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UTO6bI COxpaHATb NOpAAOK, NO TeppuTopun ropoga NOcCTOAHHO NaTpyNupyiT BOUHbI. Bot npymepHo Tak uu pa6otaeT Halwa MMMYHHaa CuiCTeMa. B Heé BXOQUT MHO>KECTBO CONfaT - CAMbIX Pa3HbIX KNETOK, KOTOPbIe BLINONHAIOT pasHble 3aga4u. OAHU paboTaWT B pasBegke u O6xogAT ropos-Teno B NONCcKe LUNMOHOB- MuKpo6oB. Alpyrue cnegaT 3a MeCTHbIMM HapyluuTenaMy — kneTKaMu, NepeWweAWUMu Ha CTOpPOHy 3fa paka. TpeTbu OxpaHaloT 6pelwv B KpenocTu - paHbl, Yepe3 KOTOPbIe MOET NPOHUKHyTb UHoekLNA. UeTBEpTble CTOAT y LEHTPaNbHbIX BOPOT - CAV3UCTbIX - W NPOBepAHOT BCeX NPUGbIBaLOLUX B ropo,. ~ a@olya_montulyak & @Jenny_in_science YnpasnatoT 3TUM BCeM Cpa3y HECKOsIbKO OpraHoB. KoctHbIii Mo3r OTBEUaeT 3a NPOUZBOACTBO UMMYHHbIX KMeETOK. Nocne «poxkgeHua» 4acTb CongaT-nevKOUWTOB Cpa3y rOTOBbI K B3POCNON *KU3HU - OHV NOCTyMalOT B KPOBb, a 3aTeM B TKaHU,, HauuHatoT paboTatb. Apyryto xe 4aCTb NeAKOMTOB - AUMoUTbI - CHa4ana Hy»KHO o6yunTb. «XAIOT. Toke camoe NPOUcxoAuT, ec AVUMPOUNT BbILWen Cna6akom. Tumyc y6uBaet 95% KneToK. OcTaBuueca >Ke - KaYeCTBEHHbIE B3aLUUTHUKM — NOKUAAlOT ero VU 3aCceNAtOT CBOU NOCTbI: MUHAaUHbI, AUMoy3NbI, cene3éHky, anneHANKC U T.4. Tam OH UU Haxogatca, noka He nonyyat curHan «6eii Bpara».@olya_montulyak & @Jenny_in_science Kopoue ropops, vMMYyHHaa CUCTeMa - 3TO OT/aKeHHaA VM OUCH CO>%KHaA CeTb. YUEHbIe CAM HE AO KOHLUa NOHMMAaANT, KaK OHA ycTpoeHa, U NOCTORHHO eé w3yualoT. Ho 3HaTb BCé TO, UTO 3HatOT OHU, HaM He HYKHO. Paccka3bIBaTb NO OTAeMbHOCTU Npo BCe KETKY VU OpraHbl, CBASAHHbIe C UMMYHUTETOM — 3TO Kak o6y4aTb pe6éHka e34uTb Ha Benocunefe, O6bACHAA yctpoiictBo Konéc, pyla u cugfeHua. Cky4Ho, CNOKHO, Aan kKaTaTbCA Tak He Hay4UbCa. TnaBHoe - NOHUMaTb, YTO UMMYHMTET HE CNPATAH B KaKOM-TO oprave. OH - pe3yfbTaT CnNOYEHHOrO AeVicTBUA CaMbIX pa3HbIX MexaHu3MoB Halwero opraHv3ma. Mostomy HE CYLUECTBYET BO/ILUEBHOU NANOUKM, KOTOPAA BbI MPOCTO B3A/1A UENUKOM EfO YKPENUJIA. ! [naeHoili 2epoli, Ha KomoOpoezo HaNpaeneHa npodunakmuka uAU meueHue - 3MO UMMYHHaA Cucmema. A UMMyHUmem - 3mo mo, KAK ona Hac 3auyuuaem, eé deticmeue u MexaHu3mel. He nymatime.@olya_montulyak & @enny_in_science OT KOrO BOOBUIE Mbl 3ALJULAEMCA? Npexge Bcero, OT NaTOreHosB - NpuwenbLyeB, KOTOpbIe BbI3bIBalOT 60/Ne3Hb. BbI TOUHO O HUX CAbIWANIU: Bupyct! B COTHU pa3 MeHbLUe HaLunx KNeTOK. OHM HanagaloT, NoTomy UTO He MOTYT pa3MHOKaTbCA Camu, BH KUBOrO opraHv3ama. Korga Bupyc NpoHukaeT B KneTKy, OH Vicnonb3yeT e& Pecypcbi u npeBpaujaeT 8B KOHBeMep No KNOHUpoBaHnio Camoro ce6a. B uTore BbIKaTAA KAK MMOH KNeTKa paspywaerca, a U3 Heé BbIXOAAT HOBbIe KON Bupyca: yY6NBaTb OCTaNbHble KNeTKU. YuéHbIe 40 KOHLa He YBEPeHbI, MOXHO MM UX BOOBLUE CUUTaTb KUBbIMM CYLU@CTBaMn. A BOT 6akmepuu - TOUHO %KUBbIe V O“eHb NPOXKOpNUBbIE. B noroHe 3a NUTATENbHbIMI BELLIECTBaMM OHV y6uBatoT Halu CO6CTBEHHbIe KETKY, a B NPUAaYy-epyT OCTABNAIOT B HALUeM OpraHv3me TOKCUUHbIe NPOAYKTb! CBOe KUZHEACATENBHOCTU. [pu6e! Yale BCero HanagaioT Ha KOxy (HEKOTOpbIe - Ha BHYTPeHHle OpraHbl) MW KPYT KepaTUH - 3TO BELECTBO 3aLyuyaeT eé i AenaeT NpouHod. Ecnu npobrem c MMMyHHON cuctemoi HeT, To rny6xke FpU6bI NPOHUKHYTb He CMOFYT: KNeTKU B MOAKOXHbIX COAX NPEKPaCHO yMeIOT OT HUX OT6NBaTbCA. - Apyrue rph6ort 8@olya_montulyak & @2enny_in_science FenbmMUuHme! (FAVICTbI) NPOHUKAIOT B KMLWEUHUK C NuLWe unv 4epes rpasHble pyku. Béecte C KPOBbIO OHM MOryT NepeHectucb B Apyrve yacTu Tena: NeveHb, NérkKve u Aaxe moar. B opraHax renbMUHTbI OKpy>xkatoT Ce6A O6ONOYKON U3 KNeTOK Tena XO3AVHa VM TaKMM O6pa30M CKpbIBalOTCA OT THEBa UMMyHHOi CUicTeMbI. Mpocmetiuue nonagatoT K HaM OT *KBOTHBIX U HaCeKOMBIX, a Takxe Yepe3 rpA3Hble efy VU BOAY. OHM BbIZbIBaIOT NeiwMaHNo3, COHHY1O 6oNe3Hb, Manaputo, NAM6MN03 UV Apyrue onacHble 3a60neBaHua. Korga natoreHb! NonagalT B OpraHv3M, OHU OCTaBAAIOT MONeKy/APHble YUKU - BELUeCTBa, KOTOPbIe VMMYHHaa cucTema BOCNpuHuMaeT kak 4y>KepogHble. Mo HUM, Kak MO nacnopty, OHa Onpefenaer, KTO WMEHHO Ha Hac Hanan. Nockonbky NaTOreHOB BeNUKOe MHOXeCTBO, TO UU CTpaterun 6opb6bI c HuMU KyYa - y KaKAOrO BUZa VMMYHHbIX KNeTOK CBOA TaKTUKa. OHM MOryT O6BEAUHATh YCUNUA, YCUNNBAaTb, ocna6AATb UAV NpekpaljaTb AelcTBve Apyr Apyra. VUmmyHHaa cucTema cneAuT He TOMbKO 3a BHELUHMMY Bparamu, HO V1 3a NOPAAKOM BHyTpU. Ona oTbICKMBaeT KNeTKU, B KOTOpbIX HaKONUAMCb Mymayuu VU YHUYTOXKAeT, NOKA TE He NpespaTWMucb B pakoBble.@olya_montulyak & @enny_in_science KAKON BEIBAET UMMYHHASA CUCTEMA? Ectb Aga pexuma peweHua npo6sembl: «6bICTpO u TONOpHo» UAV «MeANeHHO Vi CNOKHO, HO HaA@KHO». 3a NepBbIii oTBeYaeT BpoxCdéHHAA UMMYHHaA CUCTeMa (TO, KaK OHa Hac 3aLUMLUaeT - 3TO BpoxCOeHHOIL/ UMMyHUMeM), 3a BTOPON - adanmuenasa (To, Kak OHa Hac 3aLWaeT - TO Adanmuenelli ummyHumem). BoT Kak OHM pa6oTatoT: Korga Mukpo6b! NpoHuKaivT B paHy, VX BCTpeYaeT BPOxKAeHHAA UMMYHHaR= CUCTeMa C yumon confat - pa3sHbIxX UMMYHHbIX KNeTOK, OgHu CbeAatoT BparoB VU 3anyCckKatoT CVrHal TpeBorM: XUMUYECKOE BELLIECTBO, KOTOPOe pa3HOCUTCA NO KPOBU CO3bIBaeT ToBapuyeni. OctanbHble UMMYHHbIe KNeTKV CeTAaHOTCA Ha NOMOLb V NOMoralOoT NOpeWaTb BbIKUBLIUX MuKpo6os. Ajanbwe B 60/1 BcTynaeT Mo3r BCe BOeHHOM KaMnaHun - agantvBHaa UMMyHHaa cucTema. Eé KneTKn 6epyT KycoueK MUKpO6a MM OTHOCAT B AUMoy3/bI. Tam BUAAT, UTO 3TO He YaCTb OpraHu3ma, a YTO-TO 4y>KOe ~ SHAYUT, HY>KHO VBy4UTb VU NOATOTOBUITbCA K CpaxkeHUto. OpraHv3m Ha4nHaeT Npovzsoqutb aHTuTena - cneyoTpag, KOTOpbI 6yAeT NoMoraTb 6u1Tb KOHKpeTHOro BO3s6yAuTeNA. OHV NpuneTator kK MecTY UHeKYNN VW ynpoLaloT pa6oty APyrM UMMYHHbIM K/eTKaM. AHTMTeNa NpununatoT K MUKpoObaM Ui Takum O6pa30mM COO6aIOT: «CMOTPN, STO KaKaA-TO AUb, e@ HYKHO YHUYTOXUTb». Tak Mbl OKOHYAaTEbHO U36aBNAEMCA OT BparoB 10@olya_montulyak & @enny_in_science uTo NPOucxXOguT, KOT MAA OPFAHU3M HE CNPABNAETCA C ATAKON? Mp1 (clopnpu3) 3a6oneBaem. Ho 3TO He 3HaUNT, YTO. NOAHOMOUNSA UMMYHHON CucTembI BCé: HanpoTus, 6opb6a pasropaetca c HOBOH Cuno. JjaBaiiTe Ha Npumepe O6bINHO npoctyAbi[1] nocmoTpuM, YTO Npoucxogut. Vitak, BbI egeTe B aBTObyce PAAOM C GHONbHbIM YENOBeKOM BabixaeTe Liemble NONKM BUpycoB. ManeHbKue Napa3uTbl nonafatoT BHYTPb VU HaYNHAWT ATaKOBATb K/ETKU, KOTOPbIe NOKPbIBaloT AbIXaTe/IbHbIe NYTU OT HOCa U FOpsa AO CaMbIx nérkux. Te B OTBET KPUYaT «NaMarTM»: Ha ABbIKE K/ETOK 3TO O3HauaT BbIAeNUTb CNeUMasIbHbIe XAMUUECKNe BELeCTBa - UVTOKVHbI. LWTOKUHbI NpUsbIBalOT Ha NOMOLb Apyrve KneTKU Bpo>Kg@HHoro UMMyHuTeTa. A yKe OHM «BKMIOUaIOT» BOCNaNeHue - eECTECTBEHHYH0 3aLUTHYHO peakLMrO VMMYHHOM cuctembl. Llenb eé BOT B 4ém: 1, PacluNpuTb cocyAbl U CAenaTb Ux 6onee NPOHUWaeMbIMN — 3TO HY>KHO fA TOFO, YTO6bI HOBbIE MMMYHHbIe KNeTKM MOTs Npv6biBatb “3 KpOBU K MecTy 602. 2. 3acTaBuTb *KeNe3b! BbIPaGaTbIBaTb GONbLe CNVi3U (eé BbI Ha6mtofaete, Kora BbICMapKuBaeTecb). B Hel CofepxKaTca 3aLUTHbIe BeLLECTBa, NOMOraIOLMe NOGOPOTb UHeKUIO. [1] 34ecb vu Aanee nog pa3roBOpHbiM CNOBOM Npoctysa MbI umeem B Bugy OPBU. [1] aaece v ganee nog pasroeopHei CnoBOM NpocTyAa MbI uMeeM B Bay OPBI, 11@olya_montulyak & @enny_in_science Tak Ws NoABnAIOTCA Take 40 GoM 3HaKOMbIe HaM CUMNTOMBI. To eCTb BeCb CNeKTP OLUYLEHM, KOTOpbI MbI UcnbITbIBaeM npu npoctyge - 3TO He Npofenku Buipyca, a npvémb! Hae co6cTBeHHOM UMMYHHO; CUCTeMbI: NosbiwenHaa Temnepatypa - cnoco6, KOTOpbIM opraHu3M cam ce6a cTumynupyer. Mpu temnepatype BbipaGaTbiBaeTca UHTeppepod - KNaccHbIli 6enoK, KOTOPbIN MelWaeT BUpycy Pa3MHOxaTBCA VI 3aCTaBIAeET MMMYHHytO CVCTeMy akKTUBHee C Hum 6opoteca. C HUM UM CBA3aH COBeT Bpauei He 6exkaTb c6uBaTb Temnepatypy Ao 39 °C, ecnv OHa He NpuNMHAeT oco6oro AucKkom@opta.[1] Hacmopk - nonbitka He nycTUTb UHpeKUUIO AanblWe HOCa. E@ 6ykBabHO TonAT B CAM3u, KOTOpan HeiiTpanuv3yeT Bupycel. Kawenb - 3T0 pednekTOpHbi cnoco6 ouNCTUTb nérkue UV AbixaTenbHble nyTH OT HaKONUBWeNCA Coan. Bot nostomy Aoka3aTenbHble Bpaun He CoBeTyIOT BCeMU. AeKapcTBaMN MuUpa AaBUTb Maneiwuue CUMnTOMbI NpocTy~Abl. He mewaiite pa6oTaTb CO6CTBeHHON BPOxKAEHHOM MMMYHHOM cucteme. Aanbwe Ha CurHan TpeBoru pearupyerT ye cuctema afantuBHaa. OHa HauuHaeT LUTaMNOBaTb aHTuTena, HanpaB/eHHble UMEHHO Ha TOT BUPYC, KOTOPbIM BbI 3apa3UuCcb. Ho Ha ux NPOVU3Z3BOACTBO HYXKHO HECKOJIbKO Axe - NosTomy npoctyfa B CpegHeM CTONbKO Vi ANUTCA. [1] https://apps.who.inviiris/bitstream/handle/10665/66856/WHO_FCH_CAH_01.02.pdfzsequence=1 12@olya_montulyak & @enny_in_science «HA3KMM>» MK «KHO, TM) am a1 -1e) rele Ha ole ENC) felt era OMe eColey coy Von Nostomy AaBalite pa3z6upateca, ty Cao) Vt e ea@olya_montulyak & @Jenny_in_science NOUEMY HA CAMOm AEE Mbl UACTO NPOCTYKAEMCA? Nogasnatouee 6onbLUINHCTBO NpoctyA cnyyaeTca He Ui3-3a «NOOMKU» UMMYHUTeTa, a V3-3a APyrux paktopos.[1] C HeKomopbimu MbI HUYez2O He MoxKeM NOdename: 1. Bo3pact OH HanpaMmyto BAuAeT Ha UMMYHHY!0 CucTemy. Ana AeTen HOPMa/IbHO NpoctyxaTbca 6-8 paz B rog.[2] Aisa B3pocNbIxX 3Ta undpa coKpauaetca fo 4-x.[3] Korga yenoseky 3a 60, OH 6oneet TaxKenee, Yem ero 30-neTHue AeTH - VW 3TO TOE HOpManibHO. UmmyHHaa CUCTeMa CTapeeT BMECTE C OCTabHbIM opraHv3MoM - nosTomy y NoxKMAbIx Aoge rpunn u NHEBMOHNA Yale MpoTeKaloT C OCNOKHEHNAMU.[4] 2. BepemeHHoctb C TOUKU 3peHVA VMMYHHOM CUCTeMbI, M04 - 3TO YTO-TO uy>KepoAHoe VM HENOHATHOE. UTObI eMy He HaBpeAMTb, opraHu3m nepekniouaeT UMMYHKy Ha AaiiToBbiiA pexum. Ana pe6éHka 3To xOpowo, a BOT ANA MaTepy - He O4eHb: BO BpemaA 6epeMeHHOCTH KeHLIUHbI Gonee yA3BUMbI ANA UHdeKUNiA.[5] 3. Ce30H 3umoii ntogn 6onetT rpunnom u npoctygon Yale - BO MHOTrOM Mi3-3a CyxOro 3UMHero BOsAyxa. B HEM BUPpycbl OTAUUHO Cebs YYBCTBYIOT UM erKO LennstoTca K NtOAsM. [6] [1] hetps:/uw.cde.gov/features/rhinoviruses! ([2}hteps://apps.who inviris/bitstream/handle/10665/66856VHO_FCH_CAH_01.02.pdfjsessionid 6BFC4782CA5562BC959598A3 1 $F936CS?sequence=1 (3) https://ww.cochranelibrary.com/cdsr/doi/10,1002/14651858.CD009345,pub2/full [4] https:/’wew.nchi.nim.nih.gov/pme/articles/PMC1931 833/ (5) httpsi//www.nhs.uk/common-health-questions/pregnancy/why-are-pregnant. higher-risk-of-flu-complications/ [6] https://journals. plos.org/plosbiology/article?id=10.1371 /journal.pbio.1000316 men-at-@olya_montulyak & @Jenny_in_science Hexomopeie Ke akxmoper Hanpamyo om Hac 3aeuCAmM. 4. He3gopospiii o6pa3 Ku3HN Kak 6bI He TOLWHMNO Bac OT CNOB 3OX, HO, ECM NOCTOAHHO He BbICbINATBCA, LENbIMU AHAMU CUfeTb B OAHOM Noe 3a KOMMbIOTepOM U O6pekaTb Ce6A Ha XPOHMUeCKM CTpecc, opraHv3 Bam Cnacn6o He CKaxeT (06 3TOM MbI eLyé Gyfem TOBOPMTb YyTb NO3xKe). 5. Owm6ounbii quarHo3 Ukorga 13-3a CXOKUX CUMNTOMOB MbI NpUHUMaeM 3a Npoctysy xpoHuueckue 6onesHu. Hanpumep, YacTbli HaCMOpK MOxKeT 6bITb CAeACTBUeM annepruy, a He HanageHna Bupycos.[1] 6. Mnoxas rurvena Cambiii npoctoi cnoco6 3a6oneTb - NoTporaTb YTO-HUGyAb B O6LIECTBEHHOM MECTE, a 3aTEM - MOYeCaTb HOC MAN rna3. Tak BbI CO6BCTBEHHbIMM pyKaMu AOCTaBnAeTe BarOH BYPYCOB NPAMO K CAM3ZUCTbIM — MECTaM, [Ae UM NpoLye Bcero 3a6paTbca BHyTpb.[2] [[1] https://www_uptodate.com/contents/approach-to-the-adult-with-recurrent-infections [2] https://www.ncbi.nim.nih.gov/pmc/articles/PMC3275147/ 415@olya_montulyak & @enny_in_science Y AeicTBuTenbHO cnaboro UMMYHUTeTAa B MEAUILINHE eCTb KOHKpeTHbI TepMUH: AMMYyHOAeguunT. Nog Hum noApa3ymeBaiT pa3Hble HapylweHua B paboTe KOHKpeTHbIX YacTei UMMYHHOU CUICTeMBI. A, nockonbky YacTei y Heé MHOrO, TO U BYAOB UMMyHogeouuntos HacuuTbiBatoT 6onbuWe 300.[1] Cambiii pacnvapeHHbiii uv XOpowo Bam V3BecTHbI - CUA. Bot Takue COCTOAHMA AeMCTBUTeENbHO NPUBOAAT K TOMY, YTO opraHu3m LennseT KaxAyro NoNaBLUYIOCA UHpeKuUutO - VB OCHOBHOM 3TO yxe He OPBV, a GakTepvanbHble u rpu6KoOBbIe 3a6oneBaHna. YacTb UMMYHOAePUUTOB AOCTAIOTCA AIOAAM V13-3a OLUGOK B TeHax - UX Ha3bIBatoT NEPBUUYHbIMM. Flepeuynele UMMYHOAe PUT! MOryT Aonro He AvarHoctuposatb. Hanpumep, npu cenekTuBHom Aeduute ummyHorno6ynuna A APKO BbIPaxKeHHbIX CAMNTOMOB HeT, HO ero HecuacTAMBbI O6nagaTenb MOxeT Yale Apyrux 6oneTb UHeKUUVAMY AbIXaTeMbHbIX NyTei.[2] 3anogo3puTb nepBu4HbI UMMyHOAeOULIMT y B3POCNbIX MOXKHO CaMOCTOATENbHO. AA 3TOTO OTBETbTE Ha 12 BONPOCOB: OH COCTaBNeHbI Ha OCHOBe peKkoMeHAaun Poccuiickon Accounayun Annepronoros u Knvunuueckux AMmyHonoroB (PAAKV)[3] u PoHga Nogcomnyx.[4] [1] httpsiwww.uptodate.com/contents/primary-immunodeficiencles-classification [2] https://emedicine.medscape.com/article/885348-overview#a6 [3] http://raaci.ru/dat/pdf/pid. pdf (4) 16@olya_montulyak & @enny_in_science 1. AvarHoctuposad Au y Koro-To 13 BaLUX poACTBEHHUKOB NepBUYHbI UMMYHOAe PUT, VM ECT AM Cpegu HX cny4an PaHHeli cmepTu OT TAxEeNbIX UHeKUN? 2. Cnyualorca Au y Bac HOBbIe FHOMHbIe OTHTbI 2 paza B Tog MAM uae? 3. Crpagaete nu BbI CuHycuTamn 2 pa3a B rog unu Yale (npUu ycnosuy, 4TO HeT anneprun)? 4, Boneete sv BbI NHeBMOHvel 2 paza Brog uny 1 paz Brod, HO HECKO/bKO NeT NoApAA? 5. Ectb Au y Bac ayTOMMMYHHbIe WU FpaHynemaTo3Hble 3a6o0neBaHus? 6, BbiparoT nu uacTble U Npog“omkuUTeNbHbIe TPUGKOBbIE uHdekunun CAV3BUCTBIX U KOK? 7. CayuatoTca AM NOBTOPAHOLNECA VW NPOAOMKUTeNbHbIE Auapey, u3-3a KOTOpbIX BbI XyfeeTe? 8. Bbinu su y Bac NoBTOpAtoWeca rny6okue abcLyeccb! KO%KU/ BHYTPeHHUx OpraHos WAN Apyrve TAxenble NHPeKYN B TeueHnue roa? 9. Ana Toro, YTO6b! NOGOpoTb UH>eKto, BAM “YaCTO Heo6xoguma AnutTenbHaa (6onee 2-x MecALeB) M MHOrgZa BHYTPUBeHHaa Tepanua aHTU6uoTUKamu?, 17@olya_montulyak & @enny_in_science 10. CnyyatoTca sv y Bac 6ecnpu4uvHHble NOAbEembI Temnepatypbl? 11. BbiBatoT uv noBTopatouleca BUpycHble UHpekuNn (repnec, ONOACbIBAIOLUN AUWA, 6opog_aBKU, KOHAVWIOMBI, CTOMAaTUT, YPOreHUTaNbHbIe UHPeKUM y KHL)? 12. BO3HUKal0T IM y Bac peLIMANBUpytole cucTemHbie UHeKUNY, BbISBAHHbIE ATUMNUYHbIMU MUKObakTepuaAMU? Ecnu BbI OTBeTUNN «fla» xoTA GBI Ha 2 BONpoca 173 12, Npamo ceituac oTNOKUTe YeK-AUCT MW 3aNuUMTecb K ummyxonory. B Takom COCTOAHUN UMMYHHaa CUCTeMa «M0X0 BYAUT» UHoekuyy, V Te 6e3HAaKa3aHHO TBOPAT CBON Mep3kue Aena. Vi ecau ei He NOMOUb, OHV pao UAV NO34HO Ha4HyT NOBPEXAaTb OpraHbl U TKAaHU. CAenaTb 3TO MOXKHO TOMbKO C NOMOLUbIO Bpaya: HaposHaA MeAUnHa UK CaMOHa3HayeHHble BAAbI He CnpaBaTca. OHM UV 340POBOi-TO UMMYHHO; CUcTeme Ao 3a4HUUpbl. He TpaTbTe Bpema uv oGpauaiitece K cneyManucty: OH MOET Ha3HAYUTb peryAPHbIe OCMOTPbI AIA KOHTPONA 3a60neBaHna WM Ke NOKV3HEHHbIN Npuém npenapaTos.[1] [1] https:/Awww.msdmanuals.corm/home/immune-disorders/immunadeficiency- disorders/overview-of-immunodeficiency-disorders#v779266 18@olya_montulyak & @enny_in_science Bmopuynble VMMYHOAeOULIVTbI BOSHUKAIOT Nocne GoNbLuUX HenpuaTHocTel co 340poBbeM - TaKnx kak BAY-uHdexuna, xvMuoTepanua, KOpb, UMppo3, renaTut B uv C, Bo3qectBue gos vi T.A.[1] Co BTOpUYHbIM VMMYHOAepULTOM CTONKHYTbCA MO>KeT KakAbI. Cumnmomel noumu makue Ke: 1. Npoctygbl yawe 6 pa3 B rod, y B3pOcbIx; 2. 3aT@KHOe Ni BANOe TeYeHNe BOCNaNUTeNbHbIX 3a60NeBaHU; 3. Undekuy, BbIsBAHHbIe ONNOPTYHUCTNYeCKUMN BUpycamy, 6akTepuaMy VU rpu6Kamu - TO 6VLUb TeMU, KOTOPbIe B HOPMe KUBYT ce6e cnoKONHo B OpraHU3Me U He NPUBOAAT K 6one3HAM (Hanpumep, MO>KHO BCHO X0KV3Hb TYCOBATbCA C nanouKon Koxa BHYTPU VU fake STOO HE 3aNOAO3pUTb - a BOT YENOBeKA C UMMYyHOAeouuMtom cBanuT Ty6epKyNé3); 4. XpoHNueckUe VU NOBTOPAIOLUNeCA UEKI C OCMOXKHEHUAMU: CUHYCUITEI, OTHTbI, MHEBMOHNA, 6POHXUT; 5, MopaxkeHusa KOKU VU OpraHoB rpv6kamn. OnaTb Ke, BUQUTe y Ce6A STM CUMNTOMBI - O6palaiiTecb K Bpayy. Uxorga AoctaTouHo y6patb npuuutHy BTOpU4HOrO ummyHogeouunta, a UHOorAa Tpe6yeTca NOKUZHEHHAA Tepanua. B m1060m cayyae, 4em paHblwe BbI 3aiMéTeCh neyeHnen, Tem ny4lue. [1] hetps:/Awww.ncbi.nim.nih.gov/pubmed?term=20636817 19@olya_montulyak & @enny_in_science UMMYHHbIN CTATYC YU UMMYHOrPAMMA: UTO 9TO TAKOE, U HAGZO fu CHO BAM VUmmyHubiiA cTaTyc 1 UMMYHorpaMMa - 3TO Ha3BaHNe OfHOro TOFO *e aHasiv3a. BoT YTO O6bINHO OLIEHUBalOT C Ero NOMOLYbIO: * KonuuectBo VW COCTOAHNe pasHbIx UMMYHHbIX K/eTOK; © Hanuune pa3hbix BUAOB aHTUTeN; © Hackosbko XOpOWO Balu MMMYHHbIe KNETKU CNpaBnArOTCA C Bparamu; © Kak XOpOWO OHV NepegatoT curHanbi Apyr Apyry. VmmyHorpammy 4enatoT no Ha3HaeHuto Bpaua, eC eCTb BePOATHOCTb UMMYHoseduyyta. CyaBaTb aHanu3 CaMomy, «4TO6bI 6bINO», He HYKHO. [pamMOTHO UHTepnpeTUpoBaTb Pe3ynbTaTbl 6bIBaeT CNO%KHO Aare cnelManuctam: a yx O6bIUHbI YeENOBeK TOMbKO 3anyraeT Ce6A CTPaLUHbIMU uvdpamu vu cnoBamu.[1] [1] https://cyberleninka.ru/article/nMtorichnye-immunodefitsity-Kliniko-laboratornaya diagnostika-lektsiya/viewer@olya_montulyak & @Jenny_in_science A TENEPb NPO TOT CAmbIN «BbICOKU UVMMYHUTET», © KOTOPOM MHOrVME MEUTAIOT Noka nog BbiAyMbIBaIOT, Kak NOBbICUT 3aLVTy OpraHu3ma, Bpaun kya Yale 3a4aloTCA APyrUM BONPOCOM - a 6bI Kak e& CHU3UTb? Befb UMEHHO 113-3a CNULUKOM aKTUBHOrO UMMYHUTeTa AOA cTpagatoT annepruamn v ayTOMMMYHHbIMU 3a6oneBaHuamn. Annep2ua pa3zBnBaerca, Kora UMMYHHaa CUcTema NpuHuMaeT Apy3ei 3a Bparos. BbI Chenu apaxuc - opraHu3m pewin, YTO STO KaKOi-TO UyKePOAHbI areHT - BKMIOUICA PEXUIM TpeBOrU - Npuser, Kawenb, CONMY, CbINb U Npouve pagocTn *V3HU. [1] Nouemy tak nponcxogut, NoKa UTO TpyAHO CKa3aTb - YUsHbIe U3yYAaIOT STO 3a6ONeBaHue. Ecnu BbI nogfo3pesaere y ce6a annepruto, O6A3aTeNbHO O6paTuTect kK Bpayy - OH Ha3HauuT O6cNeAOBaHue, pacckaxeT Npo neveHue Vi Mepbl NpesocTopoxKHocTu. He gelicteylite Hao6yM vi He ucnbiTbIBaliTe BOO UMMYHHyto CucTemy Nouém 3paA: Have 3a OAHOU annepruei MOTYT NOATAHYTBCA OCTasIbHbIe. [1] https://immuninfo.ru/allergologiya/allergiya/reakcil giperchuvstvitelnosti-i-tipa-%E2%80%93-tuchnye-kletki-i-bazofily/ 21@olya_montulyak & @enny_in_science AyToummyHHble 3a60neBaHua BO3HUKalOT, KOrAa UMMYHHaA CUCTeMa HanafaeT Ha 340POBbie TKAHU. CHumu Hayke TOxKe NOKa He BCé ACHO, HO B OBLYMX YepTaXx CyTb NPUMepHO Cnepyrouyaa: B Hawem opraHv3ame pa6otaeT CUcTema UMMYHOsOrMueckon TOMepaHTHOCTH - OHa OTAeNAeT CBOE OT Uy>KOrO. Korga 3TOT MeXaHi13M JlOMaeTCA, VMMYHHaA CUCTeMa Ha4MHaeT YHAUTOKATS 340poBble KneTKu. B pe3yfbTaTe y YenoBeka pa3BuBaeTca, Hanpumep, ovarosaa anoneuua (AMMYHka HanagaeT Ha KOPHU BoNOc) uA AuabeT 1-ro Tuna (Ha CO6CTBeEHHytO NOAKENyAOUHYtO), Tak cnyyaeTca NO pa3sHbIM NpuWHaM. Uxorga - noTomy 4To 4enoBek Noguenun natToreHbi, KOTOpbIe O4YeHb NOXOKV Ha HOPMa/IbHbIe KETKY Tea. VMMYHHaa CUCTemMa nNo6exAaeT UHpeKLNUI0, HO 3AOAHO HauHaeT GOpoTLca co «CBOUMM» — Masi0 JIM Yero OT HX KfaTb. B HekoTopbix Cny4anx UHeKUMA MOXET MEHATb CTpyKTypy HOPMa/IbHbIX K/IETOK Tak, UTO UMMYHHaa CucTema nepectaeéT Ux y3HaBaTb VU NpuHuMaet 3a 4y>KaKOB. A eué 13-34 TpaBM Un 6GonesHel B OpraHax MOryT pa3pyLUUTbCA G6apbepbl, KOTOpbIe OTAeNANU UX OT MMMYHHOI CucTeMbI. PaHbie OHa Kak 6bI He 3HaNAa O CYLLIECTBOBAHNN STUX KNeTOK, a TyT BAPyT xpeH nolimu, YO Takoe NOABUNOC. JIYULUe YHAYTOXUTb. Hy nu ueTBépTan BO3MOKHaA NPU4UWHa - NaTOMOPMYecKU ycuneHHbiii VMMYHuTeT. 3T0 korfa VMMYHHaa CucTeMa NpOcTo NPoV3BOAUT CAVLUKOM MHOFO KNeTOK-3aLyVTHUKOB.[1] [1] https://www.biochemmack.ru/upload/uf/485/485065366774ddeb 7efb4 ed0363cdd8e.pdf 22@olya_montulyak & @Jenny_in_science Co6cTBeHHO, BOT. C TeopeTM4eckoi 6a30/ NOKOHYeHO: Tenepb BbI NOHMMaeTe, Kak YCTDOeCHAa UMMYHHaAA CUCTeEMa, VU YTO Mloxoro c Heli MoxkeT CAyUUTbCA. Camoe CO>KHOe NoZzaAn - TeNepb NOrHaNV NPUMeHAT Balu 3HAHMA Ha NpakTuKe. 4YTO AMMYHHUTETY HE NOMOTFAET? Slopute cnucok pypaa. CYNEPOY fb B Hayke BOO6LIe HeT TakOrO NOHATUA - 3TO UUCTbI MapKeTUHT. «Cynep» MPOAykTbl HAYEM He OTANYAIOTCA OT OBbINHbIX: FTOAPKU MOKHO 6€3 OCO6LIX NOTEPb 3aMEHUTb O6NeNNXO;, a KUHOA -— kakoii-Hu6yAb rpeukol. Bocnpunumaitte ux Kak O6bIUHY10 efy, KOTOpaA MOXET 6bITb Kak MONe3HA, TaK U BpeAHa. Hanpumep, kokocogoe Maco 6ozamo eumamunamu A, E u C, Ho OM HACbILYeHHbIX HCUPOB @ HEM - GoNeUe, YeM 6 CBUHOM Care. A ux nepeu36eIMoK Npueodum K cepdeyHo-cocyducmeIM 3a60neeaHUsM. Ecnu cynepdyabl - 3T0 YacTb Balwero C6anaHcupoBaHHoro pauvona, Tora BCé OK. 23@olya_montulyak & @enny_in_science SXUHAUEA, KEHBWEHb, SNEYTEPOKOKK, POAUCNA PO30BAa U NPOUNE BOrATCTBA BAGYWKU AFAdbU <@ Kak BCe STV TpaBbl BNVANT Ha VMMYHHyt0 CUCTeMy - HUKTO TONKOM He 3y4an, HO 3aTO HaBePHAKa Vi3BECTHO, YTO Ha NeYeHV OHM MOFYT OTPa3ViTbCA MNOXO.[1] OcobeHHO ecnu NPVHUMaTb NapannenbHo C NekapcTBaMu - BMeCTe OHM MOryT BCTYNUTb B peakUUI0 UU BbIZaTb OAHOMy Bory Begomyto no6ouky. ar = [1] https://www.self.com/story/read-this-before-spending-money-on- adaptogens-for-stress-relief-or-anything-else 2u@olya_montulyak & @Jenny_in_science NPOBUOTUKUY 3TO MUKpOOpraHu3Mbl, KOTOPbIe AOMKHbI NPUHOCUTb NOMb3y OpraHu3my-xO3AuHy - TO eCTb HaM C Bau. OHM Cofep>KaTCA B. Pa3HbIx npo~yKTax (6onbWe BCero - B KMCNOMoNOUKe). Co6cTBeHHO, ef UV AOM>KHa ObITb BALUMM CAVHCTBEHHbIM UCTOUHUKOM NpobuoTuKkoB. BAQpbI u Horyptel xe - eLyé OAH MapKeTUHroBbii 6pea. 3gqopoBomy YenoBeKy HET HMKaKOrO CMbICNa NPUHUMaTb NPO6NOTUKU AONONHUTENBHO: Cepb3HbIX KNUHUUECKUX ucnbiTaHui Takue A06aBKu He Npoxoguany, a He6onbluNe UCcheAOBaHuA NOKAasbIBAalOT NPOTUBOPeuUBble Pesy/IbTATbI. EcTb AaHHble, YTO VHOPOAHble 6akTepuv TONKO MeLWarOT «KOPEHHOMY HaCeseHUtO» KMWeUHKa. Ectb - TO B GoNbLUNHCTBe CAy4aeB OHM NpOcToO NoKugatoT OpraHv3M Mn 3afep>KVIBalOTCA B HEM COBCeM HeHagonro, AaHoH fae KaK-TO NPULWOCb 3aNNaTVTb MHOTOMMINMOHHBIA uuTpad 3a 3anBneHve, 4TO ux KorypT NomoraeT u36@xKaTb &@e & & [1] https:/Awww.nytimes.com/2010/12/16/business/1 6yogurt.html?_r=0 25@olya_montulyak & @2enny_in_science Vi euwé ofa npobsnema: npobrvoTuky - STO O6ujee Ha3BaHue A@CATKOB BAAOB MUKPOOpraHu3MoB. UTO6bI OHV CMornu NPUHECTM NOMb3y, HYKHO KAK MAHUMYM OTBETMTb Ha BONPOC: a KakUe UMEHHO HY>KHb! BalliemMy KMWeUHNKy? YuéHble aKTUBHO uayuatoT Npo6uoTuKu: HekoTopbie BUgbI GakTepu CUUITaIOTCA NepCnekTUBHbIMY B JIEYEHUM ANapen VU KULUECYHbIX undekunir. Ho UX CTOUT NPUHUMaTb TONbKO NO Ha3HayeHuio Bpaua. Ecru ke HuKakoid Auapen y Bac HET, He TpaTbTe AeHbTU. -V HorypTbl BbI6upaiite Te, YTO BKyCHeHbKue.[1] Vi fa, 3TO OTHOCMITCA V1 K NPEGMOTHKaM — NVILLEBbIM BONOKHaM, KOTOpble CTMMysMpytoT POcT NoNesHbIX GakTepuid. Nonyyaiite ux v3 ppykToB Vv oBoLWet.[2] tals Sexy [1] https://www.mayoclinic.org/healthy-lifestyle/consumer-health/expert- answers/probiotics/faq-20058065 [2] https://www.healthline.com/nutrition/19-best-prebiotic-foods#section20 26@olya_montulyak & @enny_in_science NONUBUTAMUHE! VU BAA! Her, y Bac HeT aBuTamuHoaa. U, cKopee BCero, HNKOrga He 6bINO - CAM, KOHEYHO, BbI He NPOXKUAN NoNroga B NogBane y MaHbaka, KOTOpbI KOpMUN Bac OAHUMU XneGHbIMU KOpKaMU (Hy WAN XoTA 6bI He BbIPACTUU B CeGe FUCcTOBy!0 UMBUNUZalt0). 3TO BOOGIE AOBONBHO peAKan WTyKa. B AoKa3zaTeNbHON MeAUUMHE ABUTAMUHO30M CHVITAaeTCA COCTOAHMe, NPU KOTOPOM opraHu3my KpUTHUeCKU He XBaTaeT KOHKPETHOFO BUTAMMHa. Kputuuecku - 3TO KOrAa NPAM BOT-BOT, U YEOBeK OCTAHETCA VUHBanUfomM un Boobie OTKUHETCA. HapepHaka BbI AaKe C/ibILUANN O HEKOTOPbIX ABUTAMUHO3aX: @ UWNHra - octpbil HeAocTaToK BUTaMUHa C © KypYHaA CnenoTa - BUTaMUHa A © paxuT - BuTamuHa D Huuero o6.uyero c OceHHe 6NEAHOCTbIO VA TYCKAbIMU Bonlocamy, Kak BUgNTe. O6bIUHO Takoe 6bIBaeT B Pa3BUBalOLXCA CTpaHax - TaM, re NOAM NuTaloTCA kKykypy3Hon mykol/, fa HagexAon Ha ryMaHuTapHyt0 NOMOLYb. Ecau BbI unTaeTe STOT Faia, 3Ha4NT, CKOpee BCeFO, BbI - C4aCTAMBbI KUTeNb CTpaHbl, B KOTOPOH Ha KBagpaTHbiii KUNOMeTP BOAMTCA C AeCATOK «MaATepouek». BOT TyAa Vv OTNpaBnAiTecb Ha NOUCKN BCeX HEO6XOAUMbIX OpraHu3My BeLUeECTB: 300pOBbIM AHOAAM BO3 uv FDA pexomeHsytoT nonyuatb ux v3 efbl. 27@olya_montulyak & @Jenny_in_science Butamutuble Kommiekcbi 1 BAAbI He MOryT 3aMeHUTb c6aNaHcupoBaHHOro NVITaHuA: B NUL, NOMUMO eCTb eye MHOrO Yero NonesHOro UU Hy>KHOro. Hanpumep, *upbi, 6e3 KOTOPbIX HEKOTOPbieé BUTAMMHbI MPOCTO He yCBaNBaloTca. A BOT UTO OHV MOTYT, Tak 3TO AOCTABUTb NpoGNem co 340poBbem. Vxorga 4o6aBKu nnoxo coveTaiorca c Apyrumu NeKapCTBaMy, a ELE ViMU He TAK YK COKHO Nepegso3HyTEca. 3TO MOKET NPUBECTU K cepbé3HbIM 3a60NeBaHuaM: BNNOTb JO Paka YU UHCyNbTa. Tak, @CTb JaHHble, UTO AHOAN, NbIOWMe KaNbUVA B 6oNbLUINX 403ax (OT 1 TbIC. Mr B CYTKM), yMUpaloT OHKONOrM4eCKUX 3a6oneBaHuii B 2 pasa YaLe, YeM y Te, KTO BOOGIE ero He npunumaer. A BOT NpOAyKTbI, 6oraTble Ka/IbLINeM, He TOBKO 6e30nNacHbI, HO“ NoNesHbI.[1] Ewyé ogHa npo6sema - oTcyTCTBNe Cepb@3HOrO KOHTPONA Ha npovsso,crse. Ecnv AekapctBa NPOXOAAT COTHU NPOBepoK Ha 6e30NaCcHOCTb, TO B BAZbI MOXxKHO NOMOXKUTb YTO yroAHO. 3a nocnegHue 10 net FDA BbiHecno nouTu 800 NpeazynpexgeHuit 147 komnaHuam: ux Ao6aBKn cogepKanu onacHble He3aABNeHHble KOMMOHEHTHI.[2] [1] https://annals.org/aim/article-abstract/2730525/association-among- dietary-supplement-use-nutrient-intake-mortality-among-u [2] https://Awww.gazeta.ru/science/2018/10/15_a_12021535.shtml 28@olya_montulyak & @enny_in_science Nputumatt 4TO-TO AONONHUTeNBHO HYKHO TO/bKO NO Ha3Ha4eHUlO Bpada. ITO MOxKeT NOTPe6oBaTbCA, ecu, Hanpumep, B Npofaxke HET NOAXOAALIMX NeKapCTB, HO ecTb BAA co CXOxKMMN CBOcTBaMu. Vn ecan y Bac HenepeHOCuMocTb KOMNOHEHTA, KOTOPbI COMepxKUTCA B MeKAPCTBEHHOM cpeactse.B Takux cny4aAx O6bINHO ViCnonb3yrOTCA NpenapaTbl C OAHUM raBHbIM KOMNOHEHTOM, a He MUKCbI 13 HENOHATHOM xepHu. Ho ecTb BUTaMUH, KOTOpbI NOUTH BCeM B HaLux KpaAx CTOUT NpubumatTb AononHuTenbHo - D. CormacHo poccuiickum KAMHMYeckuM pekomeHAanaM, [1] nogam 18-50 net Hy>KHO He MeHee 600-800 ME cyTku. Nocne 50 net - He MeHee 800-1000 ME. Tofbko BbIGUpaTb BUTAMUH Aye BCé Ke B PopMe NekapcTBa, a He BA/la (AkBagetpum mau BuraHton - oK, Solgar - He ok). VU, KOHEYHO, CTOUT NPOKOHCYAbTNPOBATbCA C SHAOKPUHONOTOM: OH CKaxXeT, KaKaA 4O3NPOBKa HY>%Ha UMEHHO Bam. CAVLUKOM MHOro BuTaMuHa D - ToxKe N0xo. DKEHLIMHbI, BEAYLUNe NONOBYHO %KU3Hb, TAKKE MOTYT NPUHUMaTb onuesyto KucnoTy (BUTaMUH B9) 6e3 cga4u aHanv3oB. BO3 u CDC copetytoT 400-800 mkr/cyTKu.[2] PekomeHaauna CBA3aHa C Tem, YTO bonee NONOBUHbI 6epemeHHocTei He3sanaHupoBaHHble - NosTOMy peGéHOK MO>xeT HeEAONoNyuNTb BYTAaMUHa, Noka 6yAyuive poguTenu He NOAO3PeBal0T O CBOEM UHTeEPeCHOM NoNoxKeHUN. [1] https:/Awww.endocrincentr.ru/sites/default/files/specialists/science/clinic- recomendations/rek_vit_d_2015.pdf [2] https://www.who.int/elena/titles/daily_iron_pregnancy/ru/ 29@olya_montulyak & @enny_in_science ANTEUHBIE UMMYHOMOAYNATOPEI (OHU XE NPOTUBOBUPYCHBIE) O, 3TO UCKOHHO pycckue hypNOMUUUHE!: Ha 3anage Takoro Npaktuuecku He BCTpeTUWb. NpoBepbTe, He Nog6pocunu nu Bparu Bam B anTeuky Cnegyioue npenapatbl: TumozeH, ap6udon, umydoH, UHeaeupuH, Kazoyen, AeoHeKC, akpudon, Gemyaun, 6063H3UM, 2anaeum, enymoKcum, depuHam, Ou6a30/, UMMYHQA, OKCONUH, aMUu30H, NpDomedsazud, nonuoKcudoHuli, UMYHOpUKC, UMYHOpaH, MuMasUH, KuNpepou, GodaHmunupuh, 2enpepou, Kunpepou, Memanpom, Heoeup, npoduzuo3zaH, npomedra3zud, pubomyHun, pudocmuH, 3cbepumMOKC, AUKONUO, YUMoEuUp. BuHywuTenbHbiii nepeyen, fa? 3TO BCé, UTO MbI Halu B PaccTpenbHoM cnucke - Tam Co6paHb! NekapctBa vu BAAbI, y KOTOPbIX HET AOKa3aTeNbCTB SPPekTUBHOCTU.[1] BO3MOXHO, B Kakux-HV6yab anteKax NPUTAaNMCb MeHee U3BeCTHbIE oyoaukn - 6yAbTe 6AUTeNbHbI. HacTosune xe UMMYHOMOAYNATOpbI - 3TO OUeHb Cepbé3Hble AeKapCcTBa, KOTOPbIe UCNOMb3YIOT TOMbKO MPU HEKOTOPbIX TSDKENbIX COCTOAHUAX: TaKUX Kak CIM, wiv TpaHcniaHtayna opraHos. Mx 6e3 KpaviHei HEO6xXOAUMOCTU HUKTO BaM He nponuwer. [1]https://encyclopatia.ru/wiki/PaccrpenbHil_cniucok_npenapatoe 30@olya_montulyak & @Jenny_in_science BAKTEPUWVAHOE mbino MbiN0 - 3TO XOPOLUO, HO OHO He AOMKHO CO“epP>KaTb aHTub6akTepuvanbHble BeLecTBa (Yale BCero AOGaBNAIOT TPUKNo3aH UV TPUKNOKap6aH). B CLUA Takve MoroLve CpegAcTBa BOOGLIe 3aNPeLEHbI: OH paGoTaloT He NYULWe OGbINHbIX, HO pv 3TOM MoryT HaHOcuTb 6onbWe Bpesa. EcTb AaHHble, YTO TPUKNO3aH YHAYTOXKAeT HOPMaNbHytO MUKPOdNOpy KON, Pa3BUBaeT Pe3UCTEHTHOCTb y ONAaCHbIX 6akTepuii, ocnabneT UMMYHUTeT UM farKe HapyluaeT CUHTe3 FOPMOHOB. Noka uTo 3Ta Tema U3y4eHa He AO KOHLa, HO FDA npocut Bac UCNONb30BaTb O6bINHOe MbINO BMECTO aHTUGaKTepuanbHoro,[1] Bcé 3To He OTHOCHTCA K CpeACTBaM, KOTOpbIe VUICNOMb3Y!0TCA B MEANLIMHCKUX YUpexAeHNAX, a TakxKe K Ae3nHouuMpyroluM renam u candetkam. BONbLINHCTBO TaKUXx LuTyY4eK pa6oTatoT 3a CuéT O6bINHOFO STUNOBOrO cnupta, nosTomy Ux Ucnosb30BaTb MOXKHO (HO, ECA CT BO3MOXHOCTb, NyYLWe BCE KE NOMbITb PyKU C MbIIOM. 3TO 3hgekTusHei).[2] [1] https://www.fda.gov/consumers/consumer-updates/antibacterial-soap- you-can-skip-it-use-plain-soap-and-water [2] https://Awww.fda.gov/news-events/press-announcements/fda-issues-final- rule-safety-and-effectiveness-consumer-hand-sanitizers $1@olya_montulyak & @enny_in_science BMCKATOPtI BUPYCOB, YUECHOK B KVHAEPE, BAMb3AM «3BE3Q40UKAn VU NPOUVE NPUBHyAbl OT FPUNNA vu OPBU NpousBoAVTenn «MHHOBALVOHHbIX ANOHCKUX 6NOKATOPOB BUpyCOB» roBopsT, YTO Ux AeBalic AaéT +100 K ummyHuterTy. B HéM COfepXKUTCA AUOKCNA XNOpa - NO Vgee OH AOMKEH UCnapATbCA UU Y6NBaTb BUPYCbI, KOTOPbIe OTBAXKUMCb K BaM npu6ausuteca. Aa, ANOKcUg xNopa, MOxXeT 6bITb, U Ae3MHUypyerT — HO TOMbKO B O4@Hb OFPaHNYEHHOM 3aKpbITOM NPOCTpaHCcTBe. V3 6nokaTopa >ke ero BbIgenneTca He Gonee 0,1 Munnurpamma Ha Ky6omeTp BO3Ayxa — Takan AOZSUPOBKa CUUTAaeTCA 6e30nacHon ANA 4uenoBeka. Mnoxaa HOBOCTE: Ayla BOZ6yAuTenen 3a6oneBaHui OHa Toxe 6ez0nacHa. YecHouHble 6ycbI — 3TO YKe COBCEM HTO-TO V3 pa3pAda MarM4eckuixX aMy/IETOB. Y yecHoka AevcTBuTenbHO ecTb MPOTUBOBUpycHble U aHTM6akTepuabHble CBOVCTBa - HO OH HUKaK HE MOFYT BbIPBATbCA 3a NpeAeNbI OBOLa MW CO3A4aTb BOKPyr Bac 3aLuVTHbIA kynon. OKkcoAUHky, «3Bé3404UKy», 6Bapcyunid «Up, NPoNoNUC - B O6LWeM, Bcé, UeM BaM COBETOBAsIN Ma3aTb HOC, TOXxe B Tonky. AokazaTenbcTs 3ppeKTUBHOCTb y STUX CPeACTB - KUPHAA HysIMHa. fae Hao6opor, €CTb MHEHNe, YTO OHM NepecyWuBatoT CAVZUCTYHO VU NPUTAPMBAHOT YACTUUKM NbIM — a BMeECTe C HAMM Bupycel. [1] https://www.fda.gov/consumers/consumer-updates/antibacterial-soap- you-can-skip-it-use-plain-soap-and-water [2] https://www.fda.gov/news-events/press-announcements/fda-issues-final- rule-safety-and-effectiveness-consumer-hand-sanitizers $2@olya_montulyak & @enny_in_science MUINUCH COBCNEACBAHUN «HA BCAKUA CNYUANn Aja, 3anyeHHoe 3a6oneBaHue - Cambiii BepHbI cnoco6 NOXepvTb Vi MMMYHHYt0 CUCTeMy, M BOOGLe BCé 3A40poBbe. HO HeT HUKakoi Hy>KAbI AeNaTb MPT Bcero Tena, CAaBaTb OHKOMapkepbl Wau Ty Ke VMMyHOrpamMy, ecu Bpay Bac 06 3TOM He npocun. O6baACHUM Ha Npumepe paka. Bo-nepsbix, 3TO NUWHM cTpecc. Ajarxe ecnu Bpaun O6HapykaT Kakyt0-TO aHOMasUHO (a Takoe CNy4aeTCA HE Tak YK pegko), OHa COBePLWEHHO He O6A3aTENbHO AOM>KHA MPEBPAaTUTbCA BO YTO-TO cTpawHoe. Hanpumep, ecTb Takue onyxonu, KoTOpble BOOSIE He NPOABNALOTCA B TEYEHNE Bcel KU3HU. Ho, npeAcTaBbTe, KaKOBO 3TO - CIbILUATb «y Bac NOAO3PeHue Ha Pak»? axe HECMOTPA Ha TO, UTO Aoka3aTenbHbin AOKTOP HE CTAHET Bac NeUNTb UN NocoBetyeT NPOCTO NOHAGMOAAaTbCA, KUTb C STO UHPopMalnen - Hy Takoe (a Befb AaneKo He BCe AOKTOPa AOKAaBaTeNbHbIe). Tipumep: Mammozpagus nomozaem Hatimu onyxonu Ha paHHeti cmaduu, Ho eé He 3p” Coeemyiom omnoxume do 40 (a mo u do 50) nem. [lomomy 4mo Ha odny cnacéHHyto Ku3Hb’ NpuXoduMcA do decamu cay4aee, Ko20a 2eHU4UHe! UCNeIMbIEaIOM OzpoMHoIti cmpecc u3-3a duaeHo3a «pak». Xoma oHU Moz 6b! Gor#KCUMb C HUM do 90 nem u HUYezO He 3anodo3zpumb.[1] [1] https://www.uptodate.com/contents/breast-cancer-screening-beyond- the-basics#H6 33@olya_montulyak & @Jenny_in_science Bo-sTopbix, HeKOTOpbie BUAbI O6cnesoBaHui Camu no ce6e He Wwu6Ko none3HbI. [pumep: KO/OHOCKONUA MOoKeEM npodeipseumb 6QM KUWeYHUK U npueecmu K eocnaneHuo. Ecnu eb! HE exodume @ epynny pucka Konopekma/eHoeo paka, 3ma npoyedypa He onpasdava.[1] Bo3MO>KHO, y Bac BronoBe ceuac BOSHUK AMCCOHAHC: MOM, Kak Ke Tak — YHCHbIC HE XOTAT, uTo6bI y MeHa BOBpemMa O6HapyKUM Takoe Cepbé3HOe 3a6oneBaHue? JIyuwe yx BCE NpoBepv'th, YTO6 HaBepHaAka. BoT UMeHHO nosTomy CneuManucTbl npu~ymanu Takoe cpaBHeHve:[2] Ye Onkonoeuyeckue 3a60neeanuA Mozym eecmu ce6n WE kaK Yepenaxa, Kponuk unu nmuya, . . so komopble noimaromca om eac y6exxame. : Ss *_ Ss \4 » os 4 ye 4 , of illo [1] httpsi//www.ncbi.nim.nih.gov/pme/articles/PMC4264696/ [2] https://fivethirtyeight.com/features/the-case-against-early-cancer- detection/ 34@olya_montulyak & @2enny_in_science Aonyctu, BbI OcTaHoBUTe Yepenaxy - HO UTO ToNKy? Oxa 6bI U1 Tak Janeko He yuna. 3TO MegNeHHble PopMbI paka NpegpakoBbix COCTOAHMI: YenoBeK CKOpee ympéT OT CTapocTu, 4eM OHM JocTaBAT emy Heyf06cTBa. Ntuua ynetuT paHblWe, 4eM BbI eé 3aMeTUTe. STO arpeccuBHble opmb! paka, KoTOpbie He ycneeT 3aceub fake Nao CKPUHUHT. Bawa ke 3aqaua - O6HapyxkuTb Kponuka. STO GoNne3sHb, KoTOpaa 6yAeT NporpeccupoBaTb AOCTATOUHO 6bICTPO, YTO6bI OT Heé MOXKHO 6bINI0 yMepeTb, HO AOCTATOUHO MeAsIeHHO, uTO6bI ycneTb NPe€AOTBPAaTUThb 3TO NEYEHMEM. Npexge Vem BMeWaTbCA B OpraHv3M, Bpay Bcerfa B3BeLUNBAaeT, Yero OT 3TOro BMelWaTeNbCTBa 6yseT GoNbLWe: NONb3bI WK Bpega? Nostomy pekomeHg”aunu NO CKPUHUHTy NOABNAIOTCA, UICXOAA 3 KPYNHbIX UccnesoBaHui - 06 3TOM MbI eLyé NoroBopum. 35@olya_montulyak & @Jenny_in_science OBNUBAHUA XONOAHON BOACH VY MOPXEBAHVE MbI oTHecAN 3TOT NYHKT K bydry, MOTOMY YTO HET AOCTATOUHbIX Aoka3aTeNbCTB, YTO 3akaNNBaHNe XONOAOM MOxeT NPUHECTU UMMYHHO CUCTeMe Nomb3y. HO BOOSIE TYT BCé HEOAHO3HAYHO. C OfHOn CTOpoHbi, HayKe HAMHOrO 6O/NbLUe U3BECTHO O Bpege nepeoxnaxgeHua, HEKeNN O NONb3e XONOZa.[1] A/eno B TOM, 4TO Ha 3anage 8 NPUHUNNe HeT O6bINaA NONUBaTb CebA XONOAHON Bool UU Ne3Tb B Npopy6b paay 3A0poBbA. NostTomy ero oco6o HUKTO VY He UccneazyerT. OtgenbHble HayuHble pa6oTb! NOKa3bIBatoT, YTO nro6uTenv nonnaBaTb B XONoAHoOn Boge NpoctyxkatoTcA pexe, UEM UX POACTBEHHMKU - HO He pexxe, 4eM mo6uTenn O6bIUHbIX 6acceMHOB C KOMpOpTHON Temnepatypon. [2] C Apyroi - 3akanvBaHne CHWKaeT UYBCTBUTEMbHOCTb K XONOAY, UTO B NpuHuvine Toxe HeNNOxo.[3]Hy, BApyr cnyuuTca anokanuncuc, u 3emnto NoKpoeT Be4HaA Mep3/oTa - Tora BAM >KUTb ByfleT HEMHOTO Nerye, YeM HE3akanéHHbIM MtOAAM. OnATb Ke, BbIXOAUTb 3MOU/ Ha YAU V He CTyYaTb 3y6amn cnycTa 5 MUHYT - 3TO NPUKONbHO. A ele XONOAHbI AYLU, BO3MOXHO, nomoraet cnpasuTeca Cc cumntomamy Aenpeccun.[4] [1] https://www.ncbi.nlm.nih.gov/pubmed/28833689 [2] https://www.ncbi.nim.nih.gov/pmc/articles/PMC4580837/ [3] https://www.ncbi.nim.nih.gov/pubmed/19531907 [4] https://www.ncbi.nim.nih.gov/pubmed/1 7993252 36@olya_montulyak & @enny_in_science Kopoue roBops, CaMbIM YeCTHbIM OTBETOM Ha BOnpoc «MoryTt AM XONOsHble 3aKANUBAHUA KaK-TO NOMOUb UMMYHUTeTY?» 6yAeT «Mb He 3Haem». Ho TO HaM M3BeCTHO HaBepHska - Tak 3TO MHeHie Bpauel NO noBogy Henog”roTOBNeHHbIx Moge B Npopy6u. OpraHv3m Ha Takoe BapBapCTBO MOXeT OTBETUTb Cna3MOM cocy4oB, UHapkTOM UM MHCyAbTOM.[1] MosTomy ecau y>k BbI XOTUTe 3aKANATBCA XONOAOM - AeNaiiTe 3TO NNaBHO YW npucaywiuBaittecb K CO6CTBEHHbIM OLLIYLIEHMAM. A eué - O6A3aTeNbHO NpogAUTe NoNHoe O6cnefAoBaHue VY NpokOHcynbTupyltecb C AOKTOpoM. Bnpoue, Bcé 3TO He O3HaYaeT, YTO MOG0r0 XONOAa Hy>KHO 60ATbCA MW BCAYeCKU U36eraTb - TaK BbI TO/bKO. Hapylwute eCTeCTBeHHbI MPO“eCc TepMope;rynaAN (MaMOUKI, C/IbILIUTe? Hu Bam, HM Baluemy pe6éHky He Hy>KHbI 3 WANoUKU UV Wy6a v3 yue6ypalwku B +15).[2] Hocute offexay no noroge, eLubTe MopoxeHoe, neiite npoxnagHyto Boay, rynalite sumo - OpraHU3M AOMKeH yMeTb CNpaBAATECA c nepenagamu Temnepatyp. [1] https://newizv.ru/news/society/1 8-01-2018 /insult- infarkt-besplodie-kakie-bolezni-zhivut-v-kreschenskih- prorubyah [2] https://www.whattoexpect.com/baby-health-and- safety/dress-newborn.aspx@olya_montulyak & @2enny_in_science UTAR, EAMHCTBEHHbIM PABOTAIOLUMM CNOCOB MPOKAYATb AMMYHMTET Bot BbI u 4o6panucb Ajo Camoi BaxkHoid [nasel. Vi ecau BbI BHAMaTeNbHO npouutanyv npeAbiAyujve CTpaHuupl, To yke NOHUMaeTe, K YeMy MbI BEN BCé 3TO BpeMa. Het Hukakoli Hy>KAbI yny4LaTb TO, YTO VU Tak NpeKpacHo pa6oraer. Bawa VMMyHHaa cucTema - cynepkpyTon oTNa>KeHHbI MexaHU3M, KOTOPbIN POPMUPOBANCA COTHM TbICAY eT. BMELUUBAaTbCA B eFO MPOLeCccbI - TOMbKO BPeANTb. Ho He cOMaTb CBOIO eCTECTBEHHYH 3aLuVTy, BOBpeMA 3aceub Henonagky 1 NOMOUb B eé «o6yy4eHuU» - BaM BNONHE Nog cunamu. BoT uTo AA 3TOFO. HYKHO: wy u! - FnaBHoe - HE cnoma - A Kak pas cmoTpw, 4TO Kena c One Hanucanu@olya_montulyak & @Jenny_in_science CBANAHCUPOBAHHOCE NUTAHVE Boo6uye CBA3b MMMYHUTeTa MW Halwero palivoHa u3zy4eHa HeAOCTaTOUHO, OAHaKO YYEHbIe Ha3bIBalOT N3N3 OAHUM U3 TNaBHbIX «PPOHTOB 3aLVTbI». fla W NPUBbIUKa ECTb YTO NoNano cama No ce6e MOxeT NpuBecTU K CMepTeNbHbIM 3a60NeBaHUAM. B stom roy Lancet ony6nukoBan KpynHoe uccnegoBaHue, oxBaTUBLuee ak 195 CTPaH: OKa3aNOCb, YTO HeNpaBMuAbHoe nutaHve y6uBaert Kaxkgoro natoro YenoBeka Ha 3emne, 3To Aaxe Gonbuwe, 4eM kypeHue.[1] BoT rmaBHble KOCAKN HaLUUX paljvoHos: ¢ UpesmepHoe KonuuecTBO CONN - 3 MAH CMepTeid e@xxerofHo; ¢ HegoctaTok WenbHo3epHOBbIX NPOAYKTOB - eLé 3 MH cmepteii; ¢ HegoctaTok ppykTos - 2 MAH cmepTei. Euyé OAH pakTop puicka - NpakTMYeCKN NOMHOe OTcyTCTBUe Opexos, CeMAH, OBOE, pbIGbI 1 MOpeNposyKToB. [[1] https://www.thelancet.com/journals/lancet/article/PIISO140- 6736(19)30041-8/fulltext@olya_montulyak & @Jenny_in_science UTo Ke AenaTb? MeHaTb nuLeBbie NPUBbINKH. Bot Kak JOMKeH BbITNAJeTb 340POBbIN Pal|VOH Ha AeHb:[1] * He meHbwe 400 r oBowwei uv ppyKToB. KenaTenbHO MECTHbIX, Ce30HHbIX MM pa3HbIX. KapTOLUKa 4 Npoune KpaxmanncTEle KOPHeNNOAbI - He B CUeT. ¢ AOBAB/IEHHOIO caxapa - makcumym 10% oT o6wWje/ KanopuitHoctu. Ho nyuwe CHV3UTb 40 5%.TO 6UWb ECA BbI B A@Hb CbefaeTe 2000 kkan, Bala BEPXHAA rpaHuuja - 200 kkan Ao6aBneHHoro caxapa. 3To rfe-To 50 r (Ho ecav yfactca CbefaTb He 6onbwe 20 Tr, TO BbI BOOSIE repo’). Ao6aBneHHbIl - 3TO TOT, UTO B TOPTUKax, LOKONagKax, MéAe, Coycax, PPYKTOBbIX COKaX T.4. Caxap u3 OBOLUe U PpyKTOB CUNTaTb He HY>KHO. * Kupos - He 6onee 30% of o6wWe KanopuiiHoctu. NpegnouteHve HyxkHO OTAaBaTb KUPHON pbi6e, aBOKAAO, opexam, nogconHe4Homy uu ONMBKOBOMy Macny. - HacbIilljeHHbIx 13 HX JOMKHO He 6onee 10% (KNPHOe MsACO, CAUBOUHOE, NabMOBOE MM KOKOCOBOe Maco) - TpaHoxupos - He Gonee 1%. BoT 3Tux TOBapuLe BOObLYe, YeM MeHbue, Tem Aye (NonypabpuikaTbl, NokynHble 6yku, Bapnu, NeveHbA U T.A. TPaHOKUPbI CKPbIBAalOTCA Ha STUKETKAX NOA CNOBaMU «YaCTUYHO FUApoOreHV3UpoOBaHHble», «TMAPOTeHV3NPOBaHHble», «trans fats»), * Conu - He 6onbuwe 6 Fr B AeHb.[2] Conb HaM Hy>KHa, HO HeA0eCTb eé - MUCCUA NpakTuYeCcku HeBbINONHUMaR, NosTOMy cneayiite npasuny «vem MeHble, TeM AYULWe», ECAN BbI KUBETe B Poccul, CONb AOMKHA ObITb MOANPOBAaHHON.[3] [1] https://www.who.int/ru/news-room/fact-sheets/detail/healthy-diet [1] https://www.nhs.uk/live-well/eat-well/salt-nutrition/ [2] https://www.interfax.ru/russia/347282 4O@olya_montulyak & @enny_in_science e Benka - mvHumym 0,8 Fr Ha Kr Maccbl Tela, eC/IM BbI He 3aHvmaeTecb cnopTom. V/ oT 1,2 go 2 r, ecu 3aHuMaeTech. PactuTenbHblii Genok Tor%Ke CuuTaeTca.[1]Ara, copnpai3: HUKaKkUXx KypUHbIX rpyfAeld B NPOMBILUNeHHbIX MacLuTa6ax BaM He HY>KHO, fake ECU BbI KOUOK. YuéHbIe BOOSIE COBETYIOT He APOUNTECA C TpaMMaMU VW NpoueHTamy, a NPOcTo CbefaTb KAXKAbIN AeHb 2-3 6oraTbIx Genkom npoaykta.[2] LenbHo3epHosBblx NposyKTos - 3-5 nopyui.3TO Kak MUHUMYM Mapa JOMTUKOB LiefbHO3epHoBoro xneba Tapesika Takux Ke MakKapOH, Hanpumep.[3] © Monoka 4 Mono4HbIx NposyKToB - 2-3 Nopyun (aKBUBaNeHT - 3 cTakaHa 06e3.kUpeHHoro MosokKa).[4] 3amemoeme: HuKmo He mpe6yem om eac nonmHOCMbHO omka3bieameca om pacmpyda, decepmoe u yuncuKoe. Ozpanuyueame - 0a, HO He OMKA3ZbIGaMbCA. Tlomomy 4mo NpaeuAbHoe NuUMAaHue - 3MO He MONLKO NpPO pu3zuyeckoe 300poeee, HO U Npo NcuxuYeckoe. A MaHuakafbHaA 3QYUUKNEHHOCMb HA «YUCMbIX» npodykmax HUKQKO20 OMHOWEHUA K HeEMY He UMeem. Eda dondKHa He MonbKO ydoenemeopame nompe6Hocmu opeaHu3ma, HO U NpUHOCUM ydoeonecmeue. [1] https://www. health harvard.edu/blog/how-much-protein-do-you-need- every-day-201506188096 [2] https:/Awww.mariakardakova.com/post/2019/04/1 0/c6anaHcupoBaHHblis- palo [3] http://health.gov/dietaryguidelines/201 S/guidelines/chapter-1/a-closer- look-inside-healthy-eating-patterns/#callout-wholegrains [4] https://americanbonehealth.org/nutrition/us-dietary-guidelines-on-milk 44@olya_montulyak & @Jenny_in_science UTo ewe? 1. He 3aukauBaittecb Ha Kanopuax, yuUTeCcb OpNeHTNpoBaTbCA Ha YYBCTBO ronoga. 2. Hukakue Auetbi no rpynne Kposy, pa3qenbHoe nuvtaHve u A06aBKU He Hy>KHbI. 3. Boga A0m>kHa 6bITb rNaBHbIM BalUMM HanuTKom. 4. Hacuét kpacHoro maca uAyT AUcKyccuu, HO pekomeHgayun OCcTaloTcA NPExHUMU: Hy>KHO OrpaHuunTb. MepepabotanHoe - Boobie CBecTU K MUHMMymy (cocucKy, Kon6acbl, 6eKOH).[1] 5. EcTb HyXHO BAYMUUBO MW OCO3HAHHO. CKOHLIEHTPUpyiiTecb Ha Tapenke U4 BbIKMOUNUTe HOTY6: BUJeO C KOTUKaMU NOJO>%KAYT, Noka BbI He 3aKOHUUTE Tpane3y. [1] https://www.who int/features/qa/cancer-red-meat/ru/ 4u2@olya_montulyak & @2enny_in_science Bcé 3TO 3BYYVIT CNMLUKOM C/1O%KHO? JaBaiiTe MbI chopmynupyem npowe: Osowjeii, PpykToB, OpexoB, eNbHOrO 3epHa U Npoyen PacTUTebHOCTU - EAVM 6onbue. Cony, caxapa Vl COCMICOK - MeHbLe. B kauecTBe UCTOUHNKa Genka AYUWe UCNONb30BaTb pbiby, H@KUPHOe MACO VW pacTUTebHYIO NULL. HeHacbILue@HHbIM KUpam OTAaém NpegnouTenue nepeg HaCbILLIGHHbIMI. TpaHOKUPOB NO BO3MOXHOCTU He eM COBCeM. BoT ui Bcé:) [1] https://www.who int/features/qa/cancer-red-meat/ru/ 43@olya_montulyak & @enny_in_science AKTUBHbIN OBPA3 XKU3HU NpuspiuKa KoueBaTb C OUCHOrO Kpecna Ha AOMaWHM AuBaH - OAH V3 MMaBHbIX BparOB 340POBbs, VU PeYb 34eCb HE TO/IbKO Npo UMMyHHyto CUCcTeMy. Jioay, KOTOpbie MHOFO ABMTaloTca, pexke yMupatoT OT NWemu4ecKon GonesHy Cepglia, BbICOKOTO gaBnenus, VHcynbTa, Aua6erta 2 Tuna, MeTabonuyeckoro CUHAPOMa, paka ToncTon KULUKU, MONOUYHOM *KeNe3bI Aaxe Aenpeccuu. Naoxve HOBOCTH: ECV BbI TpV pa3a B Hegenio TonYeTe 6eroBylo AOpoxky, STO ELE He CHUTaeTCA AKTNBHbIM O6pa30M >KU3HU. BOT pekomeHfalnu Ana nrogel 18-64 net:[1] ¢ He meHbue 75 MUHYT B Hefesto VHTEHCUBHbIX TpeHMPOBOK vnu 150 MubyT 3aHATU CpegHel UHTEHCMBHOCTU. ¢ UTo6bI yBeNuUUTb Npodut ANA 340poBbA, YMHOxai/Te STU. undp Ha 2. © Kak muHumyM 2 pa3a B Hefento Aenaiite cunosbie. ¢ Bonbwe asuraiitech U MeHbUWe CuguTe B TeYeHUe AHA. u Aa, ynopoTble @keAHEBHbIe TPEHUPOBKU No 3 yaca ocTaBbTe 6UKUHAM UM Gogu6ungepam - B Neperpy3kax ToxKe HeT HUYero XOpOwero. [1] https://health.gov/paguidelines/second- edition/pdf/Physical_Activity_Guidelines_2nd_edition.odf 44@olya_montulyak & @enny_in_science 3QOPOBbIN COH AmepuikaHckaa akagseMuaA MeAULMHbI CHa VW aMepUKaHCKOe O6ujecTBO UccnegOBaHuA CHa PeKOMEHAYHOT B3POC/bIM OTBOAMTb Ha Hero He MeHbwWe 7 4aCOB B CYyTKU.[1] TOUHbIE Undpbl 3aBNICAT OT BALUUX MHAVBUAYaNbHbIx OCO6eHHOCTeM: Komy-To 6yfeT AOCTATOUHO STUX 7 YaCOB, a KOMY-TO HY>KHbI BCE 10. Ecav Bbi cnuTe AonbWe V1 BCé paBHO He BbICbINAeTECb, FO K Bpayy - 3TO MOXeT 6bITb CAMNTOMOM 3a6oneBaHua. Ec MeHbLLe - HYKHO HanaquTb pexum. Vinaue y Bac NOBBICUTCA PUCK pasBuTMA apTepuanbHOn runepTeH3uu, Aenpeccuy, AnaGeta, oxupeHua, CepfeuHo-cocyaUcTbIx 3a6oneBaHuii elué BCAKUX pa3HbIX HenpuaTHocTei.[2] He Hagelitecb OTOCNAaTbCA B BbIXOAHbIe: TaK MOXKHO eLYe cUnbHee C6UTb pexuM, fla V BaM BCé paBHO He yAacTca BepHyTb Teny «COHHbI» Aonr. XOTA, KOHEUHO, BbICbINaTbCA Napy AHei B Hegento - Bcé Ke nyuwe, YeM He BbICbINaTbCA COBCeM. [1] https://www.sleephealthjournal.org/article/S2352-7218(15)00015-7/pdf [2] https://www.ncbi.nim.nih.gov/pmc/articles/PMC5567876/ 4S@olya_montulyak & @enny_in_science Ho etyé nyuwe - nopa6oTaTb Hag NPUBbINKaMy ANA 340poBoro cHa:[1] © JlokuiTec CnaTb U npocbinaliTecb B OfHO Vi TO Ke BpeMA Kak abl AeHb; * V36eraite Kopenna, aNkOroNA V HUKOTVHa BO BTOpO nonosute AHA; © 3aHumalitecb OUTHECOM, HO He NO BeYepaM; ¢ He o6begaiitecb Ha HOUb; e Ecav cnute AHém - genaite ato He no3xe 15.00; * Paccna6naiitecb nepeA CHOM: MO>KHO, HanpuMep, NPUHATS Ténnyto BaHHY UNM NOMeAUTUMpOBaTb; © Cgenaitte Tak, YTO6bI B CNanbHe No HOUAaM 6bINIO NpoxNafAHO. Temnepatypa Tena 40>KHa HEMHOFO NOHV3MTBCA ~ MHaYe COH 6yfeT Herny6oKu UM NpepbiBUcTbIM; © Y6epuTe ucTouHMKu Wyma vi cBeTa. Kynute Macy, CBeTOHENpOHNaemble WTopbl, Gepyn. Vi, NpOcTUTe, YTO HaM NPUXOANTCA 3TO TOBOPUTb, HO TeNedoH 3a YaC AO CHa Hy>KHO y6upaTb ky4a Nofanbule, Ecau BbI BCé STO JenaeTe, HO NPO6NeMbI CO CHOM Hukyfa He YXOAAT - NOpa K Bpayy. Y BAC MOET BbITb G6ECCOHHULa, COHHOe anHoa u T.A. Hukakue npenaparel (B Tom Uucne, MenaTOHNH) 6e3 Ha3Ha4eHUA AOKTOPa NPUHMMaTb He Hy>KHO - 3TO yke KpaiHaa Mepa.[2] [1] https://www.nhibi.nih.gov/files/docs/public/sleep/healthy_sleep_atglance.pdf [2] https://www.nhs.uk/conditions/insomnia/ https://www.drugs.com/melatonin.html 46@olya_montulyak & @Jenny_in_science OTCYTCTBUE XPOHUYECKCrO CTPECCA Hert, He Bce 60/7€3HU OT HEPBOB, HO HEKOTOPbIe -— onpegenéHHo. Korga MbI YyBcTByeM OMaCHOCTb, BKMOUaeTCA Peak «beh unn 6erv». Bce BHYTpeHHve pezepBb! opraHu3ma AKTUBUPYIOTCA: NOBbILUAeTCA MbILUEUHAA Ca, CKOPOCTb Peak, BbIHOC/IUBOCTb, 6oneBon nopor. U3to HOPMa/IbHO. Takan peakuvA nomoraetT Ham 6bITb He CbeAeCHHbIMU: MbI aTakyem yrpo3y (6ei/) unu no30pHo Cc6eraem (6ern). Npuuém Ke 34eCcb UMMyHUTeT? CmoTpute: «bei un Ger» HeHagonro akTUBpyeT eLyé W AMMYHHyto cuicTemy. Hy, BApyr Bac NOKyCcaeT TUIp, VU B paHbl nonagét kakaa-Hu6yfb 3apaza. HO eC NOCTOAHHO XKaTb Ha OAHY VU Ty Ke KHONKY = OHa cnomaetca. Toxe camoe NPOUcxogut uc ummyHHon cuctemoi: NOCTOAHHOe HanpsxeHve eé nofaBnaer.[1] [1] https://www.ncbi.nim.nih.gov/pmc/articles/PMC1361287/ UF@olya_montulyak & @enny_in_science Noastomy xpoHuueckuii crpecc - Bal Bpar. Bot ero cumntomb!:[1] © pazqpaxuTenbHOCTb © ycTanoctb TonoBHble 6onn TPYAHOCTU C KOHWeEHTpayuer 6bICcTpble, XAOTMUYHbIE MbICAU npo6remb! Co CHOM VW NVLeBapeHuem © MOBbILWeHHbIA wn NOHWKeHHbI anneTUT OLWYLUeHMe CO6CTBeEHHOM GecnomMoLyHOCTU 4YYBCTBO, YTO BbI NOTEPAIU KOHTPO/Ib Ha, co60nv wav cutyauneit Hu3KaA CAMOOLIEHKA notepa nu6ugo HEPBO3HOCTb yuacTuBuuueca 6one3Hu XpouHuyecknii cTpecc onaceH eLyé Vi TeM, UTO UeNOBeKy CTAHOBUITCA He 440 30K: OH HAaYUHaeT NUTATBCA 4YEM NONANO, KYPUTb UU 6yxaTb. Kak 60poTbca? CnpasuTbca Co cTpeccom nomorawT 3A0poBbIii COH, u3U4eCKaA AKTUBHOCTb, NOAAepxka GAUZKUX U MeANTAaLINN. Ecru ke OH COBCeM YK M@LUAeT KUTb, a NPUUUHY YCTpaHUTb H@BO3MOKHO ~ CTOUT 3aflyMaTbCA O NcuxoTepanesTe.[2] [1] https://www.medicalnewstoday.com/articles/323324. php#managing-stress [2] https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/ 1809754_hstc=3584879.822a9c¢398 1f04695664b9dc054b5f524.152314560197. 0.1523145601971.1523145601972.1&_hssc=3584879.1.1523145601973&_hsf p=1773666937 us@olya_montulyak & @enny_in_science OTKA3 OT BPEAHbIX NPUBLIUEK MbI He 6yfem paccka3bIBaTb, KaK BPEAHO KYPUTb - STO BbI U Tak TbICAUY Pas C/IbILUANU. TObKO NPOACHUIM BOT UTO: 1. KanbsHbl, Bevin! u CUcTeMbI HarpeBaHua Ta6aka - 3TO ToxKe kypeHue. Het HuKaKux AOKa3aTe/IbCTB, YTO BCe 5TU Npu6ryabl BpeAAT 340POBbHO MeHbUWWe. 2. MaccuBHoe kypeHve BbI3bIBaeT Cepbé3Hble 3a60NeBaHuA: B TOM uucie, NeMUHeCKyt0 Gone3Hb CepAua Vi pak Nerkux. Y MnageHues OHO MOET NpUBeECTU K CAHAPOMY BHE3aNHOr cmeptu. Y 6epeMeHHbIX 13-3a HETO UaLIe POX AaIOTCA eT C Hv3KO Maccoli Tesla acTMOM. NosTomy ecnu BbI Kypuite -— Noza6oTbTecb O Ge30NacHOCTN OKpy>KarOLx.[1] 3. BesonacHoro konuuectBa CurapeT He CyluecTByeT. flake ofHa-eAMHCTBeHHAaA CU>kKKa B ACHb Ha 50% yBenuunsaeT BEPOATHOCTE NpOGNeM c cepguem v Ha 30% - uHcynbTa.[2] B o6uem, C kypeHviem BCé OfHO3HAYHO: eAUHCTBeHHbI Cnoco6 u36exKaTb ero Bpega - He KYPUTb Vi He NapuTb COBCeM, HUKaK, Huyero (HY, XOTA 6bI CTapaTbCa). [1] https://www.who.int/features/qa/60/ru/ [2] https://www.bmj.com/content/360/bmj.j5855, 49@olya_montulyak & @enny_in_science A BOT Tema ankorons Cno>kHee. B pa3HbIx CTpaHax CUNTaHoT gonycTumbim pa3Hoe Konuuectsa 3TaHONa:[1] B Asctpanun - 20 r B AeHb VM AA My>KUH, V1 AVIA KEHLUH. BTepmanun - 246 Ana MypkYNH 12 AA KEHLUH. B CLUA - 28 B 4eHb ANA MyKUUH VV 14 ANA KHL. B cpeAHeM BbIXOAuT 4TO-To OKONO 25 r cnupTa B AeHb Ana My2KUUH - 3TO NPUMepHO CTONKa BOAKU. ANA KeHLMH HOpMa O6bIUHO B 2 pasa MeHbLE (xoTA Mun3apasel HEKOTOPBIX CTpaH, BUAUMO, COBCeM He NpoTus, ec MbI 6yfem 6yxaTb HapaBHe C My>kiiKamu. Viva la femina). UtTo6bl y6patb sty Heonpef\eneHHOcTh, YYeHbIM HY>KHO Npowectu KpynHblii 3kcNepUMeHT: OAHY 6onbly!o rpynny nrogei COBCEM JIMLUUTb ankorona, Apyrou pa3spewiuTb BbINUBaTb HeMHOTO, a TPeTbIO HaMepeHHO CnavBaTb - Vi Tak AO KOHLUa K3HU UcnbITyembIX. Ho 3TO HeESTUYHO, Aa U BOOSIE NpakTNYeckU HEBO3MOXHO. Mo3TOMy UMeeM TO, YTO UMeem. UTO Ke KaCaeTCA NOMb3bI ANKOFONA - TO OHA HE MOET NepeBeCUTb PUCK, ECA BbI He NbéTe, BAM COBEPLUEHHO TOYHO HE CTOUT HadWHaTb AlenaTb 3TO «AVIA 340POBbA». C apyroi cropoHbl, NVTb yMepeHHO uv OTBETCTBEHHO TOKE HUKTO Moka He 3anpewaerT.[2] [1] https://www.iard.org/science-resources/detail/drinking-guidelines-general- population/ [2] https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy- eating/in-depth/alcohol/art-20044551 50@olya_montulyak & @Jenny_in_science CVUCTUEHA HekoTopble Harpy3ku AIA VMMYHHOW CUCTeMbI He ONpaBAaHbl. UTo6bI Ux CHU3UTb, Aenaiite BOT UTO: © Korga 4uxaete wnn KauinaeTe, NpUKpbIBaliTecb Canperkon wav XOTA 6bI BHYTPeHHeM CTOpOHoN nokta. He NafOHbto — Have BbI 6yfeTe eLUé HECKOMbKO YACOB pasMa3bIBaTb NaToreHb! Mo BCeMy, 40 Vero AOTAHYTCA pyku. « MNpombisaiite vu nepesasbiBalite Bce nope3bi. Cepbé3HbIA nope3 WAN yKyC KMBOTHOFO (OCOGEHHO eC BbI He 3HaeTe, NPUBUTO MV OHO OT 6eLWEHCTBA) AOMKEH OCMOTPeTb Bpay © He Tporalite 3akuBaloluive paHbi UV He AaBUTe NPbILIY. 3aBequTe AA CbIPOTO MAC OTAEMbHbIE HOXU VM AOCKU, KoTOpble He 6yAyT CONpuikacaTbCA C OCTaNbHON nocygoi. Npompisalite ppyktb! u OBOLY Nog NpoTouHon Boson. e He ewbTe B CbIPOM Bude eAy, KOTOpaA ANA STOFO HE NPeAHAa3HayeHa: Maco, pbl6y, aida, TecTO uv T.4.[1] [1] Hy nagHo, ecnv o4eHb xoueTCA, TO pbi6y 1 MopenpoaykTb! MHOrAa MOXHO; OHM He Tak OMacHbi, Kak MACO. Ho MU He 6e306ugHbl https://time.com/3731226/you-asked-why-cant-i-eat-raw-meat/ 51@olya_montulyak & @Jenny_in_science CTEPUNbHOCTb B MEAUWUHCKUX BMEWATESIbCTBAX Bce YKONbI, NPOKONbI, TATYAPOBKM VU VHBEKLUM MO>KHO AlenaTb TOMbKO B 3aBeAeHUIAX C MEAMLVHCKON NuYeH3ven. «KocmeTonoru-gomylWwHuky» vu dunep «Hanononam Cc NoApyroi» MoryT Aoporo O60/TMcb - BINOTb AO 3aparxkeHuA BUI] Vi ewé: B HEKOTOPBIX CTpaHax AO cux nop UCNOMb3ytOT MHOropa3zoBble LUNPUILIbI Aare urnbl. Tak YTO Ha6UBaTb Ce6e NaMATHy!0 TaTYLUKYy B KaKO-HUbyAb a3aTCKO NpOBUHUNN - Tak Ce6e ugeA. [1] Kctatu, B CCCP BAY umeHHo Tak 4 npuwén: 4epes O6uMe LUNPMLUbI. HO He GoATecb, UTO BAC CMOXxeT YKONOTb VM 3apa3siTb KaKOM-HUOyAb MaHbak Ha yinuye: BHe Te/la BUpyc 6bICTpO NorMGaeT https://spid.center/ru/articles/2405/ 52@olya_montulyak & @enny_in_science NPVUBBIUKA MBbITb PYKUY Aja, 3TOT COBeT 3aCNYKUN OTAeNbHOFO NYHKTAa: OH COBCeM He Tako O4eBUAHbIN, Kak KaKETCA, YUEHbIe KaK-TO CNPATANNCb B O6UeCTBeEHHOM Tya/eTe (Yero He Cfjenaelb pagu HayKn) vu NoHa6stogann 3a NOceTUTeENAMN: OKAa3aNOCb, YTO U3 3700 4eNOBeK TOMbKO 5% (!) Mb pykKV NpaBubHO,[1] A BeAb 6puTaHckue SkKcnepTb! KaK-TO NOCUNITaMU: ecAU 6bI KaKAbIA Aefan 3TO HOpMaNbHO, B MUpe Kaabii rox, ymupano 6bI Ha MUAMOH YenoBek MeHbUUe.[2] UTO6bI NOMbITb pyKU NPaBUNbHO, KaxAbI pas BLINONHAMTE 3TV NAT’ WaroB:[3] e Hamouute pykiu UV BO3bMMITe MbINO. © Bcneuute v notpute. He 3a6yAbTe ThIMbHY!0 CTOPOHY PyK, KUCTU, y4aCTKY MexAy Nafibuamu vu nog HOrTAMn. © Moiite pyku He MeHee 20 ceKyHA (3a 3TO BPEMA MOXKHO. nponetb necHio «Happy Birthday» aga pa3a). BO3 pekomeuayeT faxe AosbUWe: 40-60 cekyHa. | )\ © Cmoite Bcé 3TO geno uucTon NpoTouHon Bosoi. ¢ BbiTpyiTe pyku YNcTbIM NONOTeHLeM WN BbICYLUUTe UX Ha BO3Ayxe. [1] https://www.webmd.com/women/news/2013061 1 /only-5-percent-of- restroom-patrons-wash-hands-properly-study-finds [2] https://www.cdc.gov/healthywater/hygiene/fast_facts.html [3] https://www.cde.gow/handwashing/when-how-handwashing.htm|? COC_AA refVal=https%3A%2F%2Fwww.cdc.gov%2Ffeatures%2Fhandwashing %2Findex.htm! 53@olya_montulyak & @Jenny_in_science Kak YacTO NOBTOpATb Npoue~ypy? Npexye Bcero, KaKAbIi pa3, Kora BaM KaxKeTCA, YTO pyKu UcnauKkanncb. HO TOMbKO Ha OLUYLU@HMA PaCCUTbIBaTb He CTOUT - GakTepun MOryT UM He BbIJaBaTb CBOerO NpucyTCTBUA. Bot cuTyauu, B KOTOpbIxX Hy>KHO 6@xaTb K paKOBUHe: Nocne noceweHua tyaneta Nepeg ego uv rotosKkoi Nocne npukocHoBeHnus K CbIpoMy Macy, NTULe, pbi6e Nocne nto6oro KOHTakTa C 6NONOrMueCKUMU KUAKOCTAMU (4uxHyny, NoKalunAnn - MoiTe pyky). * Nocne npukocHoBeHua K KUBOTHbIM UNM Y6OpKU NoTKa. © Kaabii pas, korga npuxoguTe Aomon * Nocne y6opku foma Nocne cmeHb! nogry3HuKkos Nocne o6pa6orTku paHbi © Nocne KoHTakTa c 3a60NeBLUM YeNOBeKOM UAV ero Beujamn. Aa, 3agaua Henpoctaa. HO HyKHO K 3TOMY CTpeMUTbCA. Ecnu no6sv3octu HeT PaKOBUHbI, MO%*KHO. VCNONb30BaTb aHTUCeNTUYeCKHe Fenn U CaneTKU ANA pyK. Onn pa6oTawT He Tak XOpOO, KaK BOJa Vl MbINIO, HO BCE Ke Pa6oTator. NpuHuun TOT Ke - BbIAABNUBaeM AHTUCENTHK Tpém pyku He MeHee 20 cekyHA (a ELE UM yAO6HO. Npotupatb ragxKertbl). a su@olya_montulyak & @enny_in_science OTCYTCTBUE CTEPUSIbHOCTU Turneda - 3TO BaxKHO. Ho He HacTOMbKO, YTO6bI No 100 pa3 Ha AHO Nugoputb BCé BOKpyr aHTUCeNTUKaMU[1] - WMMyHHaa cucTema AOMkKHa UHOrAa KOHTAKTUPOBaTb C «Yy>%KUM», YTO6bI YMETb OT/ANYATb OT «CBOerO». WHae OHA CKaKET BaM: «A, HY pa3 mou ycnyru He Tpe6ytoTca, TO Vv Ao CBugaHna». Tak uTo K 4épTy u3nuwHtoro UncToTy. V Aa, y Hac rag Ana B3POCMIbIX, HO MbI O4eHb JIOOMM XKUBOTHbIX - MOSTOMY He MO>KeM He NpeAynpeATb Koe Oo 4ém GyAyLUNXx poguTeneii: DKNBOTHbIe B AOME - 3TO He yrpo3a VMMYHHOW cuicteme Baluero Yaga, 3TO eé TpeHupoBka. Vi36aBNAACb OT KOLUEK VM COBaK C NOABeHNeM peGEHka, BbI oka3biBaeTe emMy MefBexbI0 ycnyry. Ecnu BOKpyr CAVLUKOM Maso MUKpo60B, 6onee «yMHaA» YACTb UMMYHHOM CUCTeMbI 6yAeT cugeTb 6e3 Aena. B uitore nlo6yto 6e306uAHy!t0 MeENOUb (TOT Ke apaxUC, MONOKO, KNeTKM OpraHv3ma) OHa NocuuTaeT 3a yrpo3y. Npuser, anneprua uv ayroummyHHbie 3a60neBaHna. ( ae ES [1] https://genome.cshlp.org/content/18/7/1043 55@olya_montulyak & @enny_in_science Y yuéHbIX eCTb NpeANonorxKeHve, KOTOPOe HasBain TurueHuueckon runoTe3oi. CyTb ero BOT B 4ém: 6narogapa aHTM6NOTUKaM MW NpoTMBONapasuvTHbIM Npenapatam pe3ko CHU3UNaCb 3A60NeBAeMOCTb UHPeKLVAMU — HO BMECTE C TEM yuactunuch cayyau annepruu u qvaGeta nepsoro Tuna. Npuyém Aetu v3 passuBatouxca CTpaH CTpagaioT UMN pee, Yem feTu v3 CTpaH 6naronony4Hbix - Tex, rae C NOABeHVeM pe6éHka NpUHATO HaApauBaTb AOM AO cCTepwbHocTu. Tak uTO 3/IEMeHTApHble NpaBuia FVMrMeHbI, KOHEYHO, co6ntsatb Hy»KHO. Ho He NeperubaiiTe nanky. OAHO Aeno - nornagVtb KOWKy, a Apyroe - cbecTb 6enAW Ha BOK3aNe UN BbINUTb ACPEBeEHCKOFO MO/IOKa C caflbmoHennon. 3TO OCO6eHHO Ba>xKHO AeTAM B NepBbie 1000 AHe KU3HU, Koga UX UMMYHUTeT TONbKO popmupyerca.[1] Cobaka B AOme uu BCE eé 6akTepun CHUBAT PUCK pasBuTuA anneprun.[2] [3] ® Fy [1] https://www.jacionline.org/article/S0091-6749(1 7)30853-9/abstract [2] https://www.ncbi.nim.nih.gov/pubmed/31077604 [3] https://www.eaaci.org/@olya_montulyak & @enny_in_science BE3ONACHbIN CEKC EquuctBeHHbiii Ha 100% Hag@kHbI cnoco6 npesoTBpaTUTb 3NNN - He 3aHvmateca UM BoBCe. HO MbI HafeeMCA, YTO BbI HE HaCTO/bKO GecnoKonTecb O CBOEM 3A0poOBbe. Nostomy BOT CnocobbI, CUAbHO CHUKAIOLINe PUCK: e Npezepsatue. B Tom uucie - A/IA AHANbBHOFO VU OpasibHOrO cekca (ecAV NpuHuMatouyan CTOpOHa - %*KeHLYMHa, NONb3yiTeCb NaTeKCHbIMM CaneTKaMy), XOK 1 MM. * Cnpaska oT spaya, ec BbI XOTUTe BCTYNUTb B MOHOraMHble OTHOLWEHUA VI He UCNO/b30BaTb NpezepBaTUBbl (HO TYT HYKHO Y4eCTb, YTO aHasVi3bI MOryT He O6HapykuBaTb BUY u renatut Ao 6 MecalieB C MoMeHTa 3apaxKeHua. Ha STOT nepvog Bcé paBHO NpuAETcA UCNONb3OBaTb NpesepBaTuB).@olya_montulyak & @enny_in_science AHTUBUOTUKU TONbKO NO NOKAZAHUAM No gaHHbim BO3, 700 000 uenosBek 8 rog ymupatoT u3-3a yctowuusoctu k aHTU6voTuKam. Bot npsmo ceiuac, yxe. A ecau Tak nowget uv Aanbwe, K 2050 rogy aTa UNdpa BbiIpacteT 4o 10 munnuoHos.[1] C TOrO MOMeHTa Kak YeNOBeYeCTBO Hayao MCNONb30BaTb aHTu6uvoTuky, 6aKTepu Hay4Wcb 3aLMLaTbca. Bnarogapa reHeTMUYeCKMM MyTaLIMAM OHM NOAYYVAU CNOCOBHOCT «OMaTb» ONACHbIe AIA Ce6A BELECTBa WM NpocTo He BNYCKaTb UX BHYTPb KNeTKu. Bonee Toro, 6akKTepuN aKTUBHO Nomorator Apyr Apyry, O6MeHMBaACb reHamu ycToMuuBocTu. Kaku 6b! CHIbHbIM HU 6bIN AHTUBNOTUK, PaHo UNV NO34HO B MUKpo6beM COOGLYeCTBe NOABNAeTCA HykHaA MyTaLUA. Kak TonbKo 3TO NpoucxoguT, aHTNEVOTUK NpocTo nepectaéT pa6oTaTb. YuéHbIM NPUXOAUTCA NOCTOAHHO YCU/IMBaTb CTapble VU NpUAYMbIBaTb HOBbIe NEKAPCTBa: HO NOKa YTO OHN B 3Ton TOHKe NpourpbiBaicr. JOA ymMupatoT OT 6onesHei/, KOTOpbIe AaBHbIM-4aBHO Hay4VUcb NeuuTb. [1Jhttps://www.bbc.com/russian/science/2016/05/160519_antibiotics_resisten ce_report 58@olya_montulyak & @enny_in_science Cmotpute, kak Bcé Npoucxoant. Jonyctum, Hekuii Neta 3a6onen NHeBMOHUel/, U AOKTOP Ha3Ha4M emy AHTUGMOTUK. Baktepuu, KoTopbie XUByT B MeTe, MOXXHO YCNOBHO pa3zgesUTb Ha 3 nnemeHn: e MonesHbie © O6bI4HbIe GonesHeTBOPHble - Ha30BEM Tak MUKPO6bI, HeycToMuuBble K aHTMOU0THKy. © Heo6pbiuHble 6one3HeTBOpHble - ycToMuuBbie K aHTU6uoTuky. Haw 60nbHo NoHaYany AO6pocoBecTHO NbéT TabNeTKu, a Te Tak Ke AO6poOcoBecTHO y6uBaloT xopowue GakTepun U O6bIUHbIE 6one3HeTBOpHble. 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