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‫ﺳﺎﻻﺩ ﻣﻴﮕﻮ ﺑﺎ ﺳﺲ‬ ‫ﻣﻮﺍﺩﻻﺯﻡ‪:‬‬ ‫ﻣﻴﮕﻮﻱ ﺗﻤﻴﺰ ﻭ ﭘﺨﺘﻪ ﺷﺪﻩ ‪ 150 :‬ﮔﺮﻡ‬ ‫ﻛﺮﻓﺲ ﺭﻳﺰ ﺷﺪﻩ ‪ 100:‬ﮔﺮﻡ‬ ‫ﻣﺎﻳﻮﻧﺰ ﻳﺎ ﺳﺲ ﺳﺎﻻﺩ ‪ 3 .‬ﻗﺎﺷﻖ ﻏﺬﺍ ﺧﻮﺭﻯ‬ ‫ﺗﺨﻢ ﻣﺮﻍ ‪ 4:‬ﻋﺪﺩ‬ ‫ﻓﻠﻔﻞ ﻭ ﻧﻤﻚ ‪ :‬ﺑﻪ ﻣﻘﺪﺍﺭﻛﺎﻓﻲ‬ ‫ﻃﺮﺯﺗﻬﻴﻪ‪:‬‬ ‫ﻛﺮﻓﺲ ﺧﻮﺭﺩ ﺷﺪﻩ ﺭﺍ ﺑﺎ ﻛﻤﻲ ﺁﺏ ﻣﻲ ﭘﺰﻳﻢ ﺗﺎ ﻧﺮﻡ ﺷﻮﺩ ‪ .‬ﺳﭙﺲ ﺁﻧﺮﺍ ﺩﺭ ﺩﺍﺧﻞ ﺁﺑﻜﺶ ﺭﻳﺨﺘﻪ ﺗﺎ‬ ‫ﺁﺏ ﺁﻥ ﮔﺮﻓﺘﻪ ﺷﻮﺩ‪ .‬ﻣﻴﮕﻮ ﺭﺍ ﭘﻮﺳﺖ ﻛﻨﺪﻩ‪ ،‬ﭘﺨﺘﻪ ﻭ ﺩﺍﺧﻞ ﻇﺮﻓﻲ ﺣﺎﻭﻱ ﺁﺑﻠﻴﻤﻮ ﻭ ﻧﻤﻚ ﻭ ﻓﻠﻔﻞ ﻭ‬ ‫ﻛﻤﻲ ﺭﻭﻏﻦ ﺯﻳﺘﻮﻥ ﺭﻳﺨﺘﻪ )ﺩﺭ ﺻﻮﺭﺕ ﺗﻤﺎﻳﻞ ﻛﻤﻲ ﻫﻢ ﺳﻴﺮ ﺑﻪ ﺁﻥ ﺍﺿﺎﻓﻪ ﻣﻲ ﻛﻨﻴﻢ ( ﻭ ﺑﻪ ﻣﺪﺕ‬

‫ﻳﻚ ﺳﺎﻋﺖ ﻣﻲﺧﻮﺍﺑﺎﻧﻴﻢ ﻭ ﺩﺭ ﻳﺨﭽﺎﻝ ﻧﮕﻪ ﻣﻲﺩﺍﺭﻳﻢ ‪.‬‬ ‫ﺑﻌﺪ ﺍﺯ ﻣﺪﺗﻰ ﻛﻮﺗﺎﻩ ﻣﻴﮕﻮﻫﺎ ﺭﺍ ﺍﺯ ﻇﺮﻑ ﺩﺭ ﺁﻭﺭﺩﻩ ﻭ ﺩﺍﺧﻞ‬ ‫ﺩﻳﺲ ﻣﻲ ﭼﻴﻨﻴﻢ ﻭ ﺑﻴﻨﺸﺎﻥ ﻛﺮﻓﺲ ﺭﻳﺨﺘﻪ ﻭ ﻣﺎﻳﻮﻧﺰ ﺭﺍ‬ ‫ﺭﻭﻱ ﻣﻮﺍﺩ ﻣﻲ ﺭﻳﺰﻳﻢ ‪ .‬ﺳﭙﺲ ﺗﺨﻢ ﻣﺮﻍﻫﺎﻱ ﭘﺨﺘﻪ ﺷﺪﻩ‬ ‫ﻭﺭﻗﻪ ﻭﺭﻗﻪ ﻛﺮﺩﻩ ﻭ ﺑﻴﻦ ﻣﻴﮕﻮ ﻫﺎ ﻗﺮﺍﺭ ﻣﻲﺩﻫﻴﻢ ﺑﻪ ﻃﻮﺭﻱ‬ ‫ﺧﻮﺭﺩ ﻧﺸﻮﺩ‪ .‬ﻣﻲﺗﻮﺍﻥ ﺍﻃﺮﺍﻑ ﺳﺎﻻﺩ ﺭﺍ ﺑﺎ ﺑﺮگ ﻛﺎﻫﻮ‬ ‫ﭘﺮﻩﻫﺎﻱ ﻟﻴﻤﻮ ﺗﺮﺵ ﻭ ﺟﻌﻔﺮﻱ ﺗﺰﻳﻴﻦ ﻛﺮﺩ ‪.‬‬

‫‪19‬‬ ‫ﺑﺮ‬ ‫ﺭﺍ‬ ‫ﻛﻪ‬ ‫ﻭ‬

‫︑﹫︣‬ ‫‪9‬‬

‫‪July‬‬

‫‪2012‬‬

‫‪19‬‬

‫ﺷﻌﺒﺎﻥ‬

‫‪1433‬‬

‫دو︫﹠︊﹤‬

‫‪1391‬‬


‫ﺗﻮﺯﻳﻊ ﺍﺳﺘﺎﻧﻰ ﭘﻴﻚ ﺁﻓﺘﺎﺏ ﺩﺭ ﺟﺰﻳﺮﻩ ﻗﺸﻢ‪ ،‬ﺑﻨﺪﺭﻟﻨﮕﻪ‪ ،‬ﻣﻴﻨﺎﺏ‬ ‫ﭘﻴﻚ ﺁﻓﺘﺎﺏ ﺭﺍ ﺁﻧﻼﻳﻦ ﻭﺭﻕ ﺑﺰﻧﻴﻦ‪ www.aftabi.co :‬ﭘﺬﻳﺮﺵ ﺁﮔﻬﻰ‪2244142-2228025 :‬‬ ‫‪ 3‬ﺍﺻﻞ ﻳﻚ ﺍﺯﺩﻭﺍﺝ ﻣﻮﻓﻖ‬

‫‪18‬‬

‫︑﹫︣‬ ‫‪8‬‬

‫‪July‬‬

‫‪2012‬‬

‫‪18‬‬

‫ﺷﻌﺒﺎﻥ‬

‫‪1433‬‬

‫﹬﹊︪﹠︊﹤‬

‫‪1391‬‬

‫ﺍﺻﻞ ﺍﻭﻝ‪ :‬ﺩﺭﻙ ﺻﺤﻴﺢ ﺗﻔﺎﻭﺕﻫﺎ ﻭ ﺍﺣﺘﺮﺍﻡ ﺑﻪ ﺁﻧﻬﺎ‪ :‬ﻫﻤﻪ ﻣﺎ ﻛﻢ ﻭ ﺑﻴﺶ ﺍﺯ ﻣﺘﻔﺎﻭﺕ ﻇﺎﻫﺮﺷﺪﻥ ﻣﻰﺗﺮﺳﻴﻢ‪ .‬ﺷﺎﻳﺪ‬ ‫ﺑﻪ ﺍﻳﻦ ﺩﻟﻴﻞ ﻛﻪ ﻧﮕﺮﺍﻧﻴﻢ ﻣﺒﺎﺩﺍ ﻣﻀﺤﻜﻪ ﺩﻳﮕﺮﺍﻥ ﺷﻮﻳﻢ ﻭ ﻳﺎ ﻣﻮﺟﺒﺎﺕ ﺷﻜﺴﺖ ﻭ ﻧﺎﻛﺎﻣﻰ ﺧﻮﺩ ﺭﺍ ﻓﺮﺍﻫﻢ ﺁﻭﺭﻳﻢ‪ .‬ﺩﺭ‬ ‫ﺣﺎﻟﻰ ﻛﻪ ﺗﻔﺎﻭﺕ ﻫﺎ ﺟﺎﺩﻭﻳﻰ ﻫﺴﺘﻨﺪ ﻭ ﻣﻰ ﺗﻮﺍﻧﻨﺪ ﺟﺬﺏ ﻛﻨﻨﺪﻩ ﻫﻤﻪ ﻣﻮﻫﺒﺖ ﻫﺎﻳﻰ ﺑﺎﺷﻨﺪ ﻛﻪ ﺧﻮﺍﻫﺎﻥ ﺁﻥ ﻫﺴﺘﻴﻢ‪.‬‬ ‫ﺩﺭ ﺭﻭﺍﺑﻂ ﻣﻴﺎﻥ ﺯﻥ ﻭ ﻣﺮﺩ‪ ،‬ﺗﻔﺎﻭﺕ ﻫﺎﻯ ﻣﻮﺟﻮﺩ ﻣﻴﺎﻥ ﺍﻳﻦ ﺩﻭ ﺟﻨﺲ ﺩﺭﻭﺍﻗﻊ ﻣﻜﻤﻞ ﺁﻧﺎﻥ ﺑﻮﺩﻩ ﻭ ﺑﻪ ﻫﺮﻛﺪﺍﻡ ﺍﺯ‬ ‫ﻃﺮﻓﻴﻦ ﺍﻳﻦ ﻓﺮﺻﺖ ﺭﺍ ﻣﻰ ﺩﻫﺪ ﻛﻪ ﺑﻪ ﺗﻌﺎﺩﻝ ﻭ ﻛﻤﺎﻝ ﺑﺮﺳﻨﺪ‪ .‬ﺑﻪ ﺑﻴﺎﻥ ﺳﺎﺩﻩ ﺗﺮ‪ ،‬ﺍﺯ ﺁﻧﺠﺎ ﻛﻪ ﻫﺮﻛﺪﺍﻡ ﺍﺯ ﻣﺎ ﮔﺎﻫﻰ‬ ‫ﺟﺬﺏ ﻛﺴﺎﻧﻰ ﻣﻰ ﺷﻮﻳﻢ ﻛﻪ ﺑﻪ ﻃﻮﺭ ﻛﺎﻣﻞ ﺑﺎ ﻣﺎ ﺗﻔﺎﻭﺕ ﺩﺍﺭﻧﺪ ﻣﻰ ﺗﻮﺍﻧﻴﻢ ﻧﻘﺎﻁ ﺿﻌﻒ ﻭ ﻗﻮﺕ ﺧﻮﺩ ﺭﺍ ﺷﻨﺎﺳﺎﻳﻰ ﻛﻨﻴﻢ‬ ‫ﻭ ﺑﺎ ﻛﻤﻚ ﻳﻜﺪﻳﮕﺮ ﺑﺎ ﻣﺴﺎﻳﻞ ﺧﻮﺩ ﻛﻨﺎﺭ ﺑﻴﺎﻳﻴﻢ‪.‬‬ ‫ﺍﺻﻞ ﺩﻭﻡ‪ :‬ﺩﺍﻭﺭﻯ ﻧﻜﺮﺩﻥ‪ :‬ﻣﺎ ﺗﻨﻬﺎ ﻭﻗﺘﻰ ﻣﻰ ﺗﻮﺍﻧﻴﻢ ﺍﺯ ﺷﺮ ﺩﺍﻭﺭﻯ ﻣﻨﻔﻰ ﻭ ﻧﺎﺩﺭﺳﺖ ﺧﻼﺹ ﺷﻮﻳﻢ ﻛﻪ ﺗﻔﺎﻭﺕ‬ ‫ﻫﺎﻯ ﻣﻴﺎﻥ ﺧﻮﺩ ﻭ ﻫﻤﺴﺮﻣﺎﻥ ﺭﺍ ﺩﺭﻙ ﻛﻨﻴﻢ ﻭ ﺍﺣﺴﺎﺳﺎﺕ‪ ،‬ﺍﻓﻜﺎﺭ ﻭ ﺍﻣﻴﺎﻝ ﺧﻮﺩ ﺭﺍ ﺑﻪ ﻃﻮﺭ ﺻﺤﻴﺢ ﻭ ﺑﺎ ﻣﻮﻓﻘﻴﺖ ﺑﻪ‬ ‫ﻃﺮﻑ ﻣﻘﺎﺑﻞ ﻣﻨﺘﻘﻞ ﻛﻨﻴﻢ‪ .‬ﺩﺍﻭﺭﻯ ﻛﺮﺩﻥ ﻭ ﻗﻀﺎﻭﺕ ﻫﺎﻯ ﻣﻨﻔﻰ‪ ،‬ﺑﻪ ﺭﺍﺣﺘﻰ ﻣﻰ ﺗﻮﺍﻧﻨﺪ ﻣﻨﺎﺳﺒﺎﺕ ﻭ ﺭﻭﺍﺑﻂ ﺯﻧﺎﺷﻮﻳﻰ‬ ‫ﻣﺎ ﺭﺍ ﻣﺨﺘﻞ ﻛﻨﻨﺪ ﻭ ﺗﺎ ﺯﻣﺎﻧﻰ ﻛﻪ ﻣﺎ ﻧﺘﻮﺍﻧﻴﻢ ﻗﻀﺎﻭﺕ ﻫﺎﻯ ﻣﻴﺎﻥ ﺍﻓﺮﺍﺩ ﺭﺍ ﺑﻪ ﺭﺳﻤﻴﺖ ﺑﺸﻨﺎﺳﻴﻢ ﺍﺩﺍﻣﻪ ﭘﻴﺪﺍ ﻣﻰ‬ ‫ﻛﻨﻨﺪ‪ .‬ﺩﺭ ﺣﻘﻴﻘﺖ ﻣﺎ ﺑﺎﻳﺪ ﺩﻭﺳﺖ ﺑﺪﺍﺭﻳﻢ‪ ،‬ﺑﭙﺬﻳﺮﻳﻢ‪ ،‬ﻗﺪﺭﺷﻨﺎﺳﻰ ﻛﻨﻴﻢ ﻭ ﺍﺣﺘﺮﺍﻡ ﺑﮕﺬﺍﺭﻳﻢ ﺗﺎ ﺑﺘﻮﺍﻧﻴﻢ ﺩﺍﻭﺭﻯ‬ ‫ﻛﺮﺩﻥ ﺭﺍ ﻛﻨﺎﺭ ﺑﮕﺬﺍﺭﻳﻢ ﻭ ﺧﻮﺩ ﻭ ﺩﻳﮕﺮﺍﻥ ﺭﺍ ﻫﻤﺎﻥ ﮔﻮﻧﻪ ﻛﻪ ﻫﺴﺘﻴﻢ ﻭ ﻫﺴﺘﻨﺪ ﺩﻭﺳﺖ ﺑﺪﺍﺭﻳﻢ‪ .‬ﺁﻧﭽﻪ ﺍﻫﻤﻴﺖ‬

‫ﺩﺍﺭﺩ ﺗﻮﺟﻪ ﺑﻪ ﺍﻳﻦ ﻧﻜﺘﻪ ﺍﺳﺖ ﻛﻪ ﻗﻀﺎﻭﺕ ﻣﻨﻔﻰ ﻣﺎ ﺩﺭﺑﺎﺭﻩ ﺩﻳﮕﺮﺍﻥ ﻧﺸﺎﻥ ﺩﻫﻨﺪﻩ ﺍﻳﻦ ﺍﺳﺖ ﻛﻪ ﻣﺎ ﺍﺯ ﺧﻮﺩﻣﺎﻥ‬ ‫ﺭﺍﺿﻰ ﻧﻴﺴﺘﻴﻢ‪ .‬ﭼﺮﺍﻛﻪ ﺍﻏﻠﺐ ﺩﺍﻭﺭﻯ ﻫﺎﻯ ﻣﻨﻔﻰ ﻧﺸﺎﻧﻪ ﻓﺮﺍﻓﻜﻨﻰ ﻋﻘﺎﻳﺪﻯ ﺍﺳﺖ ﻛﻪ ﺩﺭ ﺧﻔﺎ ﺩﺭﺑﺎﺭﻩ ﺧﻮﺩ ﺩﺍﺭﻳﻢ ﻭ‬ ‫ﺁﻧﻬﺎ ﺭﺍ ﺑﻪ ﺩﻳﮕﺮﺍﻥ ﺗﻌﻤﻴﻢ ﻣﻰ ﺩﻫﻴﻢ‪.‬‬ ‫ﺍﺻﻞ ﺳﻮﻡ‪ :‬ﺗﻤﺮﻳﻦ ﺑﺨﺸﺶ‪ :‬ﺍﺑﺮﺍﺯ ﻣﻬﺮ ﻭ ﻋﺸﻖ ﻧﻴﺎﺯﻣﻨﺪ ﻫﻴﭻ ﻛﻮﺷﺶ ﻓﺮﺳﺎﻳﻨﺪﻩ ﺍﻯ ﻧﻴﺴﺖ ﻭ ﺍﮔﺮ ﻣﺎ ﺑﺮﺍﻯ ﻣﺤﺒﺖ‬ ‫ﻛﺮﺩﻥ ﻭ ﻣﻬﺮﻭﺭﺯﻳﺪﻥ ﺑﻪ ﺗﻼﺵ ﻭ ﻛﻮﺷﺶ ﺑﺴﻴﺎﺭ ﻧﻴﺎﺯ ﺩﺍﺭﻳﻢ ﺑﻪ ﺍﻳﻦ ﻣﻌﻨﺎﺳﺖ ﻛﻪ ﺧﻮﺩ ﺭﺍ ﻓﺮﻳﻔﺘﻪ ﺍﻳﻢ ﻭ ﺭﻧﺠﺸﻰ‬ ‫ﺭﺍ ﺩﺭ ﺧﻮﺩ ﺳﺮﻛﻮﺏ ﻛﺮﺩﻩ ﺍﻳﻢ‪ .‬ﺍﻣﺎ ﭘﻨﻬﺎﻥ ﻛﺮﺩﻥ ﺭﻧﺠﺶ ﻭ ﺳﺮﻛﻮﺏ ﻛﺮﺩﻥ ﺧﺸﻢ ﺩﺭ ﺍﺻﻞ ﻛﺎﺭ ﺑﻰ ﺣﺎﺻﻠﻰ ﺍﺳﺖ‬ ‫ﭼﺮﺍﻛﻪ ﺑﺴﻴﺎﺭﻯ ﺍﺯ ﻣﺎ ﻭﻗﺘﻰ ﺭﻧﺠﺸﻰ ﺑﻪ ﺩﻝ ﺩﺍﺭﻳﻢ ﻫﺮﮔﺰ ﻧﻤﻰ ﺗﻮﺍﻧﻴﻢ ﺁﻥ ﺭﺍ ﺍﺯ ﻛﺴﻰ ﻛﻪ ﺑﻪ ﺣﺮﻑ ﻫﺎﻳﻤﺎﻥ ﮔﻮﺵ‬ ‫ﻣﻰ ﻛﻨﺪ ﭘﻨﻬﺎﻥ ﻛﻨﻴﻢ‪ ،‬ﺣﺘﻰ ﺍﮔﺮ ﺗﻼﺵ ﺑﺴﻴﺎﺭﻯ ﺑﺮﺍﻯ ﺍﻳﻦ ﻛﺎﺭ ﺍﻧﺠﺎﻡ ﺩﻫﻴﻢ‪ .‬ﺑﻨﺎﺑﺮﺍﻳﻦ ﻣﺎ ﺩﺭ ﺑﺮﺍﺑﺮ ﺍﻳﺠﺎﺩ ﺣﺲ ﺭﻧﺠﺶ‬ ‫ﺗﻨﻬﺎ ﺩﻭ ﺭﺍﻩ ﭘﻴﺶ ﺭﻭ ﺩﺍﺭﻳﻢ‪ :‬ﻳﺎ ﺑﻪ ﺭﺍﺳﺘﻰ ﺑﺒﺨﺸﻴﻢ‪ ،‬ﻳﺎ ﺍﻳﻨﻜﻪ ﺑﻪ ﺟﺎﻯ ﺭﻧﺠﻴﺪﻥ‪ ،‬ﻣﺴﻮﻭﻟﻴﺖ ﺧﻮﺩ ﺭﺍ ﺩﺭ ﻗﺒﺎﻝ ﺁﻧﭽﻪ‬ ‫ﺑﺮ ﺳﺮ ﺭﺍﺑﻄﻪ ﻣﺎﻥ ﺁﻣﺪﻩ ﺍﺳﺖ ﺑﭙﺬﻳﺮﻳﻢ‪ .‬ﺑﺎﻳﺪ ﻭﺍﻗﻊ ﺑﻴﻦ ﺑﺎﺷﻴﻢ‪ ،‬ﻫﻤﻪ ﻣﺎ ﻗﺪﺭﺕ ﺁﻥ ﺭﺍ ﺩﺍﺭﻳﻢ ﻛﻪ ﺷﺮﺍﻳﻂ ﺭﺍ ﺗﻐﻴﻴﺮ‬ ‫ﺩﻫﻴﻢ‪ .‬ﻛﺎﻓﻰ ﺍﺳﺖ ﺑﺪﺍﻧﻴﻢ ﻭ ﺩﺭﻙ ﻛﻨﻴﻢ ﻛﻪ ﭼﮕﻮﻧﻪ ﺑﺎ ﺭﻓﺘﺎﺭ ﻭ ﮔﻔﺘﺎﺭ ﺧﻮﺩ ﻭﺍﻛﻨﺶ ﻫﺎﻯ ﻣﻮﺭﺩﻧﻈﺮ ﺭﺍ ﺩﺭ ﺭﻓﺘﺎﺭ‬ ‫ﻃﺮﻑ ﻣﻘﺎﺑﻞ ﺍﻳﺠﺎﺩ ﻛﻨﻴﻢ‪.‬‬


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‫‪ 4‬ﻧﻜﺘﻪ ﻣﻬﻢ ﺩﺭ ﻋﻀﻠﻪ ﺳﺎﺯﻯ ﻣﺮﺩﺍﻥ ﻻﻏﺮ ﺍﻧﺪﺍﻡ‬ ‫‪ - 1‬ﻣﻜﻤﻞﻫﺎﻯ ﻏﺬﺍﻳﻰ ﻭ ﺗﻤﺮﻳﻨﻰ‪ :‬ﺷﻤﺎ ﻣﻰﺗﻮﺍﻧﻴﺪ ﺑﻪ ﻃﻮﺭ ﻃﺒﻴﻌﻰ ﻣﻮﺍﺩ ﻣﻐﺬﻯ‪ ،‬ﻭﻳﺘﺎﻣﻴﻦﻫﺎ ﻭ ﻣﻮﺍﺩ ﻣﻌﺪﻧﻰ ﻣﻮﺭﺩ ﻧﻴﺎﺯ‬ ‫ﺧﻮﺩ ﺭﺍ ﺍﺯ ﻣﻮﺍﺩ ﻏﺬﺍﻳﻰ ﺗﺎﻣﻴﻦ ﻛﻨﻴﺪ‪ .‬ﺍﻣﺎ ﺍﮔﺮ ﺑﺨﻮﺍﻫﻴﺪ ﻛﻤﻰ ﺑﻪ ﺣﺠﻢ ﺑﺪﻥ ﺧﻮﺩ ﺍﺿﺎﻓﻪ ﻛﻨﻴﺪ ﻭ ﺑﻪ ﺍﻧﺪﺍﺯﻩﺍﻯ ﻭﺭﺯﺵ‬ ‫ﻣﻰ ﻛﻨﻴﺪ ﻛﻪ ﺍﺯ ﺳﻮﺧﺖ ﺑﺪﻧﺘﺎﻥ ﺍﺳﺘﻔﺎﺩﻩ ﻣﻰ ﻛﻨﺪ‪ ،‬ﻧﻴﺎﺯ ﺑﻪ ﻛﻤﻚ ﮔﺮﻓﺘﻦ ﺍﺯ ﻣﻜﻤﻞﻫﺎﻯ ﻏﺬﺍﻳﻰ ﺩﺍﺭﻳﺪ‪ .‬ﺑﺮﺍﻯ ﺑﺎﻻ ﺑﺮﺩﻥ‬ ‫ﻣﻘﺪﺍﺭ ﻛﺎﻟﺮﻯﻫﺎ ﻭ ﭘﺮﻭﺗﺌﻴﻦﻫﺎﻯ ﻣﺼﺮﻓﻰ ﺧﻮﺩ‪ ،‬ﻣﺼﺮﻑ ﭘﻮﺩﺭ ﭘﺮﻭﺗﺌﻴﻦ ﺍﻫﻤﻴﺖ ﻭﻳﮋﻩﺍﻯ ﺩﺍﺭﺩ‪ .‬ﺍﮔﺮ ﻣﻰﺧﻮﺍﻫﻴﺪ ﺩﭼﺎﺭ‬ ‫ﻧﺎﺭﺍﺣﺘﻰ ﻣﻌﺪﻩﺍﻯ ﻛﻪ ﻣﻌﻤﻮﻻ ً ﺩﺭ ﺍﺛﺮ ﺧﻮﺭﺩﻥ ﭘﻮﺩﺭﻫﺎﻯ ﭘﺮﻭﺗﺌﻴﻦ ﺍﻳﺠﺎﺩ ﻣﻰﺷﻮﺩ ﻧﺸﻮﻳﺪ‪ ،‬ﻫﺮ ﭘﻮﺩﺭ ﭘﺮﻭﺗﺌﻴﻨﻰ ﻛﻪ ﺑﻪ‬ ‫ﺩﺳﺘﺘﺎﻥ ﺭﺳﻴﺪ ﺭﺍ ﻣﺼﺮﻑ ﻧﻜﻨﻴﺪ‪ .‬ﺳﻌﻰ ﻛﻨﻴﺪ ﻧﻮﻋﻰ ﺭﺍ ﺍﻧﺘﺨﺎﺏ ﻛﻨﻴﺪ ﻛﻪ ﻓﺎﻗﺪ ﺳﻮﻳﺎ ﻭ ﺫﺭﺕ ﺍﺿﺎﻓﻪ‪ ،‬ﺷﻴﺮﻳﻦﻛﻨﻨﺪﻩ‬ ‫ﻣﺼﻨﻮﻋﻰ ﻭ ﻣﻮﺍﺩ ﻛﻤﻜﻰ ﮔﻮﺍﺭﺵ ﻣﺜﻞ ﺁﻧﺰﻳﻢﻫﺎﻯ ﮔﻮﺍﺭﺷﻰ ﻭ ﭘﺮﻭﺑﻴﻮﺗﻴﻚﻫﺎ ﺑﺎﺷﺪ‪.‬‬ ‫ﻫﻴﭻ ﻳﻚ ﺍﺯ ﺍﻳﻦ ﻣﻜﻤﻞﻫﺎ ﺟﺎﻳﮕﺰﻳﻦ ﺗﻤﺮﻳﻦ ﺳﻨﮕﻴﻦ ﻭ ﻣﻨﻈﻢ ﻧﻴﺴﺖ ﺍﻣﺎ ﻣﻰﺗﻮﺍﻧﺪ ﺑﻪ ﺑﺎﻻ ﺑﺮﺩﻥ ﻧﺘﻴﺠﻪ ﺷﻤﺎ ﻛﻤﻚ ﻛﻨﺪ‪.‬‬ ‫‪ - 2‬ﺗﻐﺬﻳﻪ ﻣﻨﻈﻢ‪ :‬ﺑﺪﻧﺴﺎﺯﻯ ﻭﺭﺯﺷﻰ ﺑﺴﻴﺎﺭ ﮔﻠﻴﻜﻮﻟﻴﺘﻴﻚ ﺍﺳﺖ ﻭ ﺍﻳﻦ ﻳﻌﻨﻰ ﻣﻘﺪﺍﺭ ﺯﻳﺎﺩﻯ ﻛﺮﺑﻮﻫﻴﺪﺭﺍﺕ ﻣﻰﺳﻮﺯﺍﻧﺪ‪.‬‬ ‫ﺑﻪ ﻫﻤﻴﻦ ﺩﻟﻴﻞ‪ ،‬ﻧﺒﺎﻳﺪ ﺑﺪﻭﻥ ﺧﻮﺭﺩﻥ ﺣﺪﺍﻗﻞ ‪ 300-600‬ﻛﺎﻟﺮﻯ ﻏﺬﺍﻯ ﺣﺎﻭﻯ ﻛﺮﺑﻮﻫﻴﺪﺭﺍﺕ ﺩﻭ ﺗﺎ ﺳﻪ ﺳﺎﻋﺖ ﻗﺒﻞ‬ ‫ﺍﺯ ﺗﻤﺮﻳﻦ‪ ،‬ﻫﻴﭽﮕﻮﻧﻪ ﺗﻤﺮﻳﻦ ﻋﻀﻠﻪ ﺳﺎﺯﻯ ﺍﻧﺠﺎﻡ ﺩﻫﻴﺪ‪ .‬ﺍﻳﻦ ﻏﺬﺍﻫﺎ ﺷﺎﻣﻞ ﺳﻴﺐ ﺯﻣﻴﻨﻰ‪ ،‬ﺑﺮﻧﺞ‪ ،‬ﻧﺎﻥ ﻭ ﺳﺎﻳﺮ ﻣﻨﺎﺑﻊ‬ ‫ﺳﺎﻟﻢ ﻛﺮﺑﻮﻫﻴﺪﺭﺍﺕ ﻣﻰ ﺑﺎﺷﺪ‪ .‬ﺍﮔﺮ ﺑﻌﺪ ﺍﺯ ﺗﻤﺮﻳﻦ ﻧﻴﺰ ﻳﻚ ﻏﺬﺍﻯ ﻣﺸﺎﺑﻪ ﺑﺨﻮﺭﻳﺪ‪ ،‬ﻣﻰ ﺗﻮﺍﻧﻴﺪ ﺯﻭﺩﺗﺮ ﺳﺎﻳﺰﺗﺎﻥ ﺭﺍ‬ ‫ﺍﻓﺰﺍﻳﺶ ﺩﻫﻴﺪ ﺯﻳﺮﺍ ﻋﻀﻼﺗﺘﺎﻥ ﺑﻌﺪ ﺍﺯ ﺗﻤﺮﻳﻦ ﺑﻪ ﺳﺮﻋﺖ ﻗﻨﺪﻫﺎ ﺭﺍ ﺟﺬﺏ ﻣﻰ ﻛﻨﻨﺪ‪ .‬ﻣﺮﺩﺍﻥ ﻻﻏﺮ ﺍﻧﺪﺍﻣﻰ ﻛﻪ ﺳﻌﻰ‬

‫ﺩﺭ ﻋﻀﻠﻪ ﺳﺎﺯﻯ ﺩﺍﺭﻧﺪ ﺣﺘﻤﺎ ً ﺑﺎﻳﺪ ﻳﻚ ﻭﻋﺪﻩ ﻗﺒﻞ ﺍﺯ ﺗﻤﺮﻳﻦ‪ ،‬ﻳﻚ ﻭﻋﺪﻩ ﺑﻌﺪ ﺍﺯ ﺗﻤﺮﻳﻦ ﻭ ﺣﺪﺍﻗﻞ ﭼﻬﺎﺭ ﺗﺎ ﭘﻨﺞ ﻭﻋﺪﻩ‬ ‫ﺩﻳﮕﺮ ﻏﺬﺍﻳﻰ ﺩﺭ ﻃﻮﻝ ﺭﻭﺯ ﺩﺍﺷﺘﻪ ﺑﺎﺷﻨﺪ‪ .‬ﻣﻤﻜﻦ ﺍﺳﺖ ﺗﺼﻮﺭ ﻛﻨﻴﺪ ﺑﺎ ﺍﻳﻦ ﻭﺿﻌﻴﺖ ﻏﺬﺍﻯ ﻣﺼﺮﻓﻴﺘﺎﻥ ﺧﻴﻠﻰ ﺯﻳﺎﺩ‬ ‫ﺧﻮﺍﻫﺪ ﺷﺪ ﺍﻣﺎ ﺍﮔﺮ ﻻﻏﺮ ﻫﺴﺘﻴﺪ‪ ،‬ﺑﺮﺍﻯ ﻋﻀﻠﻪ ﺳﺎﺯﻯ ﻻﺯﻡ ﺍﺳﺖ‪.‬‬ ‫‪ - 3‬ﻣﺼﺮﻑ ﮔﻮﺷﺖ‪ :‬ﺍﻳﻦ ﺗﻮﺻﻴﻪ ﺷﺎﻳﺪ ﭼﻨﺪﺍﻥ ﻣﻄﻠﻮﺏ ﺣﺎﻝ ﻣﺮﺩﺍﻥ ﻻﻏﺮ ﺍﻧﺪﺍﻣﻰ ﻛﻪ ﮔﻴﺎﻫﺨﻮﺍﺭ ﻫﺴﺘﻨﺪ ﻧﺒﺎﺷﺪ ﺍﻣﺎ‬ ‫ﮔﻮﺷﺖ ﻓﻴﺒﺮ ﻋﻀﻼﺕ ﺍﺳﺖ ﻭ ﺳﺮﺷﺎﺭ ﺍﺯ ﭼﺮﺑﻰ‪ ،‬ﭘﺮﻭﺗﺌﻴﻦ ﻭ ﻣﻮﺍﺩ ﻣﺘﺸﻜﻞ ﻫﻮﺭﻣﻮﻧﻰ ﺍﺳﺖ ﻛﻪ ﺑﻪ ﺷﻤﺎ ﺑﺮﺍﻯ ﺍﻓﺰﺍﻳﺶ‬ ‫ﺳﺮﻳﻊ ﺣﺠﻢ ﻛﻤﻚ ﻣﻰ ﻛﻨﺪ‪ .‬ﺑﺎ ﺍﻳﻨﻜﻪ ﺷﺎﻳﺪ ﺑﺘﻮﺍﻧﻴﺪ ﭘﺮﻭﺗﺌﻴﻦ ﻛﺎﻓﻰ ﺍﺯ ﮔﻴﺎﻫﺎﻥ ﺑﻪ ﺑﺪﻥ ﺧﻮﺩ ﺑﺮﺳﺎﻧﻴﺪ ﺍﻣﺎ ﺭژﻳﻢ ﻫﺎﻯ‬ ‫ﮔﻴﺎﻫﺨﻮﺍﺭﻯ ﺑﺮﺍﻯ ﺑﺪﻧﺴﺎﺯﻯ ﺑﺴﻴﺎﺭ ﺩﺷﻮﺍﺭ ﺍﺳﺖ ﻭ ﺣﺠﻢ ﻣﻮﺍﺩﻏﺬﺍﻳﻰ ﻛﻪ ﺑﺎﻳﺪ ﺑﺨﻮﺭﻳﺪ ﺗﺎ ﻣﻴﺰﺍﻥ ﻣﻮﺭﺩﻧﻴﺎﺯ ﺑﺪﻧﺘﺎﻥ ﺭﺍ‬ ‫ﺗﺎﻣﻴﻦ ﻛﻨﻴﺪ ﻛﻤﻰ ﺑﺮﺍﻯ ﻣﻌﺪﻩ ﺗﺎﻥ ﺳﻨﮕﻴﻦ ﺧﻮﺍﻫﺪ ﺑﻮﺩ‪.‬‬ ‫‪ -4‬ﺗﻤﺮﻳﻦ ﻣﻨﻈﻢ‪ :‬ﻭﻗﺘﻰ ﺣﺠﻤﺘﺎﻥ ﺭﺍ ﺍﻓﺰﺍﻳﺶ ﺩﺍﺩﻳﺪ‪ ،‬ﺣﻔﻆ ﻋﻀﻼﺕ ﺑﺴﻴﺎﺭ ﺭﺍﺣﺖ ﺗﺮ ﺍﺯ ﺣﻔﻆ ﻗﺪﺭﺕ ﻭ ﺍﺳﺘﻘﺎﻣﺖ ﺍﺳﺖ‪.‬‬ ‫ﻳﻚ ﺩﻭﻧﺪﻩ ﻃﻰ ﺳﻪ ﺭﻭﺯ ﺍﺳﺘﺮﺍﺣﺖ ﺑﻌﺪ ﺍﺯ ﺗﻤﺮﻳﻦ ﺷﺮﻭﻉ ﺑﻪ ﺍﺯ ﺩﺳﺖ ﺩﺍﺩﻥ ﻇﺮﻓﻴﺖ ﺍﻛﺴﻴﮋﻥ ﺧﻮﺩ ﻣﻰ ﻛﻨﺪ‪ .‬ﺍﻣﺎ ﺑﺮﺍﻯ‬ ‫ﺣﻔﻆ ﻋﻀﻠﻪ ﻳﻚ ﺭﻭﺯ ﺗﻤﺮﻳﻦ ﺩﺭ ﻫﻔﺘﻪ ﻫﻢ ﻛﺎﻓﻰ ﺍﺳﺖ‪ .‬ﺍﻣﺎ‪ ،‬ﺑﻪ ﺩﺳﺖ ﺁﻭﺭﺩﻥ ﻋﻀﻠﻪ ﺩﺭ ﺍﺑﺘﺪﺍﻯ ﻛﺎﺭ ﺑﺴﻴﺎﺭ ﺩﺷﻮﺍﺭ‬ ‫ﺍﺳﺖ ﻭ ﺑﺮﺍﻯ ﻣﺮﺩﺍﻥ ﻻﻏﺮﺍﻧﺪﺍﻡ ﺑﻪ ‪ 4-6‬ﺗﻤﺮﻳﻦ ﺑﺮﺍﻯ ﻫﺮ ﮔﺮﻭﻩ ﻋﻀﻼﻧﻰ ﺑﺮﺍﻯ ﻋﻀﻠﻪ ﺳﺎﺯﻯ ﻧﻴﺎﺯ ﺍﺳﺖ )ﺍﮔﺮ ﺗﻤﺮﻳﻦ‬ ‫ﺭﻭﻯ ﻫﺮ ﮔﺮﻭﻩ ﻋﻀﻼﻧﻰ ﺩﻭﺑﺎﺭ ﺩﺭ ﻫﻔﺘﻪ ﺑﺎﺷﺪ‪ ،‬ﻧﺘﻴﺠﻪ ﮔﻴﺮﻯ ﺳﺮﻳﻌﺘﺮ ﺍﺗﻔﺎﻕ ﺧﻮﺍﻫﺪ ﺍﻓﺘﺎﺩ(‪.‬‬

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‫ﺗﻮﺯﻳﻊ ﺍﺳﺘﺎﻧﻰ ﭘﻴﻚ ﺁﻓﺘﺎﺏ ﺩﺭ ﺟﺰﻳﺮﻩ ﻗﺸﻢ‪ ،‬ﺑﻨﺪﺭﻟﻨﮕﻪ‪ ،‬ﻣﻴﻨﺎﺏ‬ ‫ﭘﻴﻚ ﺁﻓﺘﺎﺏ ﺭﺍ ﺁﻧﻼﻳﻦ ﻭﺭﻕ ﺑﺰﻧﻴﻦ‪ www.aftabi.co :‬ﭘﺬﻳﺮﺵ ﺁﮔﻬﻰ‪2244142-2228025 :‬‬ ‫ﻧﻜﺎﺗﻰ ﺑﺮﺍﻯ ﻣﺴﻮﺍﻙ ﺯﺩﻥ‬ ‫‪16‬‬

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‫︗﹝︺﹤‬

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‫‪ (1‬ﺍﻧﺘﺨﺎﺏ ﻣﺴﻮﺍﻙ ﻣﻨﺎﺳﺐ‪ :‬ﻧﻜﺘﻪ ﻣﻬﻢ ﺩﺭ ﺷﺮﻭﻉ ﻣﺴﻮﺍﻙﺯﺩﻥ ﺍﻳﻦ ﺍﺳﺖ ﻛﻪ ﻣﻄﻤﺌﻦ ﺷﻮﻳﻢ ﻣﺴﻮﺍﻙﻣﺎﻥ‪ ،‬ﺗﻤﻴﺰ ﻭ ﺳﺎﻟﻢ‬ ‫ﺑﺎﺷﺪ‪ .‬ﺍﻧﺘﺨﺎﺏ ﻳﻚ ﻣﺴﻮﺍﻙ ﺧﻮﺏ ﻛﻪ ﻣﻮﻫﺎﻯ ﺁﻥ ﺍﺯ ﻧﺎﻳﻠﻮﻥ ﻧﺮﻡ‪ ،‬ﺳﺎﺧﺘﻪ ﺷﺪﻩ ﺑﺎﺷﺪ ﺑﺴﻴﺎﺭ ﻣﻬﻢ ﺍﺳﺖ‪ .‬ﻧﻜﺘﻪ ﻗﺎﺑﻞ‬ ‫ﺫﻛﺮ ﺍﻳﻦ ﺍﺳﺖ ﻛﻪ ﻳﻚ ���ﺴﻮﺍﻙ ﺭﺍ ﻧﺒﺎﻳﺪ ﺑﻴﺶ ﺍﺯ ﺳﻪ ﻳﺎ ﭼﻬﺎﺭ ﻣﺎﻩ ﻣﻮﺭﺩ ﺍﺳﺘﻔﺎﺩﻩ ﻗﺮﺍﺭ ﺩﺍﺩ ﺯﻳﺮﺍ ﻣﻮﻫﺎﻯ ﺁﻥ ﻛﺞ ﻭ‬ ‫ﻧﺎﻣﻨﻈﻢ ﻣﻰﺷﻮﺩ‪ ،‬ﺑﻨﺎﺑﺮﺍﻳﻦ ﻫﺮ ﻣﻮﻗﻊ ﻛﻪ ﻣﻮﻫﺎﻯ ﻣﺴﻮﺍﻙ‪ ،‬ﺧﻤﻴﺪﻩ ﻭ ﻳﺎ ﻧﺎﻣﻨﻈﻢ ﻭ ﺍﺯ ﻳﻜﺪﻳﮕﺮ ﺟﺪﺍ ﺷﻮﺩ ﻳﺎ ﺭﻧﮓ ﺁﻥ‬ ‫ﺗﻐﻴﻴﺮ ﻛﻨﺪ‪ ،‬ﺩﺭ ﺍﻳﻦ ﺻﻮﺭﺕ ﺑﺎﻳﺪ ﺣﺘﻤﺎ ﻣﺴﻮﺍﻙ ﺭﺍ ﺗﻌﻮﻳﺾ ﻛﺮﺩ‪ .‬ﻣﺴﻮﺍﻙﻫﺎ ﺍﻏﻠﺐ ﺑﻪ ﺻﻮﺭﺕ ﻧﺮﻡ‪ ،‬ﻣﺘﻮﺳﻂ ﻭ ﺳﺨﺖ‬ ‫ﻋﺮﺿﻪ ﻣﻰﺷﻮﻧﺪ ﻛﻪ ﺍﺳﺘﻔﺎﺩﻩ ﺍﺯ ﻣﺴﻮﺍﻙ ﻧﺮﻡ ﺗﻮﺻﻴﻪ ﻣﻰﺷﻮﺩ ﻭ ﺩﺭ ﻣﻮﺍﺭﺩ ﺧﺎﺹ ﺑﺎﻳﺪ ﺑﺎ ﻧﻈﺮ ﺩﻧﺪﺍﻧﭙﺰﺷﻚ ﻭ ﺑﺎ‬ ‫ﺗﻮﺟﻪ ﺑﻪ ﻧﻮﻉ ﺩﻧﺪﺍﻥﻫﺎ‪ ،‬ﺍﺯ ﻣﺴﻮﺍﻙ ﻣﻮﺭﺩ ﻧﻈﺮ ﺍﺳﺘﻔﺎﺩﻩ ﻛﺮﺩ‪.‬‬ ‫‪ (2‬ﺯﺍﻭﻳﻪ ﺩﻫﻴﺪ‪ :‬ﭘﻴﺶ ﺍﺯ ﺷﺮﻭﻉ ﻣﺴﻮﺍﻙ‪ ،‬ﺍﺑﺘﺪﺍ ﺩﻫﺎﻥ ﺭﺍ ﺑﺎ ﺁﺏ ﺧﻴﺲ ﻣﻰﻛﻨﻴﻢ ﺗﺎ ﺧﻤﻴﺮﺩﻧﺪﺍﻥ ﺑﻪ ﺧﻮﺑﻰ ﻛﻒ ﻛﻨﺪ‬ ‫ﻭ ﺳﭙﺲ ﺍﺯ ﺩﻧﺪﺍﻥﻫﺎﻯ ﺑﻪ ﺍﺻﻄﻼﺡ ﻛﺮﺳﻰ )ﺁﺳﻴﺎﻫﺎﻯ ﺑﺰﺭگ ﻭ ﻛﻮﭼﻚ( ﺷﺮﻭﻉ ﻛﻨﻴﺪ ﻭ ﺑﺎﻳﺪ ﺑﻪ ﻧﺤﻮﻯ ﻣﺴﻮﺍﻙ‬ ‫ﻛﻨﻴﺪ ﻛﻪ ﻣﻮﻫﺎﻯ ﻣﺴﻮﺍﻙ ﺑﻪ ﺻﻮﺭﺕ ﻣﺎﻳﻞ ﻭ ﻛﺞ ﻭ ﺑﺎ ﺯﺍﻭﻳﻪ ‪ 45‬ﺩﺭﺟﻪ ﺭﻭﻯ ﺳﻄﺢ ﺧﺎﺭﺟﻰ ﺩﻧﺪﺍﻥﻫﺎ ﻗﺮﺍﺭ ﮔﻴﺮﺩ‪.‬‬ ‫ﺩﺭ ﺍﻳﻦ ﺣﺎﻟﺖ ﻣﻮﻫﺎﻯ ﻣﺴﻮﺍﻙ ﺭﻭﻯ ﻗﺴﻤﺖ ﻭﺳﻂ ﺩﻧﺪﺍﻥ ﻧﻴﺰ ﻗﺮﺍﺭ ﮔﺮﻓﺘﻪ ﻭ ﺷﻴﺎﺭﻫﺎﻯ ﻣﻮﺟﻮﺩ ﺭﻭﻯ ﺩﻧﺪﺍﻥﻫﺎ‬ ‫ﺗﻤﻴﺰ ﻣﻰﺷﻮﻧﺪ‪.‬‬

‫‪ (3‬ﺍﻭﻝ ﺳﻄﺢ ﺯﺑﺎﻧﻰ‪ :‬ﺍﻭﻝ ﺳﻄﺢ ﺯﺑﺎﻧﻰ ﺩﻧﺪﺍﻥﻫﺎﻳﺘﺎﻥ ﺭﺍ ﻣﺴﻮﺍﻙ ﺑﺰﻧﻴﺪ ﺑﻌﺪ ﺑﻪ ﺳﺮﺍﻍ ﺳﻄﺢ ﻣﺴﻮﺍﻙ ﺑﺰﻧﻴﺪ ﺑﻌﺪ‬ ‫ﺑﻪ ﺳﺮﺍﻍ ﺳﻄﺢ ﻟﭙﻰ )ﮔﻮﻧﻪﺍﻳﻰ( ﺩﻧﺪﺍﻥﻫﺎ ﺑﺮﻭﻳﺪ ﺑﻪ ﺍﻳﻦ ﺗﺮﺗﻴﺐ ﺳﻄﻮﺡ ﺩﺍﺧﻠﻰ ﺩﻧﺪﺍﻥﻫﺎﻳﺘﺎﻥ ﺭﺍ ﻗﺒﻞ ﺍﺯ ﺍﻳﻨﻜﻪ‬ ‫ﺩﺳﺘﺎﻧﺘﺎﻥ ﺧﺴﺘﻪ ﺷﻮﺩ‪ ،‬ﺗﻤﻴﺰ ﻣﻰﻛﻨﻴﺪ‪.‬‬ ‫‪ (4‬ﻣﺤﻞ ﻧﮕﻬﺪﺍﺭﻯ ﻣﺴﻮﺍﻙ‪ :‬ﭘﺲ ﺍﺯ ﻣﺴﻮﺍﻙﺯﺩﻥ‪ ،‬ﻣﺴﻮﺍﻙ ﺧﻴﺲ ﺭﺍ ﺩﺭ ﺟﻌﺒﻪ ﻳﺎ ﻣﺤﻴﻂ ﺳﺮﺑﺴﺘﻪ ﻗﺮﺍﺭ ﻧﺪﻫﻴﺪ ﺯﻳﺮﺍ‬ ‫ﺑﻪ ﺍﺻﻄﻼﺡ ﻫﻮﺍﻯ ﺩﺍﺧﻞ ﺁﻥ ﺩﻡ ﻛﺮﺩﻩ ﻭ ﻣﻮﺟﺐ ﺭﺷﺪ ﻣﻴﻜﺮﻭﺏﻫﺎ ﻣﻰﺷﻮﺩ‪.‬‬ ‫‪ (5‬ﺩﻭﺑﺎﺭ ﺩﺭ ﺭﻭﺯ‪ :‬ﺩﻧﺪﺍﻥﻫﺎ ﺑﺎﻳﺪ ﭘﺲ ﺍﺯ ﻫﺮ ﻭﻋﺪﻩ ﻏﺬﺍ ﻣﺴﻮﺍﻙ ﺷﻮﻧﺪ ﻭ ﭼﻨﺎﻧﭽﻪ ﺍﻳﻦ ﻛﺎﺭ ﻣﻘﺪﻭﺭ ﻧﺒﺎﺷﺪ‪ ،‬ﺩﺭ ﺍﻳﻦ‬ ‫ﺻﻮﺭﺕ ﺑﺎﻳﺪ ﺣﺪﺍﻗﻞ ﺩﻭ ﺑﺎﺭ ﺩﺭ ﺭﻭﺯ‪ ،‬ﺷﺐﻫﺎ ﭘﻴﺶ ﺍﺯ ﺧﻮﺍﺏ ﻭ ﺻﺒﺢﻫﺎ ﭘﺲ ﺍﺯ ﺻﺒﺤﺎﻧﻪ ﺩﻧﺪﺍﻥﻫﺎ ﺭﺍ ﻣﺴﻮﺍﻙ ﻛﺮﺩ‪.‬‬ ‫‪ (6‬ﺑﻴﻦ ﺩﻧﺪﺍﻥﻫﺎ ﻓﺮﺍﻣﻮﺵ ﻧﺸﻮﺩ‪ :‬ﺍﮔﺮ ﺗﺼﻮﺭ ﻣﻰﻛﻨﻴﺪ ﻛﻪ ﺍﺳﺘﻔﺎﺩﻩ ﺍﺯ ﻧﺦ ﺩﻧﺪﺍﻥ ﺑﺮﺍﻯ ﺑﻴﺮﻭﻥ ﺁﻭﺭﺩﻥ ﻏﺬﺍ ﺍﺯ ﺑﻴﻦ‬ ‫ﺩﻧﺪﺍﻥﻫﺎ ﺍﺳﺖ‪ ،‬ﺩﺭ ﺍﻳﻦ ﺻﻮﺭﺕ ﺳﺨﺖ ﺩﺭ ﺍﺷﺘﺒﺎﻩ ﻫﺴﺘﻴﺪ ﺯﻳﺮﺍ ﺍﮔﺮ ﺧﺮﺩﻩ ﻏﺬﺍ ﺩﺭ ﻣﻴﺎﻥ ﺩﻧﺪﺍﻥﺗﺎﻥ ﻫﻢ ﻧﺒﺎﺷﺪ‪،‬‬ ‫ﺑﺎﺯ ﺑﺎﻳﺪ ﺣﺪﺍﻗﻞ ﻳﻚ ﺑﺎﺭ ﺩﺭ ﺷﺒﺎﻧﻪﺭﻭﺯ ﺍﺯ ﻧﺦ ﺩﻧﺪﺍﻥ ﺍﺳﺘﻔﺎﺩﻩ ﻛﻨﻴﺪ‪ .‬ﻗﺎﺑﻞ ﺫﻛﺮ ﺍﺳﺖ ﻛﻪ ﺳﻄﺢ ﺑﻴﻦ ﺩﻧﺪﺍﻧﻰ ﺑﻪ‬ ‫ﻫﻴﭻ ﻭﺟﻪ ﺑﺎ ﻣﺴﻮﺍﻙﺯﺩﻥ ﺗﻤﻴﺰ ﻧﻤﻰﺷﻮﺩ ﻭ ﻣﻴﻜﺮﻭﺏﻫﺎ ﻫﺴﺘﻨﺪ ﻛﻪ ﻋﺎﻣﻞ ﭘﻮﺳﻴﺪﮔﻰ ﺩﻧﺪﺍﻥ ﺑﻮﺩﻩ ﻭ ﺩﺭ ﻣﻴﺎﻥ‬ ‫ﺩﻧﺪﺍﻥﻫﺎ ﺍﺳﺘﻘﺮﺍﺭ ﻣﻰﻳﺎﺑﻨﺪ‪.‬‬


‫ﻟﮫ ﻋ‬ ‫ا ﻢ ﻞ ا ﻮ ﯿﮏ ا ج‬

‫ﺩﻟﻢ ﺑﻪ ﻳﺎﺩ ﺗﻮ ﺍﻣﺸﺐ ﺑﻬﺎﻧﻪ ﻣﻰﮔﻴﺮﺩ‬ ‫ﺯ ﺧﻮﺍﻥ ﻋﺸﻖ ﺗﻮ ﺍﻯ ﻳﻮﺳﻒ ﺍﻫﻮﺭﺍﻳﻰ‬ ‫ﺍﮔﺮ ﻓﺮﺍﻕ ﺗﻮ ﺍﺯ ﺩﻳﺪﻩ ﺭﻭﺷﻨﻰ ﺑﺮﺩﻩ ﺍﺳﺖ‬ ‫ﺷﺪﻩ ﺍﺳﺖ ﺳﺎﻏﺮ ﺟﺎﻥ ﭘﺮ ﺯ ﺧﻮﻥ ﺩﻝ ﺷﺎﻳﺪ‬

‫ﻧﺸﺎﻥ ﻭﺻﻞ ﺗﻮ ﺭﺍ ﻋﺎﺷﻘﺎﻧﻪ ﻣﻰﮔﻴﺮﺩ‬ ‫ﻛﺒﻮﺗﺮ ﺩﻝ ﻣﻦ ﺁﺏ ﻭ ﺩﺍﻧﻪ ﻣﻰﮔﻴﺮﺩ‬ ‫ﺷﺮﺍﺭ ﻋﺸﻖ ﺗﻮ ﺩﺭ ﺩﻝ ﺯﺑﺎﻧﻪ ﻣﻰﮔﻴﺮﺩ‬ ‫ﻛﻤﺎﻥ ﻋﺸﻖ ﺗﻮ ﺩﻝ ﺭﺍ ﻧﺸﺎﻧﻪ ﻣﻰﮔﻴﺮﺩ‬

‫ﻧﻴﻤﻪ ﺷﻌﺒﺎﻥ ﺑﺮ ﻫﻤﻪ ﻣﻨﺘﻈﺮﺍﻥ ﺁﻥ ﺣﻀﺮﺕ ﻣﺒﺎﺭﻙ‬

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‫︑﹫︣‬ ‫‪5‬‬

‫‪July‬‬

‫‪2012‬‬

‫‪15‬‬

‫ﺷﻌﺒﺎﻥ‬

‫‪1433‬‬

‫︎﹠︕ ︫﹠︊﹤‬

‫‪1391‬‬

‫ﻭﻻﺩﺕ ﺣﻀﺮﺕ ﻗﺎﺋﻢ )ﻋﺞ(‬


‫ﺗﻮﺯﻳﻊ ﺍﺳﺘﺎﻧﻰ ﭘﻴﻚ ﺁﻓﺘﺎﺏ ﺩﺭ ﺟﺰﻳﺮﻩ ﻗﺸﻢ‪ ،‬ﺑﻨﺪﺭﻟﻨﮕﻪ‪ ،‬ﻣﻴﻨﺎﺏ‬ ‫ﭘﻴﻚ ﺁﻓﺘﺎﺏ ﺭﺍ ﺁﻧﻼﻳﻦ ﻭﺭﻕ ﺑﺰﻧﻴﻦ‪ www.aftabi.co :‬ﭘﺬﻳﺮﺵ ﺁﮔﻬﻰ‪2244142-2228025 :‬‬ ‫ﭼﻨﺪ ﺗﻮﺻﻴﻪ ﺑﺮﺍﻯ ﺩﺍﺷﺘﻦ ﻧﺎﺧﻦ ﻫﺎﻯ ﺯﻳﺒﺎ‬ ‫‪14‬‬

‫︑﹫︣‬ ‫‪4‬‬

‫‪July‬‬

‫‪2012‬‬

‫‪14‬‬

‫ﺷﻌﺒﺎﻥ‬

‫‪1433‬‬

‫︚﹧︀ر︫﹠︊﹤‬

‫‪1391‬‬

‫ﻧﺎﺧﻦﻫﺎﻳﺘﺎﻥ ﺭﺍ ﻣﺮﻃﻮﺏ ﻧﮕﻬﺪﺍﺭﻳﺪ‪ :‬ﺩﻟﻴﻞ ﺍﺻﻠﻲ ﺷﻜﺴﺘﻦ ﻧﺎﺧﻦ ﻫﺎ ﺧﺸﻜﻲ ﺁﻧﻬﺎﺳﺖ‪ .‬ﺑﺮﺍﻱ ﭘﻴﺸﮕﻴﺮﻱ ﺍﺯ ﺍﻳﻦ‬ ‫ﻣﺴﺌﻠﻪ ﻧﺎﺧﻦﻫﺎ ﺭﺍ ﻣﺮﻃﻮﺏ ﻧﮕﻬﺪﺍﺭﻳﺪ‪ .‬ﺑﺮﺍﻱ ﺍﻳﻦ ﻛﺎﺭ ﺑﻪ ﺍﻧﺘﻬﺎﻱ ﻧﺎﺧﻦ ﻫﺎ ﻛﺮﻡ ﻣﺮﻃﻮﺏ ﻛﻨﻨﺪﻩ ﺑﺰﻧﻴﺪ ﻭ ﻣﺎﺳﺎژ‬ ‫ﺩﻫﻴﺪ‪.‬ﺑﺎ ﺍﻳﻦ ﻛﺎﺭ ﻋﻼﻭﻩ ﺑﺮ ﺗﺤﺮﻳﻚ ﺟﺮﻳﺎﻥ ﺧﻮﻥ ﺑﺎﻋﺚ ﺗﻐﺬﻳﻪ ﻭ ﺩﺭ ﻧﺘﻴﺠﻪ ﺍﻓﺰﺍﻳﺶ ﻣﻘﺎﻭﻣﺖ ﺁﻧﻬﺎ ﺩﺭ ﺑﺮﺍﺑﺮ‬ ‫ﺁﺳﻴﺐ ﻫﺎﻱ ﺧﺎﺭﺟﻲ ﺷﺪﻩ ﺍﻳﺪ‪.‬‬ ‫ﺍﺯ ﺷﺴﺘﺸﻮﻯ ﺍﻓﺮﺍﻃﻰ ﺩﺳﺘﻬﺎ ﺑﭙﺰﻫﻴﺰﻳﺪ‪ :‬ﻫﺮ ﭼﻘﺪﺭ ﺑﻴﺸﺘﺮ ﺩﺳﺘﻬﺎ ﺭﺍ ﺑﺸﻮﻳﻴﺪ ﺑﻴﺸﺘﺮ ﺑﻪ ﻧﺎﺧﻦﻫﺎ ﺁﺳﻴﺐ ﻣﻲﺯﻧﻴﺪ‪.‬‬ ‫ﭼﻮﻥ ﺁﺏ ﻧﺎﺧﻦﻫﺎ ﺭﺍ ﻧﺮﻡ ﻣﻲﻛﻨﺪ ﻭ ﺩﺭ ﻧﺘﻴﺠﻪ ﺑﺎﻋﺚ ﺷﻜﻨﻨﺪﮔﻲ ﺁﻧﻬﺎ ﻣﻲﺷﻮﺩ‪ .‬ﺩﺳﺘﻬﺎﻳﺘﺎﻥ ﺭﺍ ﺑﺎ ﺻﺎﺑﻮﻥﻫﺎﻱ‬ ‫ﻣﻼﻳﻢ ﺑﺸﻮﻳﻴﺪ ﻭ ﻫﻨﮕﺎﻡ ﺷﺴﺘﺸﻮﻱ ﻇﺮﻭﻑ ﺍﺯ ﺩﺳﺘﻜﺶ ﺍﺳﺘﻔﺎﺩﻩ ﻛﻨﻴﺪ‬ ‫‪.‬ﺗﻐﺬﻳﻪﻯ ﻣﻨﺎﺳﺒﻰ ﺩﺍﺷﺘﻪ ﺑﺎﺷﻴﺪ‪ :‬ﺑﺮﺍﻱ ﺍﻳﻨﻜﻪ ﻧﺎﺧﻦﻫﺎﻱ ﺯﻳﺒﺎ ﻭ ﺳﺎﻟﻤﻲ ﺩﺍﺷﺘﻪ ﺑﺎﺷﻴﺪ ﺑﻪ ﺗﻐﺬﻳﻪ ﻣﻨﺎﺳﺐ ﺳﺮﺷﺎﺭ ﺍﺯ‬ ‫ﻭﻳﺘﺎﻣﻴﻦ ﻫﺎ ﻭ ﻣﻮﺍﺩ ﻣﻌﺪﻧﻲ ﻧﻴﺎﺯ ﺩﺍﺭﻳﺪ‪ .‬ﻣﻮﺍﺩ ﻏﺬﺍﻳﻲ ﺳﺮﺷﺎﺭ ﺍﺯ ﻭﻳﺘﺎﻣﻴﻦ ‪) B‬ﺍﺯ ﻗﺒﻴﻞ ﺟﻮﺍﻧﻪﻱ ﮔﻨﺪﻡ‪ ،‬ﺯﺭﺩﻩﻱ‬ ‫ﺗﺨﻢﻣﺮﻍ ﻭ ‪ (..‬ﻭﻳﺘﺎﻣﻴﻦ ‪) C‬ﻣﻴﻮﻩ ﻫﺎﻱ ﺗﺎﺯﻩ‪،‬ﻣﺮﻛﺒﺎﺕ ﻭ‪،(...‬ﺳﻴﻠﻴﺴﻴﻮﻡ ﻭ ﭘﺮﻭﺗﺌﻴﻦ ﻣﻴﻞ ﻛﻨﻴﺪ‪.‬‬ ‫ﻟﻴﻤﻮﺗﺮﺵ ﻧﺎﺧﻦ ﻫﺎ ﺭﺍ ﺳﻔﻴﺪ ﻣﻰﻛﻨﺪ‪ :‬ﺍﻳﻦ ﺩﺭﺳﺖ ﺍﺳﺖ ﻛﻪ ﻟﻴﻤﻮﺗﺮﺵ ﺑﺎﻋﺚ ﺳﻔﻴﺪﻱ ﻧﺎﺧﻦﻫﺎ ﻣﻲﺷﻮﺩ ﺍﻣﺎ ﺗﺎﺛﻴﺮ‬ ‫ﺁﻥ ﻣﻮﻗﺘﻲ ﺍﺳﺖ‪ .‬ﺗﻮﺟﻪ ﺩﺍﺷﺘﻪ ﺑﺎﺷﻴﺪ ﻛﻪ ﻧﺒﺎﻳﺪ ﻧﺎﺧﻦﻫﺎ ﺭﺍ ﺑﻪ ﻣﺪﺕ ﻃﻮﻻﻧﻲ ﺧﻴﺲ ﻧﮕﻪ ﺩﺍﺷﺖ ﺗﺎ ﺳﻔﻴﺪ‬

‫ﺷﻮﻧﺪ‪.‬‬ ‫ﺑﺎ ﻧﺎﺧﻦ ﻫﺎﻳﺘﺎﻥ ﻣﻬﺮﺑﺎﻥ ﺑﺎﺷﻴﺪ‪ :‬ﺍﺯ ﺳﻮﻫﺎﻥ‪ ،‬ﻗﻴﭽﻲ‪ ،‬ﻧﺎﺧﻦ ﮔﻴﺮ ﻭ ‪ ..‬ﺑﺎ ﻣﻼﻳﻤﺖ ﺍﺳﺘﻔﺎﺩﻩ ﻛﻨﻴﺪ‪ .‬ﻧﺎﺧﻦﻫﺎ ﺭﺍ ﭼﻬﺎﺭ‬ ‫ﮔﻮﺵ ﻛﻮﺗﺎﻩ ﻛﻨﻴﺪ ﻭ ﺑﺮﺍﻱ ﺍﻳﻨﻜﺎﺭ ﺑﻬﺘﺮ ﺍﺳﺖ ﺍﺯ ﻗﻴﭽﻲ ﺍﺳﺘﻔﺎﺩﻩ ﻛﻨﻴﺪ‪ .‬ﻛﻔﺶﻫﺎﻱ ﻧﻮﻙ ﺗﻴﺰ ﻭ ﺗﻨﮓ ﻧﭙﻮﺷﻴﺪ‬ ‫ﭼﻮﻥ ﺑﺎﻋﺚ ﻓﺮﻭ ﺭﻓﺘﻦ ﻧﺎﺧﻦ ﺩﺭ ﮔﻮﺷﺖ ﭘﺎ ﻣﻲﺷﻮﺩ‪.‬‬ ‫ﺩﺭ ﻣﺎﻧﻴﻜﻮﺭ ﻛﺮﺩﻥ ﺯﻳﺎﺩﻩﺭﻭﻯ ﻧﻜﻨﻴﺪ‪ :‬ﺗﺼﻮﺭ ﻧﻜﻨﻴﺪ ﺑﺮﺍﻱ ﺩﺍﺷﺘﻦ ﻣﺎﻧﻴﻜﻮﺭﻱ ﺧﻮﺏ ﺑﺎﻳﺪ ﻧﺎﺧﻦﻫﺎ ﺭﺍ ﺗﺮﺍﺷﻴﺪ ﻭ ﺗﻤﻴﺰ‬ ‫ﻛﺮﺩ‪ .‬ﺍﻳﻦ ﻛﺎﺭ ﻧﺎﺧﻦﻫﺎ ﺭﺍ ﺩﺭ ﻣﻌﺮﺽ ﺑﻴﻤﺎﺭﻱﻫﺎ ﻗﺮﺍﺭ ﻣﻲﺩﻫﺪ‬ ‫ﭼﻘﺪﺭ ﻻﻙ ﻣﻰﺯﻧﻴﺪ؟؟ﺩﺭﺳﺖ ﺍﺳﺖ ﻛﻪ ﻻﻙ ﺩﺭ ﻣﻘﺎﺑﻞ ﺿﺮﺑﻪﻫﺎﻱ ﺑﻴﺮﻭﻧﻲ ﺍﺯ ﻧﺎﺧﻦﻫﺎ ﺣﻔﺎﻇﺖ ﻣﻲﻛﻨﺪ ﺍﻣﺎ ﺑﺎﻳﺪ‬ ‫ﺍﺟﺎﺯﻩ ﺑﺪﻫﻴﺪ ﻧﺎﺧﻦﻫﺎﻳﺘﺎﻥ ﻫﺮ ﺍﺯ ﮔﺎﻫﻲ ﺑﺪﻭﻥ ﻻﻙ ﻧﻔﺲ ﺑﻜﺸﻨﺪ‪ .‬ﺑﺮﺍﻱ ﺟﻠﻮﮔﻴﺮﻱ ﺍﺯ ﺧﺸﻜﻲ ﻧﺎﺧﻦﻫﺎ ﺍﺯ ﻳﻚ‬ ‫ﺣﻼﻝ ﺑﺪﻭﻥ ﺍﺳﺘﻮﻥ ﺍﺳﺘﻔﺎﺩﻩ ﻛﻨﻴﺪ‪ .‬ﺍﺯ ﻻﻙﻫﺎﻳﻲ ﻛﻪ ﺭﻧﮓ ﺗﻴﺮﻩ ﺩﺍﺭﻧﺪ ﺍﺳﺘﻔﺎﺩﻩ ﻧﻜﻨﻴﺪ ﭼﻮﻥ ﺑﻪ ﻧﺎﺧﻦﻫﺎ‬ ‫ﺭﻧﮓ)ﺯﺭﺩ‪-‬ﻧﺎﺭﻧﺠﻲ( ﻣﻲﺩﻫﺪ ﻛﻪ ﺗﻨﻬﺎ ﺑﺎ ﺑﻠﻨﺪ ﺷﺪﻥ ﺍﺯ ﺑﻴﻦ ﻣﻲﺭﻭﻧﺪ‪ .‬ﺍﺯ ﻧﺎﺧﻦﻫﺎﻱ ﻣﺼﻨﻮﻋﻲ ﺩﺭ ﻣﻨﺎﺳﺒﺖﻫﺎﻱ‬ ‫ﺧﺎﺹ ﺍﺳﺘﻔﺎﺩﻩ ﻛﻨﻴﺪ ﺯﻳﺮﺍ ﺍﺳﺘﻔﺎﺩﻩﻱ ﺩﺍﺋﻤﻲ ﺍﺯ ﺁﻧﻬﺎ ﺑﺎﻋﺚ ﺍﻳﺠﺎﺩ ﺣﺴﺎﺳﻴﺖ ﻣﻲﺷﻮﺩ‪.‬‬


‫ﻣﺠﺘﻤﻊ ﺁﻣﻮﺯﺷﻰ ﺩﺍﻧﺎ ‪ 12...................................................‬ﺗﻴﺮ‬ ‫ﭘﺎﺭﺱ ﺗﺮﺍﺯ ‪ 12..............................................................‬ﺗﻴﺮ‬ ‫ﻛﺎﻣﭙﻴﻮﺗﺮ ﺍﻳﺮﺍﻥ ﺯﻣﻴﻦ‪ 12..................................................‬ﺗﻴﺮ‬ ‫ﺩﻧﻴﺎﻯ ﺗﺨﻤﻪ ﺩﺍﻍ ‪ 12........................................................‬ﺗﻴﺮ‬ ‫ﭘﺎﺭﺱ ﺗﺮﺍﺯ ‪ 12..............................................................‬ﺗﻴﺮ‬ ‫ﺁﺭﺍﻳﺸﮕﺎﻩ ﻛﮋﺍﻝ ‪ 12.........................................................‬ﺗﻴﺮ‬ ‫ﮔﻞ ﺧﻠﻴﺞ ﻓﺎﺭﺱ ‪ 12........................................................‬ﺗﻴﺮ‬ ‫ﻓﺮﻭﺷﮕﺎﻩ ﻫﻤﺎگ ‪ 13........................................................‬ﺗﻴﺮ‬ ‫ﺗﻮﻟﻴﺪﻯ ﺷﻴﻤﺎ‪13 ............................................................‬ﺗﻴﺮ‬ ‫ﺁﺭﺍﻳﺸﮕﺎﻩ ﺩﺍﻧﮋﻩ‪ 13.........................................................‬ﺗﻴﺮ‬ ‫ﺭﻭﻑ ﺍﻳﺮﺍﻥ ‪ 13..............................................................‬ﺗﻴﺮ‬ ‫ﺷﺮﻛﺖ ﻛﻴﺎﻥ ﺭﺍﻳﺎﻥ ﻣﺎﻳﺎﻥ ‪ 13.............................................‬ﺗﻴﺮ‬

‫ﺁﺳﺎﻧﺴﻮﺭ ﮔﻠﺪﺷﺖ ‪ 13.....................................................‬ﺗﻴﺮ‬ ‫ﺷﺮﻛﺖ ﻧﻤﺎﺳﺎﺯﺍﻥ ﻫﻮﭘﻤﻦ ‪ 14.............................................‬ﺗﻴﺮ‬ ‫ﻣﻮﺳﺴﻪ ﺯﺑﺎﻥ ﻭﻳﺮﺍ ‪ 14.....................................................‬ﺗﻴﺮ‬ ‫ﭘﻴﺶ ﺩﺑﺴﺘﺎﻧﻰ ﻧﺨﺒﮕﺎﻥ‪ 14................................................‬ﺗﻴﺮ‬ ‫ﭘﺎﺭﺱ ﺗﺮﺍﺯ ‪ 14..............................................................‬ﺗﻴﺮ‬ ‫ﺁﺭﺍﻳﺸﮕﺎﻩ ﻣﻠﻜﻪ ‪ 14.........................................................‬ﺗﻴﺮ‬ ‫ﺁﺭﺍﻳﺸﮕﺎﻩ ﺭﻭﺷﻨﺎ‪ 14........................................................‬ﺗﻴﺮ‬ ‫ﻣﺠﺘﻤﻊ ﺁﻣﻮﺯﺷﻰ ﺭﺷﺪ ‪ 15.................................................‬ﺗﻴﺮ‬ ‫ﺑﺴﺘﻨﻰ ﺳﻨﺘﻰ ﺁﻗﺎ ﻋﻠﻰ ‪ 15.................................................‬ﺗﻴﺮ‬ ‫ﺩﻛﺘﺮ ﺍﻣﻴﺮ ﺍﺳﺪﻯ‪ 15.......................................................‬ﺗﻴﺮ‬ ‫ﻓﺮﺍ ﺍﺳﺘﻴﻞ ‪ 15..............................................................‬ﺗﻴﺮ‬ ‫ﺩﻛﺘﺮ ﻧﻮﻳﺪ ﻛﺮﺍﻳﭽﻴﺎﻥ‪ 16...................................................‬ﺗﻴﺮ‬

‫ﺩﻛﺘﺮ ﻫﻨﮕﺎﻣﻪ ﻧﺒﺌﻰ ‪ 16.....................................................‬ﺗﻴﺮ‬ ‫ﺩﻛﺘﺮ ﺍﺣﻤﺪﺭﺿﺎ ﻧﺨﻌﻰ ‪ 16..................................................‬ﺗﻴﺮ‬ ‫ﺩﻛﺘﺮ ﻣﺤﻤﺪﺳﻌﻴﺪ ﭘﻴﺸﺪﺍﺩ‪ 16............................................‬ﺗﻴﺮ‬ ‫ﺩﻛﺘﺮ ﺳﺎﺭﺍ ﭘﻮﻳﺎ ‪ 16.........................................................‬ﺗﻴﺮ‬ ‫ﺩﻛﺘﺮ ﺑﻨﻔﺸﻪ ﺍﻣﺎﻧﻰ ‪ 16.....................................................‬ﺗﻴﺮ‬ ‫ﻛﻠﻴﻨﻴﻚ ﻫﻤﺖ ‪ 16 ..........................................................‬ﺗﻴﺮ‬ ‫ﺩﻛﺘﺮ ﻣﻬﻴﻦ ﺍﻗﺘﺪﺍﺭ ﺑﺨﺘﻴﺎﺭﻯ ‪ 16..........................................‬ﺗﻴﺮ‬ ‫ﺩﻛﺘﺮ ﻓﺮﻭﻍ ﺟﻤﺸﻴﺪﻯ‪ 16..................................................‬ﺗﻴﺮ‬ ‫ﻛﺎﺭﺷﻨﺎﺱ ﻣﺎﻣﺎﻳﻰ ﻣﺮﻳﻢ ﮔﻠﻨﺎﻡ‪ 16........................................‬ﺗﻴﺮ‬ ‫ﺩﻛﺘﺮ ﻓﺎﻃﻤﻪ ﺧﻀﺮﻯ ‪ 16....................................................‬ﺗﻴﺮ‬ ‫ﺯﺑﺎﻥ ﮔﻠﺸﻬﺮ ‪ 17.............................................................‬ﺗﻴﺮ‬ ‫ﺁﻣﻮﺯﺷﮕﺎﻩ ﻧﺎﻧﻚ‪ 17.........................................................‬ﺗﻴﺮ‬

‫ﺍﻣﻼﻙ ﺩﺭﻭﻳﺶ‪ 17..........................................................‬ﺗﻴﺮ‬ ‫ﻣﻬﺮﺳﺎﺯﻯ ﺍﺳﻼﻣﻰ ‪ 17......................................................‬ﺗﻴﺮ‬ ‫ﭘﺎﺭﺱ ﺗﺮﺍﺯ ‪ 17..............................................................‬ﺗﻴﺮ‬ ‫ﺁﻣﻮﺯﺷﮕﺎﻩ ﺧﻮﺍﺭﺯﻣﻰ ‪ 17...................................................‬ﺗﻴﺮ‬ ‫ﺁژﺍﻧﺲ ﻫﺮﻣﺰﮔﺸﺖ ‪ 17....................................................‬ﺗﻴﺮ‬ ‫ﺁﺭﺍﻳﺸﮕﺎﻩ ﻋﺮﻭﺱ ﺗﻬﺮﺍﻥ ‪ 18..............................................‬ﺗﻴﺮ‬ ‫ﺁﺭﺍﻳﺸﮕﺎﻩ ﺍﻟﻨﺎﺯ ‪ 18..........................................................‬ﺗﻴﺮ‬ ‫ﺁﺭﺍﻳﺸﮕﺎﻩ ﺁﻓﺮﻳﻨﺎ‪ 18........................................................‬ﺗﻴﺮ‬ ‫ﺁﺷﭙﺰﺧﺎﻧﻪ ﺧﻠﻴﺞ ﻓﺎﺭﺱ ‪ 18................................................‬ﺗﻴﺮ‬ ‫ﻣﺠﺘﻤﻊ ﻣﺴﻜﻮﻧﻰ ﺳﻬﻨﻨﮕﺎﺭ ﻗﺸﻢ ‪ 18.....................................‬ﺗﻴﺮ‬ ‫ﭘﻴﺶ ﺩﺑﺴﺘﺎﻧﻰ ﺩﺭﺩﺍﻧﻪ‪ 17................................................‬ﺗﻴﺮ‬

‫‪ 9‬ﻗﺪﻡ ﺗﺎ ﻛﺎﻫﺶ ﺍﺿﻄﺮﺍﺏ‬ ‫‪ -1‬ﺗﻐﻴﻴﺮ ﺁﻭﺍﻯ ﻣﻐﺰ ‪ :‬ﻓﺸﺎﺭﻫﺎﻱ ﺷﻐﻠﻲ ﺟﺰﻭ ﻻﻳﻨﻔﻚ ﺯﻧﺪﮔﻲ ﺷﺪﻩ ﺍﺳﺖ ﻭ ﺑﺴﻴﺎﺭﻱ ﺍﺯ ﺍﻓﺮﺍﺩ ﺭﺍ ﺍﺯ ﭘﺎ ﺩﺭ ﻣﻲﺁﻭﺭﺩ‪.‬‬ ‫ﺭﻭﺍﻥﭘﺰﺷﻜﺎﻥ ﻣﻌﺘﻘﺪﻧﺪ ﺑﺎ ﭼﻨﺪ ﺗﻤﺮﻳﻦ ﺳﺎﺩﻩ ﻣﻲﺗﻮﺍﻥ ﺁﻭﺍﻱ ﻣﻐﺰ ﺭﺍ ﺗﻐﻴﻴﺮ ﻭ ﻣﻴﺰﺍﻥ ﺍﺿﻄﺮﺍﺏ ﺷﻐﻠﻲ ﺭﺍ ﺑﻪ ﻣﻴﺰﺍﻥ‬ ‫ﺯﻳﺎﺩﻱ ﻛﺎﻫﺶ ﺩﺍﺩ‪.‬‬ ‫‪ -2‬ﺑﺎﺯﻯ ﻛﺎﻣﭙﻴﻮﺗﺮﻯ ‪:‬ﺭﻭﺵﻫﺎﻱ ﻣﺨﺘﻠﻔﻲ ﺑﺮﺍﻱ ﺳﺮﮔﺮﻡ ﺷﺪﻥ ﻭﺟﻮﺩ ﺩﺍﺭﺩ‪ .‬ﺍﻣﺎ ﺑﻬﺘﺮﻳﻦ ﺭﻭﺵ ﺑﺮﺍﻱ ﺳﺮﮔﺮﻡﺷﺪﻥ ﻭ‬ ‫ﺗﺨﻠﻴﻪ ﻓﺸﺎﺭﻫﺎﻱ ﺭﻭﺍﻧﻲ ﺑﺎﺯﻱﻫﺎﻱ ﻛﺎﻣﭙﻴﻮﺗﺮﻱ ﺍﺳﺖ‪ .‬ﺩﻧﺒﺎﻝ ﺑﻬﺎﻧﻪ ﻧﮕﺮﺩﻳﺪ ﺯﻣﺎﻥ ﻣﻨﺎﺳﺒﻲ ﺑﺮﺍﻱ ﺍﻳﻦ ﻛﺎﺭ ﺩﺭ ﻧﻈﺮ‬ ‫ﺑﮕﻴﺮﻳﺪ ﺣﺘﻲ ﺍﮔﺮ ﺑﻪ ﻗﻴﻤﺖ ﺟﺮﻭ ﺑﺤﺚ ﺑﺎ ﻫﻤﺴﺮﺗﺎﻥ ﺗﻤﺎﻡ ﺷﻮﺩ‪.‬‬ ‫‪-3‬ﻛﺎﺭ ﺯﻳﺎﺩ ﻣﻤﻨﻮﻉ‪ :‬ﺍﻧﺠﺎﻡ ﺩﺍﺩﻥ ﻛﺎﺭﻫﺎﻱ ﺳﺎﺩﻩ ﻣﻨﺰﻝ ﺑﻬﺘﺮﻳﻦ ﺩﺍﺭﻭ ﺑﺮﺍﻱ ﻛﺎﻫﺶ ﺍﺿﻄﺮﺍﺏ ﺍﺳﺖ‪ .‬ﭘﺰﺷﻜﺎﻥ ﻣﻌﺘﻘﺪﻧﺪ‬ ‫ﺍﮔﺮ ﺭﻭﺯﺍﻧﻪ ‪ 20‬ﺩﻗﻴﻘﻪ ﺁﺷﭙﺰﻱ ﻭ ﺑﺎﻏﺒﺎﻧﻲ ﻛﻨﻴﺪ ﺍﺿﻄﺮﺍﺏﺗﺎﻥ ﺑﻪ ﺷﺪﺕ ﻛﻢ ﻣﻲﺷﻮﺩ‪.‬‬ ‫‪ -4‬ﻫﻴﭙﻨﻮﺗﻴﺰﻡ‪ :‬ﻫﻴﭙﻨﻮﺗﻴﺰﻡ ﻣﺎﻧﻨﺪ ﺩﺍﺭﻭ ﻋﻤﻞ ﻣﻲﻛﻨﺪ ﻭ ﻣﻴﺰﺍﻥ ﻫﻮﺭﻣﻮﻥﻫﺎﻱ ﺿﺪﺍﺿﻄﺮﺍﺏ ﺭﺍ ﺍﻓﺰﺍﻳﺶ ﻣﻲﺩﻫﺪ‪.‬‬ ‫ﺭﻭﺵﻫﺎﻱ ﻫﻴﭙﻨﻮﺗﻴﺰﻡ ﺭﺍ ﺑﻴﺎﻣﻮﺯﻳﺪ ﺗﺎ ﺩﺭ ﻣﻘﺎﺑﻞ ﺣﻤﻼﺕ ﺍﺿﻄﺮﺍﺑﻲ ﻣﻘﺎﻭﻡ ﺷﻮﻳﺪ‪ .‬ﺍﻳﻦ ﺭﻭﺵ ﺳﺎﺧﺘﺎﺭ ﺫﻫﻦﺗﺎﻥ ﺭﺍ‬ ‫ﺩﺭ ﻣﻘﺎﺑﻞ ﺍﺿﻄﺮﺍﺏ ﺗﻘﻮﻳﺖ ﻣﻲﻛﻨﺪ‪.‬‬ ‫‪ -5‬ﻭﺭﺯﺵ‪ :‬ﺩﻭﻳﺪﻥ ﺭﻭﻱ ﺗﺮﺩﻣﻴﻞ ﻭ ﻭﺯﻧﻪﺯﺩﻥ ﺗﺎﺛﻴﺮ ﻣﺜﺒﺘﻲ ﺑﺮ ﻓﺸﺎﺭﺧﻮﻥ ﻣﻲﮔﺬﺍﺭﻧﺪ‪ .‬ﺍﻣﺎ ﻣﺤﻘﻘﺎﻥ ﺩﺍﻧﺸﮕﺎﻩ ﻳﻴﻞ‬

‫ﻣﻌﺘﻘﺪﻧﺪ ﺗﺮﻛﻴﺐ ﺍﻳﻦ ﺩﻭ ﺑﺴﻴﺎﺭ ﺳﻮﺩﻣﻨﺪ ﺍﺳﺖ‪.‬‬ ‫‪ -6‬ﻏﺬﺍﺧﻮﺭﺩﻥ ﺑﺎ ﺁﺭﺍﻣﺶ‪ :‬ﺯﻣﺎﻧﻲ ﻛﻪ ﺣﻤﻼﺕ ﺍﺿﻄﺮﺍﺑﻲ ﺁﻏﺎﺯ ﻣﻲﺷﻮﺩ ﺧﻮﺭﺩﻥ ﻣﻘﺪﺍﺭ ﺯﻳﺎﺩﻱ ﺑﺴﺘﻨﻲ ﺍﺟﺘﻨﺎﺏﻧﺎﭘﺬﻳﺮ ﺍﺳﺖ‬ ‫ﺍﻣﺎ ﺗﺄﺛﻴﺮ ﻣﻨﻔﻲ ﺑﺮ ﺭﻭﺍﻥﺗﺎﻥ ﻧﻤﻲﮔﺬﺍﺭﺩ‪ .‬ﺩﺭ ﺍﻳﻦ ﺷﺮﺍﻳﻂ ﺑﺎﻳﺪ ﻏﺬﺍﻫﺎﻳﻲ ﺑﺨﻮﺭﻳﺪ ﻛﻪ ﻣﻴﺰﺍﻥ ﺗﺮﺷﺢ ﻫﻮﺭﻣﻮﻥﻫﺎﻱ‬ ‫ﺩﻭﭘﺎﻣﻴﻦ ﻭ ﺳﺮﻭﺗﻮﻧﻴﻦ ﺭﺍ ﺍﻓﺰﺍﻳﺶ ﺩﻫﺪ ﻭ ﻣﻮﺍﺩ ﺷﻴﻤﻴﺎﻳﻲ ﺑﺪﻥ ﺭﺍ ﺗﻨﻈﻴﻢ ﻛﻨﺪ‪.‬‬ ‫‪ -7‬ﺟﻬﺎﻧﻰ ﺳﺮﺷﺎﺭ ﺍﺯ ﺭﻧﮓ‪ :‬ﺍﻳﺠﺎﺩ ﺟﻬﺎﻧﻲ ﺳﺮﺷﺎﺭ ﺍﺯ ﺭﻧﮓﻫﺎﻱ ﺁﺭﺍﻣﺶﺑﺨﺶ ﺗﺎﺛﻴﺮ ﻣﺜﺒﺘﻲ ﺑﺮ ﺭﻭﺡ ﻭ ﺭﻭﺍﻥﺗﺎﻥ‬ ‫ﻣﻲﮔﺬﺍﺭﺩ‪ .‬ﺭﻧﮓ ﺗﻲﺷﺮﺗﻲ ﻛﻪ ﻣﻲﭘﻮﺷﻴﺪ ﻳﺎ ﭘﺮﺩﻩﻫﺎﻱ ﺍﺗﺎﻕﺧﻮﺍﺏﺗﺎﻥ ﺗﺎﺛﻴﺮ ﺯﻳﺎﺩﻱ ﺑﻪ ﺭﻭﺡﺗﺎﻥ ﻣﻲﮔﺬﺍﺭﺩ‪ .‬ﭘﺲ‬ ‫ﺁﺳﺘﻴﻦﻫﺎ ﺭﺍ ﺑﺎﻻ ﺑﺰﻧﻴﺪ‪ .‬ﺩﻳﻮﺍﺭﻫﺎ ﺭﺍ ﺭﻧﮓ ﻭ ﭘﺮﺩﻩﻫﺎ ﺭﺍ ﻋﻮﺽ ﻛﻨﻴﺪ‪.‬‬ ‫‪ -8‬ﺍﺳﺘﻘﺒﺎﻝ ﺍﺯ ﺍﺿﻄﺮﺍﺏ‪ :‬ﻣﻲﺩﺍﻧﻢ ﺍﺯ ﺍﻳﻦ ﺣﺮﻑ ﻧﺎﺭﺍﺣﺖ ﻣﻲﺷﻮﻳﺪ‪ .‬ﺍﻣﺎ ﺑﺎﻳﺪ ﺑﮕﻮﻳﻢ ﺑﻌﻀﻲ ﺍﻭﻗﺎﺕ ﺍﺿﻄﺮﺍﺏ ﺑﺮﺍﻱﺗﺎﻥ‬ ‫ﻣﻔﻴﺪ ﺍﺳﺖ ﭼﻮﻥ ﺩﺭ ﻣﻮﻓﻘﻴﺖ ﺷﻐﻠﻲ ﻭ ﺗﻨﺎﺳﺐ ﺍﻧﺪﺍﻡ ﻣﻮﺛﺮ ﺍﺳﺖ‪ .‬ﺑﻪ ﺷﺮﻃﻲ ﻛﻪ ﺭﻭﺵﻫﺎﻱ ﻛﻨﺘﺮﻝ ﻋﻮﺍﺭﺽ‬ ‫ﻣﻨﻔﻲﺍﺵ ﺭﺍ ﺧﻮﺏ ﺑﻴﺎﻣﻮﺯﻳﺪ‪.‬‬ ‫‪ -9‬ﻣﺼﺮﻑ ﺩﺍﺭﻭ‪ :‬ﺍﮔﺮ ﺩﺭ ﻣﻌﺮﺽ ﺣﻤﻼﺕ ﺷﺪﻳﺪ ﺍﺿﻄﺮﺍﺑﻲ ﻗﺮﺍﺭ ﺩﺍﺭﻳﺪ ﺑﻬﺘﺮﻳﻦ ﺭﻭﺵ ﺣﻔﻆ ﺧﻮﻧﺴﺮﺩﻱ ﻭ ﻣﺼﺮﻑ‬ ‫ﺩﺍﺭﻭﻫﺎﻱ ﺗﺠﻮﻳﺰ ﺷﺪﻩ ﺍﺳﺖ ﺗﺎ ﻋﻼﺋﻢ ﺍﺿﻄﺮﺍﺏ ﻭ ﺩﻟﺸﻮﺭﻩ ﺍﺯ ﺑﻴﻦ ﺑﺮﻭﺩ‪.‬‬

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‫︨﹤ ︫﹠︊﹤‬

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‫ﺗﻮﺯﻳﻊ ﺍﺳﺘﺎﻧﻰ ﭘﻴﻚ ﺁﻓﺘﺎﺏ ﺩﺭ ﺟﺰﻳﺮﻩ ﻗﺸﻢ‪ ،‬ﺑﻨﺪﺭﻟﻨﮕﻪ‪ ،‬ﻣﻴﻨﺎﺏ‬ ‫ﭘﻴﻚ ﺁﻓﺘﺎﺏ ﺭﺍ ﺁﻧﻼﻳﻦ ﻭﺭﻕ ﺑﺰﻧﻴﻦ‪ www.aftabi.co :‬ﭘﺬﻳﺮﺵ ﺁﮔﻬﻰ‪2244142-2228025 :‬‬ ‫ﻓـــﺎﻝ ﻫﻔﺘﻪ‬

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‫︑﹫︣‬ ‫‪2‬‬

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‫دو︫﹠︊﹤‬

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‫ﻓﺮﻭﺭﺩﻳﻦ‪ :‬ﺍﺩﺭﺍﻙ ﻭ ﺍﺣﺴﺎﺱ ﺷﻤﺎ ﻣﻤﻜﻦ ﺍﺳﺖ ﺍﻛﻨﻮﻥ ﺑﺴﻴﺎﺭ ﺩﻗﻴﻖ ﺑﺎﺷﺪ‪ ،‬ﺍﻣﺎ ﺍﻳﻦ ﺑﻪ ﺍﻳﻦ ﻧﻴﺴﺖ ﻛﻪ ﺷﻤﺎ ﻣﻴﺘﻮﺍﻧﻴﺪ‬ ‫ﺑﺮ ﭘﺎﻳﻪ ﺍﺳﺘﻨﺘﺎﺝ ﻭ ﻧﺘﻴﺠﻪﮔﻴﺮﻯﻫﺎﻯ ﺧﻮﺩ ﻋﻤﻞ ﻛﻨﻴﺪ‪ ،‬ﻣﺸﻜﻞ ﺍﻳﻨﺠﺎﺳﺖ ﻛﻪ ﺷﻤﺎ ﻣﻰﺗﻮﺍﻧﻴﺪ ﻋﻴﺐ ﻭ ﺍﻳﺮﺍﺩﻫﺎ ﺭﺍ ﺑﺒﻴﻨﻴﺪ‪.‬‬ ‫ﺍﺭﺩﻳﺒﻬﺸﺖ‪ :‬ﺍﺳﺘﺮﺍﺣﺖ ﻭ ﺁﺭﺍﻣﺶ ﺑﻪ ﻧﻈﺮ ﻣﻰﺭﺳﺪ ﺍﻳﻦ ﻫﻔﺘﻪ ﺑﻬﺘﺮﻳﻦ ﻛﺎﺭ ﺑﺮﺍﻯ ﺷﻤﺎ ﺑﺎﺷﺪ‪ ،‬ﺍﻣﺎ ﺑﺨﺶ ﻓﻌﺎﻝ ﺯﻧﺪﮔﻰ ﺷﻤﺎ‬ ‫ﻣﻤﻜﻦ ﺍﺳﺖ ﻛﻤﻰ ﺑﻴﺸﺘﺮ ﺳﺮﻛﺸﻰ ﻛﻨﺪ ﻭ ﺧﻮﺩﺵ ﺭﺍ ﻧﺸﺎﻥ ﺩﻫﺪ‪ .‬ﺷﻤﺎ ﺩﻭﺳﺖ ﺩﺍﺭﻳﺪ ﻛﻪ ﻣﻮﻗﻌﻴﺖ ﻛﻨﻮﻧﻰ ﺭﺍ ﺍﺯ ﺩﺳﺖ‬ ‫ﻧﺪﻫﻴﺪ‪ .‬ﺍﻃﻼﻋﺎﺕ ﺍﺭﺯﺷﻤﻨﺪ ﻣﻰﺗﻮﺍﻧﺪ ﻣﻌﻨﻰ ﻣﺘﻔﺎﻭﺗﻰ ﺍﺯ ﺷﻜﺴﺖ ﻭ ﻣﻮﻓﻘﻴﺖ ﺑﺪﻫﺪ‪.‬‬ ‫ﺧﺮﺩﺍﺩ‪ :‬ﺍﻳﻦ ﻫﻔﺘﻪ ﻣﻤﻜﻦ ﺍﺳﺖ ﻻﺯﻡ ﺑﺎﺷﺪ ﻛﻪ ﺑﻪ ﻛﺎﺭﻫﺎﻳﻰ ﺑﭙﺮﺩﺍﺯﻳﺪ ﻛﻪ ﺧﻮﺩﺗﺎﻥ ﻋﻘﻴﺪﻩ ﺩﺍﺭﻳﺪ ﺯﻳﺎﺩ ﻣﻬﻢ ﻧﻴﺴﺘﻨﺪ ﺑﺎ ﺍﻳﻦ‬ ‫ﺣﺎﻝ ﺍﺯ ﺷﻤﺎ ﺧﻮﺍﺳﺘﻪ ﺷﺪﻩ ﺗﺎ ﺁﻧﻬﺎ ﺭﺍ ﺍﻧﺠﺎﻡ ﺩﺍﺩﻩ ﻭ ﻣﺴﺎﺋﻞ ﺟﺰﻳﻰ ﺯﻳﺎﺩﻯ ﺭﺍ ﻧﻴﺰ ﺣﻞ ﻛﻨﻴﺪ‪.‬‬ ‫ﺗﻴﺮ‪ :‬ﺷﻤﺎ ﺍﺯ ﻛﻮﺗﺎﻫﻰﻫﺎﻯ ﺧﻮﺩ ﺑﻴﺶ ﺍﺯ ﺩﻳﮕﺮﺍﻥ ﺁﮔﺎﻩ ﻫﺴﺘﻴﺪ ﺍﻣﺎ ﺍﻳﻦ ﺑﻪ ﺍﻳﻦ ﻣﻌﻨﻰ ﻧﻴﺴﺖ ﻛﻪ ﻣﻰﺧﻮﺍﻫﻴﺪ ﺍﺯ ﻫﻤﻜﺎﺭﺍﻥ‬ ‫ﻭ ﺍﻋﻀﺎﻯ ﺧﺎﻧﻮﺍﺩﻩ ﺗﺎﻥ ﭼﻴﺰﻯ ﺩﺭ ﺍﻳﻦ ﻣﻮﺭﺩ ﺑﺸﻨﻮﻳﺪ‪ .‬ﻻﺯﻡ ﻧﻴﺴﺖ ﻛﻪ ﻫﻤﻴﺸﻪ ﻋﻴﻮﺏ ﻭ ﻧﻘﺺﻫﺎﻯ ﺧﻮﺩ ﺭﺍ ﺑﻪ ﺧﻮﺩﺗﺎﻥ‬ ‫ﻣﺘﺬﻛﺮ ﺷﻮﻳﺪ ﻣﺨﺼﻮﺻﺎ ﺯﻣﺎﻧﻴﻜﻪ ﺩﺭ ﺣﺎﻝ ﻛﺎﺭ ﻫﺴﺘﻴﺪ ﺳﺨﺖ ﺍﺳﺖ ﻛﻪ ﺩﺭ ﻓﻜﺮ ﺟﺒﺮﺍﻥ ﺁﻥ ﺑﺎﺷﻴﺪ‪..‬‬ ‫ﻣﺮﺩﺍﺩ‪ :‬ﻣﻤﻜﻦ ﺍﺳﺖ ﺍﻳﻦ ﻫﻔﺘﻪ ﺍﺣﺴﺎﺱ ﭼﻨﺪﺍﻥ ﻣﺜﺒﺖ ﻭ ﺧﻮﺑﻰ ﻧﺪﺍﺷﺘﻪ ﺑﺎﺷﻴﺪ ﺣﺘﻰ ﺍﮔﺮ ﺑﺘﻮﺍﻧﻴﺪ ﺍﻫﺪﺍﻑ ﻭ ﭼﺸﻢﺍﻧﺪﺍﺯ‬ ‫ﺑﺴﻴﺎﺭ ﺧﻮﺑﻰ ﺑﺮﺍﻯ ﺧﻮﺩ ﺗﺼﻮﺭ ﻛﻨﻴﺪ‪ .‬ﺍﻳﻦ ﺑﻪ ﺧﺎﻃﺮ ﺍﻳﻦ ﺍﺳﺖ ﻛﻪ ﺷﻤﺎ ﺍﻣﺮﻭﺯ ﺑﻴﺶ ﺍﺯ ﻫﻤﻴﺸﻪ ﻭﺍﻗﻊ ﺑﻴﻦ ﻫﺴﺘﻴﺪ‪.‬‬ ‫ﺷﻬﺮﻳﻮﺭ‪ :‬ﺑﺎ ﻭﺟﻮﺩ ﺍﻳﻨﻜﻪ ﺷﻤﺎ ﺍﻳﻦ ﺗﻮﺍﻧﺎﻳﻰ ﺭﺍ ﺩﺍﺭﻳﺪ ﻛﻪ ﻛﺎﺭﻯ ﺭﺍ ﺑﻪ ﺩﻗﺖ ﺑﺮﺭﺳﻰ ﻛﺮﺩﻩ ﻭ ﺁﻥ ﺭﺍ ﺑﻪ ﻣﻌﺎﻧﻰ ﺗﺸﻜﻴﻞ‬ ‫ﺩﻫﻨﺪﻩﺍﺵ ﺗﻘﺴﻴﻢ ﻛﻨﻴﺪ‪ ،‬ﺍﻣﺎ ﺳﻌﻰ ﻛﻨﻴﺪ ﺗﺎ ﺁﻥ ﺭﺍ ﺑﻪ ﻛﺎﺭﻯ ﺯﻳﺎﺩﻯ ﺗﺒﺪﻳﻞ ﻧﻜﻨﻴﺪ ﻭ ﺑﻪ ﺧﻮﺩ ﻧﮕﻮﻳﻴﺪ ﻛﻪ ﺑﺎﻳﺪ ﺁﻥ ﺭﺍ ﺣﺘﻤﺎ‬

‫ﻫﻤﻴﻦ ﺍﻻﻥ ﺍﻧﺠﺎﻡ ﺩﻫﻴﺪ‪.‬‬ ‫ﻣﻬﺮ‪ :‬ﺷﻤﺎ ﻣﻰﺗﻮﺍﻧﻴﺪ ﺑﺪﻭﻥ ﺍﻳﻨﻜﻪ ﺗﻼﺵ ﺯﻳﺎﺩﻯ ﺑﺮﺍﻯ ﭘﻨﻬﺎﻥ ﻛﺮﺩﻥ ﺍﺣﺴﺎﺳﺎﺗﺘﺎﻥ ﻛﻨﻴﺪ ﺍﻳﻦ ﻛﺎﺭ ﺭﺍ ﺑﺮﺍﺣﺘﻰ ﺍﻧﺠﺎﻡ ﺩﻫﻴﺪ‬ ‫ﻭ ﺍﺣﺴﺎﺳﺎﺕ ﺧﻮﺩ ﺭﺍ ﺩﺭ ﺩﻝ ﺗﺎﻥ ﻧﮕﻪ ﺩﺍﺭﻳﺪ‪ .‬ﺷﻤﺎ ﺣﺘﻰ ﻧﻴﺎﺯﻯ ﻧﺪﺍﺭﻳﺪ ﻛﻪ ﻟﺒﺎﺱ ﻣﺒﺪﻝ ﻳﺎ ﻣﺎﺳﻚ ﺑﺮ ﭼﻬﺮﻩ ﺑﮕﺬﺍﺭﻳﺪ‪.‬‬ ‫ﺁﺑﺎﻥ‪ :‬ﺍﻳﻦ ﻫﻔﺘﻪ ﺑﺎﻳﺪ ﺑﻪ ﺩﻗﺖ ﻣﻮﺍﻇﺐ ﺣﺮﻓﻰ ﻛﻪ ﻣﻰﺯﻧﻴﺪ ﺑﺎﺷﻴﺪ ﺑﻪ ﺧﺎﻃﺮ ﺍﻳﻨﻜﻪ ﺷﻤﺎ ﺑﻪ ﺳﺮﻋﺖ ﺻﺤﺒﺖ ﻣﻰﻛﻨﻴﺪ ﻭ‬ ‫ﻣﻤﻜﻦ ﺍﺳﺖ ﻛﻠﻤﺎﺕ ﻣﺘﻔﺎﻭﺕ ﺑﺎ ﺁﻧﭽﻪ ﻛﻪ ﺩﺭ ﺫﻫﻦﺗﺎﻥ ﻣﻰﺷﻨﻮﻳﺪ ﺍﺯ ﺫﻫﻦﺗﺎﻥ ﺑﻴﺮﻭﻥ ﺑﻴﺎﻳﺪ‪.‬‬ ‫ﺁﺫﺭ‪ :‬ﺑﻪ ﻧﻈﺮ ﻣﻰﺭﺳﺪ ﻛﻪ ﺷﻤﺎ ﻫﻴﭻ ﻓﺮﺻﺘﻰ ﺭﺍ ﺑﺮﺍﻯ ﭘﻴﺸﺮﻓﺖ ﻭ ﺗﺮﻗﻰ ﺍﺯ ﺩﺳﺖ ﻧﻤﻰﺩﻫﻴﺪ‪ ،‬ﺍﻣﺎ ﺍﻳﻦ ﺗﺎ ﺯﻣﺎﻧﻰ ﺍﻣﻜﺎﻥﭘﺬﻳﺮ‬ ‫ﺍﺳﺖ ﻛﻪ ﺷﻤﺎ ﺗﻤﺮﻛﺰ ﺧﻮﺩ ﺭﺍ ﺑﺮ ﻛﺎﺭﺗﺎﻥ ﺍﺯ ﺩﺳﺖ ﻧﺪﻫﻴﺪ‪.‬‬ ‫ﺩﻯ‪ :‬ﺳﺨﺖ ﺍﺳﺖ ﻛﻪ ﺍﻳﻦ ﻫﻔﺘﻪ ﮔﺎﻡ ﺍﺳﺘﻮﺍﺭﻯ ﺩﺭ ﻣﺤﻞ ﻛﺎﺭ ﺑﺮﺩﺍﺭﻳﺪ ﻭ ﺳﭙﺲ ﺁﻥ ﺭﺍﻩ ﺭﺍ ﺍﺩﺍﻣﻪ ﺩﻫﻴﺪ‪ .‬ﺩﺭ ﻋﻮﺽ‬ ‫ﻣﻤﻜﻦ ﺍﺳﺖ ﺍﻭﻝ ﻛﺎﺭﻫﺎﻯ ﺯﻳﺎﺩﻯ ﺍﻧﺠﺎﻡ ﺩﻫﻴﺪ ﻭﻟﻰ ﺩﺭ ﺁﻥ ﺯﻣﺎﻥ ﺑﺪﻭﻥ ﺍﻳﻨﻜﻪ ﭘﻴﺸﺮﻓﺘﻰ ﺣﺎﺻﻞ ﻛﻨﻴﺪ ﺩﺭﺟﺎ ﻣﻰﺯﻧﻴﺪ‪.‬‬ ‫ﺑﻬﻤﻦ‪ :‬ﻣﻤﻜﻦ ﺍﺳﺖ ﺭﻳﻴﺲ ﺗﺎﻥ ﺷﻤﺎ ﺭﺍ ﺑﺎ ﺩﻗﺖ ﺯﻳﺮ ﻧﻈﺮ ﺑﮕﻴﺮﺩ ﻭ ﻫﻤﻴﻦ ﺑﺎﻋﺚ ﻣﻰﺷﻮﺩ ﺗﻤﺮﻛﺰ ﺷﻤﺎ ﺑﺎﻻﺗﺮ ﺑﺮﻭﺩ ﻭ ﺑﺎ‬ ‫ﻭﺟﻮﺩ ﺍﻳﻨﻜﻪ ﻛﺎﺭﻫﺎﻯ ﺑﺴﻴﺎﺭﻯ ﺩﺍﺭﻳﺪ ﻛﻪ ﺑﺎﻳﺪ ﺍﻧﺠﺎﻡ ﺩﻫﻴﺪ ﺍﻳﻦ ﺣﺎﻟﺖ ﺑﺮﺍﻯ ﺗﺎﻥ ﺧﻮﺏ ﺍﺳﺖ ﭼﺮﺍ ﻛﻪ ﺷﻤﺎ ﻫﻤﻴﺸﻪ ﺩﻭﺳﺖ‬ ‫ﺩﺍﺷﺘﻴﺪ ﺑﻪ ﻧﻮﻋﻰ ﺍﺳﺘﻌﺪﺍﺩﻫﺎ ﻭ ﺷﺎﻳﺴﺘﮕﻰ ﺧﻮﺩ ﺭﺍ ﺛﺎﺑﺖ ﻛﻨﻴﺪ‪.‬‬ ‫ﺍﺳﻔﻨﺪ‪ :‬ﺍﻳﻨﻜﻪ ﺍﺯ ﺧﻮﺩﺗﺎﻥ ﻣﻄﻤﺌﻦ ﺑﺎﺷﻴﺪ ﻳﻚ ﭼﻴﺰ ﺍﺳﺖ‪ ،‬ﺍﻣﺎ ﺍﻳﻦ ﻫﻔﺘﻪ ﺍﻋﺘﻤﺎﺩ ﺑﻪ ﻧﻔﺲ ﻛﺎﺫﺑﺘﺎﻥ ﻣﻰ ﺗﻮﺍﻧﺪ ﺷﻤﺎ ﺭﺍ ﺑﺎ‬ ‫ﻣﺸﻜﻞ ﺑﺰﺭﮔﻰ ﻣﻮﺍﺟﻪ ﻛﻨﺪ‪ ،‬ﭼﺮﺍ ﻛﻪ ﻧﺎﮔﻬﺎﻥ ﺩﺭﻣﻰ ﻳﺎﺑﻴﺪ ﻛﻪ ﻧﻤﻰﺩﺍﻧﻴﺪ ﭼﻪ ﻛﺎﺭﻯ ﺩﺭﺳﺖ ﺍﺳﺖ ﻭ ﭼﻪ ﻛﺎﺭﻯ ﻏﻠﻂ!‬



پیک هفتگی تیر ماه 1391 پیک سوم