ื”ืขื“ืคืชื›ื ืขื•ื“ื›ื ื” ืขื‘ื•ืจ ื”ืžืคื’ืฉ ื”ื–ื”. ื›ื“ื™ ืœืฉื ื•ืช ืืช ื”ื’ื“ืจืช ื”ื—ืฉื‘ื•ืŸ ืœืฆืžื™ืชื•ืช, ืขื‘ืจื• ืืœ
ืœื”ื–ื›ื™ืจื›ื, ื ื™ืชืŸ ืœืขื“ื›ืŸ ืืช ื”ืžื“ื™ื ื” ืื• ื”ืฉืคื” ื”ืžื•ืขื“ืคื•ืช ืขืœื™ื›ื ื‘ื›ืœ ืขืช ื‘
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ืฉื™ืœื’'ื™ื˜ ื”ื•ื ื—ื•ืžืจ ืžืกืชื•ืจื™ ื‘ื• ืžืฉืชืžืฉื™ื ื‘ืจืคื•ืื” ื”ืขืžืžื™ืช ื–ื” ืืœืคื™ ืฉื ื™ื. ืื•ืœื™ "ืชืจื•ืคืช ื”ื”ืจื™ื" ื”ื–ื• ื”ื™ื ืืคื•ืคืช ืžืกืชื•ืจื™ืŸ, ืื‘ืœ ืžื—ืงืจื™ื ืžื•ื“ืจื ื™ื™ื ืžืชื—ื™ืœื™ื ืœื—ืฉื•ืฃ ืจื‘ื™ื ืžื”ื™ืชืจื•ื ื•ืช ื”ื‘ืจื™ืื•ืชื™ื™ื ื”ืคื•ื˜ื ืฆื™ืืœื™ื™ื ืฉืœ ื”ื—ื•ืžืจ ื”ืžื“ื”ื™ื ื”ื–ื”. 

ืฉื™ืœื’'ื™ื˜ ืขืฉื•ื™ ืœื”ืคื•ืš ืœืชืจื•ืคื” ืžื•ื“ืจื ื™ืช ืžื”ื”ืจื™ื ืขื ืžื’ื•ื•ืŸ ื™ืชืจื•ื ื•ืช, ืžืคืขื™ืœื•ืช ื ื•ื’ื“ืช ื—ืžืฆื•ืŸ ื•ืขื“ ืชืžื™ื›ื” ื‘ื‘ืจื™ืื•ืช ื”ื’ื‘ืจ.

ืžื”ื• ืฉื™ืœื’'ื™ื˜?

ืฉื™ืœื’'ื™ื˜ ื”ื•ื ื—ื•ืžืจ ื“ื‘ื™ืง ื“ืžื•ื™ ื’ื•ืžื™ ืฉืฆื‘ืขื• ื™ื›ื•ืœ ืœื”ืฉืชื ื•ืช ืžื—ื•ื ื‘ื”ื™ืจ ืขื“ ืฉื—ื•ืจ-ื—ื•ื ื›ื”ื”. ื”ื•ื ืžื•ืคืง ื‘ืขื™ืงืจ ืžืกืœืขื™ื ื‘ืจื›ืกื™ ื”ืจื™ื ืฉื•ื ื™ื ื‘ื”ื•ื“ื•, ืจื•ืกื™ื”, ืคืงื™ืกื˜ืŸ ื•ืกื™ืŸ, ื‘ื—ื•ื“ืฉื™ื ืžืื™ ืขื“ ื™ื•ืœื™. ืœืจื•ื‘ ืฉื™ืœื’'ื™ื˜ ืžื•ืคืง ืžื”ืจื™ ื”ื™ืžืœืื™ื” ื•ื”ื™ื ื“ื•-ื›ื•ืฉ.

ืฉื™ืœื’'ื™ื˜ ื”ื•ื ืชืขืจื•ื‘ืช ืฉืœ ื—ื•ืžืจื™ื ืฆืžื—ื™ื™ื ื•ืžื™ื ืจืœื™ื™ื. ืœืคื™ ืžื—ืงืจื™ื, ื”ื•ื ื ื•ืฆืจ ื›ืืฉืจ ื—ื•ืžืจ ืฆืžื—ื™ ืื•ืจื’ื ื™ ื ื“ื—ืก ื‘ื™ืŸ ืกืœืขื™ื ื›ื‘ื“ื™ื. ื‘ื“ืจืš ื›ืœืœ ื”ื—ื•ืžืจ ื”ืžื“ื”ื™ื ื”ื–ื” ืžืชืคืชื— ืขืœ ื“ืคื ื•ืช ืฉืœ ืกืœืขื™ื ืชืœื•ืœื™ื ื•ืฉื˜ื•ืคื™ ืฉืžืฉ ื‘ื’ื•ื‘ื” ืจื‘, ื‘ื™ืŸ 1,000 ืขื“ 5,000 ืžื˜ืจื™ื ืžืขืœ ืคื ื™ ื”ื™ื. ืžื—ืงืจื™ื ื’ื ื”ืจืื• ื›ื™ ื”ืกื™ื›ื•ื™ ืœื”ื™ื•ื•ืฆืจื•ืช ืฉืœ ืฉื™ืœื’'ื™ื˜ ื’ื‘ื•ื” ื™ื•ืชืจ ื‘ืกืœืขื™ื ื ืงื‘ื•ื‘ื™ื™ื ืฉืขืฉื™ืจื™ื ื‘ืคื—ืžืŸ ืื•ืจื’ื ื™ ื‘ืื•ืคืŸ ื˜ื‘ืขื™.

ื”ืžื™ืœื” "ืฉื™ืœื’'ื™ื˜" ืœืงื•ื—ื” ืžืกื ืกืงืจื™ื˜, ื•ืžืฉืžืขื•ืชื” "ื›ื•ื‘ืฉ ืื• ืฉืœื™ื˜ ืฉืœ ื”ืจื™ื ื•ืžื—ืกืœ ื—ื•ืœืฉื”." ื”ืฉื ื”ื–ื” ืžืจืžื– ืœื ืจืง ืขืœ ื ื˜ื™ื™ืชื• ืฉืœ ืฉื™ืœื’'ื™ื˜ ืœื—ืœื—ืœ ืœื›ืœ ืžืงื•ื ืขืœ ื“ืคื ื•ืช ื”ืกืœืขื™ื ื”ื—ืฉื•ืคื•ืช, ืืœื ื’ื ืขืœ ื”ื™ืชืจื•ื ื•ืช ื”ื‘ืจื™ืื•ืชื™ื™ื ื”ืžื™ื•ื—ืกื™ื ืœื•.

ื”ื—ื•ืžืจื™ื ื”ืžื–ื™ื ื™ื ืฉืžื›ื™ืœ ืฉื™ืœื’'ื™ื˜

ื‘ืจืคื•ืืช ื”ืื™ื•ืจื•ื•ื“ื” ืžืฉืชืžืฉื™ื ื‘ืฉื™ืœื’'ื™ื˜ ื›ืชืจื•ืคื” ืขืžืžื™ืช ื–ื” ืžืื•ืช ืฉื ื™ื, ื•ื™ื™ืชื›ืŸ ืฉื”ื•ื ืื—ื“ ืžืคืœืื™ ื”ื˜ื‘ืข. ื–ืืช ืžืคื ื™ ืฉืฉื™ืœื’'ื™ื˜ ืขืฉื™ืจ ื‘ืžื™ื ืจืœื™ื ื˜ื‘ืขื™ื™ื ื›ืžื• ื‘ืจื–ืœืžื’ื ื–ื™ื•ื ื•ืื‘ืฅ

ืฉื™ืœื’'ื™ื˜ ืขืฉื™ืจ ื’ื ื‘ื—ื•ืžืฆื” ืคื•ืœื‘ื™ืช ื”ืžื”ื•ื•ื” 60-80% ืžื”ื”ืจื›ื‘ ื”ื›ื•ืœืœ ืฉืœื•. ืžืืžื™ื ื™ื ื›ื™ ื—ื•ืžืฆื” ืคื•ืœื‘ื™ืช ื ื•ืฆืจืช ื›ืชื•ืฆืจ ืœื•ื•ืื™ ืฉืœ ืคื™ืจื•ืง ื—ื•ืžืจ ืื•ืจื’ื ื™, ื›ืžื• ืฆืžื—ื™ื, ืขืœ-ื™ื“ื™ ื—ื™ื™ื“ืงื™ื ื•ืคื˜ืจื™ื•ืช. ืœืคื™ ื”ืจืคื•ืื” ื”ื”ื•ื“ื™ืช ื”ืžืกื•ืจืชื™ืช, ื”ื—ื•ืžืฆื” ื”ืคื•ืœื‘ื™ืช ืฉืžื›ื™ืœ ืฉื™ืœื’'ื™ื˜ ืขืฉื•ื™ื” ืœืขื–ื•ืจ ื‘ืžื’ื•ื•ืŸ ืจื—ื‘ ืฉืœ ืžื—ืœื•ืช.

ืžื”ื ื”ืฉื™ืžื•ืฉื™ื ื”ืžืกื•ืจืชื™ื™ื ื‘ืฉื™ืœื’'ื™ื˜?

ื‘ืื™ื•ืจื•ื•ื“ื”, ื”ืจืคื•ืื” ื”ืžืกื•ืจืชื™ืช ืฉืœ ืชืจื‘ื•ื™ื•ืช ื”ื•ื“ื• ืจื‘ื•ืช, ืžืฉืชืžืฉื™ื ื‘ืฉื™ืœื’'ื™ื˜ ื›ืžืขื˜ ื›ืžื• ื‘ืชืจื•ืคืช ืคืœื ืœื›ืœ ื”ืžื—ืœื•ืช. ื‘ื™ืŸ ื”ืžื—ืœื•ืช ื”ืœืœื• ื”ืคืจืขื•ืช ืขื™ื›ื•ืœ, ืกื•ื›ืจืช, ืžื—ืœื•ืช ืฉืœ ื“ืจื›ื™ ื”ืฉืชืŸ ื•ืชืžื™ื›ื” ื‘ืžืขืจื›ืช ื”ื—ื™ืกื•ืŸ.

ื‘ืขื•ื“ ื‘ืจืคื•ืื” ื”ืื™ื•ืจื•ื•ื“ื™ืช ื”ืžืกื•ืจืชื™ืช ืžื”ืœืœื™ื ืืช ืฉื™ืœื’'ื™ื˜ ื‘ื–ื›ื•ืช ืžื’ื•ื•ืŸ ื”ื™ืชืจื•ื ื•ืช ื”ื‘ืจื™ืื•ืชื™ื™ื ื”ืคื•ื˜ื ืฆื™ืืœื™ื™ื ืฉืœื•, ื’ื ืœืคื™ ืžื—ืงืจื™ื ืžื•ื“ืจื ื™ื™ื ืื•ืœื™ ืื›ืŸ ื™ืฉ ืœื—ื•ืžืจ ื”ื–ื” ืกื’ื•ืœื•ืช ื™ื•ืฆืื•ืช ื“ื•ืคืŸ.

ื‘ื™ืŸ ื”ืกื’ื•ืœื•ืช ื”ืืคืฉืจื™ื•ืช ื”ืžื“ื”ื™ืžื•ืช ืฉืœ ืฉื™ืœื’'ื™ื˜ ืฉื™ืคื•ืจ ืชื’ื•ื‘ืช ื”ืกื˜ืจืก, ื”ืงืœื” ืขืœ ืขื™ื™ืคื•ืช, ืฉื™ืคื•ืจ ื”ื‘ื™ืฆื•ืขื™ื ื•ืชืžื™ื›ื” ื‘ืžืกืœื•ืœื™ ืกื™ืœื•ืง ื”ืจืขืœื™ื ื‘ื’ื•ืฃ.

ืœื”ืœืŸ 6 ื™ืชืจื•ื ื•ืช ืคื•ื˜ื ืฆื™ืืœื™ื™ื ืฉืœ ืฉื™ืœื’'ื™ื˜.

1. ืฉื™ืœื’'ื™ื˜ ืขืฉื•ื™ ืœืฉืคืจ ืืช ืชื’ื•ื‘ืช ื”ืกื˜ืจืก

ืกื˜ืจืก ื”ื•ื ื—ื•ื•ื™ื” ืฉื›ื™ื—ื” ืœืžื“ื™ ืขื‘ื•ืจ ืจื•ื‘ ื”ืื ืฉื™ื. ืกื˜ืจืก ื›ืจื•ื ื™ ืื• ืืจื•ืš-ื˜ื•ื•ื— ื ืงืฉืจ ืœืฉื•ืจื” ืืจื•ื›ื” ืฉืœ ื‘ืขื™ื•ืช ื‘ืจื™ืื•ืช, ืžื”ืคืจืขื•ืช ื ืคืฉื™ื•ืช ื•ืขื“ ืžื—ืœื•ืช ืœื‘ ื•ื›ืœื™ ื“ื. ืžื—ืงืจื™ื ืืคื™ืœื• ืงื•ืฉืจื™ื ืกื˜ืจืก ื›ืจื•ื ื™ ืœืชื’ื•ื‘ื” ื—ื™ืกื•ื ื™ืช ื™ืจื•ื“ื”, ืขืงื” ื—ืžืฆื•ื ื™ืช ืžื•ื’ื‘ืจืช ื•ืจืžืช ื“ืœืงืช ื’ื‘ื•ื”ื” ื™ื•ืชืจ.

ืฉื™ืœื’'ื™ื˜ ืขืฉื•ื™ ืœืกื™ื™ืข ื‘ื”ืคื—ืชืช ื”ืขืงื” ื”ื—ืžืฆื•ื ื™ืช ื•ื‘ื”ืคื—ืชืช ื”ื“ืœืงืช ื‘ื’ื•ืฃ. ืžื—ืงืจ ื›ืคื•ืœ-ืกืžื™ื•ืช, ืืงืจืื™ ื•ืžื‘ื•ืงืจ-ืคืœืฆื‘ื• ืื—ื“ ื”ืชืžืงื“ ื‘ืžืชืŸ ืชื•ืกืฃ ืฉื™ืœื’'ื™ื˜ ืœื ืฉื™ื ืื—ืจื™ ื—ื™ื“ืœื•ืŸ ื•ืกืช ืฉืกื‘ืœื• ืžืื•ืกื˜ืื•ืคื ื™ื”. ืื•ืกื˜ืื•ืคื ื™ื” ื”ื™ื ืฆืคื™ืคื•ืช ืžื™ื ืจืœื™ืช ื ืžื•ื›ื” ืฉืœ ื”ืขืฆื ืฉืขืœื•ืœื” ืœื”ื—ืœื™ืฉ ืืช ื”ืขืฆืžื•ืช.

ื‘ืžื—ืงืจ ื–ื” ื”ืฉืชืชืคื• ื ืฉื™ื ื‘ื ื•ืช 45-65 ืฉื ื” ืฉื—ื•ืœืงื• ืœืงื‘ื•ืฆื•ืช ืฉืงื™ื‘ืœื• ืชื•ืกืฃ ืฉื™ืœื’'ื™ื˜ ืื• ืคืœืฆื‘ื• ืžื“ื™ ื™ื•ื ื‘ืžืฉืš 48 ืฉื‘ื•ืขื•ืช. ื”ืžื—ืงืจ ื’ื™ืœื” ืจืžื•ืช ื ืžื•ื›ื•ืช ื™ื•ืชืจ ืฉืœ ื“ืœืงืช ื•ืขืงื” ื—ืžืฆื•ื ื™ืช, ืคื—ื•ืช ืื•ื‘ื“ืŸ ืขืฆื ื•ืจืžื•ืช ื’ื‘ื•ื”ื•ืช ื™ื•ืชืจ ืฉืœ ื’ืœื•ื˜ืชื™ื•ืŸ ื‘ืžื—ื–ื•ืจ ื”ื“ื ื‘ืงื‘ื•ืฆื•ืช ืฉืงื™ื‘ืœื• ืชื•ืกืฃ ืฉื™ืœื’'ื™ื˜.

ื’ืœื•ื˜ืชื™ื•ืŸ ื”ื•ื ืื—ื“ ืžื ื•ื’ื“ื™ ื”ื—ืžืฆื•ืŸ ื”ื—ืฉื•ื‘ื™ื ื‘ื™ื•ืชืจ ื”ืžื™ื•ืฆืจื™ื ื‘ื’ื•ืฃ. ื’ื ืžื—ืงืจื™ื ื‘ื‘ืขืœื™ ื—ื™ื™ื ืžืฆื‘ื™ืขื™ื ืขืœ ื›ืš ื›ื™ ืฉื™ืœื’'ื™ื˜ ืขืฉื•ื™ ืœืฉืžืฉ ื›ื ื•ื’ื“ ื—ืžืฆื•ืŸ ืจื‘-ืขื•ืฆืžื” ืขืœ-ื™ื“ื™ ื”ืขืœืืช ื”ืจืžื•ืช ืฉืœ ื ื•ื’ื“ื ื™ ื—ืžืฆื•ืŸ ืื—ืจื™ื ืฉืžื™ื•ืฆืจื™ื ื‘ื’ื•ืฃ, ื›ืžื• ืงื˜ืœืื–.

ื™ืฉ ืœืฆื™ื™ืŸ ื›ื™ ื‘ืžื—ืงืจ ืื—ืจ ื‘ื‘ืขืœื™ ื—ื™ื™ื ืฉื™ืœื’'ื™ื˜ ืชืจื ืœืขืœื™ื™ื” ื‘ืขืงื” ื”ื—ืžืฆื•ื ื™ืช. ืžืืžื™ื ื™ื ื›ื™ ื–ื” ื ื‘ืข ืžื›ืš ืฉืฉื™ืœื’'ื™ื˜ ืžื•ื•ืกืช ืืช ืคืขื™ืœื•ืช ืžืขืจื›ืช ื”ื—ื™ืกื•ืŸ, ื•ืœื ืกืชื ืžืžืจื™ืฅ ืื•ืชื”.

2. ืฉื™ืœื’'ื™ื˜ ืขืฉื•ื™ ืœืชืจื•ื ืœื”ืงืœื” ืขืœ ืขื™ื™ืคื•ืช

ืขื™ื™ืคื•ืช ืžื•ื’ื“ืจืช ื›ืชื—ื•ืฉืช ืชืฉื™ืฉื•ืช ืื• ืœืื•ืช ื•ืžื—ืกื•ืจ ื›ืœืœื™ ื‘ืื ืจื’ื™ื”. ืืžื ื ืขื™ื™ืคื•ืช ืขืฉื•ื™ื” ืœื”ื™ื•ืช ืงืฆืจืช-ื˜ื•ื•ื—, ืื‘ืœ ื”ื™ื ื’ื ืขืœื•ืœื” ืœื”ืคื•ืš ืœื›ืจื•ื ื™ืช ื•ืœื”ืฉืคื™ืข ืขืœ ื”ื‘ืจื™ืื•ืช ื•ื”ืจื•ื•ื—ื” ื”ื›ืœืœื™ืช ื‘ื˜ื•ื•ื— ื”ืืจื•ืš.

ืœืคื™ ืžื—ืงืจื™ื ืžืกื•ื™ืžื™ื, ืขื“ 10% ืžื”ืื•ื›ืœื•ืกื™ื™ื” ื”ื‘ื•ื’ืจืช ื‘ื›ืœ ืจื—ื‘ื™ ื”ืขื•ืœื ืกื•ื‘ืœื™ื ืžืขื™ื™ืคื•ืช ื›ืจื•ื ื™ืช ืื• ืืจื•ื›ืช-ื˜ื•ื•ื—. ื›ืžื• ื›ืŸ, ืžืขืจื™ื›ื™ื ืฉื›-1% ืžืื•ื›ืœื•ืกื™ื™ืช ื”ืขื•ืœื ืกื•ื‘ืœื™ื ืžืชืกืžื•ื ืช ื”ืขื™ื™ืคื•ืช ื”ื›ืจื•ื ื™ืช.

ืžื—ืงืจื™ื ืžืฆื‘ื™ืขื™ื ืขืœ ื›ืš ืฉืฉื™ืœื’'ื™ื˜ ืขืฉื•ื™ ืœืขื–ื•ืจ ื ื’ื“ ืขื™ื™ืคื•ืช. ืžื—ืงืจ ืื—ื“ ื‘ื‘ืขืœื™ ื—ื™ื™ื ืฉื—ืงืจ ืืช ืชืกืžื•ื ืช ื”ืขื™ื™ืคื•ืช ื”ื›ืจื•ื ื™ืช ื‘ืžื•ื“ืœ ืฉืœ ืขื›ื‘ืจื•ืฉื™ื ืžืฆื ื›ื™ ืžืชืŸ ืชื•ืกืฃ ืฉื™ืœื’'ื™ื˜ ื‘ืžืฉืš 3 ืฉื‘ื•ืขื•ืช ื”ื ื™ื‘ ืชื•ืขืœืช. ื”ืžื—ืงืจ ื’ื ืžืฆื ื›ื™ ืžืชืŸ ืชื•ืกืฃ ืขื ืฉื™ืœื’'ื™ื˜ ืชืจื ืœื”ืงืœื” ืขืœ ืชืกืžื™ื ื™ ื—ืจื“ื” ืฉืœืคืขืžื™ื ื ืœื•ื•ื™ื ืœืชืกืžื•ื ืช ื”ืขื™ื™ืคื•ืช ื”ื›ืจื•ื ื™ืช.

3. ืฉื™ืœื’'ื™ื˜ ืขืฉื•ื™ ืœืชืจื•ื ืœืฉื™ืคื•ืจ ื”ื‘ื™ืฆื•ืขื™ื ื”ืกืคื•ืจื˜ื™ื‘ื™ื™ื

ืื ืฉื™ื ืจื‘ื™ื ืฉืžื ื”ืœื™ื ืื•ืจื— ื—ื™ื™ื ืคืขื™ืœ ืœืคืขืžื™ื ื ืชืงืœื™ื ื‘ืชืงืจืช ื–ื›ื•ื›ื™ืช ื‘ืื™ืžื•ื ื™ื ืฉืœื”ื ื‘ื’ืœืœ ืขื™ื™ืคื•ืช ื”ื‘ื™ืฆื•ืขื™ื. ืขื™ื™ืคื•ืช ื”ื‘ื™ืฆื•ืขื™ื ื”ื™ื ื™ืจื™ื“ื” ื‘ืชืคื•ืงื” ื‘ืžื”ืœืš ื”ื–ืžืŸ.

ืžื—ืงืจื™ื ื’ื•ืจืกื™ื ื›ื™ ืฉื™ืœื’'ื™ื˜ ืขืฉื•ื™ ืœืชืจื•ื ืœืฉื™ืคื•ืจ ื‘ืขื™ื™ืคื•ืช ื”ื‘ื™ืฆื•ืขื™ื. ืžื—ืงืจ ืื—ื“ ื‘ื”ืฉืชืชืคื•ืช 63 ืฆืขื™ืจื™ื ืคืขื™ืœื™ื ื‘ื ื™ 21 ืขื“ 23 ืฉื ื” ื—ืงืจ ืืช ื”ื”ืฉืคืขื” ืฉืœ ืชื•ืกืฃ ืฉื™ืœื’'ื™ื˜ ืขืœ ื”ืขื™ื™ืคื•ืช ื•ื”ื™ืจื™ื“ื” ื‘ื›ื•ื— ืฉื”ืชืคืชื—ื• ื‘ืžื”ืœืš ืื™ืžื•ื ื™ื. ื”ืžืฉืชืชืคื™ื ื—ื•ืœืงื• ืœืงื‘ื•ืฆื” ืฉืงื™ื‘ืœื” ืชื•ืกืฃ ืฉื™ืœื’'ื™ื˜ ื•ืงื‘ื•ืฆื” ืฉืงื™ื‘ืœื” ืคืœืฆื‘ื•. ืœืื—ืจ 8 ืฉื‘ื•ืขื•ืช, ื”ืงื‘ื•ืฆื” ืฉืงื™ื‘ืœื” ืืช ื”ืชื•ืกืฃ ืขื ืฉื™ืœื’'ื™ื˜ ื”ื“ื’ื™ืžื” ื™ืจื™ื“ื” ื‘ืขื™ื™ืคื•ืช ื”ื‘ื™ืฆื•ืขื™ื ืœืขื•ืžืช ืงื‘ื•ืฆืช ื”ืคืœืฆื‘ื•.

4. ืฉื™ืœื’'ื™ื˜ ืขืฉื•ื™ ืœื”ื•ืขื™ืœ ืœื‘ืจื™ืื•ืช ื”ืžื•ื—

ื›ื›ืœ ืฉืขื•ืจื›ื™ื ื™ื•ืชืจ ืžื—ืงืจื™ื ื‘ื ื•ืฉื ื”ืžืจืชืง ื”ื–ื”, ื ืจืื” ื›ื™ ืฉื™ืœื’'ื™ื˜ ืขืฉื•ื™ ืœื”ื•ืขื™ืœ ืœื‘ืจื™ืื•ืช ื”ืžื•ื—. ืœื“ื•ื’ืžื”, ืžื—ืงืจื™ื ื’ื•ืจืกื™ื ื›ื™ ื”ื—ื•ืžืฆื” ื”ืคื•ืœื‘ื™ืช ืฉืžื›ื™ืœ ืฉื™ืœื’'ื™ื˜ ืขืฉื•ื™ื” ืœื”ื•ืขื™ืœ ื‘ืžื—ืœืช ืืœืฆื”ื™ื™ืžืจ.

ืžื—ืœืช ืืœืฆื”ื™ื™ืžืจ ื”ื™ื ืžื—ืœื” ืžืชืงื“ืžืช ืฉื’ื•ืจืžืช ืœืื•ื‘ื“ืŸ ื–ื™ื›ืจื•ืŸ ื•ืœื™ืจื™ื“ื” ืงื•ื’ื ื™ื˜ื™ื‘ื™ืช. ืžื—ืงืจื™ื ืžืฆื‘ื™ืขื™ื ืขืœ ื›ืš ืฉื”ืžื—ืœื” ื”ื–ื• ื ื’ืจืžืช, ื‘ื™ืŸ ื”ื™ืชืจ, ืขืœ-ื™ื“ื™ ื”ืฆื˜ื‘ืจื•ืช ืฉืœ ื—ืœื‘ื•ื ื™ื ืžืกื•ื™ืžื™ื ืฉืžืฉื‘ืฉื™ื ื•ืžื•ื ืขื™ื ืืช ื”ืชืงืฉื•ืจืช ื‘ื™ืŸ ืชืื™ ื”ืžื•ื—.

ืœืคื™ ืžื—ืงืจื™ื, ื—ื•ืžืฆื” ืคื•ืœื‘ื™ืช ืขืฉื•ื™ื” ืœืกื™ื™ืข ื‘ืžื ื™ืขืช ื”ืฆื˜ื‘ืจื•ืช ืฉืœ ืื•ืชื ื”ื—ืœื‘ื•ื ื™ื, ืžื” ืฉื™ื›ื•ืœ ืœืขื–ื•ืจ ื‘ืžื—ืœืช ืืœืฆื”ื™ื™ืžืจ. ืžื—ืงืจื™ื ื’ื ืžืฆืื• ื›ื™ ืฉื™ืœื’'ื™ื˜ ื™ื›ื•ืœ ืœืกื™ื™ืข ื‘ื—ื™ื–ื•ืง ื•ืฉื™ืคื•ืจ ืชืื™ ื”ืžื•ื—, ืžื” ืฉื™ื•ื‘ื™ืœ ืœืชืงืฉื•ืจืช ื˜ื•ื‘ื” ื™ื•ืชืจ ื‘ื™ืŸ ืชืื™ ื”ืžื•ื—. ืžื—ืงืจื™ื ื‘ื‘ืขืœื™ ื—ื™ื™ื ืขื ืฉื™ืœื’'ื™ื˜ ื•ืชืžืฆื™ืช ืืฉื•ื•ื’ื ื“ื” (ื•ื™ืชื ื™ื”) ื”ื“ื’ื™ืžื• ืฉื™ืคื•ืจ ืงื•ื’ื ื™ื˜ื™ื‘ื™ ื•ื™ืฆื™ืจืช ื–ื™ื›ืจื•ื ื•ืช ื˜ื•ื‘ื” ื™ื•ืชืจ.

5. ืฉื™ืœื’'ื™ื˜ ืขืฉื•ื™ ืœื”ื•ืขื™ืœ ืœื‘ืจื™ืื•ืช ื”ื’ื‘ืจ

ื˜ืกื˜ื•ืกื˜ืจื•ืŸ ื”ื•ื ื”ื”ื•ืจืžื•ืŸ ื”ื’ื‘ืจื™ ื”ืขื™ืงืจื™ ื”ื ื—ืฉื‘ ื›ืื—ืจืื™ ืœืžื’ื•ื•ืŸ ืจื—ื‘ ืฉืœ ืชื”ืœื™ื›ื™ื ื‘ื’ื•ืฃ ื”ื’ื‘ืจ. ื‘ื™ืŸ ื”ืชื”ืœื™ื›ื™ื ื”ืœืœื• ื”ืขืœืืช ืžืกืช ืฉืจื™ืจ, ืฉืžื™ืจื” ืขืœ ื›ื•ื— ื”ืฉืจื™ืจื™ื, ื™ืฆื•ืจ ื–ืจืข ื•ืฉืœื™ื˜ื” ื‘ื—ืฉืง ื”ืžื™ื ื™.

ืขื ื”ืฉื ื™ื, ื”ื’ื•ืฃ ืžืชื—ื™ืœ ืœื™ื™ืฆืจ ืคื—ื•ืช ื˜ืกื˜ื•ืกื˜ืจื•ืŸ ื‘ืื•ืคืŸ ื˜ื‘ืขื™. ืžื—ืงืจื™ื ืžืฆื‘ื™ืขื™ื ืขืœ ื›ืš ืฉื”ื—ืœ ืžื’ื™ืœ 30 ืคืœื•ืก ืจืžื•ืช ื”ื˜ืกื˜ื•ืกื˜ืจื•ืŸ ืืฆืœ ื’ื‘ืจื™ื ืžืชื—ื™ืœื•ืช ืœืจื“ืช ื‘-2-3% ื‘ื›ืœ ืฉื ื”.

ืจืžื•ืช ื˜ืกื˜ื•ืกื˜ืจื•ืŸ ื ืžื•ื›ื•ืช ื ืงืฉืจื• ืœื”ืฉืžื ืช ื™ืชืจ, ืžืกืช ืฉืจื™ืจ ื ืžื•ื›ื”, ื”ืคืจืขื•ืช ื–ืงืคื” ื•ืืฃ ื“ื™ื›ืื•ืŸ.

ืžื—ืงืจื™ื ืžืฆื‘ื™ืขื™ื ืขืœ ื›ืš ืฉืฉื™ืœื’'ื™ื˜ ืขืฉื•ื™ ืœืชืจื•ื ืœื”ืขืœืืช ืจืžื•ืช ื”ื˜ืกื˜ื•ืกื˜ืจื•ืŸ. ื›ืš, ืžื—ืงืจ ืืงืจืื™, ื›ืคื•ืœ-ืกืžื™ื•ืช ื•ืžื‘ื•ืงืจ-ืคืœืฆื‘ื• ืื—ื“ ื”ืชืžืงื“ ื‘ื’ื‘ืจื™ื ื‘ืจื™ืื™ื ื‘ื ื™ 45-55 ืฉื ื”.

ื”ืžื—ืงืจ ืขืงื‘ ืื—ืจ ื”ืžืฉืชืชืคื™ื ื‘ืžืฉืš 90 ื™ื•ื ื›ื“ื™ ืœื‘ื“ื•ืง ืื™ืš ืชื•ืกืฃ ืขื ืฉื™ืœื’'ื™ื˜ ื™ืฉืคื™ืข ืขืœ ืจืžื•ืช ื”ื˜ืกื˜ื•ืกื˜ืจื•ืŸ. ื”ืžื—ืงืจ ืžืฆื ืฉื”ืงื‘ื•ืฆื” ืฉืงื™ื‘ืœื” ืชื•ืกืฃ ืฉื™ืœื’'ื™ื˜ ื”ื“ื’ื™ืžื” ืขืœื™ื™ื” ืžืฉืžืขื•ืชื™ืช ื‘ืจืžื•ืช ืฉืœ ื˜ืกื˜ื•ืกื˜ืจื•ืŸ ื•ื’ื ืฉืœ ื“ึถื”ึดื™ื“ึฐืจื•ึน-ืึถืคึดึผื™ืึทื ึฐื“ืจื•ึนืกึฐื˜ึถืจื•ึนืŸ (DHEA)โ€Ž.

DHEA ื”ื•ื ื”ื”ื•ืจืžื•ืŸ ื”ืžืฉืžืฉ ืœื™ื™ืฆื•ืจ ื˜ืกื˜ื•ืกื˜ืจื•ืŸ ื‘ื’ื•ืฃ. ืžื—ืงืจื™ื ืžืฆื‘ื™ืขื™ื ืขืœ ื›ืš ืฉื ื˜ื™ืœืช DHEA ืขืฉื•ื™ื” ืœื”ื’ื“ื™ืœ ืืช ืจืžื•ืช ื”ื˜ืกื˜ื•ืกื˜ืจื•ืŸ ื”ื–ืžื™ืŸ ื‘ื’ื•ืฃ, ื›ืœื•ืžืจ ื˜ืกื˜ื•ืกื˜ืจื•ืŸ ืขื ื–ืžื™ื ื•ืช ื‘ื™ื•ืœื•ื’ื™ืช ื’ื‘ื•ื”ื”.

6. ืฉื™ืœื’'ื™ื˜ ืขืฉื•ื™ ืœืฉืคืจ ืจื™ืคื•ื™ ืคืฆืขื™ื

ืจื™ืคื•ื™ ืคืฆืขื™ื ื™ืขื™ืœ ื•ื‘ื˜ื•ื— ื”ื•ื ืื—ืช ื”ืชื•ืคืขื•ืช ื”ืžื•ืคืœืื•ืช ื”ืจื‘ื•ืช ื‘ื’ื•ืฃ ื”ืื“ื. ืชื”ืœื™ืš ืจื™ืคื•ื™ ืžื”ื™ืจ ื•ื”ื™ื’ื™ื™ื ื™ ื ื“ืจืฉ ื›ื“ื™ ืœืžื ื•ืข ืื™ื‘ื•ื“ ื“ื ื•ื–ื™ื”ื•ืžื™ื ืจื‘ื™ื.

ืžื—ืœื•ืช ืžืกื•ื™ืžื•ืช ื›ืžื• ืกื•ื›ืจืช ืขืœื•ืœื•ืช ืœืคื’ื•ืข ื‘ืชื”ืœื™ืš ืจื™ืคื•ื™ ื”ืคืฆืขื™ื. ื”ืคื’ื™ืขื” ื”ื–ื• ื™ื›ื•ืœื” ืœื”ื•ื‘ื™ืœ ืœืกื™ื›ื•ืŸ ืœื”ืชืคืชื—ื•ืช ื–ื™ื”ื•ืžื™ื.

ืžื—ืงืจื™ื ืžืฆื‘ื™ืขื™ื ืขืœ ื›ืš ืฉืฉื™ืœื’'ื™ื˜ ืขืฉื•ื™ ืœื”ืื™ืฅ ืืช ืชื”ืœื™ืš ืจื™ืคื•ื™ ื”ืคืฆืขื™ื. ื›ืš, ืžื—ืงืจ ืžื‘ื—ื ื” ืื—ื“ ืžืฆื ื›ื™ ืฉื™ืœื’'ื™ื˜ ืžืกื•ื’ืœ ืœื”ืื™ืฅ ืืช ื”ืžื”ื™ืจื•ืช ืฉืœ ืชื”ืœื™ืš ืจื™ืคื•ื™ ืคืฆืขื™ื. ื”ืžื—ืงืจ ื”ื–ื” ื’ื ืžืฆื ืฉื”ื—ื•ืžืจ ื”ืžื“ื”ื™ื ื”ื–ื” ืžืกื•ื’ืœ ืœื”ืคื—ื™ืช ืืช ื”ื“ืœืงืช ื”ื ืœื•ื•ื™ืช ืœืคืฆื™ืขื”. 

ืžื—ืงืจ ืืงืจืื™, ื›ืคื•ืœ-ืกืžื™ื•ืช ื•ืžื‘ื•ืงืจ-ืคืœืฆื‘ื• ื ื•ืกืฃ ื”ืชืžืงื“ ื‘ื”ืฉืคืขื•ืช ืฉืœ ืฉื™ืœื’'ื™ื˜ ืขืœ ืื™ื—ื•ื™ ืฉื‘ืจื™ื ื‘ืขืฆืžื•ืช. ื”ืžื—ืงืจ ืขืงื‘ ืื—ืจ 160 ื ื‘ื“ืงื™ื ื‘ื ื™ 18-60 ืฉื ื” ืฉืื•ื‘ื—ื ื• ืขื ืฉื‘ืจ ื‘ืขืฆื ื”ืฉื•ืงื”. ื”ืฉืชืชืคื• ื‘ื• 3 ื‘ืชื™ ื—ื•ืœื™ื ืฉื•ื ื™ื. ื”ื ื‘ื“ืงื™ื ื—ื•ืœืงื• ืœืงื‘ื•ืฆื” ืฉืงื™ื‘ืœื” ืชื•ืกืฃ ืฉื™ืœื’'ื™ื˜ ื•ืงื‘ื•ืฆื” ืฉืงื™ื‘ืœื” ืคืœืฆื‘ื•. ื”ืžื—ืงืจ ื ืžืฉืš 28 ื™ื•ื. ืœืคื™ ื”ื”ืขืจื›ื” ื”ืจื ื˜ื’ื ื™ืช ืฉืœ ื”ืงื‘ื•ืฆื” ืฉืงื™ื‘ืœื” ืชื•ืกืฃ ืฉื™ืœื’'ื™ื˜, ื”ื ื‘ื“ืงื™ื ื‘ืงื‘ื•ืฆื” ื–ื• ื”ื’ื™ืขื• ืœืื™ื—ื•ื™ ืฉื‘ืจ ืžืœื ืžื”ืจ ื™ื•ืชืจ ื‘-24 ื™ื•ื ื‘ื”ืฉื•ื•ืื” ืœืงื‘ื•ืฆืช ื”ืคืœืฆื‘ื•.

ื“ื‘ืจื™ ืกื™ื›ื•ื

ืฉื™ืœื’'ื™ื˜ ื”ื•ื ืชืขืจื•ื‘ืช ืฉืœ ื—ื•ืžืจื™ื ืฆืžื—ื™ื™ื ื•ืžื™ื ืจืœื™ื™ื ืžื”ืจื™ื, ื‘ื” ืžืฉืชืžืฉื™ื ื‘ืจืคื•ืืช ื”ืื™ื•ืจื•ื•ื“ื” ื–ื” ืžืื•ืช ืฉื ื™ื. ืžื—ืงืจื™ื ืžื•ื“ืจื ื™ื™ื ืžืฆื‘ื™ืขื™ื ืขืœ ื›ืš ืฉื”ื—ื•ืžืจ ื”ื–ื” ืื›ืŸ ืขืฉื•ื™ ืœื”ื™ื•ืช "ื›ื•ื‘ืฉ ื”ื”ืจื™ื ื•ืžื—ืกืœ ื”ื—ื•ืœืฉื”", ื‘ื’ืœืœ ื”ื™ืชืจื•ื ื•ืช ื”ื‘ืจื™ืื•ืชื™ื™ื ื”ืคื•ื˜ื ืฆื™ืืœื™ื™ื ืฉืœื•.

ืฉื™ืœื’'ื™ื˜ ืขืฉื•ื™ ืœื”ืขื ื™ืง ืžื’ื•ื•ืŸ ืจื—ื‘ ืฉืœ ื™ืชืจื•ื ื•ืช ืœื›ืœ ื”ื’ื•ืฃ, ืžืคืขื™ืœื•ืช ื ื•ื’ื“ืช ื—ืžืฆื•ืŸ ื—ื–ืงื” ื•ืขื“ ืฉื™ืคื•ืจ ื”ืชืคืงื•ื“ ื”ืงื•ื’ื ื™ื˜ื™ื‘ื™ ื•ื‘ืจื™ืื•ืช ื”ื’ื‘ืจ. ื”ื•ืกืคืช ืฉื’ื™ืœ'ื™ื˜ ืœืฉื’ืจืช ื‘ืจื™ืื•ืช ื˜ื•ื‘ื” ื™ื›ื•ืœื” ืœืชืจื•ื ืœืฉื™ืคื•ืจ ื”ื‘ืจื™ืื•ืช ื•ื”ืจื•ื•ื—ื” ื”ื›ืœืœื™ืช ืœืžืฉืš ืฉื ื™ื ืจื‘ื•ืช.

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โ€‹ื›ืชื‘ ื•ื™ืชื•ืจ:โ€‹ ืžืจื›ื– ื”ื‘ืจื™ืื•ืช ื”ื–ื” ืœื ื ื•ืขื“ ืœืื‘ื—ืŸ,,, โ€‹ื”ืฆื’ ืขื•ื“