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1. • ‫ﺗﺮﻛﯿﺰك‬ ‫ﻗﻮة‬ ‫ﻣﻦ‬ ‫ﺗﺰﯾﺪ‬ ‫أﻃﻌﻤﺔ‬ ‫أرﺑﻌﺔ‬
‫وﺗﻨﺴﯿﻖ‬ ‫اﻋﺪاد‬–‫ﻋﯿﺸﻮا‬ ‫ﻓﺮﯾﻖ‬...‫ﺣﯿﺎﺗﻚ‬ ‫ﻧﺜﺮي‬
‫أو‬ ّ‫ﻲ‬‫اﻟﻤﻌﺮﻓ‬ ‫اﻟﺘﺪھﻮر‬ ّ‫ن‬‫أ‬ ‫ﺗﻌﻠﻢ‬ ‫ھﻞ‬)‫اﻟﺨﺮف‬(‫اﻟﺴﺘﯿﻦ؟‬ ‫ﺳﻦ‬ ‫ﻗﺒﻞ‬ ‫ﯾﺒﺪأ‬ ‫ﻗﺪ‬
‫ّﻦ‬‫ﯿ‬‫ﺗﺒ‬ ‫ﻓﻘﺪ‬‫اﻟﻘﺪرات‬ ‫وﺗﺪھﻮر‬ ،ّ‫ﻲ‬‫اﻟﻤﻌﺮﻓ‬ ‫اﻟﺘﺪھﻮر‬ ّ‫ن‬‫أ‬ ‫اﻟﺪراﺳﺎت‬ ‫إﺣﺪى‬ ‫ﻓﻲ‬
‫اﻟﺨﺎﻣﺴﺔ‬ ‫ﺳﻦ‬ ‫ﻓﻲ‬ ً‫ا‬‫ﻣﺒﻜﺮ‬ ‫ﺑﻤﮭﺎﺟﻤﺘﻨﺎ‬ ‫ﯾﺒﺪأ‬ ‫ﻗﺪ‬ ‫اﻟﺬاﻛﺮة‬ ‫ﻓﻘﺪان‬ ‫و‬ ،‫ّﺔ‬‫ﯿ‬‫اﻟﻤﻨﻄﻘ‬
‫ّﺔ‬‫ﯿ‬‫ﺑﻨﻮﻋ‬ ّ‫ﻢ‬‫ﺗﮭﺘ‬ ‫أن‬ ‫ﯾﺠﺐ‬ ،‫ذﻟﻚ‬ ‫ﻣﻦ‬ ‫ﻧﻔﺴﻚ‬ ‫ﻟﻮﻗﺎﯾﺔ‬ ‫و‬ ،ً‫ﻼ‬‫ﻣﺜ‬ ‫اﻷرﺑﻌﯿﻦ‬ ‫و‬
‫ﻏﺬاﺋﻚ‬.
‫ّﺮﻛﯿﺰ‬‫ﺘ‬‫اﻟ‬ ‫زﯾﺎدة‬ ‫ﻋﻠﻰ‬ ‫اﻟﺘﺎﻟﯿﺔ‬ ‫اﻷرﺑﻌﺔ‬ ‫اﻷﻃﻌﻤﺔ‬ ‫ﺳﺘﺴﺎﻋﺪك‬ ‫و‬:
‫ّﺔ‬‫ﯿ‬‫اﻟﻮرﻗ‬ ‫اﻟﺨﻀﺎر‬
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2. ‫ﻓﻲ‬ ‫دراﺳﺔ‬ ‫أﻇﮭﺮت‬‫ﻋﺎم‬ ‫ﻓﻲ‬ ‫ُﺟﺮﯾﺖ‬‫أ‬ ‫اﻷﻋﺼﺎب‬ ‫ﻋﻠﻢ‬2006‫اﻷﺷﺨﺎص‬ ّ‫ن‬‫أ‬
‫و‬ ً‫ﺎ‬ّ‫ﯿ‬‫ﯾﻮﻣ‬ ‫ﺣﺼﺺ‬ ‫ﺛﻼﺛﺔ‬ ‫إﻟﻰ‬ ‫ﺣﺼﺘﯿﻦ‬ ‫ﺑﻤﻌﺪل‬ ‫اﻟﺨﻀﺮاوات‬ ‫ﯾﺘﻨﺎوﻟﻮن‬ ‫اﻟﺬﯾﻦ‬
‫ﻣﻦ‬ ‫أﻛﺜﺮ‬ ‫اﻟﺬھﻨﻲ‬ ‫اﻟﺘﺮﻛﯿﺰ‬ ‫ﻋﻠﻰ‬ ‫اﻟﻘﺪرة‬ ‫ﻟﺪﯾﮭﻢ‬ ،‫ﻣﻨﮭﺎ‬ ‫اﻟﺨﻀﺮاء‬ ً‫ﺔ‬‫ﺧﺎﺻ‬
‫ﻣﻦ‬ ‫وﺟﺒﺔ‬ ‫إﺿﺎﻓﺔ‬ ‫ﺣﺎول‬ ‫ﻟﺬﻟﻚ‬ ،‫ﺳﻨﯿﻦ‬ ‫ﺑﺨﻤﺴﺔ‬ ‫ﻣﻨﮭﻢ‬ ‫اﻷﺻﻐﺮ‬ ‫اﻷﺷﺨﺎص‬
‫اﻟﺴ‬ ‫ﺑﻌﺾ‬ ‫و‬ ،‫اﻟﻐﺪاء‬ ‫ﻋﻠﻰ‬ ‫اﻟﺨﻀﺮاء‬ ‫اﻟﺴﻠﻄﺔ‬‫اﻟﻌﺸﺎء‬ ‫ﻋﻠﻰ‬ ‫ﺒﺎﻧﺦ‬.
‫اﻟﻜﺎﻣﻠﺔ‬ ‫اﻟﺤﺒﻮب‬
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3. ‫اﻟﻔﻄﻮر‬ ‫ﻋﻠﻰ‬ ‫اﻟﻜﺎﻣﻠﺔ‬ ‫اﻟﺤﺒﻮب‬ ‫ﻣﻦ‬ ‫وﺟﺒﺔ‬ ‫ﺗﻨﺎول‬ ّ‫ن‬‫أ‬ ‫إﻟﻰ‬ ‫اﻟﺪراﺳﺎت‬ ‫ﺑﻌﺾ‬ ‫ﺗﺸﯿﺮ‬
‫ﻣﻦ‬ ‫وﺟﺒﺔ‬ ‫ﺗﻨﺎول‬ ‫ﻣﻦ‬ ‫أﻛﺜﺮ‬ ‫اﻟﺬھﻨﻲ‬ ‫اﻟﺘﺮﻛﯿﺰ‬ ‫ﺗﺮﺳﯿﺦ‬ ‫ﻋﻠﻰ‬ ‫ﯾﺴﺎﻋﺪ‬
‫اﻹﻃﻼق‬ ‫ﻋﻠﻰ‬ ‫اﻟﻔﻄﻮر‬ ‫ﺟﺒﺔ‬ ‫و‬ ‫ﺗﻨﺎول‬ ‫ﻋﺪم‬ ‫ﻣﻦ‬ ‫أو‬ ،‫ّرة‬‫ﺮ‬‫اﻟﻤﻜ‬ ‫اﻟﻜﺮﺑﻮھﯿﺪرات‬.
‫اﻟﻘﻤﺢ‬ ‫ﺧﺒﺰ‬ ‫ﻣﻊ‬ ‫اﻟﺒﯿﺾ‬ ‫ّب‬‫ﺮ‬‫ﺟ‬ ‫أو‬ ‫اﻟﺤﻠﯿﺐ‬ ‫ﻣﻊ‬ ‫اﻟﻜﺎﻣﻠﺔ‬ ‫اﻟﺤﺒﻮب‬ ‫ﺗﻨﺎول‬ ‫ﺣﺎول‬ ‫ﻟﺬا‬
ّ‫ﻤ‬‫اﻟﻤﺤ‬‫ﺺ‬.
‫اﻟﻘﮭﻮة‬
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4. ّ‫ن‬‫إ‬‫أﺛﻨﺎء‬ ً‫ﺎ‬‫وﻣﺘﯿﻘﻈ‬ ً‫ﺎ‬‫ﻧﺸﯿﻄ‬ ‫اﻹﻧﺴﺎن‬ ‫ُﺒﻘﻲ‬‫ﯾ‬ ‫اﻟﺬي‬ ‫اﻟﺼﺒﺎﺣﻲ‬ ‫اﻟﻘﮭﻮة‬ ‫ﻓﻨﺠﺎن‬ ‫أﺛﺮ‬
‫اﻟﺮﺟﺎل‬ ‫ﻋﻠﻰ‬ ‫اﻟﻘﮭﻮة‬ ‫ﺗﺄﺛﯿﺮ‬ ّ‫ن‬‫أ‬ ‫ﺗﻌﻠﻢ‬ ‫ھﻞ‬ ‫ﻟﻜﻦ‬ ‫و‬ ،ً‫ﺎ‬‫ًﻣﻔﺎﺟﺌ‬‫ا‬‫أﻣﺮ‬ ّ‫ﺪ‬‫ﯾﻌ‬ ‫ﻻ‬ ‫اﻟﻨﮭﺎر‬
‫ﯾﺸﻌﺮون‬ ‫اﻟﻮاﻗﻊ‬ ‫ﻓﻲ‬ ‫اﻟﺮﺟﺎل‬ ّ‫ن‬‫أ‬ ‫اﻟﺒﺤﻮث‬ ‫ّﻨﺖ‬‫ﯿ‬‫ﺑ‬ ‫ﻓﻘﺪ‬ ‫اﻟﻨﺴﺎء؟‬ ‫ﻋﻨﺪ‬ ‫ﻋﻨﮫ‬ ‫ﯾﺨﺘﻠﻒ‬
‫ﺗﺤﺘﻮي‬ ‫اﻟﺘﻲ‬ ‫اﻟﻤﺸﺮوﺑﺎت‬ ‫ﺗﻨﺎول‬ ‫ﻋﻨﺪ‬ ‫اﻟﻨﺴﺎء‬ ‫ﻣﻦ‬ ‫أﻛﺒﺮ‬ ‫ﺑﯿﻘﻈﺔ‬‫اﻟﻜﺎﻓﯿﯿﻦ‬ ‫ﻋﻠﻰ‬.
‫ﺷﻌﻮراﻟﺮﺟﺎل‬ ّ‫ن‬‫أ‬ ‫ﻛﺸﻔﺖ‬ ‫اﻟﺤﺪﯾﺜﺔ‬ ‫اﻟﺪراﺳﺎت‬ ‫إﺣﺪى‬ ّ‫ﻦ‬‫وﻟﻜ‬‫ﺑﻌﺪ‬ ّ‫ﻞ‬‫ﻗ‬ ‫ﻗﺪ‬ ‫ﺑﺎﻟﻨﻌﺎس‬
10‫ّة‬‫ﺪ‬‫ﻟﻤ‬ ‫ّﺔ‬‫ﯿ‬‫اﻟﻨﻔﺴ‬ ‫ّﺘﮭﻢ‬‫ﺤ‬‫ﺻ‬ ‫ﻋﻠﻰ‬ ‫ﺣﺎﻓﻈﻮا‬ ‫ﻗﺪ‬ ‫و‬ ،‫اﻟﻘﮭﻮة‬ ‫ﺗﻨﺎول‬ ‫ﻣﻦ‬ ‫ﻓﻘﻂ‬ ‫دﻗﺎﺋﻖ‬
‫ﺳﺎﻋﺔ‬ ‫ﻧﺼﻒ‬.
‫ﻋﻠﻰ‬ ‫ﺗﺄﺛﯿﺮه‬ ‫ﻣﻦ‬ ‫أﺿﻌﻒ‬ ‫ﻛﺎن‬ ‫اﻟﻨﺴﺎء‬ ‫ﻋﻠﻰ‬ ‫اﻟﻘﮭﻮة‬ ‫ﺗﺄﺛﯿﺮ‬ ّ‫ن‬‫ﻓﺈ‬ ،‫أﺧﺮى‬ ‫ﺟﮭﺔ‬ ‫ﻣﻦ‬
ّ‫ن‬‫أ‬ ً‫ﺎ‬‫أﯾﻀ‬ ‫ّﻀﺢ‬‫ﺗ‬‫ا‬ ‫ﻗﺪ‬ ‫و‬ ،‫اﻟﺮﺟﺎل‬،‫ﻟﻠﻜﺎﻓﯿﯿﻦ‬ ‫اﻟﻮھﻤﻲ‬ ‫ﺑﺎﻟﻌﻼج‬ ً‫ا‬‫ﺗﺄﺛﺮ‬ ‫أﻛﺜﺮ‬ ‫اﻟﻨﺴﺎء‬
‫ّﺔ‬‫ﯿ‬‫اﻟﻨﻔﺴ‬ ‫اﻟﺤﺎﻟﺔ‬ ‫ﻣﻦ‬ ‫ّﻦ‬‫ﺴ‬‫ﺣ‬ ‫ﻗﺪ‬ ‫ﻟﻠﻘﮭﻮة‬ ‫ﻓﻘﻂ‬ ‫اﻟﻨﻔﺴﻲ‬ ‫ّﺰ‬‫ﻔ‬‫اﻟﻤﺤ‬ ‫ﻣﺸﺎرﻛﺔ‬ ّ‫ن‬‫أ‬ ‫ﺣﯿﺚ‬
‫اﻟﻤﻨﺰوﻋﺔ‬ ‫اﻟﻘﮭﻮة‬ ‫ﺷﺮب‬ ‫اﻟﺮﺟﺎل‬ ‫و‬ ‫اﻟﻨﺴﺎء‬ ‫ﻣﻦ‬ ‫ِﺐ‬‫ﻠ‬ُ‫ﻃ‬ ‫ﻋﻨﺪﻣﺎ‬ ‫و‬ ،‫ﻟﻠﻨﺴﺎء‬
‫اﻟﺮﺟﺎل‬ ‫ﺷﻌﺮ‬ ‫ﺑﯿﻨﻤﺎ‬ ،‫اﻟﺮﺟﺎل‬ ‫ﻣﻦ‬ ‫ﯾﻘﻈﺔ‬ ‫أﻛﺜﺮ‬ ‫ﻛﺎﻧﻮا‬ ‫اﻟﻨﺴﺎء‬ ّ‫ن‬‫أ‬ ‫ﻟﻮﺣﻆ‬ ،‫اﻟﻜﺎﻓﯿﯿﻦ‬
‫ﺑﺴﯿﻂ‬ ‫ّﻦ‬‫ﺴ‬‫ﺑﺘﺤ‬.
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5. ‫اﻟﻌﻠﻜﺔ‬
‫ﻃﻌ‬ ‫اﻟﻌﻠﻜﺔ‬ ‫اﻋﺘﺒﺎر‬ ‫ﯾﻤﻜﻦ‬ ‫ﻻ‬‫اﻟﺬﯾﻦ‬ ‫اﻷﺷﺨﺎص‬ ّ‫ن‬‫أ‬ ‫أﺛﺒﺘﺖ‬ ‫اﻟﺪراﺳﺎت‬ ّ‫ن‬‫أ‬ ‫إﻻ‬ ،ً‫ﺎ‬‫ﺎﻣ‬
‫أﺻﺒﺤﻮا‬ ‫ﻗﺪ‬ ‫اﻟﻤﺠﮭﺪة‬ ‫و‬ ‫اﻟﻤﺘﻌﺒﺔ‬ ‫ّﺎت‬‫ﻤ‬‫ﻟﻠﻤﮭ‬ ‫أداﺋﮭﻢ‬ ‫أﺛﻨﺎء‬ ‫اﻟﻌﻠﻜﺔ‬ ‫ﯾﺘﻨﺎوﻟﻮن‬
ً‫ا‬‫ﺗﻮﺗﺮ‬ ّ‫ﻞ‬‫أﻗ‬ ‫و‬ ‫أﻛﺜﺮﯾﻘﻈﺔ‬.
‫ﻣﻦ‬ ‫وﺗﺰﯾﺪ‬ ‫واﻟﻮزن‬ ‫اﻟﺸﮭﯿﺔ‬ ‫ﻣﻦ‬ ‫ﺗﻘﻠﻞ‬ ..‫اﻟﻌﻠﻜﺔ‬ :‫ﻣﻠﺤﻮﻇﺔ‬
‫اﻟﺪھﻮن‬ ‫اﺣﺘﺮاق‬
‫ﺍﻟﺼﺤ‬ ‫ﺘﺤﺴﻴﻥ‬ ‫ﻓﻲ‬ ‫ﺘﺴﺎﻫﻡ‬ ‫ﻴﻭﻤﻴﺎ‬ ‫ﺍﻟﻤﻀﻎ‬ ‫ﻤﻥ‬ ‫ﺴﺎﻋﺔ‬‫ﺔ‬
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