Page 9 - (کیهان لندن - سال سى و دوم ـ شماره ۵۵ (دوره جديد

‫ﺑﺪﻭﻥ ﺷﻤﺎﺭﺓ ﺻﻔﺤﻪ ‪ -‬ﺷﻤﺎﺭﻩ ‪55‬‬

‫ﺟﻤﻌﻪ ‪ 15‬ﺗﺎ ﭘﻨﺠﺸﻨﺒﻪ ‪ 21‬آورﯾﻞ ‪2016‬‬

‫ﻣﺮﺩﺍﻥ ﺷﺎﺧﺺ‬ ‫دروز‬

‫ﻣﺤﻤﺪﻋﻠﻰ ﻛﺸﺎﻭﺭﺯ‬

‫ﻣﺤﻤﺪﻋﻠﻰ ﻛﺸﺎﻭﺭﺯ )ﺯﺍﺩﻩ‪ 26‬ﻓﺮﻭﺭﺩﻳﻦ‬
‫‪ 1309‬ﺍﺻﻔﻬﺎﻥ( ﺑﺎﺯﻳﮕﺮ ﺳﻴﻨﻤﺎ ﻭ ﺗﺌﺎﺗﺮ ﻭ‬
‫ﺗﻠﻮﻳﺰﻳﻮﻥ ﺍﻳﺮﺍﻥ ﺍﺳﺖ‪ .‬ﻭﻯ ﺩﺍﺭﺍﻯ ﻧﺸﺎﻥ‬

‫ﺩﺭﺟﻪ ﻳﻚ ﻓﺮﻫﻨﮓ ﻭ ﻫﻨﺮ ﺍﺳﺖ‪.‬‬
‫ﺍﻭ ﺩﺭ ﺷﻬﺮ ﺍﺻﻔﻬﺎﻥ‪ ،‬ﻣﺤﻠﺔ ﺳﻴﭽﺎﻥ‬
‫)ﺳﻴﭽﻮﻥ(ﺑﻪﺩﻧﻴﺎ ﺁﻣﺪ‪.‬ﺧﺎﻧﺪﺍﻥ ﻭﻯ ﺍﺻﺎﻟﺘﺎً‬
‫ﺍﺯ ﮔﺮﺟﻰ ﺗﺒﺎﺭﺍﻧﻰ ﺑﻮﺩﻩ ﻛﻪ ﺩﺭ ﺯﻣﺎﻥ ﺷﺎﻩ‬

‫ﻋﺒﺎﺱ ﺑﻪ ﺍﻳﺮﺍﻥ ﺁﻣﺪﻩ ﻭ ﻣﺴﻠﻤﺎﻥ‬

‫ﺷﺪﻩﺍﻧﺪ‪.‬ﻭﻯ ﻓﺎﺭﻍﺍﻟﺘﺤﺼﻴﻞ ﻫﻨﺮﺳﺘﺎﻥ‬

‫ﻫﻨﺮﭘﻴﺸﮕﻰ ﺗﻬﺮﺍﻥ ﻭ ﺩﺍﻧﺸﻜﺪﻩ ﻫﻨﺮﻫﺎﻯ‬

‫ﺩﺭﺍﻣﺎﺗﻴﻚ ﺍﺳﺖ‪ .‬ﺍﻭ ﺍﺯ ﻓﺎﺭﻍ ﺍﻟﺘﺤﺼﻴﻼﻥ‬

‫ﺭﺷﺘﻪ ﻧﻘﺸﻪ ﺑﺮﺩﺍﺭﻯ ﻧﻴﺰ ﻣﻴﺒﺎﺷﺪ‪.‬‬

‫ﺩﺭ ﺳﺎﻝ ‪ 1347‬ﺑﻪ ﺗﻠﻮﻳﺰﻳﻮﻥ ﺭﻓﺖ ﻭ‬ ‫ﻓﻌﺎﻟﻴﺖ ﻫﻨﺮﻯﺍﺵ ﺭﺍ ﺍﺯ ﺳﺎﻝ ‪ 1339‬ﺑﺎ‬ ‫ﻫﺬﻳﺎﻥ ﮔﻮﻳﻰ‬ ‫ﻧﯿما ﯾﻮﺷﯿﺞ‬ ‫ﻣﻰ ﺗَﺮﺍ َﻭﺩ َﻣﻬﺘﺎﺏ‬
‫ﻛﺎﺭﮔﺮﺩﺍﻧﻰ ﻫﻨﺮﻯ ﻗﺴﻤﺖﻫﺎﻳﻰ ﺍﺯ ﺳﺮﻳﺎﻝ‬ ‫ﺣﻀﻮﺭ ﺩﺭ ﻧﻤﺎﻳﺶ »ﻭﻳﻮﻟﻦﺳﺎﺯ ﻛﺮﻩﻣﻮﻧﺎ«‬ ‫ﻣﻰ ﺩﺭﺧﺸﺪ َﺷﺐ ﺗﺎﺏ‪،‬‬
‫»ﺧﺎﻧﻪ ﻗﻤﺮ ﺧﺎﻧﻢ« ﺭﺍ ﺑﻪ ﻋﻬﺪﻩ ﮔﺮﻓﺖ‪.‬‬ ‫ﺁﻏﺎﺯ ﻛﺮﺩ ﻭ ﺳﭙﺲ ﺑﺎ ﺍﻳﻔﺎﻯ ﻧﻘﺶ ﺩﺭ‬ ‫ﺍﻓﺮﺍﺩ ﺳﺎﻟﻤﻨﺪ‬ ‫ﻧﻴﺴﺖ ﻳﻚ َﺩﻡ ِﺷ َﻜ َﻨﺪ ﺧﻮﺍﺏ ﺑﻪ ﭼﺸ ِﻢ َﻛﺲ‬
‫ﻛﺸﺎﻭﺭﺯ ﺩﺭ ﺳﺮﻳﺎﻝﻫﺎﻯ ﺗﻠﻮﻳﺰﻳﻮﻧﻰ‬ ‫ﻧﻤﺎﻳﺶﻫﺎﻳﻰ ﻫﻤﭽﻮﻥ »ﺁﻧﺘﻴﮕﻮﻥ«‪،‬‬
‫ﺯﻳﺎﺩﻯ ﻫﻤﭽﻮﻥ ﺩﺍﻳﻰ ﺟﺎﻥ ﻧﺎﭘﻠﺌﻮﻥ‪،‬‬ ‫»ﺁﻧﺪﻭﺭﺍ«‪» ،‬ﺍﺩﻳﭙﻮﺱ ﺷﻬﺮﻳﺎﺭ«‪» ،‬ﺑﺎﺯﻯ‬ ‫ﺑﺮﺧﻰ ﺍﻓﺮﺍﺩ ﺳﺎﻟﻤﻨﺪ ﺑﺎ ﺍﺑﺘﻼ ﺑﻪ ﺁﻟﺰﺍﻳﻤﺮ ﺩﭼﺎﺭ‬ ‫ﻭﻟﻴﻚ‬
‫»ﺁﺗﺶ ﺑﺪﻭﻥ ﺩﻭﺩ«‪» ،‬ﻫﺰﺍﺭﺩﺳﺘﺎﻥ«‪،‬‬ ‫ﺍﺳﺘﺮﻳﻨﺪﺑﺮگ«‪» ،‬ﺩﺍﻳﻰ ﻭﺍﻧﻴﺎ«‪» ،‬ﻋﺎﺷﻖ‬ ‫ﻫﺬﻳﺎﻥ ﮔﻮﻳﻰ ﻭ ﻳﺎﺩﺁﻭﺭﻯ ﺧﺎﻃﺮﺍﺗﻰ ﻣﻰ ﺷﻮﻧﺪ ﻛﻪ ﻫﺮﮔﺰ‬ ‫َﻏ ِﻢ ﺍﻳﻦ ُﺧﻔﺘﻪ ﻯ ﭼﻨﺪ‬
‫»ﺳﺮﺑﺪﺍﺭﺍﻥ«‪» ،‬ﺳﻠﻄﺎﻥ ﻭ ﺷﺒﺎﻥ«‪،‬‬ ‫ﻣﺘﺮﺳﻚ«‪» ،‬ﻟﺒﺨﻨﺪ ﺑﺎﺷﻜﻮﻩ ﺁﻗﺎﻯ ﮔﻴﻞ«‬ ‫ﺍﺗﻔﺎﻕ ﻧﻴﻔﺘﺎﺩﻩﺍﻧﺪ‪.‬ﺯﻧﺪﮔﻰ ﻣﺎﻧﻨﺪ ﻳﻚ ﻗﺎﻟﻴﭽﻪ ﺍﺳﺖ ﻛﻪ ﺑﺎ ﺧﺎﻃﺮﺍﺕ‬ ‫ﺧﻮﺍﺏ ﺩﺭ ﭼﺸ ِﻢ ﺗَ َﺮﻡ ﻣﻰ ﺷﻜﻨﺪ‪.‬‬
‫»ﮔﺮگﻫﺎ«‪» ،‬ﭘﺪﺭﺳﺎﻻﺭ« ﻭ ‪ ...‬ﺑﻪ ﻧﻘﺶ‬ ‫ﻭ ﺷﻤﺎﺭﻯ ﺩﻳﮕﺮ ﺑﻪ ﺑﺎﺯﻳﮕﺮﻯ ﺣﺮﻓﻪﺍﻯ‬ ‫ﻭ ﺣﻮﺍﺩﺙ ﻭ ﺍﻓﺮﺍﺩﻯ ﻛﻪ ﻣﻰﺷﻨﺎﺳﻴﻢ ﺑﺎﻓﺘﻪ ﺷﺪﻩ ﺍﺳﺖ‪ .‬ﻣﺘﺄﺳﻔﺎﻧﻪ‬ ‫ﻧﮕﺮﺍﻥ ﺑﺎ ﻣﻦ ﺍِﺳﺘﺎﺩﻩ َﺳ َﺤﺮ‬
‫ﺁﻓﺮﻳﻨﻰ ﭘﺮﺩﺍﺧﺘﻪ ﺍﺳﺖ‪.‬ﺍﻭ ﺑﺮﺍﻯ ﻧﺨﺴﺘﻴﻦ‬ ‫ﺩﺭ ﺗﺌﺎﺗﺮ ﺑﺪﻝ ﺷﺪ‪ .‬ﺍﻭ ﺩﺭ ﺳﺎﻝ ‪ 1352‬ﺍﺯ‬ ‫ﺁﻟﺰﺍﻳﻤﺮ‪ ،‬ﺧﺎﻃﺮﺍﺕ ﺭﺍ ﺍﺯ ﺑﻴﻦ ﻣﻰﺑﺮﺩ‪ .‬ﻛﺴﻰ ﻛﻪ ﺍﺯ ﺑﻴﻤﺎﺭ ﻣﺒﺘﻼ ﺑﻪ ﺁﻟﺰﺍﻳﻤﺮ‬ ‫ﺻﺒﺢ ﻣﻰ ﺧﻮﺍﻫﺪ ﺍﺯ ﻣﻦ‬
‫ﺑﺎﺭ ﺩﺭ ﺳﺎﻝ ‪ 1343‬ﺑﺎ ﻓﻴﻠﻢ ﺷﺐ ﻗﻮﺯﻯ‬ ‫ﻫﻤﺴﺮﺵ ﺟﺪﺍ ﺷﺪ‪ ،‬ﺑﻌﺪ ﺍﺯ ﺁﻥ ﻫﻢ ﺩﻳﮕﺮ‬ ‫ﻣﺮﺍﻗﺒﺖ ﻣﻰﻛﻨﺪ ﺑﺎﻳﺪ ﺳﻌﻰ ﻛﻨﺪ ﺍﻳﻦ ﺧﺎﻃﺮﺍﺕ ﺭﺍ ﺛﺒﺖ ﻭ ﺿﺒﻂ ﻛﻨﺪ‪ .‬ﺍﻳﻦ‬ ‫ﻛﺰ ﻣﺒﺎﺭ ْﻙ َﺩ ِﻡ ﺍﻭ ﺁ َﻭ َﺭﻡ ﺍﻳﻦ ﻗﻮ ِﻡ ﺑﻪ ﺟﺎ ْﻥ ﺑﺎﺧﺘﻪ‬
‫ﺳﺎﺧﺘﻪ ﻓﺮﺥ ﻏﻔﺎﺭﻯ ﺑﺎﺯﻳﮕﺮﻯ ﺳﻴﻨﻤﺎ ﺭﺍ‬ ‫ﺍﺯﺩﻭﺍﺝ ﻧﻜﺮﺩ‪ .‬ﺣﺎﺻﻞ ﺁﻥ ﺍﺯﺩﻭﺍﺝ‪ ،‬ﺩﺧﺘﺮﻯ‬ ‫ﺑﺎﻧﻚ ﺧﺎﻃﺮﺍﺕ ﻣﻰﺗﻮﺍﻧﺪ ﺯﻣﺎﻧﻰ ﻛﻪ ﺑﻴﻤﺎﺭﻯ ﭘﻴﺸﺮﻓﺖ ﻛﺮﺩ‪ ،‬ﻛﺎﺭﺑﺮﺩ ﭘﻴﺪﺍ ﻛﻨﺪ‪.‬‬
‫ﻧﻴﺰ ﺗﺠﺮﺑﻪ ﻛﺮﺩ ﻭ ﺗﺎﻛﻨﻮﻥ ﺩﺭ ‪ 47‬ﻓﻴﻠﻢ‬ ‫ﺑﻪﻧﺎﻡ ﻧﻠﻰ ﺍﺳﺖ‪ .‬ﻧﻠﻰ ﺩﺭ ﺑﻠﮋﻳﻚ ﺯﻧﺪﮔﻰ‬ ‫‪‬ﺧﺎﻃﺮﺍﺕ ﺭﺍ ﺑﻪ ﺻﻮﺭﺕ ﻳﻚ ﻓﺎﻳﻞ ﭘﺮ ﺍﺯ ﻋﻜﺲ ﺍﺯ ﺗﻤﺎﻣﻰ ﺍﻋﻀﺎﻯ ﻓﺎﻣﻴﻞ ﻳﺎ ﻣﻜﺎﻥﻫﺎﻳﻰ‬ ‫ﺭﺍ ﺑﻠﻜﻪ ﺧﺒﺮ‬
‫ﻣﻰﻛﻨﺪ ﻭ ﻧﻘﺎﺷﻰ ﺗﺪﺭﻳﺲ ﻣﻰﻛﻨﺪ‪.‬‬ ‫ﻛﻪ ﺗﺎﻛﻨﻮﻥ ﻓﺮﺩ ﺳﻔﺮ ﻛﺮﺩﻩ ﺍﺳﺖ‪ ،‬ﺟﻤﻊﺁﻭﺭﻯ ﻛﻨﻴﺪ‪ .‬ﺣﻮﺍﺩﺙ ﻣﻬﻢ ﺯﻧﺪﮔﻰ ﺑﻴﻤﺎﺭ ﺭﺍ‬
‫ﺳﻴﻨﻤﺎﻳﻰ ﺍﻳﻔﺎﻯ ﻧﻘﺶ ﻛﺮﺩﻩﺍﺳﺖ‪.‬‬ ‫ﺩﺭ ﺟﮕﺮ ﻟﻴﻜﻦ ﺧﺎﺭﻯ‬

‫ﺍﺯ َﺭ ِﻩ ﺍﻳﻦ ﺳﻔﺮﻡ ﻣﻰ ﺷﻜﻨﺪ‪...‬‬

‫ﻋﺪﻡﻣﻮﻓﻘﻴﺖﺩﺭﺁﺏﻛﺮﺩﻥﭼﺮﺑﻰﺷﻜﻢ‬ ‫ﻳﺎﺩﺩﺍﺷﺖ ﻭ ﺗﻮﺻﻴﻒ ﻛﻨﻴﺪ‪ .‬ﺳﻌﻰ ﻛﻨﻴﺪ ﺗﻤﺎﻡ ﻋﻜﺲﻫﺎ‪ ،‬ﺑﺮﻳﺪﻩﻫﺎﻯ ﺭﻭﺯﻧﺎﻣﻪ‪ ،‬ﻧﺎﻣﻪﻫﺎ‪،‬‬

‫ﻛﺎﺭﺕ ﭘﺴﺘﺎﻝﻫﺎ‪ ،‬ﻛﺎﺭﺕ ﺩﻋﻮﺕﻫﺎ ﻭ ﻳﺎﺩﺩﺍﺷﺖﻫﺎﻯ ﻣﻬﻢ ﺯﻧﺪﮔﻰ ﺍﻭ ﺭﺍ ﺟﻤﻊﺁﻭﺭﻯ‬ ‫ﻋﻮﺍﻣﻞ ﺧﺴﺘﻪ ﺷﺪﻥ ﻳﻚ ﻭﺭﺯﺷﻜﺎﺭ‬
‫ﻛﻨﻴﺪ‪ .‬ﺑﻪ ﻣﺤﺾ ﺑﺮﻭﺯ ﻋﻼﻳﻢ ﺁﻟﺰﺍﻳﻤﺮ‪ ،‬ﺧﺎﻃﺮﺍﺕ ﺯﻧﺪﮔﻰ ﺍﻭ ﺭﺍ ﺍﺯ ﺯﺑﺎﻥ ﺧﻮﺩﺵ‬
‫ﺿﺒﻂ ﻭ ﻧﮕﻪﺩﺍﺭﻯ ﻛﻨﻴﺪ‪ .‬ﺑﻬﺘﺮﻳﻦ ﻛﺎﺭﻯ ﻛﻪ ﺑﻪ ﻧﻔﻊ ﺧﻮﺩ ﺑﻴﻤﺎﺭ ﻫﻢ ﻫﺴﺖ‪،‬‬
‫ﺍﻟﺒﺘﻪ ﺣﺘﻤﺎ ﻣﻰ ﺩﺍﻧﻴﺪ ﻛﻪ ﺗﺮﻙ ﺳﻴﮕﺎﺭ‬ ‫ﻭ ﻗﺪﻣﻰ ﺑﺰﻧﻴﺪ‪ .‬ﺣﺮﻛﺎﺕ ﻛﺸﺸﻰ ﺍﻧﺠﺎﻡ‬ ‫ﭼﻪ ﻃﺮﻗﻰ ﻫﻨﮕﺎﻡ ﻭﺭﺯﺵ ﺭﺍﺣﺖﺗﺮ ﻧﻔﺲ‬ ‫ﻣﺘﺨﺼﺼﺎﻥ ﻣﻰﮔﻮﻳﻨﺪ ﺍﮔﺮ ﺩﺭ ﺣﻴﻦ‬
‫ﻧﻴﺰ ﺑﺎﻋﺚ ﭼﺎﻗﻰ ﻣﻰ ﺷﻮﺩ‪.‬‬ ‫ﺩﻫﻴﺪ ﻭ ﺍﺟﺎﺯﻩ ﻧﺪﻫﻴﺪ ﺑﺪﻥ ﺗﺎﻥ ﻳﻚ ﺟﺎ‬ ‫ﺳﺆﺍﻝ ﻛﺮﺩﻥ ﺩﺭﺑﺎﺭﻩ ﺧﺎﻃﺮﺍﺕ ﻗﺪﻳﻤﻰ ﺍﺯ ﺍﻭ ﺍﺳﺖ‪ .‬ﺩﺭﺑﺎﺭﻩ ﺟﺸﻦ ﺍﺯﺩﻭﺍﺝ ﺍﻭ ﻭ‬ ‫ﺑﻜﺸﻴﺪ‪.‬‬ ‫ﺍﻧﺠﺎﻡ ﻓﻌﺎﻟﻴﺖﻫﺎﻯ ﻭﺭﺯﺷﻰ ﺭﻭﺯﺍﻧﻪ‬
‫ﺍﺣﺴﺎﺱ ﻣﻰﻛﻨﻴﺪ ﻓﺸﺎﺭ ﺑﺴﻴﺎﺭ ﺯﻳﺎﺩﻯ‬
‫ﺑﻌﺪ ﺍﺯ ﺗﺮﻙ ﺳﻴﮕﺎﺭ ﺍﻓﺮﺍﺩ ﺑﻪ ﻃﻮﺭ‬ ‫ﻭ ﺑﻰ ﺗﺤﺮﻙ ﺑﻤﺎﻧﺪ‪.‬‬ ‫ﺳﻨﺖﻫﺎﻯ ﺁﻥ ﺯﻣﺎﻥ ﺍﺯ ﺍﻭ ﺳﺆﺍﻝ ﻛﻨﻴﺪ‪ .‬ﺍﺯ ﺑﺎﺯﻯﻫﺎﻯ ﻛﻮﺩﻛﻰ ﺍﻭ ﺑﭙﺮﺳﻴﺪ‪.‬‬ ‫‪ .3‬ﺍﺳﻴﺪﻯ ﺷﺪﻥ ﺑﺪﻥ‬ ‫ﺑﻪ ﺑﺪﻧﺘﺎﻥ ﻭﺍﺭﺩ ﻣﻰﺷﻮﺩ‪ ،‬ﺯﻭﺩ ﺧﺴﺘﻪ‬
‫ﻣﺘﻮﺳﻂ ‪ 2,5‬ﻛﻴﻠﻮﮔﺮﻡ ﻭ ﺣﺘﻰ ﺑﻴﺸﺘﺮ‬ ‫ﺍﺯ ﺳﻨﺪﺭﻡ ﻛﻮﺷﻴﻨﮓ ﺭﻧﺞ ﻣﻰ ﺑﺮﻳﺪ‬ ‫ﺑﺪﻥ ﺑﺮﺍﻯ ﺍﻧﺠﺎﻡ ﻭﺭﺯﺵ ﺳﻨﮕﻴﻦ‬ ‫ﺷﺪﻩﺍﻳﺪ‪ ،‬ﻳﺎ ﺍﺻﻄﻼﺣﺎً ﻛﻢ ﺁﻭﺭﺩﻩﺍﻳﺪ‬
‫ﭼﺎﻕ ﻣﻰ ﺷﻮﻧﺪ‪ .‬ﺍﻣﺎ ﺩﺭ ﻋﻴﻦ ﺣﺎﻝ‬ ‫ﺍﻟﺒﺘﻪ ﺍﻳﻦ ﻣﺸﻜﻞ ﺑﺴﻴﺎﺭ ﻧﺎﺩﺭ ﺍﺳﺖ‪ ،‬ﺍﻣﺎ‬ ‫ﺍﻳﻦ ﺷﻴﻮﻩ‪ ،‬ﺑﻪ ﻭﻳﮋﻩ ﺯﻣﺎﻧﻰ ﻛﻪ ﺑﻴﻤﺎﺭﻯ ﭘﻴﺸﺮﻓﺖ ﻛﺮﺩﻩ ﺍﺳﺖ ﺑﺴﻴﺎﺭ‬ ‫ﻛﺮﺑﻮﻫﻴﺪﺭﺍﺕﻫﺎ ﺭﺍ ﺑﻪ ﺳﻮﺧﺖ ﺗﺒﺪﻳﻞ‬ ‫ﻭ ﺩﻳﮕﺮ ﺑﻪ ﺍﻳﻦ ﺭﺍﺣﺘﻰﻫﺎ ﻧﻤﻰﺗﻮﺍﻧﻴﺪ‬
‫ﻣﻴﺘﻮﺍﻥ ﺑﻌﺪ ﺍﺯ ﺗﺮﻙ ﺳﻴﮕﺎﺭ‪ ،‬ﺑﺎ ﺗﻐﻴﻴﺮ‬ ‫ﺍﮔﺮ ﺑﺎ ﺗﻤﺎﻡ ﺗﻼﺵ ﻫﺎ ﻣﻮﻓﻖ ﺑﻪ ﺁﺏ ﻛﺮﺩﻥ‬ ‫‪ 4 /1‬ﻣﻨﺎﺳﺐ ﺍﺳﺖ ﺯﻳﺮﺍ ﺧﺎﻃﺮﺍﺕ ﻗﺪﻳﻤﻰ ﺑﻴﺸﺘﺮ ﺩﺭ ﺫﻫﻦ ﺍﻭ ﺑﺎﻗﻰ ﭼﺮ ﺍ‬ ‫ﻣﻰﻛﻨﺪ‪ ،‬ﻭ ﻣﺤﺼﻮﻝ ﺟﺎﻧﺒﻰ ﺍﻳﻦ ﻓﺮﺍﻳﻨﺪ‬ ‫ﺑﻪ ﻭﺭﺯﺵ ﺍﺩﺍﻣﻪ ﺩﻫﻴﺪ‪ ،‬ﭘﺎﻯ ﻋﺎﻣﻞ‬
‫ﺳﺒﻚ ﺯﻧﺪﮔﻰ ﻻﻏﺮ ﺷﺪ‪ ،‬ﭼﻮﻥ ﺣﺲ‬ ‫ﺷﻜﻢ ﺗﺎﻥ ﻧﻤﻰ ﺷﻮﻳﺪ‪ ،‬ﺍﺣﺘﻤﺎﻝ ﺩﺍﺭﺩ ﭘﺎﻯ‬ ‫ﻛﻴﻠﻮﮔﺮﻡ ﻣﺎﻧﺪﻩﺍﺳﺖ‪.‬ﺍﮔﺮﺧﻮﺩﺑﻴﻤﺎﺭﻧﻤﻰﺗﻮﺍﻧﺪﻛﻤﻚﭼﻨﺪﺍﻧﻰ ﺑﺮ ﺧﻰ‬ ‫ﺁﺯﺍﺩ ﺷﺪﻥ ﻳﻮﻥﻫﺎﻯ ﻫﻴﺪﺭﻭژﻥ ﺍﺳﺖ‪.‬‬ ‫ﻳﺎ ﻋﻮﺍﻣﻞ ﺩﻳﮕﺮﻯ ﺩﺭ ﻣﻴﺎﻥ ﺍﺳﺖ ﻛﻪ‬
‫ﭼﺸﺎﻳﻰ ﺑﺮﻣﻰ ﮔﺮﺩﺩ ﻭ ﻓﺮﺩ ﺑﻪ ﺧﻮﺑﻰ‬ ‫ﻋﻤﻠﻜﺮﺩ ﺑﺪ ﻫﻮﺭﻣﻮﻧﻰ ﺩﺭ ﻣﻴﺎﻥ ﺑﺎﺷﺪ‪.‬‬ ‫ﺧﻮﺍﻫﺪ ﺑﻮﺩ(‪ ،‬ﻛﻨﺪ‪ ،‬ﺍﺯ ﻫﻤﺴﺎﻳﻪﻫﺎ ﻭ ﺁﺷﻨﺎﻳﺎﻥ ﻗﺪﻳﻤﻰ ﺍﻓﺮﺍﺩ ﺑﺎ ﻭﺟﻮﺩ‬ ‫ﺣﺎﻝ‪ ،‬ﻫﺮﭼﻪ ﺑﻴﺸﺘﺮ ﻭ ﺳﺨﺖﺗﺮ ﻭﺭﺯﺵ‬
‫ﻃﻌﻢ ﻣﻮﺍﺩ ﻏﺬﺍﻳﻰ ﺭﺍ ﺩﺭﻙ ﻣﻰ ﻛﻨﺪ‪.‬‬ ‫ﻳﻚ ﺑﻴﻤﺎﺭﻯ ﺑﻪ ﻧﺎﻡ ﺳﻨﺪﺭﻡ ﻛﻮﺷﻴﻨﮓ‬ ‫ﺭﺯﻳﻢ ﻫﺎﻳﻰ ﺳﺨﺖ‬ ‫ﺑﺎﻳﺪ ﺣﻴﻦ ﻭﺭﺯﺵ‬ ‫ﻛﻨﻴﺪ‪ ،‬ﻣﻘﺪﺍﺭ ﺑﻴﺸﺘﺮﻯ ﺍﺯ ﺍﻳﻦ ﻳﻮﻥﻫﺎ‬ ‫ﺍﺣﺘﻤﺎﻻ ﺧﻮﺩﺗﺎﻥ ﺍﺯ ﺁﻥﻫﺎ ﺑﻰﺧﺒﺮﻳﺪ‪.‬‬
‫ﺩﺭ ﻧﺘﻴﺠﻪ ﻣﻰ ﺗﻮﺍﻧﺪ ﻛﻤﺘﺮ ﻏﺬﺍ ﺑﺨﻮﺭﺩ‬ ‫ﻭﺟﻮﺩ ﺩﺍﺭﺩ ﻛﻪ ﺑﺎﻋﺚ ﺗﻮﻟﻴﺪ ﺑﻴﺶ ﺍﺯ‬ ‫ﻛﻤﻚ ﺑﮕﻴﺮﻳﺪ‪.‬‬ ‫ﺩﺭ ﺑﺪﻧﺘﺎﻥ ﺍﻧﺒﺎﺷﺘﻪ ﺧﻮﺍﻫﺪ ﺷﺪ ﻭ ﺳﺒﺐ‬ ‫ﺍﻳﻦ ﺷﻜﺎﻳﺖ ﺑﺴﻴﺎﺭﻯ ﺍﺯ ﺍﻓﺮﺍﺩ ﺍﺳﺖ‬
‫ﺍﻧﺪﺍﺯﻩ ﻯ ﻫﻮﺭﻣﻮﻥ ﻛﻮﺭﺗﻴﺰﻭﻝ ﻣﻰ ﺷﻮﺩ‪.‬‬ ‫ﻭ ﻃﺎﻗﺖ ﻓﺮﺳﺎ ﺑﺎﺯ ﻫﻢ‬ ‫ﻣﺎﻳﻌﺎﺕ ﺑﻴﺸﺘﺮﻯ ﺑﻨﻮﺷﻴﺪ‪.‬‬ ‫ﻣﻰﺷﻮﺩ ﺗﻌﺎﺩﻝ ﺍﺳﻴﺪﻯ‪ -‬ﻗﻠﻴﺎﻳﻰ ﺑﺪﻥ‬ ‫ﻛﻪ ﺑﺎ ﻳﻚ ﺩﻧﻴﺎ ﺍﻧﮕﻴﺰﻩ ﺷﺮﻭﻉ ﺑﻪ ﺩﻭﻳﺪﻥ‬
‫ﻭ ﺑﻴﺸﺘﺮ ﻟﺬﺕ ﺑﺒﺮﺩ‪.‬‬ ‫ﺗﺮﺷﺢ ﺑﻴﺶ ﺍﺯ ﺍﻧﺪﺍﺯﻩ ﻯ ﺍﻳﻦ ﻫﻮﺭﻣﻮﻥ ﺍﺯ‬ ‫ﺑﻪﻫﻢ ﺑﺨﻮﺭﺩ ﻭ ﺑﺪﻥ ﺍﺳﻴﺪﻯﺗﺮ ﺷﻮﺩ‪.‬‬ ‫ﻣﻰﻛﻨﻨﺪ ﻭ ﺑﺴﻴﺎﺭ ﻫﻢ ﺳﺮﺧﻮﺷﻨﺪ‪ ،‬ﺍﻣﺎ‬
‫ﺧﻮﺍﺏ ﺧﻮﺏ ﻭ ﻛﺎﻓﻰ ﻧﺪﺍﺭﻳﺪ‬ ‫ﻏﺪﺩ ﻓﻮﻕ ﻛﻠﻴﻮﻯ ﺑﺎﻋﺚ ﺗﺠﻤﻊ ﭼﺮﺑﻰ ﻫﺎ‬ ‫ﻣﻮﻓﻖ ﺑﻪ ﺁﺏ ﻛﺮﺩﻥ ﭼﺮﺑﻰ ﺷﻜﻤﺸﺎﻥ‬ ‫‪ .6‬ﻣﺸﻜﻞ ﺗﻴﺮﻭﺋﻴﺪ‬ ‫ﻫﻤﻴﻦ ﺍﺳﻴﺪﻯ ﺷﺪﻥ ﻫﻢ ﻫﺴﺖ ﻛﻪ‬ ‫ﭘﺲ ﺍﺯ ﺩﻭ‪-‬ﺳﻪ ﺩﻗﻴﻘﻪ ﻧﺎﮔﻬﺎﻥ ﺍﺣﺴﺎﺱ‬
‫ﺑﺪ ﺧﻮﺍﺑﻴﺪﻥ ﺑﺎﻋﺚ ﺍﻓﺰﺍﻳﺶ ﺍﻧﺪﺍﺯﻩ‬ ‫ﺑﻪ ﺩﻭﺭ ﺷﻜﻢ ﻣﻰ ﺷﻮﺩ‪ .‬ﺍﺯ ﻋﻼﺋﻢ ﺩﻳﮕﺮ‬ ‫ﺑﺎﻋﺚ ﺍﺣﺴﺎﺱ ﺩﺭﺩ ﻭ ﻛﻮﻓﺘﮕﻰ ﭘﺲ‬ ‫ﻣﻰﻛﻨﻨﺪ ﻧﻔﺲ ﻛﺸﻴﺪﻥ ﺑﺮﺍﻳﺸﺎﻥ‬
‫ﺩﻭﺭ ﻛﻤﺮ ﻣﻰ ﺷﻮﺩ‪ .‬ﺩﺭ ﻣﺎﻩ ﻣﺎﺭﺱ ﺳﺎﻝ‬ ‫ﻋﻤﻠﻜﺮﺩ ﻧﺎﻣﻄﻠﻮﺏ ﺗﻴﺮﻭﺋﻴﺪ ﻣﻰﺗﻮﺍﻧﺪ ﻧﻤﻰ ﺷﻮﻧﺪ ﻋﻠﻞ ﻣﻬﻢ ﺑﺮﺍﻯ ﻛﻢ ﻧﺸﺪﻥ‬

‫ﺍﻧﺮژﻯ ﺑﺪﻥ ﺭﺍ ﺩﺭ ﻫﺮ ﺯﻣﺎﻥ ﻭ ﻣﻮﻗﻌﻴﺘﻰ ﭼﺮﺑﻰ ﺷﻜﻢ ﻛﺪﺍﻣﻨﺪ ﻭ ﭼﮕﻮﻧﻪ ﻣﻴﺘﻮﺍﻧﻴﻢ‬

‫ﺗﺤﻠﻴﻞ ﺑﺮﺩ‪ ،‬ﺍﻣﺎ ﺍﮔﺮ ﺣﻴﻦ ﻭﺭﺯﺵ ﺍﻏﻠﺐ ﺑﺎ ﺁﻥ ﻫﺎ ﻣﻘﺎﺑﻠﻪ ﻛﻨﻴﻢ؟‬

‫ﺧﺴﺘﻪ ﻣﻰﺷﻮﻳﺪ ﻭ ﻫﻴﭻ ﻋﻠﺖ ﺩﻳﮕﺮﻯ ﺍﮔﺮ ﻣﺪﺕ ﻫﺎﺳﺖ ﻛﻪ ﻣﺮﺍﻗﺐ ﺧﻮﺭﺩ ﻭ‬

‫ﺑﺮﺍﻳﺶ ﭘﻴﺪﺍ ﻧﻤﻰﻛﻨﻴﺪ‪ ،‬ﺑﺎﻳﺪ ﺑﻪ ﭘﺰﺷﻚ ﺧﻮﺭﺍﻙ ﻭ ﺗﻨﺎﺳﺐ ﺍﻧﺪﺍﻡ ﺗﺎﻥ ﻫﺴﺘﻴﺪ‪ ،‬ﺍﻣﺎ‬ ‫ﺍﺯ ﺍﻧﺠﺎﻡ ﻭﺭﺯﺵ ﻭ ﻓﻌﺎﻟﻴﺖ ﺟﺴﻤﺎﻧﻰ‬ ‫ﺑﺴﻴﺎﺭ ﺩﺷﻮﺍﺭ ﺍﺳﺖ ﻭ ﺗﻮﺍﻧﻰ ﺑﺮﺍﻯ‬
‫ﺳﻨﮕﻴﻦ ﻣﻰﺷﻮﺩ‪.‬‬ ‫ﺩﻭﻳﺪﻥ ﻭ ﻭﺭﺯﺵ ﻛﺮﺩﻥ ﻧﺪﺍﺭﻧﺪ‪.‬‬
‫‪ ،2016‬ﻧﺘﺎﻳﺞ ﻳﻚ ﭘﮋﻭﻫﺶ ﺁﻣﺮﻳﻜﺎﻳﻰ‬ ‫ﺍﻳﻦ ﺑﻴﻤﺎﺭﻯ ﻣﻰ ﺗﻮﺍﻥ ﺑﻪ ﭼﺎﻗﻰ ﺩﺭ‬ ‫ﺑﺎﺯ ﻫﻢ ﻣﻮﻓﻖ ﻧﻤﻰﺷﻮﻳﺪ ﭼﺮﺑﻰ ﻫﺎﻯ‬ ‫ﻣﺮﺍﺟﻌﻪ ﻛﻨﻴﺪ ﺗﺎ ﻭﺿﻌﻴﺖ ﺗﻴﺮﻭﺋﻴﺪﺗﺎﻥ ﺭﺍ‬ ‫‪ .4‬ﻛﻢﺧﻮﻧﻰ‬
‫ﻧﺸﺎﻥ ﺩﺍﺩ ﺍﻓﺮﺍﺩﻯ ﻛﻪ ﺑﻌﺪ ﺍﺯ ﺳﺎﻋﺖ‬ ‫ﻧﺎﺣﻴﻪ ﻯ ﺻﻮﺭﺕ‪ ،‬ﺁﺏ ﺷﺪﻥ ﻋﻀﻼﺕ‪،‬‬ ‫ﺷﻜﻢ ﺗﺎﻥ ﺭﺍ ﺁﺏ ﻛﻨﻴﺪ ﺑﺎﻳﺪ ﺑﺪﺍﻧﻴﺪ‬ ‫ﺑﺮﺭﺳﻰ ﻛﻨﺪ‪ .‬ﻛﻢﻛﺎﺭﻯ ﺗﻴﺮﻭﺋﻴﺪ ﻣﻰﺗﻮﺍﻧﺪ‬ ‫ﺑﻪ ﮔﺰﺍﺭﺵ ﭘﺮﻳﻮﻧﺸﻦ‪ ،‬ﺩﻛﺘﺮ ﺟﻨﺖ‬
‫‪ 11‬ﺷﺐ ﻣﻰ ﺧﻮﺍﺑﻨﺪ ﻛﺎﻟﺮﻯ ﺑﻴﺸﺘﺮﻯ‬ ‫ﻛﺒﻮﺩﻯ ﻭ ﺧﻮﻥ ﻣﺮﺩﮔﻰ ﻫﺎﻯ ﺧﻮﺩ ﺑﻪ‬ ‫ﻳﻚ ﺟﺎﻯ ﻛﺎﺭ ﺍﻳﺮﺍﺩ ﺩﺍﺭﺩ‪ ،‬ﻳﻌﻨﻰ ﺩﻻﻳﻠﻰ‬ ‫ﺳﺒﺐ ﺍﻧﺮژﻯ ﺑﺴﻴﺎﺭ ﭘﺎﻳﻴﻦ ﺑﺪﻥ‪ ،‬ﺍﻓﺰﺍﻳﺶ‬ ‫ﻛﻢﺧﻮﻧﻰ ﺳﺒﺐ ﻣﻰﺷﻮﺩ ﺍﻛﺴﻴﮋﻥ‬ ‫ﻫﻤﻴﻠﺘﻮﻥ‪ ،‬ﻣﺘﺨﺼﺺ ﻓﻴﺰﻳﻮﻟﻮژﻯ‬
‫ﺩﺭﻳﺎﻓﺖ ﻣﻰ ﻛﻨﻨﺪ ﻭ ﺑﻴﺸﺘﺮ ﺩﺭ ﻣﻌﺮﺽ‬ ‫ﺧﻮﺩﻯ‪ ،‬ﭘﻮﺳﺖ ﺑﺴﻴﺎﺭ ﺣﺴﺎﺱ ﻭ ﻧﺎﺯﻙ‬ ‫ﻭﺟﻮﺩ ﺩﺍﺭﻧﺪ ﻛﻪ ﻣﺎﻧﻊ ﺍﺯ ﺭﺳﻴﺪﻥ ﺷﻤﺎ‬ ‫ﻭﺯﻥ‪ ،‬ﺍﻓﺴﺮﺩﮔﻰ‪ ،‬ﻭ ﺩﺭﺩ ﻋﻀﻼﻧﻰ ﺷﻮﺩ‪.‬‬ ‫ﻣﻮﺭﺩ ﻧﻴﺎﺯ ﺑﺮﺍﻯ ﺍﻧﺠﺎﻡ ﻓﻌﺎﻟﻴﺖﻫﺎﻯ‬ ‫ﻭﺭﺯﺵ‪ ،‬ﻣﻰﮔﻮﻳﺪ‪ :‬ﺍﻳﻦ ﻣﺸﻜﻠﻰ ﺍﺳﺖ‬
‫ﻭ ﺗﺮﻙ ﻫﺎﻯ ﺍﺭﻏﻮﺍﻧﻰ ﺭﻧﮓ ﺍﺷﺎﺭﻩ ﻛﺮﺩ‪.‬‬ ‫ﺑﻪ ﻫﺪﻓﺘﺎﻥ ﻣﻰ ﺷﻮﻧﺪ‪ .‬ﺩﺭ ﺍﻳﻦ ﻣﻄﻠﺐ‪،‬‬ ‫ﻣﻄﺎﺑﻖ ﺁﻣﺎﺭ ﺍﻧﺠﻤﻦ ﺗﻴﺮﻭﺋﻴﺪ ﺁﻣﺮﻳﻜﺎ‬ ‫ﻛﻪ ﺑﺎﻳﺪ ﺟﺪﻯﺍﺵ ﮔﺮﻓﺖ ﺯﻳﺮﺍ ﺑﻪ‬
‫ﺍﺿﺎﻓﻪ ﻭﺯﻥ ﻗﺮﺍﺭ ﻣﻰ ﮔﻴﺮﻧﺪ‪.‬‬ ‫ﺑﺮﺧﻰ ﺍﺯ ﻣﻮﺍﻧﻊ ﻻﻏﺮﻯ ﻭ ﺻﺎﻑ ﺷﺪﻥ‬

‫ﺷﻜﻢ ﺭﺍ ﻋﻨﻮﺍﻥ ﻣﻰ ﻛﻨﻴﻢ‪.‬‬ ‫ﺍﺣﺘﻤﺎﻝ ﺯﻳﺎﺩ ﻋﺎﻣﻞ ﻳﺎ ﻋﻮﺍﻣﻞ ﻣﻬﻤﻰ‬

‫ﺗﺤﺮﻙ ﺩﺍﺭﻳﺪ‪ ،‬ﺍﻣﺎ ﻧﻪ ﺁﻧﭽﻨﺎﻥ ﻛﻪ‬ ‫ﺩﺭ ﺑﺮﻭﺯ ﺁﻥ ﺩﺧﻴﻠﻨﺪ‪ .‬ﺩﺭ ﺍﺩﺍﻣﻪ ﺍﺯ ﻫﻔﺖ‬

‫ﺑﺎﻳﺪ ﻭ ﺷﺎﻳﺪ‬ ‫ﻋﺎﻣﻞ ﻣﻬﻢ ﺩﺭ ﺍﻳﻦ ﺯﻣﻴﻨﻪ ﻣﻄﻠﻊ ﺷﻮﻳﺪ‬

‫ﭘﻴﺎﺩﻩ ﺭﻭﻯ‪ ،‬ﺑﺎﻏﺒﺎﻧﻰ ﻭ ﻛﺎﺭﻫﺎﻳﻰ ﺍﺯ ﺍﻳﻦ‬ ‫ﻛﻪ ﺧﺎﻧﻢ ﻫﻤﻴﻠﺘﻮﻥ ﺑﺮﺷﻤﺮﺩﻩ ﺍﺳﺖ‪:‬‬

‫ﻗﺒﻴﻞ‪ ،‬ﺑﻪ ﻻﻏﺮﻯ ﺷﻤﺎ ﻛﻤﻚ ﻣﻴﻜﻨﻨﺪ‪.‬‬ ‫‪ .1‬ﻛﻢﺧﻮﺍﺑﻰ ﻭ ﺍﺳﺘﺮﺱ‬

‫ﺍﮔﺮ ﺷﻤﺎ ﭼﻨﻴﻦ ﻓﻌﺎﻟﻴﺖ ﻫﺎﻳﻰ ﺭﺍ ﺍﻧﺠﺎﻡ‬ ‫ﺍﺳﺘﺮﺱ ﺭﻭﺯﺍﻧﻪ ﻭ ﺧﻮﺍﺏ ﺑﻰﻛﻴﻔﻴﺖ‬

‫ﻣﻰﺩﻫﻴﺪ ﺍﻣﺎ ﻻﻏﺮ ﻧﻤﻰﺷﻮﻳﺪ‪ ،‬ﺑﺎﻳﺪ ﺑﺪﺍﻧﻴﺪ‬ ‫ﺷﺒﺎﻧﻪ ﺍﮔﺮ ﺍﺳﺘﻤﺮﺍﺭ ﺩﺍﺷﺘﻪ ﺑﺎﺷﻨﺪ‬

‫ﻛﻪ ﻓﻌﺎﻟﻴﺖ ﺑﺪﻧﻰ ﺑﺎﻳﺪ ﻣﻨﺎﺳﺐ ﺑﻮﺩﻩ ﻭ‬ ‫ﺩﺳﺖﺑﻪﺩﺳﺖ ﻫﻢ ﻣﻰﺩﻫﻨﺪ ﺗﺎ ﻧﻔﺴﺘﺎﻥ‬

‫ﺍﺯ ﻧﻈﺮ ﻣﺘﺎﺑﻮﻟﻴﻜﻰ ﻣﻮﺛﺮ ﺑﺎﺷﺪ‪ .‬ﻣﻌﻤﻮﻻ‬ ‫ﺭﺍ ﺣﻴﻦ ﻭﺭﺯﺵ ﺑﺒﺮﻧﺪ‪ .‬ﺍﮔﺮ ﻭﺳﻂ‬

‫ﻧﻤﻴﺘﻮﺍﻥ ﺑﻪ ﺭﺍﺣﺘﻰ ﺑﻴﻦ ﻓﻌﺎﻟﻴﺖﻫﺎﻳﻰ‬ ‫ﻭﺭﺯﺵ ﻛﺮﺩﻥ ﺍﺣﺴﺎﺱ ﻣﻰﻛﻨﻴﺪ‬

‫ﻛﻪ ﻓﺮﺩ ﺩﺍﺭﺩ ﻭ ﺁﻧﭽﻪ ﺑﺮﺍﻯ ﺁﺏ ﻛﺮﺩﻥ‬ ‫ﺍﻧﺮژﻯ ﺑﺪﻧﺘﺎﻥ ﺍﻓﺖ ﺷﺪﻳﺪﻯ ﻛﺮﺩﻩ‪،‬‬

‫ﺷﻜﻢ ﻧﻴﺎﺯ ﻫﺴﺖ ﻗﻀﺎﻭﺕ ﺩﺭﺳﺘﻰ‬ ‫ﭘﻴﺶ ﺍﺯ ﻫﺮ ﭼﻴﺰ ﺑﺎﻳﺪ ﺭﻭﺍﻝ ﺯﻧﺪﮔﻰ‬

‫ﺩﺍﺷﺖ‪.‬ﺩﺭﺳﺖ ﺍﺳﺖ ﻛﻪ ﺍﻧﺠﺎﻡ ﻓﻌﺎﻟﻴﺖ‬ ‫ﻳﻜﻰ ﺩﻭ ﻫﻔﺘﻪ ﺍﺧﻴﺮﺗﺎﻥ ﺭﺍ ﻣﺮﻭﺭ ﻛﻨﻴﺪ‪.‬‬

‫ﻫﺎﻯ ﺳﺒﻚ ﺭﻭﺯﺍﻧﻪ ﻣﺎﻧﻨﺪ ﮔﺸﺖ ﻭ ﮔﺬﺍﺭ‬ ‫ﺑﻬﺘﺮﻳﻦ ﻛﺎﺭ ﺍﻳﻦ ﺍﺳﺖ ﻛﻪ ﺩﺭﻫﺮ ﻧﻮﺑﺘﻰ‬

‫ﺩﺭ ﭘﺎﺭﻙ ﻭ ﺑﺎﻻ ﻭ ﭘﺎﻳﻴﻦ ﺭﻓﺘﻦ ﺍﺯ ﭘﻠﻪ ﻫﺎ‬ ‫ﻛﻪ ﻭﺭﺯﺵ ﻣﻰﻛﻨﻴﺪ ﺣﻮﺍﺳﺘﺎﻥ ﺑﻪ ﺳﻪ‬

‫ﻛﻤﻚ ﻛﻨﻨﺪﻩ ﻫﺴﺘﻨﺪ‪ ،‬ﺍﻣﺎ ﺑﺮﺍﻯ ﺭﺳﻴﺪﻥ‬ ‫ﻣﺴﺎﻟﻪ ﻣﻬﻢ ﺑﺎﺷﺪ ﻭ ﺁﻥﻫﺎ ﺭﺍ ﻳﺎﺩﺩﺍﺷﺖ‬

‫ﺑﻪ ﺗﻨﺎﺳﺐ ﺍﻧﺪﺍﻡ ﻭﺍﻗﻌﻰ ﻛﺎﻓﻰ ﻧﻴﺴﺘﻨﺪ‪.‬‬ ‫ﻛﻨﻴﺪ‪ :‬ﺣﻴﻦ ﻭﺭﺯﺵ ﭼﻘﺪﺭ ﺍﺣﺴﺎﺱ‬

‫ﺑﻬﺘﺮﻳﻦ ﻓﻌﺎﻟﻴﺖ ﻫﺎﻯ ﺑﺪﻧﻰ ﺑﺮﺍﻯ ﺍﻳﻦ‬ ‫ﺭﺍﺣﺘﻰ ﻳﺎ ﻧﺎﺭﺍﺣﺘﻰ ﻣﻰﻛﻨﻴﺪ‪ ،‬ﭼﻘﺪﺭ‬

‫ﺩﺭ ﻧﻮﺍﻣﺒﺮ ﺳﺎﻝ ‪ 2015‬ﻧﻴﺰ ﻧﺘﺎﻳﺞ‬ ‫ﺯﻧﺪﮔﻰ ﺩﺭ ﻣﺤﻴﻂ ﭘﺮﺳﺮﻭ ﺻﺪﺍ‬ ‫ﻛﺎﺭ ﺍﻧﺠﺎﻡ ﻭﺭﺯﺵ ﻫﺎﻯ ﺍﺳﺘﻘﺎﻣﺘﻰ ﺍﺳﺖ‪.‬‬ ‫ﻣﺸﻜﻞ ﺗﻴﺮﻭﺋﻴﺪ ﺑﺴﻴﺎﺭ ﺷﺎﻳﻊ ﺍﺳﺖ‪:‬‬ ‫ﺳﻨﮕﻴﻦ ﺑﻪ ﺑﺪﻥ ﻧﺮﺳﺪ‪ .‬ﻋﻠﺘﺶ ﻫﻢ‬ ‫ﺍﺳﺘﺮﺱ ﺩﺍﺭﻳﺪ‪ ،‬ﻭ ﺷﺐ ﻗﺒﻞ ﭼﻘﺪﺭ‬
‫ﭘﮋﻭﻫﺶ ﺩﻳﮕﺮﻯ ﺑﻪ ﺍﺛﺒﺎﺕ ﺭﺳﺎﻧﺪ‬ ‫ﺍﮔﺮ ﺩﺭ ﻣﺤﻴﻄﻰ ﺷﻠﻮﻍ ﻭ ﭘﺮﻫﻴﺎﻫﻮ‬ ‫ﺗﻤﺮﻳﻨﺎﺕ ﺍﺳﺘﻘﺎﻣﺘﻰ ﺷﺎﻣﻞ ﺗﻤﺮﻳﻨﺎﺕ‬ ‫ﺍﺯ ﻫﺮ ﻫﺸﺖ ﺯﻥ ﻳﻚ ﻧﻔﺮ ﺩﺭ ﻃﻮﻝ‬ ‫ﺍﻳﻦ ﺍﺳﺖ ﻛﻪ ﻣﻴﺰﺍﻥ ﮔﻠﺒﻮﻝﻫﺎﻯ ﻗﺮﻣﺰ‪،‬‬ ‫ﺧﻮﺍﺑﻴﺪﻩﺍﻳﺪ؟ ﺍﮔﺮ ﭘﺲ ﺍﺯ ﭼﻨﺪ ﻧﻮﺑﺖ‬
‫ﺍﺧﺘﻼﻑ ﺯﻣﺎﻧﻰ ﺯﻳﺎﺩ ﺑﻴﻦ ﺳﺎﻋﺎﺕ ﺑﻴﺪﺍﺭ‬ ‫ﺯﻧﺪﮔﻰ ﻛﻨﻴﺪ‪ ،‬ﺍﺣﺘﻤﺎﻝ ﺍﻳﻨﻜﻪ ﺍﻧﺪﺍﺯﻩ ﺩﻭﺭ‬ ‫ﻭﺭﺯﺷﻰ ﻃﻮﻻﻧﻰ ﻣﺪﺕ ﻭ ﺑﺎ ﺷﺪﺕ‬ ‫ﺯﻧﺪﮔﻰﺍﺵ ﺑﻪﻧﻮﻋﻰ ﻣﺸﻜﻞ ﺗﻴﺮﻭﺋﻴﺪ‬ ‫ﻛﻪ ﺣﺎﻣﻞ ﺍﻳﻦ ﺍﻛﺴﻴﮋﻥ ﻫﺴﺘﻨﺪ‪ ،‬ﺩﺭ‬ ‫ﻭﺭﺯﺵ ﻳﺎﺩﺩﺍﺷﺖﻫﺎﻳﺘﺎﻥ ﻣﻰﮔﻮﻳﺪ ﻛﻪ‬
‫ﺷﺪﻥ ﺩﺭ ﺭﻭﺯ ﺁﺧﺮ ﻫﻔﺘﻪ ﻭ ﺩﺭ ﻃﻮﻝ‬ ‫ﻛﻤﺮﺗﺎﻥ ﺍﻓﺰﺍﻳﺶ ﻳﺎﺑﺪ ﺯﻳﺎﺩ ﺍﺳﺖ‪ .‬ﻧﺘﺎﻳﺞ‬ ‫ﻛﻢ ﺍﺳﺖ ﻛﻪ ﺗﻨﻔﺲ ﻭ ﺿﺮﺑﺎﻥ ﻗﻠﺐ ﺭﺍ‬ ‫ﻣﺒﺘﻼ ﻣﻰﺷﻮﺩ‪ .‬ﻣﻬﻢﺗﺮ ﺍﻳﻨﻜﻪ ﺣﺪﻭﺩ‬ ‫ﻣﺒﺘﻼﻳﺎﻥ ﺑﻪ ﻛﻢﺧﻮﻧﻰ ﺑﺴﻴﺎﺭ ﻛﻢ ﺍﺳﺖ‪.‬‬ ‫ﻋﻤﻮﻣﺎ ﻛﻢ ﻣﻰﺧﻮﺍﺑﻴﺪ‪ ،‬ﺍﺳﺘﺮﺱ ﺯﻳﺎﺩﻯ‬

‫ﻫﻔﺘﻪ ﺑﺎ ﺍﻓﺰﺍﻳﺶ ﺍﻧﺪﺍﺯﻩ ﺩﻭﺭ ﻛﻤﺮ ﺍﺭﺗﺒﺎﻁ‬ ‫ﻳﻚ ﭘﮋﻭﻫﺶ ﺳﻮﺋﺪﻯ ﻛﻪ ﺩﺭ ﻣﺎﻩ ﻣﻰ‬ ‫ﺑﺎﻻ ﻣﻰ ﺑﺮﻧﺪ‪ .‬ﺍﺯ ﺑﻴﻦ ﺍﻳﻦ ﻭﺭﺯﺵ ﻫﺎﻯ‬ ‫‪ 60‬ﺩﺭﺻﺪ ﻣﺒﺘﻼﻳﺎﻥ ﺍﺻﻼ ﻧﻤﻰﺩﺍﻧﻨﺪ ﻛﻪ‬ ‫ﻛﻢﺧﻮﻧﻰ ﻋﻼﺋﻢ ﺩﻳﮕﺮﻯ ﻧﻴﺰ ﺩﺍﺭﺩ ﻛﻪ‬ ‫ﺩﺍﺭﻳﺪ ﻭ ﻫﻨﮕﺎﻡ ﻭﺭﺯﺵ ﭼﻨﺪﺍﻥ ﺣﺲ‬
‫ﺩﺍﺭﺩ‪ .‬ﺍﻳﻦ ﺗﺎﺛﻴﺮ ﺧﻮﺩ ﺭﺍ ﺩﺭ ‪ 450‬ﺷﺮﻛﺖ‬ ‫ﺳﺎﻝ ‪ 2015‬ﺑﻪ ﭼﺎپ ﺭﺳﻴﺪ ﻧﺸﺎﻥ ﻣﻴﺪﻫﺪ‬ ‫ﻣﻴﺘﻮﺍﻥ ﺑﻪ ﺷﻨﺎ‪ ،‬ﻃﻨﺎﺏ ﺯﺩﻥ‪ ،‬ﺩﻭﭼﺮﺧﻪ‬ ‫ﭼﻨﻴﻦ ﻣﺸﻜﻠﻰ ﺩﺍﺭﻧﺪ‪.‬‬ ‫ﺍﺯ ﺁﻥ ﺟﻤﻠﻪ ﻣﻰﺗﻮﺍﻥ ﺑﻪ ﺑﻰﺧﻮﺍﺑﻰ‪،‬‬ ‫ﻭ ﺣﺎﻝ ﺧﻮﺷﺎﻳﻨﺪﻯ ﻧﺪﺍﺭﻳﺪ‪ ،‬ﻋﻠﺘﺶ ﺭﺍ‬
‫ﺍﻧﺪﺍﺯﻩ ﻯ ﺩﻭﺭ ﻛﻤﺮ ﺍﻫﺎﻟﻰ ﺍﺳﺘﻜﻬﻠﻢ ﺑﺎ‬ ‫ﺳﻮﺍﺭﻯ‪ ،‬ﺩﻭﻳﺪﻥ ﻧﺮﻡ ﻭ ﻏﻴﺮﻩ ﺍﺷﺎﺭﻩ ﻛﺮﺩ‪.‬‬ ‫ﺳﺮﮔﻴﺠﻪ‪ ،‬ﮔﺮﻓﺘﮕﻰ ﭘﺎﻫﺎ‪ ،‬ﻭ ﺭﻧﮓﭘﺮﻳﺪﮔﻰ‬ ‫ﺑﺎﻳﺪ ﺩﺭ ﻫﻤﻴﻦ ﻛﻢﺧﻮﺍﺑﻰ ﻭ ﺍﺳﺘﺮﺱ‬
‫ﻛﻨﻨﺪﻩ ﻧﺸﺎﻥ ﺩﺍﺩﻩ ﺑﻮﺩ‪.‬‬ ‫ﺍﻓﺰﺍﻳﺶ ﻫﺮ ‪ 5‬ﺩﺳﻴﺒﻞ ﺻﺪﺍ ﺑﻪ ﻣﻴﺰﺍﻥ‬ ‫ﺗﻤﺮﻳﻨﺎﺕ ﺑﺪﻧﺴﺎﺯﻯ ﻣﻨﺎﺳﺐ ﻫﺪﻑ ﺷﻤﺎ‬ ‫‪ .7‬ﻛﺮﺑﻮﻫﻴﺪﺭﺍﺕ ﻧﺎﻛﺎﻓﻰ‬
‫ﺑﻪ ﻋﻘﻴﺪﻩ ﻣﺘﺨﺼﺼﺎﻥ‪ ،‬ﺍﻓﺮﺍﺩﻯ ﻛﻪ ﺑﻪ‬ ‫‪ 0,21‬ﺳﺎﻧﺘﻴﻤﺘﺮ ﺍﻓﺰﺍﻳﺶ ﭘﻴﺪﺍ ﻣﻰ ﻛﻨﺪ‪.‬‬ ‫ﺑﺎﻳﺪ ﻛﺎﻟﺮﻯ ﺑﻴﺸﺘﺮﻯ ﺍﺯ ﺁﻧﭽﻪ‬ ‫ﺍﺷﺎﺭﻩ ﻛﺮﺩ‪.‬‬ ‫ﺟﺴﺖﻭﺟﻮ ﻛﻨﻴﺪ‪.‬‬
‫ﺍﻧﺪﺍﺯﻩ ﻛﺎﻓﻰ ﻧﻤﻰ ﺧﻮﺍﺑﻨﺪ ﻭ ﻳﺎ ﺧﻮﺍﺏ‬ ‫ﻧﺨﺴﺘﻴﻦ ﺩﻟﻴﻞ ﺍﻳﻦ ﻣﺴﺌﻠﻪ ﻋﺪﻡ‬ ‫ﻧﻴﺴﺘﻨﺪ‪.‬‬ ‫ﻛﻪ ﺩﺭﻳﺎﻓﺖ ﻣﻰﻛﻨﻴﺪ ﺑﺴﻮﺯﺍﻧﻴﺪ ﺗﺎ‬ ‫‪ .5‬ﻛﻤﺒﻮﺩ ﺁﺏ ﺑﺪﻥ‬ ‫‪ .2‬ﺁﻟﺮژﻯ ﻭ ﺁﺳﻢ‬
‫ﺑﺪﻯ ﺩﺍﺭﻧﺪ‪ ،‬ﺑﻪ ﺳﺎﺩﮔﻰ ﺍﺯ ﻋﻬﺪﻩ ﺁﺏ‬ ‫ﺧﻮﺍﺏ ﺩﺭﺳﺖ ﺑﻪ ﺧﺎﻃﺮ ﺳﺮ ﻭ ﺻﺪﺍﻯ‬ ‫ﺍﻓﺮﺍﺩﻯ ﻛﻪ ﺑﻌﺪ ﺍﺯ ﺳﺎﻋﺖ ‪11‬‬ ‫ﭼﺮﺑﻰﻫﺎﻳﺘﺎﻥ ﺁﺏ ﺷﻮﺩ‪ ،‬ﺍﻣﺎ ﺩﺭ ﻋﻴﻦ‬ ‫ﻛﺎﻫﺶ ﺁﺏ ﺑﺪﻥ ﺳﺒﺐ ﻣﻰﺷﻮﺩ‬ ‫ﺁﻟﺮژﻯ ﻭ ﺁﺳﻢ‪ ،‬ﭼﻪ ﻫﻨﮕﺎﻡ ﻭﺭﺯﺵ‬
‫ﻛﺮﺩﻥ ﭼﺮﺑﻰ ﻫﺎﻯ ﺩﻭﺭ ﺷﻜﻢ ﺷﺎﻥ‬ ‫ﺷﺐ ﻣﻰ ﺧﻮﺍﺑﻨﺪ ﻛﺎﻟﺮﻯ ﺑﻴﺸﺘﺮﻯ‬ ‫ﺣﺎﻝ ﺑﺎﻳﺪ ﻛﺎﻟﺮﻯ ﻛﺎﻓﻰ ﻫﻢ ﺑﻪ ﺑﺪﻧﺘﺎﻥ‬ ‫ﺧﻮﻥ ﻏﻠﻴﻆ ﺷﻮﺩ‪ .‬ﺩﺭﻧﺘﻴﺠﻪ ﺑﺮﺍﻯ ﻗﻠﺐ‬ ‫ﭼﻪ ﻫﺮ ﻭﻗﺖ ﺩﻳﮕﺮﻯ‪ ،‬ﻣﻰﺗﻮﺍﻧﺪ‬

‫ﺑﺮ ﻧﻤﻰ ﺁﻳﻨﺪ‪ .‬ﺑﻪ ﻋﻘﻴﺪﻩ ﺍﻳﻦ ﻣﺤﻘﻘﺎﻥ‬ ‫ﺯﻳﺎﺩ ﺍﺳﺖ‪ .‬ﺍﺯ ﺁﻧﺠﺎﻳﻰ ﻛﻪ ﺍﺣﺴﺎﺱ‬ ‫ﺩﺭﻳﺎﻓﺖ ﻣﻰ ﻛﻨﻨﺪ ﻭ ﺑﻴﺸﺘﺮ ﺩﺭ‬ ‫ﺑﺮﺳﺎﻧﻴﺪ ﺗﺎ ﺍﻧﺮژﻯ ﻣﻮﺭﺩ ﻧﻴﺎﺯ ﺑﺮﺍﻯ ﻭﺭﺯﺵ‬ ‫ﺩﺷﻮﺍﺭﺗﺮ ﺧﻮﺍﻫﺪ ﺑﻮﺩ ﻛﻪ ﺧﻮﻥ ﺭﺍ ﭘﻤﭙﺎژ‬ ‫ﻧﻔﺲ ﻛﺸﻴﺪﻥ ﺭﺍ ﺑﻪﻧﻮﻋﻰ ﮔﺮﻓﺘﺎﺭﻯ‬
‫ﺍﻧﺪﺍﺯﻩ ﺩﻭﺭ ﻛﻤﺮ ﺍﻓﺮﺍﺩﻯ ﻛﻪ ﻛﻤﺘﺮ ﺍﺯ ‪6‬‬ ‫ﺧﺴﺘﮕﻰ ﻣﻰ ﻛﻨﻴﺪ ﺗﺤﺮﻙ ﻓﺮﺩ ﻛﻤﺘﺮ‬ ‫ﻣﻌﺮﺽ ﺍﺿﺎﻓﻪ ﻭﺯﻥ ﻗﺮﺍﺭ ﻣﻰ ﮔﻴﺮﻧﺪ‬ ‫ﻭ ﺩﺭﻭﺍﻗﻊ ﺳﻮﺯﺍﻧﺪﻥ ﻛﺎﻟﺮﻯ ﺣﻴﻦ ﻭﺭﺯﺵ‬ ‫ﻛﻨﺪ ﻭ ﺑﻪ ﻫﻤﻪ ﺑﺨﺶﻫﺎﻳﻰ ﻛﻪ ﻻﺯﻡ‬ ‫ﺗﺒﺪﻳﻞ ﻛﻨﺪ‪ .‬ﻃﺒﻌﺎ ﺣﻴﻦ ﻭﺭﺯﺵ ﻭ‬
‫ﺳﺎﻋﺖ ﻭ ﻳﺎ ﺑﻴﺸﺘﺮ ﺍﺯ ‪ 9‬ﺳﺎﻋﺖ ﺩﺭ ﺷﺐ‬ ‫ﺷﺪﻩ ﻭ ﺍﻣﻜﺎﻥ ﺍﺿﺎﻓﻪ ﻭﺯﻥ ﺑﺎﻻ ﻣﻰ ﺭﻭﺩ‪.‬‬ ‫ﻓﻌﺎﻟﻴﺖ ﻫﺎﻯ ﺑﺪﻧﻰ ﺑﺎ ﺷﺪﺕ ﻣﺘﻮﺳﻂ‬ ‫ﺗﺎﻣﻴﻦ ﺷﻮﺩ؛ ﻭ ﻣﻬﻢﺗﺮﻳﻦ ﻣﻨﺒﻊ ﺍﻳﻦ‬ ‫ﺍﺳﺖ ﺑﺮﺳﺎﻧﺪ‪ .‬ﺣﺎﻝ ﺍﮔﺮ ﻫﻨﮕﺎﻡ ﻭﺭﺯﺵ‬ ‫ﺍﻧﺠﺎﻡ ﻓﻌﺎﻟﻴﺖﻫﺎﻯ ﺳﻨﮕﻴﻦ ﺟﺴﻤﺎﻧﻰ‬
‫ﻣﻰ ﺧﻮﺍﺑﻨﺪ ﺑﻪ ﻣﺮﺍﺗﺐ ﺑﺰﺭﮔﺘﺮ ﺍﺳﺖ ﻭ‬ ‫ﺩﻟﻴﻞ ﺩﻭﻡ ﺍﻓﺰﺍﻳﺶ ﻣﻴﺰﺍﻥ ﻛﻮﺭﺗﻴﺰﻭﻝ‬ ‫ﻣﻨﺎﺳﺐ ﻫﺴﺘﻨﺪ‪ ،‬ﭼﻮﻥ ﺿﺮﺑﺎﻥ ﻗﻠﺐ ﺭﺍ‬ ‫ﻛﺎﻟﺮﻯ ﻛﺮﺑﻮﻫﻴﺪﺭﺍﺕ‪ ،‬ﻳﺎ ﻫﻤﺎﻥ ﻣﻨﺎﺑﻊ‬ ‫ﻋﺮﻕ ﻓﺮﺍﻭﺍﻥ ﻫﻢ ﺑﻜﻨﻴﺪ‪ ،‬ﻣﺸﻜﻞ ﻣﻀﺎﻋﻒ‬ ‫ﺷﺮﺍﻳﻂ ﺣﺎﺩﺗﺮ ﺍﺳﺖ‪ :‬ﺑﺪﻥ ﻧﻤﻰﺗﻮﺍﻧﺪ‬
‫ﺍﻳﻦ ﺍﻓﺮﺍﺩ ﺑﻴﺸﺘﺮ ﺩﺭ ﻣﻌﺮﺽ ﺍﺧﺘﻼﻻﺕ‬ ‫ﺩﺭ ﺑﺪﻥ ﺍﺳﺖ‪ .‬ﺗﻮﻟﻴﺪ ﺍﻳﻦ ﻫﻮﺭﻣﻮﻥ ﻛﻪ‬ ‫ﺩﺭ ﻳﻚ ﺳﻄﺢ ﺧﺎﺹ ﻧﮕﻪ ﻣﻰ ﺩﺍﺭﻧﺪ ﻭ‬ ‫ﻣﻰﺷﻮﺩ‪ ،‬ﺯﻳﺮﺍ ﻫﻢ ﺑﺪﻧﺘﺎﻥ ﺁﺏ ﺑﻴﺸﺘﺮﻯ‬ ‫ﺑﺪﻭﻥ ﺍﻛﺴﻴﮋﻥ ﺑﺪﻭﺩ‪ ،‬ﻭﺯﻧﻪ ﺑﺰﻧﺪ‪،‬‬
‫ﻣﺘﺎﺑﻮﻟﻴﻜﻰ ﻣﺎﻧﻨﺪ ﺩﻳﺎﺑﺖ ﻗﺮﺍﺭ ﻣﻰ ﮔﻴﺮﻧﺪ‪.‬‬ ‫ﺑﻪ ﻫﻮﺭﻣﻮﻥ ﺍﺳﺘﺮﺱ ﻣﻌﺮﻭﻑ ﺍﺳﺖ‬ ‫ﻣﻮﺛﺮﺗﺮ ﻫﺴﺘﻨﺪ‪ .‬ﺗﻤﺮﻳﻨﺎﺗﻰ ﻛﻪ ﺣﺪﺍﻗﻞ‬ ‫ﻧﺸﺎﺳﺘﻪ‪ ،‬ﺍﺳﺖ‪.‬‬ ‫ﺍﺯ ﺩﺳﺖ ﻣﻰﺩﻫﺪ ﻭ ﻫﻢ ﺍﻟﻜﺘﺮﻭﻟﻴﺖ ﻣﻮﺭﺩ‬ ‫ﻳﺎ ﺗﻤﺮﻳﻦﻫﺎﻳﻰ ﺍﺯ ﺍﻳﻦ ﺩﺳﺖ ﺍﻧﺠﺎﻡ‬
‫ﭼﺮﺍ؟ ﭼﻮﻥ ﻧﺪﺍﺷﺘﻦ ﺧﻮﺍﺏ ﻛﺎﻓﻰ‬ ‫ﻣﻰ ﺗﻮﺍﻧﺪ ﺑﻪ ﺩﻟﻴﻞ ﻛﻤﺒﻮﺩ ﺧﻮﺍﺏ ﻳﺎ‬ ‫‪ 10‬ﺩﻗﻴﻘﻪ ﻭ ﺑﺪﻭﻥ ﻭﻗﻔﻪ ﺍﻧﺠﺎﻡ ﻣﻴﺸﻮﻧﺪ‬ ‫ﺑﻨﺎﺑﺮﺍﻳﻦ ﺍﮔﺮ ﺭژﻳﻢ ﮔﺮﻓﺘﻪﺍﻳﺪ ﻭ ﻫﻨﮕﺎﻡ‬ ‫ﻧﻴﺎﺯ ﺳﻠﻮﻝﻫﺎﻯ ﻋﻀﻼﺕ ﺍﺯ ﺑﺪﻧﺘﺎﻥ ﺧﺎﺭﺝ‬ ‫ﺩﻫﺪ‪ .‬ﺗﻚﺗﻚ ﺳﻠﻮﻝﻫﺎ ﺩﺭ ﺍﺭﮔﺎﻥﻫﺎﻯ‬
‫ﻭﺭﺯﺵ ﻓﺸﺎﺭ ﺑﺴﻴﺎﺭ ﺯﻳﺎﺩﻯ ﺑﻪ ﺑﺪﻧﺘﺎﻥ‬
‫ﻣﻰﺷﻮﺩ‪.‬‬ ‫ﻭ ﻋﻀﻼﺕ ﮔﻮﻧﺎﮔﻮﻥ ﺑﺪﻥ ﺑﺮﺍﻯ ﺑﻘﺎ ﻭ‬
‫ﺑﺎﻋﺚ ﺍﻳﺠﺎﺩ ﺧﺴﺘﮕﻰ ﻣﻰ ﺷﻮﺩ ﺑﻨﺎﺑﺮﺍﻳﻦ‬ ‫ﺯﻧﺪﮔﻰ ﺩﺭ ﻣﺤﻴﻂ ﭘﺮ ﺳﺮﻭﺻﺪﺍ ﺩﭼﺎﺭ‬ ‫ﻧﻴﺰ ﺟﺰﻭ ﻭﺭﺯﺵ ﻫﺎﻯ ﻣﻨﺎﺳﺐ ﺑﺮﺍﻯ ﺁﺏ‬ ‫ﻭﺍﺭﺩ ﻣﻰﺷﻮﺩ‪ ،‬ﺑﺎﻳﺪ ﺍﺯ ﻃﺮﻳﻖ ﻣﺼﺮﻑ‬ ‫ﺑﺮﺍﻯ ﭘﻴﺸﮕﻴﺮﻯ ﺍﺯ ﭼﻨﻴﻦ ﻣﺸﻜﻠﻰ ﻭ‬ ‫ﻓﻌﺎﻟﻴﺖ ﺑﻪ ﻫﻮﺍ ﻧﻴﺎﺯ ﺩﺍﺭﻧﺪ‪ .‬ﭘﺲ ﺍﮔﺮ‬
‫ﺗﺤﺮﻙ ﺑﺪﻧﻰ ﻓﺮﺩ ﻛﺎﻫﺶ ﭘﻴﺪﺍ ﻣﻰ ﻛﻨﺪ‪.‬‬ ‫ﺍﺧﺘﻼﻝ ﺷﻮﺩ‪ .‬ﺍﻟﺒﺘﻪ ﺍﻳﻦ ﺗﺎﺛﻴﺮ ﭼﻨﺪﺍﻥ‬ ‫ﻛﺮﺩﻥﭼﺮﺑﻰﻫﺎﻯﺷﻜﻢﻫﺴﺘﻨﺪ‪ .‬ﻳﺎﺩﺗﺎﻥ‬ ‫ﻛﺮﺑﻮﻫﻴﺪﺭﺍﺕﻫﺎ ﻛﺎﻟﺮﻯ ﺑﻴﺸﺘﺮﻯ ﺑﻪ‬ ‫ﺑﻪﻣﻨﻈﻮﺭ ﺍﻃﻤﻴﻨﺎﻥ ﺍﺯ ﺗﺎﻣﻴﻦ ﺁﺏ ﻛﺎﻓﻰ‬ ‫ﺣﻴﻦ ﻭﺭﺯﺵ ﻳﺎ ﺑﻼﻓﺎﺻﻠﻪ ﭘﺲ ﺍﺯ ﺁﻥ‬
‫ﺩﺭ ﻧﺘﻴﺠﻪ ﻓﺮﺩ ﭼﺎﻕ ﻣﻰ ﺷﻮﺩ ﻭ ﻳﺎ ﻧﻤﻰ‬ ‫ﺯﻳﺎﺩ ﻧﻴﺴﺖ‪ ،‬ﺍﻣﺎ ﺑﻪ ﻫﺮ ﺣﺎﻝ ﺑﻬﺘﺮ ﺍﺳﺖ‬ ‫ﺑﺎﺷﺪ ﻛﻪ ﻋﻼﻭﻩ ﺑﺮ ﺍﻧﺠﺎﻡ ﺗﻤﺮﻳﻨﺎﺕ ﺍﻳﻦ‬ ‫ﺑﺪﻧﺘﺎﻥ ﺑﺮﺳﺎﻧﻴﺪ ﻭ ﻫﺮﮔﺰ ﺍﺯ ﺭژﻳﻢﻫﺎﻯ‬ ‫ﺑﺪﻥ ﺣﻴﻦ ﻭﺭﺯﺵ‪ ،‬ﻗﺒﻞ ﻭ ﺑﻌﺪ ﺍﺯ ﻫﺮ ﺑﺎﺭ‬ ‫ﺳﺮﻓﻪ ﻣﻰﻛﻨﻴﺪ‪ ،‬ﺧﺲﺧﺲ ﻣﻰﻛﻨﻴﺪ‪،‬‬
‫ﭼﻨﻴﻨﻰ ﻭ ﻣﻨﻈﻢ ﻧﺒﺎﻳﺪ ﺍﺯ ﺗﺤﺮﻙ ﺑﺪﻧﻰ‬ ‫ﻏﺬﺍﻳﻰ ﻛﻪ ﻛﺮﺑﻮﻫﻴﺪﺭﺍﺕ ﺑﺴﻴﺎﺭ ﻛﻤﻰ‬ ‫ﻭﺭﺯﺵ ﺳﻨﮕﻴﻦ ﺧﻮﺩﺗﺎﻥ ﺭﺍ ﻭﺯﻥ ﻛﻨﻴﺪ‪.‬‬ ‫ﺗﻨﮕﻰ ﻧﻔﺲ ﺩﺍﺭﻳﺪ‪ ،‬ﻳﺎ ﺩﺭ ﻗﻔﺴﻪ ﺳﻴﻨﻪ‬
‫ﺗﻮﺍﻧﺪ ﺁﻧﻄﻮﺭ ﻛﻪ ﺑﺎﻳﺪ ﻭﺯﻥ ﻛﻢ ﻛﻨﺪ‪.‬‬ ‫ﺷﻨﺎﺧﺘﻪ ﺷﻮﺩ‪.‬‬ ‫ﺭﺍ ﺗﺠﻮﻳﺰ ﻣﻰﻛﻨﻨﺪ ﺗﺒﻌﻴﺖ ﻧﻜﻨﻴﺪ! ﺍﻛﺜﺮ‬ ‫ﺍﮔﺮ ﺩﺭ ﺍﺛﺮ ﺍﻧﺠﺎﻡ ﻭﺭﺯﺵ ﺑﻴﺶ ﺍﺯ ‪2‬‬ ‫ﺍﺣﺴﺎﺱ ﺩﺭﺩ ﻭ ﻓﺸﺎﺭ ﻣﻰﻛﻨﻴﺪ‪ ،‬ﻗﻄﻌﺎ‬
‫ﻋﻼﻭﻩ ﺑﺮ ﺍﻳﻦ ﻧﺪﺍﺷﺘﻦ ﺧﻮﺍﺏ ﻛﺎﻓﻰ‬ ‫ﺳﻴﮕﺎﺭ ﻣﻰ ﻛﺸﻴﺪ‬ ‫ﺭﻭﺯﺍﻧﻪ ﻏﺎﻓﻞ ﺷﻮﻳﺪ‪.‬‬ ‫ﺧﺎﻧﻢﻫﺎ ﺑﺎﻳﺪ ‪ 1200‬ﺗﺎ ‪ 1400‬ﻛﺎﻟﺮﻯ‬ ‫ﺩﺭﺻﺪ ﻭﺯﻥ ﺑﺪﻧﺘﺎﻥ ﺭﺍ ﺍﺯ ﺩﺳﺖ ﺩﺍﺩﻩﺍﻳﺪ‬ ‫ﺑﺎﻳﺪ ﺑﻪ ﭘﺰﺷﻚ ﻣﺮﺍﺟﻌﻪ ﻛﻨﻴﺪ‪ .‬ﻃﺒﻌﺎ‬
‫ﺩﺭ ﺗﻮﻟﻴﺪ ﻛﻮﺭﺗﻴﺰﻭﻝ ﺍﺧﺘﻼﻝ ﺑﻮﺟﻮﺩ ﻣﻰ‬ ‫ﻫﻤﺎﻧﻄﻮﺭ ﻛﻪ ﻣﻰﺩﺍﻧﻴﺪ ﻣﺼﺮﻑ‬ ‫ﭘﺸﺖ ﻣﻴﺰﻧﺸﻴﻨﻰ ﻣﺪﺍﻭﻡ ﻭ ﺑﻰ‬ ‫ﺩﺭ ﺭﻭﺯ ﺑﻪ ﺑﺪﻧﺸﺎﻥ ﺑﺮﺳﺎﻧﻨﺪ ﺗﺎ ﺑﻪﺭﺍﺣﺘﻰ‬
‫ﺁﻭﺭﺩ‪ .‬ﺩﺭ ﻧﺘﻴﺠﻪ ﺍﻓﺰﺍﻳﺶ ﻣﻴﺰﺍﻥ ﺍﻧﺪﻛﻰ ﺍﺯ‬ ‫ﺩﺧﺎﻧﻴﺎﺕ ﺗﺎﺛﻴﺮ ﺑﺪﻯ ﺭﻭﻯ ﺳﻼﻣﺘﻰ ﺑﺪﻥ‬ ‫ﺗﺤﺮﻛﻰ‪ ،‬ﺗﻤﺎﻡ ﺯﺣﻤﺎﺕ ﺷﻤﺎ ﺭﺍ ﺑﺮ ﺁﺏ‬
‫ﺍﮔﺮ ﻣﺸﻜﻠﺘﺎﻥ ﺁﻟﺮژﻯ ﻳﺎ ﺁﺳﻢ ﺑﺎﺷﺪ‪) ،‬ﻣﺜﻼ ﺍﮔﺮ ﻭﺯﻥ ﺷﻤﺎ ﻗﺒﻞ ﺍﺯ ﻭﺭﺯﺵ ‪ 70‬ﺑﺘﻮﺍﻧﻨﺪ ﻛﺎﺭﻫﺎﻯ ﻣﻌﻤﻮﻝ ﺯﻧﺪﮔﻴﺸﺎﻥ ﺭﺍ ﺧﻮﺍﻫﻨﺪ ﺩﺍﺩ‪ .‬ﺑﻨﺎﺑﺮﺍﻳﻦ ﻳﺎﺩﺗﺎﻥ ﺑﺎﺷﺪ ﻛﻪ ﺩﺍﺭﺩ‪ .‬ﺩﺭ ﺑﻴﻦ ﺍﻳﻦ ﺍﺛﺮﺍﺕ ﺳﻮء ﻣﻰ ﺗﻮﺍﻥ ﺍﻳﻦ ﻫﻮﺭﻣﻮﻥ ﻧﻴﺰ ﺩﺭ ﻃﻮﻻﻧﻰ ﻣﺪﺕ ﺑﺎﻋﺚ‬
‫ﻫﺮ ﻳﻚ ﺳﺎﻋﺖ ﺍﺯ ﺟﺎﻳﺘﺎﻥ ﺑﻠﻨﺪ ﺷﻮﻳﺪ ﺑﻪ ﺗﺠﻤﻊ ﭼﺮﺑﻰ ﺩﺭ ﺷﻜﻢ ﺍﺷﺎﺭﻩ ﻛﺮﺩ‪ .‬ﺍﻓﺰﺍﻳﺶ ﭼﺮﺑﻰ ﻫﺎﻯ ﺩﻭﺭ ﺷﻜﻢ ﻣﻰ ﺷﻮﺩ‪.‬‬ ‫ﭘﺰﺷﻜﺘﺎﻥ ﺑﻪ ﺷﻤﺎ ﺧﻮﺍﻫﺪ ﮔﻔﺖ ﻛﻪ ﺍﺯ ﻛﻴﻠﻮﮔﺮﻡ ﺑﺎﺷﺪ‪ 2 ،‬ﺩﺭﺻﺪ ﻭﺯﻧﺘﺎﻥ ﻣﻌﺎﺩﻝ ﺍﻧﺠﺎﻡ ﺩﻫﻨﺪ‪.‬‬