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l u ' ; l d u i n ~ i ~ d l v ~ d ~ i u ~ ~ 4 1 9 1 u nm2n iiqmdi drn~5ndailiauAu~~udsz<i iwsid~Tldsiuahki i

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d?umpuudnnignnii &lliu$iilwn

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1~u~m~ini~0a~n"uTrnui~aGn idu ur& ~riutBanMililgnih iuoarazaanaiuudlXZnXa~ iunthrns

fiu% "n1; ~'sauh%~~csl"n&fi~an?u

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disdsr~w wG3u d d dd

8. annisnubn4a~mup1ubbaanaaaa

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< i~n iuw~ma is$~ i~~ ; l "< i~n iuandu u4ula ddunii ai5~5nln'apn]5u - (endrophins) wiaduisnudunii

ais3G n?awz?u$u~aq

I. ~ i l i u d a i (fish oil) vuiuiiu ~ i ~ u $ ~ & i l i n d a i n : ~ a idu daiyli i da ia i4u d a y Y Y

d a i h = i u dainsrwsuia uazdaiuun~nab5a ~,?luirmu da i~v i i $~4 i~& i l i nw"a~na in f l i u~~ i~ "~3u

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ZnsmluGu da ~ ~ u f l g i - 3 (The Omega - 3 fatly acid) dqdsznauld&aunsn1uGu 2 "t l~ndi i16~

'b6bd bbn'iba (EPA) %!?a la6~'111 b w u w i ~ u ~ n (Eicosapentaenoic acid) bba: 6i ba%ba (DHA) %?;a

TnTnai~snaiZTuGn (Docosahexaenoic acid) bmusaubba~7nsm~~~u~~aa~~a~i):dauam1maaabmasaa

~~a: lmsnz~aa lsd bba:~as~unis~u$aia~ufi'auuas~a~u%ub~am 8 i n n i ~ w m a a ~ ~ m u n i ~ b ~ u ~ i s J " u d a i

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daiw:aab&min& ~?aa i iqCau~dmiGa: 3-5 ifa u a n q i n ~ ~ ~ w u ~ i ~i~m~rnnudaiw:~a~3ud5:<1 , ,

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daiw:ba (Tabu61 - 3) ~:l6waiau~ij796iuin ~~~~u:dii151~5Tnndaiw:aaaeii~Cau~ua: 30 n5u q:%g dszlu:u.aPdd6iuiu~n&<

2. z i ~ u ~ d & w < u ~ s a ( ~ v e n i n ~ ~ r i r n r o s e ~ i l ) n?aiui4mu~un~i~umanw~u~sauiutdu

w 5 u T s a ~ ~ u n a n ~ 3 ~ n ~ a ~ " t l ~ m ~ d ~ ~ d ~ n u i n % u w 4 d a ~ u ~ n i b ~ ~ a l n ' i i m s l j i ~ u ~ n u a ~ 6 u ~ d ~ ~ w 5 u ~ s a

u i a ~ m k i ~ u ~~a:wui i~nsmlusJ"u<i~9u~a~i~niu ~~a:b5unsml"lludli~u~a4a nsmlaTu~aGn (linoleic

acid) 15uhuds:nauatj miuq?uuhnsnla1uba2nif mdwulu~iGuls~al~l~9ukiGuman~idau Y w ' wc. d 0

h ~ u m a n m u m r i u uiuut2~n:au i9u6u qaauunwai<queunsmlaIu~a~n il:riauinaigurnwuau rd w

f ianih%Gamiu qa~;unis~iimTsmfianGqZn~au 5imu~~d~:T~~uwlm~innisu5lnm~isJ"u1nman

w5uTsa6aioa~dlA;a

3. ~ a % i u (Lecithin) cbuaisdaadala9n (phospholipid) $uds:nau~d6au~uGu

TdsBu TnBu aa: lalu3naa lusssuaiBwuRmBlu iilut?a~~Bau u i %yn?yj% Tnum~n:dau~:a(u~U;i.

aazs~nuauha<ia ri7aaiB uaninn&qtjwulu6uli Zdunu 1 ~ a z i i m s ~ ? u ~ a % ~ u a u l u a i ~ i s ~ 6 a ~ n i s

llrruGufi"u;i=iauiYu idu luaanlnuan uazn4u nudn?wdiiaumwt~ubb5~iiuai~isaudau~b~alu~?n

ds:<iiu;7lli<i~bu~pl"a~~~u~5a~a~u~a%iu nn"lJile?ih n~ii~~mdauluiu~uwdwGu~aanaBan M%

l n ~ a a ~ n a s a a l u ~ l a n ~ ~ ~ ~ w u i u i u ~ i a i s ~ u i d a u ~ ~ n " J ~ i dsrnaufi"um~diuiuuin iiln'm'iun4.r

vas~umudau uiuua: w " i ~ ~ n ~ i ~ ~ ~ ~ i & u n a i n ~ i ~ ~ a 6 a u n i s b $ u n a i u ~ i ~ n ' n " u m u b a u lurnsPsuui

i i l~ (ndiuauuin~uui~~ba3Gu~~nd;a ~ u ~ i u h m % ~ i u h u u n " J ~ w i d a l d ~

4. L U ~ I L L ~ T ~ ~ % (Beta-carotene) ~~auiunub'Suna'i aiswan?ni~uba (Provitamin A) w d d d

w " ~ ~ b ~ 5 l ~ b ~ 6 l b b ~ ~ 5 ~ ~ ~ l ~ l 5 ~ b d ~ ~ ~ b b ~ ? ~ l ~ ~ b ~ ~ ~ ~ ~ ~ ~ ~ d ~ ~ L 5 l W ~ b U 6 l b b ~ ~ ~ ~ ~ ~ ~ ~ ~ R ~ ~ ~ ~ ~ ~ b M ~ ~ ~ $ ~

ui8nPfiua~ii~uhunT5Gua~~dun"u idu Lqq b n - l i i uannsziiu uaduua ~ b u L ad~daqi31nb

6uniiaiinaaTsGIaai6au a i53~ iaa~sdnnqua is~~~~au i i ln 'uau l r ibGu 616a~nisaissu6ibbnTsiu

6 h m u ? 1 n n h ~ a z R ~ ' b ~ ~ 8 % l b M ~ ~ 9 1 n ' % J i n ~ ~ i i u Jnmu uzriauen uzaznaan uazbmsan ~i lui 'u w - 4 1

bu6ibbnbsiuiuan9in%~~ni~uba bb'l~~SUd5z~~"llfd"81ln81lU69$

5. % u a i ~ i s (dietary fiber) M%I~IMI~L$~~U Id"tiisai~is~~ei~3udauds:nauua~Gn

walu' a a : ~ y ~ a ~ ~ s i u ~ l n n ~ ~ a ~ u " i ~ i ~ ~ n i u ~ziiiiau~du~h.rniu~8;ai811sodaul6 B u n h l u a i m s M%I

l d ~ u a i ~ f J u m s 7 u l s ~ n s n d~~; ld~n~n~u~u" i~<i~niu~~ei5 i ids:Tu~~ddeiauniw fladaulG5:uunir

i7uri iutbudnB i ] a ~ K u l d l G ~ k n n i s a : a u " ~ ~ a ~ a i s r i a C / h l ~ ~ ~ ~mrdauilaq~ul=iny67u l s n u r l i u

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1. tuaimsdlria:mu& ~ i l u w a n ~ a a ~ l a a ~aG~aa;laa wan&:dauAud%.nor

n i n a i n i d u i i i l B wuluEn 'ntyGa wa1~6a 7 I d ua:u"iana"as du6u ~ ~ ~ u $ ~ G n i s ~ ~ u ~ i l G u ? l n n G n wa lJ b d a ~ i % ~ a n d ? u ~ o r n i ~ u ~ ~ n n a ~ ~ i ~ w a n b b ~ ~ b b a : k i m i a a ~

2. l ua iw i sda :a i u~ i l 6 d s I 6 ~ u i d n G u (pectin) i i~n~or :b3utsa lawulu i$u

oadb3a n h u cl& uaduuuu n a z ~ s n i uaninn<&l&wi wan!+ (agar-agar) d q l l i n a i n h u w r m

~ ~ ~ ~ I ~ ~ u P ~ " I ~ ~ ~ ? ~ ~ ~ ~ ~ u ~ ~ ~ w ~ I ~

5.5 ~~n6u~~"sduand5ui~.11asbnbaaiibmasaal6~n6au lnu~awi:lnbaa~masaa

els:~nwnaiunuibbpd'u~i (LOW density cholesterol)

3. ds~~nw;iw?n 1Gi'~~f-i $iw?niiu 7 ya 4. d-~bnmi i l&ui bbn'iu:aias~iiGnmz~an $u i i i i b h bbn'iGnnxGi ii?ub$u i iwz~a

uazdi~$n~wg;auia (uis~uGundiuai3) I N

5. dxxbnwds t i u daidquzuia ds~6iiibiua wiasAafi2affl6

6 . d~z~nwwan dsipwam dai~~ndaiGoawann50u daiannGmiiq 7 wan tYi9:1$

aiautdaiu 2n; j ida ianui~duO~wa~lnu~au~ia~1u~bO~ a a z n u n . ' 7 u $ i r i u ~ a d ~ n 5 n l u G u ~ i ~ 3 ~ ~ ~

un:nsm2uliulai$uhiq6au6~zg daiwz~aC/firiu l a ~ u f i -3 ~~uinwaaunasuazni'bn~aiuin~uw"~~

maim T&ui dai!odi dainszwq tlaiquyn d a y ~~azelaiaiuz ~8u6u

7. d~zbnnGn GnGn &'asanin JnwaqGn