ื”ื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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ืœืžืขืจื›ืช ื”ืœื‘ ื•ื›ืœื™ ื”ื“ื ืชืคืงื™ื“ ืžืจื›ื–ื™ ืœื ืจืง ื‘ื‘ืจื™ืื•ืช ื”ื›ืœืœื™ืช, ืืœื ืืฃ ื‘ืขืฆื ื”ื™ื›ื•ืœืช ืฉืœื›ื ืœืฉืจื•ื“. ื”ื™ื ืžืกืคืงืช ืœืจืงืžื•ืช ื•ืœืื‘ืจื™ ื”ื’ื•ืฃ ื—ืžืฆืŸ ื•ืื‘ื•ืช ืžื–ื•ืŸ. ื”ื™ื ื’ื ืžืขื‘ื™ืจื” ืคืกื•ืœืช ื•ืจืขืœื ื™ื ื›ื“ื™ ืœืกืœืง ืื•ืชื.

ื›ื™ืฆื“ ืขื•ื‘ื“ืช ืžืขืจื›ืช ื”ืœื‘ ื•ื›ืœื™ ื”ื“ื?

ืžื—ื–ื•ืจ ื”ื“ื ื‘ื’ื•ืฃ ืžื•ืจื›ื‘ ืžืžืกืคืจ ืžืขืจื›ื•ืช ืฉื•ื ื•ืช.

  • ืžืขืจื›ืช ื”ืœื‘ ื•ื›ืœื™ ื”ื“ื ืžื›ื™ืœื” ืืช ื”ืœื‘, ื”ื“ื ื•ื›ืœื™ ื”ื“ื. ื”ืœื‘ ืžืฉืžืฉ ื›ืžืฉืื‘ื” ื•ื“ื•ื—ืฃ ืืช ื”ื“ื ืืœ ืชื•ืš ื›ืœื™ ื”ื“ื. ื”ืขื•ืจืงื™ื ื”ื ื›ืœื™ ื”ื“ื ืฉืžืขื‘ื™ืจื™ื ืืช ื”ื“ื ืžื”ืœื‘, ื•ืื™ืœื• ื”ื•ื•ืจื™ื“ื™ื ืžื—ื–ื™ืจื™ื ืืช ื”ื“ื ืืœ ื”ืœื‘. ื”ื ื™ืžื™ื ืžื—ื‘ืจื™ื ื‘ื™ืŸ ืฉื ื™ ืกื•ื’ื™ ื›ืœื™ ื”ื“ื ื”ื "ืœ. ื”ื“ืคื ื•ืช ืฉืœ ื›ืœื™ ื”ื“ื ื”ืงื˜ื ื˜ื ื™ื ื”ืืœื” ื“ืงื™ื ื“ื™ื™ื ื›ื“ื™ ืœืืคืฉืจ ืžืขื‘ืจ ืฉืœ ืคืกื•ืœืช, ืจืขืœื ื™ื, ื—ืžืฆืŸ ื•ืื‘ื•ืช ืžื–ื•ืŸ ืžื”ืจืงืžื•ืช ื”ืกืžื•ื›ื•ืช ืืœ ื”ื ื™ืžื™ื ืื• ื‘ื›ื™ื•ื•ืŸ ื”ื”ืคื•ืš.
  • ืœืžืขืจื›ืช ื”ืœื™ืžืคื” ื™ืฉ ืชืคืงื™ื“ื™ื ืจื‘ื™ื. ื”ื™ื ืžื•ื•ืกืชืช ืืช ื›ืžื•ืช ื”ื ื•ื–ืœื™ื ื‘ื’ื•ืฃ, ืื•ืกืคืช ืขื•ื“ืคื™ ื ื•ื–ืœ ืžื”ืจืงืžื•ืช ื•ืžื—ื–ื™ืจื” ืื•ืชื ืืœ ื–ืจื ื”ื“ื. ื‘ื”ื™ื•ืชื” ื—ืœืง ืžืžืขืจื›ืช ื”ื—ื™ืกื•ืŸ, ื”ื™ื ื’ื ืžื’ื™ื ื” ืขืœ ื”ื’ื•ืฃ ืฉืœื›ื. ื‘ื™ืŸ ื”ืชืคืงื™ื“ื™ื ื”ืื—ืจื™ื ืฉืœื” ืกื™ืœื•ืง ืคืกื•ืœืช ื•ืกืคื™ื’ืช ืฉื•ืžืŸ.

ืžืขืจื›ืช ื”ืœื™ืžืคื” ืžื•ืจื›ื‘ืช ืžืจืฉืช ืžืกื•ืขืคืช ืฉืœ ืจืงืžื•ืช, ืื‘ืจื™ื, ื‘ืœื•ื˜ื•ืช ืœื™ืžืคื” ื•ื›ืœื™ ืœื™ืžืคื”. ื ื•ื–ืœ ื”ืœื™ืžืคื” ืžืชื ืงื– ืžืจืงืžื•ืช ื”ื’ื•ืฃ ืืœ ืชื•ืš ื›ืœื™ ื”ืœื™ืžืคื” ื•ืขื•ื‘ืจ ืืœ ื‘ืœื•ื˜ื•ืช ื”ืœื™ืžืคื”. ื”ื‘ืœื•ื˜ื•ืช ื”ืืœื” ื™ื›ื•ืœื•ืช ืœืกื ืŸ ืคืกื•ืœืช ื•ืชืจื›ื•ื‘ื•ืช ืžื–ื™ืงื•ืช ืื—ืจื•ืช. ื ื•ืกืฃ ืขืœ ื›ืš, ืชืื™ ื”ื“ื ื”ืœื‘ื ื™ื ืฉื™ื•ืฉื‘ื™ื ื‘ื‘ืœื•ื˜ื•ืช ื”ืœื™ืžืคื” ื™ื›ื•ืœื™ื ื’ื ืœืชืงื•ืฃ ืชืื™ื ืกืจื˜ื ื™ื™ื ืื• ืื•ืจื’ื ื™ื–ืžื™ื ืžื–ื”ืžื™ื. ืœื™ืžืคื” ืฉืขื‘ืจื” ื“ืจืš ื‘ืœื•ื˜ืช ืœื™ืžืคื” ืžื•ืขื‘ืจืช ืืœ ื–ืจื ื”ื“ื. ื”ื™ื ื ื›ื ืกืช ืœื–ืจื ื”ื“ื ื“ืจืš ื”ื•ื•ืจื™ื“ื™ื ื”ืชืช-ื‘ืจื™ื—ื™ื™ื.

ืžื” ื™ื›ื•ืœ ืœื”ืขื™ื“ ืขืœ ืžื—ื–ื•ืจ ื“ื ืœืงื•ื™?

ื–ืจื™ืžืช ื“ื ืื• ืœื™ืžืคื” ืœืงื•ื™ื” ื™ื›ื•ืœื” ืœื’ืจื•ื ืœืžืกืคืจ ืกื™ืžื ื™ื ื•ืชืกืžื™ื ื™ื. ืขืฉื• ื‘ื“ื™ืงื” ืขืฆืžื™ืช. ื‘ื“ืงื• ื”ืื ื™ืฉ ืœื›ื ืื—ืช ืื• ื™ื•ืชืจ ืžื”ื‘ืขื™ื•ืช ื”ื‘ืื•ืช. ื™ื™ืชื›ืŸ ืฉืขืœื™ื›ื ืœื ืงื•ื˜ ืฆืขื“ื™ื ื ื•ืกืคื™ื ื›ื“ื™ ืœืชืžื•ืš ื‘ื‘ืจื™ืื•ืช ืฉืœ ืžืขืจื›ืช ื”ืœื‘ ื•ื›ืœื™ ื”ื“ื ืฉืœื›ื. ื™ื™ืชื›ืŸ ืฉื—ื•ืžืจืช ื”ื‘ืขื™ื” ืืฃ ืžื—ื™ื™ื‘ืช ืคื ื™ื™ื” ืœื’ื•ืจื ืจืคื•ืื™ ืžื•ืกืžืš.

  • ื’ืคื™ื™ื ืงืจื•ืช ืื• ื›ืื‘ื™ื ื‘ื’ืคื™ื™ื
  • ื ื™ืžื•ืœื™ื ืื• ืขืงืฆื•ืฆื™ื
  • ืขื™ื™ืคื•ืช
  • ื›ืื‘ื™ ืจืืฉ ืื• ืกื—ืจื—ื•ืจืช
  • ืขืจืคื•ืœ ืžื—ืฉื‘ืชื™
  • ื–ื™ื”ื•ืžื™ื
  • ืจื™ืคื•ื™ ืคืฆืขื™ื ืื™ื˜ื™ ืื• ืžื•ืฉื”ื”
  • ื‘ื˜ืŸ ื ืคื•ื—ื” ืื• ื‘ืฆืงื•ืช ื‘ื’ืคื™ื™ื
  • ืงื•ืฆืจ ื ืฉื™ืžื”
  • ืฉื™ื ื•ื™ื™ื ื‘ืขื•ืจ, ื”ืคืจืฉื” ืื• ืฉื™ื ื•ื™ื™ ืฆื‘ืข ื‘ืขื•ืจ
  • ื‘ืขื™ื•ืช ืขื™ื›ื•ืœ

ืื ื™ืฉ ืœื›ื ื‘ืขื™ื” ืกืคืฆื™ืคื™ืช ื‘ืžืขืจื›ืช ื–ืจื™ืžืช ื”ืœื™ืžืคื”, ื–ื” ืขืœื•ืœ ืœื”ื—ืœื™ืฉ ืืช ืžืขืจื›ืช ื”ื—ื™ืกื•ืŸ. ื‘ืžืฆื‘ ื›ื–ื” ื™ื™ืชื›ื ื• ืขืœื™ื™ื” ื‘ืฉื›ื™ื—ื•ืช ืฉืœ ืชื’ื•ื‘ื•ืช ืืœืจื’ื™ื•ืช ืื• ื”ื•ืคืขืช ืชืกืžื™ื ื™ ืฉืคืขืช ื•ื”ืฆื˜ื ื ื•ืช ืœืขืชื™ื ืงืจื•ื‘ื•ืช. ื ื•ืกืฃ ืขืœ ื›ืš, ื–ืจื™ืžืช ื“ื ืœืงื•ื™ื” ื™ื›ื•ืœื” ืœื’ืจื•ื ืœืขื•ื•ื™ืชื•ืช ื‘ืฉืจื™ืจื™ื, ืœื™ืจื™ื“ื” ื‘ื—ืฉืง ื”ืžื™ื ื™ ืื• ืœื”ื—ืžืจื” ื‘ื›ืื‘ื™ื ื‘ื–ืžืŸ ื”ืœื™ื›ื”.

ื ื™ืชืŸ ืœืขืฉื•ืช ื‘ื‘ื™ืช ื‘ื“ื™ืงื” ืงืฆืจื” ืฉืขืฉื•ื™ื” ืœื”ืชืจื™ืข ืขืœ ื‘ืขื™ื” ืืคืฉืจื™ืช ื‘ื–ืจื™ืžืช ื”ื“ื:

  1. ืื•ืœื™ ืฉืžืชื ืœื‘ ื›ื™ ื›ืืฉืจ ืœื•ื—ืฆื™ื ื‘ืืฆื‘ืข ืขืœ ืขื•ืจ, ื”ืขื•ืจ ื ื”ื™ื” ืœื‘ืŸ (ืื• ื—ื™ื•ื•ืจ).
  2. ืื—ืจื™ ืฉืžืคืกื™ืงื™ื ืœืœื—ื•ืฅ, ื”ืฆื‘ืข ื”ืจื’ื™ืœ ืืžื•ืจ ืœื—ื–ื•ืจ ืœืขื•ืจ ืชื•ืš 3 ืฉื ื™ื•ืช, ื›ื›ืœ ืฉืžืชื—ื“ืฉืช ื–ืจื™ืžืช ื”ื“ื ื”ืจื’ื™ืœื” ืœืื–ื•ืจ.
  3. ืื ืœื•ืงื— ื–ืžืŸ ืจื‘ ื™ื•ืชืจ ืขื“ ืฉื—ื•ื–ืจ ื”ืฆื‘ืข ื”ืจื’ื™ืœ, ืงื™ื™ื ื—ืฉื“ ืœื‘ืขื™ื” ื‘ื–ืจื™ืžืช ื”ื“ื ื‘ืื•ืชื• ื”ืื–ื•ืจ.

ืืคืฉืจ ืœืขืฉื•ืช ืืช "ืžื‘ื—ืŸ ื”ื”ืœื‘ื ื”" ื”ื–ื” ื’ื ืขืœ-ื™ื“ื™ ืœื—ื™ืฆื” ืขืœ ืฆื™ืคื•ืจืŸ ื‘ื›ืฃ ื™ื“ ืื• ื‘ื›ืฃ ืจื’ืœ. ืื ื™ืฉ ืœื›ื ืขื•ืจ ื›ื”ื”, ื™ื™ืชื›ืŸ ืฉื”ื‘ื“ื™ืงื” ื”ื–ืืช ืœื ืชืขื–ื•ืจ ืœื›ื ืœื‘ื“ื•ืง ืืช ื–ืจื™ืžืช ื”ื“ื.

ื“ืจื›ื™ื ืœืฉืคืจ ืืช ื–ืจื™ืžืช ื”ื“ื

ื™ืฉ ื“ื‘ืจื™ื ืจื‘ื™ื ืฉื ื™ืชืŸ ืœืขืฉื•ืช ืขืœ ืžื ืช ืœื”ื‘ืจื™ื ืืช ืžืขืจื›ืช ื”ืœื‘ ื•ื›ืœื™ ื”ื“ื ื•ืœืฉืžื•ืจ ืขืœ ื‘ืจื™ืื•ืชื”. ืฉืงืœื• ืืช ืื•ืจื—ื•ืช ื”ื—ื™ื™ื ื•ื”ืชื•ืกืคื™ื ื”ื‘ืื™ื ื›ื“ื™ ืœืชืžื•ืš ื‘ื–ืจื™ืžื” ื˜ื•ื‘ื” ืฉืœ ื”ื“ื ื•ื”ืœื™ืžืคื” ื‘ื’ื•ืฃ:

ื”ืงืคื™ื“ื• ืขืœ ืฉืชื™ื™ืช ืžื™ื ืžืกืคืงืช

ื’ื ื”ื“ื ื•ื’ื ื”ืœื™ืžืคื” ืžื›ื™ืœื™ื ื”ืจื‘ื” ืžื™ื. ืœื›ืŸ, ื–ืจื™ืžื” ื˜ื•ื‘ื” ืฉืœื”ื ื‘ื›ืœ ื”ื’ื•ืฃ ืžื—ื™ื™ื‘ืช ื”ืงืคื“ื” ืขืœ ืฉืชื™ื™ืช ืžื™ื ืžืกืคืงืช.

ืฉืชืŸ ืฆืœื•ืœ ื”ื•ื ืื—ื“ ื”ืกื™ืžื ื™ื ืœื›ืš ืฉืืชื ืฉื•ืชื™ื ืžืกืคื™ืง ืžื™ื. ืขื ื–ืืช, ื›ื“ื™ ืœืžื ื•ืข ืฉืชื™ื™ืช ืžื™ื ืžื•ืคืจื–ืช ื•ืคื’ื™ืขื” ื‘ืžืื–ืŸ ื”ืืœืงื˜ืจื•ืœื™ื˜ื™ื ื‘ื’ื•ืฃ, ื›ื“ืื™ ืœื”ืขืจื™ืš ืืช ื›ืžื•ืช ื”ืžื™ื ื”ื™ื•ืžื™ืช ืœื” ืืชื ื–ืงื•ืงื™ื. ืงื•ื“ื ื‘ื“ืงื• ื›ืžื” ืžื™ื ืขืœื™ื›ื ืœืฉืชื•ืช ื›ื“ื™ ืฉื”ืฉืชืŸ ื™ื”ื™ื” ืฆืœื•ืœ. ืœืื—ืจ ืžื›ืŸ ื”ืคื—ื™ืชื• ื‘ืžืขื˜ ืืช ื›ืžื•ืช ื”ืžื™ื ืฉืืชื ืฉื•ืชื™ื, ืขื“ ืฉื™ื”ื™ื” ืœืฉืชืŸ ื’ื•ื•ืŸ ืฆื”ื‘ื”ื‘ ื—ืœืฉ. ืืคืฉืจ ืœืืžืฅ ืืช ื›ืžื•ืช ื”ืžื™ื ืฉืฉืชื™ืชื ื›ื“ื™ ืœื”ืคื™ืง ืฉืชืŸ ื‘ื’ื•ื•ืŸ ืฆื”ื‘ื”ื‘ ื—ืœืฉ ื›ื™ืขื“ ื”ืฉืชื™ื™ื” ื”ื™ื•ืžื™.

ื‘ืื•ืคืŸ ื›ืœืœื™, ื™ืขื“ ืฆืจื™ื›ืช ื”ืžื™ื ื”ื™ื•ืžื™ืช ื”ืžื•ืžืœืฅ ื”ื•ื ื‘ื™ืŸ 30 ืœ-65 ืž"ืœ ืžื™ื ืœื›ืœ ืง"ื’ ืฉืœ ืžืฉืงืœ ื’ื•ืฃ. ืœื“ื•ื’ืžื”, ืื ื”ืžืฉืงืœ ืฉืœื›ื ื”ื•ื ื›-60 ืง"ื’, ืขืœื™ื›ื ืœืฉืชื•ืช ื‘ื™ืŸ 1.8 ืœ-3.9 ืœื™ื˜ืจ ืžื™ื ื‘ื›ืœ ื™ื•ื. ื™ื™ืชื›ืŸ ืฉืชืฆื˜ืจื›ื• ืœืฉืชื•ืช ื™ื•ืชืจ ืื ืืชื ื—ื•ืœื™ื, ืขื•ืกืงื™ื ื‘ืคืขื™ืœื•ืช ื’ื•ืคื ื™ืช ืื• ื ืžืฆืื™ื ื‘ืืงืœื™ื ื—ื.

ืขืกืงื• ื‘ืคืขื™ืœื•ืช ื’ื•ืคื ื™ืช ื‘ืื•ืคืŸ ืงื‘ื•ืข

ื‘ืคืขื™ืœื•ืช ื’ื•ืคื ื™ืช ืฆืจื™ื›ืช ื”ื—ืžืฆืŸ ื‘ืฉืจื™ืจื™ื ืขื•ืœื”, ื›ืš ืฉื”ืœื‘ ืขื•ื‘ื“ ืงืฉื” ื™ื•ืชืจ ื›ื“ื™ ืœื”ื–ืจื™ื ืืช ื”ื“ื ื‘ื’ื•ืฃ. ื”ืขื•ืจืงื™ื ืžืชืจื—ื‘ื™ื ื›ื“ื™ ืœืืคืฉืจ ื–ืจื™ืžืช ื›ืžื•ืช ื’ื“ื•ืœื” ื™ื•ืชืจ ืฉืœ ื“ื ื•ืœื”ื‘ื™ื ืœืฉืจื™ืจื™ื ื”ืคืขื™ืœื™ื ืืช ื”ื—ืžืฆืŸ ืœื• ื”ื ื–ืงื•ืงื™ื.

ื‘ืžื”ืœืš ื”ื–ืžืŸ ืคืขื™ืœื•ืช ื’ื•ืคื ื™ืช ืกื“ื™ืจื” ืžื—ื–ืงืช ืืช ื”ืœื‘. ื”ื™ื ื’ื ืžืคื—ื™ืชื” ืืช ืงืฉื™ื—ื•ืช ื”ืขื•ืจืงื™ื, ืžื” ืฉืชื•ืจื ืœื™ืจื™ื“ื” ื‘ืœื—ืฅ ื”ื“ื ืื ืืชื ืกื•ื‘ืœื™ื ืžื™ืชืจ ืœื—ืฅ ื“ื. ื›ืš, ื”ื”ืฉืคืขื•ืช ื”ืœืœื• ืขืœ ื”ืœื‘ ื•ื›ืœื™ ื”ื“ื ืžืคื—ื™ืชื•ืช ืืช ื”ืกื™ื›ื•ืŸ ืœืžื—ืœื•ืช ืœื‘ ื•ื›ืœื™ ื“ื.

ื ื•ืกืฃ ืขืœ ื›ืš, ื”ืชื›ื•ื•ืฆื•ืช ื•ื”ืจืคื™ื™ืช ืฉืจื™ืจื™ื ื‘ื–ืžืŸ ืคืขื™ืœื•ืช ื’ื•ืคื ื™ืช ืœื•ื—ืฆืช ืขืœ ื”ืจืงืžื•ืช ื”ืกืžื•ื›ื•ืช, ืžื” ืฉืขื•ื–ืจ ืœื“ื—ื•ืฃ ืืช ื ื•ื–ืœ ื”ืœื™ืžืคื” ื“ืจืš ื›ืœื™ ื”ืœื™ืžืคื”. ื–ื” ืฉื•ืžืจ ืขืœ ืกื™ื ื•ืŸ ืœื™ืžืคื” ืชืงื™ืŸ ื•ืžื•ื ืข ื’ื•ื“ืฉ ืœื™ืžืคื˜ื™.

ื ื™ื”ื•ืœ ืกื˜ืจืก

ืœื—ืฆื™ื ื•ืกื˜ืจืก ื™ื›ื•ืœื™ื ืœื’ืจื•ื ืœืขืœื™ื™ื” ื‘ืจืžื•ืช ืฉืœ ื”ื•ืจืžื•ื ื™ ื”ืกื˜ืจืก, ื›ืžื• ืงื•ืจื˜ื™ื–ื•ืœ, ืืคื™ื ืคืจื™ืŸ ื•ื ื•ืจืืคื™ื ืคืจื™ืŸ. ื”ื”ื•ืจืžื•ื ื™ื ื”ืœืœื• ื’ื•ืจืžื™ื ืœื”ืชื›ื•ื•ืฆื•ืช (ื”ื™ืฆืจื•ืช) ืฉืœ ื›ืœื™ ื”ื“ื. ื›ืš, ื›ืฉืืชื ืœื—ื•ืฆื™ื ืœื—ืฅ ื”ื“ื ืฉืœื›ื ื‘ื“ืจืš ื›ืœืœ ื™ืขืœื”. ื‘ืžื—ืงืจ ื‘ื”ืฉืชืชืคื•ืช 400 ื‘ื•ื’ืจื™ื ืขื ืœื—ืฅ ื“ื ืชืงื™ืŸ ื”ื—ื•ืงืจื™ื ื’ื™ืœื• ื›ื™ ื”ื ื‘ื“ืงื™ื ืขื ืจืžื•ืช ื’ื‘ื•ื”ื•ืช ื™ื•ืชืจ ืฉืœ ื”ื•ืจืžื•ืŸ ื”ืกื˜ืจืก ืงื•ืจื˜ื™ื–ื•ืœ ื”ื™ื• ื‘ืกื™ื›ื•ืŸ ื’ื‘ื•ื” ื™ื•ืชืจ ืœืคืชื— ื™ืชืจ ืœื—ืฅ ื“ื ื‘ืžื”ืœืš 6-7 ื”ืฉื ื™ื ื”ื‘ืื•ืช.

ืœื›ืŸ, ื—ืชื™ืจื” ืขืงื‘ื™ืช ืœืžืฆื™ืืช ื“ืจื›ื™ื ืœื”ืงืœ ืขืœ ืกื˜ืจืก ืชื•ื›ืœ ืœืขื–ื•ืจ ื‘ืฉืžื™ืจืช ืœื—ืฅ ื”ื“ื ืฉืœื›ื ื‘ื˜ื•ื•ื— ื”ืชืงื™ืŸ ื•ืœื”ืคื—ื™ืช ืืช ื”ืขื•ืžืก ืขืœ ื”ืœื‘. ืงื™ื™ื ืžื’ื•ื•ืŸ ืจื—ื‘ ืฉืœ ืฉื™ื˜ื•ืช ืœื ื™ื”ื•ืœ ืกื˜ืจืก ืฉืชื•ื›ืœื• ืœื ืกื•ืช. ื™ื•ื’ื”, ืžื“ื™ื˜ืฆื™ื” ื•ืชืจื’ื™ืœื™ ื ืฉื™ืžื” ืขืžื•ืงื” ืžืฆื•ื™ื ื™ื ืœื”ืคื’ืช ืกื˜ืจืก. ื’ื ืฆื—ื•ืง ื•ืคืขื™ืœื•ืช ื—ื‘ืจืชื™ืช ื™ื›ื•ืœื™ื ืœื”ื•ืจื™ื“ ืืช ืจืžื•ืช ื”ื•ืจืžื•ื ื™ ื”ืกื˜ืจืก. ืื– ื“ื‘ืจื• ืขื ื—ื‘ืจื™ื. ืชื™ื”ื ื• ืžื‘ื“ื™ื—ื•ืช. ืฆืคื• ื‘ืกื“ืจื” ืงื•ืžื™ืช. ื’ื ื”ืงืคื“ื” ืขืœ ืฉื™ื ื” ืžืกืคืงืช ื—ืฉื•ื‘ื” ืœื ื™ื”ื•ืœ ืกื˜ืจืก. ื”ื‘ื•ื’ืจ ื”ืžืžื•ืฆืข ื–ืงื•ืง ืœ-7-8 ืฉืขื•ืช ืฉื™ื ื” ื‘ื›ืœ ืœื™ืœื”.

ืžื—ืงืจื™ื ื”ืจืื• ื›ื™ ืืจื•ืžืชืจืคื™ื” ืขื ืฉืžืŸ ืœื‘ื ื“ืจ ื’ื ื™ืขื™ืœื” ืœื”ืคื’ืช ืกื˜ืจืก. ื ืกื• ืœื”ื•ืกื™ืฃ 3-5 ื˜ื™ืคื•ืช ืฉืœ ืฉืžืŸ ืœื‘ื ื“ืจ ืœ-100 ืž"ืœ ืžื™ื ื‘ืžืคื–ืจ ืฉืžื ื™ื ืืชืจื™ื™ื. ื”ื™ืžื ืขื• ืžืฉืื™ืคื” ื™ืฉื™ืจื” ืฉืœ ื”ืื“ื™ื. ื›ื“ืื™ ืœื”ืฆื™ื‘ ืืช ืžืคื–ืจ ื”ืฉืžื ื™ื ื”ืืชืจื™ื™ื ื‘ืžืจื—ืง ืฉืœ ื›ืžื˜ืจ ืื—ื“ ืœืคื—ื•ืช.

ืงื‘ืœื• ืขื™ืกื•ื™

ื”ื—ื•ื•ื™ื” ืฉืœ ืขื™ืกื•ื™ ื™ื›ื•ืœื” ืœืขื–ื•ืจ ืœื”ืชืžื•ื“ื“ ืขื ืกื˜ืจืก. ืื‘ืœ ื™ืฉ ืœืขื™ืกื•ื™ ื”ื™ืชืจื•ืŸ ื”ื ื•ืกืฃ ืฉืœ ื”ืคืขืœืช ืœื—ืฅ ื™ืฉื™ืจ ืขืœ ืจืงืžื•ืช ื’ื•ืฃ ืฉื•ื ื•ืช, ืžื” ืฉืžืขื•ื“ื“ ืืช ื–ืจื™ืžืช ื”ื ื•ื–ืœื™ื ื‘ืžืขืจื›ืช ื”ืœื‘ ื•ื›ืœื™ ื”ื“ื. ื‘ืคืจื˜, ืขื™ืกื•ื™ ืœื™ืžืคื˜ื™ (ื ื™ืงื•ื– ืœื™ืžืคื˜ื™) ื™ื›ื•ืœ ืœื”ืงืœ ืขืœ ื’ื•ื“ืฉ ืœื™ืžืคื˜ื™.

ื‘ืžืฆื‘ื™ื ืžืกื•ื™ืžื™ื ืขื™ืกื•ื™ ืœื™ืžืคื˜ื™ ืขืœื•ืœ ืœื”ื–ื™ืง. ืื ื™ืฉ ืœื›ื ืงืจื™ืฉ ื“ื, ืื™-ืกืคื™ืงืช ืœื‘, ืื™-ืกืคื™ืงืช ื›ืœื™ื•ืช, ื–ื™ื”ื•ื ืคืขื™ืœ, ื“ื™ืžื•ื ืคืขื™ืœ, ืกืจื˜ืŸ ืฉืœื ืื•ื‘ื—ืŸ ืื• ืืชื ื—ื•ืฉืฉื™ื ืžื›ืœ ืžื—ืœื” ืื—ืจืช, ืื– ืžื•ื˜ื‘ ืœื”ืชื™ื™ืขืฅ ืขื ื”ืจื•ืคื ื”ืžื˜ืคืœ ืฉืœื›ื ืœืคื ื™ ื‘ื™ืฆื•ืข ืขื™ืกื•ื™ ืžืกื•ื’ ื–ื”.

ืื›ืœื• ืชื–ื•ื ื” ื‘ืจื™ืื” ื•ืžืื•ื–ื ืช

ืžื•ืžืœืฅ ืœืื›ื•ืœ ื”ืจื‘ื” ืคื™ืจื•ืช ื•ื™ืจืงื•ืช. ื”ื’ื‘ื™ืœื• ืืช ื”ืฆืจื™ื›ื” ืฉืœ ืฉื•ืžืŸ ืจื•ื•ื™ (ืฉื•ืžืŸ ืจื•ื•ื™ ืžืฆื•ื™ ื‘ื‘ืฉืจ ืื“ื•ื ื•ื‘ืกื•ื’ื™ื ืจื‘ื™ื ืฉืœ ื’ื‘ื™ื ื•ืช). ืื™ื’ื•ื“ ื”ืœื‘ ื”ืืžืจื™ืงืื™ ืžืžืœื™ืฅ ืœืงื‘ืœ ืœื ื™ื•ืชืจ ืž-5-6% ืžื”ืฆืจื™ื›ื” ื”ืงืœื•ืจื™ืช ื”ื™ื•ืžื™ืช ืžืฉื•ืžืŸ ืจื•ื•ื™. ื”ื™ืžื ืขื• ืžืฆืจื™ื›ืช ืžืœื— ืžื•ืคืจื–ืช. ืœืคื™ ื”ื ื—ื™ื•ืช ื”ืชื–ื•ื ื” ืœืชื•ืฉื‘ื™ ืืจื”"ื‘, ืœื ืžื•ืžืœืฅ ืœื‘ื•ื’ืจ ืžืžื•ืฆืข ืœืฆืจื•ืš ื™ื•ืชืจ ืž-2,300 ืž"ื’ ืฉืœ ืžืœื— ื‘ื™ื•ื. ื”ืงืคื“ื” ืขืœ ื”ื”ืžืœืฆื•ืช ื”ืชื–ื•ื ืชื™ื•ืช ื”ื "ืœ ืชื•ื›ืœ ืœืขื–ื•ืจ ืœื›ื ื‘ืฉืžื™ืจื” ืขืœ ืจืžื•ืช ื›ื•ืœืกื˜ืจื•ืœ ื•ืœื—ืฅ ื“ื ื‘ื’ื“ืจ ื”ื ื•ืจืžื”.

ืงื™ื™ืžื™ื ื’ื ืžื–ื•ื ื•ืช ืกืคืฆื™ืคื™ื™ื ืฉื™ื›ื•ืœื™ื ืœืชืจื•ื ืœื‘ืจื™ืื•ืช ื”ืœื‘ ื•ื›ืœื™ ื”ื“ื. ื›ืš, ืฉื•ื ื™ื›ื•ืœ ืœืขื–ื•ืจ ื‘ื”ื•ืจื“ืช ืœื—ืฅ ื”ื“ื ืืฆืœ ืžื™ ืฉืกื•ื‘ืœื™ื ืžื™ืชืจ ืœื—ืฅ ื“ื. ืœืžืขืฉื”, ืงื™ื™ืžื™ื ืžื—ืงืจื™ื ืฉืœืคื™ื”ื ื”ื™ืขื™ืœื•ืช ืฉืœ ืฉื•ื ื‘ื”ื•ืจื“ืช ืœื—ืฅ ื”ื“ื ื”ื™ื ื‘ืช ื”ืฉื•ื•ืื” ืœื™ืขื™ืœื•ืชืŸ ืฉืœ ืžืกืคืจ ืชืจื•ืคื•ืช ืžืงื•ื‘ืœื•ืช ืœื˜ื™ืคื•ืœ ื‘ื™ืชืจ ืœื—ืฅ ื“ื. ืกื•ื’ ืžื–ื•ืŸ ื ื•ืกืฃ ืฉื™ื›ื•ืœ ืœื”ื•ืขื™ืœ ื”ื•ื ื“ื’ื™ื ืฉืžื ื™ื, ื›ืžื• ืกืœืžื•ืŸ ืื• ืžืงืจืœ. ื”ื“ื’ื™ื ื”ืœืœื• ืžื›ื™ืœื™ื ื—ื•ืžืฆื•ืช ืฉื•ืžืŸ ืจื‘-ื‘ืœืชื™ ืจื•ื•ื™ื•ืช ื‘ืฉื EPA ื•-DHA, ืืฉืจ ื™ื›ื•ืœื•ืช ืœื”ื•ืจื™ื“ ืืช ืœื—ืฅ ื”ื“ื ื•ืืช ืจืžื•ืช ื”ื˜ืจื™ื’ืœื™ืฆืจื™ื“ื™ื.

ืฉืงืœื• ืฉื™ืžื•ืฉ ื‘ืชื•ืกืคื™ ืชื–ื•ื ื”

ืจื‘ื™ื ืคื•ื ื™ื ืœืชื•ืกืคื™ ืชื–ื•ื ื” ื›ื“ื™ ืœื”ื‘ื˜ื™ื— ืฆืจื™ื›ื” ืžืกืคืงืช ืฉืœ ืื‘ื•ืช ื”ืžื–ื•ืŸ ื”ื ื“ืจืฉื™ื ืขืœ ืžื ืช ืœื”ืฉื™ื’ ืืช ื”ื™ืขื“ื™ื ื”ื‘ืจื™ืื•ืชื™ื™ื ืฉืœื”ื. ื‘ื™ืŸ ื”ืชื•ืกืคื™ื ื”ืžื•ืžืœืฆื™ื ืœืžื™ ืฉืžืขื•ื ื™ื™ื ื™ื ืœืฉืคืจ ืืช ื‘ืจื™ืื•ืช ื”ืœื‘ ื•ื›ืœื™ ื”ื“ื:

  • ื ื™ืงื•ื˜ื™ืŸ-ืืžื™ื“ ืจื™ื‘ื•ื–ื™ื“ ื–ื• ืฆื•ืจื” ืฉืœ ื•ื™ื˜ืžื™ืŸ B3 (ื”ื™ื“ื•ืข ื’ื ื‘ืฉื ื ื™ืืฆื™ืŸ). ื”ื•ื“ื’ื ื›ื™ ื”ื•ื ืžื•ืจื™ื“ ืืช ืœื—ืฅ ื”ื“ื ืืฆืœ ืžื™ ืฉื ืžืฆื ื‘ืกื™ื›ื•ืŸ ืœืคืชื— ื™ืชืจ ืœื—ืฅ ื“ื. ื—ื•ืงืจื™ื ื’ื™ืœื• ื›ื™ ื ื™ืงื•ื˜ื™ืŸ-ืืžื™ื“ ืจื™ื‘ื•ื–ื™ื“ ื’ื ืžืขืœื” ืืช ืจืžื•ืช ื ื™ืงื•ื˜ื™ืŸ-ืืžื™ื“ ื“ื™-ื ื•ืงืœืื•ื˜ื™ื“ (NAD+). NAD+ ืžืขื•ืจื‘ ื‘ืชื”ืœื™ื›ื™ื ืคื™ื–ื™ื•ืœื•ื’ื™ื™ื ืจื‘ื™ื, ื›ืžื• ื”ืคื™ื›ืช ืžื–ื•ืŸ ืœืื ืจื’ื™ื”, ืชื™ืงื•ืŸ ื ื–ืงื™ื ื‘ื“ื "ื, ื”ื’ื ื” ืขืœ ื”ืชืื™ื ืžืคื ื™ ืกื˜ืจืก ื•ืฉืžื™ืจื” ืขืœ ืคืขื™ืœื•ืช ืชืงื™ื ื” ืฉืœ ื”ืฉืขื•ืŸ ื”ื‘ื™ื•ืœื•ื’ื™.
  • ื‘ืจื–ืœ ื”ื•ื ืžืจื›ื™ื‘ ื—ืฉื•ื‘ ืฉืœ ื”ืžื•ื’ืœื•ื‘ื™ืŸ, ื”ื—ืœื‘ื•ืŸ ื”ืื—ืจืื™ ืœื ืฉื™ืืช ื”ื—ืžืฆืŸ ื‘ื“ื. ื‘ืจื–ืœ ืžืขื•ืจื‘ ื’ื ื‘ื™ื™ืฆื•ืจ ืจืงืžืช ื”ื—ื™ื‘ื•ืจ ื‘ื“ืคื ื•ืช ื›ืœื™ ื”ื“ื. ืœืคื™ ืžื›ื•ื ื™ ื”ื‘ืจื™ืื•ืช ื”ืœืื•ืžื™ื™ื ื‘ืืจื”"ื‘, ืœื ืžื•ืžืœืฅ ืœื‘ื•ื’ืจื™ื ืœืฆืจื•ืš ื™ื•ืชืจ ืž-45 ืž"ื’ ื‘ืจื–ืœ ื‘ื™ื•ื, ื›ื“ื™ ืœืžื ื•ืข ืชื•ืคืขื•ืช ืœื•ื•ืื™ ื›ืžื• ื‘ื—ื™ืœื•ืช, ืขืฆื™ืจื•ืช ื•ื›ืื‘ื™ ื‘ื˜ืŸ.
  • ืขื•ื–ืจืจ ื”ื•ื ืฆืžื— ืฉื ื—ืงืจ ื‘ื–ื›ื•ืช ื”ืฉืคืขืชื• ืขืœ ืื™-ืกืคื™ืงืช ืœื‘. ืžื—ืงืจื™ื ื”ืจืื• ืฉื™ืคื•ืจ ื‘ืชืกืžื™ื ื™ ืื™-ืกืคื™ืงืช ืœื‘ (ื›ืžื• ืขื™ื™ืคื•ืช, ืชื—ื•ืฉืช ื“ื•ืคืง ืžื”ื™ืจ ื•ืงื•ืฆืจ ื ืฉื™ืžื” ื‘ืžืืžืฅ) ืืฆืœ ืื ืฉื™ื ืฉื ื˜ืœื• ืชืžืฆื™ืช ืขื•ื–ืจืจ.
  • ืื‘ืงืช ืกืœืง ืžื›ื™ืœื” ื ื™ื˜ืจื˜, ืื•ืชื• ื”ื’ื•ืฃ ื”ื•ืคืš ืœื—ื ืงืŸ ื—ื“-ื—ืžืฆื ื™. ื—ื ืงืŸ ื—ื“-ื—ืžืฆื ื™ ืชื•ืจื ืœื”ืจื—ื‘ืช ื›ืœื™ ื”ื“ื, ืžื” ืฉืžื’ื‘ื™ืจ ืืช ื–ืจื™ืžืช ื”ื“ื. ืžื—ืงืจ ืื—ื“ ื”ื“ื’ื™ื ื™ืจื™ื“ื” ื‘ืœื—ืฅ ื”ื“ื ื•ื‘ืงืฉื™ื—ื•ืช ื”ืขื•ืจืงื™ื ืืฆืœ ืžื˜ื•ืคืœื™ื ืขื ื™ืชืจ ืœื—ืฅ ื“ื ืฉืฉืชื• ืžื™ืฅ ืกืœืง.

ื–ื›ืจื• ื›ื™ ืื ืืชื ื ื•ื˜ืœื™ื ืชืจื•ืคื•ืช ืื• ืกื•ื‘ืœื™ื ืžืžื—ืœืช ืœื‘ ื›ืœืฉื”ื™, ืขืœื™ื›ื ืœื”ืชื™ื™ืขืฅ ืขื ื’ื•ืจื ืจืคื•ืื™ ืžื•ืกืžืš ืœืคื ื™ ื ื˜ื™ืœืช ืชื•ืกืคื™ื ืœืชืžื™ื›ื” ื‘ืžืขืจื›ืช ื”ืœื‘ ื•ื›ืœื™ ื”ื“ื.

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