Пьер Дюкан - Я не умею худеть

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35

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37

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55

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geHme Koponcoro nepHoika arum 0ATaica», ItoTopbal AJIHTC1I OT 2 ilo 7 Affeti. 04tHaK0 eum Hropoil wan, BBIIAy 6onee

noTepH Beca, A0.71)KeH A.TIHTbC51 Ai:whale, OH AOJI/KeH 611ITb AOHOJIHell HOJIHBHT3MHHaM14, HO H36eragre ,z03 H AiurrenbHoro npHema. Ha npaicrince 3anaciro npeAno-irrwreAbHee noTpeoinrrb npoikyKTbr, coaepwanwe HHTamHHbi. HanpHmep, 2 pa3a B Heikelno rOTOBIrrb TeJlifilb10 nelieHb HJIH

}Ke Kaw,goe yTpo cbe,rkaTb JI0>KKy IIHBHLIX Apcofoiceil, FOTOBHTb mcycHble carbaTbi C KpacHbim nepHem, AaTyKom, nomHzkopamm mopxoBbio, Kai< TOJIbKO BbI cmo)KeTe BKJIIOLIHT13 11X B csoil pa-UHOH.

AMITEnbHOCTb 3TAI1A ATAKII

3TO OAHH 143 CaMMX BaNCHbIX MOMeHTOB AHeTbI, Hammy tITO Ho3Aeil-

CTBHe t114CTOPO 6e/IKa AJISI AOCTI4)KeHI451 3aHeTHoti nem' MOJIHHeHOCHO,

H HMeHHO Ha OCHOBe nepBoro IIHCTO6e/IKOBOTO 3Tana CTpOSITC51 TpH

APyrifx 3Tana AHeTbI, npHsoinunne K OKOHIlaTeAbH0ii CT36117IH3a1 Hil

Beca. KpoMe Toro, 6e.IncoHasi nHata 51111IgeTCSI HCKJII0t1HTCJIbH0 IIHTaTeJIb-

HOH 4}axT ee ,I1( JI 11 Tea b HO PO npeobisaHHA B munettapHTembHoil cHcTe-

me covkaeT HecomHeHmAil 344eKT CbITOCTH. K Tow )Ke pactneruteHHe

6e.Incos B nponecce meTa6om3ma npoH3BoAHT Kemoubt Benlecma,

o6ecnetHataiowe nyscTso CbITOCTH. arm Arta csoilcTBa 1103BOJI5IIOT

LarcTomy 6emy npeikompaTHTb HeymepeHHoe nornoweHme IIHIIlH H HaBecTH nopaikoK B Hec6anaHcHposaHHom IIHT3HHH.

104

3TAT1 LIPICT6IX 5EIIKOB ,, ATAKA,

HaxoHeu, 6naroaaps4 CBOeH 3011e1TlisHocm AaHHam gmeTa ikaeT

Heme,aneHHbie pe3ynbTaTbi, KoTopme noompFtioT IMIAPICHTOB H pcpen-

.0110T I/LX BO/110.

143 acero BbILUCCKa3aHHOF0 BM mo)KeTe cyarrb, HaCKOJIbK0 aam<-

HO onpeilenuTb 011THMaJlbHy10 1-1p040J1)KHTCJIbHOCTb nepaoro Traria.

CPEAHAA IIPOTJOIDKVITEIlbHOCTb 3TAF1A ATAKA -- 5 4HEO. AMEHHO

TWATEflbHIDIVI 1-10,1160P 11P040JD(VITETI6H0CTVI HOMOFAET HA FIEPBOM

3TAflE 11011YHVITb CAMblE 11YLIWVE PE3Vf1bTATH 6E3 COHPOTVIB11E-

FIVIO 1/1 RPYFOX AOCARHbIX OCTIO)KHEHVIO. B KOHUE FrIABbl HPVBETIE-

Hbl 0)KVIJIAEMblE PE3YrIbTATbi B LIVIOPAX. HAL1AE BCEFO 5 HHEO 3TAFIA

ATAKVI J1YHWE BCE[O n0rtx0H9T TEM, LEA 1l1u-1W BEC COCTABflAET

OT 10 go 20 Kr.

UeJlb — noTepsi Beca meHee 10 Kr

"UST TaKHX MeHee aM614111403HMX He/leg nytnuair Flp0,40.11)EHTe.T1bHOCTb

aria aTaKH — 3 A1-151, Hoene ger° MONCHO CIIOKOHHO nepexoAHTb K

cne,apomemy arany.

1.1e.ab — noTepn Beca meHee 5 Kr

ECJII4 MbI XOTHM 1436e>KaTb C/1141.11KOM peaKoil noTepH Heca, onHoro 11H-

CTO6eJIKOBOPO ,LkHFI MO)KeT 6bITb AOCTaTOLIHO. 0,E(HH „ReHb Talon AlleTb1

oxa3mHaeT Hecbma 3aMeTHbIl3 344err Ha opraHH3M, CapICHT xopo-

IIIHM Hatianom AlieTbi 14 B AOCTaT0141-10A Mepe noompneT nagliewroB K

ee npown)KeHmo.

IlpH sipxo Bmpa)KeHHom omweHHH

Roma wenaemasi HoTepH Heca 6onee 20 Kr 14.1114 nagHeHT HeoAHo-

xpaTHo H 6e3ycneumo Homepranc.H pa3.71141iHbIM Axel-am, nepHblik

3Tan Hoene KOHCyJIbTa111114 C Hpanom H C HenpemeHHEam yenosHem

TIOCTORHHOPO ynoTpe6neHH5I BO,E(M moweT 6bITb HpoAneH AO 7 H

Aaxce 10 Axell.

105

IbEP RIOKAH

BO3MO)KHbIE PEAKLINIA OPrAFIN3MA

• 341:141eicT HeMialikaHHOCTH H ffeo6xogumocm aAarrraux4 K Bosomy Bwor IHITaHHH.

B nepBbdi AeHb aTana aTaKI1 opraHHam 6opeTcx H HacTpaHnaeTcH Ha Hy-Axial Jra,4. ECTeCTBeHHO, Ha 3TOM 3TaHe ABepH OCTalOTCSI OTKpbITbI-

MI4 AAA MI40114X BKyCHbIX H tiacTo ynoTpe6nxembnc npoiwK-ros ru3Ta-

0,4HaKO mHorHe BbicoKoxanopHilxue H nplutbrxibie BKYCHOCTH

OKa3b1BalOTCH B cimcxe aanperneHHbnc. Haanylmmti cnoco6 60pb6bi C ttyBCTBOM orpaHHtlemn, KoTopoe

xaK MHHMMYM MO)KeT BO3HHKHyrb B Hatiane c06mo,1 eHHH Amena, — B HOJIHOil Mepe BOCII0J1b30BaTbC51 BO3MONCHOCTIIMH, npeikocTaximembi-

AmeToR. A HMeHHO: ecTb CTOJIbKO, CKOJIbK011Ie aaxotieTcx, Tamx npo-

AyKTOB, KaK POBHAHHa 141114 Tenscirma, pb16a, B TOM 1114c.ne xontieHmii JIOCOCb, KoxcepsHponammdi Tyxe4, Kpa6oBbie naxotiKH «cypHmH», yeTpHnbi, KpeseTKH; OMJIeTb1 pa3.11141IHMX cnoco6ox npHroTosneHHA C

HH3ICIIM coAep)Kam4em Alva; o6e33Kmpemibie MOI1011HbIe nponyirrbi; nocTHan BeTtuma; He 3a6bnia.g, KoHetnio, o (1).11axaxm C 06e3)KHpex-FILIM MOJIOKOM. To eCTb aameHHTe HexkocTaloutne Bicycosme ()my-me-HI431 K0.711411eCTBOM.

I CTIE11AOTE TAK, LITOBbl BCE[RA V1METb non PYKOlil BCE PA3PELLIEH-

• HblE 11P0AYKTbl 1114TAHVIA — B LLIKAOY 141114 X0.110,141411bHVIKE.

Kpome Toro, mime noAm coaAacT onlynlexHe HaHOJIHeH1451 H 6hICTpOrO HaCTyILTIeHliFI CbITOCT14. BbI 6yxteTe AocTaTogno tiacTo X0,1114Tb B TyaneT, TaK KaK, He Hmeff npHEbituu4 IIHTb CTOJIbKO, Baum HOLIKH 6y,LkyT Bb1H)KikeHbI Tpy/IHTbC1i, 1-1T06b1 BbIBeCTH BbITIHT)710 >KIM-KOCTb 14 Bpexime Bewecma.

Mcnaticiatii Bapnaffr tcpem-opione — ped.

3TAI7 glICTbIX SEJ7KOB «ATAKAH

Tamort Apeliaxc ocyuarr mbnuem-

spo TKaHb y )KeHIWIFI, moTopme tiacTo

CKJIOHHbI K 3a,4ep)mme so/kbi, oco6eHHo

B Horax, 6ekipax, now:Dmicax, nanbnax

pym I4 Anne. B3BeCIIBI1111Cb Ha c.neilyionAee yrpo,

BbI 6yAeTe IlpHYITHO yilHBJIeHbI nepBbl-

44 143 acex B14,a0B mflca Han6anee ripeanow-prrenbHoii 5781751eTCA KoHip-ta 143-3a Hammefthwero cogetpKakiptg Nopa B Het, Aanee cfleiwtor

fOBRAMHa 14 TefIRTf4Ha 41411 1\414 pe3yAbTaTamu.

B3BeILIHBal✓TeCb KaK MO)KHO gaine, oco6eHHo B TegeHne nepsmx Tpex Pe3yabTaTbi moryT MeHATb01 megacHo. KpoMe Toro, coxpanuTe

IIPI4EbriKY B3Be11114BaniCA maxabril Aexb, noTomy tITO min BeCbI — ',3TO

spar ,a)sl nanHeFornero tienosexa, TO xyAeionlero OHM sminnoTcH Apy- rOM H so3HarpaweHmem 3a orpaHwieHns.

B TegeHme nepsmx Asp( AHeil BbI mo>meTe gyBCTBOBaTb ce631 He-MHOTO yCTa1lbIMI3 H ,a,a)me Hecnoco6Hblmn Ha npogaiomeme gl4eTbl.

3T0 scero-Hascero o6br-mas peamnns oprata3ma Ha HOBOe, mor,Aa OH c>mmraeT )mHpbi 6e3 scTpe4Horo COI1pOTHBACHHA. Tam tITO Ha 3TOM

3Tane He pemomeHmeTcH BB0,411Tb mo6bie HOBbIe Harpy3xn. H36eraii-Te T51>KeJIbLX 4)H3HiLiecmix yupaNcHenii, CII0pTHBHLIX COpeBHOBaHHCI H

maTaHml Ha AbDmax, oco6eHHo ropHhix. Ho He oTmaKasailTech OT

rubasamis, Gera Tpycnoiji HMI Apyrlix CBOHX perydruipHba 1431114ecKllx TpeHnpoBOIC

ECM Bbl f1PMBIDIK111/1 3AHOMATbCF1 ENCETIFIEBHO, f1POR011>KAIATE, HO

flOMHVITE: KAKV1M 6b1 BI/WOM CI1OPTA Bbl NM YBF1EKAFIVCID, KA)Knbllil

nEHb 20 MI/IHYT 110CBALLIAOTE X0Ab6E, KOTOPAP 5IB11RETC51 HEOTIDEM-

FIEMOO HACTSIO FtVIETbl.

20 mmHyr xoith6br B AeHb BBM He npocTo pemomemytoTcsi, a npezamcm-saioTcH Ram RemapcTso H B CHJIy 3TOPO He BBJDTIOTC31 npe,a,meTom AAA 06- cyKIeH14.11.

Ha Tpellai AeHb yCTallOCTb fIpOXOLIHT H 06b1t1H0 cmeHseTcR mys-CTEOM aficl)optm H rIpl4JIHBOM ACH3HeHHbIX CHJI, ysein4=msaionwxcii no Mepe OTKTIOHeH1451 CTpeJIKH BeCOB B cTopoHy ymeHbuieHmi.

rIbEP LOOK AH

• 0,4bauxa, oukymetme cyxocTH BO pTy.

3TH CHMITTOMbl He FIBJISIK/TC11 xapagTepHbimm TOJII3K0 ripm 6e.11KOBOil

itHeTe, OHM 06IW4e AJIH Bcex meTopps noxyikeHm. Bo Bperini 3Tana

aTaKH OHH Hp0f1B-113110TCH 6ofiee apxo, tiem Ha Apyrllx 3Tanax AHeTbl.

3TO o3HatmeT, tJTO BbI TepBeTe Bee, H noaTomy AOIDICHbl npHHHmaTb HX CO cmHpemem H ilaNce pailocTmo. t4T06131 CMHINHTb 3TH CHMITTO-

negTe 6o.nbuie BoAbi.

• Hoene meTBepToro ,L1H51 HORBJ111eTCH 3aHOp.

3T0 6onee 3ameTHo y Tex, KTO npeikpacno.noweH K 3anopam HIM

nbeT maim )1(14,11KOCTH. AefACT1314TeJlbH0, cTya CTaHOBIITCST 60nee peA-KHM, HO HeT HHKaKI4X OCHOBaHHA A.1151 6eCTIOKOACTBa. CoxpameHne

KOJI 141.1eCTB Aeci)exaum crameTenbcmyeT Bcero JIMIllb 0 TOM, 'ITO

6e.axoBa5 rmula TIOIITH He cor[kepaKHT BOJIOKOH, a numeabie 1-1p0,4yK-

B KOTOpbIX HaX0,414TC5I 6oabnie Bcero BOJIOKOH, TO eCTb cl)pyK-

TbI oBollm, Ha 3TOM aTane He AonycKatonsi. ECJIH OTCyTCTBHe

cTy.na Bac 6ecnoKoHT, xynHTe nineuwnibie OTpy6H 14 cmenn4BaPiTe

HX C i4OTypTOM, HT06b1 npH,LtaTb emy BKyC, 11pHrOTOBbTe 6JIHHb1 C

OBC51H131MH oTpy6BmH, 06e3AcHpekibim TBoporom H Bilnamn. ECJIH

14 3TOPO oRaxceTcH HeilocTaTotnio, BEI-

640 ECI714 Bbl vecreyere,

pro xovercg LICTO-TO Cl7BAK0f0,

14 He moxere C017pOTI4B17371-bCR

Homy xenamm, noiipkire

Ha X147p0C7b: Bbl moxere

14CTI011b30BaTb rampoBakilible

Apieripiecme Hanin-m Tame

Kat( aKoKa-Kona naar, •1

nmailTe B KoHne eAbi noxcxy napacl)H-HOBOF0 mac.na. 14 r.riaBHoe — netiTe • TIOCKOJIbKy BoAa He TOJII3K0 0'1 14-

inaeT 110'K14, HO TaloKe cmnrtmeT CTyJI

H y.arnuaeT K141.11e14/IbIti TpaH3 14T.

B c.nriae HacTomnero 3anopa HMO

npxHSlTb COOTBeTCTBy1OIIII4e Mepm. Bain AOKTOp, BO3MO)KHO, TIOACKWKeT BaM Ha-

TyparlbHbIii npenapaT Ha ocHoBe BOJIO-

KOH Cl)pyicroa, HanpHMep gepHocinua.

3TAll 1114CT61X EEJ7KOB 0ATAKA.

Ecjal 3TOPO HeAOCTaT0x1H0, Ha,lO HOITOCHTb nomoun4 y Hainero Bpatia. flonbiTailTech o6oRTHcb 6e3 canbH0,/letiCTBylOLI(HX cna6HTenb-Hbpc, K KOTOpbIM TaK .nenco IIpHBbIKHyTb H ripexo,a,sinuni 34)(1)exT KOTO-pmx 3aCTaBfIfIeT ynen4qHHaTb AO3b1.

• Ilocne rpeThero AHH twBcTso ranaga Hege3aeT.

Hcqe3HoHeHne rono4a cnn3aHo C ynenHtieHmem itommecTBa Ke-TOHOB — HaH6o.11ee mounnax npmpoTnibix perywropon anneTHTa. Y Tex, KTO He JII06HT MAC° H plAy H 6hicTpo OT HkIX ycTaeT, TaKoe ogHoo6pa3He CHAIDHO BAHReT Ha anneTHT. TaKHM o6pa3om, 3HatIH-TanbHoe KOTIHtleCTBO 6e.axa, cbeitaemoro B nepHme AHH AlieTbI, HO-cTeneHHO cHmKaeTcH.

KAKIMX PE3Y11bTATOB OAVIICAATb HA 3TAnE «ATAKA0

clmicropm, KoTopbie moryT nomewarb NltN o6ner4rrrb npoxomcgeHvie 1:111eTbi

110Tepfl Beca 3a Tamil }copoTinul CPOK, BrA3mBaeman in4cTo6efmosoll A34eTOH, conocTasHma C TOYI, KoTopylo MO)KHO AOCTIFIb C HOMOIl1b10 AHeTbI, 14CHOJIb3yloweil 6efacoabie rroporma4 HRH rano,AaHme, HO 6e3 HX TIO60x1HbIX 3414)eKTOB.

0/IHaK0 noTepn Beca 3aBHCHT OT KOJIWIeCTBa JIIIUIHHX KH.norpam-MOB. Ogerm/AHo, inn me.noseilecicoe Term Hecom 60llee 100 Kr Aerie H 6bicTpee oTicaweTcH OT AmuHero neca, qem Ten° pKe ,a0BOJIbH0 MOJI0401:1 >KeHILIHHbI, RoTopag crpemwrcH noTepalrb 1-2 Kr nepeir OT-nycKom Ha mope.

Hemanosamarro panb HrparoT TaioKe paHee npempHHATme He-YAaqHue HOIMITKH APIeT H Boapaer. ,L1,./151 >KeHIIII4H Ba>KHO ygliTbIBaTb riepHo,a ITOJI0B0P0 co3peBam5, HOWle,LICTBMI 6CpeMeHHOCTH, npHem npoTHHo3airaToqHmx Ta6.neToic H pa3nHtIHbIX rOpM0HailbHbIX npena-paTon H rrepHoir ripemeHonay3bi.

109

bEP LUOKAH

EC1114 aTaKa RICHTCSI 5 imeii

B TeneFme 3T0r0 camoro 34x1)eicTHBHoro arum o6braHo Tep51/0T OT 2 „go 3 Kr. HHOriAa noTepi Beca moweT Aomiram 4-5 Kr, HO 3TO xa-paxTepHo A.1151 oxieHb IIOJIHLIX 5110,aeI3, B OCHOBHOM aKTI4BHMX mywimH. B xymuem ciirme noTepk Beca mower COCTaBIllb Bcero .1114111b 1 Kr B

nepHoA meHonay3m y WeHLIAHH, KoTopme Hagain4 ropmoHanr,Hyto Te-pankno.

BbI Taxwe ACUDICHE.1 3HaTb, LITO B TeileHme 3-4 liFfeil AO meHcTPY-mum )KeHCKHH opraHH3m HalmHaeT yzkepw.HBaTb )1CHAKOCTb. 3T0

ymeHhumer BKikeneHHe oTpa6oTaHHmx BealecTB H cwitraHme wHpoB, Tem cammm BpemeHHo TOpM0351 noTeplo Beca.

BawHo HOIVIHI4Tb, 'no noTemBeca npH 3TOM He ocTaHoBirrcH, a TOJIbKO

JIIiIIIb 3aikepwkrrcm I43-3a yaepwarars[ BOAIDI H CHOBa nposumiTcg Ha BTopoil Him Tpermil AeHb meHerpyaHHH. 11To6m

6 RH4Hble 6BIIKH RBTIRIOTCCI

.77-017poueffmhim cincadm 6BIIKOM, BEd

moxere ecrb mx 693 orpaHkrieHnk. Ho 3TO He pacripoopaHnercR

Ha NBITTICH, C HHMH Hy)KHo

6bITb OCTOpONHbIMH le

kr36ewaTb 301)eicra 3aa,emo34, Hallam ,21;14eTbI clever 01110)KI4Tb .40 oxollgaHHA meHerpyaw4H. FlpemeHcTpyanbHbIti nepHoil, KOr-

/la OH He HOHAT H HenpaskurbHo HH-

TepllpeampoBaH, mower HpHBecTH B

OTLIaSIHHe ›KAy1H14X cripa-BerpHBoro Bo3HarpaKikeHHA 3a CBOH

yCHJIH$I, nolcane 6 aTb TBepilocTb HX

pemeHan H, B KOHHe KOHIIOB, no6yAHTb K ripexpanlemno Ilpewike nem IlpIIH51Tb Taxoe pen:mm.4e, HpKHO 110a0)K,ZkaTb oxoHLla-

HHH HHOrAa HOCJIe ripeAmeHcTpya.mHoil 3ailepwicH )1CHAKOCTI4, opraHH3m HatamaeT HHTeHCHBHy10 (1)14/IbTpallH10,

erpeinca Becos 3a OAHy HOIlb moweT yKa3aTb 1 HIM Aawe 2 TIOTepfIll-HbIX xnnorpamma.

3TAT1 VOCTbIX 5EfIKOB 0ATAKil

Earim aTaKa witiTcsi 3 AHR

Kozaa 3Tan aTaKH iVIIITCSI 3 AHB, omckkaaemaH noTepH Beca COCTaaTIReT

OT 1 AO 2,5 Kr.

Eclui aTaKa AllIATCSI 1 MeHb

flpii npoilo.inKHTemHocTH nepBoro walla B 1 AeHb noTepH Beca =tame

Bcero COCTaBJIHeT 1 Kr.

PE3FOME. ilamwrica 3iana «ATaKa»

1) B Te'ieHHe 3TOPO Diana, Hp0A0JDICHTeJ113HOCTb KoToporo mo)KeT

BapbnponaTben OT 1 AO 10 Affeil, BM AOJINCHbl HCII0J1b30BaTb

npo„RyKTm 143 11 KaTeropHil, nepelmc.meHHmx HYINCe. 3TH npo-

gyKTH BbI mo)KeTe eCTb B /11060M KomniecTne 6e3 KalC14X-JIH60

°rpm-nit-Lenin-4 H B ./no6oe spew' cyToK. flonpo6y11Te cmeuni-

BaTb 41X Apyr C ,Apyrom.

Bce peKomeHAanHH npocTm 14 He nor‘newaT o6cpx,geHmo: Hc-

namb3yi3Te TO/IbK0 TO, =no nepeglic.nreHo B CIIHCICe 3a6yAb-

Te 06 OCTa.7IbHbIX npoAyKTax. 0,4HaKo noMHHTe 0 TOM, ,ITO cRopo

BCH rmula, Kamm° BbI ino6HTe, 6yAeT CHOBa nam AocTyrnia.

CHHCOK AOCTyllHbIX npomacron Ha 3Tane (cATaKao:

• Hemo4pHme copra mAca: TeJIRTHHa, POBALIIIHa, KOHIllia (3a

HCK/1101-1eHl4eM aHTpeKoTa H 4)14zeilHoil qacTH r0B14,41111bI),

npHroToRneHHme Ha rpane 14.71H wapeHHBie 6e3 4o-

6anzein1 macm;

• BHyTpeHHOCTH (cy6npoityKTm): negeHb, notna4, TC/1.31,41414"

513bIK H KOHellHan IlaCTE TOBFDICber0 cl3b1Ka;

• mo6an pm6a — )K.HpHaH H HexcHpHam, B CMPOM BH,ae 14)114 npHroToBJI[eHHaff;

111

rIbEP )410KAH

• Bce mopenpomficrm (paRoo6pa3Hme H MOJIIIIOCKH);

• BCH HTHHa (KpoMe yTOK H ryceil) 6e3 KOHCH;

• TIOCTHaFf BeT'IHHa 113 Hmeibu4, xypiiHm H HeAmpHoil CBH-HHHIA;

• ailHa;

• monoliHme IlpOityKTbI 0 Vo-H014" >KH0HOCTI4;

• 1,5 .nwrpa HeconeHort Boabi;

• 6JIHIVII4K 14.7114 .nerieunca 113 1,5 CTOJIOBOR JI0>K104 OBC$IHbIX

capy6eil, HJIH Ao6aBure oTpy6H B MOJI0K0 14.7114 itpyriie 136e3-

)mpeHHme MOJI0iMbIe npoAyxTbi;

• Ao6anicia H npimpashr Koctie, Tpaiumme HacToH, yx-

cyc, apomaTHATecme TpaHbr, crieHHH, KOpHHII1OHbI, AMMO-HhI (He eCTb HX Rax 4pyxTbi), COJIb, rap -Lama (ymepeHHoe noTpe6neHlie).

2) He 3a6bmailTe 06 06513aTeAbHbIX 20 mmyrax xo,o6bi B AeHb!

IThABA 5

BTOPOO 3TAfl

«LIEPEROBAHME»

B OT BbI y)Ke H BHeikpleUH4Cb B IlAaH 4HeTbl, nponinn ee 3Tan H cetittac Bac moHmo cpaBHHTb c genoBexom, cHARumm 3a pynem

6ynbiko3epa, TOTOBbIM CHeCTIL BCe Ha cHoem nyTH NIB AocTioKein4B cBodi new — noTepH Beca.

3ToT 3Tan 3axmoiiaeTcH B gepeiloBaHHH 6enxoBbix AHeI3 C 6enxoBo-OBODAHEIIMII. OH 4.11HT01 AO TeX nop, noxa BbI He AocninieTe x<enaemo-ro Beca.

B Ter-lei-me Ao.nroro BpemeHH mg/ lento, xoTopyFo Si HC110.71b30Ba.11

Time Bcero, &um gepe,romalme 5/5, T.e. 5 6eincoBo-oBouibix CMeHRFOTIC51 5 6e.FIKOBbIMIL AFIRM11. Co BpeMeHeM, H ocooelmo B Hensix noTepH Beca 6onbnie 10 Kr, SI nocTeneHHo nepernen K iiepe,aoBatimo 1/1: OJAHH 6e.11KOBO-OBOIAHOCI AeHb, 3a KOTOpbIM cile,gyeT oinin oemco-Bmg AeHb.

14010.71b3p1 Aamibie CO6CTBeHHO1 CTaTHCTHKH, SI 111:111111e.71 K Bbl-

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18

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119

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24

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125

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130

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Tech cpe44 Tex, KTO He cTaHeT mepharBaTb ce6ci H Ha cneAroulee

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racTpoHomwiecKRe 6yAHR 14 110M011b BaM Bmitepaicam Bpemn,

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BlIOJIHe BO3MMKHO, co6beTecb H nory6mTe TO, 11TO TaK Tepne-

JIHBO co3,.naBami Ha nepBbix Anyx 3Tanax;

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BTopoe yc.nomie snagHe JIOPHT-IHO. npaapkimminde Tpane3Ed

ripe,EkHaaHageina AAR nonyqema raerpotionawiecKoro yao-BOJIbCTBIIFI, a He peaaHum. ECJI14 BbI HenpaBanbHo BOCII0J1b-

3yeTecb npe,AocTaameHHoil M1401-0 CB060,40k, BM no>xa.neeTe o6

3Tom H o csokix Hanpacno noTpameHHbnc yCHJIYIAX. ,LtBe npa3,4- HWilible Tparle3m Heo6xoinimm, LITO6b1BOCCTaHOBI4Tb paBHoBe-

cue. ECJI14 BbI nepeeinirre HAM CJIHLIIKOM MHOPO BmnbeTe BO Bpe-

MR 0,411011 H3 1114X, TO 3aBTpa, ilawe Ha nanoce Bo3BpameHm,

Kax HH B qem He 6mBario, Ha 3Tan 3axpenneHHR Beca, same

uppanmoHaimHoe noBe,4eHne 6y,AeT nperuiTcTBoBarb oxowia-TeTILHOil cTa6agmanint Banter() Beca.

Tax tau eCJIH BbI XOTHTe npocToti coBeT — enn,Te T-ITO XOTHTe, Hama-

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1 6enKoBbiii J Hb B Hegiento

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oTcyTcTByeT owni 143 KJ11011eBbIX MOMeHTOB o6ecne-ifemin 344eKTI4B-

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ma.uoBaxamdi anemeHT: 1 Awn. 6eJIKOBOR /AtieThl B He/wax), '11,51 34)-

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Bbl XOTTITe, TaK KaK BbI xoTicre, H B JI1060M co■-ieTaHnx, KOTO-

poe Bam npktikeTcsi HO BFCYCy.

155

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1 AeHB 6erwoBoil ,r(HeTbI — 3TO ABHraTerth 14 3a11111THIIK walla 3a-

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)KaTb C TpyrAom oTBoeBamHylo Bamm 11031E11110, noKa He yrmxHer 6ypsi.

En e pa3 HaIIOMHHaIO, 9T03TO ycnoBlie He nognexo4T o6cy-AgkeHmto.

flOCTAPAOTECL, Bb16PATb )3J] BEJ1KOBOIO RHA LIETBEPE. ECTIV1 3TOT

gEHID HE COBMECTOM C BALLMMIA f1POOECCI4OHAf1bHbIMV Vi11V1 °BLUE-

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HE FIPPIBbIKAOTE K TAKVM V3MEHEHPICIM.

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3a6mBa1iTe o6 3TOM.

Co6mogaiiTe upaspum °Anon) 6emcosoro gita B Hegerno, axe ecim BII B arnycxe 11/113 nyremecniyere. ECJIH BbI HaxoAmTech B me-

cTe, rAe 6e.11K14 HegOCTyTIHbl 111111 HX TpyLkHo IlpHrOTOBIITb, Bcer,rta eCTb

BO3M0XCHOCTb ynoTpe6ARTB 6e.aoR B Bmike nopornxa. R paccKawy BaM

0 6e/IKOBOM nopoLuxe gym no3)Ke.

OBCSIlible oTpy614

Ha IlpOTSOKeH1111 aTana 3aKpe1IJIeHHB Beca OBCHHble oTpy6kt ,a0.11){HbI

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ma Bemep 14.1114 nocAenanmeHHoe Bpeivfm.

56

3TAn ,3AKPEITITEHOE., : HEOSXORGIMOE 38E1-10 411R I7EPEXOfiA K HOPMAIMHOMY fliITAH010

crni3wiecKaR gienTenbHocTb

Bo Bpenta 3Tana aaxpenneHHB BbI mo)KeTe BO3BpaTHTbCII K 25 muniy-Tam excemiesHoti xoAb6m. CosepineHHo 011eB14,4H0, TO perm. HAeT o6 o6n3aTenbHom muinimyme, Ho eCJII1 Bbl mHoro xo/AHTe neumom,

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sauna .nyquinx HacTpoeHmil.

3TA11, KOTOPbIM HE HAA0 nPEHE5PErATb

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• Heo6xoiu3vadl wan. B xoile TpeTbero warm AMeThI Kacalia y Bac 60nb1Ue HeT CTHMyJIOB, TaK xax cTpenxa Becos y-)xe He yxa-313IBaCT Ha CHMKeHHe Beca. BbI moweTe aa,namcH BonpocoM, B

mem mce 3axfuottaeTcn CMbICJI aToro nepexonHoro 3Tana, xorila BbI Bpoxte 6b1 He coricem CB060AHIA B Baulem runneHom nose-AeHHIL414 H B TO NCe BpemB He cHAHTe Ha meTe. Floaromy y Bac, ECTeCTBeHHO, BO3H14KaeT CO6JIa3H Hapyuarm peicomenztanHH ne-

157

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pexomoro 3Tana. ECAH Bbl npoHrHopHpyeTe coLkepwaHHe warm

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se3eT, ecru BbI He npH6asHTe 6asbuie, gem Hmenli.

158

• ConpoTBRneime /meTe. KpoMe gyscTsa HemagH H pa3o4a-

posaHas, BbI3BaHHOr0 ysenageHHem seca, cylnecTsyeT eine

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npH,AepxcHsaeTcs.

• naMflTb 0 BeCOBbIX peRopAax. C ApyT'011 CT0p0HbI, Bain opra-

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sec, Ham opraHH3m noAsepraeTcs arpecam, o cymecTso-

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10-20 Kr MO)KHO CpaBHHTb C TeM, KaK eC.1114 6bI BbI noTpe6H-

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amri 3AKPEIVIEHOE-: HEO6X0fit1MOE 3BEH0 4.17)7 REPEXOfiA K HOPMAIMHOMY fiGITAH1410

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20 Kr, npogeilypa 3aKpennefinsi Beca 6y,EkeT A.T114TbCff 200 Akiell,

I4AH 6 mecsines n 20 knieti, Ha 3axpennenne noTepaHumx 10 Kr

Bam noHaAo6nTcB 100 AHeII. B J1o6om cAriae npoijorniu4TenE,-

HOCTb 3TOPO 3Tana .rterxo TIOACt114TaTb.

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11p0,4yKTbI:

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• 1 nopnnB eppyKToB B Aellb, 3a HCKTIHYleHHeM 6aHaHOB,

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159

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• 25 MI3HyT x04b6bi exceilHeBHo;

• B xaliecTHe Bo3HarpmmeHHH — 2 pa3a B HeAeJHO Hpa3A-

H141-1HbICI TICHH;

• Tpe6oBaHHe, He nome)Kanwe o6cy>meHmo: e)KeHeAenb- HbIYI iteHb.

rilABA

3AKFIEOLIV1TEf1bHb10 3TAfl 110/3„D,EP)KAH1/19 TIOCTV1I-HYTOM BECA “CTA614.1103ALIIA51»

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K wenaemomy Becy 14 na nepexoimom 3Tane 3axpenkum AocTnrny-n411 Bec.

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naxonen, BbI BecnTe CTOJIbKO, CKOJIbK0 XOTIITe. OTHbIHe Barn o6MeH BentecTB 6o.nee c6a.nancnpoBan, HO OCTaeTCH, no cyrn, ente myBcTBH-TellbHIAM K BO3MONCHOMY na6opy Beca. Y Bac ecTb BCe IIIaHCbi na 3TO, ecAn BbI ne BK.711011HTe B CBOi o6pa3 >KH3H11 AeJibIii pgn mep, nanpaB-Aembtx na MHHI4M143a111410 Taxoro pncxa.

nepnon npe,innicaHni H orpainviennii 3axongen, OTHb1He Hop-

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162

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AAR Bac, ymeHhunrre AO3Y HAM Hclianb3yfrre Apyron 3arycTH-Tellb. OAHO maneHbxoe, HO Haxmoe 3amegamie: 3TO Damao Hellb311 HCII0J1b30Barb A.1151 mapicti 11/113 IlpHrOTOBJleHliff TO-

pitimx 6.ruoit;

• ryapoBasi KameAb. 3TOT Ma.T10143BeCTBbIi3 pairpeillieHT npona-envy' B anTexax B BHRe nopounca. OHa He coitepx_HT KanopHil H 51B.1151eTCSI eCTeCTBeHHbIM 3arycn1Te.nem, 1103B0/151eT cge.narb coycm ryule H ripH,Aarb HM MaC.11511113CTOCTb. 14C1101119 3YeTCH B

mama xanwiecTHax — 1/4 magHoil maxim Ha 150 ivul Hawo-CTH — 113arycTeHaeT npa BbICOKOPI TemnepaType;

180

MEHO 14 PELIE17Tb1 fifig 3TATIOB .ATAKA , 14 01EPE,ROBAHI4E.

• icyxypy3Hba3 Kpaxma.a. 3T0 npexpacHhai 3arycTmTenb. Be3- yCJI0BHO, 3TO yrneBoAm, HO 1C0/11111eCTBO, mcncom3yemoe /1.1151 coyca, HIPITOACHO mano, 1103TOMy 14M MO>KHO HpeHe6peTib —

gailHast no)xxa Ha 125 MJ1 )1(tuvocTH. Kax n ryapoBan meAb, xyxypy3Hbai xpaxman o6ecnegmBaeT MaCJISIEMICTOCTb coycy Tmna 6einamenb 6e3 Ao6ameHusi >Kiva. IlepeA yno-Tpe6JIeHHeM xyxypy3Hbici 'Taxman paCTB0pRIOT 13 He6onb-mom xonwiecTBe xonoilHoil >KIIAKOCTM — Boitm, MOJ10Ka 14.1114 6ynboHa, 3TM ,406aH/15110T B Tennyio cmecb. OH cryinaeTcB npm Bapxe;

• KY614104 OB01411010 6y1Ib0Ha. OHM OtIeHb yiAo6iim ,Lvm npHro-TORIIeH145111eROTOpI3LX COyCOB He TOJIbKO B KatiecTBe 3arycTITTe-neil H 3ameHmTeneR macna 13 camaTax, Ho Tafoxe cmeinaHHbie C py6neHmm, mcapeHmbim AO 30J10T14CTOPO LBeTa nyxom, xopomn xax rapHnp AnH )KapeHoro !mica 14 pE16m.

Ha 0CHOB 3T14X KOMII0HeHTOB npeAnaralo HeCROJIbK0 penenToB A.1151

OCHOBHbLX coycos.

iliminpaea K 3eneHoMy canary

3TOT coyc 6y/21eT 14MeTb AAR Bac 6o.nbatoe 3HatTeHHe, KorAa BbI nepen-

ikeTe Ha BTOpOli 3TaI1 «IlepeikoBatme». Ero pan — 0611er411Tb name-6.nemie ca.naToB I3 CbIpbIX °smell 3TOT coyc MOJICHO rOTOBI4Tb cnegyionwmi4 ABymit cnoco6amm, yrio-BfleTB0pRiE TalcHm o6pa3om 3aripocbi 11106HTelIell conepuielmo pa3- HbIX Bicycou.

• Coyc-BimerpeT C napactamoshim macRom

thoom Ao6mTbcst xoponiero Bxyca coyca, Hymmo pa36aBHTb napalm-HoBoe macno mmHepanbHort BOAOI3 H A06aBmTb yxcyc H ropqmly. Co-6.71141a:11.e cneAyionBie rtporropmni:

181

bEP TOOKAH

• 1 xoclaeibiag no>xxa napaltvma;

• 1 CT0/10Baff no)kxa mmilepanbrioii Bow;

• 2 CT0.710BbIe TIO)K1C14 BHHHOPO yxcyca;

• 1 CTOTIOBa31 /10>ICKa

,ao6aBbTe C0.11b H nepe4. Jim6prrenx apomaTmecxlix TpaB, Ta6acxo,

coeBoro 14/114 BycrepcKoro coyca moryr Taioxe A06aBHTla

• COyC-BHHerpeT C OBOIRHIAM 63/JIM/HOM

PaCTB0pHTe B 2 CTOJIOBbIX .T10/KKaX row-tell BorAbi 1 Ky614K OB0111H0F0

6ynboxa, 3aTem A06aBbTe 1 A-malty-10 J10)K1Cy xyxypy3Horo xpaxmana,

2 CTO.T1OBbIe MAUCH yxcyca 14 1 CT0/10By10 .110/ICKy rOpMHLIM.

Knaccw-leciaiii ma41oHe3

3To xnaccumecxHii mailoHe3 P13 napacinffloBoro macna. HonowpiTe B

rurally 5114t1HbIct Ace,'Tox c C0/113/0 PI nemem II 1 xock4Hyio noncxy yx-

cyca. Xopomo cmemaliTe. Ao6aBbTe, nomeumBaB, HeCICO/IbK0 KaIleJ1b

napainmoBoro macna. Kama coyc Ha'iHeT 3arycTeBaTb, no6aBbTe rop-

3eneHimi4" makoHe3

FOTOBbTe Taxpim Ace o6pa3om, xax B npeAbtaymem pegenTe. Ho no-

6aBbre py6neHbie xepBenbu H nyx-riopeii.

MakoHe3 6e3 napacfamHoeoro macna

CBapuTe Haw BxpyTylo. Ho4aBtrre ero BPLTIK0f4 H cmemaiiTe c 50 r

o6e3>xxpemioro MIITROPO TBopora. ijo6aBbTe cnemIll, CO/Ib H nepeu.

KepBellb — of floneniee pacremie, KOTOpOe macTo IIC110.11b3y1OT A eBporieriacmil crpatrax B IcaqecTBe npunpaBm — flpurscped.

MEMO PELIE17Tb1 CJJ1A 3TAT708 “ATAKA ,, N cc4EPE408AHJ4E.

6eapHCKI4 coyc

BO3bMHTe nyx-manoT, 3cTparoH, yxcyc, 2 akia. CI3B1H4Te B yxcyce TOHKO IlOpyarIeHHbIii .nytcquancrr. Ao6aBbTe no axycy nopy6.meHmAil

3cTparoH. 1103BOJIbTe cmecH OCTbITb, 3TM Ao6aBbTe 2 wenTica, B36I4-

• AO KOHCHCTeHIA1414 ma1HoHe3a.

Coyc C 3eneEibm, 4eCHOKOM,

yKCyCOM II suluarini (coyc «PaBwroT»)

Bo3bMHTe 2 KocilefiHme JIONCK14 Hapa4mHorioro mac.na, IIOCOJIHTe, HO-

net:pane, no4orpeaTe Ha BOAHHOil 6aHe H/114 TeIVIbIM MSICOM.

Ao6aBbTe caapeHHoe axpyryto 3 cpeilalix KoplanaoHa, r0.110BICy flyica H nyetox TpaB. CmeniailTe ace B rma-Jte c 200 r o6e3mclipeHHoro aorypTa, 1/2 HaAHoil .110)ICKH rop(mHbi, C0.11b10.

Taxedi coyc noqaeTca FC pm6e, caapeH- HbIM atcpyryto Macy 14 osolgam.

H HCII0J1b3yilTe C X0J10,41-1bIM

46 ECTIGI 861 X0774Te 170,01714TbC57

C xyaetorlimmo CBOHM peuenTOM none3Horo 6flioqa, moxere Ham4carb mHe Ha caitrax wwwregimedukan.com, www.dukan. ru

Benbici coyc

BaM HOHMO6HTC5121114/1HbIX Hceirrxa, 100 r o6e3HoweHHoro RorypTa H rtancTaxaHa o6e3HcHpeHHoro manotca. MOJIOKO nocouwre, Honep-tEHTe 14 OCTOpONCHO Ao6aBbTe R 2 511411HbIM xteaTtcam, xopomo nepe-meumaaa. 3aTeM Ao6aBbTe ilorypT. Ilagorperrre cmecb Ha BOAFIFIal 6aue. Flepeit naaageti K pb16e moNcHo A06aBHTE. me.axo Hape3aHHme KOpH141HOHb1.

Coyc “1pri6inu»

PeuenT paCCLIHTaH Ha 4 nopw4H. Pa313mHIrre caapeHHoe axpyryto Ao6aBbTe 2 gaiitible .110)+CICH rop=unuA, 1 cTonoayto .noHucy yxcyca, 1 tfaiiHyto .nowtcy HapactoHoaoro

183

'MEP 1.110KAH

macna, iipe,naapurenhHo pa36aRnemforo mitHepanhHog BoAoti, a 3aTem 1 cTonospo Jimmy o6e37aveHHoro AorypTa, CO/lb, nepell, neTpyluxy.

FlpexpacHo no,pcoAHT Ann vineHoro mica, Kon6acnbix 143,aenHil H oco6eHHO H3brxa.

3eneHbui coyc

BaM 110H3A0614TC5125 r xa>moti H3 cnenpouwx CBB)KHX ulaBe.n. HAH xpecc-canaT no Bbioopy, neTpyunca, acTparoH, 11.1HHTT-AyK, Ceiib

AHCTbil MIITBI H MOA040171 Apc-ma.noT. OtieHb menxo nopy6HTe Tpasbi, 3aTem Ao6asbTe MOA0,40R AyK-LII3A0T. P330- MHHTe 3 CBapefalba Bxpyrylo sign. CmeinaiITe 200 r o6e3nmpeHHoro tio-rypTa, yxcyca, COAb, nepen C 3BABH131-0 H .nyHom. Ilepememacrre H AaHTe OCTbITh. 3eneHatil coyc BROAHe HOAXOAHT K Bape-H0I3 rOBFIAHHe.

44 Bbl orpoere Ann ce6n

MHONeCTBO BKyCH61X 0, rnaeHoe,

iiKeTWieCKPIX 3anpaeoK 14 coycoe,

He MCI7OI1b30 pacrkfrenmoro

macna M makHe3a (1),

TomaTHbici coyc

PegenT paccmrrau Ha 4 nopHHH. Ha cxoBoponxe C TeCtIAOHOBbIM noxpb1THem nomicapbTe AO 30.710THCTO-P0 'mem nyx, a 3aTem n06aBbTe 6-8 OILHIBBHHLIX nomm,aopoB 5e33ep-Hbla1eiC HAM, eCAH ToponHTecb, 300 MA TomaTHoro mope. nocbmbTe COAblO H nepgem. 3axparre xpmumoil H BapHTe Ha cna6om orHe 20 MHHyT. OcTyjAHTe H CMCILlailTe C nomombio mHxcepa. rIpmnpaabTe Ansl Hxyca crienceii ma-

633HAHKOM H 3cTparoHom. 14cnom3ytiTe C pbI60r4 HAH oBoulamm.

Coyc C ap0MaTHbIMN Tpaeamm

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184

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coyc OXOTHVILIWIA

Peuerrr paccmprnH Ha 4 HOpHHH.

naTIO/KHTe B mircxy „Ilse AyKOBHIAbI-IIIaTIOT, 3anel3ne 3 CTOJIOBbIMH JIO)K-

icarni yxcyca H 2 CTOJIOBbIMH nowxamir 3axpokre H napHTe 10 MHHyr. ABATe OCTbITb B Ter-lei-me 5 MI4HyT, a 3aTem Ao6aBLTe 1 fIHYHbell Acen-

TOK, 2 CTOROBbIe JIMKKH TBopora, COJIb, nepeu H menxo Hape3aHmadi acTparoH. 3arycTHTe coyc Ha BOA,SIHOII 6aHe. IlokraHattre C mncom H pm6of4.

ionnamcniii coyc

PeuenT paccurraH Ha 4 nopuHH. CmernailTe 311,111HbIrl )KelITOK C 1 TrailHoR ropqrrum ir 2 CTOJIO- BbIMH JKDKICaMH JIHMOHHOTO corm.

Harpenakre Hecxonbxo mHHyr Ha HogrrHoil 6aHe AO crynreHHH cmecH, a 3aTem me,aneHHo AO6aBbTe 50 Am Tennoro monoxa, IIOCTORIIHO HO-

meumBasi. Aepwrire coyc B Terme no momeHTa noinatn4 x crony. floaxonmr pbr6m, a Taiotce criapx<H, 3eJIeHbIX 6o6oB, turnrHaTa.

Bewamenb

Cmemarrre 250 MJI xononHoro o6e3mu3peHHoro mcknoxa H 1 cTononyto Amory xyxypy3Horo xpaxmana, 3aTem ito6aBbTe xy6HR OBOILMOTO 6y-AbOHa.

rOTOBbTe cmech Ha mewreHHom orHe AO 3arycrem4n. ,i(o6aBbTe no BKy-

cy COJIb, nepeu H mycxaTHEA opex. IloAaHaihe C onouramm.

185

,EP AlOKAH

Coyc c xpeHom

CmeumBailTe B mHxcepe 100 r TBopora c Roof:DeCiHoti noxucoil HaTep-

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Tap-rap

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ityxoBKy. BbinexailTe 15 mi4Hyr. Ilocain4Te B 'coHue 3anemaHHFI, image MFICO 6y-

iter nepecymeHHbim.

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6

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ilexopaTHBHoro acneKra, B 414CTO6eJIKOBbH4 nepnoA I4X HeJIb3H yno-Tpe6.TIHTb.

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B031,MHTe 200 r py6.4eHoro cTecixa H cmeinaliTe ero co Hcemll 14Hrpe-

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CTeIIK C nepqem

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Ky mama, nepeg H Hbinect- Te nalionaHy cmecg Ha ropwiilu crefix. kkailTe eMy nocTonTh B ropnneil AyxonIce. 3aTeM ito6aBbTe ocTanunnlen coyc.

14C17011b3yhre

BCBBO3M0N1-1131B apomaTMOCKI40

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14 apomar, C 14X nOMOLLibtO Bbl

game He 3amenire, tITO B 6I710,ae

He xearaer CORN

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Onycnrre 500 I' HeAmpHok r0B51/114HIA B IIOJI-J1HTpa BOAbI C TI4MbHHOM,

JiaBponbim JIIICTOM H nylcom. 110Cb11113Te COJIMO H nepgem. BapHTe 75 MI4HyT nor re 3asznamm, 3TM 3anpanbTe Hape3aHHoe MSICO coycom «PamiroT» H KOpHHMOHaMH.

110ClIe 6e.11KOBOr0 nepHoga, Korga B memo 11051B5ITC51 OB011114, BbI MO-

}Kure it06aB14Tb 6y71b011 143 nyxa-nopen H nazkanaTb ero C r0B51414H0171 B

TOMaTHOM coyce.

187

1113EP glOKAH

PocT6Hcp 113 py6neHoro name

Hrupedualmbc 1,2 Kr roBinicbero 4)apnia, 4 al C0/1b, ne-

peII, 1 fryKoBnna 14 50 r TBopora. B36eilTe 2 Biina, nopy6nTe JIyK, 406aBBTe TB0p0r, COJIb 14 nepei 14

cmeniatiTe C MACOM. FloemnbTe cicoBoporty myxofi H Bb1/10)1(14Te nano-

BMHy cmecn. ilpyrHe 2 siiii a criapnTe mcpyTyto, Hapexwe H BbL710)1(14Te Ha clopm.

3aTeM HaKpoilTe HX BTopoilI10.110BHHOII cmecn. Pa3orpeihe AyxoBicy 4o 180 °C n Bbinexacure 01(0/10 qaca.

1104aBaiiTe BmecTe C Tell/IbIM H/114 XOTIOAHMM coycom 143 xpeHa, HRH TOMBTHbIM COyCOM.

PeLienTbr C TerISITVIHOA

OpmKace 113 TeflATIAHLII

BO3bMI4Te 1,2 Kr HewnpHoiei TeJIHTHHbI, nopexthTe ee Ha KyCK14 14 csa-

pwre.

BCK141-111THTe 60/1131/10A cTaxaH 06e3x{npeHHoro manoica, K KOT0p0My

BID1 4o6aBnTe me.axo Hape3aHHbiii TI4Mb5IH. flocunbTe COJIbIO H nep-

nem. AailTe OCTMTb H Ao6aBbTe B M0/10K0 3 chip:ix wenTica. Xopomo

nepememanTe 14 3a.nei3re coycom TeJERTHIly. flo4orpeBal3re 6e3 1041151-

gem451.

Tensimmii unimienb

Bunownre AHO Te(mcmosoil cxoBop04b1 mem) Hape3aHmaim Apcom, Ao6aBbTe Ky6HK OBOIIIHOTO 6ymoHa, pacTBopeHHoro B He60/1b1110M

K0/11411eCTBe BO/1bl. HarpeBartTe Ha ymepeHHom orHe 40 Hagana Ha-

pameJm3ankm. 3aTeM BbUIO)KHTe linine.nb Ha a-pc H noipicapnBailTe

no 10 mnHyr Ha Kawkoil cTopoHe. UOGie Bhmet1104 y6epwre Jryx 11 Ha CH/IbHOM orHe rOTOBbTe 111H141.1elIb B ocTainnemcB coice. MoweTe BbI->MTh Ha 111H1411e/Ib HeMH0r0 J1141110HHOr0 coKa.

188

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Aomaffe Ha Hee cmecb. Pa3orpeiire AyX0B-

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arane aTaK14 11J/K MONHO 14C170J7b30BaTb TOJIMO B npoLiecce I-OMSK/4 mRca, phi6b1 1417H

mopeapogyKros. I/none Toro KaK ammo 6mer rOTOBO, sam megyer Wan, ero 0# 4#

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upioro oyaboHa. Bapwre Ha memeHHom orHe, rioxa .nyx He HatnieT

RapamenHamposamcn. Bb1J10>KHTe Ha .11yK HetleHb 14 o6)KapHaailTe B TelleHHe 10 mmHyr C o6emx cTopoH. 3aTeM yoepwre .nyx H 3aneKaiiTe

nelieHb Ha C14J1bHOM orHe, TLIAaTeJ113H0 C6pb131-'1413B51 ee yxcycom.

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YAannTe modp H aaJtei%rre 1,5 mr-rpa BoAbi, Ao6aBbTe T14Mb5H, naBpO- BbIH 14 JIyK. HocbmbTe COJIbIO H neppem. BbinexaliTe B t£11i7X0BKe

75 MHHyT. Hapewbrre nomTnxamn H nozkaaaUTe C COyCOM «Panpirop> H RopfunnoHamm.

189

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V1C1101163YHTE TO116K0 11EPUHIOF0 LIACT6 51361KA, TAK KAK OHA MEHEE

• MIAPHAA, HEM OCHOBAHNE 5136IKA.

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Hape>xbTe xycotmamll no 200 r POB51>KbH HAM 6apaHbH 11011KH

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nopeik, 1 cTe6eilb 3crparcia, 1 6anox, 1 KiaiiHan nomoca itpo6.neHoro

po3oBoro nepua, COJIb H nepeu.

ripomoilTe xypHuy, 3aTeM paapemcbTe ee Ha Kycotno4. OKH4cTETe H Ha-

pmbrre MOpKOBb, nyx-nopect. flo.noxu4Te 3T14 OBOLBH B xacTplarno, 40-

6aBHB 1 JIHTp BO4bI, H goBe,awre 40 KHTIeHHH. ,Lto6aBbTe icypinly, HO-

ME/410 0 PELIE0Tb1 ,Q1751 3TA1708 -ATAKA.. 0 .4EPEROBAH0E.

Amick!Te caab H nepeg, yitam4Te neHy H BapllTe Ha meivieHHom acne B

Teqemie 1 qaca. 3aTeM oTae.Tnfre MAC° tcypngm OT xocTeil. YAankrre ceMeHa 113 TOMaTOB H nopewtbTe HX Ha xy6nxn. BbIJIOAHTe tcycocual

Kyppinbi B 4OpMy Arin 3anexam451, Ao6aBbTe nommopbi H ileurrott JIH-

CTbeB acrparoHa. 40Be,TIHTe 6yJIboH AO KI/IneHIla H ocTaBbTe Ha orHe, not a He OCTaHeTC31 1IpH6JIH3HTeJIbH0 250 MJI. B36eilTe nlitnibIe 6eJIKH

B neHy H OCT0p0)KHO go6asure B 6yJIbOH, OCTbITb, nponycnne

cmecb qepea ma'am°. HOJIONalTe xycoqxn xypidgbi H IIOCIaInbTe Bce p0-

30BbIM nepgem.

Paamethe B Taperno4 H IIOCTaBbTe B XOJIOAHJIbHHK, LITO6bI OXJ1a,LtHTb. ECTb xcenaTe.abHo Ha caegyiounni ,tIeHb.

TyweHoe MBCO B rOpWOLIke

PegenT paccqnTaH Ha 8 tienoBex. Phizpeouenrnbi: 1,5 Kr xypngbi, 400 rOBRAHHBI, 1 Kr xpannica, 200 r o6e3-

>xupeHHoti BeT111411bI, TeJIH'IbH KOCTH,

THMbHH, naspoBbnI JIHCT, p030Bbni ne-peg, comb, qepHbiii nepeg, yxcyc.

Hape}KbTe BeTLIHHy, xypugy, xpomnca H TefurrnHy Ha xycxn. Cmeman'Te WIC()

H nomecTirre B xacTplanio. flocaurre,

4* FOBANGIR 5131)1K moxer

coRepKarb ,4080.1761-10 MHOF0

Nava, 17o3Tomy crapah"Tech

14C170.17630BaTb ern nepegHinfo

yam, Nop TiLjaTefl6H0

ebipe3aPTe ,t5

noneptinTe, Ao6aBbTe THMI351H, JIaBp0BbIii JIHCT H po3oBbni nepeg.

3a.neiiTe cmecbio yxcyca H BoAbi (2 qacTi4 BoAm Ha 1 tfaCTb yxcyca).

Ao6aBbTe TeJISIIIbP1 KOCTH AAA naariennii xoponTero 3axpai-

Te H nOCTaBbTe B AyxoBxy. 3anexailTe npn TemnepaType 200 °C

3 qaca.

HozAaBarrre XOJI0ortHbIM.

Kponmx c ropyiiueH

CMa)KITe Tying xpomwa roptlnueH, TIOCIAllbTe THMbRHOM H 3aBep-

HHTe B 4 anbry. IlocTaBbTe xpoinwa B ropritlylo AyxoBxy H BbmexariTe 1 qac. 3aTeM cHnmnTe ctoo.abry.

191

bEP AFOKAH

CmematiTe 1 gailHpo .no)mcy riapactoHoBoro mama c 100 r o6e3)KH-peHHoro tiorypTa, ,406aBbTe COJIb H nepeu H xopomo nepememakre cmecb. 3aTeM 3a.neilTe 3THM COYCOM y)Ke 3anegeHHoro Kpaimica. 11To6b16./Hwto 6buto ropW{HM, OCTaBbTe ero B Ay-xoruce.

IZOAaBaHTe C KOpHHIII0H3M14, Hape3aHHbimm icpywxamH.

Pb16a

XaMoarla B CO6CTBeHHOM coKy Ha napy

BO3bMHTe Kamoany cpeAHero pa3mepa. Ilpomoitre ee H xopomo Bbicy-mwre. flomecTHTe pm6y B Aypumar H3aKpoATe Kpbiuncoti. Pa3mecTHTe 3Ty RoHcTpymwo HaA KacTpbaueil, AO Tpex tiemepTeil HaIIOJIHeHHOR

KHIISIIueH Bo/loll HJIH BOCI1011b3yikTeCb naposapKort. Pbl6a 6y/ter roToBa tiepe3 T-reTBepTb tiaca. Ao6aBbTe JIHMOHHbII1 COK, COJIb, nepeu H Hape3aHHyio HeTpyuIKy.

XeK B 6enom coyce

OTHapkrre xema B npsmom 6yAboHe. lioimBarrre C 6eJIbIM coycom H py6.aeHoil 3eneHmo neTpylincH.

XeK B mopcKoii paKoeHHe

3ajfeilTe OCTaTKI4 XO.TIOAHOR pbI6bI AHernmeciarm matioHe3om H MAO-

>KHTe ero B p03eTICH B 4)0pMe M0pCKOci paKOEHHIA. YxpacbTe CBapeH-

HbIMII mcpyrrylo senlamH, pa3pe3aHHbimil Ha 4 -itacm. 14./B4 noikorpeilTe ocTaTicH pm6b1, 3a.neiiTe 6e.nbim coycom C me.inco Ha-pe3aHHorr 3ejleHb10 IleTpyllIKH.

KpOMe TODD, mut BbI ToponHTecb, moweTe 3anpaBHTb pbt6y IWOCTbIM coycom H3 yKcyca, mac.na H COJIH.

KoponeecKan mopaAa

IloikroToBbTe xopomo ommuleHHyto Aopazty H 20 MHAHA. Flp0MOATe

pbI6y H nomecTure BmecTe C Hape3aHHbim JIyKOM B cl)opmy Aim BbI-

neincH.

92

MEHIO Y1 PELIE17Tbl 4178 3TA17015 ,, ATAKA0 P1 , 4EPE,a0BAHPIE ,

F10/10>KIITe MIIA1111 B KaCTP10/110 14 nocTaBbTe Ha °POHL, T-ITO6bI OHM OT-

xpbunicb. Cmemarne COK MIIAIIR 14 HemHoro .71111410HHOPO coKa, npony-

cTnTe ,Tepe3 memcoe CHTO 14 3anekre HM pb16y. FlocbmbTe pb16y nep-

Hem H UOCTaBbTe B ATCOBKY. 3aneKailTe 45 MHHYT, 3BTM 4o6aBbTe

want 14 COJIb.

3aneHeHHasi Aopaita

Bbr6epuTe Heacuimuyto Aopaily, oint-

cTHTe ee OT KO)K11, npomoilTe H xoporno

Bbicyluifre. 3anexailTe Ha rpnne 14/111 B

Apcome, 3aTeM nonepqmTe H yKpacbTe

cmecbio apomaTHHecKllx TpaB, fryKom

3CTparOHOM.

Koraa pbl6a 6y,4eT roToBa, Kowa Hp14-

o6peTaeT 30/10TMCTbIcl nBeT (npiziep-

HO 45 mmyT). Com. Ao6aBbTe B KOHL

11p14FOTOBJleHYLH.

EC1714 Bbl coecem He moNere

0601711-14Cb 6e3 C0J714, TO 17y ILLIB

C01114T1, 61110,40 B camom KOHUB

FOTOBKH 14111/1 koraa OHO 6y4er

pa3nomeHo no rapenKam.

BepORTHOCTb nepeconKb B TaKOM

cfiriae meHbwe #1,

flococb Ha rpiine B claonbre

BbthepnTe xopoinee (1)Fule AOCOCH. Ilaao)KHTe em Ha JIMCT 4:10/1b114. no-CbIllbTe (tone Y1Cp0110M, BbOKM11Te HeMHOPO JIHMOHHOPO coKa, 11000-

Jaffe H BoneptiTe. Ao6aBbTe .nyK, Hape3aHHbdi KOJIblAaM11, KOTOpbIM

BbI 3TM y6epeTe. 06epmiTe (1)011bral 14 nomecnne pm6y B rOpfIllyHJ

MiXOBKY Be 60nee qem Ha 10 mmiyr, Aaxce meHbuie, tiTo6bi coxpaHHTE,

BCIO COT-1HOCTb.

Opine nococci, aaneHeHHoe c oxiHopi cropoHbi

Bb16epkiTe xopoiuee cimule .71000051 c KoNceii. 110/105K11Te ero Ha Bepx-

H1010 110/IKY B AyxoBicy, HenocpeAcTBeHHo no,411314/1b, Ha norwoHe, no-

Kpb1TOM (baribroik,110CbIllbTe Ko)Ky COJIbIO.

rOTOBbTe AO Tex nop, noxa COJIb He npomoKHeT OT Bboemmaterool

coKa, a Ko>Ka He noTemHeeT 11 He noKpoeTcH TpeLLJHHaMH. Bbl nonywTe

193

13 si Ife ymelo xyanb

,EP JUOKAH

11011HOCTb10 rOTOBy10 T-IaCTb clmule 110,a KO)Kerl — TBemoti TeRcTyphi

opamiceBoro oTTeHica, a HIDICHag TlaCTb ocTaHeTcn eaBa Ten-

CBeTJ10-P030BaFf H mnrican. Y6epmTe xo>icy H noitaBaciTe.

MapmHoBaHHoe cpmne cbiporo nococs

3amo,n4Te Ha HOT4b 0/114H 6011b1.1101:1 tcycom cintae nococn B Mappniage

AmmoHHoro coica, yKpona, apomaninecitmx TpaB, cones 14 nepma. Ha

cneAponviii gemb pbl6y pa3pexcbTe Ha Tomme xycotncm H rioilaBaCrre,

nocbmas Hape3amn1m yxponom.

Orme cbiporo flOCOCH r1O-FMOHCKM

3To Ham6coee 11PaKTHt1Hblil H 6bICTpb111 CrI0006 IlpHrOTOBJleHILFIpm6m.

ilope>xbre (1)m.ae Ha TOHKHe KyCOtIKII. Bb1J10)1(11Te ma &Togo, no.rietiTe

COeBbIM coycom H noaaBarrTe.

Opine nococci c coycom TapTap

BO3bMPITe 150-200 r rule pb16m H nopy6HTe Ha 4apui, ,ao6aBbTe

o,runi 3a ApyITIM BCe imrpe,aneHTbi coyca TapTap (CM. pemenT). Cme-

u..taaTe IIO no.rryLieHust ojAHopo,aHoil cmecti.

nmpor C HaLINHKOA 143 Hanmma

1,1H2peOuel-tmst: 1 Kr ogmuleHHoro Hanvima, 8 nmm, 1 =lailHan .nomcica

C0/111, rtepeu, 150 r TOMaTHOA HaCTbl, 1 naicemc iipsmocTeil, 2 nliTpa

Boi_km H 1 craKaH BHHHOr0 yiccyca.

IlparoToBbTe pbl6y 3a AeHE ,ap no,aailn &maga: BCKETIFITIITe BOgy C

HOCTSIM14, Ao6aBbTe yKcyc H pm6y. Houle HparOTOBJleHITH AailTe eH

OCTblTb H yaarniTe 6aTbunie KOCTI4. BO3bM14Te clmne, OCTaJIbH0e 143MelIb-

=rpm Ha menicne KYCOtIKH. Omni, e pbl6y B X0J101111AbH14Ke Ha BCIO Hotib.

HaxaHyHe B36eiiTe sigma B 6.neHgepe, nocomiTe, nonepqmTe, Ao6aBb-Te TOMaTHyIO nacTy, cmemailTe Bce C xycotwamm pubbi (6e3 (tone).

BJ110A0 AIM Bb cmaxcbTe HeCKOJIbKIIMII KaIIJIBMH macna, npli-

CEMbTe myKok H 3a.neilTe 110J10BHHOil cmeci4. HarlowIrre Asa icycogica

A4E1-110 0 PEL1E17Tbl gl7A 3TA1108 ,, ATAKA , G1 , LIEPEINBAHME”

cimme pm6m H 3a.netiTe cBepxy BTOpOrf 110./10BHHOil cmecm. Pa3orperrre

AyxosKy Ao 180 °C H 3anexafiTe Ha Bou,HHoil 6aHe OT 30 Ao 60 MI4HyT.

erlaRTe OCTIDITb 14 nocTaBbTe B X0.110,414.71bHHK Ha HO'Ib.

Mopenpoilyin-br mitrpol 11 Kpa6bi

MNANN B CO6CTBBHHOM COKY

MK/ 40.71)KHIDI 6bITb ogeHb CBe)+(MMH, OT cpeimimx 40 xpynHmx, xo-

porno 011HILteHHb1M14 H BbIMbITbIMH B HeCKOJIbKI4X Borox.

Flono>KH-Te MX B KacTplomo, Ao6aBmB

cTaxam B04bI H 2 CTOJIOBbIe 110WKI4 yxcy- nOM1-114Te, &ITO HI/1K.31(14X

ca, nope3aHHbri3.110MTHKaMH Apt, mezKo K0111,11.1eCTBeHHI,IX orpakippiernih mapydaeHHylo neTpyLuKy, THMWTH, B 6011KOBbIX npoAyKrax posmA JIHCT, tlecnoK H nepel1. IlocTaBb-

HBT. Hacnaxgairrech Te KacTpionto Ha 60.111.111a OFOHb. FlOCJIe

14X pa3H000pa3mem C7-0.17bKO. Toro KaK MHAHH OTKpOlOTC51, TIOJIONCHTe 14 MX B 6J11040 BmecTe c COKOM, a Teriepb CICOIMKO X07-14Te *441

MO/KHO H K cTony.

PO3BTKIA C MNAMBMIA

PlitzpeotteHinbt: 2 Kr mmimfM, cyxoe 6enoe BHHO, neTpyniKa, Conb, tiep-

HbIti mepem, 1 CTOJI0Baff.ao>KKa o6e3)KmpeHHoro TBopora.

CBaprcre MI441414 C 6eJlbIM BHHOM B KacTpickne Ha 60.71bILIOM orHe, lloKa

OHM He BCKpOlOTC51. Flp0Cy11114Te mwtHm, cmernatiTe C TB0p0P0M, me-

TpyiuKocr, COJIb10 13 nepmem. FIOJI0>KIITe HX B KacTplomo H IIOCTaBbTe B

He 011eHb rOpaLly10 4yXOBKy.

ilawrer 113 Kpa6a

Bm6epHTe AGthoro Kpa6a, 6anbluoro H TsoKeAoro. BpocbTe ero B K14-

1-151L1.114H" npfnimil oTBap, H 11yCTb BapHTCR 20 MI4HyT. BCKpOgTe ero H

°Tile/m-11.e cbeAo6Hme

rIpmroToBbTe magoHe3 (cm. “Coycm») K cmemailTe ero C KycoliKamll

Kpa6a. flortaBaiiTe B p03eTKax B ci)opme mopcKort paxoBHHIA, yKpa-

195

bEP JUOKAH

BaeHHbrx xpy>Kolixam14 csapeHHmx Bxpyrylo Bug. Taloxe mo>Kfro yKpa-

CHTb xpy)xxam14 ITOMPIA0p0B H IHICTbliMH canaTa, xifropme MOACHO

eCTb BO Bpems BTOpOr0 warm.

3anegeHHbik Hpa6

Huzpeouetunbc 2 6aHx.H xpa6a (165 r 6e3 coxa), 4 diva, 5 Hroik po3o-

B01-0 Hemla, 2 CTOJIOBbIe JI0>Klal o6e3wHpeHHoro martoKa, 300 r 06e3-

haTeHHoro TBopora.

C.neViTe cox H3 6aHoK C Kpa6oM, ma.7H4Te xps1s14, npocymwre Hx, ecim

3T0 Heo6xoAHmo. Cmeu.tailTe TB0p0r, MOJIOKO, po3osmI3 nepeu c Ky-

coiixaMH xpa6a. Cma)KbTe Kamer' Mac is H nocbmbrre cl)opmy

BbIJIO>RHTe cmecb B ctopmy. Pa3orpeiTe AyxoBxy Ao

160 °C H smnexafte 1,5 iaca.

3anetiemibie mopcKine rpe6ewKii

14H2peauerinnt: 4 rpe6eunca, geOTTOK mk4414ii, 100 r xpeBeTox, 2 Bi

Ayx-manoT, HeTpyluxa.

nOCTaBbTe MPIAHH Ha CHJIbHbIii Or0Hb, IITO6bI OHM OTKphIJIHCb, a a-

TM OT-IFICTI4Te FIX. CoxpaHHTe TOIlbK0 6eJI0e MAC°. Xopomo ripomoi4-

Te, ,IT06b1 He OCTaBaJIOCI, Hecxa, H HOJIDACHTe MX Ha neTBeprb saca B

1 IIHTp BOAbI C 3 CTOJIOBbIMH JIOACKBMH yxcyca.

OTBapHTe cmemaiTe MX C me.mKo HapeaaHHbim .nyxom-mailoTom

neTpyluxoii, 406aBbTe MHAHH H xpeseTx14.

HapemcbTe msco mopcm4x rpe6emxoB Kycotixamm H Ao6aBbre MX B

cmecb. BLIJIONCHTe cmecb B BblMblTbIe paxosHErbi H HocTasbTe 14X B ig-

xoBxy Ha 20 MHHyT.

IlaHrycrbi c makoHe3om

BbimoilTe 500 I' liaHrycToB. OTBapHTe MX B ripsHom 6yAboHe, Kax xpa-

60s. AartTe VIM OCTbITb B coxe Bapx14. not asailTe C mailoHe3om (CM.

peuenT).

96

MEHIO 0 PELIERTb1 ,ang 3TA170,9 ,ATAKA.. 0 ,LIEPE,Q0BAHOE ,,

Accopm mopenpoRyKroe

KpacHno BbIJIOYKIITe Ha H0LWOC co JII3/10M H BOAOPOCILFIMH yerpkinm,

rogrp4H, KpeBeTKH H mopcme rpe6euncu. HemHoro c6pbi3HHTe AH-

MOHHIalM COKOM yKcycom C .nyKom-LuarfoTom.

FIRLia

fIgna omeHb 110.11e3HbI BO Bpemn 3Tana maim, 1103TOMy >xenaTeRBHo

Bcer,La HM2Tb HeCKOJIbK0 cBapeHHbix B XOJIOAHJIbHIIKe Bxpyryio

ci 171 U, 0 B mewoliek

H)0KHO Bapl4Tb OKOJI0 3 MI1HyT, T-ITO6bI Ha/13711Mb HilHO BCMHTKy, H

4 mmyrbi — HRH() B memo,lex.

SWIHIALIB-60J1TY1-11:01

Hanettre B He6omanylo xacTplamo HemHo-

TO MOJIOKB H TIOCTaBbTe Ha Or0Hb. B36efrre

3 ACina, KaK 41.713:1 °xylem, noconwre, nonep=n4-

Te H nocTeneHHo Ao6aarudiTe HI3r a B mono-

Ko, Bee Bpemg TIOMeLLIIIBB5I. 31HT--nwa ACULIC-

Ha OCTaBaTI301 mnrKoft HeKOTOpbIe rOTOBBT

51111-1H141W-60JITyHT310 Ha Bommoil 6aHe.

,[11151 Bxyca MO>KHO iI06aBlITb B H He-

CROJIbK0 KyCOLIKOB xpeBeToK HIM Kypkinbi,

a Bo Bpeiviff BToporo 3Tana cnapAcH.

ReLlellb 0711111.1BOTC51

Bb1COKI4M CO/ P) xonecrepoto, noaromy, eon Bbl CK.17014Hb1 K cepgewio-cocyvcTb1M 3a60fleeaHHAM, ee Hyxtio 1/1CKI7104147-b 143 ceoero memo *11,

3aninwibie siiga C BerLitiHoil

CsapHTe Hecxo.abKo nplit B memogex (4 mmHyrbr KHneHan) H Hape>Kb-

Te CTOJIbK0 )Ke JI0MTHROB TIOCTHOil Ber-IHHbI. 3amoguTe >KanaTHH B

xono4Hoii BoAe B Tettemie 1-2 mmyr, OTO)KIVIHTe ero, noAorpecrre 719

nanHoro pacTsopeHm, npHnpaBbTe CoarIbIO, nepnem H Kannek KOHID51-

Ka. H JIOMTHKH BeTIIHHbI TIOJIMIGife Ha 63noil0, 3artecrre HX >Ke-

JlaTHHOM H acrre OCTbITb.

197

)EP )110KAH

cpapwmposaHEibie KpeaerKamm

OHM moryr CJI3OKI4Tb xopouieii aatcycKoil.

CBapHTe M a axpyrylo H AwlTe 14M OCTbITb. PaapemcbTe KaNcAoe HRH°

Ha 2 paBHbie 4aCT14, yikamiTe WelITOK 14 cmematiTe ero c Hapeaambit-

mm KpeBeTicamm. o6aBbTe. HemHoro itHeTwtecKoro maRoHeaa H 3a-

nomikrre mend() HilHa.

RecepT131

BaHNnbHbIN Kpenn

14H2peoueHmbt: 5341441, 375 MJ1Tennoro MOJI0Ka C HH3KHM corkepwaHH-

em ?KHpa, 1 crpriox cseweii BaHRT114, 10 MJI)K14,4K011 Barnum, tvwcicaT-

HbIll opex B nopounce.

1336eare Hilqa B mlicxe. floikorpettre MOJIOKO 6e3 xidrupieHHA co crpri-

Rom Barnhill, nocne xiero CTpy'-IOK mankne, meivieHHo aaxeilTe ropH-

IIMM MOJIOKOM mho., Ao6aBbTe 10 MJI >104AK011 Barnhill 14 2 qacmbie

.110)/(104 Hopounca mycKaTHoro opexa. BbizefITe cmecb B (kopmy H

craahre B AyxoBmy (160 °C) Ha BOAHHOil 6aHe. Bpeivisi BbIlletIK14 aa-

BlICHT OT THria nem.

IlnaBaiouoie ocrpoBa

ariAemiTe 6eTIKI4 OT >KETITKOB 4 311411.1336eFITe 6eJ1K11 B neHy.

BciainaTHTe nom/1147a marioxa C HH3KHM coAemicaHmem Nava C ma-

ileHb}(14M crpr-mom BaH14.T114. B0J1b111014 .TIO)KKOR ccpopmHpyilTe H3

B36HTbIX 6eJ1KOB HeCKOJIbK0 mapoB H onycTifre MX B Terume MOJIOKO.

Koraa alarm! xopomo HaimoTcH, nepeBepHwre 14X, aaTem AOCTaHbTe

IllyMOBK011 Ha Tapentcy H AaHiTel4M cTettb.1336eATe >KeJITKM B mHuce H

aanecrre MOJIOKOM, a aaTem HapHTe Ha meg.neHHom OI'He, HomenmaH,

nolo Kpem He HatiHeT rycTeTb. 3aTem CHMM14Te C (WHAM 4o6arsure 3a-

meHyrrenb caxapa. OCTOpO)KHO B KpeM BbLTIO>KIITe 6emcoabie ocTpoaa.

IlogaBailTe ox.naKaemibimH.

8

MEHILJ 1 PE- L.► E177- bl 41757 3TAI70B ,ATAKA., l9 . LIEPER0871FillE.

rororib-moronb

B36ecue AO o4Hopozioil maccm I F1111414bIlA )1(e11TOK C He6OJIMIIHM KO-

jIWIeCTBOM caxapo3ameHHTe.7m, Ao6anbTe 1 no)xKy Heparn4

(macno H3 IABeTOB ropbKoro allelIbCHHOB01'0 Aeperia), cTaRaH o6e3)RH-

peHHoro maaoxa, nomeanmasi, LITO6b1 )1(e/ITOR He cHepHyncm.

PELAEnTbl )11151 3TAnA LIEPEADBAHMA

OBouv

U,BerHasi K a nycTa

BO3bMITTe HeCKOJIIDKO 60J1b11114X KOt-IBHOB I1BeTHOii Kanycni. Xopouio

npomoliTe 141 H caapprre B c.gerica noaconeHHoil ODicarylo Ra-

nycfry 3anpaHure 6enb1m COYCOM (cm. paailem “Coycbi»). floi:taBaVrre c

afinamH, CBapek1HbIM14 Bxpyryto.

Cycprie 113 Lieemoi•i Kanycrbi

OTHapHire Kanycry, Kai( B npeAblAyuwm penenTe, H oTowivarre ee.

FIOAPOTOBbTe 6e.T1b111 coyc, A06aBMB B Hero 2 )1(e..IITI(B.

B36eiiTe 2 511,111HbIX 6einca B next' H 4o6aribTe FIX B 6eJIbIIi coyc. Cme-

macrre Kanycry c coycom B 6.rieHikepe. FloirrieHHylo cmecb nocTaBbTe

B AyX0BKy Ha 20 MI4HyT.

cDpllKace c rpkt6amre

Bb1.710)K14Te AHO Te(1).110HOBOil cKosopoiAbi.11yKOM, nomeii.re ero Ky61Kom

OBOIIMOPO 6y.nboHa, paerBopeHHoro B He60.11b1110M Kompiec-rae BOTILd,

PI aaneHailTe AO 30JIOTHCTOci KOp0111(13. Bb1/10)1CHTe Ha ocosopoiw Ha-

peaaHHbie TOJICTbIMPI rmacTHHamm rpH6bi H POTOBLTe Ha mea.lreHHom

orHe. orto6aBbTe F33me/m=1exHbiii gecHoH, neTpyLuxy, CO/lb H nepen. DTO

6.7110,40 moNcer CJIy)KHTb B KatiecTBe rapHHpa K MfICHb1M 14/114 KypHythim

99

flbEP LUOKAH

200

cDapumpoBaHithie rpw6bi

Bb16epffre 60maie rpH6m. Bbimarre 14X H ypoinrre HO>K1(14. 143me.ab-

4irre HO>KKH, Ao6aBbTe necHox, neTpyuncy, CoJIb, nepen H HeCK0J1b-

"co tiailHmx .71o)KeK monoKa 110H14.)KeHHOFI >K14pHOCTH. llomKapbTe 3Ty

cmecb B ropaneii ityxowce HJ1H Ha TedmoHoBoR cxosoporte.

3a110.TIHHTe LUJIHIIK14 rpH6oB cmeado H nocTaBbTe B ropngyio ilyxoBicy.

}Coma rpH6bi TOTOBbl, HaHecHTe HeCK0.11bK0 Kanerth napa4)14Ho-

BOTO Mac is Ha Kaw,gbdi rpH6.

WrniHaT c denbim coycom

Bbimotire JII4CTER ulin4HaTa H Bapwre HX B co.neHoil Boge 10-15 mimyr.

Aakr. e HM creino, mule 3TOPO go6aBure 6enII3 coyc (cm. «CoycbD)) H no-

CTaBbTe B ,nyxoBicy. llopaBaiiTe C pa3pe3aHHhimm nonanam niinamm, cBa-

peHHE4mH BKpyTyIO, 14.1IH B KagecTBe rapHHpa win imca 14JIM KypHgbl.

3eneHasi cpaconb

3e.aeHan cleco.as ABJE.FLeTCH oaHmm 143 HammeHee KanopHilm,rx oBoineil Ha

nuaHeTe, 111.0 AeJIaeT ee HileambHoil Ann Bcex mem OHa 6oraTa neKTH-

HOM, KOTOpb1c1 ilaur gyBCTBO CbITOCTH, ormaxo -1acTo HrHopHpyeTcn

Jraionn4mH noxyrkerb H3-3a npeovio)KeHHoro meToika TOTOBK14 — Ha napy.

lionygaeTcsi npecHbul BKyc 14 He oco6eHHo npHanexareabHBIR BHA.

rOTOBN canar, He 3a6yABTe AO6aBHTb Kpome coyca 143 yKCyCa H CO1114

Hape3aHHme .RyK 14 neTpylliKy H cmemailTe C ApyrmmH ononlam14: n0-

mmopam1414 cnaincHm nepnem.

floAxoaHT KaK rapHHp /IAA 6.7no2 143 mnca 1411H KypHum, MO>KHO 3aIIHTb

6E/1 bIM coycom.

llommitopbi C 6a3111141KOM 11 AOrypTOM

Collep)Kmmoe (moil 6aHoqKH HorypTa c HH3KHM coAepwaHHem >Kiva

3aBepHHTe B wpm H 110/10>K14Te IIOA npecc Ha Honb, x1To6Bi 110113P4HTb

KoHcncTeHnkno chip monapeana.

MEHIO 14 PEUE(ITH R.I7A 3TAf708 .ATAKA , H ,, 4EPE,ROBAH14E.

BunomaiTe Ha TapenKy Hape3aHHKie KpywoiixamH nomm,aopm, Ha

KaKabul Kpy)KoK HOJIWKIITe Epy>Kolum «monapeznm» H crsepxy 1114-

CTOtHCH 6a3HJ1HKa. 11000JIHTe, noneptH4Te H npunpaBBTe coycom-

BHHerpeT.

Canar-naryk (3Hwiemii, witKoptici)

Canar-naryK otieHB neHeH A.1151 >KeH1HHH, KoTopme co6.1HoAaloT imeTy

14 He Hmefur MHOPO BpemeHH Ha npHroloaneHme o6e4ta. 3TOT oBoal

tIHCT H crie)K, HmeeT c_nerKa ropbKoBaTmil BKyc 14 otieHB H1431(3/10 Ka-

JI0pHIIHOCTb.

Bc.neiAcTsHe ero noc.negHero cBoticTsa OH mo>KeT 6bITb npnroToRneH B

coyce C onacHmm ,L(.1151 Tb1 HHrpe4HeHrom — chipom poK4op.

CmemailTe 100-150 r o6e3>KmpeHHoro TBopora C KyCOtIKOM chipa poK-

cl)op BeJ1P11114H04 C necHoil apex, Ao6aBbTe 1 CTOJI0By10 J10)KKy yKcyca.

Aim Bamero ycnoxoefam cxawy, Taxa' KycoHex poKctopa coikep-

>KHT He 6onmne .ampa, gem oAHa MaCJIHHa.

ropstime M xonoxwbie oryptAbi

ropsiime: BbimoilTe, OtHICT14Te H Ha-

pe>Kure orypen. BapHTe 10 mPiHyr B

Bo e c nanoBHHoii cTaKaHa yKcyca, no-

comnTe. Cnekre o6pa3oBaBarylocH noA-

JIMBy, nokkaBaPiTe C 6e.amm COyCOM.

Xadoioth BbIMOcITe, Ot1HCTMTe H no-

pe>KETe orypen Kpy)KKamH H HOCTaBb-

Te no4 npecc Ha 1 tmc. IIo4aBaHTe c

coycom-BHHerpeTom 14 KOJII)HaMH .nyKa.

66 ECI7Y1 eCTE, BO3MONHOCTb,

14C1701763y1?re mopenpo,ayKrbi. 0H14 04eHb 1714TaTe.R6Hb114 moryr

pa3H0o6pa3mTh 11/06014 CTOE,

nppigae emy npa34forgHbli4 B14/

)KapeHbuII griKopmk (3H,contriii)

11p0M0fiTe H oTBapHTe nraKopHil. PacTBopHTe Ky6HK OBOLIWOF0 6y-

J1b0Ha B He60J1bLUOM KOJIHtleCTBe B0,11)1. Hapexa,Te .nyx KOJI1)11aMH 14

npoTynurre ero B 6yABoHe AO 30.110THCTOPO nBeTa. Ao6aBbTe Ty4a >fte

201

EP 1110 K A H

amaTbrii nlixopprii H FOTOBbTe 61110A0 Ha meivreHHom orHe OKOJIO 10 MHHyT. floiranaATe XOJIOAHbIM. 110AXOAHT K 61110AaM H3 FOBSIA14Hb1 1i M.sica 14HAeill04.

Coyc 113 cnaphm

BO3bM14Te HeCK0AbK0 IIITyK TBepAOA cnapaH. TIllaTeJ1bH0 0,114CT14Te ee H BapHTe 20-25 MHHyT. Flp14POTOBbTe AlieTIPIeCKHR marroHe3. B36eATe Faminail 6e.TIOK B neHy H Ao6aBbTe ero B maiiolle3, TillaTeJIBHO nepemetuarrre. DOC/1e TODD KaK 110J1r414TCH oilHopoTrHasi cmecb, Ao6aBbTe HeMHOPO yKcyca Ana pa3)KH->KeH14o coyca H 3aireilTe HM cnapxy.

Llygo-cyn

DTO cyn, KOTOpb111 BIDIXOAPIT 3a pamicH ilHeTbI, HO pe3y.TIbTaTbI nocneA-HPIX Hccire,LIOBaHHA ,LkOKa3bIBBIOT ero AmenriecicHe xaxrecTBa. Hu2peOuerunbt: 4 3y6tanca trecHorca, 6 fryKoHmr, 1 HAM 2 6BHKI4 01114- 1.11eHHIDIX nomuzkopos, 1 FOJIOBKa LrBeTHoii Kanyciu, 6 mopxoBox, 3 3e-JIeHbIX nepira, 1 1/TIOBRa cenbAepeg, 3 JIHTpa Boilbr, 4-5 Ky6IIKOB OBO-LIAHOPO 6yaboHa. OtificTrfre, a 3aTem nopeaKbTe oHonrm Ha mernme HRH cpeAHHe KyC0,4K14. floiroxcHTe HX B xacTproirro H 3aneare BOAOH. Ilporomurrifre 10 MI4HyT, 3aTem ymeHbaarTe OPOHb H npokrarmailTe sapHTb AO MSIPKOCT11. 3TOT cyn oAHospemeHHO TBepAbIR H

04 Ha arane gepeAosaHmE paapewaioTCR ROMP1A0psi,

pe,pc, Lunpmar, cnapKa, nyK-nopeh, Kanycia, rpo6bt,

cenbAepeii. yKpon. Bce BMW

114CTOBbIX CaflaT013, 6alfIlaNaHbl,

Ka5avo, nepeg

>KHAKHPI. COLleTaHl4e KyCO/1KOB osoweii B 6y.11130He H ACHAKOCTI4 cyna gearaer Heo-cnopHmbrmH ero 4HeTHtiecKHe xatrecTsa. ,LLe_no B TOM, WO TrEtepikbre 14 NUIAKHe KOM-TIOHeHTbI C pa3Horri CROpOCTE10 npoxoir,HT trepe3 )Kairwroi-mo-ronuet-mbril 'para. THembre qacTH OCTalOTCH B ›Kanywce, noma 110.TIHOCTMO He nepeaapsiTcH, TITO reHepHpyeT mexartutteocylo CbITOCTb.

MEHIO 14 PELIE111-61 4.1751 3TAT1OB .ATAKA. 14 .4EPE,ROBAHME.

›KHAKHA 6y.nboH npoxoAHT tiepe3 >KenryikoK HaMHOTO 6bICTpee H Ewa-cbthaeTcsi B TOHKOM muleHHHKe, rAe 1111TaTe/113HbIe 3.11eMeHTbI reHeppi-

ppm' menia6anutteocro Cb1TOCTb.

CotieTanHe CbITOCTH, Aocrairisiemoil mexaHHtlecKnm pacTioKeHnem

wanyoa, H meTa6anniiecKoa CbITOCTH TOHKOTO KinnetiHma Ha 6ariee

,40.11111r4 nepnoa, yronffeT tryBcTHo ronoila.

3TOT CYfl OCOBEHHO PEKOMEH4YETO51 gni] MHOrOHVICI1EHHbIX XEFIA10-

• LUI4X flOXY,CIETb, Y KOTOPbLX BO BTOPOlA 1-10110B1,1HE ILAHFI f1ORB.119ETCF1

AMETVIT V13-3A HEROCTATO9HOM OSE,QA, VI OHVI HE MOFYT YAEPACATb-

OT TOM, 1-1-108b1 HEM-H1/15Y,f_lb HE EIEPEKYCV1Tb. EOPF191/10 Din no-3B0110T VIM CrIOKOOHO TIO>K11ATbCF1 Y>KVIHA.

Cyn 113 TbIKBbI

130313MHTe IleTBepTb TbIKBbI, 011HCTHTe ee OT Ko)Kypbt H nopewbre ee

Ha Kpyrmbie 110.40>KHTe 11X B cKoposapxy, 3a.nel3Te B040f4 I3 4o6aHure Ky6HK °Boni-Horo 6yaboHa. rOTOBbTe 20-30 MHHyT. B KoHue Hapicn Ao6aabTe C0J1b, nepeu, 100 r o6e3ympeHHoro THopora.

Cyn 113 Ka6BLIKOB

MI4CTO ammoCiTe H nope>KbTe Ha Fcy6Hxn 4 6011b11114X Ka6atwa, nyK, MOpKOBb 14 6einpiii peAnc. liono)KHTe 14X B cKoposapKy C Ky614KOM OB0- 14Horo 6yaboHa H 3aneaTe BoAoH. BapHTe 20-30 minim noacaanTe, nonep,nrre, a 3aTem cmemailTe B mmKcepe AO oinlopowori maccm. Cyn emu ropspinm.

Canal «Koponti mopn»

Ifweatierimbt: KOTItleHbICI JI0C0Cb, xpeaeTKH po3oBble, Kpa6, cypHmH, OCbM14140T, KontieHas' Tpecica, HKpa JIOCOCH. IloAroToabTe canaTHme MICTbil H BbI.110)KIITe Ha H}IX KOWlefibal 11000Cb, POpCTb p030BbIX KpeBeTOK, Kycor4KH Kpa6oa, 2 Kpa6oBble

,EP ,1410KAH

nancum, xycolixn ocbmHHora H xonxieHoil Tpeciat. floconwre,

nonepLmTe, aanpaBbTe coycom-BHHerpeTom H yxpacbTe HxpoR

JIOCOCB.

OBOLLOI + MSICO

Temincia c umKopmem

BIATIO>KHTe itHO KaCTI)10.7114 JIyKOM, nape3aHHbim KOJIblAaMH, H 3a-

neiiTe xy6mcom OBOLIAHOPO 6y.aboHa, paCTBOpeHHbIM B He60/1b1.110M

KOJI1411eCTBe BOT1bI. FOTOBbTe Ayx Ha MeiVIeHHOM orHe, "mica OH He

craHeT 3OJIOTHCTLIM. 110.TIOACHTe Ha Ayx uniunem4, KOTJIeTbI I4.7114

xycox Tvnica H noipicapure. A06aBbTe npe,LwapHTenbHo 6.4aHumpo-

BaHHme JIPICT1351 IAHKOpH31, nocomrre, noneptarre 14 TyundTe Ha me/1-

AeHHom orHe B TelleHHe He meHee oikHoro tiaca. flogaBakTe 6.4forto

ropirimm, OCTaTK14 xpaHHTe B XOJIOAH.71bH141(e, 11T06131 ebeCTb ero X0-

110,4HbIM BO BpemA otiepe4Horo npmema nun n4 Will Tembno C rop-

Inineg.

Kypwo c KypinHoii neLseribio

3aMeHHTe TeARTHHy 143 npeadzwinero penenTa Ha xycotncH xypHnbi

icypHuoti nexieHH. floc.ne Bapxn noAaBuTe negeHb B14.71Kal H cmemaR-

Te C OCTaJIbHbIM xypHribim COKOM.

Tensituaii 3cKanon c rptioamii

Bb1/101K14Te TIHO CK0B0p0AbI JIyKOM, HapeaaHHum KOJ1bLIaM14, H 3aJIeH-

Te xy6rixom oBonworo 6yrtboHa, pacmopeHHbrm B He60.71b1110M KOJIH-

trecTse BO,lZbI. FOTOBbTe rip< Ha MeLIJICHHOM Orfle, noxa OH He cTaHeT

30JIOTHCTIDIM. Hanowrre Ha .71y1( KyCOK He>KHpHOH 1-0B51/I14Hb1, H IlyCTb

OH BapHTcci. Korila MAC° cTaHeT MIITKHM, 1106aBbTe rpH6bi H Tyiume

6-7110,E10 OK0.710 15 MHHyT B 3aKpb1TOil cRoBopoile. KorAa rpH6bi BbIlly-

CTSIT Becb COK, BbIK1411eTb 1417114111KaM coxa B ompbrroil CROBO-

po,ge.

4

MEMO H PEL(ERThl 4BA 3TAROB ATAKA. .VEPE,a0BAHME I•

Kpon'lK C nyKom N nommilopamvi

nP14rOTOBIffe nyx B ocosopoae, xaK B npeAmAymem pegenTe. Korna nyK cTa-HeT 30J10114CTOPO gneTa, nono)KHTe Ha Hero HeCKOJIbK0 KyC011KOB xponmca. Ao6aBwre 110M14,L1OPM, paapeaaHHme Ha 4 qacTH, HeCK0.11bK0 3y6414KOB IfecHoica,

coin . trepHmil nepe1. x nepemeararrre. FlepeA nwaneil Ha CTOJI nocbinbTe py6- neHat neTpyumai.

66 OBOWM, B OT.17,441461

OT 6anKoe, He TaK 683017aCHbl,

QnA HOX eCTb He6o.nbuioe

orpaHneHme: eilibTe MX, TO17bK0

nou He ygormereopre gyecT-Bo

rono,fla ####

r0.11y6141)1

BJI3H111HpyilTe B icHnnineii goae 6oirmnoil xotiaH xanyclu, oTowmkrre ero. YAanprre icagephmacy H BmpeacbTe oTHeperme Ann aanonHeHym Ha-lm-mat IlpHroTornyre Hainuncy H3 300 r rannKbero cl)apam, nyxa, neTpyuncH, cones H nepga. IlomKaphTe ero Ha cxonopoae c 2 HRH 3 CTOJIOBbIMH nommamH TomaTHa nacTbr. 3anonHHTe Hatuuncoil omepcme B KanycTe H HaKpORTe xpyrnimmH .1114CTLAMH, npHanaan 14X HHTKOrel. HOMeCTI4Te KO'iaH B xacTpionfo C BO-

•40171 H AaCrre emy 3aKHIleTb, Tyume no POTOBHOCTI4 Ha meir,neHHom orHe.

Kyptiqa “MapeHron

11p14rOTOBbTe Arc( B cxonopone Kax B npeAmnymmx pegenTax. Korna nyx cTaHeT 30JIOTHCTOr0 gneTa, A06aBbTe HeCKOJIbK0 HapeaaHHba 110- mnikoport, THMbSIH, nepeg H Can,. Ty,aa nonoNcHrre xyconKH KypHgbi, Ha.nekre noncTaKaHa BOMA, aa- xpalTe xpbnuxoll H Aakre npoTyumimcg. 3a nonnaca Ao roTonHo-CTH Ao6aBbTe xoporno BLIMbITble H HapeaaHHme rpH6m. OcTaBbTe Ha 6onbwom orHe npH OTICpb1T0i4. Kpmunce, 4To6m H3AHII1KH coica rpHoon HcnapHnHeb.

205

P AFOKAH

LAPIKONIA C BeTLINHOA

BbIMoaTe npHroToBbTe ero Ha napy. Houle Bapn! 3a-

BepHHTe B JIHCTOK IIHK0p115,1 JI0MTHK BeTIMHbI. 110,VOTOBb-

Te coyc 6emame.ab (cm. «Coycu»). BbIJIO)KHTe JIPICTbR C BeTIIPIHOR. B

cpopmy /AAA Bulletin!, 3a.ae'ATe coycom 6etuamenb H uocTaBbTe B

AyxoBmy.

MEHIO HA HERE1110 )11151 3TAnA ATAKM

3aBTpaK

B legemem Beal HeAenH 3aBTpax ogHH H TOT )Ke:

• Ro(19e HJII4 Yak' ' c caxapo3ameFarremm; 100-200 r o6e3>KHpeH-

HOPO ilorypTa Will mopora;

• licycotiex HH,gefilcu, Kypkinat, Beripmbi, KIM BapeHoesi'Ano, HJIH

06e3)1(14peHHbIA TB0pOF, HJIH Reneanca 113 OBCSIHEIX OTpy6eH.

J1a44 B 10-11 macoe B cny4ae Heo6xoximmocni

• 1 nOrypT HJIH 100 r mopora.

nOTIAHLIK B 16 LIBCOB B cny4ae Heo6xowimocTm

• 1 ciorypT HJIH 1-2 Kycogica

06eg N y)KIIH

Ha o6e,4 H y)KHH BO Bpemsr tHICTO6eJIKOBOPO aTana npeA.naraeTcsl

ynponieHHoe memo 113 AByX TJIaBHOPO 6JI10Lta H AecepTa. OAHa-

KO ecayi BbI npHBbiKJIH HatIHHaTb C nepBoro &two, MO)KHO MR0.711330-

Ban. Jno6oe H3 nepetmc.neHHbix: HAna, mailoHe3 HJIH coyc “ParniroD>

C BeT4HHOi3, HeCKOJIBKO JIOMTHKOB roBR)KbeH BbIpe3KH, JIOMTHKH !ton-

pm6bi, KypnHog negeHH C coycom 143 3enemi H moperipoilyx-

TbI — mpeBeTni, M11,41114 H

ObER Y*01-1 1

110Hefle.1113}411K

CTeOK TapTap

200 1 MorypTa NW oCieaxmpemmoro raopora

BapeHaa pi:4a Ha eb16op

100 r 06e3>(11peHH01-0 TBopora KW i10ryPTa

BTOpHIIK

CBapeliFible BKpy-ryia R111.1a C mamoHemm

200 r 11orypra IMO oftaxopeHHoro Teopora

cDpinKace H3 Te119TV1H1,1

100 1 o6e3xypeHHoro TBDpOrak11114 HorypTa

Cpejta

KypmHble HO)KKI1

06e3)KmpeHH61N -rcopor milV nenewka

113 OBC2H151X o-rpy6e11

Kp01111K c ropmputein

.1-InaHatowme °upon» mrui 200 r

obe3NipeHHoro Tcopoin

Llersepr

THY:1'MR 01- 61/eHaS1

200 r HOrypTa WPM obeaxopeHHoro TB0pOra

Itypkao C KypoHom neHeHbH]

100 1 o6e3)Kmpeimoro mown, Kpema

ono Ocrypra

EIRT Nita

flonoumHa xapeHoro mbinneHKa

200 r 031-ypTa i11111 06e3*mpeaHoro Tcopora

Pbta Ha [- pope B 1,oribre ql-Inacalowme oci-poca. UN 200 r

o6e31KmpeHHoro MorynTa

CO on

KypmHoe cycOne

06e3)KmpeHHb10 Teopor km nenewKa

143 OBCAH6IX oTpy6ek

roBsAwki 113bIK C coycom «PacoroP,

100 r 06e3)KmpeHHoro Teopora 01111 Morypra

BON) cube

OpmKace 113 TerlATVIribl

«ilnacaiffimme ocTpoca.

P

Pb16Hoe cmne,

3alle`leHHOe C °RHO CT0p0Hbl

06e3>KmpeHHO reopor

207

rlbEP )110KAH

MEMO HA HEAEJ110 A1151 3TAnA LIEPEAOBAHMFI

Ha 3TOM aTane B xatiecTBe nepBmx arnoA noAxo4HT:

• 3e.Tremzol canaT;

• nBeTnasi Kanycra no 6eribim COyCOM;

• noivnvopm C 6a3111111KOM 14 UorypTom;

• cauarr 143 orypgoB C ykponom;

• caaar 113 3enetiorI cl)aC0.7114 ii T.A.

.7110614Teile171 CyrloB:

• cyn 143 TblICB131;

• cyn M3 Ka6aln<cw;

• mope 143 Ka6BITKOB, iviopRoBH H Karlycmi;

• a TarcAce onr4canmet }mime tiyAo-cyn.

IAEA YXIIH

n0HekerlbHHK

TyateHble ()Boutin (baKriaAaHu. Ka6a4u, Crlaitalc? riepeLL, nommAopbi, flyK, .-leCHOK, cnNow)

200 r Ooryp-ra Nnlrt o6e3ricopetworo rBopora

nelleHb l'OBANthfl wapeHaR

C 3efleliblM CallaTOM N3 cpaconv

TB0pOr

BTOpHIIK

Fle9eHb 1-0897KbR *apeliaci co wommarom 200 r yorypTa mnin o6e3)KopeHHoro TBopora

ronybeg

TBopor vrivi 100 r Aorypra

08

17P04017)REHGIE rA617141461

06ER

KypIlHati 11e9BH6, canaT C nomvppamm

06e3hoipeHH60 Tsopor Hnin nenewKa

113 OBCS1♦6IX orpy6el1

R114H111.0

06e3hunpeHHE141 rsopor

BapeHas pblOa c MONCIBIIIDIM mope

4,11nasalow4ne ocTposa), MIN 200 r

ofie3AopeHHoro icopora

Kypinia c rogamm

100 r 0OrypTa 111161 o6eaxonpeHHoro Tsopora

C BeT411H011 H coycom OeLuamenb

200 r 11oryp-ra ono o6e2)KApeHHoro TB0p0F3

PAHOO Ch1110, 3ane4eHHoe co Lumearom

,,Finasalouve oc-rposa* mnin 200 r horyp-ra

KypilHOe MACO

06e3Mpe141-16[1:1 rsopor wrin neneuma

03 OBCAH6IX oTpy6eR

)KapeHaa pbIOa c yKponom

06e3)1(11peHHIA Tsopor 111114 200 r Oorypra

BockpeceHbe

KporniK C nyKom H llommopamin

<<F1113BaletL1116 ocTposam

>KapeHas ppEia c yKpormyi 200 r o6e3)KmpeHHoro Tsopora

3aBTpaxM, naHLH4 B 10-11 TIBCOB Hn1 BOJIMMICH B 16 liacoB Taxme >xe,

xax Ha arane aram.

14 si ISE ymel0 xpeTh

0

rnABA 9

01K1/1PEHME

fl Pe,EVIO)KeHHaA MHOIO mem/Ai/Ka mo)xeT 6bITb HCII0/1b30BaHa Bce-MI4 JII0,LIbMH, crpa,itaxagmmpi 1136bIT0411bIM BeCOM. Hecmurpsi Ha

6anume pa3J114111451 Me3K,TAy HHMH, HX MOACHO pa36HTb Ha TpH OCHOB-

HbIe Karerop1414.

OT 1136bITOLIHOr0 Beca go HacTomiero owmpemin

IlepBasi KaTeropna — 3TO /IMAM 6e3 xaxHx-nH6o HpeApacnono-)KeHHocTeil K ox<Hpefuno, BeC KOTOpbIX Bcerita 6bLII HOpMaAbHbIM H

CTa611ThbHbIM H KOTOpbIe IIO TOil" HJIH 13HOI1 np13,H4He CTaJI14 nonpaa-1131Tbeff. BOJIbIUHHCTBO 3THX cariaes CBH3HHO C pealcHm coxpargeHmem clmalltiecxoti aKTHBHOCTH.

Tax o6croHT ike_Jto y >KeHIIIRH, TOJIbKO =no p0A14B11.114X nepaoro pe6eu-Ka. ripm 3TOM y Tatmx weHHAHH HaaruoAaeTcH ecreersemimil npvipocT

armerwra 14 CHMKeHHe aKTHBHOCT14, tITO HpHBOAHT x Heo6brgHomy yaenwieHmo Beca. 3T0 Taioxe OTHOCI4TCH K TH,Re-710 npoTexamatHm 6e-PeMeHHOCTFIM H 6epemeHHocimm Houle ropmoHanbHoil Teparam.

nocrpa,aaHume B peaynbTaTe Heoiacmoro cnyqa5i, HpkwoHaH-HbIe K Hocream B 60/IbligHH013 nanaTe, KOTOpbIe eLVIT lipOCTO OT CKyK11.

ONOPEHOE

MowHo ripH6aswrb K 3T0ii KaTeropm4 J110,461, cTpaAaJou4x OT

pesmanoma, H aCTMaTHKOB, ripHHHmatoulHx KOpT1430H, 13J11451HHe KO-Toporo Ha sec ogeHb xopomo 143BeCTHO.

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211

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ripmpoitm.

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TYPE", Heo6xoAmmoil fi„..Tng Hamero BbI)KHBaH141i. MMeHHO B 3TOil

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213

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opraHH3ma K X0J10Ay cnoco6cTHyeT Tomy, wro, Kama MM rigaHepraemcA

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TemnepaTypy Terra — OKOAO 37 °C.

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14

ONOPEHME

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nocTeneHHo go6ei3Tecb ee TemnepaTypm B 25 °C. 3Ta TeMne-

215

IbEP MOKAH

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cgenarb Amery ewe donee 30CPBKTMBH014

Ay Kanopml HpH xozkb6e Ha paccToBHHe

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16

0)KI4PEHHE

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• TIIITbe 2 J11,1Tp0B X0J1011HOil B0,4bI (4 °C) pacTpatiHBaeT 60 Ka-

.11opHil;

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.11opHil;

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• OTKB3 OT Termoro lunicHero 6e.msi, csnrepa HIIII okiesuia

100 Kartopini.

Beero — 420 KaaopHil.

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npHpokie TOJICTRICa.

217

EP AkOKAH

B 3aKinoneHHe c.neikyeT OTMeT14Tb, T-1TO XOTH oitHoro xonoaa Hefrio-

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cmax 14 HOBbILIIaTb 3Hepremnecmie pacxowA, cm3aHHme c (1)H3me-

64 Ewe o,Lifia Xi4TpOCTE• AIN

yCill101-114R acpcpeKra filieTbf —

M14HyTbl noA X0.1104HbIM igyillem uomoraior opraHm3my norepmb

100 Kanopoh!

ONI4PEHPIE

CKHMH ynpawHemisimn. 3TH pexomewkanmi xa)KyTcH JI0F1411HIAMI4 H

paIlHOHBAIDHIDIMH, HO, K cowa.neHmo, Ha npaxTpnce OHH He noATBep)x-

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6opb6e C ownpeHmem, TOJIbKO 12% H3 TeX, KTO xolieT noxyikeTb, c6po-

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/10CTHIHyTbdi Bec,

HHHorila He 3aHHmatiTect, cnopTom BO 'Tema 141-1TBHCHBHOICO

noxyletma.B TetieHlle 3Tana aTaxx, no BpemA 6bicTpoct noTepH seca,

H oco6eHHo He pexomewto csomm nameHTam, cTpaiAalounim omm-

peHnem, 3aHHMaTbCA CHOpTOM H 4)143Ht1eCKHMH yripawHeHkulmn no Tpem npHNHHaM:

• OHH yciumem BOJIH ,Lk011>KHbI CO6JI10,71aTb ,LIHeTy, tITO camo no

ce6e pice HBJIffeTCA HcrtbnaHmem. ECJIH erne npn6aBHTb K 3T0-

My 3BHATHA cnopTom, TO MbI plicxyem 3ary6nTb Ha xopmo Bce

Haulm HatIHHaHHA;

• TOJICTAK, KOTOpbdi 6bicTpo TepieT MHOFO tatnorpammoB, ner-

HO yTOM./131eTCSI H HysigtaeTcH B OT,EIbIXe H cHe. 0143141-1eCKHe Ha-

rpy3KH moryr yBeT1141114Th yCTaTIOCTb H yMeHbLIIHTla peIIIHMOCM

npuilepxu4saTbc_B npaBiln /2(HeTbI;

• TOJICTAK ITO CyTH CBOeu ABJIReTCA c..rulluxom Heyminomu4m, H

HaB513bIBBTb emy 4ki3HtleCKHe ynpawHeHusi ,EVIA noTepll Beca

6y,rAeT npocTo onacHo. Kpome TOPO, HpOCHTb ero 3aHHMaTb-

CA CHOpTOM HAM riacTBosaTb B CTIOpTHBHbIX copeBHosamisix pamoaHagHo HeAooneHxe ero cTpaxa noxa3a cBoero Tema Ha

rryankixe.

cDH3Hmecfcan aKT1413HOCTb Heo6xopouvia Ha aTane 3axpermeHHA Beca. Bo BpemB nepexo4Horo 3Tana aaxpenrieHm Beca cnopT ABJUleT-

01 xpirrpriecxx Bammbim xax npeikompaulemm yBenwieHlls Beca,

Tax H ,LVIA yxpennemul oc.Ra6.neHHbix MbILUH H KO)KH. Onbrr noxa3bl-

BaeT, tITO perympHme 4)143nt1ecxne ynpaxcHeHnsi — He camoe ino6n-

219

EP glOKAN

Moe 3aHATHe cTpa,Lkatommx owmpeHHem. OTspaulemie K asH>xeinuo H 4:443Hgeomm yCIIITHAM — oaHa H3 npligHH, CrIOCO6CTBOBaB11114X ero 1436bIT014HOMy secy. XIII TaKHX nanHeHTos 3Tall OKOHMaTeJlbH011 cTa-6kum3ain4 SIBJLFIeTCA CJI0)KHOR 3aaageri.

npexiaraio 3 npocTsie pexomeHAankur, HoTopsie moryr BIDI110.71- H14Tb ,aa>xe cambie Hecrosopmnsme.

1. OTKa3 OT .nwlyra. H onucan 3Ty Mepy B 3Tane OKOHIlaTeIlb-

HOCI cTa6HAH3a4HH. OHa 6svia a,apecosaHa scem, HO 41151 TO.TI-

CTRKa, KOTOplAil cyme.m aocTngb csoeft nem' H KOTOpbIti 3HaeT, gTo OH cefigac yA3sHmee, gem genosex c npocTo 1136bITOIMbIM secom, 3Ta mepa

AWINCHa ,7:Aei3eTBHTe.111,H0 CTaTh HeOrb-

ememoii HaCTb10 ero HOBOI3 )K143H11.

OH Is/10)KeT 110AHIEVIaTbCF1 n0 necTHHne mexteHHO, mo>xeT OCTaHOBIlTbC51 Ha nanaopore, 14.1.06bi HeMHOPO OTAIDILLIaTb-

CH, OH mo>xeT aenaTs 310 KaK xogeT, HO

OH ,40.11)KeH o6s3aTembHo BbIllOJIHATb 3T0

44 ECM4 Bbl mere Aomoh c padoTbl B rpaHcnopre CTOR, Bb! Tpanire 6onbille

em eciim 6bi wank!. Bee fgeHme TaK014 npocroh mew ycKopt47-

Romp° Beca

npeAnHcaHme. Camoe FJIaBHOe — ge.nosex C 60J11311IHM H3./114111-

14HM secom, KOTOphIci noxyike..4, (1)143YftleCKH citabHee gariosexa C HOpMaIlbHhIM secom, Tax Hai< Haab, ITOCTOHHHO HOOT 120 HAM 150 xr, — camo no ce6e y ce FIRTIFIeTCSI cnopTom. Taxlim o6pa-

30M, xor,aa off noxyaeeT, y Hero OCTaHyTC51 MbulletlHafl Macca H

KOTOplaIe eMy 6bun4 Heo6xoinimm, 11TO6bI xamcabni aeHs 110i4H14MaTbCSI ILO necTmule.

2. OcTaHafiTerb Ha Horax Hai{ MONCHO 6amme. BC.FIKkal pa3, Icor-aa BBM He HmHo cnaers Kam .newaTs, cTonTe npsmo. Pacnpe-iteAHTe sec pasHomepHo Ha o6e Horm..Tho6me Apyrne 110314“1411

3a,r1eACTByK)T B pa6oTy He M141114113.1, a CB.143K14, npocToe pacTaxce-HHe xoTopsix He aftegeT 3a co6oR noTpe6neHaFt xampHil.

ONLIPEHME

He CTOHT npeHeoperaTb TaKlim 6e3o6HAHbim COBeTOM, KaK npocTo

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3a110Cb 6b1, 6aHaAbH0e AeHcTBHe, KOTOpbIM mHorHe npeHeoperaKiT,

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TOPO, LITO6b1 He ynycKaTb ero P13 BI4/1y.

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1436bIT0t1HbIM BecoM.

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rIE3HYK) X0gb6Y, KOTOPAA no 011PETIETIEHI410 HECET B CE6E PACXOTI KA11OPMV. X0/11,4TE LIALLIE rIELJJKOM: ROMOPI, 3A HOKYFIKAM14, B FOCTI4 V T.H.

110XyAeB11.11411 TOACTAK ,110/1/KeH 11OBTOpHO rik3Tb0:1 11C110J1b30BaTb cHoe

Term, RoTopoe OH cripaBexmo paccmarpHBan i{aK HeTpaHcnopTa-

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Topasi OCy111eCTBAffeTCA y HaC B P0A0Be H AOJDKHa 6b1Tb >Kenaemoil 3T0

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Ammer BCe yCilA1451.

221

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B XORE CTA6Va13AL4VVI 3T0 HE3HA4LITE1bHblE HEYROBCTBA, KOTOPbIE

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>KV3Hb.

Tpii 143meHemisi B cippyrype r1114T3FRIFI

1 aimTe mexiemio H xoporuo nepewesmsaitre. Ceromm Ha-

yTIHO ikoxa3alio, TIT° CJIHMKOM 6mcTpoe nornomeHHe mum

IIRIBOAHT K yBeJ1149eH1410 seca. AHVITIACKHe ygeHme CHARM

CKPMT0c1 KaMepOii ,Ewe rpyrinm 1KeHLIAHH — cTpaaaloulHx OT

ON{Hpelillif H C HOPMaJIbHIDIM secom. BbIRCHHJEOCb, LITO 1KeH11114-

HbI C HOpMaJIbHbIM secom nepe>KesmsaAH TEM/ B 2 pa3a AO/M-

ule, gem nonHme, 6mcTpee Aocniram4 HacmuleHHA H mem:aim

Fryimaymcb B mpaxmanocoAepx<asuix H cila,Am4x spoArcTax s

Te'leHHe HeCKOJIMUIX qaCOB Houle eAm.

ECTb Asa THria Hacbm4eHHA — mexampiecicoe, KorAa 3aTIOJIRSIeT01

AcenyAom, H HCTHHHOe, KOTOpOe BO3HHKaeT, KOIAa spomxTm rpm-

HMI nepesapHsaionsi H BCBCHBalOTCH B KpOBb, noAasag CMITIBJE B

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TOJIbKO Ha pacToKeHHe NcenyAKa Any yaositeTsopeHHH CBOU0 PO-

Aofta. H Hao6opoT, gem ganosex men-

410 CoBeT eCTL, Me,4110HHO, neHHee eCT H goirbme nepe)KesmsaeT

rtgarenbH0 nepexesbiBaR

nouly, He repRer csoerti

(TyaflbHOCT14 14 417f1 moeii

OH AeitC7B147-ellbH0 nomoraer

TyLIWI4Tb pe3yllbTaThl 44,

TejlbHblX seisecTs AOCTHraIOT mo3ra

BbI3bIBa1OT Hachugem4e. 3TOT genosex

HagmHaeT HaCbILIAaTbCH K cepeAHHe

obeAa H 3amacTyfo OTKa3bIBaeTcH OT

cmpa H AecepTa.

nllaw, Tem 6anbule KanopHA H ni4Ta-

ONLIPEHOE

3HalO, OT npmsraiinca eCTb 6bICTp0 HenpocTo OTKa3aTb0=1, H

3Haf0, T-ITO 3TO natTica — eCTb CO CKOpOCTIDIO mepenaxm, Koma BbI ro-

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CTH nepexceshiBankm.

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moNceT. Kpome TOP°, cAeAyeT 3HaTb, T•ITO Blameable yamns, T-ITO6bI eCTb

mewleHHee, He Tax BeJIPIKH, KaK KaxceTcs. 3T0 3arimeT scero HeCK0Ab-

KO AI161 H 6bICTpO cTaHeT

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HO H Heo60cHosaHHo, HO H HesepHo. FIPITb BO spems eAbi, oco-

6eHH0 Ty4HbIM JHOWIM, oileHb IIOJIe3H0 ITO Tpem npnxiHHam:

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HyBCTBO CbITOCTH;

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3. He 6epHTe ,rAo6amcm. Bo Bpemx nepHoAa 3axpenneinm noTe-

pHHHoro Beca, ICOTOpbrii HBaHeTcH nepexoaHhim mearczky nepHo-

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pa3pelualo 2 npa3AHHtnibie Tpaneni B Heilam, HO HpH 3TOM

pexolvieHapo Fancoma He 6paTb BToppo nopu$Io oiworo H

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CHIA 6beT rice pexopAbi.

227

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• HaTIOJIOBVIHy HJIH Aue TpeTH coxpaTHTe MCITOJIb30BaHHe >Kiva

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228

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C ITOMOLablO 3THX Tpex HpOCTIAX, HO 0,ieHb 344exTHBHmx mep, ocy-tnecTarmembix ex<eAHermo, Bbl mo)KeTe 1436e>xaTb Hat16o.abnieti onac-

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Hero npogyKrbi, KaK KOHOOTbl,

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3 ehunepta3amibtx Mep B TegeHme 3 mecsweB. ECJI14 Bec npooaarnicaeT pacTm, HecmoTpa Ha 3TH mepm, nepeilx4Te K TpeTbemy 3Tany moea itHeTbi — 3axpen.aeHino Beca C ero itBymB npaaimmtiHbimn o6eikamll B HeAeino, Ho 6e3 6enxoBoro tieTBepra, xoTopbrii 51BJUleTC.51 CJII4ILIKOM

onacHbrm AAA Taxoro Bo3pacTa. B Bo3pacTe noc.ne 10 JIeT npH yrpo3e ownper4B wierAyeT HatiaTb

HenocpeiqcTBeHHo c TpeTbero 3Taria AFIeTbl, 3ameHHB 6eAxoBbnl t{eT-Bepr 6e.nRoBo-oBounioti AmeToii. lieJ1b10 5113.115IeTC51 cHmaxeHne Beca, HO

ripm 3TOM Hel1b3PI 3a6bIBaTb, LITO pe6eHox Aarnicefi pacTM, H 3TOT pOCT

aB.1151eTC.Aero eeplimm COIO3HHKOM B 6opb6e C BecoM.

229

bEP FOKAH

AMETA W151 nowocrKoBoro BO3PACTA

B noApocTxosom Bo3pacTe y MaJILMIIKOB yrpo3a H36bITOT-IHOF0 Beca

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aKTHBHOg (1)143Hmecxoil AeffrenbHOCTMO, B xorle xoTopoil 3Heprem9e-

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B cJiy'-lae ymepeHHoti TeHaeknom x noiniorre npu HeperynApHba

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30

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231

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rox

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232

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233

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40 RET — 56 K1 V1 B 50 JET — 57 Kr.

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4

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235

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• TpeTbH, Hal.COMICh Ha CJIONCHbIX 3Tanax )K143H1d (npeMeHonay-

3a, ropmoHanbHaB HeycToiltHmocTb, nye()HaHaB

HAM oBapHambHaA HeitOCTaT0,4HOCTb, ilenpeccHB C npmemom

memxameHToB), npeTepneBaioT n3MeHeHHJl B Bece. Bce 3T0

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• curyaHHH He 6.naronpw1TcTByeT TeM, KTO ywe menpo6oBan MHOPO 6e3pe3yaurammx HRH HeeTa61411bHEIX Allerr, CJI14111-

KOM orpatilitumaionmx 14.1114 C.51141.11KOM yTOMI4TeJ1bHblX, KoTopme

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npo6Aemam, 60.7Ib11114HCTB0 6e3riacTHo orwcaatoT

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ee (1)opmHpoBan 143 rgaa B roik BHatiane TO.11bK0 WEI MOFIX nawieHToB,

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249

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noTpe6HocTilmn OHM 3aCTBBI4JI14 mem 143Me1114T13 mHorHe npHHIIHribi

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B PIHTepHeTe CTB11 HaH6onee Ba)K1-1131M mecTom BeTpegH, rge y MeHA

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coBcem He4aBilo, 40 3T0T0

q peKomemoBan CBOPIM natmem-am TOI7bK0 gmery, 14 0Ha 4aaana

noTpRcalowile pe3y.nbraTb1 411# 41#

/151eT mHe BHOCIITb B Hee perynapxbie

ynytunexHa.

Hpe)Kge gem nepexogHTb K cogep)Ka-

MHO 3T0171 rnaBbi, H XOTeJ1 6131 KpaTxo

nepegmcfarrb °exorable ripellmyule-

cTBa mod," MeTOA14KH, KoTopbie o6e-

cnegmBaim ycnex Bcem, KTO ee nonpo-

6oBan:

1) 34x eKTI4BROCTb 6enKoB;

2) CTpeMPITe.71bHOCTb 3Tana aTaxH;

3) o6maq cBo6oga B KonmecTBe noTpe6nHemok ranHH, KoTopax

1103BOJIAeT H36e3KaTb ocTporo oinyineum ronoga;

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KOTOpbIX 78 — 3K14BOTH01-0 ripoHcxowgeHHH, 28 — pacm-

TenbHoro;

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em r114T xygeTb. HMeHHO nopxgom BBoga npogyicToB 3anHcbt-

BaeT B nammrb Tema ypoBeHb MX BaNcHocTH. Bce HagmaeTcH C

«/K113HeHHOCI tlaCT14» (6eJIKH), 3aTem enegyeT «cylnecTBeHHax

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H36bITOT3H0r0 Beca>›;

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ppo BbI moxceTe nonytiliTh Ha moem cailTe H MHOPOTIHCJICH-

HbIX (opymax.

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B14.7113Hbrii BbI60p.

251

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sec 6e3 sHAHmoil flpHHHHM ocTaHaBJIHBaeTc5I. 3TOT nepHOLA

socripHHHmaeTcn Kai( Hecnpaseir.AHsocTb H sneneT coMHeHHe

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monceT npoinHyTb pyxy nomonw.

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BO3M0)KHO, 6onee cymecTseHHEA, nem mo6bie Apyrme, (134-

3I/FIECHAFI ,LIESITEJIbHOCTb.

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SI AOJDKeH CKa3aTb, tITO, xax H BCHIGH1 nenosex, H Bcema 3HaJI,To

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H I101-ITH B 0)KliAaH1111 nonHommeaurra H 14HBaTIHAHhIX KOJI.HCOK. OT mod'. maTepH mHe nepeAanocb 3T0 6ecnoxoticTso H He06X0AHMOCTb

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gam KOTOphIX 51 >KHBO H Becalm HOgliP1MaJICSI. BIDICeHHe Bcerga FIBJ151-

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rip Beca. A CTaff pellIHTeAbH0 BB0,414Tb cim3ky4eciale yripa>xHeHna B

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B nponecce noxyikeHHA, H xax MOLT 1114TaTegb MOP He AorlymaTbca AO

3TOPO paHbine?

253

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ilPaKTHAeCK14 Ka)KAbIti 3HaeT, ATO 4H43Hilecica5 AeSITeJIbHOCTb HO-

MoraeT OK14FaTb KazopHH, HO HHKTO B 3T0 He Bep1IT 14JIH HO KpaiTheti

mepe HHKTO B 3T0 He BepHT B AOCTaTOLIHat cTeneHH, liT06b1 CA14TaTb

ee Tamil Ba>KHai, KaK muneBoe orpaHHIleHne. CaAHTb01 Ha imerry, JIHIHaTbCA mo6Hmoil expi, ikawe P0.110- Awm — nwiemy HeT? Ho XO,A14Tb, rum-BaTb, TaHneBaTb — mixor4a!

H3MeH14J1 CBOIO 110JIIITIIKy. ECJIH paHb-H npocTo coBeToBan CBO14M nanHeH-

Tam BKIHOLE14T13 (1)H3Htiecicylo AenTenb-HOCTID, TO Teneph H ee IIPUI114CbIBATO KaK fleicapcimo!

CHatiana, Roma H aa,Ltalo npocToil Bonpoc: «3aHmmaeTecb .TIH BbI

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Bonpoc HeMHOPO 1IeTKO BbI,L1e.TIAIOTCH ABa THna dmantlecKoil ilefiTeAbHOCTII:

1) yrmanzpinaii THU, Ann npaETHIrecimx neneti nosceiniemai >K143H14;

2) on crapalocb 6bITb amTHBHoA, ABI4Tal0Cb, ATO6b1 OCTaBaTb0=1

KpacHBoii, capoilHoil 14 3A0p0B0ii», — CJIOBa, BbI3bIBa1011114e

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Flpo6nema 4)Happiectcoil AeffreAbHOCTI4 noAHHmaeT npo6nemy °age-CTBa, TaK Kax Hama 3KOHOM1411eCKaff MO,CteJIb, OCHOBaHHafI Ha ,LkOCT14- >KeHHqX TexHanorHil, BocxBalmer ycTpaHeHme 411431411eCKOPO yCHJ11451.

Oklb 06beAp1HeHme Rmerbi

14 HOCTION(lba 01431/NeCK14X

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mopraHme aacTaaameT Bac HOTpaTHTb 3Heprkno — pa3yme-

255

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pa3mbinumeTe, H 3aTpaTm eine 6o.abine, 'coma IlbITaeTeCb pe-

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256

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pacxo4yerre 14 KaAopHil, eine 6 —

cHoBa CITyCTHTECH. BOT ywe 26 icanopini

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xomnbloTepom. BbI NUITIH, TO ecTb Amnia-

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HO 14 ynyqumer 3l7aCT1411HOCTb KO)K11

14 Mb1W14 , 1TO He3amejokrrenbHo

CKB3b1BaeTCR Ha BHBLYHOCTI4

nimHACTLIKA — 06573ATEIMIMICI KATAJ7143ATOP flOMEH14.9

BbILITeH H3 Battier° pa6crgero BpemeHH. Ho AaBairre npeAcTaBmvi, 11TO

Bm cornacHbr. 3a Itac, eon,' BbI xoAHTe He C.7111111KOM 6bicTpo, B1 pac-

TpaTHTe 300 KamopHit

C TOFO MOMENTA, KAK Bbl OTKPHFIV RBEPb BAWE[O ROMA, HA RAHHYK)

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MbIX AIM Bbl)KHBa1314F1 npoiorKToB OIleHb °CTN. H Tpe6yeT 60.71b1111/1X 3a-

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Tpai-feHmAmH nel-mbimH, cTpaTerw-teciudmH )1{.143HeHH6IMH 3anacamm.

ECnH cnyklati elkilHITLIHblii, TO Hirgero cipaumoro He 11p0HCX0,4HT, HO

ecnli 6bI nepBo6brrHblii IlenoseR 3aBen ce6e IlpHB619Ky ITAFITID Ka}K,AbIR

ikeHb, TO OH BnycTyio TpaTita 6b1AparoneEmbie Kanopim. To eCTb 4)11314-

trecKaa Ae51Te.71liHOCTb HesepocrrHo 3HaqHma B ynpaBneinm 3a1Tacamm

3HeprHH genoBexa. 3T0 HmeHHo Te afieprenyiecime 3anacbi, KoTopbie

Bbl nbrraeTecb noTepsTrb H KoTopme nepBo6brrHbie nio,414 paccmaTpm-

BaJ114 xax cBoil rnarmbiii KaTurran. H 3,1eCb Bbl HamHaeTe 3ailkaBaTbm

rnasHbim Bonpocom: 1101-1eMy CTOJIb Tpy,AHO 110XyAeTb, H Kax 41H3pp3e-

cKa51 ,AeilTeilbtiOCTb 6yueT 3TOMy CHOCO6CTBOBaTb?

4aBakTe BepHemcsi B Haum AHH. EC.1111 BbI tiliTaere 3Ty }unify, 3Ha-

run, Bbl, BeponTHo, nplman,„TreNGITe K tiacTH B3pocnoro Hacene-

HI451, xoTopaR cTpa,roeT OT 1436bITOI1HOPO Beca. Eum 3T0 Tax, Rawsabfil

/1141.11HHi3 xmorpamm, RoTopbdi Bbl Tax HenaBH4HTe, corlep>KHT He-

mHoro 6onee 8000 Kanop

110-HAYHHOMY aro 03HA'-3AET, LITO BAM ROCTATOLHO XORlilTb TOT16K0

• 1 HAG B RE1-6, 5 RHECA B HEREI110, 26 RHEO B MECHLA, LITOBbl 1135,41314TbCF1

OT 3T010 Kt4ll0FPAMMA. PACLIET HPOCT: 300 KAPORIcel x 26 RHEO = 8000

KAFIOPLIM = 1 KI BAWE[O V31111L11HETO BECA.

17 A He ymeio xy.neTi.

IbEP AlOKAH

14 3TO npH yCJIOBHH, BbI HHHero He memeTe B Bamem nliTa- H1414. 3TOT Hac xo,,(Ab6bi MOT 6bI cam HO ce6e yperyrimpoBaTb gamy npo6.nemy Beca, BbI 1436aB11.1114Cb 6bI OT 12 Kr 3a 12 mecfnieB, T.e. Bcero 3a ma. CJIHIUKOM xpacHBo, T-ITO6b1 6bITb npautoci! 0, 51 3apa-Hee cAmmy Bo3pa>KeHm mina: KaK HaciTH cBo6orn-ua qaC B 4eHb, oco6eHHo B 6yAHH? Kai< .coBmemaTb Bpemg xoTib6br C OTBeTCTBeH-HOfi 11p0(1)eCCHOHaJIIIHOI3 )K113Hb10? 06313aHHOCTH, AeTn, yCTa.TIOCTb, JIeHb!

Bce 3T0 ITHCTa51 HpaBoria, H g C 3THM a6caTnoTHo cor.nacen. ECJIH (I)H3wiecicag TceFITeilbHOCTb Aari>xHa OTHbIHe BXOW4TS B nporpaivimy 6opb6bi C JIHLIIHI4M Becom B RatiecTge 06113aTeAbHOPO airemeHTa, TO He Arm TOPO, ,ITO6b1 Ay6./114p0BaTb TO, Hero mbi pKe A0614.T114Cb C Homo-1.41)10 3Ta110B AHurbi; H XOTeJI 6b1 noprniTb ei3 14CKI1101114TenbHy10 pomp

B aTofi 6opb6e. JII4 HerippigTHee HJM TpviHee 3aHl4MaTbCH ())143Htiecmoil /keg-

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Hawe coBpemeHHoe

o6wecrso noowpRer

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(ienoBeKa, 3aCTaBf7EtOT ero

meHbwe ABPIraTbCR, HO HMeHHO

3TOT 83/7151,4 Bam HJOKHO

nepedopoTb 011

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'58

camoonemat H calvioyBa>KeHmg. Ho 9TO TaioKe o6g3aTenbcTi3a, KoTopbie Tpe6yIOT 110,VOTOBK14, pyxoBoiicTBa, noociiiepocH, Hazie)KHoro H npoBepeHHoro meToaa iteRcTm4si, e)xece-XyFillHbIX BHHMaH145I H 6,414Te.711DHOCTH. 3TO 60pb6a C camilm co6ofi,

ri4MHACTkIKA — OER3ATEIlbfiblil KATAII143ATOP 110XYREHOR

c Apyrxmll, xoTopme TO>Ke XOTe.1114 6b1 noxyaeTb, HO y 1414X eine HeT

cmmynHpromero (taKropa. BaM npeAcToHT Tame 14 6opb6a c oxpy-

waioineil xynbTyport noTpe6neHllsi, 11p0143BOAHTeAAMH, xoTopbre npo-

ilaioT 6onbine mu4pHoro H cna,nxoro, Rem none3Horo; pexnamulHxamm,

xoTopme HaXOAAT cnoBa, cnoraHbi H H306paRceHnn, «y6HI3cTBeHHble»

BO Bcex cmbicnax 3T0r0 cnoBa!

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TO Mal ,EIOAr OTKpbITb AAA HHX TO, ATO f1 CAI4Tal0 BTOpbIM nnau,,napmom B 60pb6e IIpOTHB H36bITOAH0r0 Beca. 3T0 TaloKe nomoxteT TeM, KTO B

3aTpyrkHHTenbHom nonoweHHH, y KO1'0 HeT 3Freprkm 14.7114 mywecTBa, 'lTO6bI OTKpbITO BcTynaTb B 60pb6y C camum c060I3, xyEterb, 3HaA, HT°

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Ka>KeTCA, ATO HexcenaHHe 3aHliMaTbC31 4)H314,1eCKOil AefiTeAbHO-

CT1310 CBA3aHO C 60/Iee 11/1y6OKI4MH npoTHBopeln4RmH B o6inecTse, KO-

Topme BbipmaloTcR Asynur no3yHramli:

1) c<Te6e He Ham imnrarbcn! BOT nio6bie BPIAM 3.11eKTp011p1460p0B

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Kom•tiopTa H coxpanleHHe mmHg. MexaHHxa, po6oToTexHHxa, cnoco6b1 TpaHcnopTHpoincH pice ,EtaBHO 06Aer,414/114 TA)KeAbill TpyA

H paanwnibie yCHAHA H c xawcHim nHem oxBaTbmaloT Bce 6anbnie

)xecToB H Amoxemplii, ecTecTBeHHEdx aloileti;

2) «Tm AcumeH ABI4raTbC51 Hai( moHcHo 60/113111e». KynbTypa

cnopTa, 3A0p0Bbff, nporpammbi HPOTHB cTapeHHR, cnopT3anbr H napa,noiccanbHoe B03BpaineHHe mexamm4 — 11p0143BOACTBO

«annapaToB, xoTopme 3aCTaBAAIOT ABI4raTbC51»: 6eroBaa ,Ep3s-

po)KKa, BeAurpeHmicep.

259

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3. (11113144eCICan Ae51TeilbHOCTI) BmeumBaeTcH B HpoHeccbi ynpaanemin yi1OBOJIbCTIIHeM H Hemotionbermem. 1-114Ta-

TeJIH, 51 co6Hpaiocb nonpocHTb Bac nocne,loBaTb 3a MHOH B YAHBHTeJlbHbIe F/Iy6HHbI M03F0B011 AeSITelIbHOCTH, Tyro., r,ge

npHHHmaloTca nepBme pemeHan, PAe yKopeHmoTcn Baum rtpH-Inuibi )104Tb H He ymmpaTb. ripo3aHHecxas1 ripo6nema 1136bIT04- HOF° Beca, gam 13bI yBam4Te, HaX0/2114TC51 B cepArleBHHe mo3ra. Floc.negyfiTe 3a MHOrl, 14 BbI 06 3TOM He noNcameTe.

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AH14 H B Hamem o6mecTse 011eHb maim Tex, KTO AeileTBIETeAbH0 3HaeT,

lITO 3T0 Taxoe. CeroAHR mm nonpamBemcsi TO.IlbRO 3a cneT TOFO, 11TO AAA YTOJIeH1151 ro.noaa mbr emim csepx Heo6xortHmoro.

K0/114T4eCTBO WeHLIA14H, cTpaitatoLanx 113- 6bITOT4HbIM Becom H HeHaBHXIII114X ero, erpempiTenbHo pacTeT 133-3a yBeinitai-Baloweiicsi 110Tpe6HOCTH B e4e, KoTopaa npeBocxortHT cTpax nonpaBHTbc5r. «3To canbHee mem» — roBopHT TaKaB xceH-uu4Ha mite. MTO oHa HuleT B eAe? To, lfro Iviox<eT ROMneHcupoBaTb H HeriTpanmoBaTb cTpaAaHHe H/114 CTpeCC. TpyrarocTb 3aKmoHaeTcH B TOM, gTO

,E1JIR noxyaemm Halm 41314FaTbC51 B 11pOTHB0110.40>EHy10 cTopoHy. He TO.TIbK0 nepecTaTb KOMIleHCI1p0BaTb CBOH npo6nemm e,noii, HO H HO-TepaTb CB010 runueBylo crio6oAy, iITO B HTore Bbl3bIBaeT HeyaoBanb-CTBlie, o6MaH — ileticrnme o6paTHoe MCKOMOMy.

60

0/04 Xo,gb6a — notn-ti TaKoe OymameHranbH0e imp-tom/re,

KaK 1/1 AbaaHue, oHa HaCTOIMKO wo)KeHa B npopagy tienoeeKa, Lim

He socnpkimmaercR KaK cnoco6 noxygewm 14 nem npHimmaercn

opraHM3MOM 401,

1-14MHACTI4KA 06$73ATEIlbH6114 KATAJM3ATOP 170XYfiEHI4A

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LIEFIOBEKA, 4TO PARA HEFO Bbl XEPTBYETE CBOEV cAVITYPOV, KPACO-

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80.7ibC1711311e>> . 3T0 061351CHACT, noHemy, iienoBeK ecru?' nbeT, Kama ero

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Aylmer 60JIbIlle yik060.71beTB1431. Bce TO, IITO o6nermaeT BbDICHBaHl4e, re-

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261

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Hey,nosanbcTEme. Bce, tITO MbI ikeimem, MM genaem, TITO66I 110.7WEIHTL

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HH4opmagm. >ICH3Hb BmpaxcaeTcA B LleJI0BelleCKOM noseAeHHH, KOTO-

poe HweT MOBOJIbCTBHil. Owyman WkOBOJILCTBHe, ge.nosex myscTsyeT

oneAcTsHe Kaxoil-To Apyroli WH3HeHH014 CHAN, icoTopast Bo3HpargaeT-

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62

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flpol43BOAHT ynopateraopeHme, ycno-

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3HAVITE, 4TO npin niosoV1 41VIETE LEM 601161JJE Bbl TIBVIAETECID, TEM • 5011b111E Bbl XYAEETE.

2. Opinrieacasi AefiTe.ahHOCTb coKpaaper ilegliTeJ11,HOCTb AI4e-

Tbl. gem 60omue BbI Amiraerecb H cmcHraeTe xanopHH, TM meHb-

me BbI fryKaaeTech B orpaHwieHHH ce6H, H TeM meHmue ainiTcs

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surnmaeTe 6oxan H B xotwe npnema mum oTnpaanseTecb Ha

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20-mmHyrHylo nporyiucy. flarrytmTcsi TO we camoe, KaK ecJIH 6b1

BbI HHKOrola H He 1114J1H 3TOT 60KaJI. ABarmaTumHHyrHasi nerua5[

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BHHHOF0 HcKyarrBa Bbirman qaTTIe 3 6oKana, a He 1, OH HpHcno-co6nn peKomemawno K BbIlIHTOMy KOJIHIletlay H TaKHM o6pa-30M, 110MHMO orpomHoro y,LIOBOJIMTBHH, KoTopoe emy TIOCTaB,11AJI 3TOT AparogeHHmil HemTap, BcKope OTKpbLII A.7151 Ce634 Apyroe y4o-B0.71bCTI314e — 6er Tpymoil H TyT )Ke CTa11 ero apmm 110KJIOHH14-

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OH coxpaHHA cBon CI4J1y3T.

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(1)HHOB. N 'coma Hpx AocTaTotmoii (1:03HriecKai Harpy3xe 3TOT

mexaHnam rippmeAeH B AeiAcTme, Ham opraHHam cam Hax-H4HaeT no.nyt4aTb yL10130.)1bCTBHe OT noTepn Beca. 0,alla 113 MOM Haim-eHTOK cKa3arta mue, tITO eA HHKOIlaa He cariadocb B.71106.1151Tb01 B AlleTy, HO oHa B.1110614.11aCb B 4)H3HilecKylo Ae5ITeilbH0erb, CO-

tiposo>maionwto M0/0 meTQAHKy. 3/Aecb 6buio 6br Lle.necoo6pa3- HO fIOBTOpHTE, 0,TIH0 otieHb Aawe cupaBeArimmoe H3petteHHe: (cAe-

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Hemoi ozmoro 143 Kpl4T14t1HbIX IlyHKTOB 6oph6bi 11pOTHB H3- GbIT011H01-0 Beca. Kaxcitbiii 3HaeT, tITO tiem Ao.amue C.11e,a0BaTb

meTam, Tem TpyAriee HoTepaTb BeC. lienosexiecKHA po4 11051- MICA BO BpemeHa, Roma Haao 6134110 cpa)Kancsi 3a 1-1111gy. 3a-

rtacm 6bum Tama Hannyquieii rapaHTHeH coxpaHeHaB Wli3H14,

265

flbEP WOKAH

H MbI 6b1J114 npmcnocoo.neHbi K TOMy, TITO6b1 COITOTHB/IfITIDCH nepepacxgay xanopHil. CeroAHR MbI Namem B 1136bITKe H H30- 614.11HH, HO Hamm reHbi H Hama nporpamma He 143MeHHJIHCb HH

Ha Amy, Ham opraHH3m Bce Tax )Ke nay6oxo ripHBa3aH K CB0- am 3anacam. Ilo3Tomy Juo6oe HcTomeHHe BocnpHHHmaeTcsi HM Kai< pac.xkuneHme H onacHocTb, HpOTHB KOTOpbIX OH 3anpo-rpammktpoBaH 6opoTbcA.

KAK )KE OH BOPETCH? ATM 3T0[O OH PACI1OJIAIAET [ABYMA CPEXTBA-

MO: C OrtHOV CTOPOHbl, PACX0,1110BATb MEHbILIE, XVITb B 3KOHOMHOM

PDKIIIME, 41-IA ME,W1EHHOM C APYFOV flOPHOCTb10 1/13BI1E-

KATb I/13 r1PORYKTOB BCE r1IITATEl1bHblE BEILECTBA. TAKPIM OEPA30M,

HEM /101113WE Bbl EYAETE CflEgOBATb rIVIETAM, TEM 60116111E BAWE TETIO

SYAET V-11/1TbC9 COr1POTVBI151TbCfl. 3TO COIIPOTVIallEHVIE BbIPA)KAET-

CA 3AMEATIEHMV I1POUECCA flOXYLIEHVFI, V HEM ME,W1EHHEE 110TEPFI

BECA, TEM 6011bELIE PICK YHbiHV1A, YTOWITIEHI451 V rIPOBATIA.

1/1MeHHO B momeHT, Koran. opraHH3m COITOTHBAJleTCH 6onb-me mem, HaerynaeT HaH6o.nee onacHbill AAR AHeTbi nepH0.4 naaTo, Roma itawe HeyxocHHTenbHoe co6moileHHe peRomeH-itamdi He npkmocHT mmaxoil noTepH Beca. AJIR xyrtelou;ero Arnukim noouveHHem H HarpaAoki 3a yckultm SIBJIHeTCH cHime-Mie Beca, H noBepbTe MHe, HeT Hwiero 60nee 143HypHTeJlbH01"0, gem yckuum, He npkmocAnme mucaxoro Bo3HarpaKttemut. 3Ta

warrenbHasi H He3ac.nyweHHast OCTaHOBKa Beca OTBeTCTBeHHa 3a 60JIMITHHCTBO CphIBOB H OTKa3OB OT AMT. 14TaK, y Bamero OpraHH3Ma, ee1114 OH Aef3CTBITTeJlbH0 moweT npmcnoco6HTbcA K orpaHwieHHAm H K AHeTam, HeT cpeAcTB COHpOTHBASITbCCI pacxwor RanopHit, BbI3BaHHOMy (1)H3HtleCICHM

yckumem. OH He 3anporpammHp0BaH Ha 3T0. Bbi moweTe ont-raTh 350 Kam:9141i B Tegerme oAHoro tfaca Kaw,gbiti AeHb H3 MeCAga B mecxn, 6eraa Tpycnoii, H Bceroga 6meTe TerIATb To Ace KOJIHTleCTBO xanopHfr. 3To Bepnbak cnoco6! B TO spew'

266

FOMHACTI4KA — 06A3ATE17blibl1f KATA17143ATOP 17 0XYfiE1114;

Kai< npm cotTaineHHH Bauer° paiwoHa Ha 350 KaAopHA Ham

OPPaH113M 3a HeCKOJIbK0 Heite,Tib K 3TOMy npmcnoco6HTcH, BbI 6oAmue He 6y4eTe xy,AeTb, npHAeTcH nepeATH Ha ounee cpne-

cTseHHpo mepy H BbIT411TaTb H3 pannoHa p.m He 350, a 500 Ka-

flopnil. C0e,11(14HATb H 4143HtleCKyK) Harpy3Ky —

CH0006 1436e)KaTb RaTacTpocbpmecxlix pe3yAbTaToH conpoTHH-

nexus' opraHmma Ha HOCJIe40BaTe.11bHbIX, alum-lux AHeTax.

5. 41)143144ecicasi AeliTeJ113HOCTb 1103BOJifieT XylleTb, coxpaim yripyrocrb KO)KH. IIpH 14HTeHCIIBH011 noTepe Seca )Kmp

OCTaBJ15151 xo}Icy B$IJIOIi, C pacTmEicamn. 1:1)H3HttecKag .>Ke

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OCTaeTCH M0/10,ga, uHeTyrnefi H yupyroti, H B KOHL1e

BaM 6y4eT qem P0p,g1ITbe51.

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nicacona4a. 3T0 03HamaeT, LITO Ham opraHHam 6yAeT geficTBo-

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A1411, K arany 3axpenAeHHH, a 3aTem cra6HAH3anini, KoTopme OT-

Kpb1Ba1OT 40CTyr1 K HOBbIM npoRperam, t-TTO AeJiaeT arm ABa no-

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26

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• AomoceAbi, momputHe B HCKyCCTBeHHO maTom BpeMeHH, KOt- Aa HaKonneHme 3aAati H yerra.nocTb BM3b1BaFOT y HHX ameprfflo K mo6omy AOHOJIHHTeAbHOMy pavan°.

268

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o6pa3OM B c.nyilae 3HatIHTeilliHOPO 113-

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conpOTHRTIell He opraHH3ma BOCcTa-

HaaainmeTcH, noTepn 3amezvnTeTcA, H

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nparHaaeme HemHoro 6airbiue, gem

paHmue, H noTepA Beca rrpepumaeTca.

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Ta co6frioAaeTc31 C npe)KHilm pBeHHem,

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269

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MOT14Ba41410, H npegnHcbmaio TO, IITO Ha3Bmalo «yoapHoil onepaqueit,>:

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• TIONCHTeCb CHaTID nopaHbille, Tax KaK COH AO 110.71yHO'HH BoccTa-

HaBANBaeT CHJIbI H aHeprmo nytnue, Hem nocRenaayHoximaii;

• Ao6aBbTe paCTHTe1113HblI3 motieromiwil pacTsop K Boae, LIT0613I

yCTpaHVITb yAepwaHHe 3amacKmpoBaHHoR BoAm;

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EC111/1 OAHAX,Libl Bbl CTOTIKHETECb C 300EKTOM 1111ATO, HE 3A6bIBAATE

3TVI EIPERI1VICAHVIA VI 3HAATE, 4TO B IIPOUECCE 110XYLAEHIA9 FIPAKTI/1-

HECKV1 HEBO3M0)4(40 E10 1/136E)KATED. ITIABHOE — BblIATLel V13 3T0F0

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271

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