16 ืฉื‘ื•ืขื•ืช ื”ืจื™ื•ืŸ: ืœืžื” ืœืฆืคื•ืช

ืชื•ื›ืŸ:

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ื‘ืžืืžืจ ื–ื”

  • ื”ืฆืžื™ื—ื” ืฉืœ ื”ืชื™ื ื•ืง ืฉืœืš ื‘ืžื”ืœืš ื”ืจื™ื•ืŸ - ืฉื‘ื•ืข 16
  • ืžื”ื• ื’ื•ื“ืœ ื”ืชื™ื ื•ืง?
  • ืฉื™ื ื•ื™ื™ื ื’ื•ืฃ ื ืคื•ืฅ
  • ืชืกืžื™ื ื™ื ืฉืœ ื”ืจื™ื•ืŸ ื‘ืฉื‘ื•ืข 16
  • ื‘ื˜ืŸ ื‘ 16 ืฉื‘ื•ืขื•ืช ืฉืœ ื”ืจื™ื•ืŸ
  • 16 ืฉื‘ื•ืขื•ืช ืื•ืœื˜ืจืืกืื•ื ื“
  • ืžื” ืœืื›ื•ืœ
  • ื˜ื™ืคื™ื ื•ื˜ื™ืคื•ืœ
  • ืžื” ืฉืืชื” ืฆืจื™ืš ืœืงื ื•ืช

ืขื ื”ื•ืคืขืช ื‘ืฉื‘ื•ืข ื” -16 ืฉืœ ื”ื”ืจื™ื•ืŸ, ื”ื’ื•ืฃ ืžืชืจื—ื‘ ื•ืฉื™ื ื•ื™ื™ื ืžื‘ื—ื™ื ืช ื’ื•ื“ืœ ื›ืžื• ื’ื ืคื•ื ืงืฆื™ื•ื ืœื™ื•ืช. ื–ื”ื• ืขื•ื“ ื—ืœืง ืžืจื’ืฉ ืฉืœ ื”ื”ืจื™ื•ืŸ ืฉืœืš ื›ืคื™ ืฉืืชื” ืืžื•ืจ ืœื”ื™ื•ืช ืžืกื•ื’ืœ ืœื”ืจื’ื™ืฉ ืืช ื”ืชื™ื ื•ืง ื–ื– ื›ืœ ื™ื•ื ืขื›ืฉื™ื•.

ืžืื– ืืชื” ืขื“ื™ื™ืŸ ืชื”ื™ื” ื ื™ืกื™ื•ืŸ ื›ืžื” bloating, ื™ื™ืชื›ืŸ ืฉืœื ืชื•ื›ืœ ืœื“ืขืช ืืช ื”ื”ื‘ื“ืœ ื›ืืฉืจ ื”ืชื™ื ื•ืง ืฉืœืš ื–ื–. ื”ื—ื“ืฉื•ืช ื”ื˜ื•ื‘ื•ืช ื”ืŸ ื›ื™ ืกื‘ื™ืจ ืœื”ื ื™ื— ืœื”ื™ื•ืช ื“ืคื•ืก, ืื– ืชื™ื–ื”ืจื• ืขืœ ื–ื”. ืขื•ื“ ื”ืชืคืชื—ื•ืช ืขื ืงื™ืช ื”ื™ื ื›ื™ ื”ืชื™ื ื•ืง ืฉืœืš ืขืฉื•ื™ ืœื”ืชื—ื™ืœ ืœื–ื”ื•ืช ืงื•ืœื•ืช, ืื– ืืชื” ื•ื”ืฉื•ืชืฃ ืฉืœืš ื™ื›ื•ืœ ืœื”ืชื—ื™ืœ ืœื“ื‘ืจ ืขื ื”ืชื™ื ื•ืง ืฉืœืš ื‘ื‘ื˜ืŸ.

ื”ืฆืžื™ื—ื” ืฉืœ ื”ืชื™ื ื•ืง ืฉืœืš ื‘ืžื”ืœืš ื”ืจื™ื•ืŸ - ืฉื‘ื•ืข 16

ื”ืฉื‘ื•ืข ื–ื” ื”ื“ื‘ืจ ื”ืืžื™ืชื™ ื›ืžื• ื”ืชื™ื ื•ืง ืฉืœืš ืฆืคื•ื™ ืœื”ื™ื•ืช ืื™ื‘ืจื™ ื”ืžื™ืŸ ื™ืฆืจื•, ืขื™ื ื™ื™ื ื›ื™ ื”ื ืขื“ื™ื™ืŸ ื”ืชืžื–ื’ื• ืื‘ืœ ืจื’ื™ืฉ ืœืื•ืจ ื•ื›ืคื™ ืฉื›ื‘ืจ ื”ื•ื–ื›ืจ, ื™ืชื—ื™ืœื• ืœื–ื”ื•ืช ืงื•ืœื•ืช. ื‘ื ื•ืกืฃ, ื”ืชื™ื ื•ืง ืฉืœืš ื™ื›ื•ืœ ืœืคื”ืง ื‘ืชื•ืš ื”ื‘ื˜ืŸ ืฉืœืš ืขื›ืฉื™ื•!

ื”ืฉืจื™ืจื™ื ื”ื–ืขื™ืจื™ื ื•ืขืžื•ื“ ื”ืฉื“ืจื” ื–ื›ื• ืœืขื•ืฆืžื”, ื›ืœื•ืžืจ ื”ืชื™ื ื•ืง ืฉืœืš ื™ื›ื•ืœ ืขื›ืฉื™ื• ืœื™ื™ืฉืจ ืืช ื”ืจืืฉ ื•ื”ืฆื•ื•ืืจ ืฉืœื”ื ื™ื•ืชืจ ืžืืฉืจ ื‘ืฉื‘ื•ืขื•ืช ื”ืื—ืจื•ื ื™ื. ืชื•ื•ื™ ื”ืคื ื™ื ืฉืœ ืชื™ื ื•ืงืš ื”ืชื‘ื’ืจื•, ื•ื‘ื›ืš ืืคืฉืจื• ืœื• ืœื”ื–ืขื™ืฃ ืคื ื™ื ืื• ืœืžืฆืžืฅ. ืขื ื–ืืช, ื”ืขื•ืจ ืฉืœ ื”ืชื™ื ื•ืง ืฉืœืš ื”ื•ื ืขื“ื™ื™ืŸ ืฉืงื•ืฃ.

ืžื”ื• ื’ื•ื“ืœ ื”ืชื™ื ื•ืง?

ื–ื” ื›ื ืจืื” ื”ื—ืœืง ื”ื›ื™ ืžืจื’ืฉ ื›ืžื• ื‘ื˜ืŸ ืฉืœืš ืขื›ืฉื™ื• ื”ื‘ื™ืชื” ืœืขื•ื‘ืจ 4-5 ืื™ื ืฅ 'ืฉืžืฉืงืœื• ืกื‘ื™ื‘ 100 ื’ืจื ืขื›ืฉื™ื•. ื”ื—ืœืง ื”ืฉื ื™ ื”ืžืจื’ืฉ ืฉืœ ื’ื•ื“ืœ ื”ืชื™ื ื•ืง ืฉืœืš ื”ื•ื ืฉื”ืจื•ืคื ืฉืœืš ื™ื™ื“ืข ืขื›ืฉื™ื• ืื ื”ืชื™ื ื•ืง ืฉืœืš ื”ื•ื ื™ืœื“ื” ืื• ื™ืœื“ ื›ืžื• ืื™ื‘ืจื™ ื”ืžื™ืŸ ื ื•ืฆืจื•ืช ื‘ืžืœื•ืืŸ. ื‘ื•ื ื ืืžืจ ืจืง ื›ื™ ื”ืชื™ื ื•ืง ื‘ื’ื•ื“ืœ ืื‘ื•ืงื“ื• ืฉืœืš ื”ื•ื ื˜ื•ื‘ ื›ืžื• ืื“ื ืžืชืคืงื“ืช ื‘ืžืœื•ืื”. ื™ืฉ ืœื–ื›ื•ืจ ื›ื™ ื‘ 16 ืฉื‘ื•ืขื•ืช ื‘ื”ืจื™ื•ืŸ ืืช ื’ื•ื“ืœ ื”ืชื™ื ื•ืง ืขืฉื•ื™ ื’ื ืœื”ืฉืชื ื•ืช ื™ื•ืชืจ ื‘ื”ืชืื ืœื’ื•ืจืžื™ื ืจืคื•ืื™ื™ื ืฉื•ื ื™ื.

ืฉื™ื ื•ื™ื™ื ื’ื•ืฃ ื ืคื•ืฅ

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ืžืื—ืจ ืฉื”ื’ื•ืฃ ื•ื”ืžืฉืงืœ ืฉืœ ืชื™ื ื•ืงืš ื”ืฉืชื ื• ื›ื‘ืจ ื‘ืชื—ื™ืœืช 16 ืฉื‘ื•ืขื•ืช, ืื™ืŸ ื–ื” ืžืคืชื™ืข ืฉืชืขืžื•ื“ ื‘ืคื ื™ ืฉื™ื ื•ื™ื™ื ืžืกื•ื™ืžื™ื ื‘ื’ื•ืฃ ื‘ืžื”ืœืš ื”ื”ืจื™ื•ืŸ ื‘ืกื•ืฃ ื”ืฉื‘ื•ืข. ื‘ืชื•ืจ ื”ืชื—ืœื”, ืืชื” ืชื”ื™ื” curvier ืžืืฉืจ ืงื•ื“ื, ื•ื‘ื•ื•ื“ืื™ ืฆืจื™ืš ืœืœื‘ื•ืฉ ื‘ื’ื“ื™ื ื’ื“ื•ืœื™ื ื™ื•ืชืจ.

ืืชื” ื‘ื”ื—ืœื˜ ืฆืจื™ืš ืœื”ื™ื•ืช ืกืคื•ืจื˜ื™ื‘ื™ ืชื™ื ื•ืง bump ื›ืžื• ื”ืจื—ื ืฉืœืš ืขื•ืžื“ ืœื”ื’ื™ืข ื‘ืžืœื•ื ืชืคืืจืชื”. ื‘ื ื•ืกืฃ, ื™ื™ืชื›ืŸ ืฉื™ื”ื™ื” ืฉื ืœื‘ ืฉื™ืฉ ืœืš ืคื—ื•ืช ื ื“ื ื“ื” ืžืฆื‘ ืจื•ื—, ื–ื•ื”ืจ ื™ืคื” ื•ืืชื” ืžืจื’ื™ืฉ ืคื—ื•ืช ื‘ื—ื™ืœื”. ื”ื“ืื’ื” ื”ื’ื“ื•ืœื” ื‘ื™ื•ืชืจ ืฉืœืš ื‘ืฉืœื‘ ื–ื” ื™ื”ื™ื” ื‘ืงืจื•ื‘ ืกื™ืžื ื™ ืžืชื™ื—ื”, ืžืœื‘ื“ ื”ืจื•ื•ื—ื” ืฉืœ ื”ืชื™ื ื•ืง ืฉืœืš.

ืชืกืžื™ื ื™ื ืฉืœ ื”ืจื™ื•ืŸ ื‘ืฉื‘ื•ืข 16

ื‘ืฉืœื‘ ื–ื”, ืืชื” ืฆืคื•ื™ ืœืงื‘ืœ ืžื•ืชืื ืขื ื”ืกื™ืžืคื˜ื•ืžื™ื ื”ืจื’ื™ืœื™ื ืฉืœ ื”ื”ืจื™ื•ืŸ. ื–ื”, ื›ืžื•ื‘ืŸ, ื‘ื˜ื•ื— ืœื•ืžืจ ื›ื™ ื›ืžื” ืชืกืžื™ื ื™ื ืฆืคื•ื™ื™ื ืœื”ื™ืžืฉืš ืขื“ ืกื•ืฃ ื”ื”ืจื™ื•ืŸ, ื‘ืขื•ื“ ื—ื“ืฉื™ื ื™ืชืคืชื—ื• ื›ืžื• ื›ืœ ื”ืชืงื“ืžื•ืช ืฉื‘ื•ืข.

  • ื™ื™ืชื›ืŸ ืฉื™ืฉ ืœืš ื›ืื‘ื™ ื’ื‘ ืขื›ืฉื™ื• ื‘ื’ืœืœ ื”ืžืฉืงืœ ืฉืœ ื”ืขื•ื‘ืจ.
  • ื”ืฉื“ื™ื™ื ืฉืœืš ื‘ื”ื—ืœื˜ ื™ื”ื™ื” ื’ื“ื•ืœ ื™ื•ืชืจ ื™ืžืฉื™ืš ืœื”ื™ื•ืช ืจื’ื™ืฉ.
  • ื”ืขื™ื ื™ื™ื ืฉืœืš ื™ื”ื™ื• ืจื’ื™ืฉื•ืช ื™ื•ืชืจ ื‘ื’ืœืœ ื”ื”ื•ืจืžื•ื ื™ื ื”ืžืฉืชื ื™ื.
  • ืืชื” ืขืœื•ืœ ื‘ืกื•ืคื• ืฉืœ ื“ื‘ืจ ืœื”ื™ื•ืช ืขืฆื™ืจื•ืช ื‘ืชื“ื™ืจื•ืช ื’ื‘ื•ื”ื” ื™ื•ืชืจ.
  • ืืชื” ื™ื›ื•ืœ ื’ื ืœื”ื™ื•ืช ืฉื•ื›ื— ื‘ื’ืœืœ ืฉื™ื ื•ื™ื™ื ื”ื•ืจืžื•ื ืœื™ื™ื ื›ื™ ื”ื’ื•ืฃ ืฉืœืš ื›ืœ ื”ื–ืžืŸ ืขื•ื‘ืจื™ื.

ื‘ื˜ืŸ ื‘ 16 ืฉื‘ื•ืขื•ืช ืฉืœ ื”ืจื™ื•ืŸ

ืœืคืขืžื™ื ืืชื” ืขืœื•ืœ ืœื”ื™ืื‘ืง ื›ื“ื™ ืœืชืคื•ืก ืืช ื”ื ืฉื™ืžื”. ื–ื” beacause ื”ืชื™ื ื•ืง ืฉืœืš ื’ื“ืœ, ืขื•ืœื” ื‘ืžืฉืงืœ ื•ื‘ื“ืจืš ื›ืœืœ ืžืจื’ื™ืฉ ื—ื•ืคืฉื™ ืœื ื•ืข ื”ื‘ื˜ืŸ ืฉืœืš. ื”ื‘ื˜ืŸ ืฉืœืš ื‘ื”ื—ืœื˜ ื™ื”ื™ื” unmistakable ื•ื”ื•ื ื™ื›ื•ืœ ืœื”ื™ื•ืช ื“ื™ ื ื™ื›ืจ. ื—ืฉื•ื‘ ื™ื•ืชืจ, ืชื”ื™ื” ืœื ืžืขื˜ ืคืขื™ืœื•ืช ื‘ืชื•ืš ื”ื‘ื˜ืŸ ืฉืœืš ื›ืžื• ื”ืชื™ื ื•ืง ืฉืœืš ืื•ืœื™ ื”ืชื—ื™ืœ ืœื‘ืขื•ื˜ ืื• ืคืฉื•ื˜ ืœื”ืกืชื•ื‘ื‘, ื™ื™ืชื›ืŸ ืฉืชืจืฆื” ืœื”ื™ื–ื”ืจ ื›ื™ ืฉืจื™ืจื™ื ื•ืขื•ื•ื™ืชื•ืช ื”ื ืขื“ื™ื™ืŸ ืกื™ืžืคื˜ื•ืžื™ื ืฉื›ื™ื—ื™ื ืฉืœ ื”ืฉื‘ื•ืข ื” -16 ืฉืœ ื”ื”ืจื™ื•ืŸ.

16 ืฉื‘ื•ืขื•ืช ืื•ืœื˜ืจืืกืื•ื ื“

ืื•ืœื˜ืจืกืื•ื ื“ ื‘ืฉื‘ื•ืข ื” -16 ื‘ื”ื—ืœื˜ ื™ื”ื™ื” ืืจื•ื– ืขื ื”ืคืชืขื•ืช ื•ืœื”ืจืื•ืช ืืช ื”ื”ืชื‘ื’ืจื•ืช ืฉืœ ืื™ื‘ืจื™ื. ืจืืฉื™ืช, ื‘ืœื•ื˜ื•ืช ื”ื˜ืขื ืฉืœ ื”ืชื™ื ื•ืง ืฉืœืš ื ื•ืฆืจื•ืช, ื›ืžื• ื”ื’ื‘ื•ืช, ื”ืฉื™ืขืจ, ื”ืจื™ืกื™ื. ืžื›ื™ื•ื•ืŸ ืฉื”ืชื™ื ื•ืง ืฉืœืš ื™ื›ื•ืœ ืœื–ื”ื•ืช ืขื›ืฉื™ื• ืงื•ืœื•ืช ื•ืฆืœื™ืœื™ื, ื”ื•ื ืžืฆื™ื™ืŸ ื›ื™ ืขืฆืžื•ืช ื”ื–ืขื™ืจื™ื ืฉืœ ื”ืื•ื–ื ื™ื™ื, ื›ืžื• ื’ื ื”ืžืžื‘ืจื ื” ื”ื˜ื™ืžืคื ื™ืช, ื”ืชืคืชื—ื•.

ืกื‘ื™ืจ ืœื”ื ื™ื— ื›ื™ ืฉืชืŸ ืฉืœืš ื™ื™ื‘ื“ืง ื‘ืžื”ืœืš ื”ืฉื‘ื•ืข, ื‘ื ื•ืกืฃ ืื•ืœื˜ืจืกืื•ื ื“. ื–ื” ื‘ื“ื™ืงื•ืช ืขื‘ื•ืจ ืกื•ื›ืจืช ื•ืžื—ืœื•ืช ืื—ืจื•ืช. ื—ื•ืฅ ืžื–ื”, ืืช ื”ืกื™ืžื ื™ื ื”ืจื’ื™ืœื™ื ืฉืœ ื”ืฆืžื™ื—ื” ืฉืœ ื”ืชื™ื ื•ืง ืฉืœืš ื›ื’ื•ืŸ ืคืขื™ืžื•ืช ืœื‘, ืื™ื‘ืจื™ื ื”ืชื‘ื’ืจื•ืช, ืชื ื•ืขื” ื•ืจื’ื™ืฉื•ืช ื›ืœืคื™ ื”ืื•ืจ ื™ื›ื•ืœ ืœื”ื™ื•ืช ื›ืœ ื’ืจืฃ.

ืžื” ืœืื›ื•ืœ

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ืžืœื‘ื“ ื”ืจื•ื•ื—ื” ืฉืœ ื”ื™ืœื“ ืฉืœืš, ืืช ื”ื“ื‘ืจ ื”ืฉื ื™ ื™ื”ื™ื” ืœืš ืœื“ืื•ื’ ื‘ืขื™ืงืจ ืขืœ ื”ื”ืจื™ื•ืŸ ื‘ืฉื‘ื•ืข ื” -16 ื”ื•ื ืžื–ื•ืŸ. ื‘ืขื•ื“ ืฉืจื•ื‘ื›ื ืื•ืœื™ ื™ืฉ ืœื”ืชื’ื‘ืจ ืขืœ ืกืœื™ื“ื” ืื• ืชืฉื•ืงื” ืขื‘ื•ืจ ืกื•ื’ื™ื ืžืกื•ื™ืžื™ื ืฉืœ ืžื–ื•ืŸ ื•ืจื™ื—ื•ืช ื•ื”ืชื—ืœืชื™ ืœืื›ื•ืœ ื‘ืื•ืคืŸ ื”ืจื’ื™ืœ, ื—ืœืงื ืขืฉื•ื™ื™ื ืœืžืฆื•ื ืืช ื–ื” ืงืฉื” ื’ื ืขื›ืฉื™ื•. ืœื”ืœืŸ ืจืฉื™ืžื” ืฉืœ ืžื” ืฉืืชื” ืฆืจื™ืš ืœืื›ื•ืœ. ื•ื“ื ืฉืืชื” ืœืื›ื•ืœ ื‘ืžืจื•ื•ื—ื™ ื–ืžืŸ ืงื‘ื•ืขื™ื ื›ื“ื™ ืœื ืœื”ืจืขื™ื‘ ืื• ืœื”ืคื•ืš ืืช ื”ืชื™ื ื•ืง ืœืจืขื•ื‘.

  • ืงืฆืช ืฉื•ืงื•ืœื“ ืขืฉื•ื™ ืœืขืฉื•ืช ืœืš ื˜ื•ื‘, ืื‘ืœ ื›ืจื’ื™ืœ ื‘ืคื•ืขืœ, ืœื”ืžืฉื™ืš ืœืื›ื•ืœ ืคื™ืจื•ืช ื™ื•ื’ื•ืจื˜ ืืฉืจ ืžืกื™ื™ืขื™ื ืœืขื™ื›ื•ืœ ื‘ื ื•ืกืฃ ืœืกืคืง ื—ื•ืžืจื™ื ืžื–ื™ื ื™ื ื”ื“ืจื•ืฉื™ื.
  • ื’ื‘ื™ื ื” ืžื—ืจื•ื–ืช ื”ื™ื ื‘ื—ื™ืจื” ืžืฆื•ื™ื ืช ืขื‘ื•ืจ ืืœื” ื›ืžื™ื”ื” ืžื–ื•ื ื•ืช ืžืœื•ื—ื™ื ื›ืคื™ ืฉื”ื•ื ืขืฉื™ืจ ื‘ืกื™ื“ืŸ ื•ื—ืœื‘ื•ื ื™ื.
  • ื›ืœื•ืœ ืžื’ื•ื•ืŸ ืฉืœ ื™ืจืงื•ืช ื‘ืชื–ื•ื ื” ืฉืœืš ื›ื“ื™ ืœื•ื•ื“ื ืืช ื”ืชื™ื ื•ืง ืžืงื‘ืœ ืืช ื”ื—ื•ืžืจื™ื ื”ืžื–ื™ื ื™ื ื”ื—ื™ื•ื ื™ื™ื ืœืฆืžื™ื—ื”.
  • ื•ื“ื ืฉืืชื” ืœื”ืชื™ื™ืขืฅ ืขื ืจื•ืคื ื•ืœืงื—ืช ืชื•ืกืคื™ ื•ื™ื˜ืžื™ื ื™ื ื ืื•ืชื™ื. ืืœื” ืœื”ื‘ื˜ื™ื— ื›ื™ ืืชื” ืžืงื‘ืœ ืืช ื”ืชื–ื•ื ื” ืืฉืจ ืžื–ื•ืŸ ืœื ื™ื›ื•ืœ ืœื‘ื“ ืœื ื™ื›ื•ืœ ืœื”ืกืคื™ืง
  • ื‘ืฉืจ ืจื–ื”, ื‘ืฉืจ ืื“ื•ื ืงื˜ืŸ, ื“ื’ื™ื, ื‘ื™ืฆื™ื, ืงื˜ื ื™ื•ืช ื”ื ื›ืœ ื‘ื—ื™ืจื” ื˜ื•ื‘ื” ืœื›ืœื•ืœ ื‘ืชื–ื•ื ื” ื›ืคื™ ืฉื”ื ืžื›ื™ืœื™ื ื—ืœื‘ื•ื ื™ื ื‘ืงืœื•ืช ืœืขื™ื›ื•ืœ .
  • ื”ืงืคื“ ืœื›ืœื•ืœ ื‘ืจื–ืœ, ื•ื™ื˜ืžื™ืŸ C, ืกื™ื“ืŸ ื‘ืชื–ื•ื ื” ื›ื“ื™ ืœื”ืฉืœื™ื ืืช ื–ื”.

ื˜ื™ืคื™ื ื•ื˜ื™ืคื•ืœ

ื–ื” ื”ื–ืžืŸ ืฉื‘ื• ืืชื” ืฆืจื™ืš ืœื”ืชื—ื™ืœ ืœืงื—ืช ื˜ื™ืคื•ืœ ื ื•ืกืฃ ืขืœ ืขืฆืžืš. ืื›ื™ืœื” ื ื›ื•ื ื” ื™ืจื•ื•ื™ื— ืขืœื™ื™ื” ื‘ืžืฉืงืœ ืฉืœืš, ื›ืžื• ื—ืฉื•ื‘ ื™ืฉ ืืช ื”ื›ื•ื— ืœืฉืืช ืืช ื”ืžืฉืงืœ ืฉืœ ื”ืชื™ื ื•ืง ืฉืœืš. ื”ืงืคื“ ืœื ืœื‘ืฆืข ื›ืœ ืžืฉื™ืžื” ืขื•ื“ืฃ ื›ืžื• ื–ื” ืขืœื•ืœ ืœื”ื™ื•ืช ื‘ืขืœ ื”ืฉืคืขื” ืฉืœื™ืœื™ืช ืขืœ ื”ืชื™ื ื•ืง ืฉืœืš ืœื”ื™ื•ื•ืœื“.

ืฉืœ

  • ืชืจื’ื™ืœ ืื• ื”ืœื™ื›ื” ื›ื“ื™ ืœื”ืงืœ ืขืœ ื›ืื‘ื™ ื’ื‘ ืื• ื”ืชื›ื•ื•ืฆื•ื™ื•ืช ื‘ืจื’ืœื™ื™ื.
  • ื–ื›ื•ืจ ืฉืืชื” ืœื ืื•ื›ืœ ืœืฉื ื™ื™ื! ืืชื” ืคืฉื•ื˜ ืžืกืคืง ืชื–ื•ื ื” ืืœ ื”ืชื™ื ื•ืง ืฉืœืš. ืื–, ืœืœื›ืช ืขืœ ืื›ื™ืœื” ืžื•ื“ืข ื•ืœื ืื›ื™ืœืช ื™ืชืจ!
  • ืงื‘ืœ ื”ืจื‘ื” ืžื ื•ื—ื” ื•ืฉื™ื ื” ื ืื•ืชื”.
  • ื”ื™ืฉืืจ hydrated ืœืœื ื”ื’ื“ืœืช ืฆืจื™ื›ืช ืžืฉืงืื•ืช ืงืœื™ื.
  • ืชื—ืฉื•ื‘ ื—ื™ื•ื‘ื™ ื•ืœื”ื™ืฉืืจ ืขืœื™ื– ื›ืžื• ื–ื” ื™ืขื‘ื•ืจ ื“ืจืš ืืจื•ื›ื” ื›ื“ื™ ืœืฉืคืจ ืืช ื‘ืจื™ืื•ืช ื”ื ืคืฉ.

ืœืื™ื

  • ืฆื ื›ืœ ื”ืจื’ืœื™ื ืจืขื™ื ื™ืฉ ืœืš ื›ืคื™ ืฉื”ื•ื ื™ืฉืงืฃ ืจืข ืขืœ ื”ื‘ืจื™ืื•ืช ืฉืœ ื”ืชื™ื ื•ืง ืฉืœืš.
  • ืœืฉืชื•ืช ื™ื•ืชืจ ืžื“ื™ ืงืคืื™ืŸ ื›ืคื™ ืฉื”ื•ื ื™ื›ื•ืœ ืœื”ื™ื•ืช ื‘ืขืœ ื”ืฉืคืขื” ืฉืœื™ืœื™ืช ืขืœ ื”ื‘ืจื™ืื•ืช ื”ื›ืœืœื™ืช ืฉืœ ื”ืชื™ื ื•ืง ืฉืœืš.
  • ืœื—ืฉื•ืฃ ืืช ืขืฆืžืš ืœืื–ื•ืจื™ื ืžื–ื•ื”ืžื™ื.
  • Overdo ื›ื‘ื“ workouts ื›ืคื™ ืฉื”ื•ื ืขืฉื•ื™ ืœืžืฆื•ืช ืื•ืชืš.
  • ืœื”ืจืขื™ื‘ ืืช ืขืฆืžืš ืื• ืืช ื”ืขื•ื‘ืจ.
  • ื”ื™ืฉืืจ ื‘ืžืฆื‘ ืœื ื”ื™ื’ื™ื™ื ื™.
  • ื”ืชืขืœื ืžื‘ืจื™ืื•ืช ื”ืคื”.
  • ืœื”ื“ื’ื™ืฉ ืืช ืขืฆืžืš.
  • ื ืจืชืขื™ื ืžืœื‘ืงืฉ ืขื–ืจื” ื›ื ื“ืจืฉ.

ืžื” ืฉืืชื” ืฆืจื™ืš ืœืงื ื•ืช

ืืชื” ื™ื›ื•ืœ ืœื”ื™ื•ืช ื‘ื”ืจื™ื•ืŸ ืื• ืฉืืชื” ื™ื›ื•ืœ ืœื”ื™ื•ืช ื‘ื”ืจื™ื•ืŸ ืื•ืคื ืชื™! ื—ื ื•ืช ืฉืžืœื•ืช ืœื™ื“ื” ื‘ื”ื™ืจื™ื ืœืฉืžื•ืจ ืœืš ื ื•ื—, ื›ืžื• ื’ื ืžืกื•ื’ื ืŸ. ืœื”ืฉืงื™ืข ื ืขืœื™ื™ื ื˜ื•ื‘ื•ืช, ืจืฆื•ื™ ืขื ืจื™ืคื•ื“ ืจืš ื›ื™ ื™ื”ื™ื” ืœื”ืงืœ ืขืœ ื”ืฉืจื™ืจื™ื ืฉืœ ื”ืจื’ืœื™ื™ื. ืงื‘ืœ ื˜ื•ื‘ ื ื’ื“ ืœืžืชื•ื— ืกื™ืžืŸ ืฉืžื ืช ืื• ืฉืžืŸ, ื›ื™ ื”ืขื•ืจ ืฉืœืš ื™ืžืฉื™ืš ืœื”ืจื—ื™ื‘. ื”ืื ืœืงื ื•ืช ื›ืžื” ืงืจืžื™ื ื•ืงืจืžื™ื ื›ื™ ื”ืขื•ืจ ืฉืœืš ื™ืจื’ื™ืฉ ื™ื‘ืฉ. ืืœ ืชืฉื›ื— ืœื”ืฉืงื™ืข ืชื™ืง ืžืขืฉื™ ืฉื™ื›ื•ืœ ืžืœืื™ ื”ืžื ื™ื•ืช ืฉืœืš. ื›ืžื• ื›ืŸ, ืœืจื›ื•ืฉ ื˜ื™ืคื•ืช ืขื™ื ื™ื™ื ื”ืžืกืคืงื™ื ืืคืงื˜ ืงื™ืจื•ืจ ืืฉืจ ื™ื›ื•ืœ ืœืขื–ื•ืจ ืœื”ื™ืจื’ืข ืืช ืฉืจื™ืจื™ ื”ืขื™ืŸ. . ืžื•ืฆืจื™ ื˜ื™ืคื•ืœ ืื•ืจืืœื™ ื”ื ื—ืฉื•ื‘ื™ื ืžื“ื™. ืœื‘ืกื•ืฃ, ืืœ ืชืฉื›ื— ืœืจื›ื•ืฉ ืกืคืจื™ ื”ื•ืจื•ืช ื˜ื•ื‘ื™ื.

ืจืขื™ื•ืŸ ืžืขืžื™ืง ืฉืœ ืžื” ืœืฆืคื•ืช ื‘ืžื”ืœืš ื”ื”ืจื™ื•ืŸ ื™ื›ื•ืœ ืœืฉืžื•ืจ ืื•ืชืš ืžื•ื›ืŸ ืœื”ืชื’ื‘ืจ ืขืœ ื”ืืชื’ืจื™ื ื›ื™ ืืชื” ืขืœื•ืœ ื”ืคื ื™ื ื‘ืžื”ืœืš ืชืงื•ืคื” ื–ื•.

ื‘ืฉื‘ื•ืข ืฉืขื‘ืจ: 15 ืฉื‘ื•ืขื•ืช ื”ืจื™ื•ืŸ

ื‘ืฉื‘ื•ืข ื”ื‘ื : 17 ืฉื‘ื•ืขื•ืช ื”ืจื™ื•ืŸ

ืœืžืืžืจ ื”ืงื•ื“ื ืœืžืืžืจ ื”ื‘ื

ื”ืžืœืฆื•ืช ืขื‘ื•ืจ Moms.โ€ผ