ืฉื™ื ื•ื™ ืชื–ื•ื ืชื™ ืงื˜ืŸ ื”ื™ื•ื ื™ื‘ื™ื ืœืฉื™ืคื•ืจ ืžืฉืžืขื•ืชื™ ื‘ืขืชื™ื“!. ืฆื™ืœื•ื: ืžื™ื“ื’'ืจื ื™

๐Ÿง ๐Ÿฅฆ 3 ืžื–ื•ื ื•ืช ืฉืžื–ื™ืงื™ื ืœื’ื•ืฃ ื•ืœืžื•ื— ืฉืœืš (ื•ื›ื™ืฆื“ ืœื”ื™ืžื ืข ืžื”ื)

ืืชื ืื•ืœื™ ืžืจื’ื™ืฉื™ื ืฆืขื™ืจื™ื ื‘ื ืคืฉ, ืื‘ืœ ืžื” ืœื’ื‘ื™ ื”ื’ื•ืฃ ื•ื”ืžื•ื— ืฉืœื›ื? ๐Ÿค” ื—ืœืง ืžื”ืžื–ื•ื ื•ืช ืฉืืชื ืื•ื›ืœื™ื ืžื“ื™ ื™ื•ื ืขืœื•ืœื™ื ืœื”ืื™ืฅ ืืช ื”ื”ื–ื“ืงื ื•ืช ืฉืœื›ื! ืฉืœื•ืฉืช ื”ืืฉืžื™ื ื”ืขื™ืงืจื™ื™ื ืœืคื ื™ื›ื โ€“ ืื‘ืœ ืืœ ื—ืฉืฉ, ื™ืฉ ื’ื ืคืชืจื•ื ื•ืช ืฉื™ืขื–ืจื• ืœื›ื ืœื”ื™ืฉืืจ ื—ื“ื™ื ื•ื‘ืจื™ืื™ื ๐Ÿš€

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๐Ÿ“Œ ื”ืื ืืชื ืื•ื›ืœื™ื ืžื–ื•ื ื•ืช ืฉืžื–ืจื–ื™ื ืืช ื”ื”ื–ื“ืงื ื•ืช? ืื ืืชื ืจื•ืฆื™ื ืœื”ื™ืฉืืจ ื—ื“ื™ื, ื‘ืจื™ืื™ื ื•ืœื”ืื˜ ืืช ืชื”ืœื™ื›ื™ ื”ื”ื–ื“ืงื ื•ืช, ื—ืฉื•ื‘ ืœื”ื‘ื™ืŸ ืื™ืœื• ืžื–ื•ื ื•ืช ืคื•ื’ืขื™ื ื‘ื’ื•ืฃ ื•ื‘ืžื•ื— ืฉืœื›ื. ืžื—ืงืจื™ื ืžืฆื‘ื™ืขื™ื ืขืœ ื›ืš ืฉืžื–ื•ืŸ ืžืขื•ื‘ื“ ื‘ืžื™ื•ื—ื“, ืกื•ื›ืจื™ื ื•ืืœื›ื•ื”ื•ืœ ื”ื ื‘ื™ืŸ ื”ื’ื•ืจืžื™ื ื”ืขื™ืงืจื™ื™ื ืœื”ื–ื“ืงื ื•ืช ืžื•ืืฆืช.

๐Ÿ“ข ื”ื’ื™ืข ื”ื–ืžืŸ ืœื”ื›ื™ืจ ืืช ื”ืžื–ื•ื ื•ืช ืฉื›ื“ืื™ ืœื”ืคื—ื™ืช (ืื• ืœื”ื•ืฆื™ื) ืžื”ืชืคืจื™ื˜ ๐Ÿ‘‡


๐Ÿญ 1. ืžื–ื•ืŸ ืžืขื•ื‘ื“ ื‘ืžื™ื•ื—ื“ (Ultra-Processed Foods)

๐Ÿ”ฌ ืžื” ื–ื” ื‘ืขืฆื?
ืžื–ื•ืŸ ืžืขื•ื‘ื“ ื‘ืžื™ื•ื—ื“ ืžื›ื™ืœ ืชื•ืกืคื™ื ืžืœืื›ื•ืชื™ื™ื, ืฉื•ืžื ื™ื ืžื–ื™ืงื™ื, ื—ื•ืžืจื™ื ืžืฉืžืจื™ื ื•ื›ืžื•ื™ื•ืช ื’ื“ื•ืœื•ืช ืฉืœ ืžืœื— ื•ืกื•ื›ืจ. ื“ื•ื’ืžืื•ืช ืœื›ืš ื”ืŸ ื—ื˜ื™ืคื™ื ืชืขืฉื™ื™ืชื™ื™ื, ื ืงื ื™ืงื™ื, ื“ื’ื ื™ ื‘ื•ืงืจ ืžืžื•ืชืงื™ื, ืืจื•ื—ื•ืช ืžื•ื›ื ื•ืช ื•ืžืžืชืงื™ื.

๐Ÿ“‰ ื›ื™ืฆื“ ื–ื” ืคื•ื’ืข ื‘ื›ื?

  • ืžื—ืงืจ ืฉืคื•ืจืกื ื‘-Neurology ืžืฆื ืงืฉืจ ื™ืฉื™ืจ ื‘ื™ืŸ ืฆืจื™ื›ืช ืžื–ื•ืŸ ืžืขื•ื‘ื“ ื‘ืžื™ื•ื—ื“ ืœื‘ื™ืŸ ื™ืจื™ื“ื” ืงื•ื’ื ื™ื˜ื™ื‘ื™ืช.
  • ืชื–ื•ื ื” ื›ื–ื• ืžื’ื‘ื™ืจื” ื“ืœืงืช ื›ืจื•ื ื™ืช ื‘ื’ื•ืฃ ื•ื‘ืžื•ื—, ืžื” ืฉืขืœื•ืœ ืœื”ื•ื‘ื™ืœ ืœื ื•ื™ืจื•ื“ื’ื ืจืฆื™ื” ื•ืœืžื—ืœื•ืช ืžื•ื— ื ื™ื•ื•ื ื™ื•ืช.
  • ื”ื™ื ืžื’ื‘ื™ืจื” ืืช ื”ืกื™ื›ื•ืŸ ืœืžื—ืœื•ืช ืœื‘, ื”ืฉืžื ืช ื™ืชืจ ื•ืกื•ื›ืจืช ืžืกื•ื’ 2.

โœ… ืžื” ื›ื“ืื™ ืœืขืฉื•ืช?
ื‘ื—ืจื• ื‘ืžื–ื•ื ื•ืช ื˜ื‘ืขื™ื™ื ื›ื›ืœ ื”ืืคืฉืจ: ื™ืจืงื•ืช, ืคื™ืจื•ืช, ืงื˜ื ื™ื•ืช, ืื’ื•ื–ื™ื, ื“ื’ื ื™ื ืžืœืื™ื ื•ื—ืœื‘ื•ื ื™ื ืื™ื›ื•ืชื™ื™ื.

ื‘ื—ืจื• ื‘ืžื–ื•ื ื•ืช ื˜ื‘ืขื™ื™ื ื›ื›ืœ ื”ืืคืฉืจ: ื™ืจืงื•ืช, ืคื™ืจื•ืช, ืงื˜ื ื™ื•ืช, ืื’ื•ื–ื™ื, ื“ื’ื ื™ื ืžืœืื™ื ื•ื—ืœื‘ื•ื ื™ื ืื™ื›ื•ืชื™ื™ื, ืฆื™ืœื•ื: freepik

๐Ÿญ 2. ืžืฉืงืื•ืช ื•ืžื–ื•ื ื•ืช ืขืชื™ืจื™ ืกื•ื›ืจ

๐Ÿฅค ื›ืžื” ืกื•ื›ืจ ืืชื ื‘ืืžืช ืฆื•ืจื›ื™ื?
ืžืฉืงืื•ืช ืžืžื•ืชืงื™ื, ืขื•ื’ื•ืช, ื—ื˜ื™ืคื™ื ืžืชื•ืงื™ื ื•ื“ื’ื ื™ ื‘ื•ืงืจ ืขื ื›ืžื•ื™ื•ืช ืกื•ื›ืจ ื’ื‘ื•ื”ื•ืช ืžื–ื™ืงื™ื ืœื‘ืจื™ืื•ืช ื”ืจื‘ื” ื™ื•ืชืจ ืžืžื” ืฉื ื“ืžื” ืœื›ื.

๐Ÿง  ืžื“ื•ืข ื”ืกื•ื›ืจ ืžืื™ืฅ ื”ื–ื“ืงื ื•ืช?

  • ืฆืจื™ื›ืช ืกื•ื›ืจ ื’ื‘ื•ื”ื” ื’ื•ืจืžืช ืœ-glycation, ืชื”ืœื™ืš ืฉื‘ื• ื”ืกื•ื›ืจ ืคื•ื’ืข ื‘ื—ืœื‘ื•ื ื™ื ื—ื™ื•ื ื™ื™ื ื‘ื’ื•ืฃ, ืžืื™ืฅ ื”ื•ืคืขืช ืงืžื˜ื™ื ื•ืžื–ืจื– ืืช ื”ื–ื“ืงื ื•ืช ื”ืขื•ืจ.
  • ืžื—ืงืจ ืฉืœ Journal of the American Medical Association (JAMA) ืžืฆื ืฉืกื•ื›ืจ ืžืฉืคื™ืข ืขืœ ืชืคืงื•ื“ ื”ืžื•ื—, ืžื’ื‘ื™ืจ ืกื™ื›ื•ืŸ ืœื“ืžื ืฆื™ื” ื•ืขืœื•ืœ ืœื’ืจื•ื ืœื‘ืขื™ื•ืช ื‘ื–ื™ื›ืจื•ืŸ.
  • ืขื•ื“ืฃ ืกื•ื›ืจ ืžื’ื‘ื™ืจ ื“ืœืงืชื™ื•ืช ื›ืจื•ื ื™ืช, ืžื—ืœื™ืฉ ืืช ืžืขืจื›ืช ื”ื—ื™ืกื•ืŸ ื•ืชื•ืจื ืœืขื™ื™ืคื•ืช ื•ืœืชื—ื•ืฉืช ื›ื‘ื“ื•ืช.

๐Ÿฅ‘ ืžื” ื›ื“ืื™ ืœืฆืจื•ืš ื‘ืžืงื•ื?
ื‘ื—ืจื• ื‘ืžืงื•ืจื•ืช ื˜ื‘ืขื™ื™ื ืœืžืชื™ืงื•ืช ื›ืžื• ืคื™ืจื•ืช, ื“ื‘ืฉ ื˜ื‘ืขื™ (ื‘ืžื™ื“ื”), ื•ืžื–ื•ื ื•ืช ืขื ืžื“ื“ ื’ืœื™ืงืžื™ ื ืžื•ืš.

ื‘ื—ืจื• ื‘ืžื–ื•ื ื•ืช ื˜ื‘ืขื™ื™ื ื›ื›ืœ ื”ืืคืฉืจ: ื™ืจืงื•ืช, ืคื™ืจื•ืช, ืงื˜ื ื™ื•ืช, ืื’ื•ื–ื™ื, ื“ื’ื ื™ื ืžืœืื™ื ื•ื—ืœื‘ื•ื ื™ื ืื™ื›ื•ืชื™ื™ืย , ืฆื™ืœื•ื: freepik

๐Ÿท 3. ืืœื›ื•ื”ื•ืœ โ€“ ื”ืžื™ื ื•ืŸ ื”ื•ื ื”ืžืคืชื—

๐Ÿน ื”ืื ื›ื•ืก ื™ื™ืŸ ื‘ืืžืช ื˜ื•ื‘ื” ืœื‘ืจื™ืื•ืช?
ื™ืฉ ื”ืกื‘ื•ืจื™ื ืฉื›ื•ืก ื™ื™ืŸ ื‘ื™ื•ื ืžืกืคืงืช ื™ืชืจื•ื ื•ืช ื‘ืจื™ืื•ืชื™ื™ื, ืืš ืฆืจื™ื›ื” ืžื•ื’ื‘ืจืช ืฉืœ ืืœื›ื•ื”ื•ืœ ืขืœื•ืœื” ืœื’ืจื•ื ืœื ื–ืง ืžืฆื˜ื‘ืจ ืœืชืื™ ื”ื’ื•ืฃ ื•ื”ืžื•ื—.

๐Ÿ”Ž ื”ืฉืคืขื•ืช ื”ืืœื›ื•ื”ื•ืœ ืขืœ ื”ื”ื–ื“ืงื ื•ืช

  • ืžื—ืงืจื™ื ืฉืœ National Institute on Alcohol Abuse and Alcoholism (NIAAA) ืžืฆื‘ื™ืขื™ื ืขืœ ื›ืš ืฉืฆืจื™ื›ืช ืืœื›ื•ื”ื•ืœ ืงื‘ื•ืขื” ืคื•ื’ืขืช ื‘ืชืื™ ืžื•ื— ื•ืขืœื•ืœื” ืœื’ืจื•ื ืœืื•ื‘ื“ืŸ ื–ื™ื›ืจื•ืŸ, ื—ืจื“ื•ืช ื•ื“ื™ื›ืื•ืŸ.
  • ืืœื›ื•ื”ื•ืœ ืžืื˜ ืืช ื™ื™ืฆื•ืจ ื”ืงื•ืœื’ืŸ, ื’ื•ืจื ืœื™ื•ื‘ืฉ ื‘ืขื•ืจ ื•ืžื–ืจื– ื”ื•ืคืขืช ืงืžื˜ื™ื.
  • ืฉืชื™ื™ื” ืžื•ืคืจื–ืช ืžืขืœื” ืืช ืจืžื•ืช ื”ื“ืœืงืช ื‘ื’ื•ืฃ, ืžื—ืœื™ืฉื” ืืช ื”ืžืขืจื›ืช ื”ื—ื™ืกื•ื ื™ืช ื•ืžืื™ืฆื” ืืช ืชื”ืœื™ื›ื™ ื”ื”ื–ื“ืงื ื•ืช.

๐Ÿ’ฆ ืื™ืš ืœื”ืคื—ื™ืช ืืช ื”ื ื–ืง?
ืื ืืชื ืฆื•ืจื›ื™ื ืืœื›ื•ื”ื•ืœ, ื”ื’ื‘ื™ืœื• ืืช ื”ื›ืžื•ืช ืœื›ื•ืกื™ืช ืงื˜ื ื” ื‘ื™ื•ื ืœื›ืœ ื”ื™ื•ืชืจ, ื•ื”ืขื“ื™ืคื• ืžื™ื, ืชื” ืฆืžื—ื™ื ืื• ืžืฉืงืื•ืช ื˜ื‘ืขื™ื™ื ืœืœื ืชื•ืกืคืช ืกื•ื›ืจ.

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๐Ÿ† ืœืกื™ื›ื•ื: ื›ืš ืชืฉืžืจื• ืขืœ ื’ื•ืฃ ื•ืžื•ื— ืฆืขื™ืจื™ื

ื›ื“ื™ ืœื”ืื˜ ืืช ืชื”ืœื™ื›ื™ ื”ื”ื–ื“ืงื ื•ืช ื•ืœืฉืคืจ ืืช ื”ื‘ืจื™ืื•ืช, ื”ืคื—ื™ืชื• ื‘ืฆืจื™ื›ืช ืžื–ื•ืŸ ืžืขื•ื‘ื“, ืกื•ื›ืจ ื•ืืœื›ื•ื”ื•ืœ, ื•ื”ืขื“ื™ืคื• ืชื–ื•ื ื” ื˜ื‘ืขื™ืช ื•ื‘ืจื™ืื” ื™ื•ืชืจ. ืฉื™ื ื•ื™ ืชื–ื•ื ืชื™ ืงื˜ืŸ ื”ื™ื•ื ื™ื‘ื™ื ืœืฉื™ืคื•ืจ ืžืฉืžืขื•ืชื™ ื‘ืขืชื™ื“!

๐Ÿ“ ื”ืžืงื•ืจื•ืช ืืฉืจ ืฉื™ืžืฉื• ื‘ื”ื›ื ืช ื”ื›ืชื‘ื” ื ืžืฆืื• ื‘ืกื™ื•ืข ChatGPT.

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