ื›ืฉืืชื ืžื—ื•ื‘ืจื™ื ืœืขืฆืžื›ื โ€“ ื›ืœ ื™ื•ื ืžืจื’ื™ืฉ ื›ืžื• ื”ืชื—ืœื” ื—ื“ืฉื” ๐ŸŒธ๐ŸŒค๏ธ , ืžื™ื“ื’'ืจื ื™
ื›ืฉืืชื ืžื—ื•ื‘ืจื™ื ืœืขืฆืžื›ื โ€“ ื›ืœ ื™ื•ื ืžืจื’ื™ืฉ ื›ืžื• ื”ืชื—ืœื” ื—ื“ืฉื” ๐ŸŒธ๐ŸŒค๏ธ. ืฆื™ืœื•ื: ืžื™ื“ื’'ืจื ื™

๐Ÿค” โ‰๏ธ "ืื ืืชื ื™ื›ื•ืœื™ื ืœืขื ื•ืช ื›ืŸ ืœ-3 ื”ืฉืืœื•ืช ื”ืืœื• โ€“ ืืชื ื‘ืกื“ืจ ื™ื•ืชืจ ืžืžื” ืฉื—ืฉื‘ืชื"

ืขื ืื™ื ืกืคื•ืจ ืขืฆื•ืช ื‘ืจื™ืื•ืช, ืžื“ื™ื˜ืฆื™ื•ืช ื•ืกื•ืคืจืคื•ื“ืก โ€“ ืงืœ ืœืœื›ืช ืœืื™ื‘ื•ื“. ืื‘ืœ ืคืกื™ื›ื•ืœื•ื’ ืžื•ืžื—ื” ืžืฆื™ืข ืžื‘ื—ืŸ ืคืฉื•ื˜: ืฉืœื•ืฉ ืฉืืœื•ืช ื‘ืœื™ืœื” ืฉื™ืงื‘ืขื• ืื ื”ื—ื™ื™ื ืฉืœื›ื ื‘ืืžืช ืขืœ ื”ืžืกืœื•ืœ ื”ื ื›ื•ืŸ

ื‘ืขื•ืœื ืฉื•ืคืข ืชื›ื ื™ื, ื˜ื™ืคื™ื, ืคื•ื“ืงืืกื˜ื™ื, ืงื•ืจืกื™ื ื•ืžืจื›ื™ื‘ื™ ืกื•ืคืจืคื•ื“ โ€“ ืืคืฉืจ ืœื”ืจื’ื™ืฉ ืื‘ื•ื“ื™ื. ื›ืœ ื”ืžืœืฆื” ื—ื“ืฉื” ืžืฆื˜ื™ื™ืจืช ื›ื”ื‘ื˜ื—ื” ืœืžื”ืคืš, ืืš ื‘ืคื•ืขืœ ืื ื—ื ื• ื ื’ืจืจื™ื ืœืžืจื•ืฅ ื‘ืœืชื™ ื ื’ืžืจ ืื—ืจื™ ื’ืจืกื” ืžืฉื•ื“ืจื’ืช ืฉืœ ืขืฆืžื ื•. ืœื ืคืขื ืžืชืขื•ืจืจืช ื”ืชื—ื•ืฉื” ืฉืื ื—ื ื• ืžืฉืงื™ืขื™ื โ€“ ืืš ืขื“ื™ื™ืŸ ืœื ืžืจื’ื™ืฉื™ื ื˜ื•ื‘ ื™ื•ืชืจ ื‘ืืžืช.


๐ŸŽง ื•ืื– ืžื’ื™ืข ืคื•ื“ืงืืกื˜ ืฉืฉื™ื ื” ืืช ื”ืชืžื•ื ื”

ื‘ืคืจืง ืขื“ื›ื ื™ ืฉืœ ื”ืคื•ื“ืงืืกื˜ Being Well, ืžืฆื™ืข ื“"ืจ ืจื™ืง ื”ื ืกื•ืŸ, ืคืกื™ื›ื•ืœื•ื’ ืžื•ืžื—ื” ื•ืžื—ื‘ืจ ืžืกืคืจ ืจื‘ื™ ืžื›ืจ, ืชื•ื‘ื ื” ื›ืžืขื˜ ืžื”ืคื›ื ื™ืช ื‘ืคืฉื˜ื•ืชื”:

ื—ื™ื™ื ืžืกื•ื“ืจื™ื ื”ื ืœื ืชื•ืฆืื” ืฉืœ ืฉื’ืจืช ื‘ื•ืงืจ ืžื•ืฉืœืžืช ืื• ืชื–ื•ื ื” ืื™ื“ื™ืืœื™ืช โ€“ ืืœื ืฉืœ ืฉืœื•ืฉ ืฉืืœื•ืช ืคืฉื•ื˜ื•ืช ืฉื ืฉืืœ ืืช ืขืฆืžื ื• ื‘ื›ืœ ืขืจื‘.

ื”ื”ืฆืขื”: ืœื ืœื”ืกืชื‘ืš ืขื ืขื•ื“ ืฉื™ื˜ื•ืช, ืืœื ืœื—ื–ื•ืจ ืœืœื‘ ื”ื“ื‘ืจื™ื. ื”ืฉืืœื•ืช ื”ืืœื• ืœื ื‘ื•ื—ื ื•ืช ืชื•ืฆืื” โ€“ ืืœื ื›ื•ื•ื ื”, ื ื•ื›ื—ื•ืช ื•ืžืฉืžืขื•ืช.


๐Ÿชจ "ื”ืื‘ื ื™ื ื”ื’ื“ื•ืœื•ืช": ื›ืš ืชื‘ื ื• ื—ื™ื™ื ืขื ืชืฉืชื™ืช ื™ืฆื™ื‘ื”

ื“ืžื™ื™ื ื• ืฉื”ื—ื™ื™ื ืฉืœื›ื ื”ื ื“ืœื™. ืื ืชืžืœืื• ืื•ืชื• ืงื•ื“ื ื‘ื—ื•ืœ โ€“ ื“ืื’ื•ืช ืงื˜ื ื•ืช, ืžื˜ืœื•ืช ืฉื•ืœื™ื•ืช ืื• ื˜ืจื ื“ื™ื ื—ื•ืœืคื™ื โ€“ ืœื ื™ื™ืฉืืจ ืžืงื•ื ืœืžื” ืฉื‘ืืžืช ื—ืฉื•ื‘.

ืื‘ืœ ืื ืชืชื—ื™ืœื• ืขื "ื”ืื‘ื ื™ื ื”ื’ื“ื•ืœื•ืช" โ€“ ืคืขื•ืœื•ืช ืขื ื”ืฉืคืขื” ืขืžื•ืงื” โ€“ ื›ืœ ื”ืฉืืจ ื™ืกืชื“ืจ ืกื‘ื™ื‘ืŸ.

ื”ืื‘ื ื™ื ื”ืืœื• ื”ืŸ ืคืขื•ืœื•ืช ืฉืžื—ืงืจื™ื ืžืจืื™ื ืฉื™ืฉ ืœื”ืŸ ื”ืฉืคืขื” ืžืฉืžืขื•ืชื™ืช (effect size) ืขืœ ืจื•ื•ื—ื” ื ืคืฉื™ืช:

  • ื˜ื™ืคื•ื— ืžืขืจื›ื•ืช ื™ื—ืกื™ื

  • ืงื™ื“ื•ื ืžื˜ืจื•ืช ืื™ืฉื™ื•ืช

  • ื—ืžืœื” ืขืฆืžื™ืช ื•ื”ืชื™ื™ื—ืกื•ืช ื—ื™ื•ื‘ื™ืช ืœืขืฆืžื ื•


โœ… ืฉืœื•ืฉ ืฉืืœื•ืช โ€“ ืชื–ื›ื•ืจืช ื™ื•ืžื™ืช ืฉืงื˜ื” ืœื—ื™ื™ื ืฉืœ ืื™ื–ื•ืŸ

ื”ื ื” ืฉืœื•ืฉ ื”ืฉืืœื•ืช ืฉื›ื“ืื™ ืœืฉืื•ืœ ืืช ืขืฆืžื›ื ื‘ื›ืœ ืขืจื‘:

  1. ื”ืื ื ื”ื’ืชื™ ื›ืœืคื™ ืขืฆืžื™ ื”ื™ื•ื ื‘ืื“ื™ื‘ื•ืช, ื—ืžืœื” ืื• ืกืœื—ื ื•ืช?

  2. ื”ืื ืขืฉื™ืชื™ ืฆืขื“ โ€“ ืงื˜ืŸ ื›ื›ืœ ืฉื™ื”ื™ื” โ€“ ืœืขื‘ืจ ืžื˜ืจื” ืฉื—ืฉื•ื‘ื” ืœื™?

  3. ื”ืื ื™ืฆืจืชื™ ืงืฉืจ ืžืฉืžืขื•ืชื™ ืขื ืžื™ืฉื”ื• ื”ื™ื•ื โ€“ ื’ื ืื ืจืง ื‘ื—ื™ื•ืš, ืฉื™ื—ื” ืงืฆืจื” ืื• ื”ื•ื“ืขื”?

ืื™ืŸ ืฆื•ืจืš ื‘ืžื•ืฉืœืžื•ืช. ืขืฆื ื”ืžื•ื“ืขื•ืช, ื”ื ื™ืกื™ื•ืŸ ื•ื”ื›ื•ื•ื ื” โ€“ ื”ื ืฉืžื™ื™ืฆืจื™ื ืชื—ื•ืฉืช ื—ื™ื™ื "ื‘ื™ื—ื“".


๐Ÿงฌ ืžื” ืื•ืžืจื™ื ื”ืžื—ืงืจื™ื?

ืœื ืžื“ื•ื‘ืจ ืจืง ื‘ืื™ื ื˜ื•ืื™ืฆื™ื” โ€“ ื’ื ื”ืžื—ืงืจ ืชื•ืžืš.
๐Ÿ”น Harvard Health Publishing ืžืฆื™ื™ื ื™ื ื›ื™ ื—ืžืœื” ืขืฆืžื™ืช ืงืฉื•ืจื” ืœื™ืจื™ื“ื” ื‘ื—ืจื“ื” ื•ื‘ื“ื™ื›ืื•ืŸ ื•ืœืขืœื™ื™ื” ื‘ืชื—ื•ืฉืช ื”ืžืกื•ื’ืœื•ืช ื•ื”ืฉืœื™ื˜ื”.
๐Ÿ”น ืžื—ืงืจ ืฉืคื•ืจืกื ื‘ึพAmerican Psychological Association ืžืจืื” ื›ื™ ืงืฉืจื™ื ื—ื‘ืจืชื™ื™ื ืขืงื‘ื™ื™ื ื•ืื•ืชื ื˜ื™ื™ื ืชื•ืจืžื™ื ืœืืจื™ื›ื•ืช ื™ืžื™ื, ืœืื™ื–ื•ืŸ ืจื’ืฉื™ ื•ืœื‘ืจื™ืื•ืช ื›ืœืœื™ืช.
๐Ÿ”น ื”ืชืžืงื“ื•ืช ื™ื•ืžื™ื•ืžื™ืช ื‘ืžื˜ืจื•ืช ืื™ืฉื™ื•ืช โ€“ ื’ื ืื ื”ืŸ ืงื˜ื ื•ืช โ€“ ืžื™ื™ืฆืจืช ืชื—ื•ืฉืช ืžืฉืžืขื•ืช, ืขืงื‘ื™ื•ืช ื•ื”ืชืงื“ืžื•ืช.


๐Ÿงช ืœืžื” ื‘ื›ืœ ื–ืืช ื ืžืฉื›ื™ื ืœืžื” ืฉืžืกื•ื‘ืš?

ืคืฉื•ื˜ โ€“ ื›ื™ ื”ืชืจื‘ื•ืช ื”ื“ื™ื’ื™ื˜ืœื™ืช ืฉืœื ื• ืžืชื’ืžืœืช ืชื•ื›ืŸ ืฉื ืจืื” ื—ื“ืฉื ื™, ื™ื•ืฆื ื“ื•ืคืŸ ืื• "ื˜ืจื ื“ื™".
ื”ืจื‘ื” ื™ื•ืฆืจื™ ืชื•ื›ืŸ ืžืจื’ื™ืฉื™ื ืžื—ื•ื™ื‘ื™ื ืœื”ืฆื™ืข ืžืฉื”ื• ืฉืœื ืฉืžืขืชื ืงื•ื“ื โ€“ ื’ื ืื ื”ื‘ืกื™ืก ื”ื•ื ืžื” ืฉื‘ืืžืช ืขื•ื‘ื“:

๐Ÿฅฆ ืœืื›ื•ืœ ื˜ื•ื‘
๐Ÿ›๏ธ ืœื™ืฉื•ืŸ ืžืกืคื™ืง
๐Ÿ’ฌ ืœื“ื‘ืจ ืขื ืžื™ืฉื”ื• ืฉืื•ื”ื‘ื™ื
๐Ÿซถ ื•ืœื”ื™ื•ืช ืขื“ื™ื ื™ื ืขื ืขืฆืžื ื•

ื”ื‘ืขื™ื” ื”ื™ื ืฉืื ื—ื ื• ื›ืœ ื›ืš ืžื—ืคืฉื™ื ืืช ื”"ืžื”ืคื›ื ื™", ืฉืื ื—ื ื• ืžืคืกืคืกื™ื ืืช ื”ื‘ืกื™ืก ื”ืืžื™ืชื™.


๐Ÿ“Œ ืกื™ื›ื•ื: ืฉืœื•ืฉ ืฉืืœื•ืช, ืœื‘ ืจื’ื•ืข

ืื ืขื ื™ืชื "ื›ืŸ" ืœืฉืœื•ืฉ ื”ืฉืืœื•ืช โ€“ ื’ื ื—ืœืงื™ืช โ€“ ืืชื ื›ื ืจืื” ื‘ื“ืจืš ื”ื ื›ื•ื ื”.
ื•ืœืคืขืžื™ื, ื–ื” ื›ืœ ืžื” ืฉืฆืจื™ืš ืœื“ืขืช ืœืคื ื™ ืฉื”ื•ืœื›ื™ื ืœื™ืฉื•ืŸ.

ืœื ืฆืจื™ืš ืœื ื”ืœ ื—ื™ื™ื ืžื•ืฉืœืžื™ื ื›ื“ื™ ืœื”ืจื’ื™ืฉ ืฉืœืžื™ื โ€“ ืจืง ืœื–ื›ื•ืจ ืœื‘ื“ื•ืง ื‘ื›ืœ ืขืจื‘ ืื ืคืขืœื ื• ื‘ื—ืžืœื”, ื‘ืžืฉืžืขื•ืช ื•ื‘ื”ืชืงื“ืžื•ืช.


๐Ÿ”— ืžืงื•ืจื•ืช:

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