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      "body": "Congratulations @pollennpt! You received a personal award!\n\n<table><tr><td>https://steemitimages.com/70x70/http://steemitboard.com/@pollennpt/birthday1.png</td><td>Happy Birthday! - You are on the Steem blockchain for 1 year!</td></tr></table>\n\n<sub>_You can view [your badges on your Steem Board](https://steemitboard.com/@pollennpt) and compare to others on the [Steem Ranking](http://steemitboard.com/ranking/index.php?name=pollennpt)_</sub>\n\n\n**Do not miss the last post from @steemitboard:**\n<table><tr><td><a href=\"https://steemit.com/steem/@steemitboard/3-years-on-steem-happy-birthday-the-distribution-of-commemorative-badges-has-begun\"><img src=\"https://steemitimages.com/64x128/http://u.cubeupload.com/arcange/BG6u6k.png\"></a></td><td><a href=\"https://steemit.com/steem/@steemitboard/3-years-on-steem-happy-birthday-the-distribution-of-commemorative-badges-has-begun\">3 years on Steem - The distribution of commemorative badges has begun!</a></td></tr><tr><td><a href=\"https://steemit.com/steem/@steemitboard/happy-birthday-the-steem-blockchain-is-running-for-3-years\"><img src=\"https://steemitimages.com/64x128/http://u.cubeupload.com/arcange/BG6u6k.png\"></a></td><td><a href=\"https://steemit.com/steem/@steemitboard/happy-birthday-the-steem-blockchain-is-running-for-3-years\">Happy Birthday! The Steem blockchain is running for 3 years.</a></td></tr></table>\n\n###### [Vote for @Steemitboard as a witness](https://v2.steemconnect.com/sign/account-witness-vote?witness=steemitboard&approve=1) to get one more award and increased upvotes!",
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      "body": "ေျပာေတာ့လဲ မေျပာခ်င္ဘူး။ မေျပာခ်င္လဲ ေျပာရအံုးမယ္။ ေျပာကိုေျပာအံုးမယ္။ ဟားဟား\n![image-0-02-06-fedfa3425aaf10b973a14dc7c0f8ad14b55d282492e5c0352f017cd70ffea71f-V.jpg](https://steemitimages.com/DQmVdiFgZyM842Bfj6Y4pmYbeKvWxGwigkQ1JzmKcCPDAEq/image-0-02-06-fedfa3425aaf10b973a14dc7c0f8ad14b55d282492e5c0352f017cd70ffea71f-V.jpg)\nသဲလဲကိုယ္အေၾကာင္းေလးေရးတင္ခ်င္ပါတယ္။ သဲက  ရဲ ကေမြးတ့ဲ ရဲ တစ္ေယာက္သမီးမို႕ ရဲ ကိုသိပ္ခ်စ္တဲ႕သူ ရဲကအကူအညီေတာင္းရင္ေန/ည မေရြးကူညီတ့ဲသူပါ။  သဲ ရဲ႕ ကားကို ခဏဆိုျပီးဌားသြားတ့ဲ ကိုေက်ာ္ထြန္းက နိုင္ငံျဖတ္ေက်ာ္က ရဲအုပ္ေဇယ်ာဝင္းဆိုသူဆီမွာ ေငြ ၁၂၀နဲ႕ေပါင္လိုက္တယ္ ။ရဲအုပ္က လည္းက်မရဲ႕ကားinside ကိုရဲခ်ဳပ္ရံုးမွာေန႕တိုင္စီးေနတယ္။ရဲခ်ဳပ္ရံုးက လူေတြသူစီးတာျမင္သလို ေအာင္ပင္လယ္ရဲ စခန္းကလူေတြကလဲသုကိုယ္တိုင္စီးေနတ့ဲကားဆိုတာက်မ ရဲ႔ကားပုံျပေတာ့ ၁၃႕၁႕၂၀၁၈ေန႕ကတာဝန္က်တ့ဲသူကိုယ္တိုင္က အဲဒီရဲအုပ္ေဇယ်ာဝင္းစီးတ့ဲကာလို႕က်မတို႕ရဲ႕ အမႈစစ္ ဒုရဲအုပ္ေဇာ္ျမင့္သိန္းကိုေျပာတယ္။\n![received_445032255948956.jpeg](https://steemitimages.com/DQmRwrkWGAiDN1sAMt8828ZH5Ex56k321LgNmob5koqyHzm/received_445032255948956.jpeg)\nPhoto google\n            က်မက ၉႕၁႕၂၀၁၈ေန႕မွာ ေနျပည္ေတာ္ အမွတ္ ၅ရဲစခန္းမွာအမႈဖြင့္ပါတယ္။ပ-၂/၂၀၁၈ရာဇတ္သတ္ၾကီးပုဒ္မ ၄၂၀နဲ႕အမႈဖြင့္ခဲ႕ပါတယ္။အမွတ္ ၅စခန္းမႈဴးရဲအုပ္ထြန္းထြန္းဝင္းကအမႈဖြင့္ေပးခ့ဲတာပါ။၁၂႕၁႕၂၀၁၈ေန႕မွတရားခံကိုေက်ာ္ထြန္းဟာ ေပပင္ေလး ရဲစခန္းမွာ အမႈတစ္ခုနဲ႕ဖမ္းဆီးထားတာကိုသြားေခၚလာပါတယ္။တရားခံသြားေခၚဖို႕ က်မ ကား 9N-3845နဲ႕ဒုရဲအုပ္ေဇာ္ျမင့္သိန္း နယ္ထိန္းေခါင္းေဆာင္ တပ္ၾကပ္ မ်ဳိးမင္းထြန္းတို႕သြားေခၚက်ပါတယ္။\nတရားခံေခၚလာျပီျဖစ္ေၾကာင္းကားကိုေပါင္ထားေၾကာင္း။ဘယ္မွာေပါင္ထားေၾကာင္း။တို႕ကိုဒုရဲအုပ္မွ ဖုန္းဆက္ျပီးက်မအားေျပာျပပါတယ္။\n             ညေန ၆နာရီေလာက္မွာ နိုင္ငံျဖတ္ေက်ာ္မွရဲအုပ္ေဇယ်ာဝင္းကိုယ္တိုင္စီးနင္းျပီးမန္းေလးသို႕ျပန္သြားေၾကာင္းသိခ့ဲရပါသည္။\n              ၁၃႕၁႕၂၀၁၈ေန႕စေနေန႕မွာဘဲမန္းေလးသြားတရားခံမိသားစုနဲ႕ဒုရဲအုပ္ နယ္ထိန္းတို႕သြားက်ျပီး။မန္းေလးမေနာ္ဟရီလမ္းကေရႊေတာင္လက္ဘက္ရည္ဆိုင္မွာရွိေၾကာင္းဒုရဲအုပ္ကလိုက္လာဖို႕ဖုန္းဆက္ေခၚ၍လိုက္ပါသြားခ့ဲရပါသည္။ဟိုေရာက္ေတာ့ အခုသက္ေသခံကားမအပ္နိုင္ေၾကာင္းေနာက္ ၃ရက္ၾကာမွလာအပ္ေပးမည္ဟုေျပာပါသည္။တရားခံမိသားစုနွင့္ဒုရဲအုပ္မွာတစ္ဝိုက္းထဲထိုင္ျပီးအေပါင္ခံထားေသာရဲအုပ္မွာေနာက္တစ္ဝိုင္းမွသီးသန္႕ထိုင္ေၾကာင္းေတြ႕ခဲ႕ရပါသည္။\n              သက္ေသခံကားသြားဖမ္းခ်ိန္၌ဒုရဲအုပ္သည္ Half formဝတ္ထားျပီးလဘက္ရည္ဆိုက္ေဘးမွာအရက္ဆိုင္တြင္အရက္ဝင္ေသာက္ေၾကာင္းလဲနယ္ထိန္းေခါင္းေဆာင္မွေျပာျပ၍က်မသိခဲ႕ရပါသည္။\n                            ညေနပိုင္း၌ ၄၂၀ပုဒ္မသည္ ၂၄နာရီသာခ်ဳပ္ခြင့္ရ၍တရားခံအားသက္ေသခံကားမအပ္ဘဲနဲ႕ေအာက္ပင္လယ္ရဲစခန္း၌အာမခံမ်ာနွင့္လြတ္ေပးခ့ဲပါသည္။\n   အာမခံမ်ားက ၁၆႕၁႕၂၀၁၈ေန႕ေနျပည္ေတာ္အမွတ္ ၅ရဲစခန္း၌လာအပ္ေပးပါမည္ဟုလကက္မွတ္ေရးထိုးခ့ဲသည္။ယေန႕အထိလာေရာက္အပ္ျခင္းမရွိခဲ႕ပါ။\n  နိုင္ငံျဖတ္ေက်ာ္ဌာနမွရဲအုပ္ေဇယ်ာဝင္းက က်မတို႕အသိရဲတပ္ဖဲြ႕ဝင္ေဟာင္းတစ္ဦးနဲ႕ဖုန္းေျပာျပီး၃ရက္ရွိကလာအပ္ခိုက္းမည္ျဖစ္ေၾကာင္းသူအာမခံေၾကာင္းေျပာဆိုေသာအသံဖိုင္လဲက်မတို႕ဆီ၌ယေန႕အခ်ိန္ထိရွိပါသည္။\n         ယေန႕အခ်ိန္ထိသက္ေသခံကားမအပ္ျခင္းကိုအမွတ္ ၅ရဲစခန္ူးမွလဲမည့္သိုမ်ွဆက္လက္ေဆာငရြက္ျခင္းမရွိပါ။ \nကဲ တာဝန္႐ွိသည္ျဖစ္ေစ မ႐ွိသည္ျဖစ္ေစ ၾကံေလးေတာ့ ျဳ်စခ်င္ပါတယ္။![04.jpg](https://steemitimages.com/DQmcc2D1eUu3Ge8H6X56MgmvtY7YvULGgx5D1z2ezQkDBZ4/04.jpg)",
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    {
      "author": "pollennpt",
      "body": "လူေနမႈပံုစံေျပာင္းလဲလာသည္နွင့္အမွ် ဆီးခ်ိဳ၊ ေသြးခ်ိဳေရာဂါျဖစ္ပြားမႈသည္ လည္းမ်ားျပားလာတာကို ေတြ႔ရပါတယ္။ ေဆးဝါးကုထံုးမ်ားနွင့္ကုသ၍ ရသည္ဟု ဆိုေသာ္လည္း မိမိစားသံုးေသာ အစာအာဟာရကို မထိန္းသိမ္းလ်ွင္ ေရာဂါကို ထိန္းခ်ဳပ္မႈရရွိနိုင္မည္မဟုတ္ပါ။\n ဆီးခ်ိဳေသြးခ်ိဳေဝဒနာရွင္မ်ားအတြက္ အစာအာဟာရနွင့္ ေသြးခ်ိဳဓာတ္ထိန္း ျခင္းသည္ မျဖစ္မေနလိုက္နာရမည့္ကုထံုးျဖစ္ပါသည္။ ဆီးခ်ိဳ၊ေသြးခ်ိဳေဝဒနာရွင္ မ်ားစားသံုးရမည့္ အစားအစာဟူ၍ သီးသန္႔မရွိဘဲ ပံုမွန္စားသံုးေသာ အစားအစာမ်ား ကိုမွန္ကန္ေသာ အခ်ိဳးအဆနွင့္ စားသံုးရမွာျဖစ္ပါတယ္။ အစာအာဟာရကုထံုး၊ ေဆးဝါးကုထံုးနွင့္ ပံုမွန္ ကုိယ္လက္ေလ့က်င့္ခန္း မ်ားကို ျပဳလုပ္ေပးပါက ဆီးခ်ိဳ၊ ေသြးခ်ိဳေရာဂါကို ေကာင္းမြန္စြာ ထိန္းခ်ဳပ္နိုင္မည္ ျဖစ္ပါသည္။\n၁။ နံနက္စာ၊ ေန႔လည္စာနွင့္ ညစာမ်ားကို ပံုမွွန္စားေနက်အခ်ိန္သတ္မွတ္၍ စားသံုးပါ။\n၂။ အမွ်င္ဓာတ္ၾကြယ္ဝစြာပါဝင္ေသာ အစားအစာမ်ားကို အေျမာက္အမ်ား စားသံုးပါ။ (ဥပမာ ။ ။ ဆန္လံုးညို၊ ေပါင္မုန့္ညိဳ၊ ဟင္းသီးဟင္းရြက္အမ်ိဳးမ်ိဳး၊ အသီးအနွံအမ်ိဳးမ်ိဳး၊  ပဲအမ်ိဳးမ်ိဳး၊ အခြံမာသီးအမ်ိဳးမ်ိဳး။)\n၃။ ေရကိုသာအဓိက ေသာက္သံုးေပးပါ။ ေကာ္ဖီေစ့ကို ၾကိတ္ေဖ်ာ္ထားေသာ ေကာ္ဖီ၊ ေရေႏြးၾကမ္း၊ green tea တိုု႔ကိုလည္း ေသာက္သံုးနိုင္ပါတယ္။ သို႔ေသာ္ ေကာ္ဖီမစ္နွင့္ လက္ဖက္ရည္တို႔ကိုေတာ့ ေရွာင္ၾကဥ္ပါ။\n၄။ ကစီဓာတ္ပါေသာ အစားအစာမ်ားကိုေတာ့ အသင့္အတင့္သာ စားသံုးပါ။\n(ဥပမာ။ ။ ဆန္၊ ဂ်ံဳ၊ ေျပာင္း၊ ကန္စြန္းဥ၊ ပိန္းဥ၊ ပေလာပီနံဥ၊ ပဲျမစ္၊ အာတာလြတ္ဥ)\n၅။ အသားအမ်ိဳးမ်ိဳး၊ ဥအမ်ိဳးမ်ိဳး၊ ငါး၊ ပုဇြန္၊ အဆီထုတ္ထားေသာ နို႔နွင့္ ႏို႔ထြက္ ပစၥည္းမ်ားကိုလည္း အသင့္အတင့္သာစားသံုးပါ။\n၆။ သံလြင္ဆီ၊ နွမ္းဆီ၊ ပဲဆီ၊ ဟင္းသီးဟင္းရြက္ဆီ စသည့္ ဆီအမ်ိဳးမ်ိဳးကိုေတာ့ အနည္းငယ္သာ စားသံုးပါ။\n၇။ အခ်ိဳ႕မႈန္႔၊ ခ်ိဳေသာမုန္႔ပဲသေရစာအမ်ိဳးမ်ိဳး၊ နို႔ဆီ၊ နို႔မႈန္(Creamer)၊ သၾကား၊ ၾကံသကာ၊ ထန္းလ်က္၊ အခ်ိဳရည္အမ်ိဳးမ်ိဳး၊ ၾကာရွည္ခံေအာင္ ျပဳလုပ္ထားေသာ အစားအစာမ်ား (စည္သြပ္ဘူး၊ ဝက္အူေခ်ာင္း၊ ၾကက္အူေခ်ာင္း)  စသည္တို႔ကိုေတာ့ လံုးဝေရွာင္ၾကဥ္ပါ။\n၈။ ဆီးခ်ိဳ၊ ေသြးခ်ိဳ ေဝဒနာရွင္မ်ားသည္ Plate Model ပံုစံျဖင့္ စားသံုးသင့္ပါသည္။\n ပန္းကန္ျပားတစ္ခ်ပ္ကို အလယ္တိတိကေနပိုင္း၍ ျမင္ၾကည့္ပါ။\n တစ္ဝက္ကို ဟင္းသီးဟင္းရြက္ အမ်ိဳးမ်ိဳး ခ်က္ျပဳတ္၍ထည့္ပါ။\n က်န္တစ္ဝက္ကို ၂ပိုင္းခြဲလိုက္ပါ။\n ၁ပိုင္္းကို ဆန္၊ ဂ်ံဳ၊ ေျပာင္းအစရွိသည့္ အစားအစာမ်ားကို ထည့္ပါ။\n က်န္ ၁ပိုင္းကို အသား၊ ငါး၊ ဥ၊ ပုဇြန္ အစရွိသည့္တို႔ကိုထည့္ပါ။\n မွန္ကန္ေသာ အစာအာဟာရကို သင့္တင့္မွ်တစြာ စားသံုးျခင္းသည္ ဆီးခ်ိဳေသြးခ်ိဳေရာဂါအတြက္ အလြန္ အေရးၾကီးပါသည္။ ေရွာင္ၾကဥ္ရမည့္ အစားအစာ မ်ားကို လံုးဝ ေရွာင္ၾကဥ္ပါ။ ေဆးမွန္မွန္ေသာက္ပါ။ ကိုယ္လက္လႈပ္ရွားမႈလုပ္ပါ။ ဆီးခ်ိဳ၊ ေသြးခ်ိဳကို ပံုမွန္ေသာက္ပါ။ ရလဒ္မ်ားကို မွတ္သားထားပါ။\n\nေဒါက္တာထြန္း\nJMO – DOC\nဆီးခ်ိဳ၊ ေသြးခ်ိဳေဝဒနာရွင္မ်ားအတြက္ အစာအာဟာရ\n\n လူေနမႈပံုစံေျပာင္းလဲလာသည္နွင့္အမွ် ဆီးခ်ိဳ၊ ေသြးခ်ိဳေရာဂါျဖစ္ပြားမႈသည္ လည္းမ်ားျပားလာတာကို ေတြ႔ရပါတယ္။ ေဆးဝါးကုထံုးမ်ားနွင့္ကုသ၍ ရသည္ဟု ဆိုေသာ္လည္း မိမိစားသံုးေသာ အစာအာဟာရကို မထိန္းသိမ္းလ်ွင္ ေရာဂါကို ထိန္းခ်ဳပ္မႈရရွိနိုင္မည္မဟုတ္ပါ။\n ဆီးခ်ိဳေသြးခ်ိဳေဝဒနာရွင္မ်ားအတြက္ အစာအာဟာရနွင့္ ေသြးခ်ိဳဓာတ္ထိန္း ျခင္းသည္ မျဖစ္မေနလိုက္နာရမည့္ကုထံုးျဖစ္ပါသည္။ ဆီးခ်ိဳ၊ေသြးခ်ိဳေဝဒနာရွင္ မ်ားစားသံုးရမည့္ အစားအစာဟူ၍ သီးသန္႔မရွိဘဲ ပံုမွန္စားသံုးေသာ အစားအစာမ်ား ကိုမွန္ကန္ေသာ အခ်ိဳးအဆနွင့္ စားသံုးရမွာျဖစ္ပါတယ္။ အစာအာဟာရကုထံုး၊ ေဆးဝါးကုထံုးနွင့္ ပံုမွန္ ကုိယ္လက္ေလ့က်င့္ခန္း မ်ားကို ျပဳလုပ္ေပးပါက ဆီးခ်ိဳ၊ ေသြးခ်ိဳေရာဂါကို ေကာင္းမြန္စြာ ထိန္းခ်ဳပ္နိုင္မည္ ျဖစ္ပါသည္။\n၁။ နံနက္စာ၊ ေန႔လည္စာနွင့္ ညစာမ်ားကို ပံုမွွန္စားေနက်အခ်ိန္သတ္မွတ္၍ စားသံုးပါ။\n၂။ အမွ်င္ဓာတ္ၾကြယ္ဝစြာပါဝင္ေသာ အစားအစာမ်ားကို အေျမာက္အမ်ား စားသံုးပါ။ (ဥပမာ ။ ။ ဆန္လံုးညို၊ ေပါင္မုန့္ညိဳ၊ ဟင္းသီးဟင္းရြက္အမ်ိဳးမ်ိဳး၊ အသီးအနွံအမ်ိဳးမ်ိဳး၊  ပဲအမ်ိဳးမ်ိဳး၊ အခြံမာသီးအမ်ိဳးမ်ိဳး။)\n၃။ ေရကိုသာအဓိက ေသာက္သံုးေပးပါ။ ေကာ္ဖီေစ့ကို ၾကိတ္ေဖ်ာ္ထားေသာ ေကာ္ဖီ၊ ေရေႏြးၾကမ္း၊ green tea တိုု႔ကိုလည္း ေသာက္သံုးနိုင္ပါတယ္။ သို႔ေသာ္ ေကာ္ဖီမစ္နွင့္ လက္ဖက္ရည္တို႔ကိုေတာ့ ေရွာင္ၾကဥ္ပါ။\n၄။ ကစီဓာတ္ပါေသာ အစားအစာမ်ားကိုေတာ့ အသင့္အတင့္သာ စားသံုးပါ။\n(ဥပမာ။ ။ ဆန္၊ ဂ်ံဳ၊ ေျပာင္း၊ ကန္စြန္းဥ၊ ပိန္းဥ၊ ပေလာပီနံဥ၊ ပဲျမစ္၊ အာတာလြတ္ဥ)\n၅။ အသားအမ်ိဳးမ်ိဳး၊ ဥအမ်ိဳးမ်ိဳး၊ ငါး၊ ပုဇြန္၊ အဆီထုတ္ထားေသာ နို႔နွင့္ ႏို႔ထြက္ ပစၥည္းမ်ားကိုလည္း အသင့္အတင့္သာစားသံုးပါ။\n၆။ သံလြင္ဆီ၊ နွမ္းဆီ၊ ပဲဆီ၊ ဟင္းသီးဟင္းရြက္ဆီ စသည့္ ဆီအမ်ိဳးမ်ိဳးကိုေတာ့ အနည္းငယ္သာ စားသံုးပါ။\n၇။ အခ်ိဳ႕မႈန္႔၊ ခ်ိဳေသာမုန္႔ပဲသေရစာအမ်ိဳးမ်ိဳး၊ နို႔ဆီ၊ နို႔မႈန္(Creamer)၊ သၾကား၊ ၾကံသကာ၊ ထန္းလ်က္၊ အခ်ိဳရည္အမ်ိဳးမ်ိဳး၊ ၾကာရွည္ခံေအာင္ ျပဳလုပ္ထားေသာ အစားအစာမ်ား (စည္သြပ္ဘူး၊ ဝက္အူေခ်ာင္း၊ ၾကက္အူေခ်ာင္း)  စသည္တို႔ကိုေတာ့ လံုးဝေရွာင္ၾကဥ္ပါ။\n၈။ ဆီးခ်ိဳ၊ ေသြးခ်ိဳ ေဝဒနာရွင္မ်ားသည္ Plate Model ပံုစံျဖင့္ စားသံုးသင့္ပါသည္။\n ပန္းကန္ျပားတစ္ခ်ပ္ကို အလယ္တိတိကေနပိုင္း၍ ျမင္ၾကည့္ပါ။\n တစ္ဝက္ကို ဟင္းသီးဟင္းရြက္ အမ်ိဳးမ်ိဳး ခ်က္ျပဳတ္၍ထည့္ပါ။\n က်န္တစ္ဝက္ကို ၂ပိုင္းခြဲလိုက္ပါ။\n ၁ပိုင္္းကို ဆန္၊ ဂ်ံဳ၊ ေျပာင္းအစရွိသည့္ အစားအစာမ်ားကို ထည့္ပါ။\n က်န္ ၁ပိုင္းကို အသား၊ ငါး၊ ဥ၊ ပုဇြန္ အစရွိသည့္တို႔ကိုထည့္ပါ။\n မွန္ကန္ေသာ အစာအာဟာရကို သင့္တင့္မွ်တစြာ စားသံုးျခင္းသည္ ဆီးခ်ိဳေသြးခ်ိဳေရာဂါအတြက္ အလြန္ အေရးၾကီးပါသည္။ ေရွာင္ၾကဥ္ရမည့္ အစားအစာ မ်ားကို လံုးဝ ေရွာင္ၾကဥ္ပါ။ ေဆးမွန္မွန္ေသာက္ပါ။ ကိုယ္လက္လႈပ္ရွားမႈလုပ္ပါ။ ဆီးခ်ိဳ၊ ေသြးခ်ိဳကို ပံုမွန္ေသာက္ပါ။ ရလဒ္မ်ားကို မွတ္သားထားပါ။\n![FB_IMG_1524891785523.jpg](https://steemitimages.com/DQmNTrVPv1cbwVssyBwjV7KN1SZFGNJ9tn8WfmQZLj9sbtX/FB_IMG_1524891785523.jpg)",
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