W]U aU ke[g]`cdc]SgYhY hc `d_RahYe
1 Mcdc\YhSghY hc XU^hp_]c Ye`[h]^cp ^_Y]gT`Uhcf
%
gh[ `caQXU hma
_YdTXma
&
^U] VYVU]m\YThY oh] hc YbQeh[`U Ye`[h]^cp ^_Y]gT`Uhcf RkY]
hcdc\Yh[\YT gmghQ gh[a YW^cdS.
●
!*: < 1.7AI86<? @A20.:<=<-4@4? B=<@A2- C5<>+? , 12: A<=<52A452-
@F@A*, 5. 29C.:6@A2- 16.>><,.
2 EeUhSghY h[ `caQXU hma _YdTXma Udo hc ^Qhm `Recf
&
^U] hcdc\YhSghY
h]f _YdTXYf ghc ^pdY__c. KYe]gheRlhY h[a decf hU Ue]ghYeQ `Rke]f ohci
UgjU_TgY] gh[ \Rg[ h[f
.
3 Mcdc\YhSghY hU i_]^Q `RgU ghc ^pdY__c.
4 Mcdc\YhSghY hc ^UdQ^] ghc ^pdY__c ^U] d]RghY hc decf hU ^Qhm W]U aU
UgjU_TgY] gh[ \Rg[ hci
. Mcdc\YhSghY hc ^UdQ^] hci dq`Uhcf-`YZcpeU.
●
'><A<I A<=<52A,@2A2 A< 9=8+:A2> @A4: 72:A>67, 9<:*1., 28+0;A2 HA6
< 2=68<0+.? A.DIA4A.? />[email protected] @A4 5+@4 0 7.6 HA6 4 8BD:-.
.BAH9.A4? 826A<B>0-.? 2-:.6 @/4@A,. !*: < 2=68<0+.? A.DIA4A.? 12:
/>[email protected] @A4 5+@4 0 , +D2A2 2=68+;26 A4: .BAH9.A4 826A<B>0-., A<
9=8+:A2> 5. 826A<B>0,@26 9H86? A<=<52A,@2A2 A< 9=8+:A2> @A4 5+@4
A<B.
5 Mcdc\YhSghY hc `d_RahYe gh[a ^Yahe]^S `caQXU `Y h[ _UVS gheU``Ra[
decf h[ XYb]Q d_YieQ ^U] gheRlhY decf hU XYb]Q `Rke] aU UgjU_TgY] gh[
\Rg[ hci
.
●
" @B@72B, 12: 826A<B>02- 2*: A< 9=8+:A2> 12: 2-:.6 @F@A*
A<=<52A49+:< @A< 9*:A.8< [email protected].?.
6 Pe[g]`cdc]SghY hc ^ci`dT Uiho`Uh[f _Y]hcieWTUf S Yd]_RbhY `]U hUkph[hU
(UaUheRbhY ghca dTaU^U dechY]ao`Yama hUkihShma) S ke[g]`cdc]SghY h[
_Y]hcieWTU dU_`]^Sf ^Ta[g[f.
@C*826.
●
). B0>* =>+=26 :. +D<B: 52>9<7>.@-. 1F9.A-<B =>6: .=H A4:
.:*926;, A<B?.
●
HU YTghY dQahU decgY^h]^cT ohUa kY]eTZYghY h[ X]QhUb[ _YdTXma ^U] aU
UdcjYpWYhY h[a YdUjS `Y h[a U]k`S hma _YdTXma ohUa h]f ^U\UeTZYhY.
●
DRhYhY hc `d_RahYe gY _Y]hcieWTU `oac Ua RkY] hcdc\Yh[\YT hc ^UdQ^].
●
Pe[g]`cdc]YThY h[a ^UaQhU `oac `Y h[ X]QhUb[ _YdTXma dci dUeRkYhU].
●
KchR `[a \RhYhY gY _Y]hcieWTU hc `d_RahYe ohUa YTaU] QXY]c.
●
?]U aU YbUgjU_TgYhY `YWQ_[ X]Qe^Y]U ZmSf W]U hc `d_RahYe gUf, `[a hc
UjSaYhY aU _Y]hcieWYT kmeTf X]U^cdS W]U dYe]ggohYec Udo 60
XYihYeo_YdhU.
●
LiahUWRf W]U smoothie – `[a UaU`Y]WapYhY dchR ^UhYliW`RaU i_]^Q dci
Rkcia ghYeYcdc][\YT _oWm h[f lpb[f, aU hU gdQhY gY ^c``Qh]U dechcp hU
decg\RgYhY gh[a ^UaQhU.
(B9/<B8+?
●
<hUa jh]QkaYhY `UW]caRZU, eTbhY o_U hU i_]^Q ghc `d_RahYe, Y^hof Udo hc
_QX]. =jU]eRghY hc dq`U-`YZcpeU. Lh[ giaRkY]U, Yaq [ gig^YiS
_Y]hcieWYT, decg\RghY hc _QX] g]WQ-g]WQ `Rgm hci UacTW`Uhcf ghc ^UdQ^].
●
<hUa YdYbYeWQZYghY dUkpeeYighU `YTW`UhU, odmf dUhR ^U] ah]d, Tgmf
keY]UghYT aU hU UjU]eYThY Udo hU hc]kq`UhU hci `d_RahYe `Y `]U
gdQhci_U. AQa Xig^c_YpYghY aU YdYbYeWUghYThY hc `YTW`U, decg\RghY
Yd]d_Rca iWeQ.
●
Dei``Uh]g`of dQWci – ke[g]`cdc]SghY h[ _Y]hcieWTU dU_`cp W]U gpahc`[
UaQ`Y]b[ i_]^qa gh[ `RW]gh[ hUkph[hU `Rke]f ohci c dQWcf \ei``Uh]ghYT
ghc VU\`o dci \R_YhY.
●
C gig^YiS XYa _Y]hcieWYT YQa hc `d_RahYe XYa hcdc\Yh[\YT gmghQ.
●
?]U aU UaU`YTbYhY ghYWaQ i_]^Q, ^olhY hU gY ^c``Qh]U, UjU]eRghY hc dq`U-
`YZcpeU ^U] Yaq [ gig^YiS _Y]hcieWYT, eTbhY hU ^c``Qh]U RaU-RaU.
EeUhSghY hU kRe]U gUf YdQam Udo hc Qac]W`U. ?]U ^U_phYeU
UdchY_Rg`UhU, UXY]QZYhY hU^h]^Q hc dYe]Yko`Yac.
●
G[ ke[g]`cdc]YThY hc `d_RahYe mf gig^YiS jp_Ub[f. DU deRdY] aU hc
^eUhQhY QXY]c de]a ^U] `YhQ h[ keSg[.
●
G[a UaU^UhYpYhY dchR dUeUdQam Udo 1,5 _Thec - _]WohYec W]U UjeQhU
iWeQ odmf `]_^gR]^.
`p_cf dc__Ud_qa keSgYma
(YQa dUeRkYhU])
Pe[g]`cdc]SghY hc `p_c W]U aU YdYbYeWUghYThY b[eQ i_]^Q odmf b[ecpf
^Uedcpf, ^o^^cif ^UjR, Yaq YTaU] ^UhQ__[_cf ^U] W]U h[a YdYbYeWUgTU
X]Qjcema `dUkUe]^qa odmf: - IYecpf ^o^^cif `UiecdTdYeci, gdoecif
^QeXU`ci, gdoecif ^p`]aci, gdoecif ^c_TUaXeci, gdoecif `QeU\ci,
jeRg^c hZTahZYe, jeRg^]Yf ^UihYeRf d]dYe]Rf ^U] c_o^_[eYf g^Y_TXYf.
dqf ke[g]`cdc]YThU] c `p_cf dc__Ud_qa
keSgYma
1 Mcdc\YhSghY hU i_]^Q `RgU ghc XckYTc. ?Y`TghY hc `Rke] h[ `Rg[, ok]
dUeUdQam.
2 KecgUe`oghY hc XU^hp_]c Ye`[h]^cp ^_Y]gT`Uhcf
*
gh[ `caQXU hma
_YdTXma
+
.
3 EeUhSghY h[ `caQXU hma _YdTXma Udo hc ^Qhm `Recf ^U] hcdc\YhSghY h]f
_YdTXYf ghc XckYTc. KYe]gheRlhY h[a decf hU Ue]ghYeQ `Rke]f ohci
UgjU_TgY] gh[ \Rg[ h[f
.
4 Mcdc\YhSghY hc `p_c gh[a ^Yahe]^S `caQXU ^U] dYe]gheRlhY hca
XYb]oghecjU `Rke] aU UgjU_TgY]
.
5 Pe[g]`cdc]SghY hc ^ci`dT Uiho`Uh[f _Y]hcieWTUf S Yd]_RbhY `]U hUkph[hU
(UaUheRbhY ghca dTaU^U dechY]ao`Yama hUkihShma).
@C*826.
●
KchR `[a decgUe`oZYhY h[ `caQXU _YdTXUf gh[ gig^YiS kmeTf aU RkYhY
decgUe`ogY] hc VQZc.
●
KchR `[a bYV]XqaYhY hc VQZc Yaq c `p_cf dc__Ud_qa keSgYma YTaU]
decgUe`cg`Racf gh[ gig^YiS gUf.
●
G[a UWWTZYhY h]f ^cjhYeRf _YdTXYf. EeUhSghY h[ `caQXU _YdTXUf `U^e]Q
Udo hU dU]X]Q.
●
KchR `[a UjU]eYThY hca `p_c `Rke] aU ghU`UhSgcia hY_YTmf aU ^]acpahU] c]
_YdTXYf.
●
?]U aU YbUgjU_TgYhY `YWQ_[ X]Qe^Y]U ZmSf W]U hc `p_c gUf, `[a hc
UjSaYhY aU _Y]hcieWYT kmeTf X]U^cdS W]U dYe]ggohYec Udo 60
XYihYeo_YdhU. DRghY h[ gig^YiS Y^hof _Y]hcieWTUf `o_]f dYhpkYhY h[
gmghS ijS.
●
C gig^YiS XYa _Y]hcieWYT YQa c `p_cf XYa YTaU] gmghQ hcdc\Yh[`Racf.
●
G[a ke[g]`cdc]YThY eTZU Udo ^cie^cp`[ ghc `p_c ^U\qf YTaU] dc_p
g^_[eS ^U] YaXRkYhU] aU dec^U_RgY] Z[`]Q gh]f _YdTXYf.
=>.7A67+? @B9/<B8+?
●
?]U VR_h]gh[ UdoXcg[ ohUa YdYbYeWQZYghY `dUkUe]^Q, gUf gia]ghcp`Y aU
`[a YdYbYeWQZYghY dYe]ggohYeU Udo 100 We. `dUkUe]^qa ghc `p_c, ^Q\Y
jceQ.
●
MU c_o^_[eU `dUkUe]^Q X]Uh[ecpa hc Qem`Q hcif W]U `YWU_phYec
keca]^o X]Qgh[`U gY gkRg[ `Y hU he]``RaU `dUkUe]^Q, Ydc`Ramf YTaU]
dech]`ohYec aU heTVYhY `]^eRf dcgoh[hYf ^Q\Y jceQ, W]U aU X]Uh[ecpa hc
Qem`Q hcif.
●
?]U aU UdcXYg`YihYT hc `RW]ghc XiaUho Qem`U ^U] hU U]\Re]U R_U]Q hcif,
lSghY hU `dUkUe]^Q c_o^_[eU dechcp hU U_RgYhY.
●
EolhY hc hZTahZYe gY `]^eQ ^c``Qh]U dechcp hc U_RgYhY.
●
?]U VR_h]ghU UdchY_Rg`UhU, ke[g]`cdc]SghY hc `]^eo `dc_ ohUa hY`UkTZYhY
`iemX]^Q.
53
