ื”ื—ื•ื“ืฉ ื”ืฉืžื™ื ื™ ื”ืจื™ื•ืŸ ื“ื™ืื˜ (29-32 ืฉื‘ื•ืขื•ืช)

ืชื•ื›ืŸ:

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ื‘ืžืืžืจ ื–ื”

  • ืžื” ืœืื›ื•ืœ ื‘ืžื”ืœืš ื”ื—ื•ื“ืฉ ื”ืฉืžื™ื ื™ ืฉืœ ื”ืจื™ื•ืŸ?
  • ืžื–ื•ื ื•ืช ืœื ืœื›ืœื•ืœ ื‘ื—ื•ื“ืฉ ื”ืฉืžื™ื ื™ ืฉืœ ื“ื™ืื˜ื” ื”ืจื™ื•ืŸ
  • ื“ื™ืื˜ ื˜ื™ืคื™ื 8 ื—ื•ื“ืฉื™ื ื ืฉื™ื ื‘ื”ืจื™ื•ืŸ

ื”ื™ื‘ื˜ ื—ืฉื•ื‘ ืœื˜ืคืœ ื‘ืžื”ืœืš ื”ื”ืจื™ื•ืŸ ื”ื™ื ื“ื™ืื˜ื”. ื–ื” ื™ื›ื•ืœ ืœื”ื™ื•ืช ื‘ืขืœ ื”ืฉืคืขื” ืขืœ ื”ื‘ืจื™ืื•ืช ืฉืœ ื”ืชื™ื ื•ืง ื•ื’ื ืœื”ืฉืคื™ืข ืขืœ ื‘ืจื™ืื•ืช ื”ื ืคืฉื™ืช ื•ื”ืคื™ื–ื™ืช ืฉืœ ื”ืื ื‘ืžืกืคืจ ื“ืจื›ื™ื. ื“ื™ืื˜ื” ืฆืจื™ืš ืœื”ื™ื•ืช ืฉื ื•ืฆืจ ืขื ื˜ื™ืคื•ืœ ืžื™ืจื‘ื™, ืชื•ืš ื”ืชื—ืฉื‘ื•ืช ื”ื”ืฉืคืขื•ืช ืฉืœ ืคืจื™ื˜ื™ ืžื–ื•ืŸ ืขืœ ื”ืชื™ื ื•ืง ื”ื’ื“ืœ.

ืชืŸ ืœื ื• ืœื”ืกืชื›ืœ ืขืœ ื›ืžื” ืžืื›ืœื™ื ืืฉืจ ื™ืฉ ืœื”ื™ืžื ืข ื‘ืฉืœื™ืฉ ื”ืฉืœื™ืฉื™ ืฉืœ ื“ื™ืื˜ื” ื•ื›ืžื” ืคืจื™ื˜ื™ ืžื–ื•ืŸ ืืฉืจ ื™ื›ื•ืœ ืœื”ื™ื•ืช ื‘ื‘ื˜ื—ื”, ื‘ืžื”ืœืš ื”ืฉืœื™ืฉ ื”ืฉืœื™ืฉื™, ืื• ื”ื—ื•ื“ืฉ ื”ืฉืžื™ื ื™ ืฉืœ ื”ื”ืจื™ื•ืŸ.

ืžื” ืœืื›ื•ืœ ื‘ืžื”ืœืš ื”ื—ื•ื“ืฉ ื”ืฉืžื™ื ื™ ืฉืœ ื”ืจื™ื•ืŸ?

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ืœื”ืœืŸ ื›ืžื” ืžืื›ืœื™ื ืฉื ื™ืชืŸ ืœืื›ื•ืœ ื‘ืžื”ืœืš ืชืงื•ืคื” ื–ื•:

1. ื“ื’ื™ื

ื“ื’ื™ื ืžื›ื™ืœื™ื ื›ืžื•ืช ื’ื“ื•ืœื” ืฉืœ ื‘ืจื–ืœ, ืืฉืจ ื—ืฉื•ื‘ ื‘ื—ื•ื“ืฉื™ื ื”ืื—ืจื•ื ื™ื ืฉืœ ื”ื”ืจื™ื•ืŸ. ื—ื•ืกืจ ื‘ืจื–ืœ ื’ื•ืจื ืื ืžื™ื”, ืืฉืจ ื™ื›ื•ืœ ืœื’ืจื•ื ืชื—ื•ืฉื” ืฉืœ ืขื™ื™ืคื•ืช ื›ืœืœื™ืช ืืฆืœ ื”ืื. ื“ื’ื™ื ื™ืฉ ื’ื ื—ื•ืžืจื™ื ืžื–ื™ื ื™ื ื—ืฉื•ื‘ื™ื ืื—ืจื™ื ื›ืžื• ื—ืœื‘ื•ืŸ ืื•ื”ื‘, ืžื” ืฉื”ื•ืคืš ืื•ืชื• ืชื•ืกืคืช ื ื”ื“ืจืช ืœืชื–ื•ื ื” ื“ื™ืื˜ื” ื”ื”ืจื™ื•ืŸ 8 ื‘ื—ื•ื“ืฉ.

2. ื‘ืฉืจ ืื“ื•ื

ื‘ืฉืจ ืื“ื•ื ื”ื•ื ืชื•ืกืคืช ื ื”ื“ืจืช ื ื•ืกืคืช ืœืชื–ื•ื ื” ืฉืœ ืื ืžืฆืคื”, ืฉื›ืŸ ื”ื™ื ื’ื ืžืงื•ืจ ืขืฉื™ืจ ืฉืœ ื‘ืจื–ืœ ื•ื—ืœื‘ื•ืŸ. ืฉื ื™ ืืœื” ื”ื ืžื™ื ืจืœื™ื ื—ื™ื•ื ื™ื™ื ืœืื, ื›ืคื™ ืฉื”ื•ื ืžืกื™ื™ืข ืœื”ืื™ืฅ ืืช ื”ืฆืžื™ื—ื” ืฉืœ ื”ืชื™ื ื•ืง. ื‘ืฉืจ ืื“ื•ื ื™ื›ื•ืœ ืœืฉืคืจ ืืช ื”ื‘ืจื™ืื•ืช ื”ื›ืœืœื™ืช ืฉืœ ื”ืื ืžื“ื™, ืฉื›ืŸ ื”ื•ื ืžื›ื™ืœ ืžื™ื ืจืœื™ื ืืฉืจ ืžื•ื ืขื™ื ืžืžืš ืœื”ื™ื•ืช ืขื™ื™ืฃ ืื• ื—ื•ืœื” ื‘ืžื”ืœืš ื”ื”ืจื™ื•ืŸ.

3. ื‘ื ื ื•ืช

ืื—ื“ ื”ืคื™ืจื•ืช ืžื•ืขืจื›ืช ื‘ื™ื•ืชืจ, ื‘ื ื ื•ืช ื”ื™ื• ืžืงื•ืจ ื ื”ื“ืจ ืฉืœ ื•ื™ื˜ืžื™ื ื™ื ื•ืžื™ื ืจืœื™ื ื—ื™ื•ื ื™ื™ื ืžืื– ื™ืžื™ ืงื“ื. ื‘ื ื ื•ืช ืขืฉื™ืจื•ืช ืืฉืœื’ืŸ, ืกื™ื“ืŸ ื•ื‘ืจื–ืœ, ืžื” ืฉื”ื•ืคืš ืื•ืชื• ื—ื™ื™ื‘ ืœื”ื™ื•ืช ื‘ืชื–ื•ื ื” ืฉืœ ื›ืœ ืื™ืฉื”. ื‘ื ื•ืกืฃ, ื”ื ื’ื ืœืงื“ื ืขื™ื›ื•ืœ ืœื”ืงืœ ืขืœ ืขืฆื™ืจื•ืช, ืœื”ื’ื“ื™ืœ ืืช ื”ื ื•ื—ื•ืช ืฉืœ ื”ืื ืžืฆืคื” ื‘ื“ืจื›ื™ื ืจื‘ื•ืช.

4. ืžื•ืฆืจื™ ื—ืœื‘

ื™ืฉ ืกื™ื‘ื” ืžื“ื•ืข ืžื•ืฆืจื™ ื—ืœื‘ ื”ื ืงื™ื“ืžื” ื›ืœ ื›ืš ื”ืจื‘ื” ื‘ืงืจื‘ ื™ืœื“ื™ื ื‘ืžื”ืœืš ื”ืฉื ื™ื ื”ืžืขืฆื‘ื•ืช ืฉืœื”ื - ืžื•ืฆืจื™ ื—ืœื‘, ื›ื•ืœืœ ื—ืœื‘ ื”ื ืžืงื•ืจ ื‘ืœืชื™ ืžืžืฆื” ืฉืœ ื•ื™ื˜ืžื™ื ื™ื ื•ืžื™ื ืจืœื™ื, ื›ื•ืœืœ ืกื™ื“ืŸ, ืืฉืœื’ืŸ, ื—ืœื‘ื•ื ื™ื ื•ื›ื“ื•ืžื”. ืฆืจื™ื›ืช ืžื•ืฆืจื™ ื—ืœื‘ ื‘ื—ื•ื“ืฉ ื”ืื—ืจื•ืŸ ืฉืœ ื”ื”ืจื™ื•ืŸ ื™ื›ื•ืœื” ืœื”ื™ื•ืช ื”ืฉืคืขื” ืขืœ ื”ื’ื™ื“ื•ืœ ืฉืœ ื”ืชื™ื ื•ืง.

5. ื™ืจืงื•ืช Leafy

ืžื–ื•ื ื•ืช ืขืฉื™ืจื™ื ื‘ืกื™ื‘ื™ื ื—ืฉื•ื‘ื™ื ื‘ืžื”ืœืš ื”ื”ืจื™ื•ืŸ, ืฉื›ืŸ ื”ื ืขื•ื–ืจื™ื ืœืžื ื•ืข ืืช ืชื—ื•ืฉืช ื”ืขืฆื™ืจื•ืช ื”ืžืชืจื—ืฉืช ืขืงื‘ ืขื•ื“ืฃ ืžืฉืงืœ ืขื•ื“ืฃ ื”ื•ืจืžื•ืŸ ืขื•ื“ืฃ ื‘ืžื”ืœืš ื”ืฉืœื™ืฉ ื”ืฉืœื™ืฉื™. ื™ืจืงื•ืช ืขืœื™ื ืžื›ื™ืœื™ื ื™ื•ืชืจ ืžื“ื™ ืกื™ื‘ื™ื, ื™ื—ื“ ืขื ืžื™ื ืจืœื™ื ืื—ืจื™ื ื›ืžื• ื‘ืจื–ืœ, ืืฉืœื’ืŸ ื•ืกื™ื“ืŸ ืœืืชื—ืœ, ืžื“ื™. ื”ื ืชื•ืกืคืช ื ื”ื“ืจืช ืœ 8 ื—ื•ื“ืฉื™ ื”ืจื™ื•ืŸ ื”ื”ื•ื“ื™ ื“ื™ืื˜ื” ืฉืœ โ€‹โ€‹ื”ืื.

6. ื—ืžืืช ื‘ื•ื˜ื ื™ื

ืฉื•ืžืŸ ื”ื•ื ื’ื ื”ื›ืจื—ื™ ืขื‘ื•ืจ ื”ื’ื•ืฃ ื‘ืžื”ืœืš ื”ืฉืœื™ืฉ ื”ืื—ืจื•ืŸ, ืื ื›ื™ ืื ืฉื™ื ืจื‘ื™ื ืžื ื™ื—ื™ื ืื—ืจืช. ื‘ืขื•ื“ ืฉื•ืžื ื™ื ื’ื‘ื•ื”ื™ื ื”ื ื‘ื”ื—ืœื˜ ืžื—ื•ืฅ ืœืชื—ื•ื, ื—ื•ืžืฆื•ืช ืฉื•ืžืŸ ื—ื™ื•ื ื™ื•ืช ืขื“ื™ื™ืŸ ืœื”ื™ืฉืืจ ืชื•ืกืคืช ื—ืฉื•ื‘ื” ืœืชื–ื•ื ื” ืฉืœ ื”ืื ื”ื”ืจื”. ืื•ืžื’ื” 3 ื”ื•ื ื“ื•ื’ืžื” ืฉืœ ื—ื•ืžืฆืช ืฉื•ืžืŸ ื—ื™ื•ื ื™ืช, ื•ื–ื” ืชื•ืจื ืžืื•ื“ ืœื”ืชืคืชื—ื•ืช ื”ืžื•ื— ืฉืœ ื”ืขื•ื‘ืจ. ืžืงื•ืจื•ืช ืื—ืจื™ื, ื›ืžื• ื—ืžืืช ื‘ื•ื˜ื ื™ื, ื›ื•ืœืœื™ื ื‘ื™ืฆื™ื ื•ื“ื’ื™ื.

7. ืชืคื•ื–ื™ื

ืžืœื‘ื“ ืฉื™ืฉ ื›ืžื•ื™ื•ืช ื’ื“ื•ืœื•ืช ืฉืœ ืกื™ื‘ื™ื, ื›ืชื•ื ืžื›ื™ืœ ื’ื ื›ืžื•ืช ื’ื“ื•ืœื” ืฉืœ ื•ื™ื˜ืžื™ืŸ C, ืฉื”ื•ื ื—ื•ืžืจ ืžื–ื™ืŸ ื—ื™ื•ื ื™ ืœื’ื•ืฃ. ื•ื™ื˜ืžื™ืŸ C ื—ืฉื•ื‘ ื›ืคื™ ืฉื”ื•ื ืžืฉืžืฉ ื›ื“ื™ ืœืกืคื•ื’ ืืช ืฆืจื™ื›ืช ื‘ืจื–ืœ, ื›ืš ืžื—ืกื•ืจ ื™ื›ื•ืœ ืœื’ืจื•ื ืื ืžื™ื” ื•ืขื™ื™ืคื•ืช ืืฆืœ ื”ืื. ืžืงื•ืจื•ืช ืื—ืจื™ื ืฉืœ ื•ื™ื˜ืžื™ืŸ C ื›ื•ืœืœื™ื ืขื’ื‘ื ื™ื•ืช, ืœื™ืžื•ื ื™ื ื•ื›ืจื•ื‘.

ืžื–ื•ื ื•ืช ืœื ืœื›ืœื•ืœ ื‘ื—ื•ื“ืฉ ื”ืฉืžื™ื ื™ ืฉืœ ื“ื™ืื˜ื” ื”ืจื™ื•ืŸ

ื”ื ื” ืžื–ื•ื ื•ืช ืฉื™ื›ื•ืœื™ื ืœื’ืจื•ื ื ื–ืง ืœืš ืื• ืœืขื•ื‘ืจ:

1. ื—ืœื‘ ืœื ืžืคื•ืกื˜ืจ

ื‘ืžืฉืงื™ื ื”ื•ื“ื™ื ืจื‘ื™ื, ื—ืœื‘ ืœื ืžืคื•ืกื˜ืจ ื™ืฉื™ืจื•ืช ืžืŸ ื”ืคืจื” ืื• ื›ื‘ืฉื™ื ื”ื•ื ื”ื ื•ืจืžื”. ื–ื” ื—ื™ื™ื‘ ืœื”ื™ื•ืช ื ืžื ืข ืœื—ืœื•ื˜ื™ืŸ ื‘ืžื”ืœืš ื”ืฉืœื™ืฉ ื”ืฉืœื™ืฉื™ ืฉืœ ื”ื”ืจื™ื•ืŸ, ื›ืžื• ื—ืœื‘ ืœื ืžืขื•ื‘ื“ ืžืกืคื™ืง ื›ื“ื™ ืœื”ื™ื—ืฉื‘ ื‘ื˜ื•ื— ืœืฆืจื™ื›ื”. ื—ืœื‘ ืขื™ื–ื™ื ื™ืฉ ืœื”ื™ืžื ืข ื‘ื›ืœ ืžืงืจื”, ืฉื›ืŸ ื”ื•ื ืžื›ื™ืœ ืืœืžื ื˜ ืžื–ื™ืง ืฉื ืงืจื toxoplasmosis.

2. ืงืคื”

ืคืจื™ื˜ื™ื ื”ืžื›ื™ืœื™ื ืงืคืื™ืŸ ื”ื ืงืคื“ื ื™ืช ืœื ื‘ืฉืœื‘ื™ื ื”ืื—ืจื•ื ื™ื ืฉืœ ื”ื”ืจื™ื•ืŸ, ืฉื›ืŸ ื™ืฉ ื ื˜ื™ื™ื” ืœื”ืคื•ืš ืืช ืฉืชื™ื™ืŸ ืขืฆื™ืจื•ืช ืœืื—ืจ ื”ืฆืจื™ื›ื”. ืืชื” ื™ื›ื•ืœ ื‘ืžืงื•ื ืœืฆืจื•ืš ื›ืžื•ื™ื•ืช ื’ื“ื•ืœื•ืช ืฉืœ ืžื™ื, ืฉื”ื•ื ื”ื›ืจื— ืืคื™ืœื• ื‘ืชืงื•ืคื•ืช ืจื’ื™ืœื•ืช. ืงืคื” ื”ื•ื ืื—ื“ ื”ืžื–ื•ืŸ ื”ืฉืœื™ืฉื™ ืฉืœื™ืฉ ื›ื“ื™ ืœื”ื™ืžื ืข, ืขื‘ื•ืจ ื›ืœ ืืžื ืžืฆืคื”.

3. ืืœื›ื•ื”ื•ืœ ื•ื˜ื‘ืง

ื–ื” ืžื•ื‘ืŸ ืžืืœื™ื•, ืื‘ืœ ืืœื›ื•ื”ื•ืœ ื•ื˜ื‘ืง ื™ืฉ ืœื”ื™ืžื ืข ื‘ื›ืœ ืฉืœื‘ ืฉืœ ื”ื”ืจื™ื•ืŸ, ื‘ืžื™ื•ื—ื“ ื‘ืฉืœื™ืฉ ื”ืฉืœื™ืฉื™. ื”ื ื™ื›ื•ืœื™ื ืœื’ืจื•ื ืกื™ื‘ื•ื›ื™ื ื‘ื–ืžืŸ ื”ืœื™ื“ื”, ื•ื’ื ื™ืฉ ื”ืฉืคืขื” ืžืขื›ื‘ืช ืขืœ ื”ืฆืžื™ื—ื” ืฉืœ ื”ืขื•ื‘ืจ ื‘ืชื•ืš ื”ืื.

4. ืžื–ื•ืŸ ืžื˜ื•ื’ืŸ

ืžื•ืฆืจื™ ืžื–ื•ืŸ ืžื˜ื•ื’ื ื™ื ื‘ืฉืžืŸ ื”ื ืกื•ื’ ืื—ืจ ืฉื™ืฉ ืœื”ื™ืžื ืข ืžืžื ื• ื‘ืžื”ืœืš ื”ืฉืœื™ืฉ ื”ืฉืœื™ืฉื™ ืฉืœ ื”ื”ืจื™ื•ืŸ, ืฉื›ืŸ ื”ื ืžื•ืกื™ืคื™ื ืžืขื˜ ืœืชื–ื•ื ื” ื‘ืžื•ื ื—ื™ื ืฉืœ ืขืจืš ืชื–ื•ื ืชื™. ืžื–ื•ืŸ ืžื˜ื•ื’ืŸ ื™ื›ื•ืœ ื’ื ืœื’ืจื•ื ืœื‘ืขื™ื•ืช ื‘ืžืขืจื›ืช ื”ืขื™ื›ื•ืœ, ื›ื•ืœืœ ืขื™ื›ื•ืœ ืœื ืชืงื™ืŸ ืฆืจื‘ืช, ืืฉืจ ื™ื›ื•ืœ ืœื”ื™ื•ืช ืžืื•ื“ ืœื ื ื•ื— ื›ืืฉืจ ืืชื” ื ื•ืฉื ื™ืœื“ ืื™ืชืš.

5. ื›ืจื™ืฉ, ืžืจืœื™ืŸ, ื“ื’ ื—ืจื‘

ืืœื• ืกื•ื’ื™ื ืฉืœ ืคืจื™ื˜ื™ ื“ื’ื™ื ื™ืฉ ืœื”ื™ืžื ืข ื‘ืžื”ืœืš ื”ื”ืจื™ื•ืŸ, ืฉื›ืŸ ื™ืฉ ืœื”ื ืจืžื•ืช ื’ื‘ื•ื”ื•ืช ืฉืœ ื—ื•ืžืจ ืžื–ื™ืง ืฉื ืงืจื methylmercury. Methylmercury ื™ื›ื•ืœ ืœื’ืจื•ื ืœืกื™ื‘ื•ื›ื™ื ื‘ื”ืชืคืชื—ื•ืช ืฉืœ ืžืขืจื›ืช ื”ืขืฆื‘ื™ื ืฉืœ ื”ืขื•ื‘ืจ, ื•ืœื›ืŸ ืœื‘ื—ื•ืจ ื“ื’ื™ื ื‘ืขืœื™ ืขืจืš ืชื–ื•ื ืชื™ ื”ื ื“ืจืฉ ื•ื”ื ืœื ืฉื•ืžืŸ ืžื“ื™ ืœืฆืจื™ื›ื”.

6. ื›ื‘ื“ ื‘ืฉืจ ื ืจืคื

ื›ื‘ื“ ื•ืฉืืจ ื‘ืฉืจื™ื ื ืจืคื ื™ืฉ ืœื”ื™ืžื ืข ื‘ื›ืœ ื”ื”ืจื™ื•ืŸ, ืœื ืจืง ื‘ืฉืœื™ืฉ ื”ืฉืœื™ืฉื™. ื‘ืฉืจื™ื ื ืจืคื ื›ืžื• ืกืœืžื™ ื• ื—ื–ื™ืจ ืœื”ื’ื“ื™ืœ ืืช ื”ืกื™ื›ื•ืŸ ืฉืœ toxoplasmosis ื• listeriosis ื‘ unborn ื”ื™ืœื“, ืžื” ืฉื”ื•ืคืš ืื•ืชื• ืœื—ืœื•ื˜ื™ืŸ ืžื—ื•ืฅ ืœืชื—ื•ื ืขื‘ื•ืจ ื›ืœ ืืžื ืฆื™ืคื™ื™ื” ื‘ืžื”ืœืš ื”ื”ืจื™ื•ืŸ.

7. ื’ื‘ื™ื ื” ืจื›ื”

ื’ื‘ื™ื ื” ื›ื™ ื›ื‘ืจ ื”ื‘ืฉื™ืœ ื‘ืืžืฆืขื•ืช ืขื•ื‘ืฉ, ื›ืžื• ื‘ืจื™ ื™ืฉ ืœื”ื™ืžื ืข ื‘ืžื”ืœืš ื”ื”ืจื™ื•ืŸ. ื›ืžื• ื›ืŸ, ื’ื‘ื™ื ื” ื›ืžื• ื›ื—ื•ืœ ื“ื ื™ืช ืืฉืจ ื™ืฉ ื•ืจื™ื“ื™ื ื›ื—ื•ืœื™ื ืœืขืชื™ื ืงืจื•ื‘ื•ืช ืžื›ื™ืœื™ื ืœื™ืกื˜ืจื™ื”, ื•ืœื›ืŸ ื”ื ืžื–ื™ืงื™ื ื’ื ืœื‘ืจื™ืื•ืชื• ืฉืœ ื”ื™ืœื“ ื‘ืžื”ืœืš ื”ื”ืจื™ื•ืŸ. ืื– ืื ืื™ืžื”ื•ืช ื™ืฉ ืชืฉื•ืงื” ื’ื‘ื™ื ื” ื‘ืžื”ืœืš ื”ืฉืœื™ืฉ ื”ืฉืœื™ืฉื™, ืœื‘ื—ื•ืจ ื’ื‘ื™ื ื” ืงืฉื” ื›ืžื• ืฆ'ื“ืจ ื•ืืช ืื•ื”ื‘ืช.

ื“ื™ืื˜ ื˜ื™ืคื™ื 8 ื—ื•ื“ืฉื™ื ื ืฉื™ื ื‘ื”ืจื™ื•ืŸ

  • ืฆื•ืจื›ื™ื ืจืง ืคืจื™ื˜ื™ ืžื–ื•ืŸ ื”ืžื•ืกื™ืคื™ื ืขืจืš ืชื–ื•ื ืชื™ ืœืชื–ื•ื ื” (ืœื ืขื•ื“ ืขื•ื’ืช ืฉื•ืงื•ืœื“!)
  • ืœืฆืจื•ืš ื ื•ื–ืœื™ื, ื”ื ื—ืฉื•ื‘ื™ื ื›ืžื• ืฉื”ื ืœืžื ื•ืข ืขืฆื™ืจื•ืช, ืชื•ืš ื”ื’ื“ืœืช ื ืคื— ื”ื“ื ืืฉืจ ื ื•ืฉืืช ื•ื™ื˜ืžื™ื ื™ื ื•ืžื™ื ืจืœื™ื ืœืื ื•ืœื™ืœื“. ืื– ื”ืงืคื“ ืœืฉืชื•ืช ืžื™ื ื‘ื™ืŸ ื›ืœ ืืจื•ื—ื” ื•ื—ื˜ื™ืฃ, ื•ืฉืžื•ื ื” swigs ื‘ื›ืœ ืคืขื ืฉืืชื” ืจื•ืื” ื‘ืงื‘ื•ืง ืžื™ื.
  • ืื™ืŸ ืœื”ื™ืžื ืข ืžืื›ืœื™ ื™ื ื‘ื›ืœืœื•ืชื - ืœืžืจื•ืช ืฉื”ื ืขืฉื•ื™ื™ื ืœื”ื›ื™ืœ ื—ื•ืžืจื™ื ืžื–ื™ืงื™ื ื›ืžื• ื›ืกืคื™ืช, ืืชื” ืขื“ื™ื™ืŸ ื™ื›ื•ืœ ืœื‘ื—ื•ืจ ื“ื’ื™ื ื‘ื˜ื•ื—ื™ื ืœืฆืจื•ืš ื‘ืžื”ืœืš ื”ื”ืจื™ื•ืŸ. ื“ื’ื™ื ืžื›ื™ืœื™ื ื—ื•ืžืฆื•ืช ืฉื•ืžืŸ ืื•ืžื’ื” -3 ืืฉืจ ื—ืฉื•ื‘ ืžืื•ื“ ืœืฆืžื™ื—ืชื• ืฉืœ ืขื•ื‘ืจ.

ื“ื™ืื˜ื” ื”ืจื™ื•ืŸ ืงืฉื” ืœืงืžืคืœ, ืฉื›ืŸ ื”ื™ื ืžืžืœืืช ืชืคืงื™ื“ ื—ืฉื•ื‘ ื‘ืจื•ื•ื—ืชื” ืฉืœ ื”ืื ื•ื’ื ืืช ื”ืฆืžื™ื—ื” ืฉืœ ื”ื™ืœื“. ืฆืจื™ื›ืช ืคืจื™ื˜ื™ ืžื–ื•ืŸ ื”ื›ืจื—ื™ ื‘ื›ืžื•ื™ื•ืช ื ืื•ืชื” ื”ื™ื ื—ื•ื‘ื”, ื•ื›ืŸ ืœื”ืชืจื—ืง ื—ื•ืžืจื™ื ืžื–ื™ืงื™ื ื›ืžื• ืืœื›ื•ื”ื•ืœ, ื˜ื‘ืง ื•ืกืžื™ื ื—ืฉื•ื‘ื™ื ื’ื ืœื‘ืจื™ืื•ืช ื”ืขื•ื‘ืจ.

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

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