Page 8 - (کیهان لندن - سال سى و دوم ـ شماره ۵۶ (دوره جديد

‫ﺑﺪﻭﻥ ﺷﻤﺎﺭﺓ ﺻﻔﺤﻪ ‪ -‬ﺷﻤﺎﺭﻩ ‪56‬‬
‫ﺟﻤﻌﻪ ‪ 3‬ﺗﺎ ﭘﻨﺠﺸﻨﺒﻪ‪ 9‬ﺍﺭﺩﻳﺒﻬﺸﺖﻣﺎﻩ ‪1395‬ﺧﻮﺭﺷﻴﺪﻯ‬

‫زنروز‬ ‫ﺯﻧﺎﻥ ﺷﺎﺧﺺ‬

‫ﻧﺎﺯﻧﻴﻦ ﺍﻓﺸﻴﻦ ﺟﻢ‬

‫ﻧﺎﺯﻧﻴﻦ ﺍﻓﺸﻴﻦ ﺟﻢ ﻣﺘﻮﻟﺪ ‪ 22‬ﻓﺮﻭﺭﺩﻳﻦ‬

‫‪ 1358‬ﺩﺭ ﺗﻬﺮﺍﻥ؛ ﺧﻮﺍﻧﻨﺪﻩ‪ ،‬ﺗﺮﺍﻧﻪ ﺳﺮﺍ‪،‬‬

‫ﺁﻫﻨﮕﺴﺎﺯ‪ ،‬ﻓﻌﺎﻝ ﺑﻴﻦﺍﻟﻤﻠﻠﻰ ﺣﻘﻮﻕ ﺑﺸﺮ‪،‬‬

‫ﻣﺪﻝ ﻭ ﺑﺎﺯﻳﮕﺮ ﺍﻳﺮﺍﻧﻰ‪-‬ﻛﺎﻧﺎﺩﺍﻳﻰ ﺍﺳﺖ ﻛﻪ‬

‫ﻋﻨﻮﺍﻥ ﺩﺧﺘﺮ ﺷﺎﻳﺴﺘﻪﻯ ﻛﺎﻧﺎﺩﺍ ﻭ ﻣﻘﺎﻡ‬

‫ﺩﻭﻡ ﺩﺧﺘﺮ ﺷﺎﻳﺴﺘﻪ ﺩﻧﻴﺎ ﺭﺍ ﺩﺭ ﺳﺎﻝ‬

‫‪ 2003‬ﻧﻴﺰ ﻛﺴﺐ ﻛﺮﺩﻩﺍﺳﺖ‪.‬‬

‫ﺍﻭ ﺩﺭ ﺳﺎﻝ ‪ 1981‬ﺑﻪ ﻫﻤﺮﺍﻩ ﺧﺎﻧﻮﺍﺩﻩ‬

‫ﺧﻮﺩ ﺑﻪ ﻛﺸﻮﺭ ﻛﺎﻧﺎﺩﺍ ﺭﻓﺖ‪ .‬ﭘﺲ ﺍﺯ ﭘﺎﻳﺎﻥ‬

‫ﺩﺑﻴﺮﺳﺘﺎﻥ ﺑﻪ ﺩﺍﻧﺸﮕﺎﻩ ﺑﺮﻳﺘﻴﺶ ﻛﻠﻤﺒﻴﺎ‬

‫ﺭﻓﺖ ﻭ ﻟﻴﺴﺎﻧﺲ ﺧﻮﺩ ﺭﺍ ﺩﺭ ﺭﺷﺘﻪ ﺭﻭﺍﺑﻂ‬

‫ﺑﻴﻦﺍﻟﻤﻠﻞ ﻭ ﻋﻠﻮﻡ ﺳﻴﺎﺳﻰ ﺩﺭﻳﺎﻓﺖ ﻛﺮﺩ‬

‫ﺩﻟﻢ ﮔﺮﻓﺘﻪ ‪ ،‬ﺍﻯ ﺩﻭﺳﺖ! ﻫﻮﺍﻯ ﮔﺮﻳﻪ ﺑﺎ ﻣﻦ‬ ‫ﻭ ﺳﭙﺲ ﺗﺤﺼﻴﻼﺕ ﺧﻮﺩ ﺭﺍ ﺩﺭ ﭘﺎﺭﻳﺲ ﻣﺒﺘﻨﻰ ﺑﺮ ﺍﻋﻼﻣﻴﻪ ﺟﻬﺎﻧﻰ ﺣﻘﻮﻕ ﺑﺸﺮ‬
‫ﮔﺮ ﺍﺯ ﻗﻔﺲ ﮔﺮﻳﺰﻡ ﻛﺠﺎ ﺭﻭﻡ ‪ ،‬ﻛﺠﺎ ﻣﻦ؟‬ ‫ﻭ ﺍﻧﮕﻠﺴﺘﺎﻥ ﺍﺩﺍﻣﻪ ﺩﺍﺩ‪ .‬ﺍﻭ ﭘﺲ ﺍﺯ ﭘﺎﻳﺎﻥ ﺣﻤﺎﻳﺖﻣﻰﻛﻨﺪ‪.‬‬
‫ﻛﺠﺎ ﺭﻭﻡ ﻛﻪ ﺭﺍﻫﻰ ﺑﻪ ﮔﻠﺸﻨﻰ ﻧﺪﺍﺭﻡ‬ ‫ﺗﺤﺼﻴﻼﺕ ﺗﺎﻛﻨﻮﻥ ﺑﺎ ﺻﻠﻴﺐ ﺳﺮﺥ ﻭ ﺩﺭ ‪ 24‬ﺁﻭﺭﻳﻞ ‪ 2007‬ﺍﻭﻟﻴﻦ ﺁﻟﺒﻮﻡ‬
‫ﻛﻪ ﺩﻳﺪﻩ ﺑﺮ ﮔﺸﻮﺩﻡ ﺑﻪ ﻛﻨﺞ ﺗﻨﮕﻨﺎ ﻣﻦ‬ ‫ﺳﺎﺯﻣﺎﻥ ﻋﻔﻮ ﺑﻴﻦﺍﻟﻤﻠﻞ ﻫﻤﻜﺎﺭﻯ ﻣﻰﻛﻨﺪ ﻧﺎﺯﻧﻴﻦ ﺑﺎ ﻧﺎﻡ »ﻳﻚﺭﻭﺯﻯ« ﻭﺍﺭﺩ ﺑﺎﺯﺍﺭ‬
‫ﺗﺄﺛﻴﺮ ﺭﻭﻏﻦﻫﺎﻯ‬ ‫ﺍﻓﺸﻴﻦ ﺟﻢ ﺭﻭﺯ ‪ 14‬ﺩﻯ ﺳﺎﻝ ‪ 1390‬ﺁﻣﺮﻳﻜﺎ ﺷﺪ‪.‬ﺍﻳﻦ ﺁﻟﺒﻮﻡ ﭘﺎﻧﺰﺩﻩ ﺁﻫﻨﮓ ﻭ‬
‫ﻧﻪﺑﺴﺘﻪﺍﻡﺑﻪﻛﺲﺩﻝﻧﻪﺑﺴﺘﻪﻛﺲﺑﻪﻣﻦﺩﻝ‬ ‫ﺩﺭ ﻣﺮﺍﺳﻤﻰ ﺧﺼﻮﺻﻰ ﺩﺭ ﻣﻜﺰﻳﻚ ﺑﺎ‬
‫ﭼﻮ ﺗﺨﺘﻪ ﭘﺎﺭﻩ ﺑﺮ ﻣﻮﺝ ﺭﻫﺎ ﺭﻫﺎ ﺭﻫﺎ ﻣﻦ‬ ‫ﮔﻴﺎﻫﻰ ﺑﺮ ﻗﻠﺐ ﻭ ﻋﺮﻭﻕ‬ ‫ﺗﺮﺍﻧﻪ ﺑﻪ ﺯﺑﺎﻥﻫﺎﻯ ﺍﻧﮕﻠﻴﺴﻰ ﻭ ﻓﺎﺭﺳﻰ ﺩﺍﺭﺩ‪.‬‬ ‫ﭘﻴﺘﺮ ﻣﻚﻛﻰ ﻭﺯﻳﺮ ﺩﻓﺎﻉ ﻛﺎﻧﺎﺩﺍ ﺍﺯﺩﻭﺍﺝ‬
‫ﻭﻯ ﺑﺎﺯﻳﮕﺮ‪ ،‬ﺧﻮﺍﻧﻨﺪﻩ ﻭ ﻣﺪﻝ ﺑﻴﻦﺍﻟﻤﻠﻠﻰ‬ ‫ﻛﺮﺩ‪ .‬ﻭ ﺩﺭ ﻭ ﺩﺭ ‪ 1‬ﺁﻭﺭﻳﻞ ‪ 2013‬ﺻﺎﺣﺐ‬
‫ﻧﻪ ﭼﺸﻢ ﺩﻝ ﺑﻪ ﺳﻮﻳﻰ ﻧﻪ ﺑﺎﺩﻩ ﺩﺭ ﺳﺒﻮﻳﻰ‬ ‫ﻣﺼﺮﻑ ﺍﻧﻮﺍﻉ ﺭﻭﻏﻦ ﻫﺎﻯ ﮔﻴﺎﻫﻰ ﭼﻪ ﺗﺎﺛﻴﺮﺍﺗﻰ ﺭﻭﻯ‬ ‫ﻭ ﻫﻤﭽﻨﻴﻦ ﺧﻠﺒﺎﻥ ﻧﻴﺰ ﻫﺴﺖ ﻭ ﮔﻮﺍﻫﻰ‬
‫ﻛﻪ ﺗﺮ ﻛﻨﻢ ﮔﻠﻮﻳﻰ ﺑﻪ ﻳﺎﺩ ﺁﺷﻨﺎ ﻣﻦ‬ ‫ﺳﻼﻣﺘﻰ ﻣﺎ ﻣﻰ ﺗﻮﺍﻧﺪ ﺑﮕﺬﺍﺭﺩ ﻭ ﭼﻪ ﺁﺳﻴﺐ ﻫﺎﻳﻰ ﺭﻭﻯ ﻗﻠﺐ ﻭ‬ ‫ﭘﺮﻭﺍﺯ ﺑﺎ ﻫﻮﺍﭘﻴﻤﺎﻯ ﻣﻮﺗﻮﺭﻯ ﻭ ﮔﻼﻳﺪﺭ ﺭﺍ‬ ‫ﭘﺴﺮﻯ ﺑﻪ ﻧﺎﻡ ﻛﻴﺎﻥ ﺁﻟﻜﺴﺎﻧﺪﺭ ﺷﺪﻧﺪ‪.‬‬
‫ﻋﺮﻭﻕ ﻣﺎ ﻣﻴﮕﺬﺍﺭﺩﭼﻪ ﺗﻮﺻﻴﻪ ﻫﺎﻳﻰ ﺩﺭ ﺍﻳﻦ ﺯﻣﻴﻨﻪ ﺑﺎﻳﺪ ﺩﺭ ﻧﻈﺮ ﺑﮕﻴﺮﻳﻢ‪.‬‬ ‫ﺩﺍﺭﺩ‪ .‬ﻭﻯ ﺑﻪ ﺑﺎﻻﺗﺮﻳﻦ ﺩﺭﺟﺎﺕ ﺧﻠﺒﺎﻧﻰ‬ ‫ﻧﺎﺯﻧﻴﻦ ﺍﻓﺸﻴﻦ ﺟﻢ ﺍﺯ ﻓﻌﺎﻻﻥ ﺣﻘﻮﻕ‬
‫ﺯﺑﻮﺩﻧﻢ ﭼﻪ ﺍﻓﺰﻭﺩ ؟ ﻧﺒﻮﺩﻧﻢ ﭼﻪ ﻛﺎﻫﺪ؟‬
‫ﻛﻪ ﮔﻮﻳﺪ ﺑﻪ ﭘﺎﺳﺦ ﻛﻪ ﺯﻧﺪﻩ ﺍﻡ ﭼﺮﺍ ﻣﻦ‬ ‫ﺑﺸﺮ ﺩﺭ ﺯﻣﻴﻨﻪ ﻣﺴﺎﺋﻞ ﺍﻳﺮﺍﻥ ﺍﺳﺖ ﻭ ﺍﺯ ﻏﻴﺮ ﺗﺠﺎﺭﻯ ﺩﺭ ﻛﺸﻮﺭ ﻛﺎﻧﺎﺩﺍ ﺭﺳﻴﺪﻩﺍﺳﺖ ﻣﻰ ﮔﻮﻳﻨﺪ ﻣﺼﺮﻓﺶ ﺑﺮﺍﻯ ﺳﻼﻣﺘﻰ ﺿﺮﺭ ﺩﺍﺭﺩ ﻭ ﺑﻬﺘﺮ ﺁﻥ ﺍﺳﺖ ﻛﻪ ﻧﻮﻉ ﮔﻴﺎﻫﻰ‬
‫ﻳﻚ ﺭﻓﺮﺍﻧﺪﻭﻡ ﺁﺯﺍﺩ ﺑﺮﺍﻯ ﺗﺸﺨﻴﺺ ﻧﻮﻉ ﻭ ﺑﻪ ﺯﺑﺎﻥﻫﺎﻯ ﻓﺎﺭﺳﻰ‪ ،‬ﺍﻧﮕﻠﻴﺴﻰ ﻭ ﺁﻥ ﺭﺍ ﺩﺭ ﺑﺮﻧﺎﻣﻪ ﻏﺬﺍﻳﻰ ﺧﻮﺩ ﺟﺎﻯ ﺩﻫﻴﻢ؛ ﺍﻣﺎ ﺣﺎﻻ ﺁﺧﺮﻳﻦ ﻳﺎﻓﺘﻪ ﻫﺎ ﺑﻪ ﺩﺳﺖ‬
‫ﺳﺘﺎﺭﻩ ﻫﺎ ﻧﻬﻔﺘﻢ ﺩﺭ ﺁﺳﻤﺎﻥ ﺍﺑﺮﻯ‬ ‫ﺣﻜﻮﻣﺖ ﺗﻮﺳﻂ ﺍﺭﺍﺩﻩ ﻣﺮﺩﻡ ﺣﻤﺎﻳﺖ ﻓﺮﺍﻧﺴﻮﻯ ﻣﺴﻠﻂ ﺍﺳﺖ ﻭ ﺍﺳﭙﺎﻧﻴﺎﻳﻰ ﺭﺍ ﻧﻴﺰ ﺁﻣﺪﻩ ﭼﻨﻴﻦ ﺍﺩﻋﺎﻳﻰ ﺭﺍ ﻧﻘﺾ ﻣﻰ ﻛﻨﺪ‪.‬ﺗﺎ ﺍﻣﺮﻭﺯ ﺗﺼﻮﺭ ﺍﻏﻠﺐ ﻣﺎ ﺍﻳﻦ ﭼﻨﻴﻦ ﺑﻮﺩ ﻛﻪ‬
‫ﺳﻴﻤﻴﻦ ﺑﻬﺒﻬﺎﻧﻰ‬ ‫ﺩﻟﻢ ﮔﺮﻓﺘﻪ ‪ ،‬ﺍﻯ ﺩﻭﺳﺖ ﻫﻮﺍﻯ ﮔﺮﻳﻪ ﺑﺎ ﻣﻦ‬ ‫ﻣﻰﻛﻨﺪ‪ .‬ﻭﻯ ﺍﺯ ﻳﻚ ﻧﻈﺎﻡ ﺁﺯﺍﺩ ﺳﻜﻮﻻﺭ ﺗﺎ ﺣﺪﻯ ﻣﻰﺩﺍﻧﺪ‪.‬‬
‫ﺭﻭﻏﻦ ﻫﺎﻯ ﮔﻴﺎﻫﻰ ﺟﺎﻳﮕﺰﻳﻦ ﻣﻨﺎﺳﺒﻰ ﺑﺮﺍﻯ ﺩﻳﮕﺮ ﮔﻮﻧﻪ ﻫﺎﻯ ﻧﺎﺳﺎﻟﻢ ﺭﻭﻏﻦ ﻫﺴﺘﻨﺪ‪،‬‬

‫ﺑﺎﻭﺭﻯ ﻛﻪ ﺑﻪ ﻧﻈﺮ ﻣﻰ ﺭﺳﺪ ﺑﺎﻳﺪ ﺩﺭ ﺁﻥ ﺗﺠﺪﻳﺪ ﻧﻈﺮ ﻛﻨﻴﻢ‪ .‬ﺁﻥ ﮔﻮﻧﻪ ﻛﻪ ﻧﺘﺎﻳﺞ ﺁﺧﺮﻳﻦ‬

‫ﺩﺷﻤﻨﺎﻥ ﺧﻮﺭﺍﻛﻰ ﺑﺮﺍﻯ ﻗﻠﺐ ﻭ ﻋﺮﻭﻕ‬ ‫ﺗﺤﻘﻴﻘﺎﺕ ﺍﻧﺠﺎﻡ ﺷﺪﻩ ﻧﺸﺎﻥ ﻣﻰ ﺩﻫﺪ‪ :‬ﻣﺼﺮﻑ ﺑﻴﺶ ﺍﺯ ﺍﻧﺪﺍﺯﻩ ﻭ ﻫﻤﻴﺸﮕﻰ ﺭﻭﻏﻦ ﻫﺎﻯ‬ ‫ﺑﺨﻮﺭ ﻧﺨﻮﺭ ﻳﻚ ﺯﻥ ﺣﺎﻣﻠﻪ‬
‫ﮔﻴﺎﻫﻰ ﺧﻄﺮ ﺍﺑﺘﻼ ﺑﻪ ﺑﻴﻤﺎﺭﻯ ﻫﺎﻯ ﻗﻠﺒﻰ ﺭﺍ ﺍﻓﺰﺍﻳﺶ ﻣﻰ ﺩﻫﺪ‪.‬ﺷﺎﻳﺪ ﭘﺬﻳﺮﺵ ﺍﻳﻦ‬

‫ﻣﻮﺿﻮﻉ ﻛﻤﻰ ﺳﺨﺖ ﺑﺎﺷﺪ؛ ﭼﺮﺍ ﻛﻪ ﺗﺎ ﭘﻴﺶ ﺍﺯ ﺍﻳﻦ ﺍﺯ ﺭﻭﻏﻦ ﻫﺎﻯ ﺣﻴﻮﺍﻧﻰ ﺑﻪ ﻋﻨﻮﺍﻥ‬

‫ﺑﺰﺭﮔﺴﺎﻻﻥ ﺭﺍ ﺑﺎﻻ ﻣﻰ ﺑﺮﻧﺪ‪ .‬ﭘﺲ ﻳﺎ ﻗﻬﻮﻩ‬ ‫ﻗﻮﻃﻰ ﻛﻨﺴﺮﻭ ﺷﺪﻩ ﺍﻧﺪ‪ .‬ﺍﻳﻦ ﺳﺒﺰﻳﺠﺎﺕ‬ ‫ﺭژﻳﻢ ﻏﺬﺍﻳﻰ ﺑﺎﻧﻮﺍﻥ ﺑﺎﺭﺩﺍﺭ ﺗﺎﺛﻴﺮ ﺗﺨﻢﻣﺮﻍ ﻭ ﻓﺮﺁﻭﺭﺩﻩﻫﺎﻯ ﻟﺒﻨﻰ ﻳﺎﻓﺖ ﺩﺷﻤﻦ ﺳﻼﻣﺖ ﻗﻠﺐ ﻭ ﺑﺪﻥ ﻧﺎﻡ ﺑﺮﺩﻩ ﻣﻰ ﺷﺪ‪ .‬ﺭﻭﻏﻦ ﻫﺎﻳﻰ ﻛﻪ ﺣﺬﻑ ﺁﻧﻬﺎ ﺍﺯ ﺳﺒﺪ‬
‫ﺑﺪﻭﻥ ﺧﺎﻣﻪ ﺭﺍ ﺍﻧﺘﺨﺎﺏ ﻛﻨﻴﺪ ﻳﺎ ﭼﺎﻯ‬ ‫ﺣﺎﻭﻯ ﻣﻮﺍﺩ ﻧﮕﻪ ﺩﺍﺭﻧﺪﻩ ﻭ ﺳﺲ ﻫﺎ ﺑﺮﺍﻯ‬
‫ﺑﻨﻮﺷﻴﺪ ﭼﻮﻥ ﻣﻄﺎﻟﻌﺎﺕ ﻧﺸﺎﻥ ﺩﺍﺩﻩ‬ ‫ﺣﻔﻆ ﻃﻮﻝ ﻋﻤﺮ ﻛﻨﺴﺮﻭ ﻫﺴﺘﻨﺪ ﺑﻌﻼﻭﻩ‬ ‫ﻣﺴﺘﻘﻴﻤﻰ ﺭﻭﻯ ﺳﻼﻣﺖ ﺟﻨﻴﻦ ﺩﺍﺭﺩ ﻣﻰﺷﻮﺩ‪ .‬ﺑﺮﺧﻰ ﺍﺯ ﻓﻮﺍﻳﺪ ﺁﻥ ﺷﺎﻣﻞ ﻏﺬﺍﻳﻰ ﺿﺮﻭﺭﻯ ﺑﻪ ﻧﻈﺮ ﻣﻰ ﺭﺳﻴﺪ ﻭ ﺍﺯ ﮔﻮﻧﻪ ﻫﺎﻯ ﮔﻴﺎﻫﻰ ﺑﻪ ﻋﻨﻮﺍﻥ ﺷﻜﻞ ﺳﺎﻟﻢ‬
‫ﻛﺴﺎﻧﻰ ﻛﻪ ﺭﻭﺯﺍﻧﻪ ‪ 3‬ﻓﻨﺠﺎﻥ ﭼﺎﻯ ﻣﻰ‬ ‫ﻣﻴﺰﺍﻥ ﺯﻳﺎﺩﻯ ﺳﺪﻳﻢ‪ .‬ﭘﺲ ﺑﻬﺘﺮ ﺍﺳﺖ ﺩﺭ‬
‫ﻧﻮﺷﻨﺪ‪ ،‬ﺑﻪ ﺧﺎﻃﺮ ﺁﻧﺘﻰ ﺍﻛﺴﻴﺪﺍﻥ ﻫﺎﻯ‬ ‫ﺍﻧﺘﺨﺎﺑﺘﺎﻥ ﺩﻗﺖ ﻛﻨﻴﺪ ﻭ ﺍﺯ ﻛﻨﺴﺮﻭﻫﺎﻯ‬ ‫ﻭ ﻣﻰ ﺗﻮﺍﻧﺪ ﻧﻘﺶ ﺗﻌﻴﻴﻦ ﻛﻨﻨﺪﻩ ﺍﻯ ﺩﺭ ﻛﺎﻫﺶ ﻛﻢﺧﻮﻧﻰ ﺍﺳﺖ ﻛﻪ ﺩﺭ ﻃﻮﻝ ﺁﻧﻬﺎ ﻳﺎﺩ ﻣﻰ ﺷﺪ؛ ﻭﻟﻰ ﺣﺎﻻ ﺑﻪ ﻧﻈﺮ ﻣﻰ ﺭﺳﺪ ﻛﻪ ﻫﻤﻴﻦ ﺭﻭﻏﻦ ﻫﺎﻯ ﺳﺎﻟﻢ‬
‫ﻣﻮﺟﻮﺩ ﺩﺭ ﺍﻳﻦ ﻧﻮﺷﻴﺪﻧﻰ ﻛﻤﺘﺮ ﺩﺭ‬ ‫ﺑﺪﻭﻥ ﻧﻤﻚ ﻭ ﻛﻢ ﺳﺪﻳﻢ ﺍﺳﺘﻔﺎﺩﻩ ﻛﻨﻴﺪ‪.‬‬
‫ﺳﻮپ ﺳﺮﻭ ﺷﺪﻩ ﺩﺭ ﺭﺳﺘﻮﺭﺍﻥ‪ :‬ﻛﺎﺳﻪ‬ ‫ﻫﻢ ﺣﺎﻭﻯ ﭼﺮﺑﻰ ﻫﺎﻯ ﻧﺎﺳﺎﻟﻤﻰ ﺍﺳﺖ ﻛﻪ ﻣﻰ ﺗﻮﺍﻧﺪ ﻛﺎﺭﻛﺮﺩﻫﺎﻯ ﻗﻠﺐ‬ ‫ﺭﺷﺪ ﺁﻥ ﻫﺎ ﺍﻳﻔﺎ ﻛﻨﺪ ﭼﻪ ﻣﻮﺍﺭﺩ ﺗﻐﺬﻳﻪﺍﻯ ﺑﺎﺭﺩﺍﺭﻯ ﺭﻭﺍﺝ ﻣﻰﻳﺎﺑﺪ ﻭ ﺑﺎ ﺍﻳﻨﻜﻪ ﺑﺴﻴﺎﺭﻯ‬
‫ﻣﻌﺮﺽ ﺣﻤﻠﻪ ﻗﻠﺒﻰ ﻗﺮﺍﺭ ﺩﺍﺭﻧﺪ‪.‬‬ ‫ﻫﺎﻯ ﺳﻮپ ﺳﺮﻭ ﺷﺪﻩ ﺩﺭ ﺭﺳﺘﻮﺭﺍﻥ ﻫﺎ‬
‫ﻣﺮﻍ ﺳﺮﺥ ﺷﺪﻩ‪ :‬ﺳﻴﻨﻪ ﻣﺮﻍ ﻛﺒﺎﺑﻰ‬ ‫ﻧﻴﺰ ﺣﺎﻭﻯ ﺗﻘﺮﻳﺒﺎ ‪ 7‬ﻫﺰﺍﺭ ﻭ ‪ 900‬ﻣﻴﻠﻰ‬ ‫ﺭﺍ ﺑﻪ ﺧﻄﺮ ﺑﻴﺎﻧﺪﺍﺯﺩ‪.‬ﻫﺮ ﭼﻨﺪ ﺍﺳﺘﻔﺎﺩﻩ ﺍﺯ ﭼﻨﻴﻦ ﺭﻭﻏﻦ ﻫﺎﻳﻰ‬ ‫ﺭﺍ ﺑﺎﻳﺪ ﺭﻋﺎﻳﺖ ﻛﻨﻨﺪ ﺗﺎ ﺑﺘﻮﺍﻧﻨﺪ ﺟﻨﻴﻦ ﺍﺯ ﺧﺎﻧﻢﻫﺎ ﺩﺭ ﺳﻪ ﻣﺎﻫﻪ ﺍﻭﻝ ﺑﺎﺭﺩﺍﺭﻯ ﺍﺯ‬
‫ﻳﻜﻰ ﺍﺯ ﺑﻬﺘﺮﻳﻦ ﻣﻨﺎﺑﻊ ﭘﺮﻭﺗﺌﻴﻨﻰ ﺑﺮﺍﻯ‬ ‫ﮔﺮﻡ ﺳﺪﻳﻢ ﺍﺳﺖ‪ .‬ﭘﺲ ﺍﮔﺮ ﺑﻪ ﺩﻧﺒﺎﻝ‬
‫ﻛﺎﻫﺶ ﻭﺯﻥ ﺍﺳﺖ ﺍﻣﺎ ﺷﻤﺎ ﺯﻣﺎﻧﻰ ﻛﻪ‬ ‫ﺍﻧﺘﺨﺎﺏ ﻫﺎﻯ ﮔﺮﻡ ﻭ ﺧﻮﺷﻤﺰﻩ ﻫﺴﺘﻴﺪ‪،‬‬ ‫ﺩﺭ ﻛﻮﺗﺎﻩ ﻣﺪﺕ ﻣﻮﺟﺐ ﻛﺎﻫﺶ ﻛﻠﺴﺘﺮﻭﻝ ﺧﻮﻥ ﻣﻰ ﺑﺮ ﺧﻰ‬ ‫ﺧﻮﺭﺩﻥ ﮔﻮﺷﺖ ﺑﻴﺰﺍﺭﻧﺪ‪ ،‬ﺑﻪ ﻣﺤﺾ‬ ‫ﺳﺎﻟﻤﻰ ﺑﻪ ﺩﻧﻴﺎ ﺑﻴﺎﻭﺭﻧﺪ ‪.‬‬
‫ﺁﻥ ﺭﺍ ﺩﺭ ﺭﻭﻏﻦ ﻣﻰ ﻏﻠﺘﺎﻧﻴﺪ‪ ،‬ﺍﺛﺮ ﻛﺎﻣﻼ‬ ‫ﺷﻮﺩ ﺍﻣﺎ ﺩﺭ ﻃﻮﻻﻧﻰ ﻣﺪﺕ ﻧﺘﺎﻳﺞ ﻣﻌﻜﻮﺳﻰ ﻏﺬﺍﻫﺎ ﺑﺮﺍﻯ‬ ‫ﺍﻳﻨﻜﻪ ﺍﺷﺘﻬﺎﻯ ﺁﻧﻬﺎ ﺑﺮﮔﺸﺖ ﻭ ﻭﻳﺎﺭﺷﺎﻥ‬ ‫»ﺧﻴﻠﻰ ﺧﻮﺵﺷﺎﻧﺲ ﻫﺴﺘﻴﺪ ﻛﻪ‬
‫ﺑﺮﻋﻜﺲ ﺩﺍﺭﺩ ﻭ ﻛﻠﺴﺘﺮﻭﻝ ﺧﻮﻥ ﺭﺍ ﺑﻪ‬ ‫ﺳﻮپ ﺧﺎﻧﮕﻰ ﺗﻬﻴﻪ ﻛﻨﻴﺪ‪.‬‬ ‫ﺑﻪ ﺩﻧﺒﺎﻝ ﺧﻮﺍﻫﺪ ﺩﺍﺷﺖ‪.‬‬ ‫ﺭﺍ ﺿﺨﻴﻢﺗﺮ‬ ‫ﻛﻤﻰ ﺑﻬﺘﺮ ﺷﺪ‪ ،‬ﺩﺳﺖﻛﻢ ﺑﺎﻳﺪ ﺭﻭﺯﻯ ‪3‬‬ ‫ﺑﺎﺭﺩﺍﺭ ﺷﺪﻩﺍﻳﺪ ﭼﻮﻥ ﻣﻰﺗﻮﺍﻧﻴﺪ ﺍﺯ ﻫﻤﻪ‬
‫ﺳﺲ ﮔﻮﺟﻪ ﻓﺮﻧﮕﻰ‪ :‬ﺟﺎﻟﺐ ﺍﺳﺖ‬ ‫ﺳﻼﻣﺘﻰ ﻗﻠﺐ‬ ‫ﺳﻬﻢ )‪ 70‬ﮔﺮﻡ( ﭘﺮﻭﺗﺌﻴﻦ ﻣﺼﺮﻑ ﻛﻨﻨﺪ‪.‬‬ ‫ﭼﻴﺰ ﻭ ﻫﺮ ﭼﻪ ﻣﻰﺧﻮﺍﻫﻴﺪ ﻭ ﺩﺭ ﻫﺮ‬
‫ﺷﺪﺕ ﺍﻓﺰﺍﻳﺶ ﻣﻰ ﺩﻫﺪ‪.‬‬ ‫ﺑﺪﺍﻧﻴﺪ ﻛﻪ ﻧﺼﻒ ﻓﻨﺠﺎﻥ ﺳﺲ ﮔﻮﺟﻪ‬ ‫ﻭ ﺑﺮﺍﻕﺗﺮ ﻣﻰﻛﻨﻨﺪ‪ .‬ﺍﻣﺎ‬ ‫ﻧﻜﺘﻪ‪:‬ﻳﻚ ﻭﻋﺪﻩ ﮔﻮﺷﺖ ﺑﺎﻳﺪ ﺑﺮﺍﺑﺮ‬ ‫ﺯﻣﺎﻥ ﻛﻪ ﺩﻭﺳﺖ ﺩﺍﺭﻳﺪ‪ ،‬ﺑﺨﻮﺭﻳﺪ‪«.‬‬
‫ﻣﺎﺭﮔﺎﺭﻳﻦ‪ :‬ﺍﻳﻦ ﻧﻮﻉ ﻛﺮﻩ ﻧﻴﺰ ﻳﻜﻰ‬ ‫ﻓﺮﻧﮕﻰ ﺣﺎﻭﻯ ‪ 830‬ﻣﻴﻠﻰ ﮔﺮﻡ ﺳﺪﻳﻢ‬ ‫ﻭ ﻋﺮﻭﻕ ﻣﺎ ﻣﻀﺮ ﻭ‬ ‫ﺑﺎ ﺍﻧﺪﺍﺯﻩ ﻳﻚ ﺍﺳﺘﻴﻚ ﻣﺘﻮﺳﻂ ﺑﺎﺷﺪ‪.‬‬ ‫ﻣﻄﻤﺌﻨﺎ ﺷﻤﺎ ﻫﻢ ﻣﺎﻧﻨﺪ ﺍﻳﻦ ﺟﻤﻼﺕ‬
‫ﺍﺯ ﻣﻨﺎﺑﻊ ﭼﺮﺑﻰ ﻫﺎﻯ ﺗﺮﺍﻧﺲ ﺍﺳﺖ ﻛﻪ‬ ‫ﺍﺳﺖ‪ .‬ﭘﺲ ﺍﮔﺮ ﻣﻰ ﺧﻮﺍﻫﻴﺪ ﭘﺎﺳﺘﺎ ﻳﺎ‬ ‫ﺍﺯ ﻟﺒﻨﻴﺎﺕ ﻏﻴﺮﭘﺎﺳﺘﻮﺭﻳﺰﻩ ﻣﺎﻧﻨﺪ ﺍﻧﻮﺍﻉ ﺧﻄﺮﻧﺎﻙ ﻫﺴﺘﻨﺪ ﻭ ﻣﻮﺟﺐ ﺑﻴﻤﺎﺭﺷﺪﻥ‬ ‫ﻳﺎﺩﺗﺎﻥ ﺑﺎﺷﺪ‪ ،‬ﭘﺮﻭﺗﺌﻴﻦ ﺑﺮﺍﻯ ﺍﻓﺰﺍﻳﺶ‬ ‫ﺭﺍ ﺯﻳﺎﺩ ﺷﻨﻴﺪﻩﺍﻳﺪ‪ .‬ﺍﻣﺎ ﺑﻬﺘﺮ ﺍﺳﺖ ﺑﻴﺶ‬
‫ﻣﺼﺮﻑ ﺁﻥ ﻛﺎﻣﻼ ﺑﺎ ﺍﺑﺘﻼ ﺑﻪ ﺑﻴﻤﺎﺭﻯ‬ ‫ﭘﻴﺘﺰﺍ ﻣﻴﻞ ﻛﻨﻴﺪ‪ ،‬ﺑﻬﺘﺮ ﺍﺳﺖ ﺳﺮﺍﻍ ﺳﺲ‬ ‫ﭘﻨﻴﺮﻫﺎﻯ ﻛﭙﻚﺯﺩﻩ‪ ،‬ﭘﻨﻴﺮ ﺑﺰ ﻭ ﻓﺘﺎ ﺩﻭﺭﻯ ﻣﺎ ﺧﻮﺍﻫﻨﺪ ﺷﺪ ﻭ ﺭﻳﺴﻚ ﺳﻜﺘﻪ ﻗﻠﺒﻰ‬ ‫ﺍﻧﺮژﻯ ﻧﻴﺰ ﺑﺴﻴﺎﺭ ﻋﺎﻟﻰ ﺍﺳﺖ ﻭ ﺑﻪ ﺷﻤﺎ‬ ‫ﺍﺯ ﻣﻴﺰﺍﻥ ﺗﻮﺻﻴﻪ ﺷﺪﻩ ﺑﺮﺍﻯ ﺩﻭﺭﺍﻥ‬
‫ﻫﺎﻯ ﻗﻠﺒﻰ ﺍﺭﺗﺒﺎﻁ ﺩﺍﺭﺩ‪ .‬ﺿﻤﻨﺎ ﻣﺼﺮﻑ‬ ‫ﻫﺎﻳﻰ ﺑﺮﻭﻳﺪ ﻛﻪ ﺣﺪﺍﻗﻞ ﺩﺭ ﻫﺮ ﻧﺼﻒ‬ ‫ﻛﻨﻴﺪ‪ .‬ﺑﻬﺘﺮﻳﻦ ﻛﺎﺭ ﺍﻳﻦ ﺍﺳﺖ ﻛﻪ ﻫﻨﮕﺎﻡ ﻭ ﺍﺑﺘﻼ ﺑﻪ ﻓﺸﺎﺭ ﺧﻮﻥ ﺭﺍ ﺩﺭ ﺑﺪﻥ ﻣﺎ ﺑﺎﻻ‬ ‫ﻛﻤﻚ ﻣﻰﻛﻨﺪ ﻇﺎﻫﺮ ﻭ ﺍﺣﺴﺎﺱ ﺧﻮﺑﻰ‬ ‫ﺑﺎﺭﺩﺍﺭﻯ ﻛﻪ ‪ 300‬ﻛﺎﻟﺮﻯ ﺩﺭ ﺭﻭﺯ ﺍﺳﺖ‪،‬‬
‫ﺍﻳﻦ ﭼﺮﺑﻰ ﺭﻭﻧﺪ ﺗﺨﺮﻳﺐ ﭘﻮﺳﺖ ﺩﺭ‬ ‫ﻓﻨﺠﺎﻥ ‪ 350‬ﻣﻴﻠﻰ ﮔﺮﻡ ﺳﺪﻳﻢ ﺩﺍﺷﺘﻪ‬ ‫ﺧﺮﻳﺪ ﺑﺮﭼﺴﺐ ﺭﻭﻯ ﭘﻨﻴﺮ ﺭﺍ ﺑﺎ ﺩﻗﺖ ﻣﻴﺒﺮﻧﺪ‬ ‫ﺩﺍﺷﺘﻪ ﺑﺎﺷﻴﺪ‪.‬ﺗﻐﺬﻳﻪ ﺩﺭﺳﺖ ﻭ ﻣﻨﺎﺳﺐ‪،‬‬ ‫ﻏﺬﺍ ﻧﺨﻮﺭﻳﺪ ﻭ ﺑﺪﺍﻧﻴﺪ ﻛﻪ ﺩﻳﻮﺍﻧﻪﻭﺍﺭ ﻏﺬﺍ‬
‫ﺍﺛﺮ ﺍﺷﻌﻪ ﻣﺎﻭﺭﺍء ﺑﻨﻔﺶ ﺧﻮﺭﺷﻴﺪ ﺭﺍ‬ ‫ﻣﻄﺎﻟﻌﻪ ﻛﺮﺩﻩ ﻭ ﺣﺘﻤﺎ ﺑﺎ ﭘﺰﺷﻚ ﺧﻮﺩ ﺑﻴﻤﺎﺭﻯ ﻗﻠﺒﻰ ﻋﻠﺖ ﺍﺻﻠﻰ ﻣﺮگ ﻭ‬ ‫ﺑﻬﺘﺮﻳﻦ ﺣﺎﻻﺕ ﻇﺎﻫﺮﻯ ﻭ ﺍﺣﺴﺎﺳﻰ ﺭﺍ‬ ‫ﺧﻮﺭﺩﻥ ﺭﻭﺵ ﻣﻨﺎﺳﺒﻰ ﺑﺮﺍﻯ ﺭژﻳﻢ‬
‫ﺗﺴﺮﻳﻊ ﻣﻰ ﺑﺨﺸﺪ‪ .‬ﺩﺭ ﻋﻮﺽ ﺍﻳﻦ ﺭﻭﻏﻦ‬ ‫ﺑﺎﺷﻨﺪ‪.‬‬ ‫ﻧﻴﺰ ﺩﺭ ﺍﻳﻦ ﻣﻮﺭﺩ ﻣﺸﻮﺭﺕ ﻛﻨﻴﺪ‪.‬‬ ‫ﺩﺭ ﻃﻮﻝ ﺍﻳﻦ ‪9‬ﻣﺎﻫﻪ ﺧﻴﻠﻰ ﻣﻬﻢ ﺯﻧﺪﮔﻰ‬
‫ﻣﻴﺮ ﺩﺭ ﺍﻳﺎﻻﺕ ﻣﺘﺤﺪﻩ ﺍﺳﺖ‪ .‬ﺩﺭ ﺍﻳﻦ‬ ‫ﻏﺬﺍﻳﻰ ﺩﻭﺭﺍﻥ ﺑﺎﺭﺩﺍﺭﻯ ﻧﻴﺴﺖ‪.‬‬
‫ﺁﻫﻦ ﻣﺼﺮﻑ ﻛﻨﻴﺪ‬ ‫ﺑﺮﺍﻯ ﺷﻤﺎ ﺍﻳﺠﺎﺩ ﻣﻰﻛﻨﺪ‪.‬‬ ‫ﺑﻴﺸﺘﺮ ﭘﺰﺷﻜﺎﻥ ﺗﺎﻳﻴﺪ ﻣﻰﻛﻨﻨﺪ ﻛﻪ‬
‫ﻣﻴﺎﻥ ﺑﻴﺸﺘﺮ ﭘﺰﺷﻜﺎﻥ ﻣﻌﺘﻘﺪﻧﺪ ﻛﻪ ﺑﺮﺍﻯ‬ ‫گ ﻣﺜﻞ ﮔﺮﺩﻭ‬ ‫ﭘﺮﺧﻮﺭﻯ ﻭ ﺯﻳﺎﺩﻩﺭﻭﻯ ﺩﺭ ﺧﻮﺭﺩﻥ‬
‫ﻛﺴﺎﻧﻰ ﻛﻪ ﻣﻰﺧﻮﺍﻫﻨﺪ ﻣﺎﺩﺭ ﺷﻮﻧﺪ‪ ،‬ﺣﻔﻆ ﺳﻼﻣﺖ ﺍﻳﻦ ﺣﻴﺎﺗﻰ ﺗﺮﻳﻦ ﺍﻧﺪﺍﻡ‬ ‫ﻫﺮ ﭼﻴﺰﻯ )ﺣﺘﻰ ﺑﺴﺘﻨﻰ‪ ،‬ﺗﺮﺷﻰ‪،‬‬
‫ﻓﻬﺮﺳﺘﻰ ﺑﻠﻨﺪﺑﺎﻻ ﺑﺮﺍﻯ ﻛﺎﺭﻫﺎﻳﻰ ﻛﻪ ﺑﺎﻳﺪ ﺑﺪﻥ ﺭﻋﺎﻳﺖ ﺭژﻳﻢ ﻏﺬﺍﻳﻰ ﻳﻚ ﮔﺎﻡ ﺍﺻﻠﻰ‬ ‫ﺍﻣﮕﺎﻫﺎ ﺑﻪ ﻃﻮﺭ ﻋﻤﺪﻩ ﺩﺭ ﻣﺎﻫﻰ ﻳﺎﻓﺖ‬ ‫ﺳﻴﺐﺯﻣﻴﻨﻰ ﺳﺮﺥ ﻛﺮﺩﻩ ﻭ ﺍﺻﻮﻻ ﻫﺮﭼﻪ‬
‫ﺍﻧﺠﺎﻡ ﺩﻫﻨﺪ ﺩﺭ ﺩﺳﺖ ﺩﺍﺭﻧﺪ ﻛﻪ ﺷﺎﻣﻞ ﺑﻪ ﺷﻤﺎﺭ ﻣﻰ ﺭﻭﺩ‪.‬‬
‫ﻣﺮﺍﻗﺒﺖ ﺍﺯ ﺭﺷﺪ ﺭﺣﻢ‪ ،‬ﺭﺷﺪ ﺟﻔﺖ ﻭ ﺩﺭ ﺍﻳﻨﺠﺎ ﺑﺮﺧﻰ ﻣﻮﺍﺩ ﻏﺬﺍﻳﻰ ﻛﻪ‬

‫ﻛﻪ ﻣﺎﺩﺭﺍﻥ ﺑﺎﺭﺩﺍﺭ ﺯﻳﺎﺩ ﻫﻮﺱ ﻣﻰﻛﻨﻨﺪ(‬

‫ﺩﺭﺳﺖﻧﻴﺴﺖ‪.‬ﺩﻛﺘﺮﺟﻒﻟﻴﻮﻳﻨﮕﺴﺘﻮﻥ‪،‬‬

‫ﻣﺘﺨﺼﺺ ﺯﻧﺎﻥ ﻭ ﺯﺍﻳﻤﺎﻥ ﺩﺭ ﺍﻳﺮﻭﻳﻦ‬

‫ﺗﮕﺰﺍﺱ‪ ،‬ﻣﻰﮔﻮﻳﺪ‪» :‬ﻫﻤﻴﺸﻪ ﺑﻪ ﺑﻴﻤﺎﺭﺍﻧﻢ‬

‫ﻣﻰﮔﻮﻳﻢ ﻛﻪ ﺭژﻳﻢ ﻏﺬﺍﻳﻰ ﺑﺎﺭﺩﺍﺭﻯ ﺭﺍ ﺑﺎ‬

‫ﻣﺼﺮﻑ ﻫﻤﻪ ﮔﺮﻭﻩﻫﺎﻯ ﻏﺬﺍﻳﻰ ﺭﺍﺣﺖ‬

‫ﺑﮕﻴﺮﻧﺪ‪ ،‬ﺑﺎ ﻭﺟﻮﺩ ﺍﻳﻦ‪ ،‬ﻫﻤﻪ ﻏﺬﺍﻫﺎﻳﻰ ﺭﺍ‬

‫ﻛﻪ ﺩﺍﺭﺍﻯ ﭼﺮﺑﻰ ﻭ ﻗﻨﺪ ﻓﺮﺍﻭﺍﻥ ﻫﺴﺘﻨﺪ‪،‬‬

‫ﻣﺤﺪﻭﺩ ﻛﻨﻨﺪ‪ .‬ﺍﻋﺘﺪﺍﻝ‪ ،‬ﺑﻪ ﺍﻧﺪﺍﺯﻩ ﺧﻮﺭﺩﻥ‬

‫ﻭ ﻛﻨﺘﺮﻝ ﻭﻋﺪﻩﻫﺎﻯ ﻏﺬﺍﻳﻰ ﻓﺎﻛﺘﻮﺭﻫﺎﻯ‬

‫ﻣﻬﻤﻰ ﺑﺮﺍﻯ ﻛﻤﻚ ﺑﻪ ﺳﺎﻟﻢﺗﺮ ﻣﺎﻧﺪﻥ ﻭ‬

‫ﺣﺎﻟﺖ ﺩﺭﻭﻧﻰ ﺧﻮﺏ ﺩﺍﺷﺘﻦ ﺍﺳﺖ‪«.‬‬

‫ﻏﻨﻰ ﺷﺪﻥ ﺍﺯ ﺍﺳﻴﺪﻓﻮﻟﻴﻚ‬

‫ﺍﺳﻴﺪﻓﻮﻟﻴﻚ ﺁﻧﭽﻨﺎﻥ ﺑﺮﺍﻯ ﺗﻘﺴﻴﻢ‬

‫ﺳﺮﻳﻊ ﺳﻠﻮﻟﻰ ﻣﻬﻢ ﺍﺳﺖ ﻛﻪ ﺑﺎ ﺁﻥ ﺭﺷﺪ ﻣﻰﺷﻮﻧﺪ )ﺍﻣﺎ ﺍﺯ ﻣﺼﺮﻑ ﻣﺎﻫﻰ ﺧﺎﻡ ﺍﻟﺒﺘﻪ ﺭﺷﺪ ﻧﻮﺯﺍﺩ ﻧﻴﺰ ﻫﺴﺖ‪ .‬ﺑﺮﺍﻯ ﺑﻪ‬

‫ﻧﻮﺯﺍﺩ‪،‬ﻣﺘﺎﺑﻮﻟﻴﺴﻢﭘﺮﻭﺗﺌﻴﻦﻫﺎﻭﮔﺴﺘﺮﺵ ﺑﭙﺮﻫﻴﺰﻳﺪ(‪ ،‬ﺍﻣﺎ ﺩﺭ ﮔﺮﺩﻭ‪ ،‬ﺑﺬﺭ ﻛﺘﺎﻥ ﻭ ﺍﻧﺠﺎﻡ ﺭﺳﺎﻧﺪﻥ ﻫﻤﻪ ﺍﻳﻦ ﻧﻜﺎﺕ‪ ،‬ﺑﺎﻳﺪ‬

‫ﺳﻠﻮﻝﻫﺎﻯ ﺗﺎﺯﻩ ﮔﻠﺒﻮﻝﻫﺎﻯ ﻗﺮﻣﺰﻯ ﻛﻪ ﺭﻭﻏﻦ ﻛﺎﻧﻮﻻ ﻧﻴﺰ ﻭﺟﻮﺩ ﺩﺍﺭﻧﺪ‪ .‬ﺍﻣﮕﺎ‪ 3‬ﺩﺭ ﺣﺠﻢ ﺭگﻫﺎﻯ ﺷﻤﺎ ﺑﺮﺍﻯ ﻧﮕﻬﺪﺍﺭﻯ‬

‫ﺑﻌﺪﻫﺎ ﺑﻪ ﺁﻥ ﻧﻴﺎﺯﻣﻨﺪ ﺧﻮﺍﻫﺪ ﺑﻮﺩ‪ ،‬ﺍﺩﺍﻣﻪ ﺭﺷﺪ ﭼﺸﻢﻫﺎ ﻭ ﻣﻐﺰ ﻧﻮﺯﺍﺩ ﺑﻪ ﻭﻳﮋﻩ ﺩﺭ ﺧﻮﻥ ﺍﻓﺰﺍﻳﺶ ﻳﺎﺑﺪ‪ .‬ﺑﻨﺎﺑﺮﺍﻳﻦ‪ ،‬ﺍﻓﺰﺍﻳﺶ‬

‫ﭘﻴﺪﺍ ﻣﻰﻛﻨﺪ‪ .‬ﺍﺳﻴﺪ ﻓﻮﻟﻴﻚ ﺑﺮﺍﻯ ﺑﺪﻥ ‪ 3‬ﻣﺎﻫﻪ ﺍﻭﻝ ﺑﺎﺭﺩﺍﺭﻯ ﺍﻫﻤﻴﺖ ﺧﺎﺻﻰ ﻣﻴﺰﺍﻥ ﺁﻫﻦ ﺩﺭ ﺑﺪﻥ ﺍﻣﺮﻯ ﺿﺮﻭﺭﻯ ﺍﺳﺖ‪.‬‬

‫ﻛﺎﻣﻼ ﺿﺮﻭﺭﻯ ﺍﺳﺖ‪ .‬ﺑﻪ ﺧﺎﻃﺮ ﺩﺍﺷﺘﻪ ﺩﺍﺭﺩ‪ .‬ﻣﻨﺎﺑﻊ ﻋﻤﺪﻩ ﺍﻳﻦ ﻣﺎﺩﻩ ﻋﺒﺎﺭﺗﻨﺪﺍﺯ‪ :‬ﺧﻮﺷﺒﺨﺘﺎﻧﻪ‪ ،‬ﻣﻮﺍﺩ ﺧﻮﺭﺍﻛﻰ ﻣﺸﺎﺑﻬﻰ‬

‫ﺑﺎﺷﻴﺪ ﻧﻮﺯﺍﺩ ﺷﻤﺎ ﺧﻴﻠﻰ ﺳﺮﻳﻊ ﺭﺷﺪ ﻣﺎﻫﻰ ﺳﺎﻟﻤﻮﻥ ﻗﺮﻣﺰ )ﻗﺰﻝﺁﻻﻯ ﻗﺮﻣﺰ(‪ ،‬ﻭﺟﻮﺩ ﺩﺍﺭﻧﺪ ﻛﻪ ﺩﺍﺭﺍﻯ ﻣﻘﺎﺩﻳﺮ ﻏﻨﻰ‬

‫ﻣﻰﺗﻮﺍﻧﻴﺪ‪ ،‬ﺭﻭﻏﻦ ﺯﻳﺘﻮﻥ ﺭﺍ ﻛﻪ ﺑﺮﺍﻯ‬ ‫ﻏﺬﺍﻫﺎﻯ ﻣﻨﺠﻤﺪ ﺷﺪﻩ‪ :‬ﺍﮔﺮﭼﻪ ﺍﻳﻦ‬ ‫ﻣﻰﻛﻨﺪ ﺍﺯ ﺍﻳﻦ ﺭﻭ ﺑﺮﺧﻮﺭﺩﺍﺭﻯ ﺍﺯ ﻣﻘﺎﺩﻳﺮ ﻣﺎﻫﻰ ﺗﻦ ﻭ ﻣﺎﻫﻰ ﻗﺰﻝﺁﻻ‪ .‬ﺑﻪ ﺩﻟﻴﻞ ﺍﺳﻴﺪ ﻓﻮﻟﻴﻚ ﻫﺴﺘﻨﺪ ﻭ ﻣﻨﺎﺑﻊ ﺧﻮﺑﻰ‬
‫ﻗﻠﺐ ﺳﺎﻟﻢ ﻣﻔﻴﺪ ﺍﺳﺖ‪ ،‬ﺍﻧﺘﺨﺎﺏ ﻛﻨﻴﺪ‪.‬‬ ‫ﻏﺬﺍﻫﺎ ﮔﺰﻳﻨﻪ ﻫﺎﻯ ﺳﺮﻳﻊ ﻭ ﺁﺳﺎﻥ ﺑﺮﺍﻯ‬
‫ﻣﺼﺮﻑ ﻫﺴﺘﻨﺪ ﺍﻣﺎ ﺍﻳﻦ ﻏﺬﺍﻫﺎ ﻧﻴﺰ ﺣﺠﻢ‬ ‫ﻭﺳﻴﻌﻰ ﺍﺯ ﺍﻳﻦ ﻣﺎﺩﻩ ﻣﻐﺬﻯ ﺑﻪ ﺍﻓﺰﺍﻳﺶ ﺣﺠﻢ ﺑﺎﻻﻯ ﺟﻴﻮﻩ ﺩﺭ ﮔﻮﺷﺖ ﺑﺮﺧﻰ ﺑﺮﺍﻯ ﺩﺭﻳﺎﻓﺖ ﺁﻫﻦ ﻣﺤﺴﻮﺏ ﻣﻰﺷﻮﻧﺪ ﺳﻼﻣﺖ ﻗﻠﺐ ﺭﺍ ﺑﻪ ﺧﻄﺮ ﻣﻰ ﺍﻧﺪﺍﺯﻧﺪ ﻭ ﺑﻪ‬
‫ﺑﺮﻧﺞ ﺳﻔﻴﺪ‪ :‬ﺍﮔﺮﭼﻪ ﻏﻼﺕ ﺳﺒﻮﺱ‬ ‫ﺑﺎﻻﻯ ﺳﺪﻳﻢ ﺭﺍ ﺩﺍﺭﻧﺪ ﺑﻪ ﻃﻮﺭﻯ ﻛﻪ ﻫﺮ‬
‫ﺩﺍﺭ ﻣﻰ ﺗﻮﺍﻥ ﺧﻄﺮ ﻣﺮگ ﻧﺎﺷﻰ ﺍﺯ‬ ‫ﺳﻮﺳﻴﺲ ﻣﻰ ﺗﻮﺍﻥ ﺣﺪﺍﻗﻞ ﺣﺎﻭﻯ ‪700‬‬ ‫ﺳﻼﻣﺖ ﺍﻭ ﻛﻤﻚ ﻣﻰﻛﻨﺪ‪ .‬ﺍﺳﻴﺪ ﻓﻮﻟﻴﻚ ﺍﺯ ﻣﺎﻫﻰﻫﺎ ﺑﺎﻳﺪ ﻣﺼﺮﻑ ﺍﻳﻦ ﻧﻮﻉ ﺍﺯ )ﺳﺒﺰﻳﺠﺎﺕ ﺑﺮﮔﺪﺍﺭ‪ ،‬ﮔﺮﻳﭗﻓﺮﻭﺕ‪ ،‬ﺭﺍﺣﺘﻰ ﻣﻰ ﺗﻮﺍﻧﻨﺪ ﺍﺯ ﺭژﻳﻢ ﻏﺬﺍﻳﻰ ﺷﻤﺎ‬
‫ﺑﻴﻤﺎﺭﻯ ﻫﺎﻯ ﻗﻠﺒﻰ ﺭﺍ ﺗﺎ ‪ 20‬ﺩﺭﺻﺪ‬ ‫ﻣﻴﻠﻰ ﮔﺮﻡ ﺳﺪﻳﻢ ﺑﺎﺷﺪ‪ .‬ﺍﮔﺮ ﻗﺮﺍﺭ ﺍﺳﺖ‬ ‫ﺩﺭ ﻣﻮﺍﺩ ﺧﻮﺭﺍﻛﻰ ﺳﺮﺷﺎﺭ ﺍﺯ ﻭﻳﺘﺎﻣﻴﻦ ‪ C‬ﻣﺎﻫﻰﻫﺎ ﺭﺍ ﺑﻪ ﻫﻔﺘﻪﺍﻯ ﻳﻚ ﺑﺎﺭ ﻛﺎﻫﺶ ﭘﺮﺗﻘﺎﻝ‪ ،‬ﺣﺒﻮﺑﺎﺕ(‪ .‬ﻣﺼﺮﻑ ﻣﻜﻤﻞﻫﺎﻯ ﺣﺬﻑ ﺷﻮﻧﺪ‪ ،‬ﺑﻴﺸﺘﺮ ﻣﻌﺮﻓﻰ ﺷﺪﻩ ﺍﻧﺪ‪.‬‬
‫ﻛﺎﻫﺶ ﺩﻫﺪ ﺍﻣﺎ ﺩﺭ ﻋﻮﺽ ﻣﺼﺮﻑ ﻏﻼﺕ‬ ‫ﺍﺯ ﻏﺬﺍﻫﺎﻯ ﻣﻨﺠﻤﺪ ﺷﺪﻩ ﺍﺳﺘﻔﺎﺩﻩ ﻛﻨﻴﺪ‪،‬‬
‫ﺗﺼﻔﻴﻪ ﺷﺪﻩ ﻛﻪ ﻣﻮﺍﺩ ﻣﻐﺬﻯ ﻣﺤﺮﻭﻡ‬ ‫ﻧﻮﻋﻰ ﺭﺍ ﺍﻧﺘﺨﺎﺏ ﻧﻤﺎﻳﻴﺪ ﻛﻪ ﻛﻤﺘﺮ ﺍﺯ‬ ‫ﻣﺎﻧﻨﺪ ﻣﺮﻛﺒﺎﺕ )ﭘﺮﺗﻘﺎﻝ‪ ،‬ﮔﺮﻳﭗﻓﺮﻭﺕ‪ ،‬ﺩﻫﻴﺪ‪ ،‬ﺍﻣﺎ ﮔﺮﺩﻭ ﻭ ﺑﺬﺭ ﻛﺘﺎﻥ ﺭﺍ ﺣﺘﻤﺎ ﻏﺬﺍﻳﻰ ﻧﻴﺰ ﻣﻔﻴﺪ ﺍﺳﺖ‪ ،‬ﺍﻣﺎ ﺁﻧﻬﺎ ﺑﻪ ﺷﺪﺕ ﻗﺒﻞ ﺍﺯ ﻣﻌﺮﻓﻰ ﺍﻳﻦ ﻏﺬﺍﻫﺎﻯ ﺧﻄﺮﻧﺎﻙ‬
‫ﺩﺍﺭﻧﺪ‪ ،‬ﺑﺮ ﺭﻭﻯ ﺳﻼﻣﺖ ﺷﻤﺎ ﺑﺮﻋﻜﺲ‬ ‫‪ 500‬ﻣﻴﻠﻰ ﮔﺮﻡ ﺳﺪﻳﻢ ﺩﺭ ﻫﺮ ﻭﻋﺪﻩ ﺑﻪ‬
‫ﻋﻤﻞ ﻣﻰ ﻛﻨﺪ‪ .‬ﻣﻄﺎﻟﻌﺎﺕ ﻧﺸﺎﻥ ﺩﺍﺩﻩ‬ ‫ﻟﻴﻤﻮﺗﺮﺵ ﻭ ﻧﺎﺭﻧﮕﻰ(‪ ،‬ﺳﺒﺰﻳﺠﺎﺕ ﺳﺒﺰ ﺩﺭ ﺭژﻳﻢ ﻏﺬﺍﻳﻰ ﺭﻭﺯﺍﻧﻪ ﺧﻮﺩ ﻓﺮﺍﻣﻮﺵ ﻣﻮﺟﺐ ﻳﺒﻮﺳﺖ ﻣﻰﺷﻮﻧﺪ ﻛﻪ ﻣﻨﺠﺮ ﺑﻪ ﺑﺎﻳﺪ ﮔﻔﺖ ﺑﺴﻴﺎﺭﻯ ﺍﺯ ﻣﺮﺩﻡ ﻣﻰ ﺩﺍﻧﻨﺪ‬
‫ﺍﻓﺮﺍﺩﻯ ﻛﻪ ﺑﻴﺸﺘﺮﻳﻦ ﻣﻴﺰﺍﻥ ﻣﺼﺮﻑ‬ ‫ﺑﺪﻧﺘﺎﻥ ﺑﺮﺳﺪ‪.‬‬
‫ﺑﺮﻧﺞ ﺳﻔﻴﺪ ﺭﺍ ﺩﺍﺭﻧﺪ‪ ،‬ﺑﻴﺸﺘﺮ ﺩﺭﻡ ﻋﺮﺽ‬ ‫ﭘﻨﻴﺮ ﺷﻮﺭ‪ :‬ﺣﺘﻰ ﺍﮔﺮ ﭘﻨﻴﺮ ﺟﺰﻭ ﺍﺻﻠﻰ‬ ‫ﺑﺮﮔﺪﺍﺭ )ﺍﺳﻔﻨﺎﺝ‪ ،‬ﻛﻠﻢﭘﻴﭻ(‪ ،‬ﺑﺮﻭﻛﻠﻰ ﻭ ﻧﻜﻨﻴﺪ‪ .‬ﺑﻪ ﻋﻼﻭﻩ‪ ،‬ﺍﻣﮕﺎﻫﺎ ﻛﻠﻴﺪﻯ ﺑﺮﺍﻯ ﻧﻔﺦ ﻭ ﻧﺎﺭﺍﺣﺘﻰ ﺷﻜﻢ ﻣﻰﺷﻮﺩ‪ .‬ﺧﻮﺭﺩﻥ ﻛﻪ ﻣﺼﺮﻑ ﺑﻴﺶ ﺍﺯ ﺣﺪ ﻧﻤﻚ ﺑﺎﻋﺚ‬
‫ﻭﻋﺪﻩ ﺻﺒﺤﺎﻧﻪ ﺷﻤﺎ ﺍﺳﺖ‪ ،‬ﻧﻮﻉ ﺷﻮﺭ ﺁﻥ‬
‫ﺩﻳﺎﺑﺖ ﻧﻮﻉ ﺩﻭ ﻫﺴﺘﻨﺪ‪.‬‬ ‫ﺩﺭ ﻫﺮ ﻓﻨﺠﺎﻥ ﻣﻰ ﺗﻮﺍﻧﺪ ‪ 700‬ﻣﻴﻠﻰ ﮔﺮﻡ‬ ‫ﺩﺭ ﺍﻧﻮﺍﻉ ﻧﺎﻥ ﺟﻮ ﻳﺎ ﻏﻼﺕ ﻏﻨﻰ ﺷﺪﻩ‪ ،‬ﺁﺑﺮﺳﺎﻧﻰ ﻫﺴﺘﻨﺪ‪ ،‬ﺑﻪ ﺍﻳﻦ ﻣﻌﻨﻰ ﻛﻪ ﺁﻫﻦ ﻣﻮﺭﺩﻧﻴﺎﺯ ﺑﺮﺍﻯ ﻛﻤﻚ ﺑﻪ ﺑﺎﻻ ﺭﻓﺘﻦ ﺍﻓﺰﺍﻳﺶ ﻣﻴﺰﺍﻥ ﻓﺸﺎﺭ ﺧﻮﻥ ﻣﻰ ﺷﻮﺩ ﺍﻣﺎ‬
‫ﺳﻴﺐ ﺯﻣﻴﻨﻰ ﺳﺮﺥ ﻛﺮﺩﻩ‪ :‬ﺍﮔﺮﭼﻪ‬ ‫ﺳﺪﻳﻢ ﺩﺍﺷﺘﻪ ﺑﺎﺷﺪ‪ .‬ﭘﺲ ﺑﺪﻧﺒﺎﻝ ﺍﻧﺘﺨﺎﺏ‬
‫ﺳﻴﺐ ﺯﻣﻴﻨﻰ ﺧﻮﺩ ﻣﻨﺒﻊ ﻏﻨﻰ ﺍﺯ‬ ‫ﭘﻨﻴﺮﻫﺎﻯ ﺑﺪﻭﻥ ﻧﻤﻚ ﻳﺎ ﻣﺎﺳﺖ ﻳﻮﻧﺎﻧﻰ‬ ‫ﻧﺨﻮﺩ ﺧﺸﻚ ﺷﺪﻩ ﻭ ﺑﺮﺧﻰ ﻣﻐﺰﻫﺎ ﻛﻤﻚ ﻣﻰﻛﻨﻨﺪ ﺗﺎ ﻇﺎﻫﺮ ﺷﻤﺎ ﺑﺴﻴﺎﺭ ﺍﻧﺮژﻯ ﺑﺪﻥ ﻭ ﺩﺍﺷﺘﻦ ﺷﺮﺍﻳﻂ ﺑﻬﺘﺮ ﺍﻣﺮﻯ ﻫﻨﻮﺯ ﺧﻴﻠﻰ ﺍﺯ ﺍﻓﺮﺍﺩ ﻧﻤﻰ ﺩﺍﻧﻨﺪ ﻛﻪ ﻓﺸﺎﺭ‬
‫ﻛﺮﺑﻮﻫﻴﺪﺭﺍﺕ ﺑﺮﺍﻯ ﻛﻨﺘﺮﻝ ﺳﻄﺢ ﻗﻨﺪ‬ ‫ﺳﺎﺩﻩ ﻛﻢ ﭼﺮﺏ ﺑﻪ ﺟﺎﻯ ﭘﻨﻴﺮ ﺑﺎﺷﻴﺪ‪.‬‬
‫ﺧﻮﻥ ﺍﺳﺖ ﺍﻣﺎ ﺯﻣﺎﻧﻰ ﻛﻪ ﺳﺮﺥ ﻣﻰ‬ ‫ﺍﻳﻦ ﻧﻮﻉ ﻣﺎﺳﺖ ﻋﻼﻭﻩ ﺑﺮ ﺍﻳﻦ ﻛﻪ ﻛﻢ‬ ‫ﺧﻮﻥ ﺑﺎﻻﻯ ﻛﻨﺘﺮﻝ ﻧﺸﺪﻩ ﻣﻰ ﺗﻮﺍﻧﺪ‬ ‫ﺿﺮﻭﺭﻯ ﺍﺳﺖ‪.‬‬ ‫)ﺑﺎﺩﺍﻡﺯﻣﻴﻨﻰﻳﺎﺗﺨﻤﻪﺁﻓﺘﺎﺑﮕﺮﺩﺍﻥ(ﻳﺎﻓﺖ ﺷﺎﺩﺍﺏﺗﺮ ﺷﻮﺩ‪.‬‬
‫ﺷﻮﺩ‪ ،‬ﺭﻭﻧﺪ ﻣﻌﻜﻮﺱ ﻳﺎﻓﺘﻪ ﻭ ﺑﺎﻋﺚ‬ ‫ﻧﻤﻚ ﺍﺳﺖ‪ ،‬ﭘﺮﻭﺗﺌﻴﻦ ﺟﺎﻳﮕﺰﻳﻦ ﭘﻨﻴﺮ ﺭﺍ‬
‫ﺍﻓﺰﺍﻳﺶ ﻛﻠﺴﺘﺮﻭﻝ ﻭ ﺍﻓﺰﺍﻳﺶ ﻭﺯﻥ‬ ‫ﻣﻰﺷﻮﺩ‪ .‬ﻋﻼﻭﻩ ﺑﺮ ﻓﻮﺍﻳﺪ ﺁﻥ ﺑﺮﺍﻯ ﺭﺷﺪ‪ ،‬ﺑﺴﺘﻨﻰ ﺑﺨﻮﺭﻳﺪ‪ ،‬ﺍﺷﻜﺎﻝ ﻧﺪﺍﺭﺩ ﺩﺭﺍﻳﻦﺩﻭﺭﺍﻥﻫﻢﻓﺴﺖﻓﻮﺩﻧﺨﻮﺭﻳﺪ ﺑﺎﻋﺚ ﺳﺨﺖ ﺷﺪﻥ ﻋﺮﻭﻕ ﻭ ﺍﻓﺰﺍﻳﺶ‬
‫ﻣﻰ ﺗﻮﺍﻧﺪ ﺑﻪ ﺑﺪﻥ ﺷﻤﺎ ﺑﺮﺳﺎﻧﺪ‪.‬‬ ‫ﺍﺳﻴﺪﻓﻮﻟﻴﻚ ﺑﻪ ﻛﺎﻫﺶ ﺷﻴﻮﻉ ﺑﺮﺧﻰ ﻣﺎﺳﺖ‪ ،‬ﺷﻴﺮ )ﺑﺎ ﻭﻳﺘﺎﻣﻴﻦ ‪ D‬ﻏﻨﻰ ﺯﻣﺎﻧﻰ ﻛﻪ ﻭﻳﺎﺭ ﺩﻭﺭﺍﻥ ﺑﺎﺭﺩﺍﺭﻯ ﺩﺍﺭﻳﺪ‪ ،‬ﺧﻄﺮ ﺍﺑﺘﻼ ﺑﻪ ﺑﻴﻤﺎﺭﻯ ﻫﺎﻯ ﻗﻠﺒﻰ ﺷﻮﺩ‪.‬‬
‫ﻣﻰﺷﻮﺩ‪.‬‬ ‫ﺧﺎﻣﻪ ﻗﻬﻮﻩ‪ :‬ﺧﺎﻣﻪ ﻫﺎﻯ ﺭﻭﻯ ﻗﻬﻮﻩ‬
‫ﻧﻮﺷﺎﺑﻪ ﻫﺎﻯ ﺭژﻳﻤﻰ‪ :‬ﻣﺼﺮﻑ ﺍﻳﻦ‬ ‫ﺣﺎﻭﻯ ﺍﺳﻴﺪﻫﺎﻯ ﭼﺮﺏ ﺗﺮﺍﻧﺲ ﻫﺴﺘﻨﺪ‬ ‫ﻧﻘﺺﻫﺎﻯ ﻣﺎﺩﺭﺯﺍﺩﻯ ﻣﺎﻧﻨﺪ ﺍﺯ ﻫﻢ ﺟﺪﺍ ﺷﺪﻩ(‪ ،‬ﭘﻨﻴﺮ ﻭ ﺣﺘﻰ ﺑﺴﺘﻨﻰ ﻣﻨﺎﺑﻊ ﺑﺎﻳﺪ ﺑﻪ ﺧﺎﻃﺮ ﺩﺍﺷﺘﻪ ﺑﺎﺷﻴﺪ ﻛﻪ ﺧﻮﺭﺩﻥ ﺍﻟﺒﺘﻪ ﺍﻳﻦ ﻫﻤﻪ ﻣﺎﺟﺮﺍ ﻧﻴﺴﺖ‪ .‬ﭼﻮﻥ‬
‫ﻧﻮﻉ ﻧﻮﺷﺎﺑﻪ ﻫﺎ ﻋﻼﻭﻩ ﺑﺮ ﺍﻳﻦ ﻛﻪ ﺑﺎﻋﺚ‬ ‫ﻛﻪ ﻧﺸﺎﻥ ﺩﺍﺩﻩ ﺷﺪﻩ ﺧﻄﺮ ﺍﻓﺰﺍﻳﺶ‬
‫ﺍﻓﺰﺍﻳﺶ ﺩﻭﺭ ﻛﻤﺮ ﻭ ﺍﻓﺰﺍﻳﺶ ﻏﻴﺮ ﻃﺒﻴﻌﻰ‬ ‫ﺳﻄﺢ ﻛﻠﺴﺘﺮﻭﻝ ﻭ ﻛﺎﻫﺶ ﺣﺎﻓﻈﻪ ﺩﺭ‬ ‫ﺷﺪﻥ ﺳﺘﻮﻥ ﻓﻘﺮﺍﺕ ﻧﻴﺰ ﻛﻤﻚ ﻣﻰﻛﻨﺪ‪ .‬ﺳﺮﺷﺎﺭ ﻛﻠﺴﻴﻢ ﻭ ﺑﺮﺍﻯ ﺭﺷﺪﻭﻧﻤﻮ ﻧﻮﺯﺍﺩ ﺯﻳﺎﺩ ﺭﻭﻏﻦ ﻭ ﭼﺮﺑﻰ ﻭ ﻣﻮﺍﺩ ﺑﻰﺍﺭﺯﺵ‪ ،‬ﺗﺤﻘﻴﻘﺎﺕ ﻧﺸﺎﻥ ﺩﺍﺩﻩ ﺍﺳﺖ ﻛﻪ ﺍﺑﺘﻼ ﺑﻪ‬

‫ﺳﻄﺢ ﻗﻨﺪ ﺧﻮﻥ ﻣﻰﺷﻮﺩ‪.‬‬ ‫ﺳﻌﻰ ﻛﻨﻴﺪ ﺑﺮﺍﻯ ﺻﺒﺤﺎﻧﻪ ﻏﻼﺕ ﻏﻨﻰ ﺑﺴﻴﺎﺭ ﺣﻴﺎﺗﻰ ﻫﺴﺘﻨﺪ ﻋﻼﻭﻩ ﺑﺮ ﺁﻥ ﻃﻌﻢ ﺑﻪ ﺷﻤﺎ ﺍﺣﺴﺎﺱ ﺗﻨﺒﻠﻰ ﺧﻮﺍﻫﺪ ﺩﺍﺩ ﭼﺎﻗﻰ ﺑﺎ ﻣﺼﺮﻑ ﺳﺪﻳﻢ ﺑﺎﻻ ﺍﺭﺗﺒﺎﻁ ﺩﺍﺭﺩ‪.‬‬

‫ﺷﺪﻩ ﻭ ﻳﻚ ﻟﻴﻮﺍﻥ ﺁﺏ ﮔﺮﻳﭗﻓﺮﻭﺕ‪ ،‬ﺑﺴﻴﺎﺭ ﻣﻄﻠﻮﺑﻰ ﻧﻴﺰ ﺩﺍﺭﻧﺪ‪ ،‬ﺗﺎ ﺟﺎﻳﻰ ﻭ ﺑﻪ ﻋﻼﻭﻩ ﺑﺎﻋﺚ ﭼﺎﻗﻰ ﺷﻤﺎ ﺧﻮﺍﻫﺪ ﻣﻄﺎﻟﻌﺎﺕ ﺩﻳﮕﺮ ﻫﻢ ﺣﺎﻛﻰ ﺍﺯ ﺁﻥ ﺍﺳﺖ‬

‫ﻧﺎﻫﺎﺭ ﺳﺎﻻﺩ ﺗﺨﻤﻪ ﺁﻓﺘﺎﺑﮕﺮﺩﺍﻥ‪ ،‬ﻛﻠﻢﭘﻴﭻ ﻛﻪ ﻣﻤﻜﻦ ﺍﺳﺖ‪ ،‬ﺍﺯ ﻧﻮﻉ ﻛﻢﭼﺮﺏ ﺁﻥ ﺷﺪ‪ .‬ﺑﻨﺎﺑﺮﺍﻳﻦ‪ ،‬ﭼﺮﺑﻰ ﺩﺭﻳﺎﻓﺘﻰ ﺧﻮﺩﺗﺎﻥ ﻛﻪ ﻣﺮﺩﺍﻥ ﺩﺍﺭﺍﻯ ﺍﺿﺎﻓﻪ ﻭﺯﻥ ﺑﺎ ﺑﺎﻻﺗﺮﻳﻦ‬

‫ﻭ ﻧﺨﻮﺩ ﻭ ﺑﻪ ﺩﻧﺒﺎﻝ ﺁﻥ ﻳﻚ ﻣﻴﺎﻥﻭﻋﺪﻩ ﻭ ﺍﺳﺘﻔﺎﺩﻩ ﻛﻨﻴﺪ ﻭ ﺩﺳﺖﻛﻢ ﺭﻭﺯﻯ ﺳﻪ ﺭﺍ ﺑﻪ ‪25‬ﺗﺎ‪ 30‬ﮔﺮﻡ ﺩﺭ ﺭﻭﺯ ﺑﺮﺳﺎﻧﻴﺪ‪ .‬ﻣﻴﺰﺍﻥ ﻣﺼﺮﻑ ﻧﻤﻚ‪ 61 ،‬ﺩﺭﺻﺪ ﺑﻴﺸﺘﺮ‬

‫ﺑﺮﺍﻯ ﺷﺎﻡ ﺳﺒﺰﻳﺠﺎﺕ ﺑﺨﻮﺭﻳﺪ‪ ،‬ﺣﺘﻰ ﺍﮔﺮ ﺑﺎﺭ ﺁﻥ ﺭﺍ ﺩﺭ ﻭﻋﺪﻩﻫﺎﻯ ﻏﺬﺍﻳﻰ ﺧﻮﺩ ﻫﻤﻴﻦﻃﻮﺭ ﻛﻪ ﺷﻜﻢ ﺷﻤﺎ ﺑﺰﺭگ ﻣﻰ ﺍﺯ ﺳﺎﻳﺮﻳﻦ ﺩﺭ ﺍﺛﺮ ﺑﻴﻤﺎﺭﻯ ﻫﺎﻯ ﻗﻠﺒﻰ‬

‫ﻳﻚ ﻫﻤﺒﺮﮔﺮ ﻫﻢ ﺩﺭ ﻛﻨﺎﺭ ﺁﻥ ﺩﺍﺷﺘﻴﺪ‪ .‬ﺑﮕﻨﺠﺎﻧﻴﺪ‪ .‬ﺑﻬﺘﺮ ﺍﺳﺖ ﻟﺒﻨﻴﺎﺕ ﺣﺎﻭﻯ ﺷﻮﺩ ﻭ ﻛﻢﻛﻢ ﺳﻨﮕﻴﻦ ﻣﻰﺷﻮﻳﺪ‪ ،‬ﻣﻰ ﻣﻴﺮﻧﺪ‪.‬‬

‫ﭘﺮﻭﺑﻴﻮﺗﻴﻚ ﺭﺍ ﺍﻧﺘﺨﺎﺏ ﻛﻨﻴﺪ ﻛﻪ ﻣﺤﺮﻙ ﺑﻴﺸﺘﺮ ﺑﻪ ﭘﺮﺧﻮﺭﻯ ﻭ ﺧﻮﺍﺑﻴﺪﻥ ﺗﻤﺎﻳﻞ ﺳﺒﺰﻳﺠﺎﺕ ﻛﻨﺴﺮﻭ ﺷﺪﻩ‪ :‬ﻣﺼﺮﻑ‬ ‫ﺑﺮﺍﻯ ﻛﻢﺧﻮﻥ ﻧﺸﺪﻥ‬
‫ﻭﻳﺘﺎﻣﻴﻦ‪ A‬ﺩﺭ ﻭﺍﻗﻊ ﭘﺮﻭﺗﺌﻴﻨﻰ ﺍﺳﺖ ﺷﻤﺎ ﺑﺮﺍﻯ ﺷﺎﺩﺍﺑﻰ ﻇﺎﻫﺮ ﻭ ﺍﺣﺴﺎﺱ ﻧﻴﺰ ﭘﻴﺪﺍ ﻣﻰﻛﻨﻴﺪ‪ .‬ﺑﺮﺍﻯ ﺍﺟﺘﻨﺎﺏ ﺍﺯ ﺍﻳﻦ ﺳﺒﺰﻳﺠﺎﺕ ﺍﮔﺮﭼﻪ ﭘﺎﻳﻪ ﻭ ﺳﻨﮓ ﺑﻨﺎﻯ‬

‫ﻛﻪ ﺍﺳﻴﺪ ﻓﻮﻟﻴﻚ ﺭﺍ ﻓﻌﺎﻝ ﻣﻰﻛﻨﺪ‪ .‬ﻫﺴﺘﻨﺪ‪ ،‬ﻧﺎﺧﻦ‪ ،‬ﻣﻮ ﻭ ﭘﻮﺳﺖ ﺷﻤﺎ ﺭﺍ ﻧﻴﺰ ﺣﺎﻻﺕ‪ ،‬ﻣﺼﺮﻑ ﻧﻜﺮﺩﻥ ﻏﺬﺍﻫﺎﻯ ﭼﺮﺏ ﻳﻚﺭژﻳﻢﻏﺬﺍﻳﻰ ﻓﺸﺎﺭﺧﻮﻥﭘﺴﻨﺪﺍﺳﺖ‬

‫ﺍﻳﻦ ﻭﻳﺘﺎﻣﻴﻦ ﺩﺭ ﮔﻮﺷﺖ ﻗﺮﻣﺰ‪ ،‬ﻣﺮﻍ‪ ،‬ﻓﻮﻕﺍﻟﻌﺎﺩﻩﻛﺮﺩﻩ‪،‬ﺭﺷﺪﺁﻥﺭﺍﺗﺴﺮﻳﻊﻭﺁﻧﻬﺎ ﻭ ﻓﺴﺖﻓﻮﺩ ﺭﻭﺷﻰ ﺳﺮﻳﻊ ﻭ ﺳﺎﺩﻩ ﺍﺳﺖ‪ .‬ﺍﻣﺎ ﻣﻨﻈﻮﺭ ﻣﺎ ﺳﺒﺰﻳﺠﺎﺗﻰ ﻧﻴﺴﺖ ﻛﻪ ﺩﺭ‬