1. Manya malu adi akufikisha ku tunyinganyinga ne enza bua umone mua kupita natu: Manya malu adi akufikisha ku tunyinganyinga ne keba mushindu muimpe wa kupita nawu.
Mu malu aa mudi diteka mikalu, kulonga mua kuikisha ne kukeba diambuluisha kudi balunda anyi kudi munganga.
2. Ikala ne tshibidilu tshia kuibidija mubidi: Mbimueneke ne: dibidija mubidi didi dipetesha muntu disanka ne dikepesha tunyinganyinga.
4. Udia biakudia bimpe: Kudia biakudia bimpe bidi ne bimuma, bisekiseki, biakudia bia ntete ne proteyine kudi mua kuambuluisha bua kuikala ne makanda a mu lungenyi.
Epuka biakudia bidibu benze nabi manga ne bintu bikuabu bia bungi bu mudi: diamba, kafe ne maluvu makole.
5. Ikala ne bantu badi bakuambuluisha: Ikala ne bantu badi ne meji mimpe badi mua kukuambuluisha ne kukukolesha.
6. Ikala ne lungenyi lua kudifila ne lungenyi lua kudiolola: Kuelangana meji a malu a mu Bible, kuelanganapu mupuya bikole ne kuenza malu makuabu adi mua kukuambuluisha bua kudiolola kudi mua kukepesha tunyinganyinga ne kuakaja lungenyi luebe.
7. Keba diambuluisha dia baminganga: Wewe ne bimanyinu bia dibungama, kuelakanyi bua kukeba diambuluisha dia munganga.
Kuenza malu ne lukasa kudi mua kuambuluisha bua bimanyinu kabibipiji.
8. Difundila bipatshila biudi mua kukumbaja: Ambula midimu minene ne uyikosele mu bikese bua kuyipitshi bukole.
9. Enza malu adi akusankisha: Enza malu adi akusankisha ne adi akupetesha disanka.
10. Ikala ne dianyisha: Tuishila mêsu pa malu mimpe adi mu nsombelu webe ne ikala ne dianyisha bua malu aa.
11. Dilama: Longa malu adi atangila dibungama ne bimanyinu biawu bua umanye mua kudijingulula ne kukeba diambuluisha padibi bikengela.
12. Keba diambuluisha bua malu makuabu a masama a mu lungenyi: Kutabalela malu makuabu a masama a mu lungenyi bu mudi kanyinganyinga anyi dibungama kudi mua kuambuluisha bua kubenga kupeta disama dia dibungama.
13. Tangila makanda ebe a mu lungenyi: Ukonkonone bimpe nsombelu webe ne utangile makanda ebe a mu lungenyi.
Mendelson T, Tandon SD: Prevention of Depression in Childhood and Adolescence. Child Adolesc Psychiatr Clin N Am. 2016, 25 (2): 201-18.
Cuijpers P: Indirect Prevention and Treatment of Depression: An Emerging Paradigm? Clin Psychol Eur. 2021, 3 (4): e6847.
Bird MJ, Parslow RA: Potential for community programs to prevent depression in older people. Med J Aust. 2002, 177 (S7): S107-10.
Whyte EM, Rovner B: Depression in late-life: shifting the paradigm from treatment to prevention. Int J Geriatr Psychiatry. 2006, 21 (8): 746-51.
Barrera AZ, Torres LD, Muñoz RF: Prevention of depression: the state of the science at the beginning of the 21st Century. Int Rev Psychiatry. 2007, 19 (6): 655-70.
Berk M, Woods RL, Nelson MR, Shah RC, Reid CM, Storey E, Fitzgerald SM, Lockery JE, Wolfe R, Mohebbi M, Murray AM, Kirpach B, Grimm R, McNeil JJ: ASPREE-D: Aspirin for the prevention of depression in the elderly. Int Psychogeriatr. 2016, 28 (10): 1741-8.
['Dibenga kuambula bujitu: bua malu a luondapu']
['Site eu udi ne tshipatshila tshia kulongesha ne kumanyisha patupu, ki ntshia kufila mibelu ya manga anyi midimu ya baminganga to.']
['Malu adibu bafile aa kaena ne bua kuambuluisha bua kumanya disama kampanda anyi bua kudiondopa to, ne bantu badi bakeba mibelu ya malu a luondapu badi ne bua kuyikila ne munganga udi ne mukanda wa dianyisha dia mudimu.']
['Tangila ne: ordinatere udi ufila mandamuna a nkonko eyi utu utamba kupanga kujadika malu padiwu ne malu a bungi bu mudi bungi bua bantu badibu bakuate ne disama kampanda.']
['Ikala misangu yonso ukeba mibelu ya munganga anyi ya munganga mukuabu udi mumanye bimpe malu a luondapu. Kupepeji mibelu ya baminganga anyi kuanji kuanji kuindila bua kuyikeba anu bua bualu kampanda buudi mubale mu site eu to. Wewe wela meji ne: udi ne disama dia lukasa, fubidila 911 anyi ndaku diakamue ku lupitadi lua pabuipi nebe. Site eu anyi dienza mudimu nende ki mbienze bua kuikale malanda pankatshi pa munganga ne mubedi to.']
['Mikenji ya mu États-Unis idi ilomba bantu badi ne bukenji bua kuenza bintu kampanda bua kuenzabu malu makuabu.']
['Wewe mumone ne: bualu kampanda budi mu site wetu anyi mu midimu yetu budi bunyanga manême ebe a bintu, udi mua kututumina mukanda bua kutulomba bua kubujikija anyi kubupangisha bua kububala.']
['Badi ne bua kutuma dimanyisha edi mu mukanda ku Enternete (bala tshiena-bualu tshia "Contact" bua kupeta adrese wa Enternete). ']
['DMCA udi ulomba ne: mu dimanyisha diebe dia bualu budibu bamba ne: mbupangile bukenji bua kufundilangana malu mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mu mikanda mufunda mu mikanda mufunda mu mikanda mu mikanda mufunda mu mikanda mu mikanda mufunda mu mikanda mufunda mu mikanda mu mikanda mufunda mu mikanda mu mikanda mufunda mu mikanda mufunda mu mikanda mu mikanda mufunda mu mikanda mu mikanda mufunda mu mikanda mufunda mu mikanda mu mikanda mufunda mu mikanda mu mikanda mufunda mu mikanda mu mikanda mufunda mu mikanda mu mikanda mufunda mu mikanda mu mikanda mufunda mu mikanda mu mikanda mufunda mu mikanda mu mikanda mufunda mu mikanda mu mikanda mufunda mu mikanda mu mikanda mufunda mu mikanda mu mikanda mufunda mu mikanda mu mikanda mufunda mu mikanda mu mikanda mufunda mu mikanda mu mikanda mu mikanda mufunda mu mikanda mu mikanda mu mikanda mufunda mu mikanda mu mikanda mufunda mu mikanda mu mikanda mufunda mu mikanda mu mikanda mu mikanda mufunda mu mikanda mu mikanda mu mikanda mu mikanda mufunda mu mikanda mu mikanda mu mikanda mufunda mu mikanda mu mikanda mu mikanda mu mikanda mufunda mu mikanda mu mikanda mu mikanda mufunda mu mikanda mu mikanda mu mikanda mufunda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mufunda mu mikanda mu mikanda mu mikanda mu mikanda mufunda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mufunda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik']
['5) mukanda uudi wewe muine mufunde udi uleja ne: malu adi mu mukanda eu mmalelela ne udi ne bukokeshi bua kuenzeja bukenji budibu bamba ne: mbunyange.']
['ne 6) tshiala tshia muena bukenji anyi tshia muntu udi ne bukokeshi bua kuenza malu mu dîna dia muena bukenji. ']
['Nudi mua kututumina mesaje a ku Enternete ne lukonko anyi lungenyi luenu luonso.']
How to prevent depression?
1. Identify and manage stressors: Recognize the sources of stress in your life and find ways to manage them effectively.
This can include setting boundaries, practicing relaxation techniques, and seeking support from friends or a therapist.
2. Engage in regular physical activity: Exercise has been shown to improve mood and reduce symptoms of depression.
Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
3. Practice good sleep hygiene: Get enough sleep, stick to a regular sleep schedule, and create a relaxing bedtime routine.
Poor sleep can exacerbate depression symptoms.
4. Eat a healthy diet: A balanced diet with plenty of fruits, vegetables, whole grains, and lean protein can help support mental health.
Avoid processed foods and excessive sugar, caffeine, and alcohol.
5. Build a strong support network: Surround yourself with positive, supportive people who can provide emotional support and encouragement.
6. Practice mindfulness and relaxation techniques: Mindfulness meditation, deep breathing, and other relaxation techniques can help reduce stress and improve mood.
7. Seek professional help: If you are experiencing symptoms of depression, don't hesitate to seek help from a mental health professional.
Early intervention can prevent symptoms from worsening.
8. Set realistic goals: Break large tasks into smaller, manageable goals to avoid feeling overwhelmed.
9. Engage in activities you enjoy: Participate in hobbies and activities that bring you joy and a sense of accomplishment.
10. Practice gratitude: Focus on the positive aspects of your life and express gratitude for them.
This can help shift your mindset and improve your mood.
11. Educate yourself: Learn about depression and its symptoms so you can recognize them early and seek help if needed.
12. Seek help for other mental health issues: Addressing and treating other mental health issues, such as anxiety or trauma, can help prevent depression from developing.
13. Monitor your mental health: Regularly check in with yourself and assess your mental health.
If you notice changes in your mood or behavior, seek help.
14. Avoid isolation: Stay connected with friends and family, and participate in social activities.
Isolation can worsen depression symptoms.
15. Be kind to yourself: Practice self-compassion and avoid negative self-talk.
Treat yourself with the same kindness and understanding you would offer to a friend.
Remember, prevention is key, but if you do experience symptoms of depression, it's important to seek help from a mental health professional.
With the right support and treatment, depression is manageable, and you can lead a fulfilling life.
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