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๐Ÿง  ๐ŸŒญืขื™ื‘ื•ื“ ื‘ืฉืจ ื•ื”ืฉืคืขืชื• ืขืœ ื”ืžื•ื—: ื”ืื ื”ืชื–ื•ื ื” ืฉืœื ื• ืคื•ื’ืขืช ื‘ื–ื™ื›ืจื•ืŸ?

ืžื” ื”ืงืฉืจ ื‘ื™ืŸ ื ืงื ื™ืงื™ื•ืช ืœื–ื™ื›ืจื•ืŸ ื—ืœืฉ? ืžื—ืงืจ ื—ื“ืฉ ื—ื•ืฉืฃ ืื™ืš ื‘ืฉืจ ืžืขื•ื‘ื“ ืขืœื•ืœ ืœื”ื–ื™ืง ืœืžื•ื— ื•ืœื”ืื™ืฅ ื“ืžื ืฆื™ื” โ€ข ื’ืœื• ืื™ืœื• ืžื–ื•ื ื•ืช ืฉื•ืžืจื™ื ืขืœ ื—ื“ื•ืช ืžื—ืฉื‘ืชื™ืช โ€“ ื•ืžื” ื›ื“ืื™ ืœื”ืชื—ื™ืœ ืœื”ื•ืจื™ื“ ืžื”ืชืคืจื™ื˜!

ื ืจืื•ืช ืžืคืชื”, ืื‘ืœ ืžื” ื”ืžื—ื™ืจ ืœื‘ืจื™ืื•ืช ื”ืžื•ื—? โš ๏ธ ื’ืœื• ืื™ืš ื‘ืฉืจ ืžืขื•ื‘ื“ ืžืฉืคื™ืข ืขืœ ื”ื–ื™ื›ืจื•ืŸ ืฉืœื›ื. ืฆื™ืœื•ื: pexels

ื‘ืžืฉืš ืฉื ื™ื ืจื‘ื•ืช ื”ื–ื”ื™ืจื• ืžื•ืžื—ื™ื ืžืคื ื™ ืฆืจื™ื›ื” ืžื•ืคืจื–ืช ืฉืœ ื‘ืฉืจ ืžืขื•ื‘ื“, ื‘ืฉืœ ื”ืงืฉืจ ื‘ื™ื ื• ืœื‘ื™ืŸ ืžื—ืœื•ืช ืœื‘, ืกื•ื›ืจืช ื•ืกื•ื’ื™ื ืžืกื•ื™ืžื™ื ืฉืœ ืกืจื˜ืŸ. ืืš ืžื—ืงืจ ื—ื“ืฉ, ืฉืคื•ืจืกื ื‘ื—ื•ื“ืฉ ื™ื ื•ืืจ ื”ืฉื ื” ื‘ื›ืชื‘ ื”ืขืช Neurology, ืžืขืœื” ื˜ืขื ื” ืžื“ืื™ื’ื” ื ื•ืกืคืช: ืฆืจื™ื›ื” ื’ื‘ื•ื”ื” ืฉืœ ื‘ืฉืจ ืžืขื•ื‘ื“ ืขืœื•ืœื” ืœื”ื’ื‘ื™ืจ ืืช ื”ืกื™ื›ื•ืŸ ืœื“ืžื ืฆื™ื” ื•ืœืคื’ื™ืขื” ืงื•ื’ื ื™ื˜ื™ื‘ื™ืช.

๐Ÿ” ืžื” ื”ืžื—ืงืจ ืžืฆื?
ื”ื—ื•ืงืจื™ื ืขืงื‘ื• ืื—ืจ ืœืžืขืœื” ืž-133,000 ืžืฉืชืชืคื™ื ื‘ืืจื”"ื‘ ื‘ืžืฉืš ื™ื•ืชืจ ืž-40 ืฉื ื”, ื•ื‘ื—ื ื• ืืช ื”ื”ืฉืคืขื•ืช ืฉืœ ื”ืจื’ืœื™ ื”ืชื–ื•ื ื” ืฉืœื”ื ืขืœ ื”ืชืคืงื•ื“ ื”ืžื•ื—ื™. ื”ืชื•ืฆืื•ืช ื”ืขืœื• ื›ื™ ืฆืจื™ื›ื” ื™ื•ืžื™ืช ืฉืœ ื‘ืฉืจ ืžืขื•ื‘ื“ (ื›ื’ื•ืŸ ื ืงื ื™ืงื™ื•ืช, ื‘ื™ื™ืงื•ืŸ, ืกืœืžื™ ื•ื ืงื ื™ืงื™ื) ืžื’ื‘ื™ืจื” ื‘-13% ืืช ื”ืกื™ื›ื•ืŸ ืœื“ืžื ืฆื™ื” ื•ื™ื›ื•ืœื” ืœื”ื•ื‘ื™ืœ ืœื”ื–ื“ืงื ื•ืช ืงื•ื’ื ื™ื˜ื™ื‘ื™ืช ืžื•ืงื“ืžืช ืฉืœ ืขื“ 1.69 ืฉื ื™ื.


๐Ÿงช ืœืžื” ื‘ืฉืจ ืžืขื•ื‘ื“ ืขืœื•ืœ ืœื”ื–ื™ืง ืœืžื•ื—?

ื‘ืฉืจ ืžืขื•ื‘ื“ ืžื›ื™ืœ ืจืžื•ืช ื’ื‘ื•ื”ื•ืช ืฉืœ ื—ื•ืžืจื™ื ืฉืขืœื•ืœื™ื ืœื”ื–ื™ืง ืœื‘ืจื™ืื•ืช ื”ืžื•ื—, ื›ื•ืœืœ:

1๏ธโƒฃ ื ืชืจืŸ ื‘ื›ืžื•ืช ื’ื‘ื•ื”ื” ๐Ÿง‚

๐Ÿ”น ื›ืžื•ืช ืžืœื— ื’ื‘ื•ื”ื” ืžืขืœื” ืืช ืœื—ืฅ ื”ื“ื, ืžื” ืฉืขืœื•ืœ ืœืคื’ื•ืข ื‘ื›ืœื™ ื”ื“ื ื‘ืžื•ื— ื•ืœืชืจื•ื ืœื‘ืขื™ื•ืช ืงื•ื’ื ื™ื˜ื™ื‘ื™ื•ืช.
๐Ÿ”น ืžื—ืงืจื™ื ืžืฆื‘ื™ืขื™ื ืขืœ ืงืฉืจ ื‘ื™ืŸ ื™ืชืจ ืœื—ืฅ ื“ื ืœื‘ื™ืŸ ืกื™ื›ื•ืŸ ืžื•ื’ื‘ืจ ืœืฉื‘ืฅ ื•ื“ืžื ืฆื™ื” ื•ืกืงื•ืœืจื™ืช.

2๏ธโƒฃ ืฉื•ืžืŸ ืจื•ื•ื™ ื’ื‘ื•ื” ๐Ÿฅ“

๐Ÿ”น ืฆืจื™ื›ืช ืฉื•ืžืŸ ืจื•ื•ื™ ื‘ื›ืžื•ืช ื’ื“ื•ืœื” ืžืขืœื” ืืช ืจืžื•ืช ื”ื›ื•ืœืกื˜ืจื•ืœ, ืคื•ื’ืขืช ื‘ืชืคืงื•ื“ ื”ื ื•ื™ืจื•ื ื™ื, ื•ืขืœื•ืœื” ืœื”ืคื—ื™ืช ืืช ื›ืžื•ืช ื”ื—ืœื‘ื•ืŸ BDNF - ื”ืื—ืจืื™ ืขืœ ืฆืžื™ื—ืช ืชืื™ ืžื•ื— ื—ื“ืฉื™ื.
๐Ÿ”น ืžื—ืงืจื™ื ืžืกื•ื™ืžื™ื ื”ืจืื• ื›ื™ ืชื–ื•ื ื” ืขืฉื™ืจื” ื‘ืฉื•ืžืŸ ืจื•ื•ื™ ืขืฉื•ื™ื” ืœื”ื—ืžื™ืจ ืžืฆื‘ื™ื ื ื•ื™ืจื•ืœื•ื’ื™ื™ื ืงื™ื™ืžื™ื.

3๏ธโƒฃ ื ื™ื˜ืจื™ื˜ื™ื ื•ื ื™ื˜ืจื˜ื™ื - ื—ื•ืžืจื™ื ืžืฉืžืจื™ื ื›ื™ืžื™ื™ื ๐Ÿญ

๐Ÿ”น ืžืฉืžืฉื™ื ืœืฉื™ืžื•ืจ ืฆื‘ืข ื•ืœืžื ื™ืขืช ื—ื™ื™ื“ืงื™ื, ืืš ืขืฉื•ื™ื™ื ืœื”ื’ื‘ื™ืจ ืœื—ืฅ ื—ืžืฆื•ื ื™ ื‘ืžื•ื—.
๐Ÿ”น ื ื•ื›ื—ื•ืชื ื‘ืชื–ื•ื ื” ื ืงืฉืจื” ืœืขืœื™ื™ื” ื‘ืจืžื•ืช ื“ืœืงืชื™ื•ืช โ€“ ืžื” ืฉื™ื›ื•ืœ ืœื–ืจื– ื ื™ื•ื•ืŸ ืžื•ื—ื™.


๐Ÿฅฆ ืžื” ืืคืฉืจ ืœืื›ื•ืœ ื‘ืžืงื•ื ื‘ืฉืจ ืžืขื•ื‘ื“ ื›ื“ื™ ืœื”ื’ืŸ ืขืœ ื”ืžื•ื—?

ื”ื—ื“ืฉื•ืช ื”ื˜ื•ื‘ื•ืช ื”ืŸ ืฉื”ื—ืœืคืช ื‘ืฉืจ ืžืขื•ื‘ื“ ื‘ืžืงื•ืจื•ืช ื—ืœื‘ื•ืŸ ื‘ืจื™ืื™ื ืขืฉื•ื™ื” ืœื”ืคื—ื™ืช ื‘-19% ืืช ื”ืกื™ื›ื•ืŸ ืœื“ืžื ืฆื™ื” ื•ืœืฆืžืฆื ื‘ืฉื ื” ื•-4 ื—ื•ื“ืฉื™ื ืืช ื”ื–ื“ืงื ื•ืช ื”ืžื•ื—.

๐Ÿ“Œ ื”ื—ืœื•ืคื•ืช ื”ื‘ืจื™ืื•ืชื™ื•ืช ื”ืžื•ืžืœืฆื•ืช:
โœ”๏ธ ืงื˜ื ื™ื•ืช ื•ืื’ื•ื–ื™ื ๐Ÿฅœ โ€“ ืžืงื•ืจ ืžืฆื•ื™ืŸ ืœื—ืœื‘ื•ืŸ ืฆืžื—ื™ ื•ืฉื•ืžื ื™ื ื‘ืจื™ืื™ื, ืžืคื—ื™ืชื™ื ื“ืœืงื•ืช ื‘ื’ื•ืฃ.
โœ”๏ธ ื“ื’ื™ื ืขืฉื™ืจื™ื ื‘ืื•ืžื’ื”-3 ๐ŸŸ โ€“ ืžืกื™ื™ืขื™ื ืœืชืคืงื•ื“ ื”ืžื•ื— ื•ืžื’ื ื™ื ืžืคื ื™ ื“ืžื ืฆื™ื”.
โœ”๏ธ ืขื•ืฃ ื•ื”ื•ื“ื• ๐Ÿ— โ€“ ืžืงื•ืจ ื—ืœื‘ื•ืŸ ืจื–ื”, ืขืฉื™ืจ ื‘ื‘ืจื–ืœ ื•-B12, ื—ืฉื•ื‘ ืœื‘ืจื™ืื•ืช ื”ืžื•ื—.
โœ”๏ธ ืžื•ืฆืจื™ ื—ืœื‘ ื“ืœื™ ืฉื•ืžืŸ ๐Ÿฅ› โ€“ ืžื›ื™ืœื™ื ืกื™ื“ืŸ ื•ื•ื™ื˜ืžื™ื ื™ื ื”ื—ื™ื•ื ื™ื™ื ืœืชืคืงื•ื“ ืงื•ื’ื ื™ื˜ื™ื‘ื™.
โœ”๏ธ ืฉืžื ื™ื ื‘ืจื™ืื™ื (ื›ื’ื•ืŸ ืฉืžืŸ ื–ื™ืช ื•ืฉืžืŸ ืื‘ื•ืงื“ื•) ๐Ÿฅ‘ โ€“ ืžืกื™ื™ืขื™ื ืœื”ื’ื ื” ืขืœ ืชืื™ ื”ืžื•ื— ื•ืฉื™ืคื•ืจ ื–ืจื™ืžืช ื”ื“ื ืœืžื•ื—.

๐ŸŸ ื‘ืจื™ื ืœืžื•ื—, ื˜ืขื™ื ืœื’ื•ืฃ! ื“ื’ ืงื•ื“ ืฆืœื•ื™ โ€“ ื”ื‘ื—ื™ืจื” ื”ื—ื›ืžื” ืœื—ื™ื–ื•ืง ื”ื–ื™ื›ืจื•ืŸ ื•ื”ืชืคืงื•ื“ ื”ืงื•ื’ื ื™ื˜ื™ื‘ื™, ืฆื™ืœื•ื: Getty Images

๐Ÿ”ฌ ื”ืื ื›ืœ ื‘ืฉืจ ืžื–ื™ืง ืœืžื•ื—?

๐Ÿ”Ž ื‘ื ื™ื’ื•ื“ ืœื‘ืฉืจ ืžืขื•ื‘ื“, ื”ืžื—ืงืจ ืœื ืžืฆื ืงืฉืจ ื‘ื™ืŸ ืื›ื™ืœื” ืฉืœ ื‘ืฉืจ ืื“ื•ื ืœื ืžืขื•ื‘ื“ (ื›ื’ื•ืŸ ืกื˜ื™ื™ืง, ื›ื‘ืฉ ื•ื—ื–ื” ื‘ืงืจ) ืœื‘ื™ืŸ ืกื™ื›ื•ืŸ ืžื•ื’ื‘ืจ ืœื“ืžื ืฆื™ื”.

๐Ÿ“ข ืžื” ื–ื” ืื•ืžืจ?
๐Ÿ‘‰ ื‘ืฉืจ ืœื ืžืขื•ื‘ื“ ืขืฉื•ื™ ืœื”ื™ื•ืช ืคื—ื•ืช ืžื–ื™ืง ืœื‘ืจื™ืื•ืช ื”ืžื•ื—, ื‘ืžื™ื•ื—ื“ ื›ืืฉืจ ืฆื•ืจื›ื™ื ืื•ืชื• ื‘ืžื™ื“ื” ื•ื‘ืฉื™ืœื•ื‘ ืขื ืชื–ื•ื ื” ืžืื•ื–ื ืช.


๐Ÿฉบ ืื™ืš ืœื”ื•ืจื™ื“ ืืช ื”ืกื™ื›ื•ืŸ ืœื“ืžื ืฆื™ื” ื“ืจืš ื”ืชื–ื•ื ื”?

1๏ธโƒฃ ืœื”ืคื—ื™ืช ื‘ื”ื“ืจื’ื” ืืช ืฆืจื™ื›ืช ื”ื‘ืฉืจ ื”ืžืขื•ื‘ื“ โ€“ ื”ื—ืœื™ืคื• ืื•ืชื• ื‘ื—ืœื‘ื•ืŸ ืฆืžื—ื™ ืื• ื‘ื‘ืฉืจ ื˜ืจื™.
2๏ธโƒฃ ืœืฉืœื‘ ื™ื•ืชืจ ืื•ืžื’ื”-3 โ€“ ืชื–ื•ื ื” ืขืฉื™ืจื” ื‘ื“ื’ื™ื ืžืกื™ื™ืขืช ืœื”ืคื—ืชืช ืชื”ืœื™ื›ื™ื ื“ืœืงืชื™ื™ื ื‘ืžื•ื—.
3๏ธโƒฃ ืœืฆืžืฆื ืžืœื— ื•ืฉื•ืžืŸ ืจื•ื•ื™ โ€“ ืื›ื™ืœืช ืžื–ื•ื ื•ืช ื˜ืจื™ื™ื ื•ืœื ืžืขื•ื‘ื“ื™ื ืขื•ื–ืจืช ืœืฉืžื•ืจ ืขืœ ืœื—ืฅ ื“ื ืชืงื™ืŸ.
4๏ธโƒฃ ืœืฆืจื•ืš ืžื–ื•ื ื•ืช ื ื•ื’ื“ื™ ื—ืžืฆื•ืŸ โ€“ ืคื™ืจื•ืช ื™ืขืจ, ื™ืจืงื•ืช ื™ืจื•ืงื™ื ื•ืื’ื•ื–ื™ื ืชื•ืจืžื™ื ืœื‘ืจื™ืื•ืช ื”ืžื•ื—.
5๏ธโƒฃ ืœืฉืชื•ืช ืžื™ื ื•ืœื”ื™ืžื ืข ืžืืœื›ื•ื”ื•ืœ ืžื•ืคืจื– โ€“ ื”ืชื™ื™ื‘ืฉื•ืช ืคื•ื’ืขืช ื‘ืชืคืงื•ื“ ื”ืžื•ื—ื™.


โš ๏ธ ื”ืื ื›ืœ ืื—ื“ ื‘ืกื™ื›ื•ืŸ ืœืคื’ื™ืขื” ืงื•ื’ื ื™ื˜ื™ื‘ื™ืช ื‘ื’ืœืœ ื‘ืฉืจ ืžืขื•ื‘ื“?

ื”ื—ื•ืงืจื™ื ืžื“ื’ื™ืฉื™ื ื›ื™ ื–ื”ื• ืžื—ืงืจ ืชืฆืคื™ืชื™, ื›ืœื•ืžืจ, ื”ื•ื ืžืฆื‘ื™ืข ืขืœ ืงืฉืจ ื‘ื™ืŸ ืื›ื™ืœืช ื‘ืฉืจ ืžืขื•ื‘ื“ ืœื‘ื™ืŸ ื“ืžื ืฆื™ื”, ืืš ืœื ืžื•ื›ื™ื— ืกื™ื‘ืชื™ื•ืช ื™ืฉื™ืจื”.

๐Ÿ‘‰ ื’ื•ืจืžื™ื ื ื•ืกืคื™ื ืฉืžืฉืคื™ืขื™ื ืขืœ ื‘ืจื™ืื•ืช ื”ืžื•ื— ื›ื•ืœืœื™ื:
โœ”๏ธ ื’ื ื˜ื™ืงื” โ€“ ืื ื™ืฉ ื”ื™ืกื˜ื•ืจื™ื” ืžืฉืคื—ืชื™ืช ืฉืœ ื“ืžื ืฆื™ื”, ื›ื“ืื™ ืœืฉื™ื ื“ื’ืฉ ืขืœ ืชื–ื•ื ื” ืžื™ื˜ื‘ื™ืช.
โœ”๏ธ ืคืขื™ืœื•ืช ื’ื•ืคื ื™ืช โ€“ ืฉื•ืžืจืช ืขืœ ื–ืจื™ืžืช ื“ื ืชืงื™ื ื” ื•ืžื—ื–ืงืช ืืช ื”ืงืฉืจื™ื ื”ื ื•ื™ืจื•ืœื•ื’ื™ื™ื ื‘ืžื•ื—.
โœ”๏ธ ืจืžืช ื”ื”ืฉื›ืœื” ื•ื”ืคืขื™ืœื•ืช ื”ืžื ื˜ืœื™ืช โ€“ ืงืจื™ืื”, ืœืžื™ื“ื” ื•ืคืขื™ืœื•ื™ื•ืช ืžื•ื—ื™ื•ืช ื›ืžื• ืชืฉื‘ืฆื™ื ืžืกื™ื™ืขื•ืช ืœื”ืคื—ืชืช ืกื™ื›ื•ืŸ ืœื“ืžื ืฆื™ื”.

๐Ÿ“ข ื”ื”ืžืœืฆื”: ืื™ืŸ ืฆื•ืจืš ืœื”ื™ืžื ืข ืœื—ืœื•ื˜ื™ืŸ ืžื‘ืฉืจ, ืืš ืขื“ื™ืฃ ืœื”ืžืขื™ื˜ ื‘ืฆืจื™ื›ืช ืžื–ื•ืŸ ืžืขื•ื‘ื“ ื•ืœืฉืœื‘ ืชื–ื•ื ื” ืžื’ื•ื•ื ืช ื•ื‘ืจื™ืื”!

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๐Ÿ”— ืžืงื•ืจื•ืช:ย 

๐Ÿ“ŒResearch Article: Long-Term Intake of Red Meat in Relation to Dementia Risk and Cognitive Function in US Adults
๐Ÿ“Œ Harvard T.H. Chan School of Public Health - Nutrition and Brain Health
๐Ÿ“Œ American Heart Association - The Impact of Processed Foods on Brain and Heart Health


๐Ÿ“ข ืฉื•ืจื” ืชื—ืชื•ื ื”: ื‘ื—ืจื• ื—ื›ื ืืช ื”ืžื–ื•ืŸ ืฉืœื›ื!

๐Ÿ”น ื”ืžื—ืงืจ ืžืฆื‘ื™ืข ืขืœ ื›ืš ืฉืฆืจื™ื›ืช ื‘ืฉืจ ืžืขื•ื‘ื“ ืขืœื•ืœื” ืœืคื’ื•ืข ื‘ืชืคืงื•ื“ ื”ืžื•ื—ื™ ื•ืœื’ืจื•ื ืœื”ื–ื“ืงื ื•ืช ืงื•ื’ื ื™ื˜ื™ื‘ื™ืช ืžื•ืืฆืช.
๐Ÿ”น ื”ื—ืœืคืช ื‘ืฉืจ ืžืขื•ื‘ื“ ื‘ื—ืœื‘ื•ื ื™ื ื‘ืจื™ืื™ื (ื›ื’ื•ืŸ ื“ื’ื™ื, ืื’ื•ื–ื™ื ื•ืงื˜ื ื™ื•ืช) ื™ื›ื•ืœื” ืœืฆืžืฆื ืืช ื”ืกื™ื›ื•ืŸ ืœื“ืžื ืฆื™ื” ื•ืœืฉืžื•ืจ ืขืœ ืžื•ื— ื—ื“ ืœืื•ืจืš ื–ืžืŸ.
๐Ÿ”น ืฉื™ืœื•ื‘ ืฉืœ ืชื–ื•ื ื” ืžืื•ื–ื ืช, ืคืขื™ืœื•ืช ื’ื•ืคื ื™ืช ื•ืฉืžื™ืจื” ืขืœ ื’ื™ืจื•ื™ ืžื ื˜ืœื™ ื™ืกื™ื™ืขื• ืœืฉืžื•ืจ ืขืœ ื”ื‘ืจื™ืื•ืช ื”ืงื•ื’ื ื™ื˜ื™ื‘ื™ืช ืฉืœื›ื ืœืฉื ื™ื ืจื‘ื•ืช! ๐Ÿง โœจ

ื˜ืขื™ื ื•? ื ืชืงืŸ! ืื ืžืฆืืชื ื˜ืขื•ืช ื‘ื›ืชื‘ื”, ื ืฉืžื— ืฉืชืฉืชืคื• ืื•ืชื ื•

ื›ื“ืื™ ืœื”ื›ื™ืจ