7 ืกื™ืžื ื™ื ื”ืชื™ื ื•ืง ืฉืœืš ืžื’ื™ืข ืžื•ืงื“ื

ืชื•ื›ืŸ:

ื‘ืขืจืš ืฉื™ืฉื” ื—ื•ื“ืฉื™ื ืœืชื•ืš ื”ื”ืจื™ื•ืŸ ืฉืœื™ ืขื ื”ื™ืœื“ ื”ืจืืฉื•ืŸ ืฉืœื™, ืื ื™ ืคืฉื•ื˜ ื™ื“ืขืชื™ ืฉื”ื•ื ื”ื•ืœืš ืœื”ื™ื•ื•ืœื“ ืœืคื ื™ ืžื•ืขื“ ื”ืคื™ืจืขื•ืŸ ืฉืœื• (ืฉื”ื™ื” ื‘ืžืงืจื” ืœื™ืœ ื›ืœ ื”ืงื“ื•ืฉื™ื). ื›ืฉื”ื™ื™ืชื™ ื—ื•ืœืงืช ืืช ื”ืชื—ื–ื™ืช ืฉืœื™ ืขื ืืžื”ื•ืช ืื—ืจื•ืช, ื”ืŸ ื”ื™ื• ืžืฉืœื™ื›ื•ืช ืืช ืจืืฉืŸ ืœืื—ื•ืจ ื•ืฆื•ื—ืงื•ืช, ื•ื˜ื•ืขื ื•ืช ืฉืืžื”ื•ืช ื—ื“-ืคืขืžื™ื•ืช ื ื“ื™ืจื•ืช ื ื›ื ืกื•ืช ืœืขื‘ื•ื“ื”. ื”ื ืืžืจื• ืฉืื ื™ ืฆืจื™ืš ืœืฆืคื•ืช ืœืขื‘ื•ืจ ืืช ืชืืจื™ืš ื”ื™ืขื“ ืฉืœื™ ืœื”ืชืžื•ื“ื“ ืขื ื–ื”. ืื ื™ ื™ื•ื“ืข ืฉื™ืฉ ืชื—ื•ืฉื” ืฉืœ ื‘ื˜ืŸ ืœื ื ื—ืฉื‘ ืื—ื“ ื”ืกื™ืžื ื™ื ื”ืœื’ื™ื˜ื™ืžื™ื™ื ื”ืชื™ื ื•ืง ืฉืœืš ืžื’ื™ืข ืžื•ืงื“ื, ืื‘ืœ ื—ื™ื™ื‘ ืœื”ื™ื•ืช ืžืฉื”ื• ืืœื™ื• ืžืื– ื”ืชื™ื ื•ืง ืฉืœื™ ื ื•ืœื“ ืฉื‘ื•ืขื™ื™ื ืœืคื ื™ ื”ืฆืคื•ื™.

ื‘ืžื‘ื˜ ืœืื—ื•ืจ, ื—ื•ื•ื™ืชื™ ื™ื•ืชืจ ืžืชืกืžื™ืŸ ืื—ื“ ืฉืœ ืขื‘ื•ื“ื” ืžื•ืงื“ืžืช, ืื‘ืœ ื‘ืื•ืชื• ื–ืžืŸ ืœื ื™ื“ืขืชื™ ืฉื™ืฉ ืงืฉืจ. ืื—ืจื™ ืฉื”ืกืคืงืชื™ ืืช ื”ื‘ืŸ ื”ืจืืฉื•ืŸ ืฉืœื™ ืฉื‘ื•ืขื™ื™ื ืงื•ื“ื ืžื”ืฆืคื•ื™, ื”ืงืคื“ืชื™ ืœื”ื™ื•ืช ืžื•ื›ืŸ ืœืงืจืืช ื”ื‘ืœืชื™ ืฆืคื•ื™ ื›ืืฉืจ ื’ื™ืœื™ืชื™ ืฉืื ื™ ื‘ื”ืจื™ื•ืŸ ืขื ื”ืชื™ื ื•ืง ืžืกืคืจ ืฉืชื™ื™ื. ืคื™ืจื•ืฉ ื”ื“ื‘ืจ ื”ื™ื” ืฉืงื™ืช ื”ื—ื•ืœื™ื ืฉืœื™ ื”ื™ืชื” ืืจื•ื–ื” ื•ืžื•ื›ื ื” ืœืœื›ืช ื‘ืฉืœื™ืฉ ื”ืจืืฉื•ืŸ, ืฉื”ืกืชื“ืจ ืžืฆื•ื™ืŸ ืžืื– ืฉื”ืชื™ื ื•ืง ื”ืฉื ื™ ืฉืœื™ ื”ื’ื™ืข ืœืฉืœื•ืฉื” ืฉื‘ื•ืขื•ืช ืžื•ืงื“ื.

ื‘ื™ืŸ ืื ื™ืฉ ืœืš ื—ืฉื“ ืžืชื’ื ื‘ ื›ื™ ื”ืงื˜ืŸ ืฉืœืš ื™ืขืฉื” ืืช ื“ืจื›ื• ืืœ ื”ืขื•ืœื ืœืคื ื™ ืœื•ื— ื”ืฉื ื” ืฆื•ืคื”, ืœืจืื•ืช ืื ืืชื” ื—ื•ื•ื” ื›ืœ ืืœื” ืฉื‘ืขื” ืกื™ืžื ื™ื ื”ืชื™ื ื•ืง ืฉืœืš ืžื’ื™ืข ืžื•ืงื“ื, ืื– ืืชื” ื™ื›ื•ืœ ืœืงื‘ืœ ืืช ื”ืชื™ืง ืืจื•ื– ื•ืžื•ื›ืŸ ื˜ื•ื‘.

1 ื™ืฉ ืœืš ื‘ืขื™ื•ืช ื‘ื˜ืŸ

ื™ืฉ ืœืš ืจืขื ื‘ื‘ื˜ืŸ? ื–ื” ื™ื›ื•ืœ ืœื”ื™ื•ืช ื™ื•ืชืจ ืžืืฉืจ ืชื’ื•ื‘ื” ื—ืจื™ืคื” ืฉืœ ื‘ื•ืจื™ื˜ื• fisty ืื›ืœืช ืืžืฉ. ืขืœ ืคื™ Healthline, ืฉืœืฉื•ืœ ืงืจื•ื‘ ืœืชืืจื™ืš ื”ื™ืขื“ ืฉืœืš ื™ื›ื•ืœ ืœื”ื™ื•ืช ืกื™ืžืŸ ืœื›ืš ืฉื”ืชื™ื ื•ืง ืฉืœืš ืžื’ื™ืข ื‘ืงืจื•ื‘, ื•ืขื‘ื•ื“ื” ืขืฉื•ื™ื” ืœื”ืชื—ื™ืœ. ืื ื–ื” ืงื•ืจื”, ื”ืงืคื“ ืœืฉืชื•ืช ื”ืจื‘ื” ื ื•ื–ืœื™ื ื›ื“ื™ ืœื”ื’ื‘ื™ืจ ืืช ื”ื™ื“ืจืฆื™ื”.

2 ืืชื” ืžืจื’ื™ืฉ ืคื—ื•ืช ืœื—ืฅ ื‘ Abdominals ืฉืœืš

ืชื—ื•ืฉื” ื”ืžืชื•ืืจืช ื›"ื‘ืจืง "ืืฆืœ ื ืฉื™ื ื”ืจื•ืช, ื ื•ื‘ืขืช ืžื”ืœื—ืฅ ื”ืžื•ืืฅ ื‘ื‘ื˜ืŸ ืœืื—ืจ ืฉื”ืชื™ื ื•ืง ื ื•ืคืœ ืœืžืฆื‘ ืฉืœ ืœื™ื“ื”, ื›ืคื™ ืฉืžื‘ื•ืืจ ื‘ืืชืจ ื”ืื™ื ื˜ืจื ื˜" ืœืžื” ืœืฆืคื•ืช ". ืื ื–ื” ืงื•ืจื” ื›ืžื” ืฉื‘ื•ืขื•ืช ืœืคื ื™ ืชืืจื™ืš ื”ื™ืขื“ ืฉืœืš, ื–ื” ืกื™ืžืŸ ื—ื–ืง ื”ืชื™ื ื•ืง ืฉืœืš ืžื’ื™ืข ืžื•ืงื“ื.

3 ื‘ื—ื–ืจื” ืฉืœืš aches

ื›ืื‘ื™ื ื•ื›ืื‘ื™ื ื”ื ื—ืœืง ืžื”ืขืกืงื” ื‘ืžื”ืœืš ื”ื”ืจื™ื•ืŸ, ืื‘ืœ ืื™ ื ื•ื—ื•ืช ืžืกื•ื™ืžื™ื ื‘ืžื”ืœืš ื”ืฉืœื™ืฉ ื”ืื—ืจื•ืŸ ืฉืœืš ื™ื›ื•ืœ ืœื”ื™ื•ืช ื”ืชื™ื ื•ืง ืฉืœืš ื™ื’ื™ืข ืœืคื ื™ ืœื•ื— ื”ื–ืžื ื™ื. ื›ืคื™ ืฉืฆื™ื™ืŸ ืืชืจ ื”ืื™ื ื˜ืจื ื˜ ืฉืœ ื”ืื ื•ื”ืชื™ื ื•ืง, "ื›ืื‘ ื‘ื’ื‘ ื”ืชื—ืชื•ืŸ ื™ื›ื•ืœ ืœื”ื™ื•ืช ืฉื”ืชื™ื ื•ืง ืฉืœืš ืžืกืชื•ื‘ื‘ ืœืžืฆื‘ ื”ื ื›ื•ืŸ ืœืขื‘ื•ื“ื”". ืื ืืชื” ืžืจื’ื™ืฉ ืฆื‘ื™ื˜ื” ืฉืœ โ€‹โ€‹ื›ืื‘ื™ ื’ื‘, ื•ื“ื ื›ื™ ืชื™ืง ื”ื—ื•ืœื™ื ื”ื•ื ืืจื•ื–.

4 ืฆื•ื•ืืจ ื”ืจื—ื ืฉืœืš ื”ื•ื ืžืฉื•ืงืœืœ

ืขื‘ื•ื“ื” ืจื™ืืœื™ืช ืžืชื—ื™ืœื” ื‘ืจื’ืข ืฉืฆื•ื•ืืจ ื”ืจื—ื ืžื•ืจื—ื‘ ืœ -10 ืก"ืž, ื›ืš ืžื“ื•ื•ื— ืืจื’ื•ืŸ ื”ืจื™ื•ืŸ ื”ืืžืจื™ืงืื™. ืžื” ืฉื”ื•ืคืš ืื•ืชื• 10 ืก"ืž ืœื•ืงื— ืงืฆืช ื–ืžืŸ, ืื‘ืœ ืจื•ื‘ ื”ืกื™ื›ื•ื™ื™ื, ืืชื” ื™ื›ื•ืœ ืœื”ื™ื•ืช ื›ืžื” ืกื ื˜ื™ืžื˜ืจื™ื ืžื•ืงื“ื ืžื”ืฆืคื•ื™. ืื ืฆื•ื•ืืจ ื”ืจื—ื ืžืชื—ื™ืœ ืœืคืชื•ื— ืžื•ืงื“ื ื‘ืฉืœื™ืฉ ื”ืฉืœื™ืฉื™ ืฉืœืš, ืกื™ืžื ื™ื ืžืฆื‘ื™ืขื™ื ืขืœ ื”ืชื™ื ื•ืง ืฉืœืš ื ื•ืœื“ ืœืคื ื™ ืชืืจื™ืš ื”ื™ืขื“ ืฉืœื”.

5 ื™ืฉ ืœืš ื”ืชื›ื•ื•ืฆื•ืช ืขืงืฉื ื™ืช

ื–ื” ื ืคื•ืฅ ืœื”ืจื’ื™ืฉ ื”ืชื›ื•ื•ืฆื•ื™ื•ืช ื‘ืžื”ืœืš ื”ื”ืจื™ื•ืŸ ืฉืœืš, ืื‘ืœ ื›ืืฉืจ ื”ื ื‘ืื™ื ืขืœ ื—ื–ืง ื•ืœื ืœืœื›ืช, ื–ื” ื”ื–ืžืŸ ืœืฉื™ื ืœื‘, ื›ืคื™ ืฉืžืฆื™ืขื” ืžื’ื–ื™ืŸ ื”ื•ืจื™ื . ื–ื”ื• ืกื™ืžืŸ ืื—ื“ ืžื•ืงื“ื ืฉืœ ืขื‘ื•ื“ื” ืฉื™ื›ื•ืœ ื”ืื•ืช ืœืื—ืจื™ื ื”ื ื‘ืฆืข ื”ืงื˜ืŸ ืฉืœืš ื”ื•ื ืื—ื“ ื‘ื“ืจืš ืฉืœื”.

6 ืืชื” ืื™ื‘ื“ ืืช ืจื™ืจ ืชืงืข ืžื•ืงื“ื

ืœื“ื‘ืจื™ Healthine, ืื™ืฉื” ื‘ื”ืจื™ื•ืŸ ื‘ื“ืจืš ื›ืœืœ ืœืื‘ื“ ืืช ืชืงืข ืจื™ืจ ื‘ื™ืŸ 37 ืœ 40 ืฉื‘ื•ืขื•ืช. ืื– ืื ืืชื” ืžื‘ื—ื™ืŸ ืงืฆืช ื“ื tinged ืงืฆืช ืคืจื™ืงื” ืžื•ืคื™ืข ืœืคื ื™ ื”ื–ืžืŸ ื”ืจื’ื™ืœ, ื–ื” ื”ื’ื•ืฃ ืฉืœืš ื“ืจืš ืœื”ื•ื“ื™ืข โ€‹โ€‹ืœืš ืขื‘ื•ื“ื” ื”ื•ื ืจืง ืžืขื‘ืจ ืœืคื™ื ื”.

ื™ืฉ ืœืš ื•ื’ื™ื ื•ื–ื™ืก ื‘ืงื˜ืจื™ืืœื™

ืื OB-GYN ืฉืœืš ื’ื™ืœื” ืฉื™ืฉ ืœืš ื•ื’ื™ื ื•ื–ื™ืก ื‘ืงื˜ืจื™ืืœื™, ื”ื™ื ืขืฉื•ื™ื” ื’ื ืœื”ื–ื”ื™ืจ ืื•ืชืš ื›ื™ ื”ืขื‘ื•ื“ื” ืฉืœืš ื™ื›ื•ืœ ืœื”ืชื—ื™ืœ ืžื•ืงื“ื. ื›ืคื™ ืฉืžืฆื™ื™ื ื™ื ืžื’ื–ื™ืŸ ื”ื•ืจื™ื, ืงื™ื™ื ืงืฉืจ ื‘ื™ืŸ ื”ื ืจืชื™ืง ื—ื™ื™ื“ืงื™ ืœื‘ื™ืŸ ืœื™ื“ื” ืžื•ืงื“ืžืช, ื›ืš ืฉืื ืืชื ืžืงื‘ืœื™ื ืื‘ื—ื ื” ื–ื•, ื•ื“ืื• ืฉื”ื›ื ืชื ืœืชื™ื ื•ืง ืฉืœื›ื ืชื’ื™ืข ื‘ื›ืœ ืจื’ืข.

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

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