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Špatné
Studie z roku 2018 v časopise Journal of Applied Physiology zjistila, že
cvičení před spaním ve skutečnosti ztěžuje hubnutí.
Je to proto, že cvičení by pak mohlo narušit váš spánek,
což by způsobilo «nedostatečnou regeneraci po cvičení, která by mohla být určující pro reakci na hubnutí,» říká hlavní autor studie John Hedley, profesor biomechaniky a sportovní medicíny na
University of Alberta v Edmontonu.
Kromě toho, ačkoli výzkum ukázal, že lidé, kteří
cvičí před spaním, mají nižší hladinu kortizolu – hormonu,
který řídí hlad a je příčinným faktorem přibývání na váze -, nemusí to nutně zlepšit jejich schopnost kontrolovat své jídlo.
«Cvičení před spaním má své výhody, ale není specifické pro hubnutí,» říká Kelly.
«Lépe potlačuje kortizol. Pomáhá to potlačit chuť k jídlu, ale nemusí to nutně snížit příjem potravy.»
Takže byste mohli cvičit
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Η άσκηση ενισχύει το μεταβολισμό σας και βοηθά το σώμα σας να καίει
θερμίδες πιο αποτελεσματικά, γεγονός που διατηρεί την ικανότητα καύσης
λίπους ισχυρή και μετά το τέλος της ημέρας.
Η μελέτη, στην οποία συμμετείχαν
σχεδόν 1.500 ενήλικες, πραγματοποιήθηκε σε διάστημα έξι
μηνών και παρακολούθησε τους συμμετέχοντες για 12 μήνες.
Τα αποτελέσματα έδειξαν ότι τα άτομα που ακολουθούσαν ένα σταθερό πρόγραμμα άσκησης
είδαν ταχύτερη απώλεια βάρους από τα άτομα που είχαν διαφορετικά
προγράμματα. Και με την πάροδο
του χρόνου, οι άνθρωποι που
γυμνάζονταν την ίδια ώρα
κάθε μέρα έχασαν κατά μέσο όρο 2,5% περισσότερο
βάρος από τους ανθρώπους που γυμνάζονταν σε διαφορετικές ώρες κάθε μέρα.
Το συμπέρασμα; Χωρίστε την άσκησή σας σε τρεις ή
τέσσερις μικρότερες συνεδρίες κατά τη διάρκεια της ημέρας για να μεγιστοποιήσετε τα αποτελέσματά σας.
Τι πρέπει και τι δεν πρέπει να τρώτε με άδειο στομάχι πριν
από τη γυμναστική
Αυτό είναι πάντα καλό να
το γνωρίζετε: Να τρώτε δύο έως τρεις ώρες πριν από την προπόνηση.
Παρόλο που μπορεί να μη νομίζετε ότι έχει σημασία,
αυτή η μικρή ποσότητα φαγητού θα διασφαλίσει ότι η
ενέργειά σας θα παραμείνει ισχυρή καθ’ όλη τη διάρκεια της προπόνησής σας.
Αυτό σημαίνει ότι μπορείτε
να γυμνάζεστε για περισσότερη ώρα, να καίτε περισσότερες θερμίδες
και να ξεπερνάτε την κατάρρευση μετά την προπόνηση.
Πώς να χάσετε το λίπος της κοιλιάς γρήγορα
Μία από τις πιο συνηθισμένες συμβουλές για απώλεια
βάρους είναι να απαλλαγείτε από όλα τα αναψυκτικά σας.
Αν ο στόχος σας είναι να χάσετε το λίπος της κοιλιάς
σε τρεις μήνες, τότε είναι καλό να καταλάβετε ότι το να κόψετε τη
σόδα από τη διατροφή σας μπορεί να
σας βοηθήσει να το πετύχετε
γρηγορότερα – αλλά για να παραμείνετε υγιείς, είναι στην πραγματικότητα καλύτερο να πίνετε πολύ νερό παρά να κόψετε τη σόδα.
Μια μελέτη στο The American Journal of Clinical Nutrition το 2012 διαπίστωσε ότι οι άνθρωποι που έπιναν αρκετά ποτήρια νερό καθημερινά έχασαν περισσότερο βάρος και λίπος στην
κοιλιά από εκείνους που έπιναν σόδα ή δεν έπιναν καθόλου νερό.
Υπάρχουν επίσης πολλοί άλλοι λόγοι για να πίνετε.
Πρόσφατη έρευνα δείχνει ότι η νοητική σας στάση σχετικά με
την κατανάλωση αναψυκτικών
μπορεί να έχει μεγάλο αντίκτυπο στο βάρος σας.
Σε μια μελέτη που δημοσιεύθηκε στο περιοδικό Cell
Metabolism το 2016, οι ερευνητές διαπίστωσαν ότι οι άνθρωποι που πίστευαν ότι τα ζαχαρούχα ποτά θα μπορούσαν να τους προκαλέσουν αύξηση του σωματικού τους βάρους ήταν λιγότερο πιθανό να επιλέξουν συνειδητά ένα από τα δύο, παρά να κάνουν άλλες συνειδητές επιλογές τροφίμων.
Βασικά συμπεράσματα Το να πίνετε τις θερμίδες σας δεν είναι συμβουλή για απώλεια βάρους.
Αυτή η συμβουλή απαξιώθηκε σε μεγάλο βαθμό το 1996, όταν οι ερευνητές κατέληξαν στο συμπέρασμα ότι
δεν υπήρχε διαφορά στην απώλεια βάρους μεταξύ των ατόμων που έπιναν υγρή
διατροφή και εκείνων που έτρωγαν κανονικά τρόφιμα.
Ωστόσο, μια βρετανική μελέτη το 2014 διαπίστωσε ότι οι
άνθρωποι που έπιναν μεγάλες ποσότητες νερού έχασαν πολύ βάρος.
Δεν είναι σαφές πώς η κατανάλωση
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I ricercatori hanno preso in esame 46 donne che si
erano allenate almeno quattro volte alla settimana per circa cinque mesi.
Metà delle donne andava in palestra alla stessa ora ogni giorno, mentre l’altra metà si recava in palestra in orari diversi.
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compreso se si allenavano alla stessa ora ogni giorno.
Hanno anche chiesto alle donne di prendere le misure
del corpo, come la circonferenza della vita e dei fianchi, e l’IMC, una misura del grasso
corporeo, basata sull’altezza e sul peso.
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rispetto a quelle che non si allenavano alla stessa ora.
Inoltre, le donne che si allenavano alla stessa ora ogni giorno riuscivano a mantenere
la perdita di peso più di quelle che non lo facevano.
Lo stesso consiglio vale per chi sta cercando di perdere peso, secondo una revisione del 2013 pubblicata sul Journal of Obesity.
«È dimostrato che un’attività fisica regolare e strutturata nel corso della giornata è importante per mantenere e promuovere la perdita di peso», ha dichiarato l’autrice dello studio Stephanie Sherman, ricercatrice in promozione della salute
presso la University of New Mexico di Albuquerque.
Secondo l’ultimo National Health and Nutrition Examination Survey, le
persone che fanno attività fisica con costanza tendono a pesare meno.
E mentre di solito perdono peso nel primo anno, la perdita di peso può essere mantenuta per diversi anni
dopo, ha detto Sherman.
È un’ottima cosa, ma ci sono ancora alcune cose che si possono fare per bruciare calorie e perdere
peso:
Consumare alcolici con moderazione.
Limitare l’assunzione di bevande zuccherate, come bibite
o succhi di frutta.
Scegliere proteine a basso contenuto di grassi
o tagli di carne magra.
Mangiare più verdure.
Consumare più frutta.
Consumare meno carne rossa e lavorata.
Come perdere peso velocemente e mantenerlo
Come iniziare e mantenere la perdita di peso?
Iniziate con questi sei consigli:
1. Riducete la caffeina.
«Sebbene [la caffeina sia] uno stimolante, non è uno degli stimolanti più potenti come la caffeina del cioccolato o del caffè», afferma
David Jenkins, professore di scienze della salute presso l’Università del South Carolina ed esperto di perdita di peso.
«La caffeina non causa un aumento di peso altrettanto importante».
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هر بچه ای یک شخصیت و رویای منحصر به فرد داره که این افکار و ذهنیت رو با نقاشی کردن
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دنیای جادویی نقاشی بچها
نقاشی کودکان شایداز نظر شما یک خط خطی کودکانه باشه.
اما باید بدونین که نقاشی کردن بخش مهمی از رشد فرزند شما رو
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وقتی کودک مداد یا گج یا مداد شمعی و… رو در دست میگیردو طرحی کودکانه میزنهداو
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داشته باشه.
نقاشی و بیان احساسات
بچها با نقاشی کردن احساساتی که با کلمات نمیتونن بیان کنن رو با نقاشی
کردن بروز میدن ، اگر دقت کنین نقاشی
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کاملا متفاوته و احساسات شون از
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دنیای زیبای کودکی شون میکنیم.
این یک محصول ویژه و منحصر به فرد هست که طراحش خود بچها
هستن و این احساس رو به کودک میده که رویاهاش
قابل دسترس هستند و ذهنیت اش قابل اجرا هست.به کودک اعتماد به نفس میدهد .چون شما برای طرح و افکارش ارزش قایل شدین و اون
الان یک طراح کوچولو هست که میتونه حاصل
کار خودش رو بغل کنه.
چرا عروسک ؟!
یکی از اصلی ترین نیازهای کودکان ،بازی کردن هست.
در فرهنگ های مختلف در طول
تاریخ اسباب بازی های متنوع و زیادی
برای رشد روحی و جسمی کودکان طراحی
و تولید شده است . دربین تمامی اسباب بازی ها ،
عروسک ها نقش مهم و متفاوتی در رشد
و شخصیت کودکان دارند .
عروسکها در ذهن و وجود بچه ها اثر گذارند .
عروسک ها دوست خیالی بچها
عروسک بازی به شیوه درست و مناسب انرژی های بچها رو تخلیه میکنه و به
انها آرامش میدهد. عروسکها در زمان تنهایی و ترس همراه
بچها هستند و شبها در آغوش آنها
به خواب میرون د. با انها به گردش و
مهمانی میرن .
ارتباط بچها با عروسکهای شان در دنیای ذهن و خیال کودک کاملا واقعی و حقیقی
هست مثل یک دوست هم سن و سال خودشون.
عروسک و خاله بازی (مهارتهای اجتماعی)
بچه ها وقتی صاحب یک عروسک میشن با
اون خیلی سریع ارتباط میگیرن و مثل یک مادر بهش رسیدگی میکنن.به ان
غذا می ده، لباس هاش رو میپوشونن ، روی پاهاشون می خوابونن، موهاش رو شونه میکنن
و با این خاله بازی تمامی اصول تربیتی و رشد رو
تمرین میکنن و آموزش میبینن.
بهترین دوست خیالی (تلفیق عروسک با
نقاشی بچها)
این یک عروسک ویژه و منحصر به
فرد هست که طراحش خود بچها هستن و این احساس رو به
کودک میده که رویاهاش قابل دسترس هستند و ذهنیت اش قابل اجرا هست.به کودک اعتماد به
نفس میدهد .چون شما برای طرح و افکارش ارزش قایل شدین و اون الان
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کار خودش رو بغل کنه.
این کار باعث همچنین باعث بالا رفتن هوش و خلاقیت بچها میشود و تلاش برای طرح
ها و ایده های بهتر رو برای کودک
به ارمغان میاره.
حالا شما هم میتونین با سفارش این
عروسک های جادویی برای عزیزانتون یک خاطره زیبا و جذاب رو رقم بزنین.
و رویاهاشون رو واقعی کنین…
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Cercetătorii au intervievat 39 de femei, cu vârste cuprinse între 18 și 45 de ani, care au slăbit între 20
și 70 de kilograme și au urmat un plan de slăbire pentru o medie de 12,8 luni.
La finalul studiului, femeile făceau în medie 3 ore de exerciții fizice pe săptămână –
la o intensitate scăzută – și trăiau în aceleași
condiții ca atunci când au început studiul.
Cercetătorii au constatat că cele care au făcut exerciții
fizice la aceeași oră în fiecare zi au obținut
cea mai mare pierdere în greutate, în timp ce cele care nu s-au ținut de o rutină au văzut cum pierderea
în greutate a stagnat.
Într-un interviu pentru The Fix, Jasmine Lopez,
autoarea studiului, a declarat: «Momentele în care este probabil să fii cel mai activ sunt cele în care ești cel mai consecvent cu eforturile tale».
Ce spune știința?
Am vorbit cu Dr. Eric Ravussin, directorul Centrului de Cercetare a Nutriției și Obezității de la Universitatea din Texas, despre concluziile studiului și despre ce mai putem învăța din el.
«Este o nouă perspectivă în înțelegerea importanței semnalului circadian intrinsec care ne spune când trebuie să fim treji», spune el.
«Ne spune că ar trebui să ne angajăm în activități fizice și exerciții în timpul zilei, deoarece acestea sunt cele mai eficiente momente pentru a obține complianță în a face acest lucru.»
MAI MULT: 10 celebrități care au slăbit 45 de kilograme
O recenzie recentă publicată în revista Obesity care a inclus 13 studii
controlate randomizate a constatat că exercițiile fizice par să
stimuleze pierderea în greutate, în special atunci când
sunt combinate cu dieta. Autorii studiului au remarcat că multe dintre studii au fost mici sau nu au avut intervenții de exerciții fizice mai lungi de trei luni, dar toate au arătat
un efect pozitiv asupra pierderii în greutate. Aceștia au
spus că rezultatele arată că exercițiile fizice ajută
persoanele supraponderale și obeze să obțină o pierdere mai mare în greutate în timp și să mențină o greutate sănătoasă.
«Ceea ce arată cu adevărat acest studiu este că, dacă continui să te implici în exerciții fizice pentru o anumită perioadă de timp, fie că este vorba de trei sau șase luni, observi o îmbunătățire a pierderii în greutate», spune Ravussin.
«Dar cel mai important este că, dacă vă păstrați obiceiul de a face exerciții fizice timp de cel puțin trei luni, veți vedea o îmbunătățire în menținerea acestei pierderi în greutate.»
Ravussin sfătuiește ca, dacă faceți exerciții fizice și rămâneți la ele, să păstrați lucrurile cât mai consecvente posibil.
«Pentru că, cu cât ești mai inconsecvent, cu atât este mai probabil să te oprești din exerciții», spune
el. «Așa că dacă’
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«Wybierz czas, godzinę lub pół godziny dziennie na ćwiczenia», mówi dietetyk Leah Kaufman. «Czas nie musi być o ustalonej godzinie, ale naprawdę musi być spójny. Jeśli ćwiczysz konsekwentnie o 8:00 rano, będziesz miał więcej sukcesów niż gdybyś mógł ćwiczyć o innych porach.»
«Czas nie musi być o ustalonej godzinie, ale naprawdę musi być spójny» – sugeruje Kaufman. «Jeśli ćwiczysz konsekwentnie o 8:00 rano, będziesz miał większy sukces niż gdybyś mógł ćwiczyć w innych porach».
Jak wybrać najlepszy czas na ćwiczenia
Jeśli jesteś elastyczny, najlepszy czas na ćwiczenia może zależeć od twojego harmonogramu – ale Kaufman nie jest tak elastyczny i mówi,
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twój harmonogram na to pozwala, spróbuj ćwiczyć rano.
Ale jeśli jesteś jak większość ludzi, którzy są zajęci, Kaufman mówi, że jeśli jesteś w stanie ćwiczyć podczas przerwy na lunch, może to być najlepszy czas
dla ciebie, o ile używasz czasu na lunch, aby zasilić się zdrową żywnością.
«Kiedy nie jesteś w stanie ćwiczyć rano, wtedy twoja energia jest prawdopodobnie niższa niż jeśli jesteś w stanie ćwiczyć podczas lunchu, więc energia lub spalanie tłuszczu będzie wyłączone», wyjaśnia.
«I jedzenie, które jesz w tym czasie, będzie również, więc nie będziesz spalać tak wielu kalorii, jak gdybyś był w stanie ćwiczyć z samego rana».
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A boa notícia é que esta pode ser a estratégia mais eficaz
para manter o peso fora.
Isto porque os investigadores descobriram que
a melhor altura para fazer exercício era de manhã cedo,
entre as 7 e as 10 da manhã, quando se é o mais
fresco e se sente mais motivado. Para a maioria das pessoas, é também quando se está menos exausto.
Os investigadores também descobriram que exercitar-se consistentemente ao longo do dia e fazer exercício duas vezes
por dia pode ser uma forma desafiante de manter o peso fora.
Os investigadores recomendam que se escolha um momento
para um exercício consistente e que se mantenha firme para que não se descarrile.
Sente-se mentalmente exausto durante a manhã? Um estudo
publicado em 2018 na revista Nutrition descobriu que comer algo com proteínas, tais como
ovos e manteiga de amendoim ao pequeno-almoço, poderia ajudar a evitar
que se sinta lento ao longo do dia.
Tudo somado, o estudo aponta que o timing das refeições pode ter um impacto importante no número de
calorias que se come ao longo do dia.
Em suma, o estudo aponta que a calendarização das refeições pode ter um impacto importante na quantidade de calorias que se come
ao longo do dia.
Outras dicas incluem:
Beber chá verde e comer mais frutas e legumes
Fazer uma pausa e comer uma refeição mais saudável depois das 16 horas.
Usar roupa que caiba mais solta e comer mais vegetais
Comer quando se tem fome e não quando se é obrigado
a fazê-lo ou quando se está aborrecido
Aqui estão alguns novos estudos que sugerem que se pode perder peso
apenas comendo mais algumas frutas e vegetais por dia.
Por exemplo, um estudo da revista Obesity descobriu que comer apenas três porções diárias de fruta e legumes poderia levar
a uma perda de peso a longo prazo. Nesse estudo, os investigadores seguiram 77 pessoas
com excesso de peso durante 12 semanas.
Durante o estudo, os participantes pesaram-se regularmente e os investigadores monitorizaram quantas vezes os participantes comeram «mais frutas e legumes do que o habitual».
Os resultados revelaram que os participantes que comiam mais vegetais
e fruta tinham menos probabilidades de ganhar
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vegetais e fruta às suas refeições diárias.
Receba o melhor boletim informativo. Este sítio está protegido por recaptcha
Shutterstock
Comendo menos calorias
Outro estudo da mesma revista Obesity descobriu que as pessoas que comeram menos calorias tiveram
mais sucesso a longo prazo na manutenção da sua
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واحد طب تسکینی و مراقبت های تسکینی در منزل
مرکز خدمات تخصصی پزشکی و پرستاری در منزل
حامیان سلامت رضوی مبادرت به راه اندازی واحد طب تسکینی نموده تا بتوانیم خدمت نوینی به بیماران و خانواده ها نیازمند ارایه نماییم
براساس تعریف سال 2002 میلادی سازمان بهداشت جهانی مراقبتهای تسکینی مجموعهای از اقدامات هستند با هدف ارتقای کیفیت زندگی
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شروع مراقبتهای حمایتی و تسکینی بیماران مختلف بر اساس سن ، جنس
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Si no bebe ocho vasos de agua al día, luchará bajo el peso de la deshidratación, una enfermedad que causa de todo, desde confusión mental hasta dolor en las articulaciones y arrugas faciales, o eso dice la sabiduría convencional. Sin mencionar mi compulsión de beber ocho vasos de agua al día, llenar mis bolsas de compras con alimentos orgánicos y arrebatar golosinas azucaradas de las manos de mis hijos. Pero, ¿tomar ocho vasos de agua al día es realmente un buen consejo? La verdad es que "ocho vasos de agua al día" no es una pauta estricta para una hidratación mínima. Si alguna vez se ha preguntado si hay algo de verdad en las creencias arraigadas que se repiten en su cabeza cuando elige un menú, toma artículos de la tienda de comestibles o se prepara un refrigerio para la medianoche, siga leyendo. Los investigadores sostienen que los niños están entusiasmados por las circunstancias que rodean la merienda, no por la merienda en sí. En particular, los investigadores observaron que la L-teanina podría ayudar a las personas con trastornos relacionados con el estrés yfunciones cognitivas en un estudio de 2009 publicado en la revista Nutrients. Sin cromo, es imposible controlar el azúcar en la sangre, por lo que las personas obesas suelen desarrollar diabetes. Funciona bien al equilibrar los niveles de azúcar en la sangre y reducir el hambre. Tener 3 comidas al día ayuda a tu cuerpo a retener la energía que necesita y evita el hambre. Si tienes un metabolismo rápido, tu cuerpo podrá equilibrar sus niveles de energía y comenzarás a quemar calorías más rápido ya un ritmo mayor. Reducir el consumo de calorías para perder o controlar el peso no significa sacrificar una buena nutrición. P. Muy bien, volvamos a Seascape. R: Wassail es una bebida que data de la Edad Media. R: Comer pastel de carne picada en Navidad se remonta al siglo XVI. P: ¿Por qué la gente come pastel de carne picada en Navidad? Tal vez el té no es lo primero que se te viene a la mente cuando piensas en perder peso, pero te explicamos por qué debería serlo. P: ¿Qué estado reconoció por primera vez la Navidad como feriado oficial? ¿Cuáles son algunos juguetes clásicos de vacaciones? El Rubik's Cube® se considera un juguete clásico de vacaciones. ¿Puedes nombrar cinco juguetes clásicos de vacaciones? A estas alturas, deberías tener más que suficientes curiosidades navideñas para pasar la temporada navideña. Y así nació la legendaria organización benéfica navideña. La palabra se deriva del nórdico antiguo ves heill, que significa "en buena salud". Esto evolucionó a visitar a los vecinos en Nochebuena y beber para su salud. El wassail tradicional contenía cerveza, vino o sidra dura cubierta con huevos batidos o pan duro. Las recetas modernas de wassail usan sidra de manzana caliente cocida a fuego lento con especias y endulzada con miel. P: ¿Qué es wassail? 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نمونه گیری آزمایشگاه در منزل مشهد
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دهد .
خون شناسی شامل چه آزمایش هایی است ؟
نمونه گیری آزمایشگاه در منزل مشهد
نمونه گیری آزمایشگاه در منزل مشهد
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خون شناسی شامل آزمایشات :
CBC , FBC , HB , PLT , PT , Clostrol , WBC , PRO ,
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قبل از انجام آزمایش خون باید ناشتا باشم ؟
همه انواع آزمایش خون به ناشتا بودن نیازی ندارند.
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N.P.O باشد.آزمایش هایی که نیاز به ناشتایی
دارند شامل موارد زیر است :
آزمایش قند خون
کلسترول
عملکرد کلیه
لیپوپروتئین
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