฆืช ื™ื›ื•ืœื” ืœื”ื™ื•ืช ื“ืจืš ืžื“ื”ื™ืžื” ืœืขื–ื•ืจ ืœื’ื•ืฃ ืฉืœื›ื ืœื”ืชืื•ืฉืฉ ื•ืœื”ื™ื•ืช ื‘ืžื™ื˜ื‘ื•.

ืžื‘ื™ืŸ ื›ืœ ืื‘ื•ืช ื”ืžื–ื•ืŸ ื”ืžืจื›ื–ื™ื™ื ื—ืœื‘ื•ืŸ ื”ื•ื ืื•ืœื™ ื”ื—ืฉื•ื‘ ื‘ื™ื•ืชืจ ื‘ื”ืชืžื•ื“ื“ื•ืช ืขื ื™ืขื“ื™ื ืกืคื•ืจื˜ื™ื‘ื™ื™ื ืฉื•ื ื™ื, ืฉื›ืŸ ื™ืฉ ืœื• ืชืคืงื™ื“ ื™ืฉื™ืจ ื‘ืฉื™ืงื•ื ืจืงืžืช ืฉืจื™ืจ ื•ื‘ื‘ื ื™ื™ืช ืจืงืžืช ืฉืจื™ืจ ื—ื“ืฉื”. ื‘ืชื•ืจ ืžืชื—ื™ืœื™ื, ืืชื ืžื•ื›ื ื™ื ืœืฆื‘ื™ืจื” ืžื”ื™ืจื” ื•ื™ืฆื™ื‘ื” ืฉืœ ืžืกืช ืฉืจื™ืจ, ื›ืš ืฉื—ืฉื•ื‘ ืœืงื‘ืœ ืžืกืคื™ืง ื—ืœื‘ื•ืŸ.

ืœืขืชื™ื ืงืจื•ื‘ื•ืช ืื ืฉื™ื ืฉืžืชื—ื™ืœื™ื ืœื”ืชืืžืŸ ืขื ืžืฉืงื•ืœื•ืช ืžื’ื“ื™ืœื™ื ืืช ืฆืจื™ื›ืช ื”ื—ืœื‘ื•ืŸ ื”ื™ื•ืžื™ืช. ืื‘ืœ ืžืจื™ืžื™ ืžืฉืงื•ืœื•ืช ืจื‘ื™ื ืื™ื ื ืžื•ื“ืขื™ื ืœื›ืš ืฉืœื ืคืฉื•ื˜ ืœืงื‘ืœ ืืช ื›ืžื•ืช ื”ื—ืœื‘ื•ืŸ ื”ื ื“ืจืฉืช ืžื”ืžื–ื•ื ื•ืช ื”ืจื’ื™ืœื™ื ื•ืขื ื”ืจื’ืœื™ ื”ืชื–ื•ื ื” ื”ืจื’ื™ืœื™ื ืฉืœื”ื. ื–ื” ืงืฉื” ื™ื•ืชืจ ืžืžื” ืฉืจื‘ื™ื ื—ื•ืฉื‘ื™ื. 

ืื‘ืงืช ื—ืœื‘ื•ืŸ ื™ื›ื•ืœื” ืœื”ื™ื•ืช ื›ืœื™ ื ื”ื“ืจ ืฉื™ืขื–ื•ืจ ืœืžืจื™ืžื™ ืžืฉืงื•ืœื•ืช ืžื›ืœ ืฉื›ื‘ื•ืช ื”ืื•ื›ืœื•ืกื™ื™ื” ืœื”ื’ื™ืข ืœืฆืจื™ื›ืช ื”ื—ืœื‘ื•ืŸ ื”ื™ื•ืžื™ืช ื”ืžื•ืžืœืฆืช. ืงื™ื™ืžื•ืช ื‘ืฉื•ืง ืื™ื ืกืคื•ืจ ืื‘ืงื•ืช ื—ืœื‘ื•ืŸ ืฉื•ื ื•ืช, ื›ืš ืฉืชืžื™ื“ ืชื•ื›ืœื• ืœืžืฆื•ื ืื‘ืงืช ื—ืœื‘ื•ืŸ ืฉืžืชืื™ืžื” ืœื›ื, ื’ื ืื ืืชื ืžืงืคื™ื“ื™ื ืขืœ ืชื–ื•ื ื” ืœืœื ืžื•ืฆืจื™ ื—ืœื‘ืชื–ื•ื ื” ืฆืžื—ื•ื ื™ืช ืื• ื˜ื‘ืขื•ื ื™ืช. ืจื•ื‘ ืื‘ืงื•ืช ื”ื—ืœื‘ื•ืŸ ืžื›ื™ืœื•ืช ืืช ื›ืœ ื—ื•ืžืฆื•ืช ื”ืืžื™ื ื• ื”ื—ื™ื•ื ื™ื•ืช, ืžื” ืฉื”ื•ืคืš ืื•ืชืŸ ืœืžืงื•ืจื•ืช ื—ืœื‘ื•ืŸ ืžืœืื™ื.

ืืคืฉืจ ืœืงื—ืช ืื‘ืงืช ื—ืœื‘ื•ืŸ ื‘ื›ืœ ืฉืขื•ืช ื”ื™ื•ื ื•ื”ืŸ ื ื•ื—ื•ืช ืœืฉื™ืžื•ืฉ, ื›ืš ืฉื–ื• ืื—ืช ื”ื“ืจื›ื™ื ื”ืงืœื•ืช ื‘ื™ื•ืชืจ ืœืขืžื•ื“ ื‘ื™ืขื“ ืฆืจื™ื›ืช ื”ื—ืœื‘ื•ืŸ. ืœื”ืœืŸ ื›ืžื” ืžื”ื“ืจื›ื™ื ื”ืื”ื•ื‘ื•ืช ืขืœื™ื™ ืœืฆืจื•ืš ืื‘ืงืช ื—ืœื‘ื•ืŸ:

  • ืฉื™ื™ืง ืœืื—ืจ ืื™ืžื•ืŸ: ื–ืืช ืื•ืœื™ ื”ื“ืจืš ื”ืคืฉื•ื˜ื” ื‘ื™ื•ืชืจ ืœื™ื”ื ื•ืช ืžืื‘ืงืช ื—ืœื‘ื•ืŸ. ืคืฉื•ื˜ ื”ื›ื™ื ื• ืžืžื ื” ืฉื™ื™ืง ื•ืฉืชื• ืื•ืชื• ืื—ืจื™ ื”ืื™ืžื•ืŸ. 
  • ืฉื™ื‘ื•ืœืช ืฉื•ืขืœ ืขื ื—ืœื‘ื•ืŸ: ืขืจื‘ื‘ื• ืื‘ืงืช ื—ืœื‘ื•ืŸ ืขื ืฉื™ื‘ื•ืœืช ื”ืฉื•ืขืœ ืฉืœ ื”ื‘ื•ืงืจ. ื”ื•ืกื™ืคื• ืงื™ื ืžื•ืŸ ื•ืคื™ืจื•ืช ืœื—ื™ื–ื•ืง ื”ื˜ืขื ื•ืœืชื•ืกืคืช ืกื™ื‘ื™ื ื•ื ื•ื’ื“ื™ ื—ืžืฆื•ืŸ.
  • ืฉื™ื™ืงื™ื ืขื ืคื™ืจื•ืช ื•ื™ืจืงื•ืช: ื ื™ืชืŸ ืœื”ื›ื™ืŸ ืฉื™ื™ืง ืคื™ืจื•ืช ื•ื™ืจืงื•ืช ื˜ืขื™ื ื•ืžื–ื™ืŸ ืขื ืื‘ืงืช ื—ืœื‘ื•ืŸ. ื”ื•ืกื™ืคื• ื—ืžืืช ืื’ื•ื–ื™ื, ืคืจื™ ืœืคื™ ื‘ื—ื™ืจืชื›ื ื•ื™ื•ื’ื•ืจื˜ ื•ืชืงื‘ืœื• ืืจื•ื—ืช ื‘ื™ื ื™ื™ื ื˜ืขื™ืžื”.

ื›ืžื” ื—ืœื‘ื•ืŸ ืขืœื™ื™ ืœืงื—ืช?

ื›ืœืœ ืืฆื‘ืข ื˜ื•ื‘ ื”ื•ื ืœืฆืจื•ืš 1.8-2.2 ื’ืจืžื™ื ืฉืœ ื—ืœื‘ื•ืŸ ืœืงื™ืœื•ื’ืจื ืฉืœ ืžืฉืงืœ ื’ื•ืฃ ืžื“ื™ ื™ื•ื. ื–ืืช ื ืงื•ื“ืช ื”ืชื—ืœื” ื˜ื•ื‘ื” ืขื‘ื•ืจ ืจื•ื‘ ืžืจื™ืžื™ ื”ืžืฉืงื•ืœื•ืช ื‘ืชื—ื™ืœืช ื“ืจื›ื. ื–ื›ืจื• ื›ื™ ื”ื™ืขื“ ื”ื–ื” ื›ื•ืœืœ ืืช ื›ืœ ื”ื—ืœื‘ื•ืŸ ืฉืืชื ืžืงื‘ืœื™ื, ื’ื ืžืื‘ืงืช ื”ื—ืœื‘ื•ืŸ ื•ื’ื ืžื”ืžื–ื•ื ื•ืช ืฉืืชื ืื•ื›ืœื™ื. 

ืงืจื™ืื˜ื™ืŸ

ืงืจื™ืื˜ื™ืŸ ื”ื•ื ืชื•ืกืฃ ืชื–ื•ื ื” ื‘ื“ื•ืง, ืžื”ื™ืžืŸ ื•ื ื’ื™ืฉ. ืžื‘ื™ืŸ ื›ืœ ื”ืชื•ืกืคื™ื ื”ืงื™ื™ืžื™ื ื‘ืฉื•ืง ื™ืฉ ืžืขื˜ ืชื•ืกืคื™ื ืฉื ื—ืงืจื• ื›ืžื• ืงืจื™ืื˜ื™ืŸ. ืœืžืขืฉื”, ื™ืฉ ื”ืžื›ื ื™ื ืืช ืงืจื™ืื˜ื™ืŸ "ืชื•ืกืฃ ืžืกืคืจ ืื—ืช ืœืฉื™ืคื•ืจ ื‘ื™ืฆื•ืขื™ื ืกืคื•ืจื˜ื™ื‘ื™ื™ื".

ืงืจื™ืื˜ื™ืŸ ื™ื›ื•ืœ ืœื”ืขื ื™ืง ื™ืชืจื•ื ื•ืช ืจื‘ื™ื, ื›ื•ืœืœ ืฉื™ืคื•ืจ ื”ืชืื•ืฉืฉื•ืช, ื”ืขืœืืช ืžืกืช ืฉืจื™ืจ, ืชืžื™ื›ื” ื‘ื™ื™ืฆื•ืจ ืื ืจื’ื™ื” ื•ืฉื™ืคื•ืจ ื‘ื™ืฆื•ืขื™ื ื‘ืื™ืžื•ื ื™ื ื‘ืขืฆื™ืžื•ืช ื’ื‘ื•ื”ื”. ืœืคื™ ืžื—ืงืจื™ื, ืงืจื™ืื˜ื™ืŸ ืžื•ืขื™ืœ ืœืกืคื•ืจื˜ืื™ื ื‘ื›ืœ ื”ืจืžื•ืช, ืžืžืชื—ื™ืœื™ื ื•ืขื“ ืžืจื™ืžื™ ืžืฉืงื•ืœื•ืช ืžื ื•ืกื™ื ืขื ื•ืชืง ืฉืœ ืฉื ื™ื ืจื‘ื•ืช. 

ื›ืžื” ืงืจื™ืื˜ื™ืŸ ืขืœื™ื™ ืœืงื—ืช?

ืงื™ื™ืžื•ืช ืฆื•ืจื•ืช ืจื‘ื•ืช ืฉืœ ืงืจื™ืื˜ื™ืŸ. ืื ื™ ืžืžืœื™ืฅ ืœื”ืชื—ื™ืœ ืž-5 ื’ืจืžื™ื ืฉืœ ืงืจื™ืื˜ื™ืŸ ืžื•ื ื•-ื”ื™ื“ืจื˜ ื‘ื™ื•ื. ืื•ืœื™ ืฉืžืขืชื ืขืœ "ื”ืขืžืกืช ืงืจื™ืื˜ื™ืŸ", ื ื˜ื™ืœืช ืžื™ื ื•ื ื™ื ื’ื‘ื•ื”ื™ื ืฉืœ ืงืจื™ืื˜ื™ืŸ ืžืกืคืจ ืจื‘ ืฉืœ ืคืขืžื™ื ื‘ื™ื•ื ื›ื“ื™ ืœื”ื’ื“ื™ืœ ืืช ืžืื’ืจื™ ื”ืงืจื™ืื˜ื™ืŸ ื‘ื’ื•ืฃ ืชื•ืš ื–ืžืŸ ืงืฆืจ. ืื ื™ ืœื ืจื•ืื” ืฆื•ืจืš ื‘ื›ืš. 

ืืคืฉืจ ืœื‘ื—ื•ืจ ื’ื ื‘ืชื›ืฉื™ืจื™ ืงืจื™ืื˜ื™ืŸ ืื—ืจื™ื. ืื‘ืœ ืื ืืชื ืจื•ืฆื™ื ืœื—ืกื•ืš ื›ืกืฃ ื•ืœื”ืฉืชืžืฉ ื‘ืชื•ืกืฃ ื‘ื“ื•ืง, ืื– ืงืจื™ืื˜ื™ืŸ ืžื•ื ื•-ื”ื™ื“ืจื˜ ื”ื•ื ื‘ื—ื™ืจื” ืžืฆื•ื™ื ืช.

ื‘ืื•ืคืŸ ื›ืœืœื™, ืื ื™ ืžืžืœื™ืฅ ืœืฆืจื•ืš ืงืจื™ืื˜ื™ืŸ ืื—ืจื™ ืื™ืžื•ื ื™ื, ืฉื›ืŸ ื–ื” ื™ื›ื•ืœ ืœืชืจื•ื ืœื”ืชืื•ืฉืฉื•ืช. ืื‘ืœ ื™ืฉ ืžืจื™ืžื™ ืžืฉืงื•ืœื•ืช ืฉืžืขื“ื™ืคื™ื ืœืงื—ืช ืงืจื™ืื˜ื™ื ื™ืŸ ืœืคื ื™ ืื™ืžื•ื ื™ื, ืฉื›ืŸ ื‘ืžืฆื‘ื™ื ืžืกื•ื™ืžื™ื ื–ื” ื™ื›ื•ืœ ืœืชืจื•ื ืœืฉื™ืคื•ืจ ื”ื‘ื™ืฆื•ืขื™ื.

ื‘ื”ื™ื•ืชื›ื ืžืชื—ื™ืœื™ื, ื”ืฉืชื“ืœื• ืœื ืœื”ื™ืœื—ืฅ ื™ื•ืชืจ ืžื“ื™ ื‘ื’ืœืœ ื”ืคืจื˜ื™ื ื”ืืœื”. ืคืฉื•ื˜ ื”ืฆื™ื‘ื• ืœื›ื ื™ืขื“ ืฆืจื™ื›ืช ืงืจื™ืื˜ื™ืŸ ื™ื•ืžื™. ืงืจื™ืื˜ื™ืŸ ื—ืกืจ ื˜ืขื, ื›ืš ืฉื ื™ืชืŸ ืœืงื—ืช ืื•ืชื• ื‘ืงืœื•ืช ืขื ื›ื•ืก ืžื™ื.

ืžื’ื ื–ื™ื•ื

ืชื•ืกืฃ ื ื”ื“ืจ ื ื•ืกืฃ, ืื•ืชื• ืžืจื™ืžื™ ืžืฉืงื•ืœื•ืช ืžืชื—ื™ืœื™ื ื•ืžืชืงื“ืžื™ื ื›ืื—ื“ ืฉื•ื›ื—ื™ื ืœืขืชื™ื ืงืจื•ื‘ื•ืช, ื”ื•ื ืžื’ื ื–ื™ื•ื. ืžื’ื ื–ื™ื•ื ื”ื•ื ืžื™ื ืจืœ ื”ืžืขื•ืจื‘ ื‘ืžืื•ืช ืชื”ืœื™ื›ื™ื ืฉื•ื ื™ื ื‘ื’ื•ืฃ ื”ืื“ื.

ืžื’ื ื–ื™ื•ื ืžื›ื•ื ื” "ืชื•ืกืฃ ืžืจื’ื™ืข" ื‘ื’ืœืœ ื”ืคื•ื˜ื ืฆื™ืืœ ืฉืœื• ืœืขื–ื•ืจ ืœืžืขืจื›ืช ื”ืขืฆื‘ื™ื ืœื”ื™ืจื’ืข ืื—ืจื™ ื™ื•ื ืขืžื•ืก. ื‘ื”ืงืฉืจ ืฉืœ ืื™ืžื•ื ื™ ืžืฉืงื•ืœื•ืช ืžื’ื ื–ื™ื•ื ื™ื›ื•ืœ ืœืชืžื•ืš ื‘ืจืžื•ืช ื”ืื ืจื’ื™ื” ื•ืœืชืจื•ื ืœืฉื™ืคื•ืจ ื”ืฉื™ื ื”, ืชืคืงื•ื“ ื”ืฉืจื™ืจื™ื, ื‘ืจื™ืื•ืช ืžืขืจื›ืช ื”ืขืฆื‘ื™ื ื•ืขื•ื“.

ื‘ื“ื•ืžื” ืœืงืจื™ืื˜ื™ืŸ, ืงื™ื™ืžื™ื ื‘ืฉื•ืง ืžืกืคืจ ืกื•ื’ื™ื ืฉื•ื ื™ื ืฉืœ ืชื•ืกืคื™ ืžื’ื ื–ื™ื•ื. ืžื’ื ื–ื™ื•ื ืฆื™ื˜ืจื˜ ื’ื ืœื ื™ืงืจ ื•ื’ื ื‘ืขืœ ื–ืžื™ื ื•ืช ื‘ื™ื•ืœื•ื’ื™ืช ื’ื‘ื•ื”ื”, ื›ืœื•ืžืจ ื”ื•ื ื ืกืคื’ ื”ื™ื˜ื‘ ื‘ื’ื•ืฃ. ืžื’ื ื–ื™ื•ื ื’ืœื™ืฆื™ื ื˜ ื”ื•ื ืืคืฉืจื•ืช ื˜ื•ื‘ื” ื ื•ืกืคืช, ืื ื›ื™ ื”ื•ื ืžืขื˜ ื™ื•ืชืจ ื™ืงืจ. ื”ืฉืชื“ืœื• ืœื”ื™ืžื ืข ืžืชื—ืžื•ืฆืช ืžื’ื ื–ื™ื•ื, ืฉื›ืŸ ื™ืฉ ืœื• ื–ืžื™ื ื•ืช ื‘ื™ื•ืœื•ื’ื™ืช ื™ื—ืกื™ืช ื ืžื•ื›ื”, ื›ืœื•ืžืจ ื”ื•ื ืœื ื ืกืคื’ ื‘ื’ื•ืฃ ื”ื™ื˜ื‘.

ื›ืžื” ืžื’ื ื–ื™ื•ื ืขืœื™ื™ ืœืงื—ืช?

ื”ืฆืจื™ื›ื” ื”ื™ื•ืžื™ืช ื”ืžื•ืžืœืฆืช ืฉืœ ืžื’ื ื–ื™ื•ื ื”ื™ื 400 ืขื“ 420 ืž"ื’ ืขื‘ื•ืจ ื’ื‘ืจื™ื ื‘ื•ื’ืจื™ื ื•-310 ืขื“ 320 ืž"ื’ ืขื‘ื•ืจ ื ืฉื™ื ื‘ื•ื’ืจื•ืช. ื ืฉื™ื ื‘ื”ืจื™ื•ืŸ ื–ืงื•ืงื•ืช ืœ-350 ืขื“ 360 ืž"ื’ ืžื’ื ื–ื™ื•ื ื‘ื™ื•ื.

ืžื—ืงืจื™ื ืžืฆื‘ื™ืขื™ื ืขืœ ื›ืš ืฉืจื•ื‘ ื”ืื ืฉื™ื ืœื ืžืฆืœื™ื—ื™ื ืœื”ื’ื™ืข ืœืฆืจื™ื›ื” ื”ื™ื•ืžื™ืช ื”ืžื•ืžืœืฆืช ืฉืœ ืžื’ื ื–ื™ื•ื ืžื”ืชื–ื•ื ื” ื‘ืœื‘ื“, ื›ืš ืฉื›ื“ืื™ ืœืจื•ื‘ื ื• ืœืฉืงื•ืœ ื ื˜ื™ืœืช ืชื•ืกืฃ ืขื ื”ืžื™ื ืจืœ ื”ื—ืฉื•ื‘ ื”ื–ื”. ืื ื™ ืžืžืœื™ืฅ ืœื™ื˜ื•ืœ ืชื•ืกืฃ ืžื’ื ื–ื™ื•ื ื›-30 ื“ืงื•ืช ืœืคื ื™ ื”ืฉื™ื ื”. 

ืžื™ื ื•ื ื™ื ื’ื‘ื•ื”ื™ื ืฉืœ ืชื•ืกืคื™ ืžื’ื ื–ื™ื•ื ืขืœื•ืœื™ื ืœื’ืจื•ื ืœืฉืœืฉื•ืœ ื•ืœืงื™ื‘ื” ืขืฆื‘ื ื™ืช, ืœื›ืŸ ืคื ื• ืœืชื–ื•ื ืื™ ืื• ืœื’ื•ืจื ืจืคื•ืื™ ืžืงืฆื•ืขื™ ืื—ืจ ื›ื“ื™ ืœื”ืชืื™ื ืืช ื”ืžื™ื ื•ืŸ ืขื‘ื•ืจื›ื.

ืชื•ืกืคื™ื ื ื•ืกืคื™ื

ืžืขื‘ืจ ืœืฉืœื•ืฉืช ื”ืชื•ืกืคื™ื ื”ืžื•ื‘ื™ืœื™ื ื”ืœืœื• ืœืžืจื™ืžื™ ืžืฉืงื•ืœื•ืช ืžืชื—ื™ืœื™ื, ื™ืฉ ืžืกืคืจ ืชื•ืกืคื™ื ืื—ืจื™ื ืฉื›ื“ืื™ ืœืฉืงื•ืœ, ืื ืืชื ืžืขื•ื ื™ื™ื ื™ื ืœืžื˜ื‘ ืืช ื”ืื™ืžื•ื ื™ื ืฉืœื›ื.

  • ื•ื™ื˜ืžื™ืŸ D: ื•ื™ื˜ืžื™ืŸ D, ื”ื™ื“ื•ืข ื’ื ื‘ืชื•ืจ ื•ื™ื˜ืžื™ืŸ ืื•ืจ ื”ืฉืžืฉ, ื”ื•ื ืชื•ืกืฃ ื—ืฉื•ื‘ ื‘ื—ื•ื“ืฉื™ ื”ื—ื•ืจืฃ, ื›ืฉืื ื—ื ื• ืœื ืชืžื™ื“ ื ื—ืฉืคื™ื ืœืฉืžืฉ ื‘ืžื™ื“ื” ืžืกืคืงืช. ื™ืฉ ืœื•ื•ื™ื˜ืžื™ืŸ D ืชืคืงื™ื“ื™ื ื—ืฉื•ื‘ื™ื ืจื‘ื™ื ื‘ื’ื•ืฃ ื”ืื“ื, ื•ื”ื•ื ื’ื ื™ื›ื•ืœ ืœื”ื•ืขื™ืœ ืœืื™ืžื•ื ื™ื ืฉืœื›ื.
  • ืžื™ืฅ ืกืœืง: ืื ืืชื ื ื•ื˜ื™ื ื™ื•ืชืจ ืœืื™ืžื•ื ื™ ืกื™ื‘ื•ืœืช, ืžื™ืฅ ืกืœืง ื”ื•ื ืื•ืคืฆื™ื” ื ื”ื“ืจืช ืฉื›ื“ืื™ ืœืฉืงื•ืœ. ื”ืชื•ืกืฃ ื”ื–ื” ื™ื›ื•ืœ ืœื”ื’ื‘ื™ืจ ืืช ื–ืจื™ืžืช ื”ื“ื.
  • ืžื•ืœื˜ื™-ื•ื™ื˜ืžื™ืŸ: ื‘ืื•ืคืŸ ื›ืœืœื™, ืื ื™ ืœื ื—ืกื™ื“ ื’ื“ื•ืœ ืฉืœ ืžื•ืœื˜ื™-ื•ื™ื˜ืžื™ื ื™ื. ืขื ื–ืืช, ืื ื‘ืจื•ืจ ืœื›ื ืฉืืชื ืœื ืฆื•ืจื›ื™ื ืžืกืคื™ืง ืžื–ื•ื ื•ืช ืžืœืื™ื ื‘ืžื”ืœืš ื”ื™ื•ื, ืžื•ืœื˜ื™-ื•ื™ื˜ืžื™ืŸ ื™ื›ื•ืœ ืœืขื–ื•ืจ ื‘ื”ืฉืœืžืช ื”ื—ืกืจ ื•ืœื”ื‘ื˜ื™ื— ืฉืชืงื‘ืœื• ืืช ืื‘ื•ืช ื”ืžื–ื•ืŸ ื”ื ื“ืจืฉื™ื ื‘ื›ืžื•ืช ืžืกืคืงืช. ืžื•ืœื˜ื™-ื•ื™ื˜ืžื™ืŸ ืื™ื ื• ืžื”ื•ื•ื” ืชื—ืœื™ืฃ ืœืชื–ื•ื ื” ืžื–ื™ื ื”, ืื‘ืœ ื”ื•ื ื™ื›ื•ืœ ืœื”ื‘ื˜ื™ื— ืฉืชืงื‘ืœื• ืืช ื›ืœ ืื‘ื•ืช ื”ืžื–ื•ืŸ ื”ื ื“ืจืฉื™ื, ื‘ืžื™ื•ื—ื“ ื‘ื™ืžื™ื ื‘ื”ื ืืชื ืœื ืžืฆืœื™ื—ื™ื ืœืื›ื•ืœ ื‘ืฆื•ืจื” ืžื™ื˜ื‘ื™ืช. 

ืขืฆื•ืช ื ื•ืกืคื•ืช ืœืžืจื™ืžื™ ืžืฉืงื•ืœื•ืช ืžืชื—ื™ืœื™ื

ืœื”ืœืŸ ืžืกืคืจ ืขืฆื•ืช ืฉื™ืžื•ืฉื™ื•ืช ื ื•ืกืคื•ืช ืฉืื•ืœื™ ื™ืขื–ืจื• ืœื›ื ืœื”ืชืงื“ื ืžื”ืจ ื™ื•ืชืจ ื‘ืชื—ื™ืœืช ืžืกืข ืื™ืžื•ื ื™ ื”ืžืฉืงื•ืœื•ืช ืฉืœื›ื. ืื ื™ ืžืืžื™ืŸ ืฉื™ืฉ ืžืกืคืจ ื“ื‘ืจื™ื ืœื”ื ื›ืœ ืžืจื™ืžื™ ื”ืžืฉืงื•ืœื•ืช ื•ื›ืœ ื”ืžืืžื ื™ื ื ื•ืชื ื™ื ืขื“ื™ืคื•ืช ื›ื‘ืจ ื‘ืชื—ื™ืœืช ื“ืจื›ื. ื’ื ืœื›ื ื›ื“ืื™ ืœืชืขื“ืฃ ืืช ื”ื“ื‘ืจื™ื ื”ืืœื”, ืื ืืชื ืจื•ืฆื™ื ืœื”ื’ื™ืข ืœื”ืฆืœื—ื” ืžืจื‘ื™ืช.

  • ืฉื™ื ื” ืžืกืคืงืช: ืืžืฆื• ืฉื’ืจืช ืฉื™ื ื” ื•ื”ืฆื™ื‘ื• ื”ืงืคื“ื” ืขืœ ืฉื™ื ื” ืžืกืคืงืช ื‘ืจืืฉ ืกื“ืจ ื”ืขื“ื™ืคื•ื™ื•ืช. ืื™-ืืคืฉืจ ืœื”ืชื’ื‘ืจ ืขืœ ื”ืชืื•ืฉืฉื•ืช ื’ืจื•ืขื” ืขืœ-ื™ื“ื™ ืื™ืžื•ื ื™ื ืืจื•ื›ื™ื ื™ื•ืชืจ, ื•ืฉื™ื ื” ื”ื™ื ืฉื™ื˜ืช ื”ื”ืชืื•ืฉืฉื•ืช ื”ื˜ื‘ืขื™ืช ื”ื˜ื•ื‘ื” ื‘ื™ื•ืชืจ ืฉื™ืฉ.
  • ืขืงื‘ื™ื•ืช: ื”ืงืคื™ื“ื• ืขืœ ืชื›ื ื™ืช ืื™ืžื•ื ื™ื ืขืงื‘ื™ืช ื•ื”ืฉืชื“ืœื• ืœื ืœืฉื ื•ืช ืื•ืชื” ื•ืœื ืœื—ืฉื•ื‘ ื™ื•ืชืจ ืžื“ื™ ืงื“ื™ืžื”. ืœืขืชื™ื ืงืจื•ื‘ื•ืช ืžื“ื™ ืžืชื—ื™ืœื™ื ืžื“ืœื’ื™ื ืขืœ ื”ื“ื‘ืจื™ื ื”ื‘ืกื™ืกื™ื™ื ื•ืœื ืžืฉืชืœื˜ื™ื ืขืœื™ื”ื ื›ืจืื•ื™. ื”ื™ืฆืžื“ื•ืช ืœืชื›ื ื™ืช ืชืขื–ื•ืจ ืœื›ื ืœืื•ืจืš ื›ืœ ื”ื“ืจืš ืฉืœื›ื ื‘ื”ืจืžืช ืžืฉืงื•ืœื•ืช.
  • ืขื‘ื•ื“ื” ืขื ืžืืžืŸ: ื›ื›ืœ ืฉื–ื” ืืคืฉืจื™, ื”ืชืืžื ื• ืขื ืžืืžืŸ. ื–ื•ื’ ืขื™ื ื™ื™ื ื ื•ืกืฃ ืฉื™ืฉื’ื™ื—ื• ืขืœ ื”ืื™ืžื•ื ื™ื, ื”ืชื–ื•ื ื” ื•ื”ื”ืชืื•ืฉืฉื•ืช ืฉืœื›ื ืชืžื™ื“ ื™ื•ื›ืœ ืœืขื–ื•ืจ ืœืžื™ ืฉื ืžืฆืื™ื ื‘ืชื—ื™ืœืช ื”ื“ืจืš. ืžืืžืŸ ื’ื ื™ื•ื›ืœ ืœืขื–ื•ืจ ืœื›ื ืœื–ื”ื•ืช "ื—ื•ืจื™ื ืฉื—ื•ืจื™ื" ื‘ืื™ืžื•ื ื™ื.
  • ื”ืงืคื“ื” ืขืœ ืฉืชื™ื™ืช ืžื™ื ืžืกืคืงืช: ืฉื™ืžื• ืœื‘ ืœืฆืจื™ื›ืช ื”ืžื™ื ื”ื™ื•ืžื™ืช. ืืœ ืชื’ื™ืขื• ืœืชื—ื•ืฉืช ืฆืžื. ืื ืืชื ืฆืžืื™ื, ื–ื” ืื•ืžืจ ืฉืืชื ื›ื‘ืจ ืžื™ื•ื‘ืฉื™ื. ื ืฉื™ืืช ื‘ืงื‘ื•ืง ืžื™ื ืจื‘-ืคืขืžื™ ืžืœื ื•ื”ื’ื“ืจืช ืชื–ื›ื•ืจื•ืช ืœืฉืชื•ืช ื‘ืžื”ืœืš ื”ื™ื•ื ืขื•ื–ืจื•ืช ืœื—ืœืง ืžื”ืื ืฉื™ื.

ื›ืžื• ืชืžื™ื“, ืœืคื ื™ ืชื—ื™ืœืช ื ื˜ื™ืœื” ืฉืœ ื›ืœ ืชื•ืกืฃ ืชื–ื•ื ื” ื—ื“ืฉ ื”ืชื™ื™ืขืฆื• ืขื ืชื–ื•ื ืื™ ืื• ื’ื•ืจื ืจืคื•ืื™ ืžืงืฆื•ืขื™ ืื—ืจ ื›ื“ื™ ืœื•ื•ื“ื ืฉืชื™ืงื—ื• ืืช ื”ืชื•ืกืคื™ื ื”ืžืชืื™ืžื™ื ื‘ืžื™ื ื•ื ื™ื ื”ืžืชืื™ืžื™ื ืœืฆืจื›ื™ื ื”ืื™ืฉื™ื™ื ืฉืœื›ื.

ืกื™ืžื•ื›ื™ืŸ:

  1. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/ 

โ€‹ื›ืชื‘ ื•ื™ืชื•ืจ:โ€‹ ืžืจื›ื– ื”ื‘ืจื™ืื•ืช ื”ื–ื” ืœื ื ื•ืขื“ ืœืื‘ื—ืŸ,,, โ€‹ื”ืฆื’ ืขื•ื“