ืœื”ื™ื•ืช ืขื ืจื•ื’ืข, ื—ื•ืกืŸ ื•ืื™ื–ื•ืŸ ืคื ื™ืžื™ ื‘ืžืฆื‘ ื•ื–ืžืŸ ืžืืชื’ืจื™ื

ืจื•ื’ืข, ื—ื•ืกืŸ ื•ืื™ื–ื•ืŸ ืคื ื™ืžื™ - ื“ื•ื•ืงื ืขื›ืฉื™ื•!

ื’ืœื• 7 ืžืคืชื—ื•ืช ืชื•ื“ืขืชื™ื™ื ืœืื™ื–ื•ืŸ ืคื ื™ืžื™ ื•ืคืขื•ืœื” ื ื›ื•ื ื” ื‘ื–ืžื ื™ื ืžืืชื’ืจื™ื!ย 

ื‘ื•ื•ื™ื“ืื• ื–ื”, ืจื•ืื™ ื”ื ื™ื’ ืžืกื‘ื™ืจ ืืช ืขืงืจื•ื ื•ืช ื”ื™ื™ืŸ ื•ื”ื™ืื ื’, ื‘ืื•ืคืŸ ืฉืขื•ื–ืจ ืœืคืชื— ื—ื•ืกืŸ ื ืคืฉื™ ื•ืœืฉืžื•ืจ ืขืœ ืจื•ื’ืข ื’ื ื‘ืžืฆื‘ื™ื ืงืฉื™ื.

ืœื™ืžื“ื• ื˜ื›ื ื™ืงื•ืช ืžืขืฉื™ื•ืช ืœื”ืชืžื•ื“ื“ื•ืช ืขื ืœื—ืฅ, ืฉื™ื˜ื•ืช ืœื”ื’ื‘ืจืช ื”ืžื•ื“ืขื•ืช ื”ืขืฆืžื™ืช,
ื•ื“ืจื›ื™ื ืœื™ืฆื™ืจืช ื”ืจืžื•ื ื™ื” ืคื ื™ืžื™ืช.ย 

ื‘ื™ืŸ ืื ืืชื ืžืชืžื•ื“ื“ื™ื ืขื ืืชื’ืจื™ื ื™ื•ืžื™ื•ืžื™ื™ื ืื• ืžืฉื‘ืจื™ื ื’ื“ื•ืœื™ื, ื”ื›ืœื™ื ืฉืชืงื‘ืœื• ื›ืืŸ ื™ืขื–ืจื• ืœื›ื ืœื”ืฉื™ื’ ืื™ื–ื•ืŸ, ืฉืœื•ื•ื” ื•ื‘ื™ื˜ื—ื•ืŸ ืคื ื™ืžื™.ย 

ืฆืคื• ืขื›ืฉื™ื• ื•ื’ืœื• ืื™ืš ืœืฉื ื•ืช ืืช ื—ื™ื™ื›ื ืœื˜ื•ื‘ื”.

ื›ื“ื™ ืœื”ืชืขื“ื›ืŸ ื›ืฉื™ื•ืฆื ื•ื™ื“ืื• ื—ื“ืฉ, ืžื•ืžืœืฅ ืœื”ื™ืจืฉื ืœืขืจื•ืฅ ื‘ืœื—ื™ืฆื” ืขืœ ื”ื›ืคืชื•ืจ >

ืคืจืงื™ ื”ื”ื“ืจื›ื” ื•ื–ืžื ื™ื”ื

00:00 โ€“ ืคืชื™ื—ื”

1:46 โ€“ ืœื”ื™ื•ืช ืขื ื›ื•ื•ื ื”

5:50 โ€“ ื”ืกื‘ืจ ืขืœ ื™ื™ืŸ ื•ื™ืื ื’

8:15 – ื”ืชื™ื™ื—ืกื•ืช ื›ืœืœื™ืช ืœืžืฆื‘

10:49 – ืœืžืฆื•ื ืืช ื”ืงืฆื‘ ื”ื ื›ื•ืŸ

13:00 – ืงืฉืจ ืขื ืžื” ืฉืงื•ืจื”

16:37 – ื—ืฉื™ื‘ื” ื•ืจื’ืฉื•ืช ืฉืœื™ืœื™ื™ื ื•ื—ื™ื•ื‘ื™ื™ื

21:15 – To take care

23:26 – ื”ื—ื–ืจืช ืฉืงื˜ ื•ืžืจื›ื– ืคื ื™ืžื™

29:56 – ืœื”ื™ื•ืช ืขื ื”ืื”ื•ื‘ื™ื ืฉืœื ื•

31:14 โ€“ ืกื™ื›ื•ื ื•ืกื™ื•ื

7 ื”ืžืคืชื—ื•ืช ืœืจื•ื’ืข, ื—ื•ืกืŸ ื•ืื™ื–ื•ืŸ ืคื ื™ืžื™ ื‘ืžืฆื‘ ื•ื–ืžืŸ ืžืืชื’ืจื™ื

  1. ื”ืชื™ื™ื—ืกื•ืช ื›ืœืœื™ืช ืœืžืฆื‘
  2. ืœืžืฆื•ื ืืช ื”ืงืฆื‘ ื”ื ื›ื•ืŸ
  3. ืงืฉืจ ืขื ืžื” ืฉืงื•ืจื”
  4. ื—ืฉื™ื‘ื” ื•ืจื’ืฉื•ืช ืฉืœื™ืœื™ื™ื ื•ื—ื™ื•ื‘ื™ื™ื
  5. To take care
  6. ื”ื—ื–ืจืช ืฉืงื˜ ื•ืžืจื›ื– ืคื ื™ืžื™
  7. ืœื”ื™ื•ืช ืขื ื”ืื”ื•ื‘ื™ื ืฉืœื ื•

ื›ื“ื™ ืœืงื‘ืœ ืœืžื™ื™ืœ ืงื•ื‘ืฅ ืžืขื•ืฆื‘ ืขื ื˜ื‘ืœืช ืžื” ื™ืขืฉื” ืœื™ ื™ื•ื ืžืขื•ืœื”, ื™ืฉ ืœืžืœื ืืช ืคืจื˜ื™ื™ืš ืœืžื˜ื”:

ืžื” ืœืขืฉื•ืช ืขื ื”ื™ืœื“ื™ื ื‘ื—ื•ืคืฉ

ื”ื ื—ื™ื•ืช ืœืžื™ืœื•ื™ ื”ื“ืฃ

ื. ืœืžืฆื•ื ื–ืžืŸ ืœืฉื‘ืช ืขืœ ื–ื”.

ื‘. ืœื—ืฉื•ื‘ ืขืœ ืื™ืœื• ื“ื‘ืจื™ื ื™ืขืฉื• ืœื›ื ื™ื•ื ืžืขื•ืœื”

ื’. ืœืจืฉื•ื ืืช ื”ื“ื‘ืจื™ื ื”ืืœื• ื‘ืฆื“ ื”ื™ืžื ื™ ืฉืœ ื”ื˜ื‘ืœื”

ื“. ื‘ื›ืœ ื™ื•ื ืžื™ืžื™ ื”ืฉื‘ื•ืข, ืœืขืฉื•ืช ืกื™ืžืŸ ื•ื™ ืื• ืกืžื™ื™ืœื™, ื‘ืžืงื•ื ื”ืžืชืื™ื ืœืื—ืจ ื”ืคืขื™ืœื•ืช

ื”. ื‘ืกื•ืฃ ื”ืฉื‘ื•ืข ืœืกื›ื ืืช ืžืกืคืจ ื”ืคืขืžื™ื ืฉืœ ืขืฉื™ื™ืช ื›ืœ ืคืขื™ืœื•ืช ืžืกื•ื™ืžืช

ื•. ืœืื—ืจ ืžื›ืŸ – ืœืกื›ื ืืช ืกื””ื› ื”ืคืขื™ืœื•ื™ื•ืช ื”ื›ืœืœื™ ืฉื ืขืฉื• ื‘ืžื”ืœืš ื›ืœ ื”ืฉื‘ื•ืข ืžื›ืœ ื”ืคืขื™ืœื•ื™ื•ืช ื‘ื™ื—ื“

ืขืงืจื•ื ื•ืช ืœืขืฉื•ืช ืืช ื–ื” ื ื›ื•ืŸ

  1. ืœื”ืชื™ื™ื—ืก ืœื–ื” ื‘ื˜ื•ื‘
  2. ืฉืœื ื™ื”ื™ื” ืžืขื™ืง, ืžืฆื™ืง, ืžื˜ืจื™ื“, ืžืœื—ื™ืฅ
  3. ืœื”ื—ืœื™ื˜ ื‘ืขืฆืžื ื•, ืขืœ ืขืฆืžื ื•, ืœืขืฆืžื ื•
  4. ืœื ืจืฉื™ืžืช ืžื˜ืœื•ืช
  5. ืœื ื—ื™ื™ื‘ื™ื ืœืขืฉื•ืช ื”ื›ืœ ื›ืœ ื™ื•ื
  6. ืœืจืฉื•ื ื‘ืžื”ืœืš ื”ื™ื•ื โ€“ ืžืฉืคืจ ืขืฉื™ื™ื”
  7. ืœื ืœื”ืชื‘ืืก ืื ืœื ืขื•ืฉื™ื โ€“ ืœื—ืฉื•ื‘ ืื™ืš ืžื—ืจ ื›ืŸ
  8. ืœื ืชื—ืจื•ืช ืขื ืืฃ ืื—ื“
  9. ืขื™ื“ื•ื“ ืขื“ื™ืŸ
  10. ืชืžื™ื“ ืืคืฉืจ ืœื—ื–ื•ืจ ืœื–ื”

ืžืืžืจ ืขืœ ื‘ืจื–ืœ

ืื– ื›ืš ื–ื” ืงื•ืจื”:ย 

ื›ืฉืžื•ืจื’ืฉ ืกื˜ืจืก, ืื—ื“ ื”ื”ื•ืจืžื•ื ื™ื ื”ืขื™ืงืจื™ื™ื ืฉืžื•ืคืจืฉื™ื ื‘ื’ื•ืฃ ื”ื•ื ืงื•ืจื˜ื™ื–ื•ืœ (Cortisol), ืฉื”ื•ื ื”ืฆื•ืจื” ื”ื‘ื™ื•ืœื•ื’ื™ืช ื”ื˜ื‘ืขื™ืช (ื•ื”ื—ื–ืงื” ืคื™ 40) ืžื”ื”ื•ืจืžื•ืŸ ื”ืกื™ื ื˜ื˜ื™ ืงื•ืจื˜ื™ื–ื•ืŸ ืฉื ื™ืชืŸ ื›ืชืจื•ืคื”.ย 

ื”ืงื•ืจื˜ื™ื–ื•ืœ ืžื“ื›ื ืชื”ืœื™ื›ื™ื ื—ื™ืกื•ื ื™ื™ื ื‘ื’ื•ืฃ, ืœืžืฉืœย ืขืœ ื™ื“ื™ ืฉื”ื•ื ืžื•ื ืข ืฉื’ืฉื•ื’ ืฉืœ ืชืื™ T ืชื•ืš ืฉื™ื‘ื•ืฉ ืคืขื™ืœื•ืชื ืฉืœ IL-1 ื•-IL-2, ื•ื”ืคืจืขื” ืœื™ืฆื™ืจืช ื’ื•ืจื ื’ื“ื™ืœื” ืฉืœ ืชืื™ T (ื•ื•ื™ืงื™ืจืคื•ืื”).ย 

ื•ื›ืš, ื›ืฉืžืขืจื›ืช ื”ื—ื™ืกื•ืŸ ืžืชืคืงื“ืช ืคื—ื•ืช ื‘ื™ืขื™ืœื•ืช, ื”ืงื ื“ื™ื“ื” ืžืฉื’ืฉื’ืช.

ืœืกื™ื›ื•ื

ืคื•ืœืื˜ ืื• B9 ื”ื™ื ื• ื•ื™ื˜ืžื™ืŸ ื—ื™ื•ื ื™ ื”ืžืžืœื ืชืคืงื™ื“ ืžื›ืจื™ืข ื‘ืชื”ืœื™ื›ื™ื ืคื™ื–ื™ื•ืœื•ื’ื™ื™ื ืฉื•ื ื™ื ื‘ื’ื•ืฃ.

ื—ืฉื•ื‘ ืœื•ื•ื“ื ืืช ื”ืจืžื” ื”ืชืงื™ื ื” ืฉืœื• ื‘ื’ื•ืคื ื•, ื›ื“ื™ ืฉื ื”ื ื” ืžื‘ืจื™ืื•ืช, ืื ืจื’ื™ื”, ื—ืฉื™ื‘ื” ื•ื”ืจื’ืฉื” ืžื™ื˜ื‘ื™ื™ื.

ืฉื™ื”ื™ื” ื‘ื”ืฆืœื—ื” ื•ืœื‘ืจื™ืื•ืช,

ืจื•ืื™

ืจื•ืื™ ื”ื ื™ื’

ืื”ื‘ืช ืืช ื”ืžืืžืจ?

ื›ื“ืื™ ืœืฉืชืฃ ื—ื‘ืจื•ืช ื•ื—ื‘ืจื™ื ืฉืœื“ืขืชืš ื™ืชื—ื‘ืจื• ืืœื™ื• ื’ื ื”ื:

ืื”ื‘ืช ืืช ื”ืžืืžืจ?

ื”ื™ืจืฉืžื• ื›ืืŸ ื›ื“ื™ ืœืงื‘ืœ ืขื“ื›ื•ื ื™ื ืœืžื™ื™ืœ,
ืขืœ ืžืืžืจื™ื ื—ื“ืฉื™ื ืฉื™ื•ืฆืื™ื, ื•ืขื•ื“

ื›ืชื™ื‘ืช ืชื’ื•ื‘ื”

ื”ืื™ืžื™ื™ืœ ืœื ื™ื•ืฆื’ ื‘ืืชืจ. ืฉื“ื•ืช ื”ื—ื•ื‘ื” ืžืกื•ืžื ื™ื *

ืงื‘ืœ/ื™ ืืช ื”ื™ื“ืข, ื”ื˜ื™ืคื™ื ื•ื”ืฉื™ื˜ื•ืช ืฉื™ืขื–ืจื• ืœืš ืœื”ื™ื•ืช ื‘ืžื™ื˜ื‘ืš, ืžื‘ื—ื™ื ืช ื‘ืจื™ืื•ืช, ืื ืจื’ื™ื”, ื”ืจื’ืฉื”, ืคืจื•ื“ื•ืงื˜ื™ื‘ื™ื•ืช, ื•ืขื•ื“

ืืœ ืชืคืกืคืกื• ืืช ื”ื•ื™ื“ืื• ื•ื”ืžืืžืจื™ื ื”ื—ื“ืฉื™ื:

ื”ื™ืจืฉืžื• ืœืžื’ื–ื™ืŸ ืฉืœื ื•

ื•ืงื‘ืœื• ืขื•ื“ ื”ืจื‘ื” ื™ื“ืข ืขืœ ืฉื™ืœื•ื‘ ืฉืœ ื‘ืจื™ืื•ืช ื•ื—ื™ื™ื ื˜ื•ื‘ื™ื
ืžื’ื–ื™ืŸ ืœื”ื™ื•ืช ื‘ืžื™ื˜ื‘ื™ ืžืืช ืจื•ืื™ ื”ื ื™ื’