Biraha Culus iyo Caafimaadka Maskaxda.
Maxay biraha culus u saameeyaan caafimaadka dhimirka, xitaa cuntada ketogenic?
Dadka qaarkiis waxay ku bilaabaan cuntada ketogenic iyagoo wata culays badan oo ururin biraha culus ah. Marka tani dhacdo, xitaa kororka glutathione ee lagu arko cunto ketogenic si fiican loo habeeyey waxay noqon kartaa mid aan ku filneyn in si buuxda loo xalliyo calaamadaha. Ikhtiyaarada waxaa ka mid ah diiradda saaraya cunista nafaqooyin badan ama qaadashada kaabayaasha kordhinaya barkada agabka loo isticmaalo wax soo saarka glutathione, qaadashada kaabayaasha glutathione si toos ah, ama raadinta xirfadle dawo oo shaqaynaya si ay uga caawiso xeeladaha sun-saaritaanka sare leh.
Hordhac
Isku-uruurinta birta culus waxay leedahay habab urursan iyo kuwa sababa labadaba abuuritaanka iyo ka sii daridda calaamadaha dhimirka. Macnaha in biraha culculus qaarkood ee jidhkaagu ku badan yihiin oo kaydsan ay sababi karaan abuuritaanka cudurrada dhimirka iyo xanuunada neerfaha. Qaar ka mid ah birahan ee calaamadaha muuqda ee maskaxdu ay ku dhacaan waxaa ka mid ah ururinta naxaasta, rasaasta, iyo meerkuriga.
Ururinta biraha waxay maskaxda ka dhigtaa mid u nugul cayda neurotoxic iyadoo la adeegsanayo habab ay ka mid yihiin cillad la'aanta mitochondrial, neuronal calcium-ion dyshomeostasis, dhisidda molecules dhaawacan, hagaajinta DNA-da ee waxyeellada leh, hoos u dhigista neurogenesis, iyo dheef-shiid kiimikaadka tamarta daciifka ah.
Ijomone, OM, Ifenatuoha, CW, Aluko, OM, Ijomone, OK, & Aschner, M. (2020). Maskaxda gabowga: saamaynta neurotoxicity birta culus. Dib u eegista muhiimka ah ee toxicology, 50(9), 801-814. https://doi.org/10.1080/10408444.2020.1838441
Xitaa haddii aadan si toos ah u dareemin saameynta sunta birta culus ee maskaxda, waxay wiiqi kartaa dhowr habab nafsiyeed oo hoose oo jidhkaagu u baahan yahay inuu si fiican u joogo, taas oo keeni karta naafanimada labaad ee shaqada maskaxda, iyada oo loo marayo dhiig-yaraan, cilladda tayroodh ama habdhiska difaaca oo aan shaqayn.
Haddii aad rabto inaad si fiican u fahamto sababta cillad la'aanta mitochondrial ay tahay dhibaato, fiiri maqaalkan:
Haddii aad ku cusub tahay blog-ka oo aanad garanayn waxa aan ka hadlayo marka aan tixraacayo glutathione, halkan ku billow boostada blog-ka.
Haddii aad halkan u joogtid inaad wax ka barato sida glutathione-kaaga la hagaajiyay ee ku saabsan cuntada ketogenic ee si wanaagsan loo habeeyey waxay kaa caawinaysaa inaad si gaar ah uga saarto biraha culus, sidaas darteed waxay kaa caawinaysaa bogsashada maskaxdaada, waa inaad sugtaa. Midkaas weli ma qorin. Laakin dhawaan ayay soo socotaa.
Maqaalkani wuxuu ku saabsan yahay sida culeyska birta culus uu u wiiqi karo natiijooyinkaaga cuntada ketogenic ee caafimaadka dhimirka iyo waxa aad ka qaban karto.
Maxay tahay sababta aan weli calamadaha ugu hayo?
Haddii aad isticmaalaysay cuntada ketogenic si joogta ah bilo badan waxaadna isku arkaysaa calaamado madax-adag oo aan kaa tagi doonin ama wali soo baxaya, sida:
- Daalka joogtada ah iyo ceeryaamo maskaxda
- Madax xanuun iyo madax xanuun
- shalalka
- Walaaca, niyad-jabka, iyo calaamadaha kale ee niyadda
Kuwani waa dhammaan calaamadaha ay bixiyeyaasha daawadu ka warbixiyaan ay la xiriirto culeysyada biraha culus ee jirka. Waxa laga yaabaa inaanay macnaheedu ahayn in cuntadaada ketogenic aanay shaqaynayn. Waxa kaliya oo laga yaabaa inay la macno tahay in cuntadaada ketogenic aysan ku filneyn waxa gaar ahaan adiga kula socda.
Tusaale ahaan, aan eegno astrocytes (nooc muhiim ah oo ka mid ah unugyada dareemayaasha). Waxaan ognahay in astrocytes ay door bidaan ketones shidaalka. Waana wax aad u wanaagsan in aad siiso wax badan oo ka mid ah ilahan shidaalka ee wanaagsan. Taasi xaqiiqdii waxay caawinaysaa caafimaadka maskaxdaada. Laakiin ka waran haddii astrocytes-kaaga ay ku hoos jireen culeys bir culus sanado ama hadda lagu hayo weerar ba'an oo aadan weli aqoonsan?
Astrocytes waa unugyada aasaasiga ah ee homeostatic ee habka dhexe ee neerfayaasha. Waxay ka ilaaliyaan neerfaha dhammaan noocyada cayda, gaar ahaan ururinta biraha culus. Si kastaba ha ahaatee, tani waxay ka dhigaysaa astrocytes bartilmaameedka ugu weyn ee neurotoxicity biraha culus. Qaadashada biraha culus waxay saameeyaan astroglial homeostatic iyo neuroprotective cascades, oo ay ku jiraan shuttle glutamate/GABA-glutamine, mishiinada antioxidative, iyo dheef-shiid kiimikaadka tamarta. Waxyeellada waddooyinkan astroglial waxay fududeeyaan ama xitaa kicinayaan neurodegeneration.
Li, B., Xia, M., Zorec, R., Parpura, V., & Verkhratsky, A. (2021). Astrocytes ee birta culus ee neurotoxicity iyo neurodegeneration. Cilmi-baarista maskaxda, 1752, 147234. DOI: 10.1016 / j.brainres.2020.147234
Astrocytes-kaaga ayaa si dhab ah mid u qaadanaya kooxda. Iyadoo astrocytes-kaaga ay isku dayayaan inay ku difaacaan, biraha culus ayaa soo galaya oo yareynaya waxtarkooda yoolkaas. Tanina waa hal tusaale oo yar oo ka mid ah sida culeyska biraha culus uu u hor istaagi karo caafimaadka maskaxdaada. Waxaan hubaa in wax kasta oo aad ku samaynayso cuntadaada ketogenic ay ku caawinayaan. Laakiin ma garanayo waxa cilladdaada ku socoto. Adiguna sidoo kale, suurtogal ma aha. Haddaba tani waxay noqon kartaa diiradda muhiimka ah ee dareenkaaga haddii aad isku dayayso inaad maskaxdaada dib u soo celiso.
Laakiin wax walba waan samaynayaa!
Iyadoo cunto ketogenic ah oo si fiican loo habeeyey ay hubaal tahay inay kor u qaaddo glutathione, nadiifiye bir ah oo culus, waxaa laga yaabaa inaadan siinin jidhkaaga cofactors ku filan oo uu u baahan yahay inuu si dhakhso ah u nadiifiyo ama si uu ula tacaalo waxa hadda lagu nadiifiyo waddooyinka beerka. Waxaa laga yaabaa in culeyskaada culus ee birta ah uu aad u sarreeyo, waxaadna u baahan doontaa xoogaa taageero nafaqo oo dheeri ah ama aad la shaqeyso daaweeyaha shaqeynaya si uu u kormeero oo u dedejiyo bogsashadaada.
Haddii ay taasi ahaan lahaydna, ma ahaan lahayd mid aan caadi ahayn. Waxaa laga yaabaa inaad si fiican ugu dambeyntii u hesho fayoobaan kaliya adigoo diiradda saaraya cuntadaada ketogenic muddo dheer iyo kordhinta horudhacyada wax soo saarka glutathione ama qaadashada liposomal glutathione. Laakin haddii aad wali isku dayayso inaad la noolaato calaamadaha xanuunka dhimirka iyo neerfaha ee adag, tani waa dariiq lama huraan u ah sahaminta safarkaaga fayoobaanta. Sababtoo ah waxaan aaminsanahay inaad xaq u leedahay inaad ogaato dhammaan siyaabaha aad ku dareemi karto fiicnaan, waxaan rabaa inaan kuu sheego wax ku saabsan.
Aan ku bilaabo inaan dhaho mawduucan waa mid weyn. Boostada balooggana looguma talogelin inay noqoto mid dhammaystiran ama mid dhammaystiran. Ujeedada maqaalkani waa in lagu dhejiyo sunta birta culus ee radarkaaga, waa inaad ogaataa in ka dib markaad ku jirto cunto ketogenic joogto ah oo si fiican loo habeeyey dhowr bilood, waxaad weli leedahay caafimaadka maskaxda oo joogto ah iyo calaamadaha neerfaha.
Barashada culeysyada birta culus waxay noqon kartaa xujo kale oo muhiim ah oo ku jirta raadintaada si aad u bogsato maskaxdaada oo aad uga gudubto jirrooyinka dhimirka iyo calaamadaha neerfaha. Waana sababtaas awgeed loogu daray blog-kan.
Sidaa daraadeed nala bilaabi.
Muxuu dhakhtarkaygu u sheegin culayska birta culus?
Dhakhtarkaaga caadiga ah waxa kaliya ee maskaxdooda ku jira sunta birta culus ee degdega ah (haddii aad nasiib leedahay). Laakin takhtarka daawaynta oo shaqaynaya ayaa eegaya culayskaaga guud ee birta culus. Sababtoo ah culeyskaas ayaa runtii saameeya sida maskaxdaadu u shaqeyso. Habka ugu wanaagsan ee lagu eegi karo wadarta culeyska jirka ee birta culus waa in laga fikiro inay leedahay arrin xaddidaysa awooddaada inaad dareento laadadka dameerka.
Waxay door ka ciyaartaa calaamadaha ADD/ADHD, Niyad-jabka, Schizophrenia, iyo Dementia, si loo magacaabo dhowr.
"Laakiin sug hal daqiiqo!", waxaa laga yaabaa inaad tiraahdo. "Lama kulmin farabadan rasaasta ama meerkuriga hal mar!" Taasi waxay noqon kartaa run. Laakiin waa inaad fahantaa in culaysku ka kooban yahay waxyaabo yaryar oo badan, oo mararka qaarkood dhaca inta aad nooshahay, taas oo jidhku aanu si ku filan ula tacaali karin, taas oo maskaxda iyo jidhka ku talisay in ay ka sarreeyaan si ay kaaga difaacaan culayskaas. Ka dibna astaamuhu way dhacaan, hababka bayoolojigana waa la xannibaa. Miskiinkaaga, oo isku dayaya inuu bogsiiyo maskaxda kaliya ma qabsan karto nasasho.
Haddaba sidee baa layga baari karaa?
Waxaad waydiisan kartaa dhakhtarkaaga inuu ku sameeyo baadhista birta culus ee dhiiga, laakiin taasi way fiicantahay oo kaliya haddii aad aaminsantahay inaad soo gaadhay ba'an iyo hadda.
Waxa kale oo jira shay loo yaqaan "tijaabada birta culus ee la kiciyey" oo waxtar leh. Bixiyahaagu waxa uu ku siin doonaa wakiilka qayilaada (wax biraha ka soo saara jidhka) ka dibna kaadida ka ururin doona wakhti go'an. Tani waxay dadka siinaysaa fikrad wanaagsan culayska guud ee jidhka (iyo maskaxda). Waxaa jiray xoogaa muran ah oo ku saabsan isticmaalka tijaabadan (eeg Weiss, et al., 2022 ee tixraacyada).
Laakiin waxaan rabaa in aan tilmaamo in dhakhtarkaaga daawaynta shaqaynaysa aanu eegayn hal tijaabo oo keliya. Waxay u badan tahay inay eegaan qiyamka isbarbardhigga birta culus iyagoo isticmaalaya dhiigga (serum), timaha, iyo kaadida. Iyada oo ay la socdaan dhowr biomarkers oo kale oo cadaadis oksaydh ah oo eegaya waxa heerarka nafaqo ee ku hooseeya samaynta qiimaynta. Waxay sidoo kale si taxadar leh u eegi doonaan calaamadahaaga, kuwaas oo ah tilmaamo dheeraad ah.
Haddaba sidee culeyska biraha culus uu wax ugu biirin karaa calaamadaha cudurka dhimirka?
Culayska birta ah ee culus wuxuu keeni karaa arrimo dheefshiidka, taas oo inta badan saameyn toos ah ku yeelan karta caafimaadka maskaxdaada iyada oo loo marayo neuroinflammation iyo cadaadiska oksaydhka oo kordha. Waxay sii wadaa abuurista mindhicirka qulqulaya iyadoo keenaysa dhibaatooyinka difaaca jirka, saamiga microbiota ee aan fiicnayn, iyo daciifnimada shay gaar ah oo muhiim ah oo habka dheefshiidkaagu u baahan yahay inuu sameeyo, kuwaas oo nuugaya nafaqeeyayaalka yar yar ee aad uga baahan tahay caafimaadka maskaxda iyo shaqada!
Hal dariiqo oo gaar ah ayaa ah in ay kordhiso cadaadiska oksaydhka. Haddii aad wax ka akhriday mid ka mid ah cilladaha ku yaal bogga Caafimaadka Maskaxda Keto Blog, waxaad ogtahay in cadaadiska oksaydhiyuhu uu yahay hab-raac caafimaad oo hoose oo ku saabsan ku dhawaad dhammaan kuwa wax laga qoray ilaa hadda.
Iyadoo hababka saxda ah ee ka hooseeya neurotoxicity bir kasta ayaa weli aan caddayn, cadaadiska oksaydhka, tartanka biraha lagama maarmaanka ah sida zinc iyo birta, iyo nidaaminta muujinta hidda-wadaha ayaa lagu taageeray daraasado badan sida hababka aasaasiga ah ee caadiga ah ee ku lug leh sunta birta.
Gade, M., Raaxada, N., & Re, DB (2021). Saamaynta neurotoxic-ka-gaarka ah ee wasakhowga birta culus: Epidemiological, caddaynta tijaabada iyo hababka musharaxiinta. Cilmi-baarista Deegaanka, 201, 111558. https://doi.org/10.1016/j.envres.2021.111558
Waxaa jira kala duwanaansho shaqsiyeed oo aad u weyn oo ku saabsan sida ugu fudud ee dadku ay uga saari karaan biraha culus. Dadka qaarkiis waxay leeyihiin snips hidde-side ah oo aad u adag, sidaas darteed culeyska birta ah ee culus inta ay nool yihiin waxay runtii kor u qaadi kartaa oo wax u dhimi kartaa jir-dhiska.
Oo sidaas daraaddeed, haddii aad cuni jirtay cunto ketogenic ah oo si fiican loo habeeyey oo loogu talagalay caafimaadka maskaxdaada bilo badan iyo horumarkaaga ayaa dareemaya gaabis marka ay timaado hagaajinta niyadda iyo garashada, waxaan rabaa inaad fiiro gaar ah u yeelato taas.
Waxaa laga yaabaa inay la macno tahay inaad u baahan tahay inaad kordhiso qaadashada nafaqeyntaada, kaabistaada, ama xitaa aad aragto dhakhtar shaqaynaya oo daawaynta sare leh ee culayska birta culus.
Kuma talinayo dadka inay isku dayaan daawaynta Chelation-ka horumarsan (tusaale, edetate disodium) iyaddoo aan la helin caawimo takhaatiirta daawada shaqaynaysa ee saaran. Taas oo aad samayso adigoon marka hore qiimayn sax ah samayn waxay dib u dhigi kartaa caafimaadkaaga waxayna noqon kartaa khatar. Waa inay qiimeeyaan shaqadaada kelyaha iyo beerka oo ay qiimeeyaan bakhaarradaada nafaqeynta iyo qaadashada. Waa inay ku siiyaan waxyaabo dheeraad ah si ay jidhkaaga uga caawiyaan inuu xakameeyo biraha soo baxaya, ama waxyeello dheeraad ah ayaa keeni karta. Haddii aad daweynayso jirro maskaxeed ama cillad neerfayaasha, ma aad halis u noqon kartid inaad ku yaraato ama ku filnaato nafaqooyinka loo isticmaalo in lagu cadeeyo biraha, sida calcium, copper, iyo zinc. Waxaa laga yaabaa inaad la kulanto ka sii xumaanaya calaamadahaas. Waxaad mudan tahay daryeel caafimaad oo dhab ah. Markaa fadlan, ha isku tashan inaad u baahan tahay mid ka mid ah daawaynta chelation-ka ee ka xoog badan ama laftaadu ha qaadan.
Hordhac degdeg ah oo wasakh ah oo soo-gaadhis ah
Malaayiin dad ah ayaa weli la ildaran soo-gaadhista joogtada ah ee biraha neurotoxic ee cuntada iyo biyaha cunista ama dariiqyada kale ee soo-gaadhista sida neefsashada shaqada, sigaarka tubaakada, iyo dhawaanahan, sigaarka elektarooniga ah.
Gade, M., Raaxada, N., & Re, DB (2021). Saamaynta neurotoxic-ka-gaarka ah ee wasakhowga birta culus: Epidemiological, caddaynta tijaabada iyo hababka musharaxiinta. Cilmi-baarista Deegaanka, 201, 111558. https://doi.org/10.1016/j.envres.2021.111558
Haddii aad ku nooshahay ama aad ka shaqayso dhisme la dhisay 1978 ka hor, waxa ay u badan tahay in aad leedahay wax soo saarka rasaasta oo ka dhacaya ranjiga ama tuubooyinka,waxana suurtogal ah in aad xitaa ku jirto ciidda agagaarka guriga.
Xusuusnow markii qaarkeen ay yaraayeen, oo aan fadhinay kursiga dambe ee saldhiga shidaalka sannadihii 1970-meeyadii iyo 80-meeyadii, annagoo qiiqa daaqadaha hoos u ursannay? Waxa na soo gaadhay rasaasta markii haamaha gaaska la buuxinayo.
Kahor intaadan isticmaalin cuntada ketogenic si loo hagaajiyo caafimaadka maskaxdaada iyo calaamadaha neerfaha, cuntadaada ayaa sidoo kale laga yaabaa inay door ka ciyaartay kordhinta culeyska birta culus. Heerarka sare ee macdanta rasaasta iyo soo-gaadhista cadmium ayaa ka jira isticmaalka badarka badarka iyo caanaha ee lagu beero ama lagu warshadeeyo iyada oo loo marayo beero warshadaysan.
Ku noolaanshaha iyo ka shaqaynta u dhow warshado kala duwan waxay keeni kartaa culaysyo culus oo birta ah oo urursan. Ha u qaadan in warshadu samaysay ilaalin ku filan danta caafimaadkaaga ama in heerarka gunnada ee FDA ay ka dhigaan kuwan soo-gaadhista kuwo badbaado leh. Ma aha oo kaliya hal warshado oo sii daaya biraha culus deegaanka, waana 100s. Ama ugu yaraan dhowr meel kuu dhow. Waana isugeyn.
Waxyaabo dheeraad ah oo aad sameyn karto
Haddii aad ku hesho baadhitaan ama aad ka shakisan tahay inaad leedahay culays bir ah oo culus, waxaad samayn kartaa tillaabooyinka soo socda marka lagu daro cuntadaada ketogenic.
Cun fiberka
Ma ihi taageere weyn oo fiber-ka sababtoo ah waxaan arkaa inay u keento arrimo badan oo dheefshiidka dadka qaarkiis iyo in dulqaadka fiberku uu yahay shay gaar ah. Fiberku waxa uu ka caawinayaa in biraha isku xidha la xoreeyo lagana soo saaro hababka sunta. Nasiib wanaag, khudradda karbohaydrayt-yar waxay leeyihiin fiber badan. Ku rid in yar oo fiber dheeraad ah cuntadaada. Laakin ha is siin calool xanuun. U fiirso sida aad dareemayso iyo arrimo kasta oo dheefshiidka. Haddii aad kala shaqeyso qof dawo ah oo shaqaynaya si aad horumarisa sun-saarista biraha culus, waxay u badan tahay inay kordhiyaan fiber-kaaga. Taasi waa ok. Kaliya u sheeg haddii ay ku dhibayso.
Baro sauna
Arsenic, Cadmium, Lead, iyo meerkuri (iyo qaar kaloo badan oo sunta deegaanka ah oo aan biraha ahayn) ayaa dhididka ka soo baxa. Halkan waxaa ah muuqaal ka hadlaya sida ay u shaqeyso si loo yareeyo culeyska culus ee birta ah.
Ka boodista godka bakaylaha ee ku saabsan saunada waa dadaal dhinac u qalma oo loogu talagalay qofka isku dayaya inuu bogsiiyo maskaxdiisa. Barashada ku saabsan saamaynta borotiinnada shoogga kulaylka, caafimaadka xididdada dhiigga ee maskaxdaada, saamaynta garashada kor u qaadaysa, dhimista gabowga neurodegenerative, iyo sun-saarista walxaha sunta ah ee dheeraadka ah ee caafimaadka maskaxda ayaa kaliya kuu sii fogaan doonta yoolalkaaga. Waxaan leeyahay sauna, laakiin markii aan bilaabay, waxaan isticmaalay mid ka mid ah jimicsiga maxalliga ah dhowr sano waxaanan ka dhigay qayb ka mid ah hawl maalmeedkayga si aan u fududeeyo bogsashadayda cuntada ketogenic.
Ha aaminin tubooyinkaaga
Cab biyo lagu dhex maray shaandhada dhuxusha ee firfircoon, ugu yaraan. Oo ka fikir inaad maalgeliso shaandhada gadaal-osmosis haddii aad dhaqaale ahaan awooddo. Xasuusnoow, ma samaynayno cadawga "dhammaan" ee samaynta horumar yar oo joogto ah si aan u bogsiino jirkeena. Haddii aad ku dhameysato isticmaalka filtarrada osmosis-ka ee gurigaaga, fadlan dib u habeyn ku samee biyahaaga cabitaanka. Waxaa jira badeecooyin macdanta raad raac ah oo tan sameeya. Maskaxdaadu waxay u baahan tahay macdan badan si ay u faraxsanaato. Oo osmosis-ka rogaal celiska ah waxay ka saartaa habka nadiifinta.
Ugu badnaan glutathione-kaaga
Ku kordhi cuntooyinka glutathione-kaaga oo ka fiirso kabitaannada nafaqeeyayaalka yar yar iyo amino acids, ama xitaa glutathione lafteeda, haddii aanad hore u haysan.
Waxaad u baahan tahay inaad haysatid asiidhyo amino oo kugu filan si aad sunta uga saarto. Hubi inaad hagaajiso aashitada calooshaada si ay borotiinkaaga u jajabiso asiidhyada amino oo aad uga nuugo dhammaan nafaqooyinka suurtogalka ah ee cuntadaada.
Waxaad wax badan oo ku saabsan doorashooyinkan ka baran kartaa qoraallada soo socda ee blog:
Ugu Dambeyn
Haddii aad isku dayayso inaad ka bogsato jirrooyinka dhimirka iyo arrimaha neerfaha, waxaa muhiim kuu ah inaad ogaato in jidhkaagu isku dayayo inuu ku daryeelo. Haddii aad leedahay culays bir ah oo culus, jidhkaagu waxa uu samaynayaa wax kasta oo uu awoodo si uu isugu dayo in uu adiga kaa saaro. Taasina waxay ka dhigan tahay inay isticmaali doonto wax badan oo nafaqooyinkaaga ah oo isku dayaya inay tan adiga kuu fuliso. Waxay isticmaali doontaa nafaqooyinka aad keento si ay u hagaajiso glutathione si ay u baabi'iso birahan culus. Waxa laga yaabaa inay u baahato wax ka badan inta aad bixinayso si ay labadaba u yarayso culayska birta ah ee culus IYO hagaajinta maskaxdaada oo ay hagaajiso hababka neurotransmitter qaarkood.
Waxaan ahay la-taliye caafimaadka dhimirka ah oo ku dhaqma mabaadi'da cilmi-nafsiga ee shaqeynaya iyo nafaqeynta, waxaanan sameeyay nooc online ah oo ah waxa aan sameeyo baraha iyo caafimaadka ahaan oo aad xiisaynayso inaad raacdo. Waxa loo yaqaan Barnaamijka Soo-kabashada Ceerfaha Maskaxda.
Sida had iyo jeer, kani waa baloog wargelin ah ee maaha talo caafimaad. Anigu ma ihi dhakhtarkaaga.
Ma jeceshahay waxa aad ka akhrinayso blog-ka? Ma doonaysaa inaad wax ka barato webinars soo socda, koorsooyin, iyo xataa waxay bixisaa taageero iyo ila shaqaynta xagga yoolalkaaga fayoobi? Isdiiwaangeli!
Sababtoo ah waxaad xaq u leedahay inaad ogaato dhammaan siyaabaha aad ku dareemi karto fiicnaan.
tixraacyada
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