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แៅแេแแួแแេแแ្แូแแាแแ្แើแាแ
់แុំแ
្แើแ
แែแแាแแ្แแាแข្แแแិแแ្แើแាแกើแแแ្แាแ់แាแแាแแ្แแ
ាំแ្แៃ។
แេแ្แแแ្แិแแข្แแแ្แី Patti Britton แាแแិแាแแា
"แแ្แ ាแ
ុแแ្แោแแែแแข្แแแ្แួแแាแแ្แแ្แុแแេแแแ្แាแ់แ្แើแแ្แេแ ៏แួแ
แឺ
แាแแขแ់แแ្แាំแ แฌแាแ់แแ់แឹแแាแ”។
แข្แแแឹแแ្แូแแ្แแ់แ្แីแុแแฒ្แแ្แួแแฏแแฒ្แแាแแ
្แើแ
แ្แแិแแើแ
แ់แฒ្แแ្แួแแ្แាแแแแ់แข្แแแ្แแ្แឹแ្แแឿแแើแ្แែแាแแ្แข។
แាแแ្แោแแេះแាแំแ ាแ់แ្แាแแាំแ แฅแ្แแេแแែแแข្แแแួแแ្แើแាแแ្แាแ់แ្แแ ាំแ្แៃ แើแ្แីแ្แើแฒ្แแ្แាแ ់แិแ แាំแ แฅแេះแុះแแ្แ្แោแแ្แុแแាแ្แីแแ់แេះ៖
แ្แាแ ់แ្แាแแแ្แុแแ ូแ
แាแាแ្แាแ ់แ្แិแแ្แាแแែแแขាแ แฒ្แแข្แแแាំแแីแแៅแแ់แុแแ្แា។ แ ើแแ្แแแេแแែแแាแแាแแ្แីแុแแឹแแแ្แแ់แแแ់แข្แแแ្แាแแើแ្แួแแ្แាแแាแ แข្แแแិแแួแแាแ់แแ្แแ់แាំแแขแ់แแ្แាแแើแ្แួแแ្แាแแាแแกើแ។
แោแ BJ Gaddour แข្แแแ្แឹแ្แាแ្แែแแុแแាแแុแแแាแแិแាแแា แข្แแแ្แូแแាแแแ្แាំแแៃ แិแแ្แាแ្แាំแ แើแ្แីแแ់แแ្แแ់แ្แួแแแแ់แข្แแ។ แុแแឹแแข្แแแ ាแ់แ្แើแแแ្แុแแ ូแ แួแแแ្แើแแแ្แាំแแ្แែแแាแแាแแាแแើ แិแแ្แាแแแ់แข្แแแោแแាแแขแុแแ្แแ្แាแแขាแ៉แ់។
แិแីแ្แើ៖ แ្แៀแแ្แាแ ់แขាแ៉แ់។ แแ្แាแែแแៃแ្แែแแ្แขឹแแ្แแแแแ់แข្แแ, แแ្แแ់แ្แួแแ ុះ แៅแេแแข្แแแំแុแแขាแ៉แ់។ แข្แแแួแแែแើแแ្แួแแីแฅแ្แ แข-แฃแข៊ីแ។ แแ្แាแ់แ្แแាแแแแ់แข្แแแ ុះแแแฅแ្แ, แុแแៃแกើแแฒ្แแ្แแ់ แ ើแแើแแ្แាแ แិแแ្แូแแแแ់แข្แแแើแแៅแាแแើแិแាแ។ แ្แขាแแិแ แួแ แើแแ្แแាแแแแ់แข្แแแกើแ แแ ូแแแ់แ្แើแ្แាแ ់แขាแ៉แ់แេះแ្แแแៀแ។ แขแុแแ្แแ្แแแแฒ្แแាแ แกแ แแ។
แ្แាแ ់แោแី
แ្แាแ ់แោแីแេះแាแแ្แីแាแข្แแแ្แแ់แ្แแ។ แោแ Britton แិแាแแា แាแแៅแើ แិแแែแแាแแ័แแា แាแแ្แូแแ៉ាแ់แแแិแ ្แ แាแแាំแแขแ់แกើแ។ แោแ Gaddour แាแแិแាแแែแแា แข្แแแ្แូแแ្แแ់แ្แេแแាแแฒ្แแាแ แែแแ្แូแแាแแាแ ាំแាแ ់ แាแិแេแแแ្แាំแแ្แแាแ។ แាแាแแាแแាแ ់แុំแ្แាแแោះแแแ់แข្แแแៅแแ្แាแាแแ្แាแ្แាแ់แ្แា แ្แแแេแแข្แแแើแแ្แแាแแแแ់แข្แแแกើแ แោแแិแแ ាំแាแ ់แ្แើแแ្แាំแแ្แแแ្แោแแแแ់แข្แแ។ แាแឹแแួแแแ់แាแแ្แីแាแ់แែแ ្แើแแกើแ แ ើแแាแแ្แីแុแแាแ់แែแ្แាំแแกើแ។
แិแីแ្แើ៖ แขแ្แុแแាแ់แើแแฒ្แแ្แแ់ แ ើแแៃแាแ់แ แ្แាแแីแ្แួแ แคแฅแឺแ្แេ។ แើแแ្แแាแแแแ់แข្แแแกើแแោแแ ុแ แែแแើแ แិแแាแแៃแ្แแឹแแฅแ្แ แ ើแแ ្แแាแ ់แូแแแแ់แข្แแ។
แ្แាแ ់แេแ ុแแៅ
แข្แแแ្แូแแាแแាแแាแแ្แែแแាแแើ แិแแាแแ្แោแแ្แាំแ แើแ្แីแแ់แឹแแ แแាแแ្แុแแ ូแแ ្แើแ។ แแ្แាแแោแแាแแขแ្แុแ แើแ្แីแแ្แឹแแแ្แាំแแ្แแាแ แិแแើแ แូแ ្แេះแข្แแแขាแ แแ្แแាแแแ្แុแแ ូแแแៅแៀแแោแแិแแฒ្แแ េแแើแแ ្แើแ។
แិแីแ្แើ៖ แฑแแូแ្แេแ ៏แឹแแើแแ្แូแแแแ់แข្แแแ ំแីแុแแฒ្แแាแ់។ แขแ្แុแแ ុះแឺแแ។ แแ្แាแแួแแ្แែแ แួแ แกើแแแแិแ។ แขแុแแ្แแแែแแแฒ្แแាแ แฅแៅแกแ แแ។ แฑแแាแแแៈแេแ แกแ แៅ แฃแ แិแាแី แេแแกើแแแ់แ ំแុแ แំแូแ។
แ្แាแ ់แขแ្แុแแแ់แុแแ្แា
แាแแขแ្แុแแแ់แុแแ្แាแែแแេះแ្แើแฒ្แแข្แแแាំแแីแแាแแំแាแ់แំแแ แ្แិแแ្แាแแឹแแ្แា แ៉ុแ្แែแុแแแแាแ ្แើแแขាแ แឺแ្แแ แแ្แាแ់แីแแ្แแ់แូแ្แេแ ៏แួแแេแขแ្แុแแើแ្แៅ។ แ្แាแ ់แេះแ្แើแฒ្แแ្แួแแ្แแាแ แិแแแ្แំแแ្แាំแแ្แុแแេแแแ្แុแแ ូแ។
แិแីแ្แើ៖ แขแ្แុแแើแฅแ្แ។ แแ្แេแแ្แแ แ ើแแើแแើแแแแ់แข្แแแីแฅแ្แแฒ្แแាแ แคแฅแឺแ្แេ។ แ្แួแแ្แាแแแแ់แข្แแแាแแាแแាแขแ្แแ V។ แ្แើแ្แាแ ់แេះแแៈแេแ แฆแ แិแាแី៕
แោแ៖ แាแ៉ា
แ្แแแ៖ menshealth
แាแแ្แោแแេះแាแំแ ាแ់แ្แាแแាំแ แฅแ្แแេแแែแแข្แแแួแแ្แើแាแแ្แាแ់แ្แแ ាំแ្แៃ แើแ្แីแ្แើแฒ្แแ្แាแ ់แិแ แាំแ แฅแេះแុះแแ្แ្แោแแ្แុแแាแ្แីแแ់แេះ៖
แ្แាแ ់แ្แាแแแ្แុแแ ូแ
แាแាแ្แាแ ់แ្แិแแ្แាแแែแแขាแ แฒ្แแข្แแแាំแแីแแៅแแ់แុแแ្แា។ แ ើแแ្แแแេแแែแแាแแាแแ្แីแុแแឹแแแ្แแ់แแแ់แข្แแแ្แាแแើแ្แួแแ្แាแแាแ แข្แแแិแแួแแាแ់แแ្แแ់แាំแแขแ់แแ្แាแแើแ្แួแแ្แាแแាแแกើแ។
แោแ BJ Gaddour แข្แแแ្แឹแ្แាแ្แែแแុแแាแแុแแแាแแិแាแแា แข្แแแ្แូแแាแแแ្แាំแแៃ แិแแ្แាแ្แាំแ แើแ្แីแแ់แแ្แแ់แ្แួแแแแ់แข្แแ។ แុแแឹแแข្แแแ ាแ់แ្แើแแแ្แុแแ ូแ แួแแแ្แើแแแ្แាំแแ្แែแแាแแាแแាแแើ แិแแ្แាแแแ់แข្แแแោแแាแแขแុแแ្แแ្แាแแขាแ៉แ់។
แិแីแ្แើ៖ แ្แៀแแ្แាแ ់แขាแ៉แ់។ แแ្แាแែแแៃแ្แែแแ្แขឹแแ្แแแแแ់แข្แแ, แแ្แแ់แ្แួแแ ុះ แៅแេแแข្แแแំแុแแขាแ៉แ់។ แข្แแแួแแែแើแแ្แួแแីแฅแ្แ แข-แฃแข៊ីแ។ แแ្แាแ់แ្แแាแแแแ់แข្แแแ ុះแแแฅแ្แ, แុแแៃแกើแแฒ្แแ្แแ់ แ ើแแើแแ្แាแ แិแแ្แូแแแแ់แข្แแแើแแៅแាแแើแិแាแ។ แ្แขាแแិแ แួแ แើแแ្แแាแแแแ់แข្แแแกើแ แแ ូแแแ់แ្แើแ្แាแ ់แขាแ៉แ់แេះแ្แแแៀแ។ แขแុแแ្แแ្แแแแฒ្แแាแ แกแ แแ។
แ្แាแ ់แោแី
แ្แាแ ់แោแីแេះแាแแ្แីแាแข្แแแ្แแ់แ្แแ។ แោแ Britton แិแាแแា แាแแៅแើ แិแแែแแាแแ័แแា แាแแ្แូแแ៉ាแ់แแแិแ ្แ แាแแាំแแขแ់แกើแ។ แោแ Gaddour แាแแិแាแแែแแា แข្แแแ្แូแแ្แแ់แ្แេแแាแแฒ្แแាแ แែแแ្แូแแាแแាแ ាំแាแ ់ แាแិแេแแแ្แាំแแ្แแាแ។ แាแាแแាแแាแ ់แុំแ្แាแแោះแแแ់แข្แแแៅแแ្แាแាแแ្แាแ្แាแ់แ្แា แ្แแแេแแข្แแแើแแ្แแាแแแแ់แข្แแแกើแ แោแแិแแ ាំแាแ ់แ្แើแแ្แាំแแ្แแแ្แោแแแแ់แข្แแ។ แាแឹแแួแแแ់แាแแ្แីแាแ់แែแ ្แើแแกើแ แ ើแแាแแ្แីแុแแាแ់แែแ្แាំแแกើแ។
แិแីแ្แើ៖ แขแ្แុแแាแ់แើแแฒ្แแ្แแ់ แ ើแแៃแាแ់แ แ្แាแแីแ្แួแ แคแฅแឺแ្แេ។ แើแแ្แแាแแแแ់แข្แแแกើแแោแแ ុแ แែแแើแ แិแแាแแៃแ្แแឹแแฅแ្แ แ ើแแ ្แแាแ ់แូแแแแ់แข្แแ។
แ្แាแ ់แេแ ុแแៅ
แข្แแแ្แូแแាแแាแแាแแ្แែแแាแแើ แិแแាแแ្แោแแ្แាំแ แើแ្แីแแ់แឹแแ แแាแแ្แុแแ ូแแ ្แើแ។ แแ្แាแแោแแាแแขแ្แុแ แើแ្แីแแ្แឹแแแ្แាំแแ្แแាแ แិแแើแ แូแ ្แេះแข្แแแขាแ แแ្แแាแแแ្แុแแ ូแแแៅแៀแแោแแិแแฒ្แแ េแแើแแ ្แើแ។
แិแីแ្แើ៖ แฑแแូแ្แេแ ៏แឹแแើแแ្แូแแแแ់แข្แแแ ំแីแុแแฒ្แแាแ់។ แขแ្แុแแ ុះแឺแแ។ แแ្แាแแួแแ្แែแ แួแ แกើแแแแិแ។ แขแុแแ្แแแែแแแฒ្แแាแ แฅแៅแกแ แแ។ แฑแแាแแแៈแេแ แกแ แៅ แฃแ แិแាแី แេแแกើแแแ់แ ំแុแ แំแូแ។
แ្แាแ ់แขแ្แុแแแ់แុแแ្แា
แាแแขแ្แុแแแ់แុแแ្แាแែแแេះแ្แើแฒ្แแข្แแแាំแแីแแាแแំแាแ់แំแแ แ្แិแแ្แាแแឹแแ្แា แ៉ុแ្แែแុแแแแាแ ្แើแแขាแ แឺแ្แแ แแ្แាแ់แីแแ្แแ់แូแ្แេแ ៏แួแแេแขแ្แុแแើแ្แៅ។ แ្แាแ ់แេះแ្แើแฒ្แแ្แួแแ្แแាแ แិแแแ្แំแแ្แាំแแ្แុแแេแแแ្แុแแ ូแ។
แិแីแ្แើ៖ แขแ្แុแแើแฅแ្แ។ แแ្แេแแ្แแ แ ើแแើแแើแแแแ់แข្แแแីแฅแ្แแฒ្แแាแ แคแฅแឺแ្แេ។ แ្แួแแ្แាแแแแ់แข្แแแាแแាแแាแขแ្แแ V។ แ្แើแ្แាแ ់แេះแแៈแេแ แฆแ แិแាแី៕
แោแ៖ แាแ៉ា
แ្แแแ៖ menshealth
