7 ʻano o nā meaʻai ʻehaʻeha kahi e hoʻopili ai i ka Osteoarthritis

Hiki i kekahi mau meaʻai ke hoʻoulu i ka osteoarthritis (osteoarthritis). Ma kēiaʻatikala, hele mākou i loko o nā ʻano ʻano kai 7 e hiki ai i nā ʻehaʻeha o ke kani a me ka arthritis (arthritis). ʻO kaʻaiʻai he wahi koʻikoʻi i ka pale a me ka hoʻohaʻahaʻa ʻana i nā maʻi hui - a hiki i kēia ʻatikala ke hāʻawi iā ʻoe i ka ʻike kūpono a maikaʻi e pili ana i ka mea āu e hōʻalo ai flare-UPS.

 

ʻO ke kuʻi ʻana, ʻo ia hoʻi ka mumū o nā hono e kōkua ai e wāwahi i ka cartilage haʻalulu nui - a ʻo ia ka mea e alakaʻi ai i ka osteoarthritis. Aia kekahi mau maʻi o ke kuʻina o ka rheumatic, ma waena mea māmā ululau, kahi e alakaʻi ai i ka luku pū ʻia a me nā deformity o nā hono (e laʻa me nā manamana kekee a kūlou a i ʻole nā ​​manamana wāwae - e like me osteoarthritis o nā lima). No ka mea hope (RA), paipai mākou i ka hoʻohana ʻana i kēlā me kēia lā hana maʻamau i nā mīkina lima paʻa og mīkini'opihia socks no nā rheumatologists (wehe i ka loulou hou).

 

- Kākau ʻia e: ʻO nā keʻena ʻeha - Interdisciplinary Health 'Oihana Lambertseter (Oslo) [E ʻike i ka ʻike kikoʻī piha ʻaneʻi - wehe ʻia ka loulou ma ka puka makani hou]

- Hōʻano hou ʻia: 12.10.2022

 

- He ola maikaʻi i kēlā me kēia lā no ka poʻe me ka rumatika a me ka poʻe me ka ʻeha mau

E hakakā mākou no nā mea maʻi me nā maʻi ʻē aʻe a loaʻa iā lākou ka maikaʻi ke loaʻa ka mālama ʻana a me ka hoʻokolokolo. No laila ke noi aku nei mākou iā ʻoe e like me kā mākou ʻaoʻao FB og kā mākou wahi kai YouTube i Pūnaehana Pūnaewele e hui pū me mākou i ke kaua no ka holomua o ke ola no kēlā me kēia lā no nā tausani o ka lehulehu.

 

E hele ana kēia ʻatikala i loko o ʻehiku mau ʻano o nā meaʻai hoʻowali - ʻo ia hoʻi, ʻehiku mau mea pono ʻoe e hōʻalo ai inā loaʻa iā ʻoe ka osteoarthritis a me ka maʻi kō. Ma ka lalo o ka ʻatikala, hiki iā ʻoe ke heluhelu i nā manaʻo mai nā mea heluhelu ʻē aʻe, a me ka ʻike ʻana i nā ana ponoʻī i ʻōlelo ʻia a me kahi wikiō me nā hoʻomaʻamaʻa i kūpono i ka poʻe me ka osteoarthritis.

 

1. ʻarlelo

ʻO nā meaʻai i kiʻekiʻe i ke kō - e like me nā pā (e like me nā berena kula a me nā pā), nā kuki a me nā meaʻono - hiki ke hoʻololi maoli i ka hana o kāu ʻōnaehana pale. ʻOiaʻiʻo, ua hōʻike ʻia ka noiʻi ʻana i ka pane pro-inflammatory i ka wā e ʻai ana i ke kō nui i ke kō e hiki ai i ka ʻōnaehana kūloko ke hoʻoweliweli ʻia e kōkua i nā huakaʻi a me nā pathogens (1). ʻAe, pololei kēlā- kō a me nā mea kōkua pro-inflammatory maoli e maʻi ai ʻoe.

 

ʻO kēia hopena i kapa ʻia ʻo "Glyco-Evasion-Hypothesis" i mea e kōkua ai i ka hoʻonui i ka huhū i kou kino a me nā hono. I ka hōʻuluʻulu ʻana, ʻo kēia no ka hoʻopunipuni ʻia o kāu ʻōnaehana pale ʻole i ka hoʻouka kaua ʻana i nā microbes, nā pathogens a me "nā kānaka ʻino ʻē aʻe" - akā kōkua ia iā lākou e hoʻolaha hou aku i ka mumū a me ka mumū.

 

ʻO ka hopena he hana ʻoi ka pro-inflammatory a me ka hopena e hoʻopiʻi i ka hoʻomoʻe ʻana i ka wai a me nā hopena maʻi i ka iwi o nā iwi a me nā ʻoki. ʻO ka hala ʻana o kēia manawa, hiki i kēia ke hōʻeha i ke aʻa a neʻe iho i ka cartilage a me nā iwi iwi ʻē aʻe. Manaʻo mākou i ka hoʻohana ʻana i ka meli a i ʻole keʻokeʻo maple pae e like me nā mea kū kūlohelohe no ke kō.

 

Hoʻomaopopo mākou iā ʻoe ʻo kekahi o nā ala maikaʻi loa e pale aku ai i ka paʻa ʻana ma o ka hoʻoikaika ʻana i nā ʻoi kūpaʻa kokoke. ʻO kēlā mau pale pale ka mea nui e pili ana i ka hoʻoikaika ʻana i nā mākeke e hōʻoluʻolu i nā ʻōpū. No ka laʻana, hoʻomaʻamaʻa i nā ʻūhā, nā noho a me nā kuʻekuʻe hiki ke lilo i ala maikaʻi loa e hōʻoluʻolu i nā puʻupuʻu a me nā kuli piko.2). ʻO ke wikiō ma lalo nei e hōʻike nei i nā hōʻike o nā hoʻomaʻamaʻa hip osteoarthritis maikaʻi.

 

VIDEO: 7 Hoʻomaʻamaʻa kūʻē i ka Osteoarthritis ma ka Hip (Kaomi ma lalo nei e hoʻomaka i ka wikiō)

Eʻoluʻolu e hoʻopaʻa inoaʻana no ka manuahi i ko mākou hui - a e hahai i kā mākou ʻaoʻao ma FB no kēlā me kēia lā, nā ʻōlelo aʻoaʻo olakino free a me nā papahana hoʻoikaika ʻia e hiki ke kōkua aku iā ʻoe i ka olakino maikaʻi aʻe.

 

 

2. ʻO ka paʻakai

ʻO ka ʻai nui i ka paʻakai e hiki ai i nā wahī i ke kino ke hoʻomaka e huehue no ka mea hoʻomaka lākou e paʻa i ka wai nui. ʻLelo ia, pono nā minela paʻakai i kou kino e hana - akā ʻo ka mea a mākou e kamaʻilio nei ma aneʻi ka mea e hana ke loaʻa nui iā ʻoe.

 

ʻO ka Arthritis Foundation e pili ana i nā kiʻi i manaʻo ʻia ʻaʻole pono e ʻai kekahi ma mua o ka 1.5 ka paʻakai o ka paʻakai i ka lā. E kau i kēia ma luna o ke ʻano, ʻike nui nā kānaka i ka 3.4 kalama i kēlā me kēia lā e like me ka noiʻi. Pēlā ka ʻoi aku ma mua o ʻelua mau manawa ʻelua e like me ke ʻano loiloi.

 

Hoʻopilikia kēia i nā hopena kūlohelohe i loko o nā pūʻulu a me nā ʻāpana - me ka hōʻuluʻulu wai e pili ana - a ʻo ia ka hopena e hoʻonui i ka hanana o ka ʻeha hui a me ka maʻi pākī.

 

3. Hana me ka

Hoʻomoʻa pinepine nā meaʻai iʻa i ka aila pro-inflammatory a loaʻa ka momona o ka momona saturated, ʻoihana pū kekahi. ʻO kekahi o nā laʻana maʻamau o ia ʻano meaʻai nā donut a me nā french fries. Ma muli o ka hui pū ʻana o ka ʻike a pehea e hana ʻia ai kēia mau meaʻai, ʻike ʻia kēia mau mea he mumū nui - ʻo ia hoʻi, kōkua lākou i ka hoʻonui a me ka ikaika o ka hopena i loko o kou kino.

 

ʻAʻole mākou e ʻōlelo nei ʻaʻole ʻae ʻia e leʻaleʻa iā ʻoe iho i kekahi manawa, akā ke waiho nei ka pilikia i loko o kahi ʻāpana o kāu meaʻai i kēlā me kēia lā. Inā ʻoe e noʻonoʻo nei i nā maʻi ʻehaʻeha, e like me ka rehema rheumatic, a laila ʻoi aku ke koʻikoʻi o ka pili i ke kīpē ʻana a pale aku i nā hoʻowalewale ʻole ʻia.

 

ʻO ka "fibromyalgia diet" kahi laʻana maikaʻi o ka hōʻiliʻili o nā rula a me nā ʻōlelo aʻoaʻo anti-inflammatory dietary. Manaʻo mākou e heluhelu ʻoe ma o ka ʻatikala ma lalo inā ua ʻeha ʻoe i ka osteoarthritis, arthritis, fibromyalgia a i kēlā mau ʻeha ʻehaʻeha koʻikoʻi.

 

Heluhelu pū kekahi: - Hōʻike noiʻi: ʻO kēia ka Best Fibromyalgia Diet

Kaomi aku i ke kiʻi a i ʻole ka loulou ma luna e heluhelu hou aʻe e pili ana i ka meaʻai kūpono i hoʻolaʻa ʻia i ka poʻe me fibromyalgia, nā maʻi ʻeha a me nā ʻehaʻeha.

 

4. ʻO ka palaoa keʻokeʻo

ʻO nā huahana palaoa i hoʻoili ʻia, e like me ka keʻokeʻo keʻokeʻo, e hōʻeuʻeu i ka piʻipiʻi kino o ke kino. ʻO ia ke kumu a me ka osteoarthritis a me ka arthritis e hoʻomaʻaloli maikaʻi loa i ka ʻai ʻana i ka ʻai nui, cereal a me nā cereal. Manaʻo kekahi nui i ʻike lākou i ka holomua nui i ko lākou ʻehaʻeha ʻana a me ka hana hoʻowalī ʻana ma o ka hōʻea ʻana o ka gluten.

 

ʻO ka palaoa keʻokeʻo a me nā huahana i hoʻoulu ʻia e like me kēia i hoʻopili hou i ka hoʻoulu ʻia ʻana o ka ʻōpū a hoʻonui i ka ʻeha like pū. No laila inā ʻoe ʻai i ka nui o nā huahana like ʻole a ua hoʻopulapula ʻia e ka osteoarthritis a laila pono ʻoe e ʻoki a ʻoki ʻole i kāu meaʻai.

 

5. Nā huahana Omega-6 i nā momona

Ua hōʻike ʻia nā noiʻi ʻo ka loaʻa nui o nā omega 6 momona i loko o kou meaʻai e hiki ke hoʻonui i ka nui o ka maʻi cardiovascular maʻi, ke kanesa, ka ʻeha a me nā ʻōmole autoimmune. Ua ʻike ʻia he pilina like ʻole ma waena o nā omega 3 momona (anti-inflammatory) a me ka omega 6 hiki ke hoʻoulu i nā pilikia a hoʻonui i ke kino huahū no ka poʻe me ka osteoarthritis a me ka arthritis.

 

Loaʻa loa ia me nā omega 6 momona i loko o nā meaʻai kūlohelohe e like me ka ʻai junk, nā pōpoki, nā kīkīkē, nā kūmole kūmole a me ka ʻiʻo i mālama ʻia (e like me ka salami a me ka ham hamama). ʻO ke kumu o kēia e hōʻalo ke kanaka me ka maʻi kōpaʻa i kēia ʻano meaʻai - a e nānā nui i nā meaʻai i loaʻa ka nui o ka omega 3 (e like me ka iʻa aila a me nā nati).

 

Hiki ke noi ʻia ʻo ka luʻi no kēlā me kēia mea e ʻeha nei i nā maʻi hui rumatika - a ʻike ʻia nō hoʻi he kumu hoʻokahi ko kēia aʻa. ka lehulehu o nā pōmaikaʻi olakino maikaʻi. ʻO kēia no ka mea he hopena anti-inflammatory ikaika ka ginger. Inu ka poʻe he nui me ka osteoarthritis i ka ginger ma ke ʻano he tī - a laila ʻoi aku ka maikaʻi a i 3 mau manawa i ka lā i nā wā ke ikaika loa ka mumū i nā hono. Hiki iā ʻoe ke ʻike i kekahi mau ʻano ʻokoʻa like ʻole no kēia ma ka loulou ma lalo.

 

Heluhelu pū kekahi: - 8 keu pono ke olakino o ka ʻai ʻana i ka luʻi

 

6. Nā huahana huahana

Hoʻokumu nā huahana waiū i nā hopena inflammatory i kekahi poʻe - a laila hāʻawi i ke kumu no ka hoʻonui ʻia o ka ʻeha hui a me ka maʻi pākī. A he noiʻi noiʻi 2017 (3) hōʻike i nā poʻe he nui i ka maʻiʻalani e hiki ke loaʻa i kahi hōʻemi i nā hōʻailona a me ke hōʻeha ma o ka hōʻoki ʻana i ka waiū bipi.

 

Ua ʻike ʻia kekahi hoʻololi ʻana i ka wai ʻalemona ma ke ʻano maikaʻi. No ka mea laila e kiʻi hou ana ʻoe i nā momona momona a me nā mea nui pono.

 

7. Alue

ʻO ka alakika, a me ka pia pinepine, he waiwai iʻoi aku ka nui o ka hoʻomaʻemaʻe. ʻIke mau ʻia nā purines i nā mea he nui ma mua o ka wa uric acid i loko o ke kino, ma waena o nā mea ʻē aʻe, e hāʻawi ai i ke kumu gout, akā he mea maʻamau ka hoʻopili nui ʻana i nā huhū o kou kino a me nā ʻāpana.

 

Kuhi no nā poʻe makemake nui loa i ka pia. Akā inā makemake ʻoe i ka hōʻeha ʻana a me ka hōʻeha ʻana, a laila pono ʻoe e hōʻoki i ka waiʻona. Eia kēlā.

 

 

Manaʻo ʻia nā ana ponoʻī no ka arthrosis, arthritis a me ka ʻeha hui

Nīnau ka nui o kā mākou poʻe maʻi iā mākou e pili ana i nā ana ponoʻī e hiki ke hoʻohaʻahaʻa i ko lākou osteoarthritis a me ka ʻeha hui. Maʻaneʻi, e hoʻololi ʻia kā mākou ʻōlelo aʻoaʻo a me nā ʻōlelo aʻoaʻo i nā wahi i hoʻopilikia ʻia e ka osteoarthritis. Inā ʻo ia, no ka laʻana, ʻo ka osteoarthritis ma ka ʻāʻī ke kumu o nā pilikia nerve paʻa, makemake mākou e hoʻohana i kēlā me kēia lā ʻāʻī hammock e hoʻomaha i nā ʻiʻo a me nā hono o ka ʻāʻī - a e hoʻemi i ka pilikia o ka pinching.

 

No laila mākou e hoʻokaʻawale i kā mākou mau manaʻo i ʻehā mau ʻāpana:

1. ʻO ka lima a me ka manamana lima
2. ʻO ka osteoarthritis wāwae
3. Knee osteoarthritis
4. ʻāʻī osteoarthritis

 

1. Nā ana pono'ī e kū'ē i ka arthrosis ma nā lima a me nā manamana lima

Hiki i nā lima lima lima ke ho'ēmi i ka ikaika o ka lima a me nā manamana lima. No ka osteoarthritis ma nā manamana lima a me nā lima, hauʻoli mākou e paipai nā hui kūmole, no ka mea, loaʻa kēia mau mea i ka hopena i kākau ʻia i ka hāʻawi ʻana i ka hana lima maikaʻi aʻe i ka osteoarthritis. Ma waho aʻe o kēia, paipai mākou i ka hoʻomaʻamaʻa ʻana i kou ikaika paʻa nā mea hoʻomaʻamaʻa lima maʻamau (Wehe nā loulou ma ka puka aniani hou).

 

Nā kōkua no ka osteoarthritis lima: Nā mīkina lima kaomi

Kaomi ma ke kiʻi a i ʻole ka loulou ʻaneʻi e heluhelu hou e pili ana i kēia mau mīkina lima. He nui ka poʻe me ka maʻi arthrosis a me ka arthritis e hōʻike i ka hopena maikaʻi i ka wā e hoʻohana ai i kēia mau mea.

 

2. Nā ana pono'ī e kū'ē i ka arthrosis ma nā wāwae a me nā manamana wāwae

Hiki i ka Osteoarthritis ma ka wāwae ke hoʻoulu i ka ʻeha a me ka ʻoʻoleʻa. Hiki iā ia ke alakaʻi i nā hoʻololi hui i nā manamana wāwae e hiki ke hoʻonui i ka ʻōlelo hallux valgus (wāwae kuilima). Ke noi ko mākou poʻe maʻi i nā ʻōlelo aʻoaʻo maikaʻi no kēia ʻano osteoarthritis, hauʻoli mākou i ka hoʻohana ʻana i kēlā me kēia lā wili lomilomi wāwae, hāʻawiʻae og mīkini'opihia socks (Wehe nā loulou ma ka puka aniani hou).

 

Nā kōkua no ka osteoarthritis wāwae: Kāpena hoʻoliʻiliʻi

ʻO kēia nā pūkini hoʻoemi hāʻawi i ka paʻi a me ke kākoʻo maikaʻi a puni ka wāwae o ka wāwae a me ka ʻāpana kuʻekuʻe. ʻO kekahi o nā kumu nui o nā socks compression ka hoʻonui ʻana i ke kahe koko i nā ʻiʻo, tendons a me nā hono. ʻO ka hoʻonui ʻia ʻana o ke kahe ʻana a laila hāʻawi i ka hoʻonui ʻana i ka loaʻa ʻana o nā meaʻai no ka hoʻohana ʻana i nā hana hoʻōla a hoʻoponopono. Kaomi ma ke kiʻi a i ʻole ka loulou ma luna e heluhelu hou e pili ana i ka hana ʻana.

 

3. Nā ana pono'ī e kū'ē i ka osteoarthritis o ke kuli

ʻO ka ʻaʻahu a me ka ʻāʻī ʻana i nā kuli hiki ke hoʻopilikia i ke ola o kēlā me kēia lā. Ma keʻano maʻamau, hiki i ia mau maʻi ke alakaʻi iā ʻoe i ka hele liʻiliʻi a me ka liʻiliʻi o ke kelepona ma muli o ka ʻeha. No kēia ʻano ʻeha hui, loaʻa iā mākou ʻelua manaʻo nui - ma ke ʻano o kākoʻo kūloko i ke kuli og salve arnica (Wehe nā loulou ma ka puka aniani hou). Hiki ke lomilomi ʻia ka hope i loko o nā hono ʻeha a hāʻawi i ka hoʻomaha ʻeha.

 

Nā ʻōlelo aʻoaʻo e kūʻē i ka osteoarthritis kuli: ʻO ka hamo Arnica (mimi ʻia i ka hui kuli)

He nui ka poʻe me ka arthrosis a me ka arthritis ma nā kuli, a me nā hui ʻē aʻe, e hōʻike i kahi hopena maikaʻi a hoʻomaha i ka wā e hoʻohana ai i ka hinu arnica. Hoʻohana ʻia ia ma ka lomilomi ʻana i ka ʻaila i loko o ka ami ʻeha. Kaomi ma ke kiʻi a i ʻole ka loulou ʻaneʻi e heluhelu hou e pili ana i ka hana ana.

 

4. Nā ana pono'ī e kū'ē i ka osteoarthritis o ka'ā'ī

Ua ʻōlelo mua mākou e hiki i ka osteoarthritis a me ka calcifications ma ka ʻāʻī ke hoʻāla i nā kūlana ʻokiʻoki no nā aʻalolo. Hiki i kēia ke alakaʻi i ka hoʻonui ʻana i ka ʻeha a me ka ʻāʻī. ʻO kekahi o kā mākou mau ʻōlelo aʻoaʻo nui no ka poʻe e loaʻa ana i ka osteoarthritis ʻāʻī ʻo ka hoʻohana ʻana i moe ʻāʻī (ʻike pū ʻia ʻo ka hammock neck). Hana ia ma ka hohola iki ʻana i nā ami, a hāʻawi i ka hōʻoluʻolu i nā ʻiʻo a me nā aʻalolo. Ua hōʻike ʻia ka noiʻi e like me ka 10 mau minuke o ka hoʻohana ʻana i kēlā me kēia lā i kākau i kahi hopena hoʻomaha i ka ʻeha ʻāʻī. Ma waho aʻe o kēia, hauʻoli pū mākou e paipai mea ʻala wela - e hoʻopau i nā ʻiʻo ʻāʻī paʻa.

 

Nā kōkua no ka osteoarthritis neck: ʻāʻī hammock (no ka decompression a me ka hoʻomaha)

ʻAʻohe kānalua liʻiliʻi e kau ʻia ko mākou ʻāʻī i ke koʻikoʻi nui i ko mākou wā hou. ʻO ka hoʻonui ʻia ʻana o ka hoʻohana ʻana, ma waena o nā mea ʻē aʻe, nā PC a me nā kelepona paʻa i alakaʻi i ka hoʻouka paʻa a me ke kaomi ʻana i nā ʻiʻo a me nā hono o ka ʻāʻī. ʻO ka hammock neck hāʻawi i kou ʻāʻī i kahi hoʻomaha kūpono - a hiki ke hōʻike i ka noiʻi ma kahi o 10 mau minuke o ka hoʻohana ʻana i kēlā me kēia lā i hōʻemi ʻia ka ʻeha ʻāʻī a me ka emi ʻana o ke kaomi nerve. E kaomi i ke kiʻi a i ʻole ʻaneʻi e heluhelu hou e pili ana i keia ana akamai ponoi.

 

Nā keʻena ʻeha: E kelepona mai iā mākou

Hāʻawi mākou i ka loiloi hou, ka mālama ʻana a me ka hoʻomaʻamaʻa hoʻomaʻamaʻa ʻana no ka ʻeha i loko o nā ʻiʻo, nā aʻa, nā hono a me nā aʻalolo. Ua loaʻa i kekahi o kā mākou mau kauka "ʻoihana me ka osteoarthritis".

E ʻoluʻolu e hoʻokaʻaʻike mai iā mākou ma o kekahi o ko makou mau keena lapaau (e wehe ʻia ka nānā ʻana o ke keʻena ma kahi pukaaniani hou) a i ʻole ko mākou ʻaoʻao Facebook (Vondtklinikkenne - Health and Training) inā he nīnau kāu. No ka hoʻopaʻa inoa ʻana, loaʻa iā mākou he XNUMX mau hola ma ka pūnaewele ma nā keʻena lapaʻau like ʻole i hiki iā ʻoe ke ʻimi i ka manawa kūkākūkā e kūpono iā ʻoe. E ʻoluʻolu ʻoe e kelepona iā mākou i nā hola wehe o ke keʻena. Loaʻa iā mākou nā keʻena interdisciplinary ma, ma waena o nā wahi ʻē aʻe, Oslo (incl Noho ʻo Lambert) a me Viken (Laau maka og Kuʻina). Ke kali nei kā mākou mau kauka lapaʻau akamai i ka lohe ʻana mai iā ʻoe.

 

 

ʻIke hou aku e pili ana i ka osteoarthritis a me ka ʻeha hui? E hui pū me kēia hui!

Hui pū me ka hui FacebookʻO ka Rheumatism a me Chast Pain - Norway: Ke noiʻi a me ka lono»(Kaomi ma aneʻi) no ka hōʻano hou loa e pili ana i ka noiʻi a me ka pāpā ʻana e pili ana i ka maʻi rūumatic a me ka maʻi maʻamau. Eia, hiki i nā lālā ke loaʻa ke kōkua a me ke kākoʻo - i nā manawa āpau o ka lā - ma ka hoʻololi o ko lākou mau ʻike a me ke aʻo ʻana.

 

E hōʻoluʻolu e kaʻana like i ka pāhana kaiapili

Eia hou, makemake mākou e noi ʻoluʻolu iā ʻoe e kaʻana like i kēia ʻatikala ma ka media media a i ʻole ma kāu blog (e ʻoluʻolu e loulou pololei i ka ʻatikala). ʻO ka hoʻomaopopo ʻana a me ka hoʻonui ʻana i ka nānā ʻana ʻo ia ka hana mua i ke ola o kēlā me kēia lā no ka poʻe me ka rumatika a me ka ʻeha mau.

manaʻo kōkua: 

Koho A: Kaʻana pololei i ka FB - E kope i ka helu wahi pūnaewele a kāpili iā ia ma kāu ʻaoʻao facebook a i ʻole kahi hui facebook pili he lālā ʻoe no. A i ʻole kaomi i ke pihi "SHARE" ma lalo e kaʻana like i ka pou ma kāu facebook.

E paʻi aku i kēia e kaʻana hou aʻe. Mahalo nui iā ʻoe i nā poʻe a pau e kōkua i ka hoʻonui ʻana i ka ʻike nui ʻana i nā maʻi maʻi ʻeha.

Ke koho B: pili pololei i ka ʻatikala ma kāu blog.

Koho C: Hahai a kūlike ʻO kā mākou ʻaoʻao Facebook (kaomi ma aneʻi inā makemake ʻia)

a hoʻomanaʻo hoʻi e waiho i kahi helu hōkū inā makemake ʻoe i ka ʻatikala:

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kumu:

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