Page 9 - (کیهان لندن - سال سى و دوم ـ شماره ۵۲ (دوره جديد

‫ﺑﺪﻭﻥ ﺷﻤﺎﺭﺓ ﺻﻔﺤﻪ ‪ -‬ﺷﻤﺎﺭﻩ ‪52‬‬

‫ﺟﻤﻌﻪ ‪ 25‬ﺗﺎ ﭘﻨﺠﺸﻨﺒﻪ ‪ 31‬ﻣﺎﺭﺱ ‪2016‬‬

‫ﻣﺮﺩﺍﻥ ﺷﺎﺧﺺ‬ ‫دروز‬

‫ﻟﻄﻔﻰﻋﻠﻰﻋﺴﻜﺮﺯﺍﺩﻩ‬

‫ﻟﻄﻔﻰ ﻋﻠﻰ ﻋﺴﻜﺮﺯﺍﺩﻩ ﺍﻭ ﺑﻨﻴﺎﻥﮔﺬﺍﺭ‬
‫ﻣﻨﻄﻖ ﻓﺎﺯﻯ ﻭ ﺍﺳﺘﺎﺩ ﺩﺍﻧﺸﮕﺎﻩ ﺑﺮﻛﻠﻰ‬
‫ﺩﺭ ﻛﺎﻟﻴﻔﺮﻧﻴﺎ ﺍﺳﺖ‪ .‬ﻭﻯ ﺩﺭ ‪ 15‬ﺑﻬﻤﻦ‬
‫‪ 1299‬ﺧﻮﺭﺷﻴﺪﻯ ﺍﺯ ﻭﺍﻟﺪﻳﻨﻰ ﺍﻳﺮﺍﻧﻰ ﺩﺭ‬
‫ﺷﻬﺮ ﺑﺎﻛﻮ ﺩﺭ ﺟﻤﻬﻮﺭﻯ ﺁﺫﺭﺑﺎﻳﺠﺎﻥ ﻣﺘﻮﻟﺪ‬
‫ﺷﺪ‪ .‬ﭘﺪﺭﺵ ﺭﻭﺯﻧﺎﻣﻪﻧﮕﺎﺭ ﻭ ﺑﺎﺯﺭﮔﺎﻥ‪ ،‬ﺍﺯ‬
‫ﺍﻫﺎﻟﻰ ﺍﺭﺩﺑﻴﻞ ﺍﻋﺰﺍﻡ ﺷﺪﻩ ﺍﺯ ﻃﺮﻑ ﺩﻭﻟﺖ‬

‫ﺍﻳﺮﺍﻥ ﻭ ﻣﺎﺩﺭﺵ ﻓﺎﻧﻴﺎ ﻛﻮﺭﻳﻤﺎﻥ ﭘﺰﺷﻚ‬

‫ﻛﻮﺩﻛﺎﻥ ﻳﻬﻮﺩﻯ ﺑﻮﺩ‪ .‬ﻟﻄﻔﻰ ﺗﺤﺼﻴﻼﺕ‬

‫ﺍﺑﺘﺪﺍﻳﻰ ﺧﻮﺩ ﺭﺍ ﺩﺭ ﻫﻤﻴﻦ ﺷﻬﺮ ﻭ ﺑﻪ‬

‫ﺯﺑﺎﻥ ﺭﻭﺳﻰ ﺁﻏﺎﺯ ﻛﺮﺩ‪ .‬ﻭﺍﻟﺪﻳﻦ ﻟﻄﻔﻰ ﺑﻪ‬

‫ﺍﻳﺮﺍﻥ ﻭ ﺷﻬﺮ ﺗﻬﺮﺍﻥ ﻣﻬﺎﺟﺮﺕ ﻛﺮﺩﻧﺪ ﻭﻯ‬

‫ﻫﻴﺌﺖ ﺗﺤﺮﻳﺮﻳﻪ ‪ 50‬ﻣﺠﻠﻪ ﻋﻠﻤ ِﻰ ﺟﻬﺎﻥ‬ ‫ﺑﻌﺪﻫﺎ ﺍﺯ ﺩﺍﻧﺸﻜﺪﻩ ﻓﻨﻰ ﺩﺍﻧﺸﮕﺎﻩ ﺗﻬﺮﺍﻥ‬ ‫ﺭﺍﻳﺞﺗﺮﻳﻦ‬ ‫ﺳﻬﺮاب ﺳﭙﻬﺮی‬ ‫ﻣﻦﺍﺯﺑﺎﺯﺗﺮﻳﻦﭘﻨﺠﺮﻩﺑﺎﻣﺮﺩﻡﺍﻳﻦﻧﺎﺣﻴﻪﺻﺤﺒﺖﻛﺮﺩﻡ‬
‫ﻣﻘﺎﻡ »ﻣﺸﺎﻭﺭ« ﺭﺍ ﺩﺍﺭﺍﺳﺖ‪ .‬ﻭﻯ ﻳﻜﻰ ﺍﺯ‬ ‫ﻓﺎﺭﻍﺍﻟﺘﺤﺼﻴﻞ ﺷﺪ ﻭ ﺩﺭ ﺩﻭﺭﺍﻥ ﺟﻨﮓ‬ ‫ﺣﺮﻓﻰ ﺍﺯ ﺟﻨﺲ ﺯﻣﺎﻥ ﻧﺸﻨﻴﺪﻡ!‪.....‬‬
‫ﭘﮋﻭﻫﺸﮕﺮﺍﻧﻰ ﺍﺳﺖ ﻛﻪ ﺩﺍﺭﺍﻯ ﺑﻴﺸﺘﺮﻳﻦ‬ ‫ﺩﻭﻡ ﺟﻬﺎﻧﻰ ﺑﻪ ﺍﻳﺎﻻﺕ ﻣﺘﺤﺪﻩ ﻣﻬﺎﺟﺮﺕ‬ ‫ﻣﺸﻜﻞ ﭼﺸﻤﻰ‬ ‫ﻭ ﺷﺒﻰ ﺍﺯ ﺷﺒﻬﺎ‬
‫ﺍﺭﺟﺎﻉ )‪ (highly-cited‬ﺩﺭ ﻣﻘﺎﻻﺕ‬ ‫ﻛﺮﺩ‪ .‬ﺩﺭ ﻣﺆﺳﺴﻪ ﻓﻨﺎﻭﺭﻯ ﻣﺎﺳﺎﭼﻮﺳﺖ‬ ‫ﻣﺮﺩﻯ ﺍﺯ ﻣﻦ ﭘﺮﺳﻴﺪ‬
‫ﻋﻠﻤﻰ ﺩﻧﻴﺎﺳﺖ‪ .‬ﺯﺍﺩﻩ ﺗﺎ ﺍﻛﺘﺒﺮ ‪،2014‬‬ ‫)ﺍﻡ‪ .‬ﺁﻯ‪ .‬ﺗﻰ( ﺍﺩﺍﻣﻪ ﺗﺤﺼﻴﻞ ﺩﺍﺩ ﻭ ﺩﺭﺟﻪ‬ ‫ﺑﺮ ﺍﺳﺎﺱ ﺗﺤﻘﻴﻘﺎﺕ ﺍﺯ ﻫﺮ ‪ 5‬ﻧﻔﺮ ﺩﺭ ‪ 30‬ﺳﺎﻝ ﺁﻳﻨﺪﻩ‬
‫‪ 140،000‬ﻳﺎﺩﻛﺮﺩ ﺩﺭ ﮔﻮﮔﻞ ﺍﺳﻜﺎﻟﺮ‬ ‫ﻛﺎﺭﺷﻨﺎﺳﻰ ﺍﺭﺷﺪ ﺩﺭ ﻣﻬﻨﺪﺳﻰ ﺑﺮﻕ ﺭﺍ‬ ‫ﻳﻚ ﻧﻔﺮ ﻣﺒﺘﻼ ﺑﻪ ﻣﺸﻜﻞ ﻧﺰﺩﻳﻚ ﺑﻴﻨﻰ ﺧﻮﺍﻫﺪ ﺷﺪ‪.‬ﻛﺎﺭﺷﻨﺎﺳﺎﻥ‬ ‫ﺗﺎ ﻃﻠﻮﻉ ﺍﻧﮕﻮﺭ ﭼﻨﺪ ﺳﺎﻋﺖ ﺭﺍﻩ ﺍﺳﺖ؟‬
‫ﺩﺍﺷﺘﻪ ﻭ ﻧﻴﺰ‪ 350،000‬ﻣﻘﺎﻟﻪ ﺩﺍﺭﺍﻯ ﻛﻠﻤﻪ‬ ‫ﺩﺭﻳﺎﻓﺖ ﻧﻤﻮﺩ‪ .‬ﺳﭙﺲ ﺩﺭ ﺩﺍﻧﺸﮕﺎﻩ ﻛﻠﻤﺒﻴﺎ‬ ‫ﻋﺪﻡ ﻣﺠﺎﻭﺭﺕ ﺑﺎ ﻧﻮﺭ ﻃﺒﻴﻌﻰ ﺧﻮﺭﺷﻴﺪ ﻭ ﺻﺮﻑ ﺳﺎﻋﺖﻫﺎ ﻭﻗﺖ ﺩﺭ‬ ‫ﺑﺎﻳﺪ ﺍﻣﺸﺐ ﺑﺮﻭﻡ‬
‫»ﻓﺎﺯﻯ« ﺩﺭ ﻋﻨﻮﺍﻥ ﺧﻮﺩ ﺑﻮﺩﻩﺍﻧﺪ‪.‬ﺍﻭ ﺧﻮﺩ ﺭﺍ‬ ‫ﺩﺭ ﻣﻘﻄﻊ ﭘﻰ ﺍچ ﺩﻯ ﺑﺎ ﻳﻚ ﻣﻨﺼﺐ‬ ‫ﻣﻘﺎﺑﻞ ﻧﻤﺎﻳﺸﮕﺮﻫﺎﻯ ﻣﺨﺘﻠﻒ ﺭﺍ ﻋﺎﻣﻞ ﺍﻳﻦ ﻫﻤﻪﮔﻴﺮﻯ ﻣﺸﻜﻞ ﻧﺰﺩﻳﻚ ﺑﻴﻨﻰ‬
‫»ﺍﺯ ﺣﻴﺚ ﺟﻬﺖﮔﻴﺮﻯ ﺭﻳﺎﺿﻴﺎﺗﻰ‪ ،‬ﻳﻚ‬ ‫ﻣﻰﺩﺍﻧﻨﺪ‪.‬ﺁﻧﻬﺎ ﺑﻪ ﻭﺍﻟﺪﻳﻦ ﺗﻮﺻﻴﻪ ﺍﻛﻴﺪ ﻣﻰﻛﻨﻨﺪ ﻓﺮﺯﻧﺪﺍﻥ ﺧﻮﺩ ﺭﺍ ﺑﻪ ﺑﺎﺯﻯ ﺩﺭ ﻓﻀﺎﻯ‬ ‫ﺑﺎﻳﺪ ﺍﻣﺸﺐ ﭼﻤﺪﺍﻧﻰ ﺭﺍ‬
‫ﺁﻣﺮﻳﻜﺎﻳﻰ‪ ،‬ﻳﻚ ﻣﻬﻨﺪﺱ ﺑﺮﻕ ﺍﻳﺮﺍﻧﻰﺗﺒﺎﺭ‪،‬‬ ‫ﺗﺪﺭﻳﺲ ﭘﺬﻳﺮﻓﺘﻪ ﺷﺪ‪.‬‬ ‫ﺑﺎﺯ ﻭ ﺯﻳﺮ ﻧﻮﺭ ﺧﻮﺭﺷﻴﺪ ﺗﺸﻮﻳﻖ ﻛﻨﻨﺪ ﻭ ﻣﻴﺰﺍﻥ ﺍﺳﺘﻔﺎﺩﻩ ﺁﻧﻬﺎ ﺍﺯ ﺩﺳﺘﮕﺎﻩﻫﺎﻯ ﺩﺍﺭﺍﻯ‬ ‫ﻛﻪﺑﻪﺍﻧﺪﺍﺯﻩﻯﭘﻴﺮﺍﻫﻦﺗﻨﻬﺎﻳﻰﻣﻦﺟﺎﺩﺍﺭﺩﺑﺮﺩﺍﺭﻡ‬
‫ﻣﺘﻮﻟﺪ ﺭﻭﺳﻴﻪ« ﻭﺻﻒ ﻣﻰﻛﻨﺪ‪.‬ﻭﻯ ﺩﺭ‬ ‫ﭘﺮﻭﻓﺴﻮﺭ ﻟﻄﻔﻰﺯﺍﺩﻩ ﺩﺍﺭﺍﻯ ‪ 25‬ﺩﻛﺘﺮﺍﻯ‬ ‫ﺻﻔﺤﺎﺕ ﻧﻤﺎﻳﺸﮕﺮ ﻧﻮﺭ ﺁﺑﻰ ﺭﺍ ﻛﺎﻫﺶ ﺩﻫﻨﺪ‪.‬ﺑﺮ ﻫﻤﻴﻦ ﺍﺳﺎﺱ ﻧﺰﺩﻳﻚ ﺑﻴﻨﻰ ﻳﻜﻰ ﺍﺯ‬
‫ﺳﺎﻝ ‪ 2009‬ﻣﻮﻓﻖ ﺑﻪ ﺍﺧﺬ ﻧﺸﺎﻥ ﺍﻓﺘﺨﺎﺭ‬ ‫ﺍﻓﺘﺨﺎﺭﻯ ﺍﺯ ﺩﺍﻧﺸﮕﺎﻩﻫﺎﻯ ﻣﻌﺘﺒﺮ ﺩﻧﻴﺎﺳﺖ‪.‬‬ ‫ﺩﻻﻳﻞ ﺍﺻﻠﻰ ﻧﺎﺑﻴﻨﺎﻳﻰ ﻭ ﻛﻢﺑﻴﻨﺎﻳﻰ ﺩﺭ ﺟﻬﺎﻥ ﺍﺳﺖ‪.‬ﻧﺰﺩﻳﻚﺑﻴﻨﻰ ﻧﻮﻋﻰ ﻋﺎﺭﺿﻪ ﭼﺸﻤﻰ‬ ‫ﻭ ﺑﻪ ﺳﻤﺘﻰ ﺑﺮﻭﻡ‬
‫ﺑﻴﺶ ﺍﺯ ‪ 200‬ﻣﻘﺎﻟﻪ ﻋﻠﻤﻰ ﺭﺍ ﺑﻪﺗﻨﻬﺎﻳﻰ‬ ‫ﻛﻪ ﺩﺭﺧﺘﺎﻥ ﺣﻤﺎﺳﻰ ﭘﻴﺪﺍﺳﺖ‬
‫ﺑﻨﺠﺎﻣﻴﻦﻓﺮﺍﻧﻜﻠﻴﻦﺷﺪ‪.‬‬ ‫ﺩﺭ ﻛﺎﺭﻧﺎﻣﻪ ﻋﻠﻤﻰ ﺧﻮﺩ ﺩﺍﺭﺩ ﻭ ﺩﺭ‬ ‫ﺭﻭ ﺑﻪ ﺁﻥ ﻭﺳﻌﺖ ﺑﻰ ﻭﺍژﻩ ﻛﻪ ﻫﻤﻮﺍﺭﻩ ﻣﺮﺍ ﻣﻰ ﺧﻮﺍﻧﺪ‬

‫ﻳﻪ ﻧﻔﺮ ﺑﺎﺯ ﺻﺪﺍ ﺯﺩ ﺳﻬﺮﺍﺏ!‬
‫ﻛﻔﺶ ﻫﺎﻳﻢ ﻛﻮ؟‬

‫ﺍﺳﺖ ﻛﻪ ﺗﺤﺖ ﺗﺄﺛﻴﺮ ﺁﻥ ﺍﻓﺮﺍﺩ ﺩﺭ ﺩﻳﺪﻥ ﺍﺟﺴﺎﻡ ﺩﻭﺭ ﺩﭼﺎﺭ ﻣﺸﻜﻞ ﻣﻰﺷﻮﻧﺪ ﻭ ﺍﺟﺴﺎﻡ ﺩﻭﺭ‬

‫ﺭﺍﻣﺒﻬﻢﻭﮔﻨﮓﻣﻰﺑﻴﻨﻨﺪ‪.‬ﭘﮋﻭﻫﺸﮕﺮﺍﻥﺗﻮﺻﻴﻪﻣﻰﻛﻨﻨﺪﺍﻓﺮﺍﺩﺍﺯﻋﻴﻨﻚﺁﻓﺘﺎﺑﻰﺍﺳﺘﺎﻧﺪﺍﺭﺩ ﻣﺮﺍﻗﺒﺖ ﻫﺎﻯ ﺳﻼﻣﺘﻰ ﻫﻨﮕﺎﻡ ﺳﻔﺮ‬ ‫ﭼﺮا زﯾﺎد دﺳﺘﺸﻮﯾﯽ ﻣﯽروﯾﺪ؟‬
‫ﻭ ﻛﻼﻩ ﺩﺭ ﺭﻭﺯﻫﺎﻳﻰ ﻛﻪ ﺍﺷﻌﻪ ﺧﻮﺭﺷﻴﺪ ﺷﺪﻳﺪ ﺍﺳﺖ ﺍﺳﺘﻔﺎﺩﻩ ﻛﻨﻨﺪ‪.‬ﺭژﻳﻢ ﻏﺬﺍﻳﻰ ﺳﺮﺷﺎﺭ‬
‫ﺍﺯ ﺑﺘﺎﻛﺎﺭﻭﺗﻦ ﻛﻪ ﺩﺭ ﻫﻮﻳﺞ‪ ،‬ﻣﺎﻫﻰ ﻭ ﺳﺒﺰﻳﺠﺎﺕ ﺩﺍﺭﺍﻯ ﺑﺮگﻫﺎﻯ ﺳﺒﺰ ﺍﺳﺖ ﻧﻴﺰ ﺑﻪ‬

‫ﺁﻥ ﺭﺍ ﺣﻔﻆ ﻛﻨﻴﺪ ﻭ ﻣﺎﻧﻊ ﺍﺯ ﺭﺳﻴﺪﻥ‬ ‫ﺧﺮﻳﺪ ﻭ ﻓﺮﻭﺵ ﻣﻰﺷﻮﺩ ﻭ ﺑﻴﺸﺘﺮﻳﻦ‬ ‫ﺩﻟﻴﻞ ﺩﺍﺭﺍ ﺑﻮﺩﻥ ﺁﻧﺘﻰ ﺍﻛﺴﻴﺪﺍﻥﻫﺎﻯ ﻣﻔﻴﺪ ﻣﻰﺗﻮﺍﻧﺪ ﺩﺭ ﺟﻠﻮﮔﻴﺮﻯ ﺍﺯ ﺑﺮﻭﺯ ﻣﺸﻜﻼﺕ‬ ‫ﺧﻮﺍﺏ ﻫﻤﭽﻨﻴﻦ ﻧﺸﺎﻧﻪ ﻫﺎﻳﻰ ﭼﻮﻥ‬ ‫ﺍﮔﺮ ﺩﺭ ﻃﻮﻝ ﺷﺐ ﻫﻤﻮﺍﺭﻩ ﻧﻴﺎﺯ‬
‫ﺁﺏ ﻣﻮﺍﺩ ﮔﻮﺷﺘﻰ ﺑﻪ ﺳﺎﻳﺮ ﺍﻧﻮﺍﻉ ﻣﻮﺍﺩ‬ ‫ﺁﻟﻮﺩﮔﻰ ﺭﺍ ﺟﺬﺏ ﻣﻰﻛﻨﺪ‪ .‬ﮔﻮﺷﺖ‬ ‫ﭼﺸﻤﻰ ﺑﻪ ﺍﻓﺮﺍﺩ ﻛﻤﻚ ﻛﻨﺪ‪.‬ﻣﺸﺎﻫﺪﻩ ﺍﺟﺴﺎﻡ ﺩﻭﺭ ﻭ ﺧﻮﺩﺩﺍﺭﻯ ﺍﺯ ﺻﺮﻑ ﺗﻤﺎﻡ‬ ‫ﺗﻜﺮﺭ ﺍﺩﺭﺍﺭ ﺩﺍﺭﺩ‪ .‬ﻫﻨﮕﺎﻣﻰ ﻛﻪ ﺁﭘﻨﻪ‬ ‫ﺑﻪ ﺗﻮﺍﻟﺖ ﺭﻓﺘﻦ ﭘﻴﺪﺍ ﻣﻰﻛﻨﻴﺪ‪ ،‬ﺑﺎﻳﺪ‬
‫ﻏﺬﺍﻳﻰ ﺷﻮﻳﺪ‪ .‬ﺑﺮﺍﻯ ﺣﻔﻆ ﻛﻴﻔﻴﺖ‬ ‫ﺳﺮﺩ‪ ،‬ﭘﻨﻴﺮ‪ ،‬ﻏﺬﺍﻯ ﺭﺳﺘﻮﺭﺍﻥﻫﺎ ﻭ‬ ‫ﺧﻮﺍﺏ ﻛﻨﺘﺮﻝ ﺷﻮﺩ‪ ،‬ﺍﺩﺭﺍﺭ ﻧﻴﺰ ﻣﻨﻈﻢ‬ ‫ﺑﺪﺍﻧﻴﺪ ﻛﻪ ﺗﻨﻬﺎ ﺷﻤﺎ ﺍﻳﻨﻄﻮﺭ ﻧﻴﺴﺘﻴﺪ‪.‬‬
‫ﻣﻮﺍﺩ ﮔﻮﺷﺘﻰ‪ ،‬ﺑﻬﺘﺮ ﺍﺳﺖ ﻫﻨﮕﺎﻡ ﻓﺮﻳﺰ‬ ‫ﺳﺴﻰ ﻛﻪ ﭘﺮﺱ ﺩﺭ ﺁﻥ ﺑﺎﺯ ﺷﺪﻩ‬ ‫ﻭﻗﺖ ﺑﺮﺍﻯ ﻣﺸﺎﻫﺪﻩ ﺍﺷﻴﺎﻯ ﻧﺰﺩﻳﻚ ﺍﺯ ﺟﻤﻠﻪ ﺻﻔﺤﻪ ﻣﻮﻧﻴﺘﻮﺭ ﻭ ﻳﺎ ﻣﻮﺑﺎﻳﻞ‬ ‫ﺗﻜﺮﺭ ﺍﺩﺭﺍﺭ ﺍﺻﻄﻼﺡ ﭘﺰﺷﻜﻰ ﺍﻳﻦ‬
‫ﻛﺮﺩﻥ ﺁﻧﻬﺎ‪ ،‬ﻋﻼﻭﻩ ﺑﺮ ﺑﺴﺘﻪﺑﻨﺪﻯ ﺍﺻﻠﻰ‪،‬‬ ‫ﺑﺎﺷﺪ ﺍﻏﻠﺐ ﻣﺴﺘﻌﺪ ﺭﺷﺪ ﺑﺎﻛﺘﺮﻯﻫﺎ‬ ‫ﻣﻰﺗﻮﺍﻧﺪ ﺑﻪ ﺗﻌﺎﺩﻝ ﺑﻴﻨﺎﻳﻰ ﺍﻓﺮﺍﺩ ﻛﻤﻚ ﻛﻨﺪ‪.‬ﭘﮋﻭﻫﺸﮕﺮﺍﻥ ﺑﻪ ﺍﻓﺮﺍﺩ‬ ‫ﻣﻰ ﺷﻮﺩ‪.‬‬ ‫ﺍﺣﺴﺎﺱ ﻧﺎﺧﻮﺷﺎﻳﻨﺪ ﺍﺳﺖ ﻛﻪ ﻳﻜﻰ ﺍﺯ‬
‫ﺑﺴﺘﻪﻫﺎ ﺭﺍ ﺑﺎﺭ ﺩﻳﮕﺮ ﺩﺍﺧﻞ ﻓﻮﻳﻞ ﻳﺎ ﻧﻮﺍﺭ‬ ‫ﺑﻪ ﺷﻤﺎﺭ ﻣﻰﺭﻭﺩ‪ .‬ﻏﺬﺍﻫﺎﻯ ﺩﺭﻳﺎﻳﻰ ﺩﺭ‬ ‫ﺗﻮﺻﻴﻪ ﻣﻰﻛﻨﻨﺪ ﺑﻪ ﺍﺷﻴﺎ ﻭ ﻣﻨﺎﻇﺮ ﺩﻭﺭﺗﺮ ﺍﺯ ﺷﺶ ﻣﺘﺮ ﺍﺯ ﺧﻮﺩ‬ ‫ﺷﺎﻳﻊ ﺗﺮﻳﻦ ﻋﻠﻞ ﺍﺧﺘﻼﻝ ﺧﻮﺍﺏ ﺍﺳﺖ‪.‬‬
‫ﭘﻼﺳﺘﻴﻜﻰ ﻗﺮﺍﺭ ﺩﻫﻴﺪ ﻭ ﺳﭙﺲ ﺩﺍﺧﻞ‬ ‫ﺻﻮﺭﺕ ﺁﻟﻮﺩﻩ ﺷﺪﻥ ﺑﺎ ﻣﻨﺎﺑﻊ ﻣﺨﺘﻠﻒ‪،‬‬ ‫ﻧﮕﺎﻩ ﻛﻨﻨﺪ ﻭ ﺍﻳﻦ ﻓﺎﺻﻠﻪ ﺭﺍ ﺍﻓﺰﺍﻳﺶ ﺩﻫﻨﺪ ﺗﺎ ﭼﺸﻢ ﺁﻧﻬﺎ‬ ‫ﭼﻪ ﻛﺴﺎﻧﻰ ﺩﭼﺎﺭ ﺗﻜﺮﺭ ﺍﺩﺭﺍﺭ‬ ‫ﺗﺤﻘﻴﻘﺎﺕ ﻧﺸﺎﻥ ﻣﻰ ﺩﻫﺪ ﺳﻪ ﭼﻬﺎﺭﻡ‬
‫ﻣﺴﺘﻌﺪ ﺍﻳﺠﺎﺩ ﻣﺸﻜﻼﺕ ﺭﻭﺩﻩﺍﻯ ﺍﺳﺖ‪.‬‬ ‫ﭘﺰ ﺷﻚ ﺑﺮﺍﻯﻣﺸﺎﻫﺪﻩﻓﻮﺍﺻﻞﺩﻭﺭﺩﭼﺎﺭﻣﺸﻜﻞ‬ ‫ﺷﺒﺎﻧﻪ ﻣﻰﺷﻮﻧﺪ؟‬ ‫ﺍﻓﺮﺍﺩﻯ ﻛﻪ ﺧﻮﺍﺏ ﺁﺷﻔﺘﻪ ﺷﺒﺎﻧﻪ ﺩﺍﺭﻧﺪ‪،‬‬
‫ﻓﺮﻳﺰ ﺑﮕﺬﺍﺭﻳﺪ‪.‬‬ ‫ﻣﺎﻫﻰﻫﺎﻯ ﻛﻮﭼﻚﺗﺮ ﺳﻼﻣﺖﺗﺮ ﺍﺳﺖ‪.‬‬ ‫ﺍﺯ ﺗﻜﺮﺭ ﺍﺩﺭﺍﺭ ﺑﻪ ﻋﻨﻮﺍﻥ ﻋﻠﺖ ﺑﻴﺪﺍﺭ‬
‫ﻣﻮﺍﺩﻏﺬﺍﻳﻰ ﻛﻨﺴﺮﻭﺷﺪﻩ ﻭ‬ ‫ﺑﺎﻳﺪ ﺍﺯ ﻣﺼﺮﻑ ﻣﻮﺍﺩ ﻟﺒﻨﻰ ﻏﻴﺮﭘﺎﺳﺘﻮﺭﻳﺰﻩ‬ ‫ﺍﺍﺑﺑﻓﻣﻋﺩﺎﺯﺯﺷﺍﻬﻌﻤﺭﺎﺘﻮﺷﻳﻰﻟﺗﺷﻭﻮﺮﺩﻴﺪﻜﻳﺩﻣﻫ‪.‬ﺗﺐﺎﻚﺮﺎﻫﻳﺖﻦﻰﺭﺍﻣﺑﻛﺪﺑﻴﺩﻠﺍﻰﮔﻳﻴﺼﺭﻴﺎﻤﺍﺩﺰﺮﺎﻣﻳﺭﺭﻪﺍﺩﺭﺜﻨﺶﺭﻫﻑﺧﻯﺳﻪﺍﺎﻞﻯﻮﺍﺯﺑﻤﺩﻛﺷﺩﻣﺍﺍﺁﺮﻮ‪،‬ﻧﻧﺎﺒﺟﺍﺭﻤﭘﺎﺘﻧﻭﺪﺘﺪﺮﺍﻣﻯﺮﻪﺯﻰﺳﺩﺗﻯﻩﻰﻴﺭﺷﻮﻛﺗﺟﻟﻣﻣﻤﻠﻦﺎﻴﻮﺜﻮﺭﺎﻧﻟﺍﺎﻮﻧﻭﻧﻨﻴﺪﻛﮔﺯﺍﻨﺪﻪﻪﺪﻴﺩﺮﻧﺑﻣﺮﺭﺭﺎژﺍﺩﺍﻳﻳﺸﻋﺭﻰﻯﺎﺎﻛﺑﻧﺎﻛﺗﻚﺚﻪﻫﻛﻨﻮﺖﺍﺍﻨﻨﻣﻧﻛﻳﻧﺪﺪﺎﺪﻪ‪.‬ﺶﻰ‪.‬ﻯﺸﻮﺩ‪.‬ﺗﺭﻏﺩﺩﺩﺍﺍﺳﺎﻮﺭﺭﺭﻓﻔﺩﺍﺍﺣﺻﺩﺮﻫﻳ‪،‬ﺟﺭﻴﻞﻴﺎﺍﻤﻣﺩﻧﻪﻦﺎﺯﺩﻦﻭﻩﺴﺸﺯﻥﺭﺍﻣﺎﺑﻣﻓﻮﻓﮔﻋﻳﮕﺳﻴﺎﺮﻰﺮﻮﺍﻳﻧﻨﻔﺪﺬﺩﺍﻪﺮﻪﺕﻛﺭﺑﻧﺖﺎﻨﻫﺭﻳﺑﻛﻴﺪ‪.‬ﻋﻛﻢﻪﺪﻪﺎﺍﻢﻳﺮﻳﭘﺑﮔﺎﺩﻴﻜﻫﻣﻣﺮﺁﺖﺮﻥﻮﻣﻰﺍﺸﺎﻧﺶﺍﻛﺭﻜﻛﺩﻣﺯﺩﻨﻜﻠﺩﺎﻴﮔﺭﺎﻟﻴﺭﺁﺑﻰﺬﺪﻣﺨﻰﺕﻬﻯﻮﺪﺍﻭﺑﺑﻛﺕﺪﺍﻫﻣﺎﻫﺮﻬﻫﺎﻧﺩﻣﻘﻴﺎﺷﺭﻳﺪﺍﺘﺨﺪﺪﻯﻞﻣﻮﻰﺷﻃﻗﺎﻰﺧﺭﺘﺗﻮﻳﻛﺪﻮﺩﺭﻪﺭﺪﺍﻝﻰﻰﺩﻡ‬ ‫ﺗﺎ ‪ 60‬ﺩﺭﺻﺪ ﺯﻧﺎﻥ ﻭ ﻣﺮﺩﺍﻥ ﺳﺎﻟﻤﻨﺪ‬ ‫ﺷﺪﻥ ﺍﺯ ﺧﻮﺍﺏ ﺷﻜﺎﻳﺖ ﻣﻰ ﻛﻨﻨﺪ‪ .‬ﺍﻣﺎ‬
‫ﺣﺎﻭﻯ ﻣﻘﺎﺩﻳﺮ ﺑﺎﻻﻯ ﺍﺳﻴﺪ ﻣﺎﻧﻨﺪ‬ ‫ﻣﺎﻧﻨﺪ ﺷﻴﺮ‪ ،‬ﭘﻨﻴﺮ ﻭ ﻣﺎﺳﺖ ﺩﺭ ﻃﻮﻝ ﺳﻔﺮ‬ ‫ﺍﻓﺮﺍﺩ ﺩﺭ ﻃﻮﻝ ﺳﻔﺮ ﺑﻴﺶ ﺍﺯ ﻫﺮ ﭼﻴﺰﻯ‬ ‫ﻋﻼﺋﻢ ﺗﻜﺮﺭ ﺍﺩﺭﺍﺭ ﺷﺒﺎﻧﻪ ﺩﺍﺭﻧﺪ‪ ،‬ﺍﻣﺎ‬ ‫ﺍﻏﻠﺐ ﻣﺒﺘﻼﻳﺎﻥ ﺑﻪ ﺍﻳﻦ ﺑﻴﻤﺎﺭﻯ ﻓﻜﺮ‬
‫ﮔﻮﺟﻪﻓﺮﻧﮕﻰ‪ ،‬ﮔﺮﻳﭗﻓﺮﻭﺕ ﻭ ﺁﻧﺎﻧﺎﺱ‬ ‫ﺧﻮﺩﺩﺍﺭﻯ ﻛﻨﻴﺪ‪ .‬ﻣﻌﻤﻮﻻ ﻏﺬﺍﻫﺎﻳﻰ ﻛﻪ‬ ‫ﺑﻪ ﺁﻥ ﺍﻫﻤﻴﺖ ﻣﻰﺩﻫﻨﺪ‪ ،‬ﻧﻮﻉ ﻏﺬﺍ ﻭ ﻣﻮﺍﺩ‬ ‫ﺍﻳﻦ ﺑﻴﻤﺎﺭﻯ ﺩﺭ ﺗﻤﺎﻣﻰ ﺳﻨﻴﻦ ﭘﺪﻳﺪ‬ ‫ﻣﻰ ﻛﻨﻨﺪ ﺑﺎ ﻣﻮﺿﻮﻋﻰ ﭘﻴﺶ ﭘﺎ ﺍﻓﺘﺎﺩﻩ‬
‫ﺭﺍ ﺩﺭ ﺑﺴﺘﻪﺑﻨﺪﻯﻫﺎﻯ ﺍﻭﻟﻴﻪ ﻣﻰﺗﻮﺍﻥ‬ ‫ﺍﺯ ﻣﻮﺍﺩ ﺗﺎﺯﻩ ﺩﺭ ﺗﻬﻴﻪ ﺁﻥ ﺍﺳﺘﻔﺎﺩﻩ ﺷﺪﻩ‬ ‫ﺧﻮﺭﺍﻛﻰ ﺍﺳﺖ ﻛﻪ ﻣﻰﺧﻮﺭﻧﺪ ﺍﻣﺎ ﺩﺭ ﺍﻳﻦ‬ ‫ﻣﻰ ﺁﻳﺪ‪ .‬ﺑﺎ ﺗﻮﺟﻪ ﺑﻪ ﺗﺤﻘﻴﻖ ﺍﻧﺠﻤﻦ‬ ‫ﺭﻭﺑﺮﻭ ﻫﺴﺘﻨﺪ ﻛﻪ ﺑﺎﻻﺧﺮﻩ ﻳﻚ ﺭﻭﺯﻯ‬
‫ﺑﻴﻦ ‪ 12‬ﺗﺎ ‪ 18‬ﻣﺎﻩ ﺩﺭ ﻓﻀﺎﻯ ﺑﻴﺮﻭﻥ‬ ‫ﻭ ﻣﺮﺍﺣﻞ ﭘﺨﺖ ﺭﺍ ﺑﻪ ﻃﻮﺭ ﻛﺎﻣﻞ ﻃﻰ‬ ‫ﻣﻴﺎﻥ‪ ،‬ﺳﻼﻣﺖ ﺧﻮﺩ ﻭ ﺧﺎﻧﻮﺍﺩﻩ ﺷﻤﺎ ﺩﺭ‬ ‫ﻣﻠﻰ ﻧﮕﻬﺪﺍﺭﻯ ﺍﺯ ﺳﺎﻟﻤﻨﺪﺍﻥ‪ ،‬ﻫﺮ ‪3‬‬
‫ﻧﮕﻬﺪﺍﺭﻯ ﻛﺮﺩ‪ .‬ﺍﻣﺎ ﻣﻮﺍﺩﻏﺬﺍﻳﻰ ﻛﻢﺍﺳﻴﺪ‬ ‫ﻛﺮﺩﻩ ﺑﺎﺷﺪ‪ ،‬ﻛﻤﺘﺮﻳﻦ ﺍﺣﺘﻤﺎﻝ ﺁﻟﻮﺩﮔﻰ‬ ‫ﺑﺰﺭﮔﺴﺎﻝ ﺑﺎﻻﻯ ‪ 30‬ﺳﺎﻝ ﺣﺪﺍﻗﻞ ﺩﻭ‬ ‫ﺗﻤﺎﻡ ﻣﻰ ﺷﻮﺩ‪.‬‬
‫ﻣﺎﻧﻨﺪ ﮔﻮﺷﺖ ﻗﺮﻣﺰ‪ ،‬ﻣﺮﻍ ﻭ ﻣﺎﻫﻰ‬ ‫ﺭﺍ ﺩﺍﺭﺩ‪ .‬ﺍﺯ ﺳﻮﻯ ﺩﻳﮕﺮ‪ ،‬ﻣﻮﺍﺩ ﺗﺎﺯﻩ ﻭ‬ ‫ﺑﺎﺭ ﺩﺭ ﺷﺐ ﻧﻴﺎﺯ ﺑﻪ ﺗﻮﺍﻟﺖ ﭘﻴﺪﺍ ﻣﻰ‬ ‫ﺑﺮﺧﻰ ﻧﻴﺰ ﺍﻳﻦ ﻣﺸﻜﻞ ﺭﺍ ﻳﻚ ﺍﻣﺮ‬
‫ﻭ ﺑﻴﺸﺘﺮ ﺳﺒﺰﻳﺠﺎﺕ ﺩﺭ ﺑﺴﺘﻪﺑﻨﺪﻯ‬ ‫ﺧﺎﻡ ﻣﺎﻧﻨﺪ ﺳﺎﻻﺩ‪ ،‬ﻣﻴﻮﻩﻫﺎ ﻭ ﺳﺒﺰﻳﺠﺎﺕ‬ ‫ﻛﻨﻨﺪ‪ .‬ﻫﻤﭽﻨﻴﻦ ﺯﻧﺎﻥ ﺑﺎﺭﺩﺍﺭ ﺗﻜﺮﺭ‬ ‫ﺑﺪﻳﻬﻰ ﻣﻰ ﺩﺍﻧﻨﺪ ﻛﻪ ﺑﺎ ﺻﺒﺮ ﻭ ﺗﺤﻤﻞ‬
‫ﺍﻭﻟﻴﻪ ﭼﻨﺎﻧﭽﻪ ﺩﺭ ﺷﺮﺍﻳﻂ ﺧﻮﺑﻰ‬ ‫ﺑﺪﻭﻥ ﭘﻮﺳﺖ ﺍﻏﻠﺐ ﻣﺘﻬﻤﺎﻥ ﺭﺩﻳﻒ ﺍﻭﻝ‬ ‫ﺍﺩﺭﺍﺭ ﺷﺒﺎﻧﻪ ﺩﺍﺭﻧﺪ ﻛﻪ ﻣﻰ ﺗﻮﺍﻧﺪ ﺩﺭ‬ ‫ﺑﺎﻳﺪ ﺑﺎ ﺁﻥ ﺑﺮﺧﻮﺭﺩ ﻛﺮﺩ ﻳﺎ ﺣﺘﻰ ﺍﺯ‬
‫ﻧﮕﻬﺪﺍﺭﻯ ﺷﻮﺩ ﺑﻴﻦ ﺩﻭ ﺗﺎ ﭘﻨﺞ ﺳﺎﻝ‬ ‫ﺁﻏﺎﺯ ﺑﺎﺭﺩﺍﺭﻯ ﺭﺥ ﺩﻫﺪ ﻭﻟﻰ ﺯﻣﺎﻧﻰ ﻛﻪ‬ ‫ﻋﻨﻮﺍﻥ ﻛﺮﺩﻥ ﺍﻳﻦ ﻣﺸﻜﻞ ﺧﺠﺎﻟﺖ ﻣﻰ‬
‫ﺩﺭ ﻣﺤﻴﻂ ﺧﻨﻚ‪ ،‬ﺗﻤﻴﺰ ﻭ ﺧﺸﻚ ﻗﺎﺑﻞ‬ ‫ﺩﺭ ﻣﺴﻤﻮﻣﻴﺖﻫﺎﻯ ﻏﺬﺍﻳﻰ ﺍﺳﺖ‪.‬‬ ‫ﻛﺸﻨﺪ‪ .‬ﺩﺭ ﺍﻳﻨﺠﺎ ﻣﺎ ﻋﻮﺍﻣﻠﻰ ﻛﻪ ﺑﺎﻋﺚ‬
‫ﻧﮕﻬﺪﺍﺭﻯ ﺍﺳﺖ‪ .‬ﻗﻮﻃﻰﻫﺎﻯ ﻛﻨﺴﺮﻭﻯ‬ ‫ﻣﻰﺷﻮﺩ ﺷﻤﺎ ﺩﭼﺎﺭ ﺗﻜﺮﺭ ﺍﺩﺭﺍﺭ ﺷﺒﺎﻧﻪ‬
‫ﺭﺍ ﻛﻪ ﺑﺮﺁﻣﺪﻩ‪ ،‬ﺯﻧﮓ ﺯﺩﻩ‪ ،‬ﺑﺮﻳﺪﻩ ﺷﺪﻩ‬ ‫ﺭﻋﺎﻳﺖ ﺍﺻﻮﻝ ﺍﻭﻟﻴﻪ‬ ‫ﺷﻮﻳﺪ ﺭﺍ ﺑﻴﺎﻥ ﻣﻰ ﻛﻨﻴﻢ ﻭ ﻛﺎﺭﻫﺎﻳﻰ‬
‫ﻭ ﺩﻧﺪﺍﻧﻪﺩﻧﺪﺍﻧﻪ ﺷﺪﻩ ﺍﺳﺖ‪ ،‬ﺩﻭﺭ ﺑﺮﻳﺰﻳﺪ‪.‬‬ ‫ﻛﻪ ﺑﺎﻋﺚ ﻣﺤﺪﻭﺩ ﺷﺪﻥ ﻳﺎ ﺗﻮﻗﻒ‬
‫ﺁﻣﺎﺩﻩ ﻛﺮﺩﻥ ﻏﺬﺍ‪ :‬ﻫﻤﻴﺸﻪ ﻗﺒﻞ ﻭ‬ ‫ﺩﺭ ﻣﺴﺎﻓﺮﺕ ﭼﻨﺪ ﺍﺻﻞ ﺍﻭﻟﻴﻪ ﺭﺍ ﺑﺎﻳﺪ‬ ‫ﺍﻳﻦ ﻣﻌﻀﻞ ﻣﻰ ﺷﻮﺩ ﺭﺍ ﺑﺎ ﻫﻢ ﺑﺮ ﻣﻰ‬
‫ﺑﻌﺪ ﺍﺯ ﺗﻬﻴﻪ ﻏﺬﺍ‪ ،‬ﺩﺳﺖﻫﺎ ﺭﺍ ﺑﺎ ﺁﺏ‬
‫ﺷﻤﺎﺭﻳﻢ‪.‬‬

‫ﻭ ﺻﺎﺑﻮﻥ ﺑﻪ ﻣﺪﺕ ‪ 20‬ﺛﺎﻧﻴﻪ ﺑﺸﻮﻳﻴﺪ‪.‬‬ ‫ﺭﻋﺎﻳﺖ ﻛﻨﻴﺪ ﺗﺎ ﺍﺯ ﺧﻄﺮ ﻣﺴﻤﻮﻣﻴﺖ ﺩﺭ‬ ‫ﮔﺮﻭ ﺍﻧﺘﺨﺎﺏ ﺁﮔﺎﻫﺎﻧﻪ ﻳﻚ ﻏﺬﺍﻯ ﻣﻘﻮﻯ‪،‬‬ ‫ﻋﻔﻮﻧﺖ ﺍﺩﺭﺍﺭﻯ ﺑﺎﺷﺪ ﻛﻪ ﺑﺎ ﺭﻓﻊ ﺍﻳﻦ‬ ‫ﺭﺣﻢ ﺑﻪ ﻣﺜﺎﻧﻪ ﻓﺸﺎﺭ ﻭﺍﺭﺩ ﻣﻰ ﻛﻨﺪ‪،‬‬ ‫ﭼﻪ ﻋﻮﺍﻣﻠﻰ ﺑﺎﻋﺚ ﺗﻜﺮﺭ ﺍﺩﺭﺍﺭ‬
‫ﻣﻮﺍﺩ ﺧﺎﻡ ﻭ ﭘﺨﺘﻪ ﺭﺍ ﺑﺎ ﻫﻢ ﺍﺩﻏﺎﻡ‬ ‫ﺍﻣﺎﻥ ﺑﻤﺎﻧﻴﺪ‪:‬‬ ‫ﺳﺎﻟﻢ ﻭ ﺑﻬﺪﺍﺷﺘﻰ ﺍﺳﺖ ﺗﺎ ﺑﻌﺪ ﺍﺯ ﺧﻮﺭﺩﻥ‬ ‫ﺑﻴﻤﺎﺭﻯ ﻫﺎ ﺩﺭﻣﺎﻥ ﻣﻰ ﺷﻮﺩ‪.‬‬ ‫ﺍﻳﻦ ﻣﺸﻜﻞ ﺗﺸﺪﻳﺪ ﻣﻰ ﺷﻮﺩ‪.‬‬
‫ﻧﻜﻨﻴﺪ ﻭ ﺩﺭ ﻛﻨﺎﺭ ﻫﻢ ﻗﺮﺍﺭ ﻧﺪﻫﻴﺪ‪ .‬ﺑﺮﺍﻯ‬ ‫ﺁﻥ‪ ،‬ﺳﻼﻣﺖ ﺍﻓﺮﺍﺩ ﺑﻪ ﺧﻄﺮ ﻧﻴﻔﺘﺪ‪ .‬ﻧﻮﻉ‬ ‫ﺷﺒﺎﻧﻪ ﻣﻰﺷﻮﻧﺪ؟‬
‫ﻃﻌﻢﺩﺍﺭ ﻛﺮﺩﻥ ﮔﻮﺷﺖ‪ ،‬ﺁﻥ ﺭﺍ ﺩﺍﺧﻞ‬ ‫ﺷﺴﺖﻭﺷﻮﻯ ﺩﺳﺖﻫﺎ‪ :‬ﺷﺴﺘﻦ‬ ‫ﻧﮕﻬﺪﺍﺭﻯ ﻣﻮﺍﺩ ﻏﺬﺍﻳﻰ ﻭ ﺳﺮﻭ ﺁﻥ ﺍﺯ‬ ‫ﻓﻴﻠﻴﭗ ﻭﻥ ﻛﺮﺑﺮﻭﻙ ﻣﺴﺌﻮﻝ ﻣﺮﻛﺰ‬ ‫ﺷﺐ ﺍﺩﺭﺍﺭﻯ ﭼﮕﻮﻧﻪ ﺩﺭﻣﺎﻥ‬
‫ﻳﻚ ﻇﺮﻑ ﺩﺭﺑﺴﺘﻪ ﻗﺮﺍﺭ ﺩﻫﻴﺪ‪ .‬ﻣﻮﺍﺩ‬ ‫ﻣﺮﺗﺐ ﺩﺳﺖﻫﺎ ﺗﺎ ﺣﺪ ﺯﻳﺎﺩﻯ ﺍﺯ‬ ‫ﻧﻜﺎﺕ ﻣﻬﻤﻰ ﺍﺳﺖ ﻛﻪ ﺑﺎﻳﺪ ﺩﺭ ﻃﻮﻝ ﺳﻔﺮ‬ ‫ﺩﺭﻣﺎﻧﻰ ﺷﺐ ﺍﺩﺭﺍﺭﻯ ﻣﻰ ﮔﻮﻳﺪ‪ :‬ﺷﺐ‬ ‫ﻣﻰﺷﻮﺩ؟‬ ‫ﺑﻨﺎﺑﺮ ﻧﺘﺎﻳﺞ ﺑﻪ ﺩﺳﺖ ﺁﻣﺪﻩ ﺍﺯ‬
‫ﮔﻮﺷﺘﻰ ﭼﻨﺎﻧﭽﻪ ﺑﻪ ﺩﺭﺳﺘﻰ ﻧﮕﻬﺪﺍﺭﻯ‬ ‫ﺁﻟﻮﺩﮔﻰ ﻭ ﺑﻴﻤﺎﺭﻯ ﺟﻠﻮﮔﻴﺮﻯ ﻣﻰﻛﻨﺪ‪.‬‬ ‫ﺭﻋﺎﻳﺖ ﻛﻨﻴﺪ ﺗﺎ ﺷﻴﺮﻳﻨﻰ ﺳﻔﺮ ﺗﻠﺦ ﻧﺸﻮﺩ‪.‬‬ ‫ﺍﺩﺭﺍﺭﻯ ﻳﻚ ﻣﺸﻜﻞ ﺟﺪﻯ ﺍﺳﺖ ﻛﻪ‬ ‫ﺗﺤﻘﻴﻘﺎﺕ ﻣﻮﺳﺴﻪ ﺩﺍﺭﻭﻳﻰ ﻓﺮﻳﻨﮓ‪،‬‬
‫ﻧﺸﻮﺩ‪ ،‬ﻣﺤﻴﻂ ﻣﻨﺎﺳﺒﻰ ﺑﺮﺍﻯ ﺭﺷﺪ‬ ‫ﭘﺰﺷﻜﺎﻥ ﻣﻌﺘﻘﺪﻧﺪ ﻛﻪ ﺷﺴﺖﻭﺷﻮﻯ‬ ‫ﺍﻭﻟﻴﻦ ﻧﻜﺘﻪﺍﻯ ﻛﻪ ﺑﺎﻳﺪ ﺑﻪ ﺁﻥ ﺗﻮﺟﻪ‬ ‫ﻣﺘﺎﺳﻔﺎﻧﻪ ﻣﺮﺩﻡ ﺁﻥ ﺭﺍ ﺟﺪﻯ ﻧﻤﻰ‬ ‫ﺧﻮﺷﺒﺨﺘﺎﻧﻪ ﺗﻐﻴﻴﺮﺍﺕ ﺭﻓﺘﺎﺭﻯ ﻣﺎﻧﻨﺪ‬ ‫ﺗﻜﺮﺭ ﺍﺩﺭﺍﺭ ﺭﺍ ﻣﻰﺗﻮﺍﻥ ﺗﻮﻟﻴﺪ ﺑﻴﺶ ﺍﺯ‬
‫ﻣﻴﻜﺮﻭﺏﻫﺎ ﻭ ﺑﺎﻛﺘﺮﻯﻫﺎ ﻭ ﻭﻳﺮﻭﺱﻫﺎﻯ‬ ‫ﺩﺳﺖﻫﺎ ﺑﺎ ﺁﺏ ﮔﺮﻡ ﻭ ﺻﺎﺑﻮﻥ ﺑﻬﺘﺮﻳﻦ‬ ‫ﻛﻨﻴﺪ ﺍﻳﻦ ﺍﺳﺖ ﻛﻪ ﺑﺪﺍﻧﻴﺪ ﻫﺮﮔﺰ ﻏﺬﺍﻯ‬ ‫ﮔﻴﺮﻧﺪ‪ .‬ﺍﻳﻦ ﺑﻴﻤﺎﺭﻯ ﺑﺮﺍﻯ ﻫﺮ ﺳﻦ ﻭ‬ ‫ﺗﻐﻴﻴﺮ ﺩﻓﻌﺎﺕ ﻧﻮﺷﻴﺪﻥ ﻣﺎﻳﻌﺎﺕ‪،‬‬ ‫ﺣﺪ ﺍﺩﺭﺍﺭ ﺩﺭ ﺷﺐ ﻭ ﻳﺎ ﺗﻮﻟﻴﺪ ﺑﻴﺶ ﺍﺯ‬
‫ﻣﻀﺮ ﻣﺤﺴﻮﺏ ﻣﻰﺷﻮﺩ‪ .‬ﻣﻮﺍﺩ ﮔﻮﺷﺘﻰ‬ ‫ﺭﺍﻩ ﺟﻠﻮﮔﻴﺮﻯ ﺍﺯ ﺭﺷﺪ ﻣﻴﻜﺮﻭﺏ ﺍﺳﺖ‪.‬‬ ‫ﺭﺳﺘﻮﺭﺍﻥﻫﺎ ﺳﺎﻟﻢﺗﺮ ﺍﺯ ﻏﺬﺍﻳﻰ ﻧﻴﺴﺖ‬ ‫ﺟﻨﺴﻴﺘﻰ ﺑﻮﺟﻮﺩ ﻣﻰ ﺁﻳﺪ ﺍﻣﺎ ﺧﺒﺮ ﺧﻮﺏ‬ ‫ﺩﺍﺷﺘﻦ ﻳﻚ ﭼﺮﺕ ﺑﻌﺪ ﺍﺯ ﻇﻬﺮ ﻭ‬ ‫ﺣﺪ ﺍﺩﺭﺍﺭ ﺩﺭ ﻃﻮﻝ ﺷﺒﺎﻧﻪ ﺭﻭﺯ ﺩﺍﻧﺴﺖ‬
‫ﺭﺍ ﺩﺭ ﺩﻣﺎﻯ ‪ 63‬ﺩﺭﺟﻪ ﺳﺎﻧﺘﻰﮔﺮﺍﺩ‬ ‫ﺍﻧﺠﺎﻡ ﺍﻳﻦ ﻛﺎﺭ ﺩﺭ ﻃﻮﻝ ﺳﻔﺮ ﻭ ﺑﻮﻳﮋﻩ‬ ‫ﻛﻪ ﺑﺎ ﻣﻮﺍﺩ ﺍﻭﻟﻴﻪ ﺳﺎﻟﻢ ﻭ ﺗﺎﺯﻩ ﺩﺭ ﺧﺎﻧﻪ‬ ‫ﺍﻳﻦ ﺍﺳﺖ ﻛﻪ ﺑﻴﻤﺎﺭﻯ ﻗﺎﺑﻞ ﺩﺭﻣﺎﻥ‬ ‫ﭘﻮﺷﻴﺪﻥ ﺟﻮﺭﺍﺏ ﻭﺍﺭﻳﺲ ﻣﻰ ﺗﻮﺍﻧﺪ‬ ‫ﻛﻪ ﻣﻨﺠﺮ ﺑﻪ ﺑﻴﺪﺍﺭ ﺷﺪﻥ ﻓﺮﺩ ﺍﺯ ﺧﻮﺍﺏ‬
‫ﺣﺮﺍﺭﺕ ﺩﻫﻴﺪ ﻭ ﺑﭙﺰﻳﺪ‪ .‬ﺗﻤﺎﻡ ﻏﺬﺍﻫﺎﻯ‬ ‫ﻗﺒﻞ ﺍﺯ ﻏﺬﺍﺧﻮﺭﺩﻥ ﻭ ﺑﻌﺪ ﺍﺯ ﺧﺎﺭﺝ‬ ‫ﺗﻬﻴﻪ ﺷﺪﻩ ﺑﻨﺎﺑﺮﺍﻳﻦ ﺗﻮﺻﻴﻪ ﻣﻰﺷﻮﺩ ﺩﺭ‬ ‫ﺍﺳﺖ‪ .‬ﺑﻨﺎﺑﺮﺍﻳﻦ ﻫﺮ ﻛﺲ ﻛﻪ ﺑﻴﺶ ﺍﺯ ﺣﺪ‬ ‫ﻋﻼﺋﻢ ﺷﺐ ﺍﺩﺭﺍﺭﻯ ﺑﺮﺍﻯ ﺑﺴﻴﺎﺭﻯ ﺍﺯ‬
‫ﺗﻬﻴﻪ ﺷﺪﻩ ﺍﺯ ﮔﻮﺷﺖ ﻣﺮﻍ ﺭﺍ ﺗﺎ ‪74‬‬ ‫ﺷﺪﻥ ﺍﺯ ﺗﻮﺍﻟﺖ ﺍﺯ ﺍﻫﻤﻴﺖ ﺑﺎﻻﻳﻰ‬ ‫ﺻﻮﺭﺕ ﺍﻣﻜﺎﻥ ﭘﻴﺶ ﺍﺯ ﺣﺮﻛﺖ‪ ،‬ﻣﻮﺍﺩ‬ ‫ﻣﺠﺒﻮﺭ ﺍﺳﺖ ﺷﺐ ﻫﺎ ﺑﻪ ﺗﻮﺍﻟﺖ ﺑﺮﻭﺩ‪،‬‬ ‫ﻭ ﺭﻓﺘﻦ ﺑﻪ ﺗﻮﺍﻟﺖ ﺩﺭ ﺷﺐ ﻣﻰﺷﻮﺩ‪.‬‬
‫ﺩﺭﺟﻪ ﺳﺎﻧﺘﻰﮔﺮﺍﺩ ﺣﺮﺍﺭﺕ ﺩﻫﻴﺪ‪.‬‬ ‫ﺑﺮﺧﻮﺭﺩﺍﺭ ﺍﺳﺖ‪ .‬ﭘﺲ ﺍﺯ ﺷﺴﺖﻭﺷﻮ‪،‬‬ ‫ﻏﺬﺍﻳﻰ ﻻﺯﻡ ﺭﺍ ﺑﺮﺍﻯ ﻃﻮﻝ ﺳﻔﺮ ﺁﻣﺎﺩﻩ‬ ‫ﺑﺎﻳﺪ ﺩﺭ ﺍﺳﺮﻉ ﻭﻗﺖ ﺑﻪ ﭘﺰﺷﻚ ﻣﺮﺍﺟﻌﻪ‬ ‫ﻣﺮﺩﻡ ﺭﺍ ﻛﺎﻫﺶ ﺩﻫﺪ‪.‬‬ ‫ﺑﺮﺍﻯ ﻫﻤﻴﻦ ﻫﻢ ﺍﻏﻠﺐ ﺍﻳﻦ ﺑﻴﻤﺎﺭﻯ‬
‫ﺗﻤﺎﻡ ﻏﺬﺍﻫﺎﻯ ﺩﺍﻍ ﺭﺍ ﺑﺎﻳﺪ ﺩﺭ ﺩﻣﺎﻯ‬ ‫ﺑﺎﻳﺪ ﺩﺳﺖﻫﺎ ﺭﺍ ﺑﺎ ﻳﻚ ﺣﻮﻟﻪ ﺗﻤﻴﺰ‬ ‫ﻛﻨﻴﺪ ﺗﺎ ﺩﺭ ﻣﺴﻴﺮ ﻣﺠﺒﻮﺭ ﻧﺸﻮﻳﺪ ﺍﺯ‬ ‫ﻛﻨﺪ‪ .‬ﻭﺍﻗﻌﺎ ﻧﻴﺎﺯﻯ ﻧﻴﺴﺖ ﻛﻪ ﺍﻳﻦ ﺭﻧﺞ ﺭﺍ‬ ‫ﺩﺍﺭﻭﻫﺎﻯ ﮔﻮﻧﺎﮔﻮﻧﻰ ﺑﺮﺍﻯ ﻣﺜﺎﻧﻪ ﺑﻴﺶ‬ ‫ﺭﺍ ﺑﺎﻳﺪ ﺣﺎﺻﻞ ﺭﻳﺘﻢ ﻏﻴﺮﻃﺒﻴﻌﻰ ﺑﺪﻥ‬
‫‪ 60‬ﺩﺭﺟﻪ ﻳﺎ ﺑﺎﻻﺗﺮ ﻭ ﻏﺬﺍﻫﺎﻯ ﺳﺮﺩ ﺭﺍ‬ ‫ﻳﺎ ﺩﺳﺘﻤﺎﻝ ﻛﺎﻏﺬﻯ ﺧﺸﻚ ﻛﻨﻴﺪ‪.‬‬ ‫ﺭﺳﺘﻮﺭﺍﻥﻫﺎﻯ ﺑﻴﻦﺭﺍﻫﻰ ﺑﺮﺍﻯ ﺧﻮﺭﺩﻥ‬ ‫ﻓﻌﺎﻝ ﻗﺎﺑﻞ ﺩﺳﺘﺮﺱ ﺍﺳﺖ‪ .‬ﺍﮔﺮ ﺷﻤﺎ ﺍﺯ‬ ‫ﺩﺭ ﺩﻓﻊ ﺍﺩﺭﺍﺭ ﻗﻠﻤﺪﺍﺩ ﻛﺮﺩ ﻛﻪ ﺧﻮﺍﺏ‬
‫ﺩﺭ ﭼﻬﺎﺭ ﺩﺭﺟﻪ ﺳﺎﻧﺘﻰﮔﺮﺍﺩ ﻳﺎ ﻛﻤﺘﺮ‬ ‫ﻻﺯﻡ ﺍﺳﺖ ﺑﻌﺪ ﺍﺯ ﺩﺳﺖ ﺯﺩﻥ ﺑﻪ ﻣﻮﺍﺩ‬ ‫ﻏﺬﺍ ﺍﺳﺘﻔﺎﺩﻩ ﻛﻨﻴﺪ‪ .‬ﺍﺯ ﺷﺎﻳﻊﺗﺮﻳﻦ‬ ‫ﺩﺭ ﺳﻜﻮﺕ ﺗﺤﻤﻞ ﻛﻨﻴﺪ‪.‬‬ ‫ﺷﺐ ﺍﺩﺭﺍﺭﻯ ﺭﻧﺞ ﻣﻰ ﺑﺮﻳﺪ‪ ،‬ﻣﺸﺎﻭﺭﻩ ﺑﺎ‬ ‫ﺭﺍ ﺩﭼﺎﺭ ﺍﺧﺘﻼﻝ ﻣﻰ ﻛﻨﺪ‪ .‬ﺍﻳﻦ ﺑﻴﻤﺎﺭﻯ‬
‫ﻧﮕﻬﺪﺍﺭﻯ ﻛﻨﻴﺪ‪ .‬ﺑﻪ ﺧﺎﻃﺮ ﺩﺍﺷﺘﻪ ﺑﺎﺷﻴﺪ‬ ‫ﻏﺬﺍﻳﻰ ﺧﺎﻡ ﻭ ﻣﻮﺍﺩ ﮔﻮﺷﺘﻰ‪ ،‬ﺩﺳﺖﻫﺎ‬ ‫ﺑﻴﻤﺎﺭﻯﻫﺎﻳﻰ ﻛﻪ ﺍﺯ ﻏﺬﺍﻯ ﺁﻟﻮﺩﻩ‬ ‫ﻣﻰ ﺗﻮﺍﻧﺪ ﺗﻮﺳﻂ ﻋﻮﺍﻣﻞ ﺧﺎﺭﺟﻰ‬
‫ﻛﻪ ﻣﻮﺍﺩ ﻏﺬﺍﻳﻰ ﻓﺎﺳﺪﺷﺪﻧﻰ ﺭﺍ ﻧﺒﺎﻳﺪ‬ ‫ﺭﺍ ﺑﺸﻮﻳﻴﺪ ﺗﺎ ﻣﺎﻧﻊ ﺍﻧﺘﻘﺎﻝ ﻣﻴﻜﺮﻭﺏ‬ ‫ﻣﺎﻧﻨﺪ ﻧﻮﺷﻴﺪﻥ ﻣﺎﻳﻌﺎﺕ ﺍﺿﺎﻓﻰ ﻗﺒﻞ‬
‫ﺑﻴﺸﺘﺮ ﺍﺯ ﺩﻭ ﺳﺎﻋﺖ ﺩﺭ ﻣﺤﻴﻂ ﺍﺗﺎﻕ‬ ‫ﺍﺯ ﺧﻮﺍﺏ‪ ،‬ﺩﺍﺭﻭﻫﺎ‪ ،‬ﺍﻟﻜﻞ ﻳﺎ ﻛﺎﻓﺌﻴﻦ‬
‫ﻗﺮﺍﺭ ﺩﺍﺩ ﻭ ﺩﺭ ﺻﻮﺭﺗﻰ ﻛﻪ ﺩﻣﺎﻯ ﻣﺤﻴﻂ‬
‫ﺑﺎﻻﺗﺮ ﺍﺯ ‪ 32‬ﺩﺭﺟﻪ ﺑﺎﺷﺪ‪ ،‬ﺍﻳﻦ ﻣﺪﺕ‬ ‫ﭘﺪﻳﺪ ﺁﻳﺪ‪.‬‬
‫ﺯﻣﺎﻥ ﺑﻪ ﻳﻚ ﺳﺎﻋﺖ ﻛﺎﻫﺶ ﻣﻰﻳﺎﺑﺪ‪،‬‬ ‫ﺩﺭ ﻣﻮﺍﺭﺩ ﻧﺎﺩﺭ‪ ،‬ﺗﻜﺮﺭ ﺍﺩﺭﺍﺭ ﺷﺒﺎﻧﻪ‬
‫ﺩﺭ ﻏﻴﺮ ﺍﻳﻦ ﺻﻮﺭﺕ ﺑﺎﻳﺪ ﻏﺬﺍﻫﺎﻳﻰ ﺭﺍ‬ ‫ﻫﻤﭽﻨﻴﻦ ﻧﺸﺎﻧﻪﺍﻯ ﺍﺯ ﺑﻴﻤﺎﺭﻯﻫﺎﻯ‬
‫ﻛﻪ ﺩﺭ ﻓﻀﺎﻯ ﺑﺎﺯ ﻗﺮﺍﺭ ﮔﺮﻓﺘﻪ ﺍﺳﺖ‬ ‫ﺟﺪﻯﺗﺮﻯ ﻣﺎﻧﻨﺪ ﺩﻳﺎﺑﺖ‪ ،‬ﻓﺸﺎﺭ ﺧﻮﻥ‬
‫ﺩﻭﺭ ﺑﺮﻳﺰﻳﺪ‪ .‬ﻣﻮﺍﺩﻏﺬﺍﻳﻰ ﺑﺎﻗﻰ ﻣﺎﻧﺪﻩ ﺭﺍ‬ ‫ﺑﺎﻻ ﻳﺎ ﺑﻴﻤﺎﺭﻯ ﻗﻠﺒﻰ ﺍﺳﺖ‪ .‬ﺁﭘﻨﻪ‬
‫ﺩﺭ ﻛﻤﺘﺮﻳﻦ ﺯﻣﺎﻥ ﺩﺍﺧﻞ ﻳﺨﭽﺎﻝ ﻗﺮﺍﺭ‬ ‫ﺧﻮﺍﺏ ﻳﺎ ﺍﻧﺴﺪﺍﺩ ﺗﻨﻔﺴﻰ ﺩﺭ ﺯﻣﺎﻥ‬
‫ﺩﻫﻴﺪ‪ .‬ﻓﺮﻳﺰ ﻛﺮﺩﻥ ﻧﻴﺰ ﮔﺰﻳﻨﻪ ﻣﻨﺎﺳﺒﻰ‬
‫ﺍﺳﺖ‪ .‬ﺩﺭ ﺩﻣﺎﻯ ﭘﺎﻳﻴﻦ‪ ،‬ﺑﺴﻴﺎﺭﻯ ﺍﺯ‬
‫ﻋﻮﺍﻣﻞ ﺑﻴﻤﺎﺭﻯﺯﺍ ﻭ ﻣﻴﻜﺮﻭﺑﻰ ﻗﺎﺩﺭ ﺑﻪ‬

‫ﻓﻌﺎﻟﻴﺖ ﻧﻴﺴﺖ‪.‬‬

‫ﻣﻮﺍﺩﻏﺬﺍﻳﻰﭘﺮﺧﻄﺮﺭﺍﺑﺸﻨﺎﺳﻴﺪ‬ ‫ﺍﺯ ﻣﻮﺍﺩ ﮔﻮﺷﺘﻰ ﺑﻪ ﺳﺎﻳﺮ ﻣﻮﺍﺩ ﺷﻮﻳﺪ‪.‬‬ ‫ﺑﻪ ﺍﻧﺴﺎﻥ ﻣﻨﺘﻘﻞ ﻣﻰﺷﻮﺩ ﻣﻰﺗﻮﺍﻥ‬
‫ﺭﻋﺎﻳﺖ ﻧﻜﺮﺩﻥ ﺍﻳﻦ ﻛﺎﺭ‪ ،‬ﺍﺣﺘﻤﺎﻝ ﺍﻧﺘﻘﺎﻝ‬ ‫ﺑﻪ ﺳﺎﻟﻤﻮﻧﻼ‪ ،‬ﻋﻔﻮﻧﺖ ﺍﻯ‪ .‬ﻛﻮﻟﻰ ﻭ‬
‫ﺑﺎ ﺷﻨﺎﺧﺖ ﺁﻥ ﺩﺳﺘﻪ ﺍﺯ ﻣﻮﺍﺩﻏﺬﺍﻳﻰ ﻛﻪ‬ ‫ﺑﺎﻛﺘﺮﻯﻫﺎﻯ ﺧﻄﺮﻧﺎﻙ ﺭﺍ ﺑﻪ ﺳﺎﻳﺮ‬ ‫ﻧﻮﺭﻭﻭﻳﺮﻭﺱ ﺍﺷﺎﺭﻩ ﻛﺮﺩ ﻛﻪ ﻣﻌﻤﻮﻻ‬
‫ﺩﺭ ﻣﻌﺮﺽ ﺧﻄﺮ ﺁﻟﻮﺩﮔﻰ ﺍﺳﺖ‪ ،‬ﺗﺎ ﺣﺪ‬ ‫ﺍﺯ ﻏﺬﺍﻯ ﺁﻟﻮﺩﻩ ﺑﻪ ﺑﺎﻛﺘﺮﻯ ﺳﺎﻟﻤﻮﻧﻼ ﻭ‬
‫ﺯﻳﺎﺩﻯ ﻣﻰﺗﻮﺍﻧﻴﺪ ﻣﺎﻧﻊ ﺍﺯ ﻣﺴﻤﻮﻣﻴﺖ‬ ‫ﻣﻮﺍﺩﻏﺬﺍﻳﻰ ﺍﻓﺰﺍﻳﺶ ﻣﻰﺩﻫﺪ‪.‬‬
‫ﻭ ﺑﺮﻭﺯ ﻋﻔﻮﻧﺖﻫﺎﻯ ﺧﻄﺮﻧﺎﻙ ﺷﻮﻳﺪ‪.‬‬ ‫ﻭﻳﺮﻭﺱ ﺍﻳﺠﺎﺩ ﻣﻰﺷﻮﺩ‪.‬‬
‫ﮔﻮﺷﺖ ﺧﺎﻡ ﺍﺯ ﺟﻤﻠﻪ ﻣﻬﻢﺗﺮﻳﻦ ﻭ‬ ‫ﺑﺴﺘﻪﺑﻨﺪﻯ ﻣﻮﺍﺩﻏﺬﺍﻳﻰ‪ :‬ﻫﻤﻴﺸﻪ ﻣﻮﺍﺩ‬
‫ﻓﺎﺳﺪﺷﺪﻧﻰ ﺭﺍ ﺗﺎ ﺩﻭ ﺳﺎﻋﺖ ﺑﻌﺪ ﺍﺯ‬ ‫ﭼﻪ ﺑﺨﻮﺭﻳﻢ ﻭ ﭼﻪ ﺑﻴﺎﺷﺎﻣﻴﻢ؟‬

‫ﺷﺎﻳﻊﺗﺮﻳﻦ ﻣﻨﺒﻊ ﻣﺸﻜﻼﺕ ﺗﻐﺬﻳﻪﺍﻯ ﺧﺮﻳﺪ ﺩﺍﺧﻞ ﻳﺨﭽﺎﻝ ﻳﺎ ﻣﻜﺎﻧﻰ ﺧﻨﻚ ﺧﻄﺮﻧﺎﻙﺗﺮﻳﻦ ﻣﻮﺍﺩ ﺁﻟﻮﺩﻩ ﻛﻨﻨﺪﻩ ﺍﺳﺖ‬
‫ﺩﺭ ﻃﻮﻝ ﺳﻔﺮ ﺍﺯ ﺁﺏ ﺁﺷﺎﻣﻴﺪﻧﻰ ﺁﻟﻮﺩﻩ ﻗﺮﺍﺭ ﺩﻫﻴﺪ‪ .‬ﻣﺮﻍ‪ ،‬ﻣﺎﻫﻰ ﻭ ﮔﻮﺷﺖ ﺗﺎﺯﻩ ﻭ ﺑﺎﻳﺪ ﻫﻤﻴﺸﻪ ﺁﻥ ﺭﺍ ﺍﺯ ﺳﺎﻳﺮ ﻣﻮﺍﺩﻏﺬﺍﻳﻰ‬
‫ﻧﺸﺄﺕ ﻣﻰﮔﻴﺮﺩ ﻛﻪ ﻋﻤﺪﻩﺗﺮﻳﻦ ﺁﻥ ﺭﺍ ﺩﺭ ﻛﻤﺘﺮ ﺍﺯ ﺩﻭ ﺭﻭﺯ ﻓﺮﻳﺰ ﻛﻨﻴﺪ ﻳﺎ ﺧﺎﻡ ﺩﻭﺭ ﻧﮕﻪ ﺩﺍﺭﻳﺪ‪ .‬ﻓﺮﺁﻭﺭﺩﻩﻫﺎﻯ ﻟﺒﻨﻰ‬
‫ﺍﺳﺘﻔﺎﺩﻩ ﺍﺯ ﻳﺦﻫﺎﻯ ﺁﻟﻮﺩﻩ ﻭ ﺑﺪﻭﻥ ﺑﭙﺰﻳﺪ‪ .‬ﺍﻳﻦ ﻗﺒﻴﻞ ﻣﻮﺍﺩ ﮔﻮﺷﺘﻰ ﺭﺍ ﺧﺎﻡ ﻭ ﻏﻴﺮﭘﺎﺳﺘﻮﺭﻳﺰﻩ ﻣﻨﺒﻊ ﺩﻳﮕﺮﻯ ﺍﺯ‬
‫ﻣﺤﺎﻓﻈﻰ ﺍﺳﺖ ﻛﻪ ﻏﺎﻟﺒﺎ ﺩﺭ ﻓﻀﺎﻯ ﺑﺎﺯ ﺑﺎﻳﺪ ﺑﻪ ﺧﻮﺑﻰ ﺑﺴﺘﻪﺑﻨﺪﻯ‪ ،‬ﻛﻴﻔﻴﺖ ﺁﻟﻮﺩﮔﻰ ﺑﻪ ﺷﻤﺎﺭ ﻣﻰﺭﻭﺩ‪.‬‬