. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . OTABTOPA 7

nPMYMHM HACTynnEHMR M CTMRM KJIMMAKCA . . 9

IICMXOJIOTUR KIIMMAKCA: )IUI3Hb TOJIbKO HAWMAETCfl! . . . . . . . . . . . . . . . . . . . . . . . . . . . 16 He c s m b e sawn r o m . co6upaffre c ~ o n ycnexu . . . . . . . 17 10 u u ~ y r m ce65i. nro6wuo#: Tecr aBaw no~e~unan* . . . . . . 23

~ O ~ C Y ~ T 6anno~ . . . . . . . . . . . . . . . . . . . . . . . . . . 24 Pe3yJlbTa~ . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 24

KAK CIlPABWTbCA C rIPOABJIEHMIIMM KJIMMAKCA . 26 Hapymew~ MeHCTpymbHOrO UUKJIa . . . . . . . . . . . . . . . . 26 ~ P U J I H B ~ I KPOBH. HJIW K0ma ~OPF-IO. ropm0 ... XOJIOEHO . . . . . 30 Ype3hfepH~ IlOTIlHBOCTb . . . . . . . . . . . . . . . . . . . . . . . 34 Ecnu c ~ a - HH B OAHOM ma3y . . . . . . . . . . . . . . . . . . . . 36

flbIJ(a-fWIb~~ IMMHaCTUKa DJlH XOpOI.IIer0 CHa . . . . . . . . . 37 ~ C O H H ~ H * ~ M H ~ ~ ~ H K B . . . . . . . . . . . . . . . . . . . . . . . 42 aPucyeu uamecuie nu@pb~* . . . . . . . . . . . . . . . . . . 43

K ~ K 06nemmb ~ O J I O B H M ~ 6onu . . . . . . . . . . . . . . . . . . . 45 n p o t 5 n e ~ ~ c ~ o ~ e w c n y c m ~ n e ~ . . . . . . . . . . . . . . . . . . . 53

CBET MOn. 3EPKAnbUE. CKAXM . . . . . . . . . . . . . . . . 65 K ~ K yxamim 3a n n u o ~ B nepwon Knwua~ca . . . . . . . . . . . 66 Ma- BO ~ p e m m u ~ a ~ c a H n m e . . . . . . . . . . . . . . . 68 KJIUM~KC H npo6neua BOJYOC . . . . . . . . . . . . . . . . . . . . . 70 ha3a - sep~ano r r y r ~ r ~ . . . . . . . . . . . . . . . . . . . . . . . . 75

~ U M H ~ C T M K ~ DJIH ma3 . . . . . . . . . . . . . . . . . . . . . . . 77

. . . . . . . . . . . . . . . . . . . . . . . . . . . . n e 6 e n n ~ a ~ luen 78 . . . . . . . . . . . . . . . . . . . . . . . I 'umacru~a JIJUI rueu 79

. . . . . . . . . . . . . . . . . . . . . . . . . . . 6apxa~~b1e pyqw 79 . . . . . . . . . . . . . . . . . . . . . . . . . . . . YXOA 3a H O ~ ~ M H 81

KAK YMEHbUIWTb PWCK ~A~OJ'IEBAHMI? . . . . . . . . . . . . . B W~WMAKTEPMY ECKMR IlEPMOn 83

. . . . . . . . . . . . . . . . . . TO. 0 seu ~ b l xo~enn 6~ C ~ I P O C ~ T ~ 83 . . . . . . f i I0CH U MHHYCM ~ ~ M o H o ~ ~ M ~ C T ~ ~ H O # TepanUH 87

. . . . . . . . . . . . . . . . . . . K ~ K npenynpenn~a oc~eonopo3 95 . . . . . . . . . . . . . . . . . . . . . r n u ~ a m ~ a B noc~enu 102

. . . . . . . . . . . . . . . . . . . . . . . YTP~HHRR ~XMH~CTUM 103 . . . . . . . . . . . . . . . . . . . r n ~ ~ a c r u ~ a n o - m # c m 105

. . . . . . . . . . . . . . . . . . . . . . . . k p e m csoe cepnue 107 . . . . . . . . . . . . . . . . . . M m n u ~ a nOJ'lH0~ nbKaHHH 108

. . . . . . . . . . . . . . . . . . . . . . . ~OJIH~R m ~ a m ~ a 113 . . . . . . . . . l l p $ m a ~ m ~ a 3a60ne~a~U# M o n o s ~ ~ x xenes 115

. . . . . . . . . . . . . . . . . Yxon 3a ~ o n o s ~ b ~ ~ n xene3a~u 118 h s e . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 119

. . . . . . . . . . . . . . . . . . . . . . B o r n e npouenypar 122 . . . . . . . . . . . . . . . . . . . . . . . . . . P a m p a ~ n e 122 . . . . . . . . . . . . . . . . . . . . . . . . . 0 nonb3e nwa 123

Macc am . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 124 . . . . . . . . . . . . . . . . . . . . . K O C M ~ K ~ anrr rpynn 125

. . . . . . . . . . . . . . . . . . . . . . . . . . . . . A o ~ a n 126 . . . . . . . . . . . . . . . . . . . . . . . . . . ... B cano~e 128

. . . . . . @nswuec~an Kynb~ypa n y n p a m e m m ~ rpynn 130 Y n p a x H e ~ ~ , cnoco6crsylomne ysenHueHnm rpynn . . 135

. . . . . . . . . . 0 nmme n n a m n ~ m x e ~ c ~ o B rpynn 139

. . . . . . . . . . . . . . . . . k€neanb~~e nonnan~a~umi 156 . . . . . . . . . . . . . . . . . . . Pe~bHble nOnnBklXlMMHbl 157

. . . . . . . . . . . . . . . . . . . . . . . Ane~nqec~oe ~ e ~ m 158 . . . npnhiep~oe MCHH) Ha HaYanbHOM 3Tane IlOXyJleHUR 158

. . . . . . . . . . . . . . . . bmna n3 omrue# u @pyrrros 161 . . . . . . . . . . . . . . . . . . . . . . . . . . . Kpynm 161

. . . . . . . . . . . . . . . . . . . . . . . Pyccm# cana~ 162 . . . . . . . . . . Cana~ u3 AHHM. orypua M sn~orpana 162

. . . . . . . . . . . . . . . . . . . . . . ~ M H Z I c C ~ ~ ~ T O M 163 . . . . . . . . . . . . . . @pyKTOBbI# c ~ J I ~ T c # O ~ M 163

. . . . . . . . . . . . . . . . . . . K o ~ ~ e h b a@nopnna* 163 . . . . . . . . . . . . . . . . . . . . . AMHR c w ~ 6 w p e ~ 164

. . . . . . . . . . aCmpnpn3. ns a ~ m a c a n KJIY~HWKH 164 . . . . . . . . . . . . . . . . . . . . . fiorypT c clrona~w 164

. . . . . . . . . . . . . . . . . . . . . . n e s e ~ o e R ~ J I O K O 164 . . . . . . . . . . . . . . . . . . . . . . . 6nmna us mpon 164

. . . . . . . . . . . . . . . . . . . . . TBOpor c 3eJIeHblO 164

. . . . . . . . . . . . . . . . . . . . . T~opor c MOIIOKOM 165 . . . . . . . . . . . . . . . . . . . . . . . CbIp~b~e 6a6m 165

. . . . . . . . . . . . . . . . . T~opomoe MopoxeHoe 165 . . . . . . . . . . . . . . . . . . . . ABOWO c ~ ~ o p o r o ~ 165

. . . . . . . . . . . . . . . . . . . . M o n o ~ ~ ~ e anm mu ; 166 . . . . . . . . . . . . . . . . . . . . . . . . . . . . M p a ~ 166

. . . . . . . . . . . . O ~ Y ' H b I f i M O J I O ~ H ~ KOKTeh'Ib 166 . . . . . . . . . . . A ~ a ~ a c o ~ b I # M ~ ~ H M B K O K T ~ ~ ~ 166

. . . . . . . . . . . . . . . . . . . . . . A H H H ~ ~ M O ~ O K O 166 . . . . . . . . . . . . . . . . . . . . Ko~~ei inb aTapxy~* 166

. . . . . . . . . . . . . . . . . . ~ ~ M R I I H K Y H W M O ~ O K O 167 . . . . . . M o n o ~ ~ o - M ~ ~ H H O B ~ ~ o ~ r e # n a c n e p u e ~ 167

. . . . . . . . . . . . . . . . . . . Mn~nanb~oe MOJIOKO 167 . . . . . . . . . . . M H H ~ ~ ~ ~ H O - M O ~ O ~ H ~ ~ # ~ 0 K T e h b 167

. . . . . . . . . . . . . . . . . . . ~ ~ H ~ H O B M # K O K T ~ ~ ~ 167 . . . . . . . . . . . . . Ejnmna n3 p ~ 6 ~ u ~ o p e n p o r ~ y ~ ~ o s 167 . . . . . . . . . . . . P ~ 6 a . s a n e ~ e ~ ~ m B n e p r a ~ e ~ ~ e 167

. . . . . P ~ 6 a . s a n e q e ~ ~ a s B M O J I ~ Y H ~ - R U Y H ~ M coyce 168 . . . . . . . . . . . . . . . . . . . . . Qopenb c 3ene~bm 168 . . . . . . . . . . . . . . . . . . . . b l bMap x a p e ~ bl# 169

. . . . . . . . . . CaJIaT M 3 KaJlbMapOB C IlOMWlOPaMM 169 . . . . . . . . . . . . . . . . . . . . Kpese-r~u O T B ~ ~ H H ~ 170

. . . . . . . . . . . . K p e m non umos HMM coycou 170 . . . . . . . . . . . . . B u ~ e r p e ~ C ~ o p c ~ o R KBITYCTO~~ 171

. . . . . . . . . . . . . . . M O ~ C K ~ R ~ ~ a n y ~ ~ a c Ca'IbAbl0 171 . . . . . . . . Cana~ ws ~ o p c ~ o f i m n y m ~ H ~ y ~ y p y 3 b l 171

. . . . . . Cana~ w 3 uopc~ofi Kanycm c Kanbuapauw 171 . . . . . . . . . . . . . . . . & ~ T ~ ~ H ~ T M B H H ~ BOJMOXHOCTH 172

. . . . . . . . . . . . . . . . . . . . K ~ ~ T K O C ~ O Y H M ~ nHeTbI 172 . . . . . . . . . . . . . . . . . . . . . . . . Mopcm n w m 172 . . . . . . . . . . . . . . . . . . . . . . rpes~e~ar r nwe~a 173 . . . . . . . . . . . . . . . . . . . . . . BOCTOYHM n u m 173

. . . . . . . . . . . . . . . . . AH^ ~ ~ J I K O B ~ J I c PHCOM 176 . . . . . . . . . . . . . . . . AHninenpeccu~~m nne~a 177

. . . . . . . . . . . . . . . . . . . . . . P ~ ~ ~ P Y ~ O Y H M ~ m~ 179 . . . . . . . . . . . . . . . . . . . . . . . . A e ~ b m a ~ a c a 179

. . . . . . . . . . . . . . . . . . . . . . . . . . A e ~ a ~ r o n 180 . . . . . . . . . . . . . . . . . . . . . . . AeHb ~ ~ H ~ I I ~ O B 182

. . . . . . . . . . . . . . . . . . . . . A e ~ a w y c o ~ b ~ x 182 . . . . . . . . . . . . . . . PHcoBo-BHHo~~.L~,Hu# neHb 183 . . . . . . . . . . . . . . . E ~ m o m ~ e c m a m ~ ~ a r e no6ae~u 183

. . . . . . . . UIKOJIM ,WlA >KEHUMH IlOCJIE COPOKA 203

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HM C H W ~ R ~ ~ p a 6 o m a x e H c m i x nonomx ~ P M O H O B (zcqmre- HOB). Kpoue m>n>, K MOMeHT)' HacTynneHwR KnUMaKCa BRU'YHUKaX

Y'Xe 3Ha'IUTeJlbHO U3paCXOfiOWH 3 a n a C @OJIJ~HK)'JIOB, B K070pblX CO-

3 p e ~ a l O T ~Rue~nemcu. hHXe K 40 m A a M p 3 K O CHUXaeTCR cnoco6- HOCTb XeHLUWH K3aYaTUH) p e 6 e ~ ~ a . K 45-50 n>naM 3 m a C W U l C y -

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BbZpa6UWB XTPOreHOB, m> U RJIeYeT &# CYl'CjTCTBUe MeCRY-

HbK. T ~ K HaYHHaeTCX IUTUMIKC. M C HaYZLTIOM en> I I~RBRRlOTCR pZ3-

nmanre C W ~ M U , MHO~UC n3 ~ m p m npenc-i-om n e p e m 6 0 J l b u ~ ~ C I ' B y XCHll l lm.

~ ~ ~ B N M U BO3HHK;LlOTTaK Ha3b lWeMble W H H e HaPylUeHHII ( ~ 8 -

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mxpyxeme, n o T J I u m , nepenazw H a c r p o e H u X , 6ecco~~uua). 3a~eu x c e H l m nomainam c p e n H e B p e M e H m e rrpo6nem~ (m- uresme u C y c T a B w e k u , H e n e p m a H u e MOYH, c y x m urumcrbtx o h o ~ e ~ u K O ~ , ymmemie ~eca), KoTopMe c M e w i m nowme, m u o 6 ~ e ~ ~ u e H a p y l U e H m (cepnewo-cocynume 3 a k e ~ m , ocreonopo3 H n e r e H e p a m B H b t e W5o.neBaHu~ u e ~ ~ p a n b ~ o f l HepB-

HOR C H C T e m , Ha l lpUMep 60J l e3Hb A J ' l b r ~ r e h f e p a ) .

K p o ~ e TON), B n e p H O n KnHMaKTePHR XeHLUWHa 3aYaCTYIO H8XO-

n m H B ~ I I H H H n c n x o n o m e c K o m crpecca. 3ro ~ ~ ~ C H I I ~ T C R

'RM, W O y 60Jlburbi~CTBa X e H U H H UMeHHO B 3TOM IlePHOLIC lKM3HH

B O ~ H H K ~ I O T r r p o 6 n e ~ b l c nonpacramuwuu n e T b m i u npecrapemuu p o m m x n ~ u . H e ~ a n o s s u ~ ~ y r o p o n b u r p a e T u O ~ U ~ C T B ~ H H O ~ MHe-

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HalIOpoM HepenKO yCUJIHBaKYICff p a 3 L l p a X H T M b H m , JTOkUUIe-

MOCTb, HaIlPHXCeHHOCTb, O ~ ~ C ~ O K O ~ H H O C T ~ , B pe3ynbTa7e Yen> p- BHF~OTCR ~CCCOHHHU~ H nenpeccun.

Ha~ep~nKa M H O m e XeHUHWbl, 3anaHHKOBBB OT OLLHOn> TanbKO

nepevHcneHwrr n p e n m R u r u x u c n m ~ u i l , H a r H y r npuwndea-rb, K O r m Xe O)IUUI8Tb BCeX 3TUX I T ~ ~ R B J I ~ H H R . Ha MMOM nene H e ~~ TaK HePBHUSaTb: BO-nepBblX, o? KJIUMaKM ewe HHKn, U HHKOrna

H e Wep, a B O - B T O P ~ , BPSII~M KWO# n3 B ~ C ~ O C T ~ H ~ T C R n o n ~ ~ i 4 ~ a b p m ~ e n p u ~ ~ ~ m e Z t . n o ~ a 6 n m n e ~ n m 8parIe#, r l au re B c e r o

neno o6xonma 2-4 C w u n T o u a u n , KoTopNe B n o n H e B O J M O ~ O

C M R ~ ~ ~ ~ ~ W Y H H M H C ~ O C O ~ ~ M W .

K c o m e H n m , y 3 ~ a m ~ a p a ~ e e , K o r n a H a c r y n m K ~ H M ~ K C , n p a K -

m e c m H e m u o r n o . M B c e xe ecTb e e p o m ~ m ero x m 6~ or- ~ o c m b ~ o npenyransrra. Co6upm a ~ a ~ ~ e s 06pamsure#cn x e H -

IlUIHbl, BpaY ~ H e K ~ O r - 3 H q O K p H H O J l O r 0 6 R 3 a ~ e J b H 0 CnpaWHB€iCf,

KOrna HaYaJlCR KnHMaKC y MaMbl H CTaPUHX CeCTCp, IlOTOM' W O Ha-

c n c n m ~ ~ b t B @ a m p Toxe nMeeT 3~a.re~we. l l o n ~ ~ e p e c ~ b

A B U y 6 n ~ m a R u r w x POIlCTBeHHHU, KOrRa HaYaJICR H KZU< npOTeKaR

KJIHMaKC y Hux. O n ~ a ~ o m e I o T 3 ~ a ~ e ~ n e u MHorwe npyrue @KTOPU. Hanpw-

Mep, KnHMaKC HeMeNIeHHO HarIHeTCR y XeHlJ IWW B J l I 0 6 0 ~ Bo3paC-

R, ecnn m n m n n b y a a n e ~ ~ x n p y p m e c m ~ r r y r e ~ , nu60 c e p b -

a H 0 IlOCTpa,UaJln OT 06Ji) 'YeHnR HJlU XUMHOTepaIlHH. M OH MOXeT

H a y m R ropamo paHbure , YeM e b l oxamww, B ~ ~ M O X H O , naxe nm H a m , - e m BH 3awma~ K Y p K n b w m a . He Bce ~ H ~ I O T , wo npex- neBpeMeHHOe HaCTyTUIeHUe KJlUMaKCa MOXeT 6mb 07BeTOM O p r a -

HH3Ma H a 'Ipe3MepHOe YWIeqeHHe lVJIOLlHblMU ruleTaMU, H a H e N O -

p ~ o e n m w e m u crpecc~. no m m n K e , K n w ~ a m p n ~ e c ~ # nepnon, MK npasnno, Ha-

crynam B 45-50 n e T n npononxamn B c p e m e M 1,5-2 rona. 06m- HO B W W I O T TPH CXlUWH KIIHMaKCa.

B npemenonay3e (neprw cryne~b) ~a6n1onae~c~ H a p y u r e m e

MeHCTpyallbHOK) UUKna. M ~ C R ~ H M ~ IlpOXOlLHT HeperyJMpHO, F X e HIM, H ~ O ~ O ~ O T , Va lue o 6 ~ ~ 0 K l . M s ~ e w m R ~ p O j l O J l X M T W l b H ~

C ~ M O # M e H ~ a U H M H O ~ W M M ~ H C T ~ ) W I ~ H O # KPOBoIlORPH (BbUle-

JIeHWl M O ~ V ~ ~ ~ T ~ K ~ K C K ) ' L Z H ~ ~ M H , T ~ K H, HanpoTllB, 0 q e ~ b 06nJIbHbl-

MH). ~ ~ H C X O ~ H T 3TO OlTOK), YTO B OpraHH3Me XeHIUUHbl B03HWKa-

fl TaK HZ3blBBeMaR n@neMa UHOXHHU*: 3CTPOreHOB (IY)PMOHOB,

n o m m m m n B a m l u n x M a m y K O M O L I O T B O ~ ~ H H ~ ) yxe ~ a n o , a npo- r e c r e p o H a ( r o p ~ o ~ a , omeuamutero 3a ~ e ~ q y a u u n ) ewe nom- To9HO.

30 AOAXHa 3HaTb Kambi l l l .

h l ~ a l c r e p ~ w c ~ ~ k IlepHOA - 3TO bl3MeHeHHR1 C O f l p o B O U -

lolunecsl cyluecrseHHoi4 r o p ~ o ~ a ~ b H o R nepec rpoRKon B opra- HH3Me. M~AMKM flOApa3AeARloT 3TOT IlepbiOA Ha TaKMe CTaAMkl:

1. l l p e ~ e ~ o n a p a - n o 3 a ~ n e roau AeTopoaHoro ~ o 3 p a c r a

(fl0CAe 40 A ~ T ) , K O r M UnKA CTaHOBllTCR MeHee pelYARPHblM

n A n ~ ~ M ~ H R ~ T C R ero xaparcrep. f l p n ~ e p ~ o y Tpex re-rsep-ren Bcex x e H u n H TOT nepnoa x a p a ~ ~ e p n 3 y e ~ c ~ HapyweHnRMn

MeHCrpyaAbHOrO UMKAa.

2. l l w a y 3 a - n 3 ~ e ~ e ~ n n nponaom He TOA~KO B r o p MOHaAbHOM CTaTYCe, HO W B CaMOCIYBCTBnH H @H~H'~KKOM

COCrORHClW - UHKA CTaHOBHTCR HePel-)'ARPHblM, M O T n0R-

BWTbCR IlPHAWBbI, W3MeHReTCR HaCTpOeHHe, XeHluHHa OaHO-

BllTCR &A% B O ~ ~ Y A H M O ~ ~ .

3. Me~onay3a B CBWM ~an6o~ee TOrlHOM 3HarleHCII-l - KT npeKpaueHnsl ~ e H c r p y a u n R . B p e ~ s l ee HacrynAeHnR M o x e T

6blTb YCTaHOBAeHO He MeH% rleM r lepe3 r 0 A llCKl\e llOCAt?A-

H e n MeHcrpyaunn. Hacrynae~ ~ e ~ o n a y 3 a 06b1rl~0 Memay

48 n 52 roaahin, n TOA~KO y 1 % Bcex xeH lunH oHa HacrynaeT

B ~ o s p a ~ ~ e 35 rZeT nAn paHee ( c n ~ a p o ~ paHHero nc roueHns l

FIW~~HWKOB).

4. fl0dX~tYWflay3a - C a ~ b l o 6 0 A b ~ 0 R IlPOMeXYTOK BpeMeHH

OT MWeHTa flpt?KpaUet.lLM MeHcrpyaUclbl H Ha AtXRTnAeTHR

B"epeb.

Ecnn Mecmme npeKpauamn n He nam s ~ a ~ b o ce6e B -rere- m e uenoru rona, ~ H ~ Y W T , Hamymma mparr cryneHb KnnMaKca - M e a o n a y 3 a .

( B ~ o ! flpn~eptio y 1 2% X ~ H ~ H H B nepnoa ~ e ~ o n a y s ~ He npo- MCXOAKF HHrleTO, KpOMe IlpeKpalueHHR MeHCTpyaUnn.

1. JIUYHHKM H M a m a , h n b m e H e H y x H M e mrr ~ ~ Y ~ T W F I , corcpa- UIarol.cfi ~ ~ U ~ J I U ~ U T ~ ~ ~ H O no TpeTM OT BHBLIJHX pa3MepOB.

2. 3 m o ~ e q u R ( c n n s u m 060~10sKa am) wcToHqae7cr r u, B KOHUe KOHUOB, l lePeCTaeT @ ~ H K U U O H W ~ O B ~ T ~ .

3. ~ P U T O K CJIH3H K lUe#Ke MaTJUi H BO M a l i L n H l U e 3HaSUIWlbHO

y M e H b m a m x .

4. h a r a n ~ u e H n o n o B a R uenb coqmuamcrr, a ~ H K U M a m

~ O B I I T C I I 6onee TOHKUMM, C ~ X H M H H xpynm~w, M e H e e yn- p y r ~ ~ ~ H 3 n a m H m i n H n p a m e c l u t n n u r a m C M ~ ~ K U .

5. TKaIUi M09eHCIlyCKaTWlbHOM) KaHWIa W C T O H S a m I I H IWW-

no nerve n o s p e x c a a l o T c r r . P a c m r r ~ ~ e M e m y a n a r a n u u e M n M O Y e H C w K a r e J I b H b I M KaHaJlOM CTaHOBHTCSI MeHbWe.

6. MoseBofi r r y 3 b t p b TeprreT ~ y c ~ y n b ~ ~ t i T O H ~ C n 3 ~ 1 a m ~ o c - m H CIWIOBHTCII M e H e e C ~ O C O ~ H ~ ~ M y.JlepXMBaTb MOYY.

7. M b ~ m , 06pa~y10ue T ~ ~ O B ~ I O nnaapamy H n o n n e p m B a -

iome B H y r p e H H H e O p r a H b l , CTaHOB5lTCR 6OJlee c n a 6 ~ H BH-

JmMn.

8. Monowxe x e n e s ~ RPRIOT npe>KHK)H) T ~ C T ~ ~ O m p o ~ y n n p o c n o i l l c y H c o K p a r u a m f i B pamepax.

9. Koxa T e p a e T 6anbllr)no y a m nomomom mpo~oro cnorr R ~ ~ ~ H O B H T C H Wee cyxoti, TOHKO# H BIUIO~~ .

10. KOCTM HaqHHatOT YCKOPeHHblMH T e M l l a h M CBOK) M a c -

cy, cra~o~rrcb 6mee n o p w c T M M w H x p y n ~ a ~ w .

1 1. Cepne~~o-cocymm c H c T e u a 6onblue H e n c n m B a e T 6na- rOTBOPHOrO B03IleftCTBHSI 3CTpOreHa, a p T e p U H CyIKalOTCH H

~ O B I I T C R M e H e e 3 n a c r n y H M M u .

B nocnemee B p e u R y v e s H u u 6 b ~ n w n o n y r l e m H e o n p o s e p m M M H e

n a H H N e , C B ~ ~ T ~ ~ ~ C T B ~ I O I I I H ~ o ~ H I ~ H M W n c n x o n o r w e c K o r 0 CO-

m o m H a K n n u a m p m e c m e c n r m r o M H nepexonnom nepnona. Tyr ym ~ K T O H e CKameT, on, B c e TO 6 a 6 b n ~ a n p u s ~ . C ~ O ~ H U H H

3 T H X L ( W U X ICpaaHc BaXHO r(U7MBaTb aRHRHHe nCHXOJIOI'WleCKUX

@ ~ K T O ~ ~ B H a T e q e H n e ~ e ~ o n a y 3 b r . K BTHM @ a ~ ~ o p a ~ O T H O C ~ I I :

P O n b H UeJIb B H 3 H H , B ~ W I U ' I H O C T H M e B3aHMOOTHOlUeHHR, nu- 6 ~ 0 , W O C T b , nCmonOrH'IeCKiUI *HCTOPHR n C T Z I H m * H HICTOFI-

l U e e ~ C ~ O ~ e C K O ~ COCTORHHe, o6pa3 XCU3HI.I U COUHOKYnbTYP-

~ b l f i ClXlyC, a T a K X e COL(ePXCilTeJlbH0CTb m 3 H H XeHUIUHbl. tam^ o6pa30~, CBOeBpeMeHHUl KOHCYJIbTaUUR Y I'PaMOTHOrO C ~ e W U l H -

m, B ~ o p o i l TecHMM 06pa30~ n e p e n n e T a m c R @u3mecme w llCKXOJIOW'4eCKUe TWTbl O~CJT~LIOBZ~HUR ll03BOJWT TOqHee BblRBHTb

I ~ O T ~ ~ ~ H O C T U H HyWIbl XeHUIHHM aTLR il0Jl6Opa ~ ~ B ~ n y a J l b H o #

~ B ~ K B ~ T H O # T e p a n H U .

~ ~ H M C ~ H O 3a n e c R T a ner no H a q a n a KnnMaKca , TO e m B 38- 40 ne-r, H a w H a e T c R nepexon~ofi nepwon. M m e m o mraa X ~ H U ~ H -

H a n o m a n o H m b , Z~TO -0 'ITO-TO nena-rb, w o 6 ~ H e nonymm H a m y n n e H u e p a ~ ~ e f i ~ e ~ o n a y 3 u H H e K o H q m n u p y e u o m , H e r a m a -

HOM m w ~ m K n n M a m p m e c K o r o nepwona H a ee m3~b.

X e n a l o u u e c o x p a H u n c ~ o e n y l u e e H o e pamosecne uoryr eoc- I I O B E t T b C R npHBeneHHMMH H M e npaKTlneCKuMU ~ ~ K O M e ~ ~ -

He wwam sawn m u - c06wpam CEOH ycnexw 1 7

CylueCTsy~. C T p a H H M , HO C T O # K O ~ 3a6nymae~ue, WO KJtMMaKC - M e H H e a6camarwo XeHCKM. Mymutl~ar C '4)WXBOM IlpBOCXOJICTBa

CY-, WO HM, IleCKaTb, 3TU * r m O C T U * H e Tp03RT. OHM, M I X 0

TO BOP^, H e n p a s H , HO MM H e m a H e M m nepey6emna~b. nymb npe- 6b1~am B c n w u n m p n o M H e l s e n e H m , a MH norompm o H a u e M

IlepeXOJIHOM Bo3paCTe. Benb KnHMaKC HMeHHOTaKOBbIM A IIBJlFIeTCII,

H KaK nw€k# nepexon c o n p R m e H n c T p y n H o m M n H c p a n m l u u .

3~a#re, wo m ~ , 3a nepemom H e u a n o H H T e p e c H o m , ~ o m r o n YBJIeKaTeJIbHOlW. A n O k c y H e CTOUT JlpaMaTU3HPOBaTb Cl;ilyaUHlO,

nyqme sapawee 0 6 n y ~ a m c a ~ ~ # o m ~ a n b ~ a r i 4 n y n B HOBW snoxy caoe# m3m.

Ba~u n e p e x o n ~ ~ # m3pam - m nocramwo m M H o e nepe- xmia~-~ue, H n m M y TOJI~KO BH M o x w e pernun, nocBRu(itTb nu ~ J I H ~ K W X B m npouecc.

Knaccnrec~~ie n p u 3 ~ a ~ u K n n M a K c a - ~ ~ C ~ O K O # C T B O , ~TOMRR-

e M o m , nenpeccm, c H m e m e C ~ O C O ~ H O C T M K K o H u e m p a u u H BHH-

M a H W - 3BBHCIIT H e TOnbKO M @ R ~ U ' Y ~ C K O ~ O COCTOIIHHII, HO li B

6onbmeft crenem OT n c n x o n o m e c K o r o H a c T p o n , OT m o L u e H H f l

K cauott ce6e n K m ~ y oc06o~y nepnony. ~CMXOJIOIMR n a B H 0 H 3 y W e T T ~ K O Z ~ @ ~ H O M ~ H , KaK CaMopeaJ lU3y-

mwecs npopo9ecm.a - ~ a r a K m B H o npomosnpye~ o n p e n e n e H -

H o e c a M o q a c r s n e mu H e m e 0 6 c ~ o m m , n OHH H e n p e M e m o

HaC HaCT-. k . I l E i Bbl TBePnO 3HaeTe, WO KllWMaKC - 3TO )I<YIXOe

n a n e H n e , HeyManHMO H a ~ a c H a n B n r a l o m e e c n , m TZIKMM OHO A ma- H ~ T . HO e C n u BH n p n m M a m e em KaK e c m m e H H o e cocronme, KaK

HOBH# nepexon~~i4 ~o3pam, OH H e n p n H e c m H n K a m AM.

30 A O M H a 3HaTb KamdaSI:

10 npecrMyrums spe~oro sospacra I / ~ T ~ K , BaC MOXHO flO3AflaBHTb C TeM, '4TO:

1 ) rAasHue nepeAoMHMe cwryaunn B XM~HH, noxoxe, n03aaw.

Bbl HaUAH ce69, HeT f lOBOM M R HeOnpeAeAeHHOcrH n 6 ~ - ~ P H ~ W H H O A rPYCTU. Hanpw~ep, BaM He HYXHO 6 e ~ I l 0 ~ 0 b l ~ b -

CR, YTO npw~u Ha ~ ~ A O M KoHe npocKareT MHMO;

2 ) Bbl CTMU 6 O ~ e e ypaBHOWlueHHOti, TaK KaK I l O H U M ~ T e , .IT0

K F M e Cepbe3HblX f l p 0 6 A e ~ - BOflpOCOB XH3HU H CMePTU,

BCe OCrabHOe YTPRCeTCR;

3) HeWpORTHOe HaflpRXeHHe ClyAeH'4WKMX AeT M B H O )Me npow~o n o aawnx cnoco6~ocmx C ~ A R T He no s ~ 3 a ~ e ~ a u w -

OHHblM OUeHKaM, a no flpaKTH.lWKHM pe3yAbTaTaM;

4) OTCeRAHCb flOAPYXKH-OAHOAHeBKU, H OCTMHCb HaCTORIlIWC

qY3bfl ; 5 ) BaWH AeTM CTMH CaMOCrORTeAbHblMU W Tef lepb MOXHO CBO-

6 O ~ H e e B3AOXH)'Tb1 CKOHUCHTPWPOBaTbCR Ha CBOeM B H W H -

HeM MHpe, YAeAHTb 6OAbUle BpeMeHH CBollM xo66u HAM OT-

KPbltb B ce6e HOBble TWHTb l ;

6) H3 CreCHHTeAbHOU AeBlcyWKH Bbl IlpeBPaTclAHCb B XCHWHHY,

KoTOpa5l YMeeT y 6 e X M ~ b U AOKa3blBaTb CBOO IlPaBOTY, B W l l l

auaor, ~~~~~~~~~~b KOHC~AUKT~I H H a x o m B ~ ~ M M O ~ O -

HUMHIM?. B b l 6 0 A e TepflHMbl H K CBOHM, H K rly)l(HM OIJJH~K~M;

ECJM BbI eUe He HaflUJlUCb MblCJlMTb n03UTUBH0, TO n O p a ZTUM

3awffI.bcH. nopa 0 u e H U B a ~ b @WlW C B O ~ ~ m 3 H W He C l lPUBbWH0 He-

~ ~ T H B H O ~ ~ TOVIM 3PeHWR, a WCKaTb I l O J I O ~ b H O ~ Bo BCeM, B TOM

YWCJle W B CBOeM BO3paCTe.

C ~ M O ~ BpeMR HaWTb H O B W >KH3Hb, p a 3 0 p B a ~ b 3 a ~ m KpP, ~blm U 3 H ~ K B T ~ H H O ~ ~ KOJIeU, WHaW Jl WIHOCTHaR nerpanaLIJU HeH3-

& m a .

He mmam sawn rmbt - co6npaR~e cson ycnexn 19

7) npomn T e apeMeHa, Ko raa BN npnAaranH M a c c y y c n A n f i MR

HaMXHBaHHR 6bl~a. C~paCrb K I l p M o 6 p e ~ e ~ H l o HapAOB, yl<pa- UJeHHn H KOCMeWKU IlOyTHXAa. Ba l l lH ~ ~ O T ~ € ! ~ H O C T U YMCHb-

lUHAHCb A 0 Pa3YMHblX IlPeAeAOB, BeAb CTaAa IlOHRTHa I lpO-

c r a R xpuc rnaHcKaR sanoeeab: H c o r l e ~ b ycrpaw ea Gt~ecb B TOM ~ c l p e ! T ~ M c c&A tinlrero H e s 0 3 h ~ e ~ l b . . . ~ Aa n / -

B CYUIHOCTH, H e TaK MHOrO 'IeAOBeKY H a 4 0 M R IlOAHOUCHHOR

mac- rAnBon XH~HH!

8) Bbl CMWpHAHCb C TeM, 'IT0 ~MKC MHpan HAM @ T O M O A ~ A ~ ~ ~

sbl yxe H e craneTe. Aa H H e H~AO! He Ayvure A n npocro yMeTb

BblrOAHO IlOA'IepKHBaTb AaHHoe BaM f l pHpOAO~, a TaKXe

6 b l ~ b BCeTM A O ~ P O X ~ A ~ W A ~ H O G ( . MCK~CC~BO 6 ~ 1 b )K~HLUH-

HOR K ~ M saxnee, 'IeM 6 b l ~ b AHUI~ KYKOAKOA;

9) Bbl CTWH 6O~ee p a C K ~ I l O l U e H H 0 ~ H HCKylueHHOR B CeKCe.

ECAH Y MYX'IHH flHK CeKCyaAbHOCTH IlpHXOAHTtY Ha 1 7 Am,

a B c e nmeayloUIne row OH TOA~KO CnycKaeTcR c TOR aep- UIHHbl, TO BHHO XCHCKOA l l p e A f X I l 4 C r0MMt-i CTaHOBUTCR

A W W ~ 6o~ee K ~ ~ ~ K W M ;

10) BaMH AOCTHlHyTa flCUXOAOlM'IKKaR 3peAOCTb, HaKOIlAeH

XH3HeHHblA OflblT. K BaM flPHUIAO OC03HaHHe TOTO, 'IT0 K a X -

AblR AeHb - H e IlOArOTOBKa K IlPeKPaCHOMY ~YAYUI~MY H

o x n m H u e 'IYAK, a caMa XH~HL.

2) H a y w n e c b o m a n a a o p a c n p e n e J m nena Memory cocny- X U B U W H , IIeTbMH, MymeM U POACIgeHHMKaMU;

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a B noc-rerlb, ~OTOMY YTO BU CoMueBaeTecb, CMoxe-re An 38-

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Bsepx, camp B noKm. Y ~ a 3 a ~ e ~ r a ~ ~ e nanbubi nemo, 6e3

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3aCHm.

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nocne.

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OH 6 0 n e H , W O ~ M BMWOPOBeTb. B U T ~ M H H ~ I '4enOBeK IIOAXeH IlOJly-

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X e H W H . q ~ 0 6 b l H e ourki6mbc~ U. H e n O T p a T u T b n e H b r U nOl 'Iycly,

J ry l r lue n o c o m B a T b c R c B p a s o M , a MM n p e a n a r a e M H e c K o n b K o npa- BWI non6opa IlOnUBllTaMUHOB, KOTOPMe 0 6 n e ~ a ~ BaM B M ~ O P .

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B 60JIbllUi~cT~e CJIyYaeB B OplXHU3Me pa3BUBaeTCR n e @ U u H T

Cpa3Y HeCKOJlbKux B m M U H O B .

2. A o K ~ ~ ~ H o , W O BMCOKUC U CBePXBbICOKHeLI03UpOBKU BUTaMH-

HOB M O W HaHeCTH B p e n HaLUeMy 3nOpOBb!O. n 0 3 T O ~ y A 0 3 a

K a m n O r O BllTaMWHa AOJ'IXHa COOTB~TCTBOBaTb cyros~oR HOP-

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me ( ~ a n p n ~ e p , nem paspywarn B u T a M w C, a B W T ~ M U H M E w A O ~ C J I R I O T C R n o ~ n e t i f l ~ u e ~ xenesa u ~enu): K p o ~ e mro, mepmec l tue peamuu H a T a m e KoMnneKcbr sc-rpeqamrr s ~ a s ~ ~ e n b ~ o saue. M s ~ e c r ~ o T a m e , TO ~ 3 6 6 1 ~ 0 ~ M u H e p a -

n O B H e p e n K O npUBOJlHT K TOKCHYeCKHM ~ @ & K T ~ M H CTUMY-

n u p y e T p a 3 B u T u e O H K o n o r u Y e c l u i x 3a60ne~a~uii . 4. Y n a ~ o ~ ~ a nonma 0 6 e c n e ~ w ~ a ~ b n o n H y l o c o x p a H H o c T b ~ m -

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non neiicmue~ teem H mcnopoaa.

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MU, 6 a J ' f b 3 a ~ a M H H ononacwsa-renmwi, n p e a n a r a e M cnenJnoruue pe- UenTbl H a OCHOBe T p a B H B@UPHMX MaCeJ'l.

1. L11mnynb. 1 CT. nomy 6a3mu~a, p o 3 ~ a p u ~ a mu UI~JI@H 3a- neR-re 1 CTaKaHOM K H I U N ~ H O ~ ~ BOLlM H LIOBeLIHTe a0 KUlleHHR.

H a c ~ a u B a # . r e B T e q e H u e 30-40 MHH. 3 a ~ e ~ n o 6 a ~ b ~ e I/, m- K a H a OJlHBKOBOTr) WIU rnHUePHHOBOTr) MbLJla, 1 'I. nOXK)' MaCJla

xoxo6a, 15 K a n e n b uacna K e n p a , maw-ma~ra mu W ~ & H

hiYCKaTHOr0 H HeCKOnbKO pa3 BCTPHMUTe. Ta~o# LUaMnyHb

xopol~lo n o n x o n u T JIJIH e x e m e B H o r o n p u M e H e H u r r . K m o ~ y COCTaBy IIpU H ~ O ~ X O E H M O C T ~ ~ MOXHO JIO6iIBHTb f i 0 Y H b i f i COK,

MeA, ~t iua, x e n a m H , rnuuepu~, n e u u T u H . Konmecr~o no6a- BOK H e AOJM(H0 I IpeBMWaTb 1 CT. JIOXKU.

2. Onmac~uearnmb. B '/,n ~ u n m e ~ o # B O ~ M K O M H ~ T H O ~ ~ m ~ n e - P a T y p M (WIH v b ~ e ~ e e ) L I 0 6 a ~ b ~ e 5 ~ a n e J ' l b ~@HPHOTO Mac-

na COCHM, K e n p a mu sswurrra.

Mwmw BO/IOC KUCnbUf MO/IOICOM. ~ ' ~ o ~ o Y H o K U C J I ~ ~ ~ npOlIYKTM

co3nam mpoeylo n n e e l c y , KOTOP~SI 3auuu1ae~ B o n o c b t m nOBpf2KLleHUR UenOYHMM PaCTBOPOM, 06pa3ylo1l[u~c~ n p H

p a c m o p e H u u Mbura B Bone . 0 6 H J r b H 0 C M O Y H T ~ npoc~omaurefi lWnOBy, nOKPMTb ~ ~ o ~ H ~ T U J I ~ H O B O # K O C M H K O ~ ~ , a CBePXY - M a X w B M M nW(YTeHUeM. qepe3 25-30 MMH nPOMMTb BOnOCbl

B n e H e n e p e x u p e H H o r o T y a n e m o r o M m a T u n a e f l e ~ c ~ o e ~ ,

~ ~ H O ~ U H O B O ~ W , *PYCCKU~~ J'IeC*, TlUaTenbHO OllOnOCHJTb Te-

nn0# B O ~ O # , a 3aTeM - ~ O A K H C J ~ ~ H H O # ( 1 JlHMOH H a 2Jl BOAbl

unu 1 CT. noma y K c y c a H a 2 n BOA~I) .

2. Marmw C y X n B O ~ ~ O C R ~ ~ ~ O M . E C ~ M BOnOCbl CyXHe H nOMKHe, TO

UX OYeHb nOl le3HO MblTb R W U O M , T I K KIK B er0 COCTaB BXOAHT

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HRIoT BOllOCbl OT I l O B p e X l e H H R 1.i C I I O C O ~ ~ T B ~ I O T YCTpaHeHHIO

nepxom. O ~ ~ I Y H O MCnOJlb3YeTCR BCe HBUO. X ~ ~ T O K H 6 e n o ~ XOpOUIO ~ 3 6 H ~ b B H ~ ~ O ~ ~ U I O M KOllHYeCTBe T~IIJ IO# BOAbI.

~~HYHJ'Io n e H y BbUrHTb H a I lpeiIBapHTenbHO CMOYeHHbIe BOJIO-

Cbl H MblTb 663 MbUla. & T ~ M BOJlOCbl TLUaTeJlbHO OnOJ'IOCHyrb

vwmotf ~ e r I J I 0 f i ~onoW, a nocne - nonwicne~~oW. 3. Marmbe C'pn u H O p M m b H r n 80/1OC R U Y H W X U m K O M . B ~ I I T ~

25 r n e T c K o r o M b m a , TOHKO ero H a c T p o r a T b , pa3~emn B 100 r KlilWIUefi BOAbl. C M ~ C ~ IlpOUeAHTb Y e p e 3 M a p n l o H OCTyAMTb.

llonyqe~eoe xene nepen y n o ~ p e 6 n e ~ ~ e ~ p m s e m B ~ennofi B o n e , ~ 3 6 ~ b A 0 n e H M M n 0 6 a ~ H ~ b ~ 3 6 H ~ b l f i XWTOK. n e p e ~ MbITbeM BOJIOC PeKOMeHAyeTCR BTepeTb B KO)I(Y MJlOBbl KICTO-

POBOe UJlH OJIHBKOBOe MaCJIO.

4 . Mumbe XUPHMX BCUIOC p a c a n w xne60~. 1 50 r p x a H o r o me6a 3aJlHTb KMIVITKOM. Kaw H ~ e f i UHaMbUIHTbB TOflOBY, A e p X a T b

5-10 MHH, 3aTeM TlUaTeflbHO nPOMbITb BOnOCbI ~0Jl0fi. IF^ np%i.IIaHHR BOAOCaM KpaCHBOW 6nec~a HX MOXHO OnOJIOCHYTb

HaCTOeM 6 e p e 3 0 ~ b l X JIUCTbeB.

5 . M ~ m w X U ~ H M X eonoc zopruyeir. 1 CT. n o w r o p y HUH pmsec- TI4 B 2 n ~elUl0# BOLlbI H BblMblTb TOJIOBY. &Ul OnOJlaCIUIBaHW

~ H l V T O B H T b T ~ ~ B R H o ~ ~ ~aCT0fi. Bsmb B P a B H b R KOJllFleCTBaX

MaTb-U-MaYeXy, KpanABy, 3~epo60#, nOAOpOXHHK, 4 CT. n O X -

Kli CMeCH 3 m H ~ b 2 ll KHnRTKa, n a T b HaCTORTbCR 30 MHH H npo- U e m b .

6 . Marrnw eonoc rcpanueoir. 100 r csexeti w r ~ cyxofi K p a n u n b r 3a- JDiTb 1 Jl BOAbl, ~ 1 0 6 a B H ~ b 0,5 Jl YKCyCa H KMllRTHTb CMeCb H a

MeJJJIeHHOM OlWe 30 MHH. n p 0 U e A H ~ b . Ha Ta3HK BOAM 11061- B H T ~ 2-3 cTaKaHa mmpa. B ~ I M ~ I T ~ r o n o B y ( M ~ L ~ O M npu TOM

n o n m o B a T b c n ~ e n m ~ ) . J l y q ~ e M M T ~ r o n o B y nepen CHOM, a 38-

E M , I1OLICYUUB BOnOCM IlOJIOTeHUeM, 3aBR3aTb K O C ~ I H K O ~ ~ .

7. Mumbe BOflOC f l u x ~ o h . 1 CT. JlOXKy n U X M b l 3 U I U T b 2 CTaKaHa-

MU KMllRTKa, OCTaBUTb H a 2 W C a . ~ ~ O U ~ X ~ H H ~ I M HaCTOeM

~ b r r b BOJIOCM 6e3 MbLna B ~ e q e ~ u e M e c R u a . TO cpencmo HC-

n o n m y e T c R m y H m T o x e m w nepxmu. 8 . Mbimbe tmo8u om8apoM M M / ~ ~ M H I C U f l e~apcmee~~of i . 200 r

M M ~ ~ H R H K U mrn 2 n B O ~ M u m n r n T b nomaca. B r n ~ OT-

B a p e MMTb rOnOBy 6423 M w r a U InaMnyHR, OnOnOCKUBaTb BOnO-

CH O ~ ~ I ~ H O # B O ~ O # , a nyqure - H a c T o e M p o M a l w u (emu BO-

nOCM C B W J I M ~ ) UJIM OTBaPOM J@OBO# KOPM (emu T ~ M H ~ I ~ ) .

H~JIOCT~TOK 3CTpOlTHa B CHCTeMe ~ ~ 0 ~ 0 0 6 p a l U e ~ W l BM3HBaeT

COKpaUeHEfe B M P ~ ~ O T K U ~ O C T ~ # BO MHOTHX OplXHaX, B TOM qUC-

ne B rnmax, B HOCY u BO p ~ y . Cyxoc~b rnm - 0 6 b r ~ ~ o e R w r e H H e KJIU-

MaKCa, OnHaKO eCTb cnoco6~ B e p H y r b UM MOnOflOCTb H 3 1 1 0 p o ~ b l #

6nec~.

1. ~ ~ O K O H C ~ J I ~ T ' U ~ ~ ~ T ~ C ~ no IlOBOny HenpUHTHbIX O L U ~ ~ H U #

R m a 3 a X C Bpa'lOM, KOIY)P~I# MOXeT lTOpeKOMeHJlOBaTb BaM

r n a 3 ~ ~ e K a n n u u C n e 3 a H a T y p a n b H a m , xopomo c H n M a l o r u u e

cyxocn mas.

2. none3~0 T a K m e ~amnoe yrpo nenan ~ e c n o x ~ b r # M a c c a x

B U ~ P U P ~ I O U H M H LIBUXeHJUIMM IIOllyllleqeK IlaJIbUeB IT0 XOny

saco~o# crpenm B o K p y r ma3 (no 5- 10 pas).

3. nonpo6yil~e Tame IIPHMOZIKM aRIl rJl.5183. ~ O J ~ O X H T ~ H a 3a- KPbITble Be- BaTHble TaMIlOHbI, CMO'leHHble KpenKHM q a e M ,

HaCTOeM pOMaWKU WIU WUI@en. MOKHO IIPOMMBaTb

y ~ p 0 n H 0 # B O ~ O # UJIU 60p~0fi KUCJl070#.

4. Tame orem nones~o e x e n H e e H o e n p o r u p a H u e B o K p y r ma3 K)'CO~KOM nhna w3 ~ o n b r mu M o n o K a , H a n o n o B u H y pa36a~- n e H H o r o ~onoii.

5. ~ P U OTeKlUHX BeKaX nOMOraKlT MaCKM U 3 K O ~ H ~ # n e l p y l l l K H ,

n p 0 n y U e H H b I X Y e p 3 M R C O ~ Y ~ K ~ HnU HaTepTMX H a M ~ J ' I K o ~ ~

T e p K e . T a m MacKy cnenye-r n e p x a T b H a BeKax 15-20 MUH,

a 3 a r e ~ C M H T ~ rennofi eono#. 6. Ha lpu~e H a T e p K e O n H y 60nblUyKl K ~ P T O @ M H H ~ M 9epe3 M a p -

Jno HaJlOXUTe KalUHUJJ H a T'Jla3a. P a C C l l a 6 b ~ e C b U IlOJIeXMX

nonuaca. Ecnu nponenbrBa-rb m y npouenypy B T e r e H w e 2 He-

nenb, * M e u w * non r n a 3 a M u ucse3~y-r.

7. 3 a J I e m e '/, 'I. JlOXKU U3MeJlbYeHHblX UBtXKOB POMalUKU UJlU

c e m H y K p o n a CTaKaHa w n m a u n o n e p m T e non Kpbrm-

~oi3 15 MUH, 3 a ~ e ~ npouenure. nonosu~y n o n y e ~ ~ o f i m n - KOCTU Ocry-, JIpJlyIO - ll~LI~rpe#Te. O ~ U H B~THI& T ~ M ~ O H

n O J ' I 0 ~ B MUCK)' C XOJlOLlHblM HaCTOeM, a JIPy'rOfi - B KlpFIUi3

~acroi3. n o n e p e ~ e ~ ~ o ~ a ~ n w ~ B a # r e H a maxi TU xmonme, TO r o p R v c l e ~ o ~ n p e c c b ~ . ~ T U npouenypbr cnenym neam H a

npcmxeam 1-2 MecRueB.

llcmonoru ~OBOPRT, TO B 22 CJIYYMX w 3 100 M ~ > K Z I H H ~ I , npeme BCeKl, o6pauam BHHMaHHe H a ma3a X e H l u U H M I4 TOJlbKO IlOTOM - H a C T P O ~ ~ H O C T ~ ee @UYPM U HOT. ~ P H ' I ~ M 3TOT n O K a 3 a T M b HaBep-

WWa MOT 6 b 1 6 ~ ~ b e ~ e BMlUe, eCnU 6 b 1 X e H U U H M H e HOCWlH 0 9 K U U

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Xe, RBJIXeTCH BeCbMa l l p H 6 J I ~ 3 l T T e n b ~ b I ~ , HO BCe-Tawl XenaTenbHO

H e 3aTRIl4BaTb C BH3MTOM K Bpacly, eCnU Pe3YJIbTXl"l'l MKeTUPOBaHWl

Bac o ~ ~ c ~ o K o W T H .

B u e m n p e m p e m n e H m monopo3a B nepuon KnwMaKca Ha3Ha-

¶aIOT TOPMOH03aMeC1[UTeJIbHylO TepallHK). YcT~HoBJI~Ho, YTO npUeM

~ P M O H O B B T e g e H u e 5-7 neT c H m c a e T PUCK B O ~ H H K H O B ~ H ~ nepe- n o M o s H a n o n o s u H y , o m a K o TaKoe n e s e H u e nomonm H e BceM x e H -

m H a M . BOT n o ~ e ~ y T ~ K BSUKHO B nepuon KnuMaKCa n p m e p m B a n -

CH LMeTbl, 6 0 m T O f i KaAbUHeM. ~ ~ U H M U UCTOYHUKaMU KNIblIHR

HBJIRHM.cR MOIIOKO H MOnOYHMe llPOlQ'KTb1 (pa3JIU'Y~ble CbIpbl U TBO-

por), s e n e ~ ~ e OBOIUU ( n q p m , nucro~ofi canaT , m), 6060sbre,

OpeXH, p ~ 6 a , UHTpyCOBbIe.

Cyruemym o n p e n e n e H H b i e H O P M ~ I Y ~ O T ~ ~ ~ J I ~ H H I I anb bum B

AeHb. ~ ~ H U A H ~ M CTapUe 4 0 n e ~ , H e nPUHUMalOIlIUM IT0 KalMM-JIM-

60 IIpWIUHaM r3T, peKOMeHlryeTCR 1500 M r KaJ'Ibum B neHb , X e H -

LUHHaM cTap lUe 40 neT U I l p U H U M a ~ I l I H M r3T - 1000 M r B AeHb,

XeHIlUiHaM c T a p W e 60 JIeT VKOMeHnyeTCR 1200 MI' KaJIbUWl B AeHb.

BOT IIOWhlJJ TaK B a r n 0 BKnlO'laTb B PaUUOH nUTaHUFI JlPOlQ'KTbI C

BMCOKHM COAePXaHUeM KanbUUR, KOTOPbIe RBJHIOTCFI DJIH HaC OC-

HOB- n o c r a B u u K o M 3~0m 3 n e ~ e ~ ~ a (B MT Ha 100 r):

1) BFUleHm p ~ 6 a C KOCTFIMH - 3000; 2) mepmB c ~ p - 600; 3) KOHCepBHPOBaHHMe CapAUHbI C KOCTFIMU - 350;

4) ~lthra - 300;

5) LLlOKOJla,U MOJIOYH~I# - 240;

6) cenhnepefi - 240;

7) n q y l l l K a - 190;

%Fi n O K a 3 a T e n H B Pa3JlWYHbtX HCTOYHHKaX HeCKOJIbKO OTJlUYa-

HVrCH nP)T OT LIPYra, HO B n l o 6 0 ~ UIJ'Yae MOXHO ITOJXCqUTaTb, CKOJIb-

KO K a n b W H B A e H b IlOnJ'YUT C nPOJIYKTaMU OPlXHH3M. ECJIU 3TOlW

HBHO HeJlOCTaTOYHO, HO Y BaC H e T B03MOKHOCTH H 3 M e l W T b PaUHOH,

TO B n o n o n H e m i e K mm BM M O X ~ n p H H u M a T b npenapam m a - w, conepmaruue 500 WA 1000 M r K ~ ~ ~ U H R B ~KTUBHO# a o p ~ e .

Ecnu Bbl H e X m ~ P H H U M ~ T ~ T ~ ~ J I ~ T K U , TO ITOIlOJIHUTb 3 a n a C b l

anal^^ B oprams~e M O ~ O u C n e n y m u u M ~ ~ ~ O I ' I ~ C H ~ I M H a p o n -

HblM C ~ O C O ~ O M . 0 llOJIb3e RWHO# CKOPJI)"lTM A3BeCTHO jIaBH0, a B

H a m H r u e e ~pem H H a y r m e H c c n e n o B a H m nomsepmam, m, B

R H V H O ~ ~ C K O p q n e K ~ U U # H~XOAUTCR B a o p ~ e , ~au6onee 6rru3~o# K a o p ~ e H a x o x a e H w ~anaum B q e n o B e q e c K o M o p r a ~ u s ~ e .

& ~ O p o l u O IlpOMblTb RlrrHylO CKOplMry (nyll lue OT RNU, KJWleHHba Ha

PLIHK~), 3 a n n n mno# n npomnmm 15-20 MWH. 3 a x ~ C H R T ~ me- HOqKY, nPOCyllIBTb CKOPJT)'lTy Ha B03fle W Pa3MOnOTb. Pa3MaJIblBaTb

MOXHO KaK YTOnHO - XOTb BPYgHYlO B @a&lOpoB0# ClyllKe, XOTb B KO-

@ e ~ o n ~ e . h m ~ o e , YTO~H noMon 6 w M e m M , ~ O ~ T O M ~ rime noMona

ny l l lue nPOCeRTb. Aanee nOpoluOK W 3 CKOPJIJTIOK 3- JIWMOHHHM CO-

KOM B noCTaBmb Ha HWIOIO nonKy B x o n o n n n b ~ u ~ , n o K a He pacrrm- PHTCR cKopnyna . n p n ~ u ~ a ~ b no I 9. nome 2-3 pa3a B n e w nponop- UWR TaKOBa: Ha CK0PJl)'ny H3 3 RMU - COK 1 JIWMOHB.

O J I H ~ K O W b K O n H l I I b YCWYeHHMM IIUTaHHeM H TIPHeMOM ~a6ne- TOK, H a C M U e H H b R KanbUHeM n p O 6 ~ l e ~ ~ O C R O n O p O 3 a p e U H T b T p y n -

HO. Aeno B TOM, YTO C BO3paCTOM K a n b u U # HaYMHaeT IWOXO YCBaH-

100 K ~ K YMeHbUIMlb PUCK s a 6 o n e e a ~ u A 6 KAUMaKTepUrleCKUR nepUOA

BaTbCR, e C n U HapyUIeHO eI-0 CooTHOUJeHkie C flpJTUMU KOMnOHeHTaMU

H, B nepBylO oqepellb, C @OC@O~OM, MarHkieM n ~ - K ~ M u . T ~ K , @OC@pa B OpiXHU3M LlOJlXHO nOCTyllaTb CTOnbKO Xe, CKOJlbKO kl

~arraum. BOT n e p e y e H b nponYKn)B, ~au6onee 6ormbrx @oc@po~ (B M r H a 100 r):

Y ~ y A l J l a e ~ c R BCaCMBaHHe KaJ'lbIlHH U B TOM CJIyYae, eCJIH B BallIeM

OplXHH3Me H e XBaTaeTBHTaMUHa D. EUIH Xe Bbl yno~pe6me~e MHO-

ro M o n o r M M X nponywo~, R # u ~ , n e y e H b pb16, n p u H u M a e T e n a n u B u -

TahfHHH M 6 b l ~ a e ~ e H a COnHUe XOTFl6bl 15 W H B l leHb, TO A~@HUHT

B u T a M W a D BaM H e QO3HT.

C npyr0# CTOPOHbI, ITPH l 4 3 6 b l ~ ~ e X U P O B 3HaYUTMbHaH Y a m

m b u u r r B M B O ~ ~ I I y e p 3 ~onCTarZf K U l u e s m K . T a u e n p e m C T -

ByHvr YCBOeHHIO KaJlbUHH lX3UpOBaHHble HanUTKU, ~ @ e , KypeHUe,

H e K o T o p u e n e K a p c T B e H H M e npenapam ( a ~ ~ a u u n b r , r n m K o K o p m -

K O W , M O Y ~ ~ O H H ~ ~ ~ ) H ~ a J ' l 0 ~ 0 j l B U X H b I # o6pm XU3HH.

X e m u ~ ~ , c-rpanarollure OT oc~eonoposa, 3a~ac1-y~ nonanam B

l ' I o p o Y ~ b I # K p y r : U3-3a 6 0 I I e 3 ~ e ~ ~ b l X o u r y l u e ~ k i # OHM O T p a H W U B a -

IOT @ U ~ W ~ C K ~ I O a m u B H o c r b , a u a n o n o n ~ m b ~ t i o6pm W ~ H H Be-

n e ~ ~ n a n b ~ e # ~ ~ e f i n o T e p e KOCTHO# TKaHu. B TO BFMR KaK x e H u u -

HbI, KOTOPMe 3aHHMalOTCR @ M ~ H Y ~ C K U M H YnPa)l<HeHHRMU, HMeIOT

60nbll1y10 lUIOTHOCTb KOCTW, YeM T e , KT0 ~006ue H e 3aHUMaeTCR.

~ C J ' I H y BaC ~ O J I M T C ~ H H ~ , H ~ O ~ X O ~ ~ U M O I ~ ~ ~ ~ c M o T ~ ~ T ~ c B o # o6pm XCM3HH.

1. Bb16~pdre CTynbR H K p K l l a CO CnUHKaMH, KOTOPble I l O M e p -

X H B a l o T CnHl-Iy. K ~ o B ~ T ~ n O n X H a 6 b l ~ b nOCTaTOqH0 X~CTKO#,

JUM T o r 0 Y T O ~ ~ I A ~ @ O P M M P O B W H ~ CllHHa HaXOJIMnaCb B KOM-

@OPTHOM n o n o x e H n H BO B p e m c H a . nos nun^, B KOTO~O#

c n u H a omaxam, - nexa p a c n p R M u B w n c b H a crime c c o r H y -

TblMH KOneHRMH.

2. l l o n ~ w ~ a ~ c b co myna n n w c noc-renu, no~oraiire ce6e pwa- MU. C~apati~ecb nonm H e cmmb B O ~ H O M n TOM xe nonoxe- HHH. ~ J I H BM ITylYWeCTByeTe CaMOJleTOM MnM nOe3LIOM, BCTa-

~ a h mxnbre nmqaca, n n R mro ~ 0 6 ~ n m ~ ~ y r b c ~ H C H R T ~

H a n p m e H w e MMWU C ~ H H M .

3. r J T a B ~ 0 f i OnaCHOCTblo OCTeOnOpO3il RBJlRloTCR I lepenOMbl ,

BO3HllxaK>UHe, KaK n p a B l m 0 , n p U I lWeHHH. q ~ 0 6 b l H 3 6 e ~ a ~ b

l ? M B M l i p y t O u w t ~biTjBWfi, O W H b B a W i O pa3yMHO OplWlH30BaTb

CBO# 6b1~. n p o U I e A E i R , ~ ~ 0 6 b 1 AOMa B;1C H e anOACTepeIWlM*

TeMHMe JTnM, CKOnb3KHe nOJlM MnM KOBPHKH C 3ar~6alol l l~- MHCR K ~ ~ R M H . EMU BM nonb3yeTecbnecr~nue#, ynoc-roBepb-

TeCb, sT0 nepnJla H CTJTleHbW flOCTaTOqH0 H a n e X H b l . OTA~- B ~ R R npemomme y ~ o 6 ~ o t i o6pu H a YCTO~~'~HBOM ~ a 6 n y K e .

Ocropomo em c e 6 ~ H a ynnue, n36em M O K P O ~ CL~M no- ~ p m m WOM -pa.

4. CJIeJlHTe 3a TeM, M K BM IlOAHHMaeTe THXeCTM. ~ P H H H M ~ # T ~

BeC H a 6 e ~ ~ ~ b l e MMWUbI, a H e H a MblWUbl CnHHM. B c ~ a ~ b ~ e TaKMM o6pa3o~, ' l ~ 0 6 b I H o r n ~ W I H KaK MOXHO 6 n ~ x e K OCHO-

BaHUlo T H X e n O r O O ~ X K T ~ , COTHHTe HOITi B KOSIeHRX, B03bMU-

T e n p e n M e T H B M ~ P R M H R H o r n , c n u H a npn TOM n o n m H a

6 b l ~ b ~ ~ R M o # . n p e n ~ e ~ B TOT MOMeHT, KOrAa Bbl em nOAHki-

M a e m , n o m e H p a c n o n a r a T b c R ~ J I H ~ K O K T e n y - q e M nanbwe O T R n a &KT, TeM 60nbwy10 HarPY3KY HCnblTMBaeT C n H H a .

5. 6 y A b T e BHHMaTenbHM K CBOeMY 3JlOPOBblo H CBMO'IYBCTBMIO.

Y n o m M x x e H l u u H 3asac~yro c ~ n x a m c ~ spe~ue , yxynma- eTCR KOOPDHHaUHR ~ B H X ~ H H # , CJIy'lalOTCR B H e 3 a n H b l e r O n 0 -

BOKPYIKeHWl, n03TOMY H ~ O ~ X O L I M M O p e r y n R p H 0 IIpOBepRTb

speme, n o c e u r a T b H e s p o n a T o n o r a , K o H T p o n u p o B a n c B o e ap- T e p u a n b H o e nmeeue .

6. ki36era#~e llOcTORHHOr0, ~ ~ C K O H T P O J I ~ H O ~ O ~ O T ~ ~ ~ J I ~ H U H

yCllOKOUTeJlbHbIX U nP)"lXX JleKapcTBeHHMX TIpenapaTOB, KO-

T O p b I e MOryT Bbl3BaTb COHnMBOCTb B T e q e H U e LIHR U E M Ca-

MMM IIpUTylTHTb BalUy 6 l I b i ~ e n b ~ o c T b . % T a K U e CpenCTBa,

KaK aHTUlWCE3MHHHbIe n p e l l a p a T b 1 , CHOTBOPHMe, aHTCtIle-

IIpeCCaHTbI, a T a M e aJ IK0rOnb. n p w e OCTaHOBHTe CBO# Bbl-

60p H a n e r m y c n o K a u s a r o u r u x c p e n c T B a x (Tpa~me H a c T o u ,

paccna6mromue B ~ H H M , c a ~ o ~ a c c a x ) .

~ H M H ~ C T H K ~ B IlOCTeAH

1. noosepen~oe cru6aeue u pa3m6a~ue H o r , H e O T ~ M B ~ cTon OT nomnu ( C K O J I ~ ~ R ) - 3-4 pasa.

2. P ~ K U B CTOPOHU, n o m H y n c R - B ~ O X , n p u B e c T u p y ~ u K T y n o -

BHW - BWOX (3-4 pa3a).

3. COmyrb o6e H o w B KoneHFlx u p a 3 B e c T u ux B c~opo~b l - mox, BMTRVL H O ~ - B M ~ O X (3-4 pma).

4. Kpyro~a~e nBUXeHUR TIPRMblMH PYKaMM, I IPU ITOlLHUMaHUU

BBepX - BEOX, n p U OnyCKaHUH - BbUOX (3-4 pa3a).

5. noosepen~oe o T s e n e H u e TO O ~ H O # , TO npyro# n p n ~ o # ~ o r u B CTOPOHY (no 3-4 pa3a).

6. Horn p a 3 B e c T u m u p o K o , pylur B CTOPOH~I.

n O U I e w H H e l % nOJl'beMa y X e H u M H b I 0 6 ~ 9 ~ 0 K M m MHHYTa

H a C q W . HO eCnH BbI H a q H C R IIepeABAEITbcH no KBapTHpe KIKUM-

H H ~ Y A ~ H ~ O ~ H S H M M C ~ O C O ~ O M - H a HOCWX, H a llRTKaX, H a HaPY)K-

HMX CBOA~X cmn, ~ o c o n a n ~ ~ m a r o M , B n o n y c w s e M n o n o x e H m ,

BMCOKO nOAHHMWl KOJleHH KTlU C T a B I l 0 6 e CTOnM B OAHy JlHHHH), - TO 6yne~ xopome# @u3mec~oil ~ a r p y 3 ~ 0 i l a ~ l ~ ~ a u e r o o p r a ~ n 3 ~ a .

Tame MOXHO AeJlaTb TaKHe JTIPMHeHHH: P M B M PYKaMH, CO-

ITIYRJMH l l e p e A W y A b l o ; PbIBKU nPHMMMA PYKaMU - OAHa BBePX U

H a 3 m , ApJTtM BHH3 H H K W I , K P W B b l e A B H X e H W PYKaMH - BIIepeA

H W . Ha X O m TpYAHO BMnOJIHFITb W W ~ - J I U ~ O A B U X e H W 7 y J l O -

BHIlIeM H HOEIMH, HO 3TO MOXHO A W a T b , O W Z L R , n O K a 3aKHllHT

Y I ~ ~ H W K , HanPHMeP: C A W a T b l l O T P U npY)IMHJlIlIUX HaWlOHa TyJIOBH-

ma B n p a B o H aneeo ( p m H a norrce). b0Jlee TpeHHpoBaHHHX U 3 BaC HaBepHHKa 3aUHTepeCyeT T ~ K O #

KOMnJleKC )TlpaXl-ie~H#.

Y T ~ ~ H H I ~ H MMHaCTHKa

P e ~ o ~ e m y e ~ c ~ H a K a H y H e B e s e p o M nepen CHOM B b I n m qemepm m K m a c ~ p o # B O ~ H ewe m b ~ o xe y r p o ~ H a m u a K , npeLLBapH-

T W ~ H O n o n o x u B B BOW ~ o p m a n a b c H H a , M a H a a p H H a mu ~ 6 n o ~ a . nme mro cpruy npnc~yna#Te K y r p e ~ ~ e f i r u M H a m m e . Ee npo- AOJUCUTeJIbHOCTb 10- 15 MHH.

1. X0~b6a H a MeCTe, BbICOKO n O A H U M m K m e H H , B T e q e H M e 25- 30 c. Ha n e p B M e 4 uaranenaht anox, H a uleoylouue 4 - buro ox

2. ~ O A H H M H T ~ PYKU BBepX, OTBeAHTe n p H M y r o H O W H i u r n , npo- I'HHTeCb, BepHHTeCb B HCXOnHOe IlOIIOXeHHe, 3aTeM H O W CO-

rHUTe H P W M H nOATHHHTe KOJleHO K W y n H , rOllOBy OnyCTU-

Te. ~ O T O M OTBerulTe n p y r y l 0 H O W PYKU nOnHHMHTe,

B e p H u T e c b B H. n. B M ~ O J I H H T ~ y n p a m e H H e no 3-4 piua an^

KWO# H o r n .

3. Horn u u p o ~ o p a c c T a m e H b I . C r H 6 a I l npasylo HOW, 'rpm~ llp)MUHHCTO HaKJlOHHTeCb K H O C K ~ ~ ~ B O ~ ~ n p H M 0 # HOrH. BH- nOJIHHTe no 4-6 HaKJlOHOB K K Z W ~ O # H O E

4. HoI'U PaCClslBJIeHbI. B b l n ~ n ~ R Z i T e KPyrOBble JlBHXeHHR Ta-

3 0 M , n p H 3TOM BTRI'UBa#Te w B ~ ~ ~ R Y U B ~ # T ~ ~ P ~ U H W C W H K ~ .

~ O B T ~ P M T ~ no 6-8 pa3 B KMYIO CTOPOHY.

5. B ~ ~ i l l l b T e n p R M 0 , p m nOnOXCWW H a XHBOT. B b l l T o n ~ ~ # T e no 3 n p y m H u c T a r x n p u c e n a H w R n o n p g a , H a n a a n u B a r r p y K a M u H a

~ ~ I O L U H Y I O CRHW. ~ O B T O P U T ~ 16-20 pa3.

6. OR H a OLIHO# H O E , n p y l y l O OTBenUTe B CTOpOHy. W ~ M U npwepxusa#~ecb 3a c n w H K y c-ryna. A e n a h K p y r o s b l e n B u -

XeHwI ~ 0 l X ) a no BO3MOXHOCTH C 6onb~0# ~ M ~ ~ J I u T ~ J I o # CHa-

sana B O ~ H Y , ~ O T O M B npyrym CTOPOHY. l lomopm ynpa.xHe-

H u e m o # ~ o r o a no 8- 12 pas.

7. CTOR H a H o c K a x , p y K a M w n p m e p x u a a ~ c b 3a c n u H K y myna. Barnanwrh npY>IMHuCTbIe ~ B H X ~ H ~ , cm6m H pa3m6m H O M B r O n e H O C T O n H b H CYCTaBaX, B Te¶eHUe 15-20 C.

8. n e ~ a H a C n H H e COrHUTe HOrH H CRnbTe. 3 a ~ e ~ , BMnPRMnRR

HOrU, JlBarmW HaKnOHUlXCb B n e p e n , C T a p S i C b nHUOM KOC-

Hyracn ~ o n e ~ e a , nocne yen> c H o B a nrrrre H a cnuw. nom- p m 12-16 pa3.

9. k X a , PJXU H a X H B o T e , PUTMUYHO ~ b l n P I M ~ a h U B T R ~ U B ~ # -

Te ~PIOWHYKI CTeHKY, Ha.UaBJIHBaR H a H e e P W M H . n 0 B T o p U l X

8-12 pa3.

10. n e w t H a c n u H e , H O ~ c n e r K a c o r e p i , non K o n e H R M u B~JIHK.

I Ionome ronoay H a nonyurrcy, ME.IWUM ~ ~ B O I - a p a c ~ n a 6 b T e .

npoaenme M a c c a x 6pmw~oZi m e H m no xow T o n m o m KU-

m e s H u K a . norna.mi~a#~e r n B o T n a n o H b m npaso# P ~ K M CHH-

3y B B e p x n o n o n p e 6 e p w 1 , s a ~ e ~ nano~bm ne~oii pyla - none- p e K , H WHO# CMPOHO# J ~ ~ B o # KUCTU - BHH3. ~ O B T O P W T ~

4-6 pa3, n o c T e n e H H o ycunusar! HWM pyr<o# H a 6 p m m ~ y m cre~rcy. 3 a ~ e ~ npa~ofi py~oil n p o n e n a # T e p a 3 M w H a m l u u e

KpyrOBbIe ABUXeHHR BTeYeHHe 30-45 C. noC..JIe 3~0lX)cJIeJl&%-

Te nOKOnaYHBaHHR IlOOYepeRH0,IlBYMR PYKaMH B T e Y e H H e 25- 30 c. ~ ~ K O H Y M T ~ M a c c a x n o r n m e a H u e M .

6 b I B a l o T Tame nepwom, K o r n a BM mpyr H a q n H a e T e mMelraTb,

YTO H e K o m p M e n B m e H n R , K o T o p M e elue B y e p a B ~ I nenanu n e r K o n H e ~ p P i H j ' X Q e H H O , C e ~ ~ AaHvrcR BaM C TpynOM. Teno CTaHOBHTCR

KaK ~ Y R T O W M H... nOcl.apeBWkiM. He n p a B n a n H , XOYeTCR Bep-

HyTb 6avry1o rlI6~0Crb? B 3TOM BaM nOMOXeT KMT~#cKM TUMHBCTM-

Ka, K0TOP;LII OCHOBMBaeTCR H a ABUmeHHIIX W B O T H M X BO BpHWl U p .

A e c n ~ BM npnrnacu-re c~omne~eii mu B H ~ K O B C O C T ~ B H T ~ MM KOM-

n m H K ) , TO 6ynm anao#~e nones~ee H secenee.

Med8edb. B C T ~ H ~ T ~ H a Y e ' l W p e H b M . B b l LIOJIXHM OnHpaTbCR 0 IT01

nlUIOHRMH H CTJTIHIIMU. nonpo6yhe IIepenBHraTbCR B 3TOM nOJl0-

m e H n n . C ~ a ~ a n a c n e n a h mar ne~ot4 py~oi4 H ne~ot4 ~oro# , no- TOM - npa~oB p y ~ o # w npa~oti ~orot4. He cm6aii~e H o r u B K o n e m x .

TO y n p a m e H H e none3~0 AJIR MMWU x H B o T a H H o r , K TOMY me O H 0 CIIOCO~CTBY~T B ~ I B O ~ cone# H 3 OplXHH3Ma H YCWIeHHOMy K p o -

B O C H ~ ~ X ~ H H K ) BCeX OPKUIOB. ~ P H BMnOJlHeHHH ~ P W e H W l rOnOBa

nomsa 6 b l ~ b o n y l u e H a , a T e n o paccna6ne~o. fleJIat4Te 4 mara ax- not4 p y ~ o # H H O ~ # snepen, n o T o M - 3 a u ~ w # xon. Ecnu nepeneu- lXTbCR B TZIKO~~ n03e xiTPYJIHHTWbH0, TO CHaYaJla o~pa6o~aZfTe H e -

noasll>lMylo CTO#K~, a n o T o M ~ a s ~ ~ a i b e maram. Bopo6eii. H a m H T e c b B n e p e n , n o n o m T e pym H a K o n e H H WIH H a

Genpa, COlWHTt CJlen<a KOneHH ki npHnOnHUMHTe I U l O B y . B 3TO# no- 3e nena#1-e nerme ~ e 6 o n b m ~ e n o n c K o l u r snepen. npw3eun~t'i~ecb

H a nanauar HOT, a p m 0 ~ 6 p a c b r s a # ~ e asa an. TO y n p w e e u e Ha-

nOMUHaeT llOACKOKU B 0 ~ 0 6 b I I .

6anau.m~ nanda. Cmwe H a non, n o n T n H u T e H o r n K rpynu n 06- XBaTWlt UX PYKaMU. H a r ~ ~ a i h e MeJlJleHHO OTKtlOHRTbCR Ha3aLZ, CTa-

pmcb c o x p a H m p a e H o s e c n e . Korna c n u H a n p u 6 n n 3 n ~ c ~ K nony, OJJHUM MaxoM s e p H n T e c b B n e p B o H a q a n b H o e n o n o x e H u e , H e OCBO-

60mm rrpn TOM ~ o n e ~ e # . BO B p e w y n p a m e H u R ~ m m ~ a i h e mi- BOT. n 0 B T O p n T e 5 pas. ~ O T O M npUMHTe IlepBOHaqNIbHOe IlOnOXe-

H n e n H a w m e mom^ snpa~o, noToM anem, He KacaRcb nona. I I o m p m no 6 p a .

Eho y n p w e H u e n o M o r a e T y c T p a H n T a u ~ n u r u ~ u e m p o B M e OT-

JIOXeHHR, a T a m e YJryrIluaeT K ~ O B O C H ~ ~ X ~ H U ~ n03BOHOYHHKa.

flucuya. I l p u c m ~ e onnpmcb pyKaMu o 3e~n10, HaKnoHuTe Ten0

snepen n n o n H u M m r r r m ~ B s e p x . Bsrn~n H a n p a a n e H B non nepen co60ft. Pi3 m# no3t.1 orryc~u~e aepxerolo s a c T b T e n a H a non, nom- BWB PyKH H a 3eMJIIO TaK, W O 6 H nOKTU OnMpNIUCb H a KOneHM. Men- nemo n ~ r n f i ~ e pym n sepwroro vacn T e n a snepen, KaK m n e n a e T

nucma, K o r n a n m e T c H rrponemb non n p e m n e M . B K o H u e BH

OKalKeTeCb B n O X , KOrAa HOTU BbIlUMneHM H HOCOqKki B-H,

a B e p M nOnOBAHaTWIa nOJlMTa HaCKOnbKO BO3MOXHO BBepX. m- KH yneprar B non, mnoea nonmm. nocne mro n o m u M m c b , H e

C I T ~ ~ ~ U I K W e H U n H e OTpbIBm HOT OT nona. Bce y n p m e H u e C o c T o m

u3 4 ~ O B . n o ~ ~ o p n T e em 4-5 p a . Y n p w e ~ u e n o M o r a e T npu r e M o p p o e II h x B n o r i c l r u u e .

Yepenaxa. C w H a nony cornme H o r u B K o n e m . l - l o c m ~ b ~ e

H O ~ U H a n o n H y m C ~ H I O , a p y ~ a ~ u y n p ~ ~ e c b B non 3a c n n ~ o # H a

YpOBHe lUIeq. n a n b u b l pyK H ~ p a B l l e H b I B CTOPOHY HOr. ~ O A H H M ~

lIORCHHIly KaK MOXHO BMLlle, PJWl U HOIW CTOIIT B e W K a J I b H O U

nO~ep>KHBaIOT TWIO. =BOT U KUCTH pyl< 3aHUMaIOT N P U 3 0 H T a n b -

H o e n a n o x e H n e . B m# no3e cnenaii~e no 3 ManeHbKux ruara H a n e -

BO, HNlpaBO, BnepeA H H a w . EMU BaluU PyKM H HOW cna6t.1 M R

m>m, HaWiUTe XOTII 6b1 nOKa9UBaTbCR. ~ O B T O ~ U T ~ 3 pa3a. kjm~odun. JIem H a nony n o n o m T e pyw non npRMMM y r n o M K

Teny. ~ 0 & H U M U T e n e B P HOW, BblTRHUTe HOCOK. 3 a B e p m c b B Ta-

6epern~e csoe cepaue 1 07

KOM nOJlOXeHHH HeCKOAbKO CeKYlUl. 3 a l X M MeNIeHHO OnyCTHTe HO-

ry. llomopu?.e y n p a x m e H u e 3-5 pa3 axn no ti ~oroti. nocne smro, H e OTpbIBM p y K OT ITOJIa, CHOBa nOJlHUMKTe n e B y l o H O r y BBepX U

MeNIeHHO O n y c r u T e ee H a n p a B O . ~ O B T O P H T ~ YTIpaXHeHUe HeCKOnb-

KO pa3, n o T o M ~ ~ n o n w i # ~ e y n p a x m e H u e npaaoti ~oroti. %U JIBWUeHUFI cnoco6cmyro~ H a p U U B a H U l o KOCTHO# MICCM,

yJIJ"JIIIeHHIo K ~ ~ B o o ~ ~ ~ ~ € ! H H R , c~a6wru3auuu nynbca, conetimy- HIT paccna6ne~ulo MHUU H ynyulam COH.

6 e p e r ~ ~ e csoe cepaue M ~ ~ u K I . ~ ~ ~ B H o npocsmll , v o x e H u r u w B ~ospacreno 50ne~06- p a u l a l o T c r r K K a p n n o n o r a M B TPH pa3a pexe M ~ W I H H . B penpony- WHOM ~ o s p a c ~ e c a M a npupona 3amuurae-r x e ~ c ~ u # O ~ I - ~ H H ~ M .

O m a ~ o nocne H a c T y n n e H u r r ~ e ~ o n a y 3 ~ y X ~ H W H H a @He neau- U T a X e H C i u r x lTOJlOBMX MPMOHOB 3TOT 3a4UTHbn;L *KT ylpaCIH-

wmrr, M '~acriyra cepne'~~o-cocyn~crbrx 3a60ne~a~ui4 y M Y ~ ~ H H u X e H W H CTaHOBHTCR O ~ H ~ K O B O ~ ~ .

ki n e p B b l M CUMrrn>MOM ~e6narono~qwa y IIOJIOBUHbl X e H W H

n O U e HaCTylUIeHHR MeHOnay3M RBJIFIeTCR lTOBMLLIeHHe apTepUaJ lb-

H o r o n a B n e H m . Ecnu me spas noc~a~wrnuamos r u n e p o H w e c m

60ne3Hb, TO HYXHO n 0 n y M a T b 0 TOM, KaK 1 1 3 6 e ~ ~ b T ~ K M X OCnOlKHe-

HH# W n e p - r o H u u , KaK H a p y w e H m M O ~ ~ B O M ) ~po~oo€iparue~m, HHCYnbT UJIH HH@~PKT MUOKaPna.

1. B ~ M H e nohiemam npuo6pec'ru a n n a p a T m r r u 3 ~ e p e ~ m ape- p ~ m b ~ o r o naanewwrr. H O P M ~ J I ~ H ~ I M U u u @ p a ~ u apepuanb- HOM) n a a n e H u r r C~WT~IOTCH: C u c T o n w e c K o e a p e p u m b H o e

nameme < 140 MM m. cr.; n u a m n u q e c K o e - (90 MM m. m. 2. Hennoxo 6mo GH ~ ~ H I I T ~ C R ca~o~oppe~uue t i . B HacToRlrIee

BpeMR JIeIKO MOXHO npU06peCTU m B y t O u l y r o nUlVpa7y-

PY WIU ~ K O H C y n b T U p O B a T b C R y IlCKXOJlOra. np0- 06yqe- H e , BM HayWTRCb H H a W CMOTPeTb H a HellPWITHOCTU, ~36elXTb

KOH@~HKTOB H y6epexe're ce6rr H e ~ o n b ~ o OT r u n e p T o H u u , HO

H OT M H O m X LIp)TkfX ~ ~ ~ O J I ~ B ~ H H # .

3. 0 6 p a T ~ T e BHHMaHUe H a CBOe IlUTaHHe, OTpaHWlbTe COnb.

3noposo~y q e n o s e K y s n o n H e Aoc-raTosHo 5 r conu ( 1 s. nox- ~ a ) B n e H b , a r u n e p T o H u K a M xena-renmo ro-roau-rb n u u I y npe- CHOZL U n H W b nOTOM CJlerKa ee n p U C U U B a T b .

4. M C K ~ ~ ~ Y U T ~ K O @ ~ M H . OH COAePXUTCR B K O @ ~ , YepHOM U m e - HOM We, pme npoXJEUUTenbHblX H a n Wl'KOBTUl'Ia KOKa-KOJIM.

ropamo nones~ee ~ o @ e 6e3 ~ o @ e u ~ a , @pyrcro~br# w r ~ T p a -

B H H O ~ ~ r la i t , pyccmfi mac. 5. X e J l a ~ e J ' l b ~ 0 COBCeM OTKa3aTbCH OT U K O M l n R W l H X m 6b1

C H H ~ U T ~ ero n o ~ p e h e ~ u e . Jlyrllle oma-rb n p e n n o w H u e cy- XOMY KpaCHOMY BHHY B H ~ ~ O J I ~ L L I U X A03aX (100-200 r).

6. ~ ~ H H M ~ B T ~ C ~ nOCWIbHblMU @ U ~ H Y ~ C F ? ~ M U YlIpaXHeHURMU.

Mom0 A e n a n no y r p a M 3apm~y UJTU G e m rpycuoti, ~ p u pma B H e a e n K ) noceuan 6acceZi~ unu cnopmu, unu XOTR 6b1

IIOJTWCa llpol'yJlHBaTbCR B ~HCTPOM T e M n e .

Ecnn ~ce- arm n a a n e H u e pes~o n o n c K o s u T , TO B K a s e m e n o s p a -

se6~oti nOMOluM MOXHO IlPUMeHMTb MeCTHYIO OTBneKaIOIUJ'lO np0- uenypy - roprrvyro HO>KHYIO BaHHy c no6ame~we~ ropquuu. Pac- TBOPHT~ B B e n p e 50- 100 r r o p s u r H o r o n o p o u a u n o M e m H o r w B

B e A w c m p F l e # BOAO# A 0 W B H H B ~ P X H ~ ~ TptXU MlneHU. Ha~1.rHb'l'e

H a 6enpa OAeRnO WIU MaXpoBOe IlOnOTeHUe, ~ 0 6 ~ OHO ~ P U K P M B ~ J I O

ki BeApo. ,&IUT~?JI~HOCT~ I l p o U e R y p b I 15-20 MUH.

llpeanaraeu saruerq B m M a H u m T a m e m x a T e n b H b l e ynpame- m, K o T o p M e y c n e w H o n p m e H R l o T c r r npu r u n e p T o H u u .

M~TOAHK~ nOAHOr0 AblXaHHH

~ ~ u M K E y A 0 6 ~ y l o nosy. O A H ~ P y K y M O M 3 0 l l0JIO)MTb H a rPYAb

YYRB Hume KnloY UU, BTOPJ'IO - H a XUBOT. BAOX A O n X e H 6 b l T b Men-

n e H m M , npw m~ cHarla.na B npouecce n b l x a H w a yqacTBy1o-r B e p x -

m e OTAMM nermx, 3 a ~ e ~ ~03nyxnonme~ 3 a n a n ~ ~ n c p e n ~ u e o T n e -

JIM. B KOHUe BAOXa HaIIpRrUTe XMBOT, BTHTUBiUI MaKCHManbHOe

KOnWfeCTBO BO3EyXa B H H X H U e OTlleJ'lbl nerKMX. B~AOXHUT~ DUa-

@palllo#. XOTH nPOlLUlO ROBOJlbHO MHOrO BpeMeHU, H e TOpOnUTeCb

nena-rb C ~ A O ~ O X H ~ I Z L BLUIOX. Ilpaswrb~ee 6 y A e ~ H e M H o r o 3a,aepxa~b

6epem~e csoe cepaue 109

AMxaHUe, CAenaTb KOP07Kym llay3Y U n U + b 3aTeM HaYaTb OYeHb

MeJUleHHO BblAblXaTb BO3fiyX.

T e n e p b B c e n p o u c x o n u T B O ~ ~ ~ T H O M n o p m K e : c H a Y a n a B ~ I oc~o- 60mae~e H u m u e o T n e n b l nerwx, BbulbIxax XWBOTOM, HO H e B e c b

B03nJ'X Cpa3Y. 3 a E M B O W BblXOnUT U 3 CpeAHMX OTAeJlOB, U B KOHUe

CJlenyeT HCllOJlb3OBaTb BCe OCTaBluUeCR CUJIbI JUlR BblnOXa U 3 BepX-

HUX none# . n o ~ o m ce6e u ~ e p m e # * py~ofi, ecn w m T p y n H o cne- n a T b ~expe6ep~bre ~ b r r u u b r H e cnpaanxmn.

Korna 3 a s e p m m c R n o n ~ ~ # n b r x a m b ~ b r # u u u , M O ~ O ma- T P U pa3a BAOXHJ'Tb k i BbUIOXHyrb 0 6 b l ' I ~ b l ~ C ~ O C O ~ O M . 3 a ~ e ~ npo- n o n m y n p a m e H u e . Cnenai3I-e em c T o n b K o pa3, ~ 6 6 1 , B K o H u e

KOHUOB, ITOJlYWUlOCb npaBWTbH0. &-fh CTOnbKO, CKOJlbKO C W -

TaeTe HyXHhLhi.

n p e J U l 0 ~ e ~ ~ a I e B b W e PeKOMeFUkUUU HallpaBJleHbI llpCWIe Bcem H e TOJI~KO Ha npo@mmlcy runeprom, HO n a~epoc~nepo3a, ~ m - pm TaKme '4aCTO RBJWeTcR rtpU'4UH0# CepAeWiO-COCyLWKTbM 3a6one- B~M. l l p ~ a~epocmepo3e B a p T e p m o n u r w r m c ~ mponono6- H M e B e u e c T B a , OCHOBH~~O yacn KOTOP~IX CoCTaanReT x o n e c T e p u H .

a 0 n P U B O m T K 0 6 p a 3 0 ~ a ~ U I O TaK Ha3bIBaeMbIX aTepOCKnepOTKYe-

CKUX ~ N I U I ~ K , KOTOPble YMeHbLLWOT, a TO U BOBCe 3aKpMBaloT npo- CBeT COCyllOB. B p e 3 y n b T a T e 3 T O m B03HUKaeT HelIpURTHOe O u r y l u e -

H u e c T e c H e w i R mw m e m B rpym, K m p o e M O X ~ T nepeihw B 6onb. % 3a6ane~a~ue Ha3HBaeTCR C T ~ H O K ~ ~ A U ~ # . EcJIH TaKOe COCTOH-

H u e AJIUTCR Y a c a M u , TO M o m e T n p u B e C T u K n p e K p a u I e H u m pa60~bi y a c T K a cepneq~oti M~ILLIUM ( ~ u o ~ a p n a ) - u~aaprcry mu c M e p r u .

Yxynrue~~e m T a H u R cepne.r~o# MM~UUH n o m n e H H o n p M B o m i T K

pa3paCTaHUlo C O ~ ~ U H U E J ~ ~ H O # ( P ~ ~ I J O B O # ) TKBHH, TaK Ha3blBaeMO-

MY KapLIUOCKJIep03y. K ~ P L M O C W ~ ~ P O ~ MOXeT CTaTb ~ P M Y M H O ~ ~ Hap)'-

UIeHHR PUTMa CepAUa ( ~ P M T M M R ) U B03HkiKHOBeHUR c e p n e ' 4 ~ 0 # He-

A O C T a T O Y H O ~ .

A~epocmepos a p ~ e p U # MO3ra npoRBJIHeTCR C H M x e H H e M pa60~o- cnoco6~om, O C O ~ ~ H H O YMCTB~HHO#, YXYnLUeHHeM IlaMRTH, BHCT- poi3 y r o u n n e M o m l o . npu s a ~ y n o p ~ e a p p n u ~ o s r a M O X ~ T pa3- BUTbCR UHCYnbT ( ~ 6 e n b YWICTKa ~ 0 3 ~ ) .

I7 pu a~epoc~nepose cocyno~ H o r B O ~ H U K ~ ~ T T ~ K ~ a 3 b l ~ a e ~ a ~ ne- p e M e x a l o u l a r r c R x p o M o T a : 6onu unu o u y u r e H u e u n o n s a ~ u ~ Mypa-

U e K * BO B F M R X O D ~ ~ U , 3aCTaBnRH)UlUe YWOBeKa OCTaHOBUTbCR.

nome o c T a H o s K l r 6 0 n b n p e K p a u l a e r c R . n e p e ~ e x a i o ~ u a ~ c ~ x p o ~ o - Ti3 CBR3aHa C HenOCTaTOqHMM IIPUTOKOM KPOBU K MblUlUaM HOr n p U

UX YCWJI~HHO# pa6o~e. Tenepb o x o n e c T e p u H e UllJlOXOM* u u x o p o u e M n . B H ~ P B H O # H

xupo~oi3 m a H f f x , n e r l e H u , n n a 3 ~ e KWBU c o n e p x a T c H c n o m M e

6enw -nUnOnpOTeUJlbl, KoTOPble I lepeHOCIlTXUpM no OpIXHH3MY.

B UX COCTaB BXODUT H XOJleCTepHH. n H I l 0 ~ p o ~ e U J l b l AeJlRTCR H a nM

BUJla: H H ~ K O # IUIOTHOCTU (nHn) H B~ICOKO# IUIOTHOCM (nBn). AH- nonpcmww H U ~ K O # MOTHOCTH, conepxaulue 70% x.upo~, npoxo- JUl qepe3 CTeHKW COCYJIOB, M O W B HHX 3aCTPeBaTb U C ~ ~ O C O ~ C T B O B ~ T ~

o T n o x e H u m x o n e c r e p u r l a . A n u n o n p o T e u n M BMCOKO# ~ O T H O C T H

C O ~ ~ P X ~ T 30% X H p o B , ~ ~ 0 6 0 ~ ~ 0 IlpOXOAHT Y e p e 3 CTeHKU COCYJlOB H

3 a 6 u p m onyna nwur~u# x o n e c T e p u H , no3-roq c w m m R xopo- mwllrw. Xonec~epu~ BXOAUT B comas u U X O ~ O U ~ U X * H a n n o x u x * nu- nonp<rremoe, n o m q OH u r p a e T B o p r a ~ u 3 ~ e n ~ o ~ ~ y l o ponb - KaK IlOJIOXUTeJlbHylo, TaK U OTPUUaTeJlbHYlO.

KOH~YHO, pa306pa~bc~ B M ~ A U U U H C K O # TePMUHOnOMU H e TaK

nerr<O, HO BaM,nOporUeXeHUl .UHbl , H)CKHO3anOMHHTb, YTOAflR ripe-

n y n p e m e H u R c e p n e ~ ~ o - c o c y a ~ c ~ b ~ x 3 a 6 0 n e B a ~ U # HWHO nomep- XMBaTb B KPOBU H H ~ K U # W B e H b nHn U B~ICOKU# W B e H b JBn. K a K Xe 3 T O m A O C T U ~ b?

2. Yno~pe6mh-e HeXUPHYK) IWBFLIIHHY, TeJUlTUHY, ~ ~ P ~ H U H Y ,

u36em CBHHUHU. Bb16upati~e IlOCTHbIe KYCKH mca JUff

n p a n r r o a n e H m 6 n w (@uneAHaR samb, nneqo, 6enpo, n o R c -

H n u H a r r r l a c m , ~brpes~a) . nepen n p u r o T o m e H u e M cpem#.re BeCb X H p C MHCa. E m b ~ e MeHbUle o6pa6ma~~om MRCa (CO-

6eperw~e csoe cepaue 11 1

CHCKU, ~ ~ K O H , CanRMM, K O ~ Y ~ H O C T H ) , nOCKOJlbKY 3TH n P O -

f i y K T b I 3 Y a c T y K l rOTOBRTCR C MCnOJlb30BaHMeM HaCblUleHH blX

M p o B . M36erak~e c ~ ~ I ~ ~ o A Y K T o B (IIeqe~b, nOYKH, M O ~ T W ) ,

TaK KaK B HHX M H O ~ O xonecrepma. 3. C ~ a p a h c b 3 a M e H H ~ b B P a U H O H e TOBSDIMHY H CBWHHHYMRCOM

IlTMUbl ( ~ ~ Y D H w YaCTb 6e3 KOXU H mipa).

4. l l o ~ ~ m , YTO B RHWMX x e n T K a x MHOM) x o n e c T e p a H a , no- 3TOMY 6e3 B p A a D R 3JlOpOBbR MOXHO m C T b H e 6onee YeTbl-

pex HHU B H e n e n i o .

5. H3 MOnOYHbIX nPOAJXTOB nPeATIOWITHTe,nbHee n O K y n a T b 06423-

X H p e H H O e MOJIOKO H HernMpHbIfi TBOPOr. M3 C b l w B nOJIe3Hee

6enb1e H e X M p H b l e C O P , KoTOPbIe TaK Xe 6 0 m b 1 KanbUHeM U

~ ~ J I K O M , KaK H menme c ~ p b ~ , HO c0nepxa-r ropamo M e H b u e e

K o n n s e c r r B o xupa. rIo~pe6ne~ue C n u B o w o r o M a c n a ~eo6xo- JMMO OTpaHUYHTb, OllHaKO IIOnHOCTbW) HCKJlIOYaTb HeJIb3R,

TaK KaK B HeM C O A e p M T C R BHTaMHHM A, D, E.' 6. Pb16y H M o p c m e nponyrcrbl (MWH, KanbMapbr, Kpe~e~m)

M O ~ O yno~pe6nffl-a 6e3 orpameam. 7. B ~ n i o u a h B CBOR p a w i o H me6 rpy6oro n o M o n a , conepma-

~ U M R O T P Y ~ H , H MaKapOHHMe H3JlenH5l H 3 n l l leHHUbI TBepllbIX

COPTOB. C D O G H M TeCTO, KaK n p a B W I 0 , IWOBRT H a OCHOBe XO-

n e c T e p u H c o n e p x a r u u x n p o n y K T o B (~acno, ~ l lua , c ~ e ~ a ~ a ) , nO3TOMy yno~pe6ne~we BMneYKM UeJIyeT O r p a H W U T b . Kpy-

. nbl osem nonesear. llpa n p n m o a n e H u u K a u 3 a ~ e ~ s t i ~ e U e n b H O e MOJlOKO ~ ~ ~ ~ M P ~ H H M M UJTH rOTOBbTe HX H a BOAe.

8. P e I y n R p ~ o e ~ T I O T ~ ~ J I ~ H U ~ CBapeHHOIO, a H e paCTBOpHMOr0

KO* npHBODHT K l lOBbIUeHHH) XOneCTepHHa, nOCKOJ'lbKy n p H

KMllHYeHMM M3 K O @ ~ # H M X 3 e p e H BbUleJllllorCR XCUpbI.

9. Ynorpe6ne~ne ~m 6 n a r o n p m ~ o M M R ~ T H a cepnes~o-cocy- nUCTJ'lo CHCTeM)', yak MRrKO TOHH3HPYeT ee.

10. Bce BUlaMHHbI OKa3bIBalOT 6naronpum~oe J I e Z i ~ ~ s t r e H a 06- MeH BelUeCTB. C B H T W H a M H E, C u A C B R ~ ~ I B ~ ~ O T T O P M O X ~ H H ~

a T e p o c K n e p o T m e c K o r o npouecca. EOIXT~IMM HCTOYHHK~MH

11 2 K ~ K YMenbWuTb PUCK 3 a ~ i o ~ e s a ~ n ~ B K~u~aKTepnrecKnR nepnoa

BUTaMUHa E RBJIRIOTCR IlpopOCTKU nLUeHHUb1, IlOJlCOnHeYHOe

M a c n o , K a u l a ~3 u e n b H b l x s e p e ~ , ~ o p m ~ e s b r t ' i puc, s e n e ~ b r e

nHCTaR O B O U ~ $ ~ , XeJlTlur RHU. B H T ~ M W H A ( 6 e T a - K a p o ~ H H )

BCTpeYaeTCR B OpaHXeBO-KpaCHblX OBOUaX, RrOnaX U @ ~ Y K -

Tax (MOPKOB~, p R 6 H ~ a , K P ~ I C H ~ I ~ ~ I l e p e U , ~ ~ P M K O C ~ I , TbIKBa,

Y e p e u l m , c ~ o p o n ~ ~ a ) , a T a M e B UIHBOYHOM uacne. Ac~op- ~ R H O B % ~ KHCnOTa UJlH BWTaMHH C COnepXUTCR B 3eJleHbIX

qacmx p a c ~ e ~ u f i (yrcpon, n e T p y u J K a , c a n a T , cen~epefi , m), O B O U ~ ~ (nepeu, KarrycTa, K a p T o m K a , n o m o p b ~ ) , R r o n a x

(sepiim cuoponuiia, KP~IXOBHUK, p ~ 6 w ~ a , 06nen~xa, WH-

~ O B H U K ) H U H - ~ ~ ~ C O B M X .

1 1. @ ~ a ~ a h ~ ~ ~ ~ O ~ H U e HeOY HUreHHOMY PaCTWTWIbHOMY

MaCJIy, HO e C n U Bhl nOJlb3yeTeCb ~ ~ @ H H U ~ O B ~ H H ~ I M , TO Xpa-

HUTb ef0 H a 0 BTeMHOM n p O X J l ~ H O M M e c T e B 3 a K p b l ~ o f i ape.

12. C H F i 3 H ~ b y p 0 B e H b x O J I ~ C T ~ ~ H H ~ B KPOBH ~ O M O X ~ T yno~pe6ne- m e M e n a (50 r B T e q e H n e n H n ~ e 6 o n b l r r w ~ ~ ~OPIJJ~FIMH),

c B e m M , K a n y c r b I , OI~PUOB, T ~ I K B ~ I , 3ene~om r o p o m m , n y r < a ,

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M e c m .

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M a H H e H a CneL[YIOLL[)(e M3MeHeHMR:

1) n 3 ~ e ~ e ~ n n @PMM H p a 3 M e p a rpynw;

2) m B a m e ~omu m~ COCKOB;

3) orpy6ne~ne om B o 6 n a c ~ ~ rpynn n COCKOB;

4) n o m e H n e y 3 e n ~ o ~ n n H ~ M O T H ~ H M # H a rpynw, name e c n H

OHM H e nPHSHHIIIOT 60JIH;

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6) y a e J u r r e H n e nn~@amrecmx y w o ~ B o6nac~n rpynw H non- ~anueq~o# B n W H M ;

7) n O K p a C H e H H e )tnH BOCllaJ'lHTeJlbHMe U3MeHeHHII IPYnH.

llpn ~aneZLrue~ n o n o 3 p e ~ ~ ~ H a n a T o n o r n m 0 6 p a ~ a # ~ e C b K m- H e K a n o r y , M a m o n o r y mn os~onory. gawe nenmecb c spawmi CBOUhM CTpaXaMH H nOn03peHHIIMH, 3TO n03BOnWT' BaM H 3 6 e X I ~ b

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TepHeT y n p y r o ~ ~ b , u o 6 o n o r ~ a p a c r H r w B a e T c m , rpynb TepHeT @ o p ~ y H 0TBHcae-r. C nmepe# @OPMU npuxom~ pa3nw~~bre 3a60nesa~we, llOCKOnbKJ' A ~ @ O ~ M ~ U U H V y n H IWBOpHT 06 H3MeHeHUHX B ee TKa-

HHX. A B C ~ 3 a 6 0 n e B a H H H Q3YAHblX Xene3 HH YTO HHOe, K P K ~ ~ $ o ~ M ~ -

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6e~be O ~ H H W 3 OCHOBOnOnal3IOUUX MOMeHTOB DJ'IH I l p a B K n b H O N pa3BH-

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n0fi XeHLUHHbl3TO T O X e BarmiO.

M ~ o r u e MOH KOJlJleI'U CYHTaIOT, YTO ~ H ) C T ~ ~ T ~ P BpeAeH. ra- saRcme c n e u u a n H c m , H a n p u M e p , y r s e p m a m T , YTO T e , KTO HOCHT

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n e # c K U e I4 aMepHKaHCKHe X e H U U H b l . K O H ~ Y H O , 6 ~ ~ ~ 1 i ~ n b ~ e p H e

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H m Il03UUUK). Y ~ ~ w H ~ H H ~ HYXHO BblnOJlHIlTb MeDJleHHO,

~ ~ c c J I ~ ~ J I ~ H H o , 116uCaHHe - paBHOMepHc>e. ~ O B T O P U T ~ 4-6 Pa3.

7. Omi~blBa~~le KpyTQB PYKBMH. M. ll. - BCTaTb n p R M 0 , HOrM H a

lUHPHHe llJleY, CTynHH napWlJIeJlbH0. n e ~ y l o P y K y n0JlOmMTb

H a 6enp0, npa~o# onucan 6 o n b u o # ~ p y r ( M ~ I U U M paccna6- n e ~ ~ ) , HaqHHaR c n B u x e H m p y ~ u snepen. Y n p a x t i e ~ ~ e B ~ I -

nOJIHflTb B ~HCTPOM T e M n e , TOrAa OT H e r 0 6ynm x o p o l l l U # 3@-

@?KT. O I l U c a T b pyr<0# T a K u M o6pa30~ TPU KpJl3 - H a C q e T

pa3, n B a , TPU, cnenymuue TPH ~ p y r a - H a c q e T YeTbIpe , n R n ,

UleCTb. 3 a T e ~ TaK Xe H a W f H a T b C nBHXeHHR PyKU H a 3 U , T. e. B o6panryro m o p o ~ y . ncrro~ nonomn npaayro pyw H a 6en- PO, a J ~ ~ B o # OllMCHBaTb K p y r U . Yllpa>l(~e~He nOBTOPRTb KXK-

no# p y ~ o # 3-5 pas.

8. np0lli6a~~SI. n 0 ~ U T e c b H a M B O T H a nOd7. ~ K M COrHWTe B

n o K r R x u n o n o m T e 3a r o n o B y . Ha pas, nsa OTBOLUI nomu Ha-

3 a , M ~ ~ e H H O llOnHHMUTe KUlOBy, a 3aTeM H rpynb ITOnHMMM-

T e KaK M O M 0 BMllle OT Ilona. H ~ T ~ M , YeTbIpe - onyc~a#Tecb B H U ~ , n o n H o m b m paccna6n~~cb, ronoay o n y c m T e , nuuo no- B e p a w n B cropolry. I l o m p u n y n p m e m e 5-6 pa3.

9. Bump&i H~IUTOA - Mememoe Bbmpmneme. O r r y c ~ ~ ~ e c b H a

KOneHH, PyKaMU yl lpMTeCb B nOJl TaK, 'fT06bI PYKU H HOrH CO-

CTaBllRnU CTyJIOBHUeM ~ I ~ R M o # YrOn, n>JIOBa H a m O B H e TyJlO-

B H U a , H e llOlllllITa H H e OnylUeHa. naJ lbI Ib1 H O r BblnPRMUTe,

pyr<U H a lUHpHHe nnes. T e n e p b H a pa3 ~LICTPO COrHMTe PYKM

B n o K m x ( n o m ~apyxy) , a 3 a ~ e ~ H a ma , rpu, VeTbrpe Men-

n e H H 0 BMnpRMHTe P y K u . Y n p i M H e ~ H e IlOBTOpHTb 10 pas.

10. MeaneuAar# HaKnou - 6ucrpoe BwnpsMnenHe. B C T ~ H ~ T ~ ne- pen CrOJlOM UJlU ~ a 6 y p e r o ~ . 0 6 x ~ a ~ u ~ e pyKaMU 6 0 ~ 0 ~ b l e KpaR

CUJleHM, 3aTeM OTBenUTe CHaYNla npaB)JlO, n0TOM JleBylo HOry

~a3an, onupam, H a p y ~ ~ . Bce T e n o cocTaan5te-r n p R M y l o nu- HHK), n o n a T K u BMecTe. B TOM n o n o x e H u u H a pa3, m a , TPU

M e M e H H O COlTlUTe PYKU B IIOKTRX (JIoKTU H ~ P M ) U H a YeTMpe

~ M C T ~ O BblIIPIlMUTe PYKH. ~ o B T O P M T ~ ynpa>l<HeHUe 5-6 pa3. % T ~ M B c T a H b E , p a c ~ J I a 6 b ~ e c b . H ~ M H O ~ OTLIOXHYB, IlOBTOPU-

Te y n p a m e H u e (erne 5-6 pas).

11. -HH~ OT CTeHKU. B C T ~ H ~ T ~ JIMUOM K CTeHe H a paC-

CToRHUe BbITRHyTMX PYK. Y ~ P U T ~ C ~ PJXaMU B CTeHy, 3aTeM,

cm6a p y ~ u B n o K m x H a c q e T pas, nsa, ~ p u M e a n e H H o npu- 6 n u x a h c b K CTeHe. Ha CqeT . leTblpe G~ICTPO BepHUTeCb B UC-

XOnHOe I lOnOXeHUe, O ~ N l K U B a R C b OT CTeHbl PYKBMU. n 0 B T O -

pmb y n p a m H e H u e 10- 15 pa3.

12. YuprutMeu~ c xnawepou. Cum unu CTOR, nepxuw ~ C I I ~ H -

nep, B ~ I T R H ~ B P ~ K M H a BblcoTe nnes. M ~ D J ' I ~ H H o p a c m r u e a e T e

em I'OPU30HTaJlbHO nepen rPYnbK) B Te ' leHUe 5-7 C 6-8 pa3. I I o m p ~ f i ~ e y n p m e H H e 3 pa3a c u H T e p B a n o M 1 MUH. Ecnu BM B n e p B b l e B ~ I U I H B p y ~ u scnamep, TO c K o p e e B c e r o , BaM

H y X H O 3CnaHJIep 06neIY~~b, OCTaBUB TOJIbKO OJIHY Pe3UHKy

mu npymuHl<y. I~OTOM, K o r n a p y ~ u c T a m nocunmee, BM

n p a 6 a ~ u ~ e elue o n H y , M eule onay.

13. P[amaem pyKam mu npu mamnHn CIWneM 6pacc. M. n. - BCTaTb IIPRMO, H O l I COeJlMHUTb, PYKH H e M H O W nOIIHIlTb

BBepX, HPUCKOCOK, BnepeLI. Ha pa3 BMBePHyTb JIaLlOHU H a p y -

U 0lT)'CTHTb PyKU BHU3, HaUCKOCOK H a P W - nOKTM Uer- Ka COIWyTb, HO H e OTBOLlHTb HX H a 3 U M H e OnyCKaTb (~UOHU

H e nepexonm 3a n u H u n nnes) TaK, MK 6yn~o s b r p a c c e K a e T e

BOW; I l a n b U b l COefiUHUTb, J U O H U n O B e p H y r b H a 3 m . Ha n B a

CUJIbHO COrHJ'TbPYKU BJIOKTRX, n p U X a T b U X KTYJlOBULLl)', aria-

JIOHU K ce6e - 6onee mu M e H e e H a BbrcoTe mew, H a ~ p u non- HHTb J I U O H U BBePX HIUCKOCOK, H a *TpUH - JlOLlHRTb Ja l lOHU

BBePX HBMCKOCOK.

~ ~ B U X ~ H U H H a pX3, n B a - MeRJleHHble, a H a TPM - 6blCTpble,

HO BCe ) l lpaXHeHUR H a 0 BMnOJlHRTb M a B H O , C KOPOTKOZ~ naysoti nocne ~ p e x .

Ynpaxwe~ue noimopmb 10-30 pas.

f l b ~ x a ~ ~ e n p U 3TOM TaKOe: H a pa3 BO3nJ'X m5lHyTb OTKpblTbIM

PTOM, n M O M CJlOXJITb m b l T P Y ~ O Y KO#, KIK N I R CBHCTI, U

~ b u z o w b H a nsa u VH. Bnox u buro ox nena-rb 6e3 nay3b1.

Y n p w e ~ u e sarurlo~aer B ce6e VO#HO# 3 @ @ e ~ ~ : o T n u w o

YKpeWIReT MblWUM V Y n U U M b I W b I n U U a OKOJlO PTa; BbIpa-

Barnsam HaBblK W I a M H W l ; ~ b l p a 6 a T b l B a e ~ IlpaBUJIbHOe

JlblXaHue.

~ o c J I ~ BMnOnHeHUH ) l l p a X H e H ~ # p a ~ c n a 6 b T e MbIUlUbl PYK, Ha-

K ~ O H H B W U C ~ snepen u p a c K a q u w p y ~ u B CTOPOHLI, a 3 a ~ e ~ B n e -

pen- man. Maccupykre ~amnym r p y n H y l o M ~ I W U Y y MecTa ee npu- K p e n n e H u a K nne~e~ot i KOCTU n p u M e p H o no 30-45 c. nocne 3~oro X O ~ O W O 6b1 l T p ~ ~ R T b ~ e n n b l # JIyW, e l U e pa3 paccna6n~a B B o n e Mbl W-

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MMW, TO B H a y a n e 3a~ami4 OHM 6 y n y r 6 o n e ~ b . He rryrati~ecb. 9epe3 HeCKOnbKO n ~ e # 60nb yflIIfYI"l'

YnpZUKHeHHSl, cnoco6c~~yto~u~e yBeAHWHHto rpyAH

3TUX y n p l t X ~ e ~ U # BaM no~ano6mcaacnamep, KOTOPblM IlOJIb-

3ylOTCH JIbWHHKU, O C O ~ ~ H H O P)JWO# JBO#HOTO D~#CTBMR. > K M ~ T ~ J I b-

HO, YT06bl y B a c 6 b m 0 n B a xnamepa - n n H axn no# pycu mu sc- I l a H U e p CnByMR n f l M M U . ~ ~ K ~ ~ ~ R ~ O T C R OHU Y a U e BCerO H a y p O B H e

nOcICa. &lH TeX Kn, UMeeTCOBCeM c n a 6 ~ e MblUrUbl, H a nepBbLx l lOpaX

npUrOnUTCR p e 3 U H O B ~ I # ~ H H T , K O T O P ~ I ~ ~ M O H O KYnUTb B al lTeKe.

Kynme UX HeCKOJIbKO unyl<, Pe3HHJ' UlOXUTe BO CTOnbKO CnOeB,

CKOnbKO CMOXeT IlOTRHJT'b PYKa.

nepen TeM KaK Bbl HaYHeTe 3TU YIlpaXHeHUH, H F H O npOBeCTM

~ e 6 O J l b W y l o pa3MUHKY ( M U H Y ~ 5-7), B KOTOPYlo XOPOUlO 6 b I BKnlo-

W T ~ xonb6y, 6er u y n p a m e H u R nna n o m e p x a H u a n o n B u x H o c r u

B JUleYeBbIX CYCTaBaX (MOXHO HCnOnb30BaTbTe, YTO IIOMeUleHM B Ha-

Y U e pa3fleJla). B A p y r O e B F M R HYXHO BblnOnHRTb Y I l p W H e H U R BJIR

M M W U CnUHbl , ' l ~ 0 6 b l IlPeAOTBpaTMTb ~ O R B J l e H M e CYIJ'nOCTbi.

Kaxnoe y n p a x H e H u e WHO n o B T o p R T b 8- 10 pa3.

1. n e X I ~a nOJlyJ'IHUOM BBepX, PYKU BBePX (no O T H O I U ~ H H ~ KT)'-

no~uury). nepe~onmb p y ~ u snepen, pam-mruBarr a~oplusa- TOPM, U BHOBb TIOAHHMaTb.

2. To me ynpawieiiue, HO B M n o n H m b ero n o o q e p e n H o TO on- HO#, TO n p m # PYKO#.

3. To me ynpaxweme, HO B b r n o n H m b em B n o n o x e H n u c m C ~ M H O # K M e w IlpUKpeJUleHUR aMOpTU3aTOpOB.

4. To xe y n p a x m e H u e , HO n e n a T b ero CTOR n H u o M K M e c r y npu- K p e M e H W l aMOpT113an>poB, CJlerKa HaKJIOHMBJUUCb B n e p e A H

O r r y C K M PYKU BHU3.

5. ~ o P T M ~ ~ T O P M 3aKpellJ'feHbI C RByX C T O P H OT BIC C 7aIUIM

PaCYeTOM, YT06bl MX M O W 0 ~ ~ I J I O B3HTb OLIHOR H npmfi py- KO#. M. n. - p y ~ u B CTOPOH~I mu snepenu. C o e n u m b p y r c ~ ,

p a c m r H m a ~ o p ~ u 3 a ~ o p ~ .

6. To me y n p a x H e H u e , HO nena-rb ero B n o n o m e H u n cum, pylul BBepX. C O ~ ~ U H R T ~ IUICTW.

3cna~Jlep PYYHOIU A ~ ~ ~ C T B M H YCTpOeH TaKUM 06pa30~, YTO

elV MOXHO PaCTRrMBaTb U c J I ~ B J I u B ~ T ~ . &'Ul y K p e n n e H U R rpyn- HMX M b W U elV H y X H O CXUMaTb.

7. M. n. - CTOFL, 3Cf laHAep B n e p e A U , TOPH30HTaJIbH0, C ~ O K O B .

M ~ K C H M ~ ~ ~ H O CKnbHO ClIaBJlWBaTb er0. 8. To me y n p a m e H u e , HO s c n a H n e p 3a rono~oi? mu ssepxy.

9. To me y n p a x H e H u e , HO scnamep n e p x a T b B e p T u K a n b H o , on- H a pyl<a CBepXy, J l p W CHU3Y, 3aTeM H ~ O ~ O P O T .

10. M. n. - c m , o n u ~ K o H e u scnamepa H a now. H w ~ B J ' I H B ~ T ~

H a H e r o c B e p x y n p ~ ~ o # unu cor~yrofi p y ~ o # .

11. Y n p a X H e ~ u e BblnOnHReTCR C n a p T H e p 0 M . M. n. - CTOR nu- UOM npyr K apyry, pylul B n e p e n u . n e p a ~ f i c-rapae-rcs coenu-

H H T ~ CBOH P ~ K U , a napwep Meurae-r m ~ y , n p m e p x u w ero npennnemn H J H ~ ~ P H . llomopu-rb 3-5 cep~W no 8-10 pa3 c H H T e p W O M M e w HHMH H e 6onee 1-2 MMH.

12. M. n. - TO Xe, OJlHH BMnOnHIleT KpYTOBble J l B M e H U R pyl<aMU

C H a q a n a B OLIHOM, 3a1-e~ B n p O T H B o n o n o x H o M H a n p a a n e H u w ,

LIp)TO# OKa3blBaeT COnpOTMBJleHHe J lBMeHHlo .

13. Erne o n ~ o y n p w e H u e , K o T o p o e MOXHO BaM npeanoxm - nOAT5llVBaHUe. En> 0 6 ~ ~ 0 peKOMeHnylOT BbInOnHRTb TOnb-

KO IkQCUYUHaM, TaK KaKJIJI5l er0 B M I ~ O J ~ H ~ H H ~ T ~ ~ ~ ~ ~ T C H M H O m

cm. T ~ M H e M e H e e B C ~ O ~ T H B H M X c e K u m x ero nbrra1oTcn

(U ~ C ~ ~ U H O ) BblnOJlHRTb AeBOYKli-nOAPOCTKM. O H 0 OYeHb

~ @ @ K T ~ B H o ~ . TO Bbl MOXeTe n O n M T a T b C l CAeJ'laTb. Ecnu BM

3aHHMaeTeCb B CnOPTbiBHOM 3 N l e , UJIH H a C I ~ O ~ T H B H O # IlIKOnb-

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CTeHKa (WO B O O ~ U ~ - T O UAeaJ'lbHO U DJlH BaIlIefi OCaHKu, H @u- r y p b l ) TO Bbl, J lepMCb 3a pefi lcy ~ T ~ M H ~ C T ~ V I ~ C K O ~ ~ CTeHKH, BM-

I lPMrHBaeTe BBepX, cru6ae~e pyrul H MelUleHHO HX pa3r~6aere. EWH BM 3 a H n M a e T e c b B n a p K e , TO nonpo6yil~e a n n xoro yn- PXUHeHHH ~ a f i T H JlepeBO C KpenKHM, HO H e O q e H b TOJICTMM

CYKOM H aKKYPaTH0, co6nlon~ TeXHUKy 6e30nac~omw, no- n ~ T a Z i T e c b c n e n a ~ b m me c a M o e . flosenu~e BaWH n0nMTK.H no 10 pa3.

14. M. n. - CTOR, comyme P ~ K M nepen r p y n b l o , m m b y n H p a e T c n

B KHCTb, MaKCUMaJIbHO CWlbHO A a B m H a KMCTU B TeYeHHe 3- 5 C. B h I n o I T ~ k f T b 3-4 CepHH C HHTepBanOM 10- 15 C.

15. M. n. - C W U , nOC'MBkfTbKHCTb H a CTOJl. M ~ K C M M N ~ ~ H O cWIb-

HO n a B m H a m n B T e y e H u e 3-5 C. TO xe n o B T o p m npyrofi py~oR. B b r n a r r ~ m 3-4 cepm w o # pyr<o# c n H T e p m o M

10-15 C.

16. Y n p a m e ~ ~ e B M n o n H n m R c napmepm. Fi. n. - m n n H -

UOM npyr K npyry, P ~ K H snepenu. OAHH n a p T H e p m p a e T c n

YAepXaTb pyrul B U. n., BTOPO~~, nOJlOXUB CBOM P)W4 H a llpen- nneqbn napmepa H ~ H ~ T ~ U , c T a p a e T c n ux pasaecru. llponon- X m e n b H o c T a y n p m e H u R 4-6 c. n o ~ ~ o p e t b 6-8 pa3.

138 K ~ K YMenbunTb p n c ~ ~ 6 0 ~ e ~ a ~ n A B KAn~aKTepelqecKnfi nepnoa

n 0 c ~ r e 3 a ~ H T H f i X O ~ ~ W O 6b1 p a ~ ~ ~ l a 6 H ~ b ~ b l l l l ~ b l p y K ( ~ a n p ~ ~ e p . ~ ~ T ~ R X M B ~ H W ~ M ) , CEeJlaTb M a C C m , n P H H R T b n Y W WnH BaHHY.

~~LHIITHH ~ ~ o ~ B ~ J I u Y ~ H u I O 06'be~a V y n H b I X MbIlllU IlPOBOlUlTCR H e

M e H e e 3-4 pa3 B H e n e n m B T e Y e H u e 4-8 H e n e n b . Ho ~ ~ 0 6 b l 3 a ~ p e -

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p e m e m ~ a m e # ~ a n a s u : H m e H c M B H b r e nporyntcu H a n b w a x H (mu) 6er c n a n K a M u no nepecere~~o# MecrHocTM m~ yBenuYeHwH o h - M a WYLW.

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n u c T o M .

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BM H e TOJTbKO B e p H e T e ce6e CBO# n e p B o H a ~ U l b H M # BeC, HO H 3HaY H - ~ e n b ~ o en, penmu-re.

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M T ~ K , M ~ I nepexonm K n p m e c m M W H ~ M , H a KOTOPMX,

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Bbl 3a$fJle~e B m608 K H H ~ # M W H H , TO o 6 ~ a p y m ~ e M a c c y

KHHr, IlOCBRUeHHMX AHWaM. K ~ K COPHeHTHPOBaTbCH B TaKOM pas- ~ 0 0 6 p a 3 ~ H H ~ b l 6 p a ~ b ~ ~ l ~ ce611 TY, KOTOPaR nOnHOCTbK) ynOWleTB0-

P R e T BaWHM 3 a n p 0 ~ a ~ ? MOMO l l O J I O ~ T b C R H a B O n D CJlJ'YaR, MOX-

HO H a g a n c ~ H ~ T M , KOTOP~IO anpo6~powa sawa nonpyra, MOXHO,

H c n o n m y H M e T o n csryllafi~oro nepekpa, n o c T e n e H H o H c c n e n o B a T b

BeCb a p C e H U l . A MO>KHO H3yYWfb CaMy MeTOmKJ' COCTaBJleHWl LMeTW-

YeCKOrO ITHTiMMR C ylreTOM Bo3PaCTHMX H ~ M ~ H ~ H H # . T a ~ o # IlOnXOn

148 npaen~bnoe nwranne - 50% ycnexa!

M H e KiWeTCH HaH60J'lee IlepCneKTMBHbIM, IlOCKOJIbKy IlpellYCMaTpH-

BaeT OC03HaHHOe HCnOnb30BaHHe I lpe~OCTaBJlHeM MX H a y K 0 h PeCyp-

COB. ~ y h l a l O , 9 T O n O n a B J l H l o ~ e e 6 0 n b l l l ~ H C T ~ 0 pa3JleJlHlOT MOK) TOq-

KY 3 P H H H .

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CTHO# MttC.CN, BMBeneHMlO M3 OPlXHH3Ma BMTaMMHOB M MMHepUOB,

H ~ O ~ X O A M M ~ I X QnH >IM3HeneHTenbHOCTM, H TeM CaMblM IIPUYHHWTb

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T a m CHCTeMY llHTaHHH, KOTOpaH ynOBJIWBOpRna 6~ cJTenyloluHM

T ~ ~ ~ o B ~ H F ~ H M :

1) O ~ ~ C I ' I ~ ~ H B ~ J I ~ 6~ n o C T e n e H H o e C H m u e H H e B e c a ;

2) c~a6xana OPlXHH3M BCeM H ~ O ~ X O , ~ H M M M H ~ ~ O W M BHTaMH-

HOB 21 MHKP03JIeMeHTOB;

3) cnoco6mo~ana n o x y n e H H l o n o X e n a e M o r o B e c a (ewe pa3 H a -

n o m H a K ) , YTO M ~ I L I O ~ O B O ~ ~ H C ~ menan AOCTWI~ o m m - on, seca, n ~ a n a 3 0 ~ ~ o ~ o p o r o MM onpenenmu paeee;

4) IIO3BOnRna 6~31 nOEUepXMBaTb BeC B HOpMe.

~ C ~ ~ O K O ~ ~ C T B H ~ , TOAbKO C ~ ~ O K O ~ C T B H ~ . . n e p ~ b I # IlYHKT H 3 BbIlUeneperlHCJIeHHMX y HeKOTOpblX AaM MOXeT

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m b pe3ynb~a~a 6 ~ c ~ p o ( x e n a ~ e n b ~ o - arepa), a 3necb nepaoe, W O ~J .Ula lXeTcH, - nOCTelleHHOCTb.

K ~ K XOqeTcH o6pem 3aBeTHbIe ( P O p ~ b l , n p a K T W e C K U H e I l p W I a -

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n p o 6 n e ~ ~ n u L U H e r o B e c a .

CKOALKO K ~ A O P H ~ HFHO salueMy O P ~ ~ H W S M Y

ki ~ o ~ ~ l n a y a n b ~ ~ n p o r p a M M a nOXyJIeHkiR HeBO3MOXHa 6e3 XOTR 661

I I ~ U ~ ~ U ~ U T ~ ~ ~ H O I ' U P a C r l m ~ H ~ ~ I X T U ~ ~ C K O # ~ o T ~ ~ ~ H o C T U O p r a -

HH3Ma.

B OCHOBHOM JIlOnH ~ a 6 M p a D T ~ 3 I l M l l l ~ M f i BeC, nOTOMY q T 0 TPaTRT

M e H b l u e ~anopu#, YeM n o n y r I a r o T . W~HUUHM c p e n H e r o ~ospacra - H e u c m m q e H H e . P ~ ~ H M u ~ T O ~ K O B TOM, YTO B cwny @~suonoru.re- C K W O C O ~ ~ H H O C T ~ # OHH ~ a 6 u p a m BeC 3HaYUTeJlbHO 6 b l c T p e e .

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q e M 'MM ~ ~ H H M ~ ~ M C R B T e q e H u e ~ H H : p a 6 o ~ a e ~ , o T n b l x a e M , e n u M

150 flpaen~b~oe nwraHne - 50% ycnexa!

u T. n. Apyruuu CnoBaMu, Hau H y w a 3 ~ e p r m MH pa6mb1, nepesa- p u w u n n m , p a h b r no n o ~ y H rn noanepxaHnH xus~enerr- TeJlbHOClM HalUelV OpraHU3Ua BO BpeMR n0CJTa.

Yve~are n o n c m H , ~ITO H a OCHOBHO# 0 6 ~ e ~ ( n o ~ u e p x a ~ ~ e mEi3He~eeffIWlbHOCTU OpraHU3Ma B qaCM ~ O K O R ) XeHLUMHe H W H O

0,9 - Ha 1 icr seca B qac. l lpennonom~, sam sec cocTaanHeT

60 KI., Torna B CyTKM BaM H~O~XOIIHMO: 0,9 x 60 x 24 = 1296 K K U .

h BaLUa pa6o~a CBH3aHa C @ u ~ U Y ~ C K J M U Harpy3KaMU, TO IlPU

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Anrr nepeBapusaHm numu, noc~yn~sluefi 3a nem, o p r a ~ n ~ r q H~O~XOJIKUO OKOnO 30% KKU OT OCHOBHOrO 06MeHa; 30% OT 1296 - m 389 ~cxan.

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m, a ~ o ~ y - T O nonyme ~KTUBHM# mnatx - n m , Benocunen, K O H ~ -

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CH K AaHHbIM I/i. M. CKYPXUH~ U B. A. ~ Z I T ~ ~ H U K O B ~ (~a6n. 4). Aorrymhf, BauI HOWO# COH M ~ C H 8 qacos (8 x 50 = 400 KKSUI);

3 saca BH m m B n o m u : 1,5 qaca y r p o ~ nepen nomeuoM u 1,5 qaca nepen CHOM (3 x 65 = 195 ~ m ) ; 3 qaca BM noTpaTunu Ha

C~OKO#HYI~ X O A ~ ~ Y (3 x 190 = 570 KKU); 2 saca rOTOBUJIU W H H

y6upann ~ ~ a p m p y (2 x 120 = 240 KKU). ki~oro y ~ a c nonyunocb

1405 man . )la& Tenepb noncqmaeM o6luee KonmecTBo ~eo6xonwub1x

K ~ J I o ~ ~ JWI C ~ ~ ~ H ~ ~ T ~ T H C T U Y ~ C K O # XeHUlUHbr, 3aHHT0i4 C M L I P ~ ~ ~ ~

pa60ToZL:

1296 + 337 + 389 + 1405 = 3427 m.

% 0 3 ~ a s a e ~ , m, ecnu BO B p e w em B ~ I 6 y ~ m o p w e H m p o -

BZl'hCR UMeHHO H a 3ly UW@PY, B a W BeC HH H a W a M M H e yh.reHblJlUT-

CR, HO, 9TO H e M a I I O B W O , H e ~ Y A ~ T W J"BeJlMBaTbCR.

( BHMM~HM~! 0 6 e c I l ~ U ~ b c r a 6 n ~ b n b l A BeC MOXHO, I ~ O T P ~ ~ A R S I

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HeAe5lTeAbHOCTU.

Tenepb noncmew, CKOJI~KO w o p u # M M n o J r y q a e M BO spem em. &TR n p w M e p a R Iuma CBO# cyroum# pauwos.

06en. Topoxosb~B C y n - 242 K K m , T O B I I X W ~ IlJIOB- 360 KKaJl, Ca l IaT n3 nounnopoB H OIYPUOB - 19 KM, Y ~ B 6e3 caxapa - 2 man, ~ a m n (50 r) - 175 K K ~ .

N m m : 798 m.

Bcem a n e m c nuwe# R narryvwra 197 1 m. npn m o ~ p a u n o H e

TpyKHO ocraTbcR K)JIOLIHO#, a KOJIHYecTBO ~ a n o p l i # H W e LIH~BHO#

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m, TO ~anpocn, MOXHO BU#TU n H a 3000 man. Cornacmcb, wo ~ a ~ s a u e B c e r o H 6 b 1 ~ a e ~ . Ae#cmu-renb~oe K o n w s e c T B o no~pe6- JMeMhIX ~ a n o p ~ # B CpeJlHeM COCTaBlWeT 3000-3500.0 KaKOM n O x y -

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l l O n y W i R xenae~blft p e 3 y n b T a T C HaU MeHbWUMH 3aTpaTaMU.

( Bam~o! Ha flepBOM mane OPraHH3M A O M e H HaYqMTbCSI QYHK- u n o H u p o s a T b , H e n e p e r p y x a s l c b , B y c ~ o ~ u s l x A e r K o r o ae+uurna ~anopuU.

l T m e n a r o ~ ~ o 6- pa3~006pa311b1~. H a q a n a BWO uc- KTIIO'IHTb H 3 C B O e m P U H O H a B p e n H M e AJUl HaC B ~ ~ C O K O K ~ J I O ~ H # H M ~

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0 6 ~ ~ . B ~a6nuue 5 H a c. 154 n p u s e n e H M u s p e n H M e * n p o n y m n ux H U ~ K O K ~ ~ O P H ~ ~ H M ~ 3aMeHKIWlM.

Coneparame 6emco~ B meTe n o m o c- o~ono 11 0- 120 r BAeHb. UeJIec006p&3~0 BKJlIOqaTb B MeHIOLIOCTaTOqHOe KOnHqeCTBO

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C)'llbl JlY'illIe TOTOBUTb BereTapUaHCKUe, a COyCbI H a OBOUHOM

o T B a p e C MRCOM.

K ~ K BM yme s ~ a e ~ e , HY>KHO o r p a r - i m b yno~pe6ne~ue n p o n y K -

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HHII. Cymwan nopMa yrneBOnOB 200-250 r, npn TOM K o n u q e c T B o

caxapa n p e n n o w - u r e n b H o c o K p a m T b n o M n m u y M a . A B ueane BMe-

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nm H T. n.).

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K p O M e K ~ ~ U L H , CBeKJ'lbI H MOPKOBH. npe~n0~UTCl lb~0 BKnlo-

sari B M e H m r p e w e B y l o w n e p r r o B y l o K p y n M .

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158 flpaeunb~oe nnranwe - 50% ycnexa!

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M a H n e : s p e M H m n p o x o m e H u s m o m z~~-ana n m n a m y a n b H o .

I lonycrn~ OAHO# m e m e , m 6 ~ m a n T n p o B a m H K H O B ~ I M nn- lUeBbIM yCJIOBllrrM, n o ~ p e 6 y m ~ H e A m , aapJT0h - MeCHU. Hwem CTpaUlHOlU, r n a B H 0 e H e TOponHTbCH. B e A b Mbl llOCTaBWlH BO r n a B y

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160 flpaanrrbme nwranne - 50% ycnexa!

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ITHTOK, W T e M OCTynHTb B X O ~ O ~ ~ H O # Bone . Cpe3i ITb KOXMuy M ~ J l e H b -

1 70 n p a a m ~ o e nuranwe - 50% ycnexa!

KMM OCTPMM HOXOM H BbIpe3aTb XeCTKylO CepllLIeBHHy. PX3pesTb Ka- X.Ud H a 4 VaCTU. ~ o J I o X U T ~ n 0 M t U O p M B MUCKY C KWlbMapaMH H

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K p e e e ~ ~ ~ OlBapHble

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r o ~ o s b l r e K ~ ~ B ~ T I C M B U H ~ ~ LLI~MOBKO# H n o n o m H a TapenKy.

K p e s e ~ ~ ~ nos MOAO~HLIM COYCOM

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KpeBeTKM npOMJdTb, 3aJlHTb B O ~ O # H BapHTb. 3a 2-3 MHH DO r0-

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DO TOTOBHOCTH H a CpeAHeM OTHe.

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B H H ~ ~ P ~ T C MOPCKO~ ~aIlyCT0k

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ua, 150 r KoHcepenpoaaHHom 3ene~om ropolul<a, 3 CT. n o x u p a w - TeJlbHOW MaCJla, COnb IT0 BKYCy.

CeJIMb P W e J I a T b H a @Wle (eUIH O H a O q e H b C O n e H U , TO I lpenBa-

pw~enb~o B M M O ~ H T ~ ) . Ilonnrroanemoe @me, pa3~0~emb1# B BO-

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IlPHKYTOBneHWl M O ~ ~ K O ~ K ~ ~ C T b l n p ~ ~ e ~ u ~ b ~ p e ~ ~ ~ b l f i

cnoco6 mpm, KOTOPM# ynyuae-r ee B K ~ C , a p o M a T u uBeT. llpn no- nase y n o m b B C e n e m y m u y H ~ I O C ~ I I I ~ T ~ P ~ ~ J I ~ ! H ~ I M ~ p y r b r ~ R#UOM.

B I W T O B p MOpCKyro KallYCTy no6asm H a p e 3 a H H M e K p a 6 0 ~ b l e

I laJ IOYm, KJKypy3Y H MWlKO ~ a p e 3 a ~ H b l n nyK. 3aI lpaBMTb M ~ # o H ~ -

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K a ' I b ~ a p b 1 lT09UCTHTb, OTBaPUTb B IIOLICOJICHHO~~ B o n e , n O p e 3 a T b

COJIOMKO#. Mo~cKJW KanYCTy Hape3aTb. ~ Y K MeJlKO H a p e s a T b , O m -

n a p m K ~ R T K O M . lifiua OTBapuTb, MenKO I - I O P ~ ~ H T ~ , x e n m K MOX-

HO OTAWIHTb OT 6 m ~ a U nOTOM UCllOnb30BaTb DJlR YKpallIeHUH.

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~ ~ T ~ P H ~ T H B H ~ I ~ B03MOXHOCTH

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OC& BHHMaHHe o 6 p a m H a TaK H a 3 b I B X M b I e p a 3 r p y 3 0 Y H b I e

LIHEI. OHM IIOMOryr BaM YJI 'J '%UMTb K P O B O O ~ ~ ~ U ~ H H ~ , ~ 3 6 a ~ U ~ b OP-

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JlOAHOe B p M R rOAa H a m BeC HeCKOJlbKO 6onbrue, lreM B X a p K O e . %O

HOpMUhHO. ~ A M O # O p m H U 3 M BbIHJCWeH T ~ a T U T b J l O n ~ H H T ~ b H ~ e

K a n o p u u H a corpemliue rena, mcma u n w H u e i u m o r p a M u b 1 . ne- TOM l l e p e A HHM TaKaR 3aJlaW H e CTOHT, H H ~ O ~ X O L T U M O C T ~ B lIOllOJI-

HwTeJraHbot KEurOrpaMMaX O T n a a e T . ,@lR T o m m 6 1 ~ nOAWOBWl%-

CR K n m e M y cexiay mu c n e r K a u n o n o r H a T a * Qurypy non mane, MOM40 UCllOnb30BaTb KpaTKOBPeMeHHYlO LWW.

TZIKL3.H n H e T a H e TOnbKO p a 3 ~ 0 0 6 p a 3 H a li BKYCHB, OHa eUe H n e r K O ne- p e H o c m R .

B n e H b pa3peI l IaeTcR C X A a T b A 0 200-250 r MOPCKO# KallyCTM.

K O M ~ H H H ~ ~ M T ~ JIaMKHapHlO MOW40 C H~XHPHO# ~OBROLHHO#,

KPOSI~Y~THHO#, W W H ) U ~ ~ T U H O # WlH KJ'~HTuHo#. Am6oro BMna M C a

p a 3 p e U l a e T c R C X n a T b H e Gonee 120 r B n e H b .

Ha 3aBTpaK H H a ~ X M H MOXHO cnenannerwiti cana-r - ~ a p e s a ~ b n a h i n H a p n m , orypw, I I O M ~ O P M H nepeuewan B c e x o c He60nb-

lUHM KOJInYeCTBOM MaCJIa. 6nmno IIOJlyWeTCR H ~ K ~ R O P H # H M M H

O%Hb nOlle3HbIM. MO>KHO K O M ~ H H H ~ ~ B ~ T ~ MOPCKylO KallyCIY C OT-

~ a p ~ o # MOPKOBKO# H 3 e n e ~ ~ ~ T O ~ ~ U J K O M . Mom0 n e p e M e w a T b

MenKO ~ a p y 6 n e ~ ~ y m n a M n H a p w m c o n ~ c r ~ II#UOM, C W ~ ~ H H M M

B K P ~ I ~ I O . HO rn c a n a T noQm KaK x i ~ e ~ a M c H o r o 6nmna. To eCTb B OnHH n e H b MOXHO MRCO, B JlpJTO# - R#UO.

rpeq~esan u e r a %0 OnHH W3 MPHilHTOB H W ~ K O C O ~ ~ B O # LUleTbl. r ~ q H e B a 5 l AnHeTa

PJIHTCII 7-10 me#, B 3aBHCHMOCTn oT TON), CKOnbKO BM CMOXeTe

nponepxa-mrr. 3a ~ p e ~ ~ l TO# nuem M O ~ O n m p m OT 5 no I0 m. r n a ~ ~ o e - n o T o M H e nepeibi H a IT~ABWHM# pernu n m ~ m

w pamep nopun#. H a n e ~ b ~3m 100 r rpesm, p a c n a p e H ~ o i 4 B KnnRTKe 6e3

conn. Tame 3a new ~ o m o y n o ~ p e 6 n ~ b 1 n I ,5%-~oro ~ e a u p a , no- nymuuo mcm 1 sene~oe ~ 6 n o ~ o . h e ~ b noneseo BO BpeMH x o # m m n u n 3enem# sa#.

BOCTOCIH~~ AHeTa 3ra nnem p a c c s m H a H a 13 me#. 3a m BFMR O ~ M ~ H B e u l e c T B ne- p e c r p o w ~ ~ ~ H a HHO# PWTM p a 6 m , n m#m# s@@enm n p ~ ~ e ~ e - H M JlMeTM COXpaHHTCH MMHHMYM H a 2-3 rona 6e3 ~ i 3 1 a . i ~ - n ~ 6 0

n&lIbHe#lUkix y~nJ 'fW#.

B a i m ~ e ycno~m npmeeem m 1 m m : B T e q e H u e 13 n ~ e # HeJ'lb3R y T l 0 ~ p e 6 n R T b CaXap, C W b , aJ'lKOTOnb, MJ'YHMe H KOHIIMTeP-

c K u e U ~ X H R . M e m y n p w e u a M u nuuul MO)KHO 6e3 o r p a ~ w e ~ u #

174 npaen~bnoe nmanue - 50% ycnexa!

m m H e p a n b H y l o WIH m n w e H y m ~ony . A n e m 1 cnenye-r npwep- ~ M T ~ C R T O ~ H O , H e M e w n o c n e n o B a T e n b H o m , TaK K ~ K T O ~ ~ K O B

TOM w a e nponcxoam x e n a T e n b H o e H ~ M ~ H ~ H H ~ 0 6 ~ e H a Be-

u e m .

Aew 1 3aempaic. Z I e p ~ ~ i l KO*.

06ed. 2 H # u ~ , CBapeHHbar BKPJTyio, C m a T H 3 B a p e H 0 # K a n y C T H

C P ~ ~ b H M M M a W O M , CTaKaH TOMaTHOrO COKa.

Yxun. h 6 a , x a p e H m u n ~ BapeHaR.

Aew 2 3aemparc. 9ep~br# K*, c y x a p n K .

06ed. EoJ tb~a~ . p ~ 6 a , XZipeHaR m H B a p e H m , C U a T H 3 OBOU~#

W I H KalTyCTN C PaCTHTMbHbIM MaCJlOM.

YXUH. 100 r ~ p e ~ o # TOBRIIHHM, 1 CTaKaH ~eawpa.

Aem 3 3aempaic. V e p ~ ~ t i K*, c y x a p n K .

06ed. 1 6anbruoZt -rywem# ~ a 6 a q o ~ . YXUH. 2 R # u a , C M F H H b I X BKPJTyio, 200 r B~FHO# TOBHJlHHH,

C m a T W3 C B ~ X ~ # KaWCTbl C PaCTHTeJlbHMM MBCJIOM.

Aew 4 3uempaic. Y e p ~ ~ t t KO@.

06d. 1 C M p O e ~flJl0, 3 60JIbLLlne B a p e H b I e MOPKOBH C PaCTnTWIb-

H H M MICJIOM, 15 r TBepnOlW CbIpa.

Yxun. O p y K T b I .

Aew 5 3aemparc. C ~ p m MOPKOB~ c COKOM n u M o H a .

O6ed. b J I b L U a p ~ 6 a , M p e H W WIH B a p e H W , 1 CTaKaH TOMaTHO-

ro COKa.

YXUH. 4 p y K T M .

Aew 6 3aempaic. 9 e p ~ ~ # K*.

06ed. nonosw~a ~ a p e ~ o # K y p n u b l , c m a T ~3 csexefl K a n y c T M

W l H MOPKOBH.

YXUH. 2 f i f i u a , CBapeHHMX B K P Y I W , 1 C T a W H T ~ ~ T O # CV#

MOPKOBH C PaCTHTeJlbHMM MPUlOM.

Aew 7 3aemparc. 9a#. 06ed. 200 r mpe~oZL IY)B=HM, ~ P ~ K T M .

YXUH. nIo60fi n3 ~XWHOB, K p o M e 3-1-0 nm ( M O I ~ O B a p e w e

Kpa6b1).

Aew 8 3aemparc. Z I e p ~ b l t f K*.

06ed. n o n o ~ n ~ a ~ a p e ~ o R ~ y p n u b ~ , c a n a T n3 c~exe# Kanycm WlH MOPKOBH.

YWH. 2 R#UB, CBaPeHHblX BKPYI'YIO, 1 CTaKaH T ~ ~ T O # c ~ p o B MOPKOBU C PaCTHTeJIbHblM MICIIOM.

Aeub 9 3aempa~. T e p w c ~ p m MOPKOB~ c COKOM nHMoHa.

06ed. 6onaurm p ~ 6 a , M p e H m WlH B a p e H m , 1 cram TOMaTHO-

ro C O W .

Yxun. OpyKTbI. Aew 10 3aemparc. 9 e p ~ ~ # KO&. 06ed. 1 C b l p o e ~ f i U 0 , 3 6 O l l b ~ ~ e B a p H b I e MOpKOBn C PaCTKTMb-

HHM M a c n o u , 15 r T s e p n o r o c b l p a .

Y ~ H . O p m .

Aew 11 3aemparc. Y e p ~ b ~ i i KO@, c y x a p u K .

06ed. 1 6onaurotf ~ y U I e H b I t f W ~ ~ ' I O K .

YXUH. 2 FI#UI, CBapeHHbIX B K P Y W , 200 r BapeH0f i M ) B W H b I ,

CaJIaT H 3 C B C X ~ ~ ~ KaIlyCTM C PaCTliTeJIbHHM MaCJlOM.

A e ~ b 12 3aempa~. Y e p ~ ~ t f KO&, cyxapm. 06ed. 60nb111a~ p ~ 6 a , XZipeHaR WTH BapeHaR, C a n a T H 3 OBOUIC#,

A~ma ~ ~ A K O B ~ C PMCOM

Ha B o a o ~ e r o B o p m , YTO B pnce KpoeTcR c e K p e T nonronerm. Ane- T o n o m C Y U ~ I O T em u a e a n b H b l M n o n o n H e H u e M K 6en~o~oZi nume, TaK KaK OH 3aMeHIIeT me6. P U C 3llMeYaTeneH TeM, YTO COnepXCHT He-

o6xonw~~e o p r a ~ w s ~ y B e l u e c T B a u H e cnoco6mye~ y s e n w f e H u m

Beca. OH 60m ~ ~ J I K ~ M U , m K m e OH C o n e p x m nOCTaToqHOe Konu ' Ie -

C I g O JTneBOLIOB, H ~ O ~ X O ~ H M M X iUlR CXUlXHUH X U p a B IU'It3Xa.X. h c nnn n u m e c K o r o n m H m cnenyeT B a p n T b 6e3 conu u M a c n a . CTO I I R t W e C ~ rPaMMOB P H C a MOrJT 3aMeHHTb 1 CTaKaH MOnOKa.

noue~eJlbHHK 3aempa~. 1 CTaKaH MOnOKa, 1 H e 6 0 n b W 0 # rpeHOK.

06ed. 150 r puca, 100 r canam u3 C M P ~ I X OBOUL~#.

YXUH. 100 r m p H o r o wca , 150 r canam ux CMPMX OBOU~#,

1 CTaKaH R ~ ~ O Y H O ~ COKa.

BmpHHK 3aemparc. 100 r 06esmpe~~oro ~ ~ o p o r a , 1 cTaKaH H e c n a n K o r o

sarr m Y e p H o m K a e .

06ed. 150 r o T B a p H o m M n c a , I00 r puca. YXUH. 200 r canam ~3 c B e x n x n o M m o p o B , pensa-roro n y a , 3a-

llpaBneHHOICl ~ e 6 0 J I b ~ KOJIMueCTBOM p W W T t X b H O K l MaUIa, 1 CTa-

KaH TOMaTHOrO COKa.

Y m p r 3aemparc. 100 r OTB~PHO# ~OCTHO# CBUHUHM, I cTaKaH Hecnaa-

~ o r o Y ~ R unu YepHom ~ @ e . 06ed. Tapen~a OBOUHOm C)Tla H a HeXUpHOM MRCHOM 6ynbo~e.

HeGonbruoZi KycoqeK YepHom xne6a. YXUH. 100 r OTBIPHOM) MRCI, 150 r PUCa, 1 CTaKaH ~ 6 n o ~ ~ o r o

COW.

- 3aempa~. 1 R#UO BCMIFIX~, I m a w Hecnworo Y ~ R , 2 npecHblx

neYeHM.

06ed. 100 r puca, 100 r orBapHom mca. YXUH. 200 r OTB~PHO# pbl6b1, 100 r CanaTa H3 @P~KTOB (R~JIOK,

m ~ , rpylu, ane~rbcu~o~) , 1 cTaKaH anenbcmosoro coKa.

Boc~peceme 3aempa~. 100 r n e m e c w x cocuco~, 1 rpeeoK, 1 cTaKaH He-

UlmKOrO Y a R WIU YepHom KO@.

06ed. 100 r puca, 150 r canam u3 c ~ p w c OBOU~B, s anpaane~~om PaCTHTenbHMM MICJIOM.

YXUH. 200 r OTB~PHO# H~XI.IPHO# 6apa~U~bI , 100 r CaJlaTa H3

~ s a r u e ~ o i l Kanycm c p e n ~ a ~ b r ~ n y ~ o ~ u sene^^^ r o p o u r ~ o ~ .

1 78 flpaambnoe nmanwe - 50% ycnexa!

npo,UOKX&i~elIb~oCTb ~ H T W I ~ ~ ~ ~ ~ C C U B H O # llFi(7I"l' COCTaBJMeT 3- 7 n ~ e # . M x m o H a H e p e w a e T OCHOBHMX npo6ne~ , npusemux KJIelTpeCCUU, OPTaHH3aUHR npaBHnbHOI'0 IlHTaHHR 6yne~cnocoGCT- BOBaTb nODJ-MTHIO BaUIerO HaCTPOeHUH. 3TOrO B PaUHOH BIUIIO-

s e w nponyKTbl , m a M y n u p y l o r u u e ~ ~ p a 6 o m y r o p M o H a ynoaonw- B ~ I (cepomma), conepmaruue B H T ~ M H H ~ I rpyrrnbl B, a a m E, a m e n p e c c m m e seruecm (Qonae~ym wcno~y, cenee, ~punm- Q ~ H ) .

Pe~o~emyenme nponyicm: 1) M C O KYPM, H ~ n e k U , rOBFDKbR n e W H b , p ~ 6 a (TYH~U, 0-

PeJIb, C K ~ M ~ P ~ I , C I P ~ H H ~ I ) , M O P e l l P O m b I ;

2) sma; 3) CBeXee MOnOKO H KUCnOMOJIOSHble IIPOnyKTbl, CMP;

4) OB~LUU (MOPKOBL, cnanxu# nepeu, 3enew# nyK, n o m m o p b r ,

r o p o r u e K , cenanepefi, cnapxa, n a ~ u c c o ~ b ~ ) ;

5 ) ~ $ P ~ K T ~ I ( 6 a ~ a H b 1 , UfTpYCOBbIC, KUBH) H 5KOLIbI (Y~PHM CMO-

p o m a , m ~ ~ a ) ; 6) 6060sbre (Qaconb, seseaeua); 7) m u e H H u H M e q y 6 n , opexn; 8) lTpHnpaBM ( p 3 ~ a p H H , 3CTparOH, 6a3ma~, 0 p e r a H 0 ) ;

9) T~MHM# IIIOKOJlW;

10) HaCTOH TpaB (3sepo60~, MSlTbI, A~UIHUH).

llpmepnoe ~ e m o Ha o m Aem: I-63atrmparc. 1 II#UO BCMRTK~, xne6eu c T s e p n w C M ~ M a n u r n -

KOM neTpylum, c n ~ l u r # sail c w o K o n a n o M (30 r). 2-ir 3aemparc. @ ~ ~ K T O B M # c a n a T w 3 KUBH a M a H n a p u H a c #om-

TOM, I I O C ~ I T I ~ H H ~ I # TePTblMH OpeXaMH.

06ed. Mme#~a, l y l u e H H a R c o B o m a h t u B cMemr-re, c a n a T a3 no- M M n O p B k i O m U O B C 6 p ~ ~ 3 0 # H OJlHBKOBbIM MICJIOM, 6 a ~ a ~ b l CO

~ 3 6 k i ~ b I M ~ CJMBKaMH.

~ ~ o J ~ H u K . 1 CTaKaH MFlTHOrO '4aR C BapeHbeM H3 s e p H 0 # CMOpo-

LIHHM.

YXUH. a o p e n b , 3 a n e u e ~ ~ m c CMPOM, c a n a T n3 @acorn n cnap- >KU, TOPF(~U# IlIOK(XTIa,U.

Ha HOYb. 1 CTaKaH HaCTOR 3 B e p 0 6 0 ~ .

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X m 6b1 pa3 B on~y-me H e n e n u npomnm o s n m b H M e omo- p H e B m e s ~ c r r p e c c - ~ y p c ~ . Tame mu, npema3HaYeHHble ,DJM B m e -

JleHkW LIUIaKOB, Ha3bIBaH)T *BKJIlOZIeHHblbM*, nOCKOnbKy OH3i BKIIK)Ye-

HM B PMUfM HOpMaJIbHOm IIWlXHHH. %O CBOWO pons OlIHO~HeBHMe

WH, BO B ~ M R KOTO~HX B ~ I , K n p n M e p y , enme T o n b K o @P~KTH,

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CJlHIlIKOM nepepY>KaeTCff U H e c6n~ae~crr C npUBbWHOI0 PHTMa.

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BaTb OQK?XU B B a U e M IWTaHHU.

K ~ J I o ~ u # H o C T ~ rwul.i B OWHOYHHe AHU BbIBeAeHMR LUJIaKOB

mmma -, KaK npa~mo, ur 600no 1000 razno~anopd, a HHO-

manaxe MeHbme. B m o , WM m ~ y p c a n m c ~ H e &nee omom II-.

d e ~ b aHaHaca B COY HHX H B K ~ C H ~ M nnonax a H m a c a conepmrr @ e p ~ e ~ ~ 6po~e- n n H . %O seruemo ~ B H O P a c u e n n r r e T Gem, CTnMynnpyeT 06- MeH B e u e c T B H C ~ O C O ~ C T B ~ ~ T B m e n e H n K ) n3 o p r a ~ n 3 ~ a ~ K O C M .

5 p o ~ e n n ~ r r m e T c r r C O ~ T ~ B H O Z L q a c T b m M H O ~ neKapcTB n uene6- HMX cpenm, y n y w a K ) u m n n u e B a p e H n e .

06paTUTe BHHMaH'Ue: B KOHCePBHPOBaHHbN W W a C a X HeT 3TOTO

@ e p ~ e ~ ~ a , npu K o H c e p B a u n n OH pa3pyuaeTcr r . Henocnen~e nnonw T a m e MaTlOnOJIe3HM. HJWHO HCnOnb30BaTb, no B03MO>KHOCTU, TOJlb-

KO Te IUIOLW, KOTOPMe ~ ~ U I H C & ~ ~ H M CneJIbIMn U n 0 6 p a J I ~ c b K HaM

B ~ p a n a # u n e cpom.

3. ~ ~ o ~ I o J I H H T ~ J I ~ H o C'MCTb OKOJlO 400 r OTBapeHHOTO B MYHLlMpe

Kapn>@eJIH UnH 100 r PHCa ( O T B ~ ~ ~ H H O ~ W B H e 6 0 n b U 0 ~ KOIIH-

YecTse BonM H c n e r K a nonconeaaoro). Y n p u r m b B ~ C pwca MOXHO, n o 6 a ~ n ~ ~ B H e m MenKO Hape3aHHbl# aHaHaC M He-

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d e ~ b RrOA

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CII MaCCa UeHHMX BHTaMHHOB H MHHepUlOB, a BOT ~UlopM# MUlO. BO BCeX RWZLX MHOrO BUTaMHHa C, nOne3HOM) aRFI MMMYHHO# CHCTe-

MM. Eannac~me B e u e c T B a 0 6 e c n e ~ ~ ~ a m ~ xopomee nnuempeswe H, ~ K M M 06pa30~, nomepxusawr p a 6 q K u u e s H n K a .

3ehUMHHMl CTHMynUpyeT 0 6 p a 3 0 ~ a ~ H e llMUIeBapMTeJIbHbIX CO-

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WM)HHbIM CPelICTBOM. C M O ~ O ~ ~ H H I YCUJlHBafl CJllOHOOTJWJleHUe H

IIOBbUUaeT 06pa3013aHHe XeJlyBO.1HOrO COKa. f l y 6 W I b ~ ~ e BeUeCTBa

H ~ C J I O T H , C o n e p x a u u e c R B M a n m e , noMoraK)T n e q e H H cnpm- JIIITbCII C mOBMTMMH BellIeCTBaMM. B ~ P Y C H H K ~ nPHCYTCTBYeT KU-

CJIOTa, aKTHBH3HPYlOIlIa%7 @ e p ~ e H ~ b l , BblBOLWLUHe m b l . K p o ~ e TOM),

~ P Y C H H K ~ I I O ~ e p X U B a e T 3aUkiTHble CMnbl O p M H 3 M a .

1. B TeYeHMe nHH H ~ O ~ X O ~ M M O CbeCTb 1 - 1,5 K W l O ~ a M M a HM)n

Pa3HMX UBeTOB ( K P ~ C H M X , XJIeHblX, XeJITblX, ' I ~ P H ~ I X ) .

2. B nOllOJIHeHHe MOXeTe BMnHTb 500 r O ~ ~ ~ X H ~ H H O T O #om- Ta. MoXHO CMellIaTb ~ ~ O ~ Y P T C LIaBneHMMH RrOAaMH, ~ O ~ ~ B U B

B HeM) HeCKOJIbKO KaneJIb JIMMOHHOM) COKa.

3. Ha o6en m p m e Kap7o@enb B ~ y ~ n ~ p e ( O K O ~ O 300 r). npu- l'IpaBbTe em H ~ ~ O J I ~ L U H M KOnHYeCTBOM CJ lMBOYHO~ MaClla

U 3eJIeHblO.

4. 3 a n e H b HY)ICHO BbIIIHTb 1,5-2 JI XWKOCTH (~HHepUlbHa%7 BO-

na, T ~ ~ B R H O ~ ~ sa#). P a s p e r u a e T c ~ W C T ~ HeMHoro ropmero o ~ o u ~ o r o 6ynbo~a.

30 AOlOKHa 3HaTb KambiUl:

npasma 6e3onac~oro noxyaeHm Haaelocb, B TOM, ClTO KaCaeTCR flpaBWAbHOr0 IlWTaHWR, M R BaC

IlOClTM He OCTaAOCb TanH. A a e a U ~ e IlOABeAeM MTOrM BCeMy BM-

MeCKa3aHHOMy.

1. Baw OflTHMaAbHMn BeC 3aBHCHT OT Ball len KOHCTMT~UHM, Ba-

MerO TeAOCAOXeHWR, BM AOAXHM I l 0 ~ l o 6 W ~ b c e 6 9 TaKOn, Ka-

KaR BM eCTb.

2. MCKAIOC~HT~ H3 CBOerO C03HaHHR MblCAb 0 MrHOBeHHOM IlOXy-

AeHHH, 3aflaCHTeCb TepfleHMeM MWHHMYM Ha flOArOAa.

3. ECAM ~ b l C T P ~ A ~ ~ T ~ O X H ~ ~ H H ~ M , 0 6 9 3 a ~ e ~ b ~ 0 0 6 p a ~ H T e ~ b K

BpaCly. O X M ~ ~ H U ~ flOClTU BCerAa RBASleTCSI CAeACTBWeM Ka-

K O ~ O - ~ ~ 6 0 ~ ~ ~ o A ~ B ~ H W R , CaMOAeCleHHe B 3TOM CAYWe He-

AOIlyCTHMO.

4. Pa3 B r 0 A 0 6 9 3 a ~ e h b ~ 0 IlpoXOAWTe MeAMLlMHCKMe OCMOTPM.

f l o~~u- re , n p @ n ~ a ~ ~ n ~ a - Ayruree AeqeHue.

5. n o ~ ~ w b l o MCKAIOClHTe M3 PaLlMOHa flp0AyKTM 6~crporo IlPHrOTOBAeHWSI H CYPPOraTbl.

6. Balue flHTaHMeAOAXH0 6 M ~ b XOPOWO C ~ ~ A ~ H C U P O B ~ H O , B e r O

COCTaB 0 6 R 3 a ~ e ~ b ~ 0 A O W H M BXOAHTb ~ ~ A K H , XWpM, yrAeB0-

AM, BHTaMUHbl H MWKP03AeMeHTM. Hehb3SI B M ~ P ~ C M B ~ T ~ HW

OAHH H3 3TWX KOMnOHeHTOB.

7. B K A m a u ~ e B CBOR PaLlHOH flpOAYKTM, C~~OCO~CTBYIOUIM~ eC-

TeCTBeHHOMy BMBOAy TOKCWHOB W3 OPraHH3Ma.

8. E i U b ~ e TOAbKO TOrM, K O r M AenCTBHTeAbHO TOAOAHM.

9. f l H ~ a u ~ e C b IlpHMepHO B OAHO H TO Xe BpeMFI, He TOPOflRCb,

TluaTeAbHo nepexeBMeaR nnluy. He nepeeAanTe, BcraeaRTe

H3-3a CTOM C OUIYUIeHHeM AerKOrO TOAOAa.

10. C ~ a p a A ~ e C b P H H a T b AerKO. K HO'IH 0 6 M e ~ BellleCTB 3aMeA-

ASleTCFI. ~ O C A e 18-1 9 ClaCOB eCTb He pt?KOMeHAyeTCR.

11. O T K ~ X W T ~ C ~ BO BPeMR eAM OT IlPOCMOTPa TeAeBH3HOHHMX

f l e ~ M ' i , ClTeHMR M BMRCHeHMR OTHOUeHH~, TaK KaK 3TW 3a-

HSITMR 3HarlHTeAbHO TOPM03RT flpOUeCC HaCMWeHWR, flOA Illy- MOK MOXHO He 3aMeTHTb, H CbeCTb 60Ablue.

1 2. 0 6 9 3 a ~ e ~ b ~ 0 COrleTanTe AWeTy C @ H ~ M C ~ ~ C K M M M HarPY3KaMM.

C O ~ A I O A ~ H U ~ 3THX flpaBHA Il03BOAHT BaM COXPaHMTb HOP-

M ~ A ~ H M ~ BeC Ha BClo X H ~ H ~ !

Aenb 6 a n a n o s

~ H ~ H M JI IO~HMM BCeMH. B 3THX apOMaTHMX IIJlOnaX COnepXUTCH

n p m e c K u n o n s ~ # ~ a 6 o p B M ~ M H H O B H MuHepanoB. Moxe~e ce- 6e IIflnCTaBHTb, HaCKOJIbKO OHM nOJIe3HM M R Ball lerO ~ ~ o P O B ~ H ? !

6 a ~ a ~ b 1 nOAIIePXMBaK)T K H C J ~ O T H O - ~ ~ J ~ O Y H O # 6ana~c OpmHH3-

Ma, 06ecnesu~am H0pManbH)lO XM3HeneRTenbHOCTb KMU~YHO#

~ O P M H, C n e n o B a T e m H o , xopouee n n u e a a p e H u e . Kmm, B m i x IIJlOnaX eCTb COBepllreHHO He3aMeHHMOe BeUecTBO - CePOTOHHH.

H a n o ~ m , 3TO rOPMOH, C~OCO~CTB)~OUH# CHIITHIO c lpeCCa , non- maro om H a c T p o e H u e H 06ecne~usamumli xoporua# COH. T ~ K WK 6 a ~ a ~ b 1 new0 Y C B ~ U ~ T C I I , OHM 0 6 e c n e s m ~ ) ~ H a m M BW-

PeHHWM OplXHaM H ~ O ~ X O ~ M ~ I ~ @a3bl OTLLMXa.

1. B T e s e H H e JlH11 CbMTb 5 H ~ ~ O J I ~ W H X ~ ~ H ~ H O B .

2. B m 200 r M a n o K a mu, YTO ewe nywue, n p o m m m . Tame B T e r e H u e n m BM M o x e T e cbecn B M e m c 6 a ~ a ~ a ~ ~ ewe 500 r 0 6 e 3 > i u r p e ~ ~ o r O iiorylrra.

3. 3a n e ~ b cnenym ~ b m u ~ a H e MeHee 2 n cna6o 3 a ~ a p e ~ ~ o m mo- nOBorO UJlH TPaBIIHOrO Y W , noIloi%leT H MHHepaTIbHUl BOA&

d e n s uwrpyCOBblX

Uwpycosnre spe3sma#~o 6 o m ~ ~ ~ O J I ~ ~ H M M H B e w e c n m m . B HHX

COnepXHTC11 MHOrO BUTaMHHa C , KOTOPU# H e TOJIbKO 3aIJUiUaeT OT

a ~ e n w i i H c Iu lMaeT y c ~ m o c ~ b , HO T a m e cnoc06cmyeT ycsoe- mro xene3a u c T u M y n n p y e T 06pa3osa~ue HOBMX K I I ~ K . Umpyco- BMe llOMOmIOT COXPaHHTb MOJlOlIOCTb T K ~ H ~ # , HX M)peYH H mHJlb-

HbIe BeWeCTBa c ~ o c o ~ C X B J W T 06pa30BaHHIO n W e B a P H E J I b H H X

COKOB, n o m e p m E I B a m n e y e H b H O w m a I o T O P ~ H H ~ M B ueno~. no-, ?TO O M H H3 CaMblX BK~CHMX P ~ ~ ~ Y ~ O U H M X L L H ~ # . B 3TWl'

neHb BM H e LIOJUKHM OrpaHHYHBaTbCR OLIHHM TOnbKO LMTpyCOBMM

COKOM, JlJ"YUe BCerO eCTb 3TH IlJ'lOLlM UeJlHKOM, eCTeCTBeHHO,6e3

K0)ICYPH. H M ~ H H O B 6enoii MeHOYKe, H~XOLLIIU~#CFI I lOn KoXYPO#,

H B IlepenOHKaX MeXDJ'nOJlbKaMH COJlepXMTCII OrpOMHOe KOJIUYeCT-

BO n o n e 3 ~ ~ x n n ~ ~ O P O B ~ R BemecTB. H a p ~ n y c n o a n e p m E I B a l o ~ u u l u n

1. B T e q e H u e nHrr m a b 6-8 a n e n b c n r r o t , unn rpe#n@pyroe. ,&IX 3 T O n CHHMUTe C IUIOAOB KO)I(YPY (ocT~BJMR no BO3MOX-

H O ~ 6enbli-i cno# non ~ e # ) n pamenme nx H a n o n b m .

2. A o n o n ~ u ~ e n b ~ o no xenmnro MOWO W C T ~ 400 r ~ a w - nrr, o T s a p e H H o r o B w p e , m~ O K ~ O 100 r pnca (pnc mBa- PWTb B ~ e 6 0 n b L U 0 ~ KOnHYeCTBe BOAM U CJIerKa ~ o c O J I H T ~ ) .

mic npno6pe~ae~ smesa-renbm# BKYC, e c n H ero n e p e M e -

IIIaTb C M a K O HaPe3aHHHMH JDiTpyCOBUMH WIA H ~ ~ O J ~ L U U M

K o n m e m M Mena.

3. B T e s e H w e c y r o ~ cnenym a a m m 1,s-2 n ~ p a s ~ ~ o r o sm nnn MltHepaJ ' Ib~o# BOnM, B KOTOPYlO MOXHO n06aBHTb HeMHOrO

MMOHHOTO C O K ~ ' ~ R BKYCa.

PMCOBO-BMHO~~W~I~ AeHb

h p m KT pnca B c n e r K a noncme~~o# Bone. K y n m m B n H o r p a n a (nywe sep~oro). P w m nponymw H a 4 n p n e M a n H -

U. K p o ~ e BHHOvaQa A PnCa , B 3TOT n e H b H W e W HeJ'lb3R eCTb.

~MOAOTH~CCKH aKTHBHble A O ~ ~ B K H

Hepen~o @ k i p ~ b I , lTpOA3BOnrnuMe 6 k i o n o m e c m aKTUBHMe n 0 6 a B -

m (EM) LUIR noxynem, ymepmam, m npn n p n e M e m rrpena- PaToB H e 0 6 R 3 X l W l b ~ 0 C O ~ J ' I I ~ A ~ T ~ n t r e ~ y . O A H ~ K O 3TO AaJ'IeKO H e TaK.

Ane~a B c e r n a n o m a 6b1n ~ H O B H H M @OHOM npn n p n M e H e H m

3 ~ n x n 0 6 a ~ 0 ~ . EM c o n e p x a T ~e6onbrune nos^ 6nonormeclur a ~ -

TUBHbKX KOMnOHeHTOB, ~IO~TOMY ~ @ @ ~ K T Y HHX M R M ~ U llPORBWTb-

CR MOXeT TOJIbKO H a OH^ ITpaBWIbHOKl nWlXH11.R. c J I e n o M T M b ~ 0 ,

m f i n m x e H u r r x e n a e M o r o m e ~ ~ a co6mne~ne mmx n p n H u n -

~ O B , K ~ K o r p a H m e H H e ~ a n o p n t i ~ o m , c m x e H n e K o n m e a B a mi- p o ~ H n p O C T m y r n e B o n o B B p a u n o H e , H ~ ~ ~ X O ~ H M O .

JUM I'IOxyAeHHR B OTJIHWe OT JIeKapcTBeHHMX CpeXc l9 ,

n p e n H a x i a r l e H H M x LUIR TO# xe u e n H , - k n e e mrwe c p e n m ~ ,

184 flpaan~bnoe nuTanue - 50% ycnexa!

H e C n U n P H M e H R T b HX n p a B U j l b H 0 , MOXHO H e OnaCaTbCR3HaYHTeJlb-

HMX n 0 6 0 w b 1 x SIB.JTeHH#. CYLLI~CTB~~T HeCKOnbKO OCHOBHMX BULIOB

6A4 m noxyneam. IjAA, cimmmme a m m , - TO B n e p B y r o o s e p e n b npenapam

IXpUHHUU K ~ M ~ O J G ~ ( M ~ ~ C K O # , K O T O W COneprmlT ~WPOKCUJIHMOH-

wyro mcno~y, cnoco6myroruyro c H u x e H u r o a n n m . K p o ~ e TO-

n>, O H a I I ~ ~ ~ y e T C U m 3 y X H p a B XUp0~0fi TKaHH.

Cneny~om# BW 544 m n o x y n e H u f i - npenapam, conepiua- mAe ~ ~ m o n o n o 6 m e BeUeCTBa (aJ lKan0URbl- K O @ ~ H H , ~eo6po- MUH U T. n.), KaTeXUHM. *H BeUeCTBa COJIePXaTCFI B KO@, YePHOM

H ~ ~ J I ~ H O M sae. MX sanasa - C H U ~ H T ~ C H H T ~ S mpoao# m a H u u no- B M C U T ~ ~ e p ~ o r e ~ e s , T. e. pacxon 3~epruu .

C n e n y ~ o l u a ~ rpynna J ~ O ~ ~ B O K - mimesue Bonoma. K nwlueBMM

BOJIOKHaM, H a OCHOBe KOTOPMX nPOU3BOLLRTCR 6 m KOPPtXUUU

MaCCM m a , 'OTHOCUTCR UeJlJlloJlO3a, HO OHa OKa3bIBaeT BJIHSIHUe H e

H a 0 6 M e ~ BeUCCTB, a B OCHOBHOM H a IlepHCTaJlbTHKy lurLUeYHUr<a.

ropaano knee n e # m e ~ ~ ~ n u u e B M e B o n o w a ~ o p c ~ o r o npo- u c x o w e m f i , H a n p u M e p , X M T O ~ ~ H . X U T O ~ ~ H TO n o n u M e p u3 n a ~ - uupei3 pa~oo6pa3m, xopom wti a 6 c o p 6 e ~ ~ , B M B ~ ~ H T u3numm XO-

JIeC'RpUHa, rJllOK03M, XCUPOB, yMeHbJUaR UX BCaCblMHHe.

B TO# me rpynne - npenapam H a o c H o s e ~ o p c ~ u x Bonopocnelt (na~mrapuu, c n u p y n n ~ ~ ) . B i o p c m B o n o p o c n m c o n e p m c f i

#on, KOTOPM# CTHMYJWPYeT CUHTe3 rOPMOHOB UUTOBH,~HO# XWe-

3 M U YCWIUBaeT OCHOBHO# 0 6 ~ e H BelueCTB. Tawe B BOAOpOUMX

OYeHb MHOrO U'hrHHaTOB - PaCTBOPHMMX n H U e B M X BOJIOKOH, T O X e

06JIa,UalolWX 0qeHb BMCOKO# C ~ O C O ~ H O C T ~ I O BblBOlWTb M3 OplXHU3Ma

numuiexqm. kI H a K o H e u , e c T b n o 6 a ~ ~ u (B n e p B y r o osepenb TO p a 3 n H s H M e

sau), o6aaaammne - ~ O C J I ~ ~ ~ I O U U I M H M o q e r o H m m A~#CTBH-

eM. ~ O C T O R H H O n p H H H M a T b 3TH L I O ~ ~ B K M Henb311, I IpU ~ H T e n b H O M

y r r o ~ p e 6 n e ~ u ~ OHM MOW O K ~ Z ~ I B ~ T ~ H e x e n a T e n b H o e neiimue H a

KULUeYHylO CTeHKY, B M O T b n O aTOHUH IUlUeYHHKa. n 0 3 T O ~ y T a m e

no6asm 0 6 ~ ~ ~ 0 n p u M e H R m C I I B T e s e H H e 10- 14 Ll~e#, nocne r l e m

H ~ O ~ X O E H ? ~ n e p e p b l a M H H H M ~ M H a n B e H e n e n u .

1. B c T a ~ b T e JI AUOM K CTeHe H a HeKOTOPOM PaCCTORHHH M npM-

XChiWlX K ~ e # n a O H H B b I T R H W X pyl< H a YpOBHe llJTeY. Cru6as A BbInpRMJlRR p w , O'lXM~ai?Xcb oT CTeHM. Cl'apa#Tecb,

w 6 b 1 c n n H a 6ma npmo2i..

4. Y n p w e ~ n e noxoxe H a n p e n b m y u e e : npomprullcb, none- PeMeHHO C cWIO# n 0 f l ~ H M a l T e HOrH Ha3iilI.

6. B c T a ~ b ~ e n u u o M K CTeHe. C cmol o 6 o n p m c b 06 H e e n p R -

MblMU P w M M , COrHHTe CHaYllJla I IpaBylo HOW, n0ATRH)'B KO-

n e H o K IIUIBOT~, 3 a ~ e ~ nesym.

7. Cn>#~e IIpRMO, IIHUOM K CTeHe, H a HeKOTOPOM PaCCTORHHH OT

Hee. n o m m ~ o r y H n o m ~ b ~ CTYTIHKI Ha m ~ y . H a m o ~ A -

TeCb Bllepen, o 6 x ~ a ~ n ~ e P)"KaMH J l O ~ D I M y , JMUOM KOC-b KO-

neaa. O n y m H O ~ , n o n m m rano~y n s m p s w n w b . Yn- pameme a ~ n o n ~ i h e n o n e p e u e H H o new# H rrpa~oi4 ~0mi4.

8. flRITE H a CnAHy, BMTRHHTeCb. COI'HHW HOlY B KOJleHRX,

CTyIlHM IIOcTasbTe H a CTeHy. M ~ K C H M ~ J I ~ H O BbICOKO nepec?y- nahe HORMII no m H e n ~ b r r ~ p ~ m f i ~ IWIO, nolzrmpm pyl<a-

mmmnw. 9. Jlxrre H a c n n H y n e p n e H n w K y n R p H o K m e H e n n e n a h H o r a u H

y n p m e H u e U H O ~ ~ U M B . C T ~ H ~ n o u o r a e T yneprrmBaTb H o r n

H a onpenene~~oi4 BMCOR, u e m a AM O n y c K a n c R .

H e c M o ~ p R H a TO, wo B c e y n p w e H n R B b l n o n w r m c R c onopoi4 H a cTeHy, OHU ~ p e 6 y l o ~ 3Ha'IHXJlbHMX MMllIeqHbIX Y c W I H ~ . OcBaA-

mitre K o m e K c nomnemo, n o m p f i ~ Kwoe y n p m e H n e no 10 pa3.

B o 3 a m T a m e H a 3aMeTKyAAeTy, KOTOprn H e TOllbKO n03BOlIn'l'

BaM YAePmUBaTb BeC B HOpMe, HO A IT0rneT H a nOJra3y BaLUefi BHeIU-

HOCTH.

1. Xoma 06br~~arr mn H a ~ o c m c ~e6omrnoti nonyrues~oi4 H a moae.

2. X o d a H a ~ o c m c c o r H y r b r M n K o n e m n , n o n o m r m H a -

m e c K y l o nanrcy H a nonami. 3. Mcx. n o n o x e H u e (A. n.) - CTOR, PYKH c m n CoennHeHM B xi-

MOK. b o n m P~IUI as an, nporn6a~bca. B pyKax MOWO

nepmn r u u H a m e c K y m nanrcy, ws mu raHTenn .

4. ki. n. - CM,Iljl H a c T y J l e , n ~ O H l ? HaSaTbLnKe, rOnOBaHeCKOJlbK0

o r r y r u e H a snepen. OTBonnn ronoay asa an, O K ~ ~ M B ~ R pyKaMA

~e6onbruoe c o n p o T n a n e H n e .

5. M. n. - c m Ha nony, pym n m m aann. l l o m ~ a 3 , m- n0By ~~ Ha3m, llPOlWyRCR, JIePmaTb 3-5 C BePHyllCR

B H. n. 6. To xe ynpameHwe, HO onupamrr Ha O A H ~ ~ o r y , npyryro non-

HHMaTb BBePX UllH OTBORUTb B CTOPOHY.

7. M. n. -nexaHa cnme, ~ o n i c o r m , m n M w n o m Ha nony. 0l ' I~paR~b 3aTblJIKOM, JOKTIIMH H CTOlIaMU, IlOllJ-lHMaTb Ta3.

8. W. n. - TO me, H O n i BMnpRMneHbI. l l p o r u 6 a m ~ TOJIbKO B

m Y M O M OTRene n03BOHO¶HUKa, He nOnHUMaR Ta3 H rOJIOBy.

9. M. n. -TO xe, pym onyqesbt. Onupmcb ~ ~ T ~ U I K O M H cTona-

MH, nonHm TynoBeue, nporHyrbcR. P ~ K ~ M U MOXHO urerxa nOMOraTb, H o r n Mom0 YyTb COmyTb.

10. M. n. - nexa Ha mBo-re, p y ~ ~ anonb-rynoswura. n o n m a ro- nosy w nnese, n o n e p m 3-5 c w o n y m .

1 1. M. n. -TO xe pym 3a c n ~ ~ o i i . Ilornr~Tb m o ~ y n nnere, py- KU OTBeCTEi Ha3a.4, npolWJTbCR.

12. M. n. - nexa Ha xmme, KUCTU Ha 3 a w ~ e . l l o m ronoBy R IUIeWf, MaKCHManbHO CO- HOlY B KOJIeHHblX CyC'KtW,

WOBO# nOTIIHJTbCR K CTOnaM.

13. W. n. -TO xe. I I o m rono~y, nnesw w npmwe ~ o r u , npo- T ~ R , nepxan 3-5 c.

14. W. n. - nexa Ha mso-re, p y ~ u Mona TynosElura. Onwpmcb

pyKaMe o non, OTBO.JIUT~ ~a3an cxem col3lyrare ~ o n i , m TRHJTb K W O B e , CTapllHCb BblkFi B CTO#KY Ha mYRH. b yn- pameHwe M O ~ O nenan cHasana c noMoium pesw~o~oro

(cm~anm), KOHU~I ~ o ~ o p o m H~XOLIRTCR B nonmmx pymx, a em cpemm sacra ynepxwmeTc.rcrr cTonaMw.

15. W. n. - c m Ha nony, ~ ~ T ~ L ~ K O M OnwpaTbcR B ~pecno. HanaB- JIUBllH TOJIOBO#, IIORHRTb Ta3, IlPOlXYTbCR, AepXaTb 3-5 C.

16. M. n. - nexa Ha XHBOTe, PJNM BBepXy (no OTHOUeHHlO K Ty-

JloBUlUY), B PyKaX MIFI, CTOnM ~ ~ @ H K c H P O B ~ H ~ ~ . n0JImb n>- noay, nnesw w nprrwe p m .

17. ki. n. - CTOR H a KOneH5IX, CTOnbl ~ ~ @ u K c H P o B ~ H ~ I . Hamo- HRTbCR BnePell IlpOlXJ'BluHCb ( C ~ U H ~ npRMaR) U Bo3BpalUaTbcR

B H. n. 18. M. n. - neXa 6enpa~u H a T H M H ~ C T M Y ~ C K O # c ~ a ~ e f i ~ e , C 011)'-

r n e ~ ~ o f i rono~o# H MFIYOM B pyKax, H O ~ ~$UKCUP~IOTCR.

llorwrrblynoaurue, nporHyrbcn, nepmaTb 3-5 c w orryc~um. 19. ki. n. - TO me, BMnonHmb npenmyuee y n p w e m e , HO,

paru6mcb, 6pocm M R ~ ~a3ai1.

20. To xe ynpmeHue, HO, pa30r~yamucb, nepman TynoBuure B TOPU30HTZUlbHOM lIOn0XeHUU 3-5 C.

1. c ~ T e Ha pa# KpeWa, BbInpRMm HOrU H IlOCTaBbTe HX Ha

non. Oimpmca npRMnrMM pyr<aMu o noanoKmm, nporHw- mcb, nocMoTpm H a nmnoK u c a e n a h rny601cu# anox, 3a- EM BepHmecb B ucxon~oe nOnoxeHne u cnenaibe swrox.

2. CwTe H a pa# KpeUIa, n0naTKaMH IlpHWOHUTeCb K CnWHKe,

a COl3-QTMMH PYKaMU B03bMHTeCb 38 ee BepX. B a r n p ~ ~ m HO-

W U IlOCTaBbTe HX Ha nOn. ~OLIHMMWR npRMble HOm BBePX KaK

MOXHO BbUe, 3aTeM MeJIJleHHO 0ll)'CTWlX HX B HCXOJlHoe nW0-

xeme.

5. Cm6an PYKU, MeDJleHHO OlTyCTUTeCb U CRQbTe Ha nOn, HOlTi

npw TOM B KoneHm He c r u 6 a h . 3 a ~ e ~ , pasru6a p w , sep- Hu-recb B ucxomoe nonoxeiiue.

7. CmbTe H a h pa# KpeCJIa, JJWOHM nOcTaBbTe H a CHAeHbe lYaJlb-

UaMH Ha3aJl. B ~ I ~ P R ~ I M T ~ H O W U ITOCTaBbTe MX H a nOJl.

8. Comu're H o r H B K o n e m u, n o n a B a R T y n o B H u e snepen, no- ~ T a p a h c b CeCTb H a IlHTKU - BMnOX. 3aTeM, BbInPIIMNIR HO-

M, BePHUTeCb B MCXOnHOe ITOJIOXeHHe - BJIOX.

9. Onwpa~cb n p m ~ ~ u p y K a M u o n o m o K o T H w m , c o r H w r e py- KH, OlTRHHTe HOCKU U, nOCTaBHB rOJleHki H a CUJleHbe, CIUIbTe

H a nmm. l O . ~ p u c n o ~ ~ ~ e c b n o n a n < a ~ ~ K c m H K e K p e c n a H cnena#.re arrox.

3 a T e M , cra6arr PyKH, C m b T e H a C W e H b e H OnyCTUTe H O W H a

non - swrox.

I . C e C T b H a n O n , HOrH BMllPRUTIeHM. ~ ~ X B ~ T H B PyKaMH CTYIIHK),

IJlHKOnOTKY KRH rOJIeHb, IlOLIHUMaTb H O r y BWpX H CHOM

o n y c K a n . . nponenan. y n p w e H u e 20 pa3 m o # ~oro#. 2. B c ~ a ~ b ITpRMO, H O M CKPeCTUTb. B M T ~ ~ ~ B PyKU, MelUIeHHO

H a K n o H m a T y n o s a l u e snepen, 3 a n e p x a ~ ~ : f i B HaKnoHe 5 c H M e m e m o B e p H y r a c R B ucxomoe nonomeme. nponena-rb ynpaxwewe I0 pa3 m o i l oro oil.

3. B m ~ b H a KOlleHH, PJWI C K P ~ C T M T ~ HW ~W~OBO#. C ~ C T ~ ~ a n e - soe Genpo, 3 a ~ e ~ B ~ I ~ ~ R M ~ R u cemb H a npasoe. n o m - p m y n p a x a i e H n e 10 pa3 B ~axcuyxo m p o t r y .

4. C e m H a non, n o n o r H p o n ~ y HOW non ce6~ . 3ax~am~ pym- MU m e ~ b .npyro# HOM, nomuume ee Bsepx. 3aaepma~acrr B

TaKoM nonoxemu 5 c n O ~ ~ C T U T ~ HOW. l l p o n e n a ~ b TO me ca- M o e npyroR ~orolti. ~ o ~ ~ o p u n . y n p a m e H u e 5 pa3 KWO#

HOW#.

EUIU BM pHUUJIH IIOXJYleTb, TO BM .IIoJcKHM CaMH l I p ~ b ~ T b

ce6e n106bl.e cnoco6b1 cmra~m munrm mopw#. K npmepy, B03bMHTe ce6e 3a n p a B W I 0 XOnHTb neun<OM ~ O M O # OT p a 6 0 T b 1 XOTR

6H K W - T O ZIacTb n)TH. K O H ~ ~ H O , B 3TOM cnylrae 3 @ @ e ~ ~ 6yne~ MeHbUIEIM, H e X W H Bbl npo6exanu 6b1 HeCKOJlbKO KUJlOMeTpOB. HO eUIn y BaC HeT B03MOXHOCTU 3aHHMaTbCII CnOPTOM, 11106~ nOnbITKa

yBWlf4Efl% @ki3HqecSCylo aKTklBHOCTb 6ynm 3anHCaHa BaM B aKTUB.

B ~ n a n ~ i r m e qbmuvectcue ynpaxHeHuR. M ~ o r o s u c n e ~ ~ ~ e uc- CJleAOBaHWl nOKa3bIBaloT, W O @ U ~ W ~ ~ C K H ~ flpa>icHeHkW nOMOKUOT

~ A O ~ e T b YHbIHHe H HenpwIlTHbIe KJIHMaKTt?pUYeCKMe CHMllTOMM.

O C O ~ ~ H H O nOlIe3HM ClTOpTHBHbIe 3aHIITUII H a CBeXeM B 0 3 W e (6er ~pycuo#, xona(ia, nnamne, B e n o c u n e m M e nporynm). OAH~KO y MHOM m e m a , B C B ~ U c c m r e i l pa60~0#, n B u x e H u e B T e q e H u e

p ~ 6 O r e n > OrpaHHqeHO. K a K xe 6 b l ~ b ? B e a b H e KiMAlM CMOXeT

BCTaTbH HaYaTb BblnOJIlUITb KOMIUeKC @ H ~ H ~ ~ C K U X JTIpaXU-ieHn# H a

maxw y men, omena! Ho JIJIH ycneur~oi4 6 0 p a 6 ~ c nurUHuM BecoM

nOBbICEfl% @ H ~ u ' ~ ~ c K J W aKTHBHocTb llpOCT0 H ~ O ~ X O A M M O .

K ~ K BMxOA H3 lTOJIOXeHWl, BM MOXeTe BMnOJIHHTb nm6b1e no- HPaBUBlUReCR W 3 HHXenPHBeAeHHMX JTIpaXHeHH#. OHM H e TaK

6 p o c m ~ B rna3a, n BH Moxe-re H e 6ecno~ombcrr, ZITO sac nocru- T a m . ~ y n a r K o R .

1. CW, noorepemoe B b m m B a H u e H cm6a~ue HOT. Horn H a

nOJI H e OIIyCKaTb. ~ O B T O P H T ~ 10-20 pm.

2. CW, nporu6mne H cru6a~ue n03BOH09HMKa. ~ O B T O P U T ~

10-20 p a .

3. C w , pmsem n o m B CTOPOHY - BAOX, B M T I I H ~ T ~ P ~ K U

snepen c H a n p m e H n e - buro ox. ~ O B T O P H T ~ 4-6 p a .

4. C w , B C T ~ T ~ c npom60~ K o p n y c a u cem. l l o m p m 8- 10 pa3.

5. CkWI, BUlloJIH5lTb KZLK MOXHO 6 0 ~ 1 b u r u e nOBOPOTbl KOpIQ'Ca.

Cnma npmm. ~ O B T O P H T ~ 10- 12 p a .

6. CHAH, HOrU BMMHJTbl, COlTJTb HOrY H pyKaMH llpMmaTb K

~ B O T Y , B T R ~ MBOT - B~UIOX, npu BMTIIMWUH H O ~ U - anox. l l o m p m b 4-8 pm KWOZL worn#.

7. CKIIR, Hanp5lYb MblLUUM )IUIBOTa, 3aTeM p a c c n a 6 H T b . ~ O B T O -

p n T a 15-20 p a .

8. Cnm, ~ o r n B H ~ H ~ T M , n o n e p e M e H H o ~ a n p m b M pacma6w~b M M ~ U U M n p a B o r O n n e B o n , 6enpa. ~ O B T O P H T ~ 15-20 pm.

E m BM H e pa60Tae~e, unn p a 6 m e ~ e a o ~ a , m MOMO q x H u p o -

BaTbcR n B KBapmpe, H a n p u M e p , 3 a m ~ a c ~ p m m e c ~ o h m M H a m -

KO#. T a H l I b I H PUTMWeCKaSl THMHaCTPiKa I lOn MY3MKY nOne3HbI aRIl

@ W ~ U Z I ~ C K O T O 3AOPOBbR, B e r n BO BpeMIl PHTMUYHblX ~ ~ B H x ~ H H B CO-

KpaluaKvrcR sce MMUM, ~ C K O ~ I I ~ C R ~ p o ~ 0 0 6 p a ~ u e ~ u e H ynywa- eTCR O ~ M ~ H BeIlIecTB. T ~ H U M O C O ~ ~ H H O nOJIe3Hbl TeM, Kn, 3aCWKU-

BaeTCH 3a p a 6 0 ~ H ~ cn>JIOM H XUyeTCX H a HenpURTHMe O r u y l u e H H s

WIH 6anb B n03BOHOqHHKe. KCTa'I"n, B TpeHHpoBKaX n O M a eCTb CBOH

onpenenemue nnloc~. Korna BM oma, HHKTO H e n o M e u t a e T BM-

6pan My3MKaJ'IbHOe C O n p o B O W e H H e no BKYCY, a PHTM H T e M n m R -

TU# - no c u n a M .

K O M ~ A ~ K C N9 1 1. BcTa~b~e n p H M 0 , C COM- KOJIeHRMH U CTOnaMU. 3a-

TeM nemo comnx K o n e H u , p m H a ~ ~ T W I O K . O6pamaibe BHHMaHHe H a TO, W&b1 K W e H H C-Cb. n0BTOpWTZ 14 pa3.

2. B c ~ a ~ b ~ e C l U l l P o K 0 PaCCTaBJIeHHMMH HOraMH A UlMPOKO pa3- B e n e H H H M l i B CTOPOHM PYKaMn, 3aTeM BePXHlOlo YaCTb TynO-

B m u a Ha'llMTe nepemmn TO snpam, m a n e B o , swreurarr meuo, npn TOM ~ B O T H e m o r 0 H a n p s r a e T c n . A ~ u x e ~ n e c T a H o B m c H 6onee H ~ H C H B H M M npn n e r K o M cnr6a~un K m e -

~ e # . B ~axsylo mpow no 8 pm.

3. C ~ o f i ~ e C B ~ ~ ~ L L H O , CJIeI-Ka PaCCTaBHB H o r n . H a ~ n o m # T e r0-

n O B y BJIeBO n BnpaBO. no 5 pa3 B KaXUIJW CTOPOHY.

4. BcTaHb~e n p R M 0 . B b ~ m r n ~ a h ~ e 06e p y K U CTOpOHM, npu 3TOM I ~ O E H W M ~ # T ~ TO npaBOe, TO JIeBOe KOJIeHO, KaK M O M 0

BbILUe. ~ p o ~ ~ # T e TO me ~ p ~ H e H H e , n o 6 a m B3MaXH

p y ~ : neeoe KoneHo u npasaH pyKa seepx. no 8 pa3 m o # HO-

rofi, 3aTeM 8 pa3 - PyKa U HOra.

6. llpucec~b, ynepeTbcrr B non p y ~ a ~ u u n e p e o s m p w : 4 mars snepen, 4 uara ~a3an. Bcem no 20 maroB.

7. cMA,H Ha n0ny C IUHpOKO PaCCTaWIeHHMMU HOmMU, nOBOpa-

WIBaTe TYJIoBuLU~ BnpaBO U BJleBO. n0BTOpHTb ll0 8 pa3 B Ka-

mnyIo ~ p o l i y .

8. JI~~llrre H a ~ B O T . q r K a ~ u ynpuTecb B non u, OrIUpaHCb Ha p w U KOJIeHU, ~ O A H U M ~ ~ ~ TYnOBUUIe BBepX, 3aTeM CaJIUTeCb Ha

nrrrKu. Pac~asuBati~e Tynosuue snepen u ~ a 3 a ~ , noKa cHoBa He m e e .

9. Jbme Ha cnurry. Iloosepen~o n o n ~ u ~ a h e coI-Hyrhre B Kme- HRX H O ~ , nonmmm KOneHo 6nme K rpym. n o m p u n no 8 pa3 KWOZI HOTO#.

10. BTOM xe nonoxeHuu H a cnuHe n o n a m H O ~ U BBepx u pasec- TU HX LUUPOKO B C T O ~ O H ~ I , a s a ~ e ~ nenaTb cKpecTHMe nsuxe- HHH HOIXMU. ~ O B T O P U T ~ 20-22 Pam.

11. B TOM xe nonoxeHuu Ha cnuHe nenan nsmuemrr H O ~ M M ,

KaK npu eane Ha Benocunene.

12. 3 a ~ e ~ nepeilnu~e B nonoxeHue a6epe3~u~. llponowarr yn- pameHue usenocunen*, u3 nonoxeHm u6epe31a.i~ onyc~aa- Te BHU3 TO O m , TO JIp)TylO nPRM)'lO HOrY. n0BTOpUTb 20- 30 p a .

13. BCTaHbTe npmo, P ~ K U B CTOPOH~I. Tenepb nonattx nnesu u pym snepen, c~rerxa cru6a~ KoneHH, 3 a m ~ mesn u pyrcrr Ha-

3an. ~ O B T O P U T ~ no 8 pa3 snepen u HW.

14. B m b ~ npnwo. CnenafiTe ruar snpaso B C T O ~ O H ~ , B M ~ B U B

npn ~ M M neBym cTorry, s a ~ e ~ - meBo B CTOPOH~, BMcraBus

npaBylo crony. O m i o s p e ~ e ~ ~ o pa~axwBa21Te pyKaMu, Bce

p e n m n m ammnTyrry mnxe~n#. Korna ~ ~ I U I o ~ a m y r c ~ B

~ a n ~ b ~ c m e # msKe - n m H m c b . l lo~mpmb no 8-10 pa3

B K W P CTOPOHY.

15. ~ ~ K o H ~ W R PHTMWleCKYIO IWMHaCTHKy C~OKO#HMMH ABHXe-

H H R ~ Banbca, 3aTeu OT~OXHUR n nepe- K BOAHMM npo- uenypaM. Y n p m e ~ m sslnonmmrr B cpenHeM Teune, ecnn BaM TPYLIHO, TO H ~ Y U H ~ # W B Me.5IIeHHOM PHTUe, a Yepe3 2- 3 H e n m yfjb~c~pn~e ~ m .

1. H a r ~ m c xonb6b1.3a~e~ cnena#Te mar ~nepennew# ~ o r o l , noBopasnsm npasoe nneso, n mar ~ a m n . l l o m p m TO me npyro# ~oro# . 3 a n ~ 4 ruara anem, 4 mara BnpaBo. norno- ~ R # W Bce no 2-3 pa=.

2. npn~n-re CTO#K~ c W ~ O K O paccTaanemMn H O ~ H mn- p o ~ o PaBeneHmMn pwaun. Tyno~nwe Henonemo. ABH- r a h 6enpaun TO aneBo, TO anpaao. Omospeue~~o noaopa- w m h pyIUInanomn mepx n BW3. l l o m p m 18-20 p a .

3. BCTaHbTe WIIMO, 3aTeM lTOAHRMaeTe JleBOe KOJIeHO U npmylo

pyicy BBepX, a JleBylO PyKy OTBermTe B CTOpoHy li HeMHON Ha-

3a.U. ~ O A My3bIKy M~H- ITOJlOXeHUe pyK R HOr. n0BTOpn'Tb

20-22 pa3a. 4. B ~ I m o m , mapo~o paccTasnB HOW, 3 a ~ ~ crnbam n e m

KOJlCHO, llOAHHMaeTe PYKli BBePX H HaKJIOJWeTeCb BJIeBO, TO

Xe BnpaBO. ~ o B T O P H T ~ 20 pa3.

5. B c T ~ H ~ R , UHpoKO PaCcTaBnB HOW, ITaJIbllbl pyK COMKHKE.

Ha~nomiiTe TynoBnlue snepen, o r rym pym uemy HOT,

abrnanm nBnxeHne anpyxam*. llponenaihe 20-22 pa3a.

7. CUJISl npflM0, 3aXBaTHTe 06e CTJTlHM pyr<aM'n H HaKnOHnTeCb

snepen. n o ~ m p m 18-20 p a .

10. n~rre Ha WBOT, H O ~ B~ITIIH)W,I n COMI<HYIW. l l o n e p e ~ e ~ ~ o xnonahe nanolua~n nepen ronoao# n 3a cnn~o# , ronoBy npn TOM nepmTe KaK M O ~ O w w e . I~OBTOP~TL 18-20 p a .

E c n ~ B ~ I B X O ~ O I . L I ~ # @ ~ ~ H Y ~ C K O # W p ~ e , HO Haxonnwcb B me- TeHHOM P;YllleBHOM COCTOIIHHH, TO nonpo6yh-e 3aHUMaTbCII JlO nOJI-

H o r n @li3HYe~t<0lW H3HeMOXeHHII. 3 0 X O ~ ~ L U H # cnoco6 CH5ITb Ha-

npmcesee.

k J I H BbI XlteTe OT c e 6 ~ CnWllIKOM MHOTOM), 3TO MOXeT YBWIH-

rm xqxmmoCTb Heynarn, KOTOP~R yxynlum Bawe H 6e3 TO^ He-

Baxu-toe caMoZIyBcTsne. Ecnn me n p m n ~ o # nenpeccm aanrreTcn nepesanpmceme n CJIHIIIKOM 6onbwo2ir o6.be~ p a 6 m , sparn cow- TYIOT ncnpo60~am ~e~0nnm.i H a paccna6neme. Bnon~e BO~MOXHO,

m, B ~ M noMoryr C H R ~ HanpIIxeHne O ~ ~ I Y H E J # ~ennar# nym, nn6o xwfrm pena~camefi nnn #on>#.

TemM pym c ~ e ~ n e p a ~ y p o t t BonM +37...+39 'C omMBaeT pac- cna6nmmee n ycnoKanmmee ne#mne. Ta~ot i nyru uenecoo6- P a H O npUHElMaTb n0Clle ~ ~ H I I T H # , CBII3aHHbIX C yMCTBeHHMM ZtnH

@ A ~ W U ~ C I M M HaIlPIM(eHHeM.

TennaR BOna JIOJ'MHa CTeKaTb OT 3aTblnKa K n03BOHOYHUKY, MIIr-

KO MaCCAPYII K O W n BbI3MW npMIITHOe OLUJTUeHHe BO BCeM TWIe.

llpe TOM yMeHbwaeTCII Harrpmemie cocynor, n ~6[1l1~. Kpow~oc- m e cocywr pacmpmmn, a mmoe Maccamoe ne#mne crpyn BO-

l~bl m M y n u p y e T ~poBOOGpauemte. P a c c n a 6 n e ~ ~ b r e M ~ I U ~ I u T ~ H M

narryram y n y w e H H o e n u T a H u e , B HHX y M e H b r u a e T c n a p T e p w a n b -

HOenaBJleHHe, aKTUBH3UP)'IOTCII O ~ M ~ H H M ~ IlpOLIeCCbl, BblMMBalOT-

crr, n p o n y n M ~era6onws~a - c n y r H H m ~CT~JIOCTH.

I l p n e ~ ~ e n n o m nyrua c n e n y e T H ~ W H ~ T ~ cnema -remo# ~ono#, n H w b s a ~ e ~ n o c T e n e H H o ysenw~m ee TeMnepa-rypy. He CTOUT

C p a 3 y n 0 n B e p m T b CBOe T W O pe3KOMy T~I ' I J IoBOM~ B O ~ ~ I ~ # C T B H I O - 3TO MOXeT BbI3BaTb H e n p W T H b I e OUlyIUeHHH, TaK KaK CHCTeMa T e p -

MOperynI lUHA H e MOXeT OTBeTHTb H a p a 3 A p a X e H U e MiTlOBeHHO. no- We TaKOrO T e W O m JQWJa H e PeKOMeHnyeTCR 0 6 n k i ~ a ~ b ~ I l xonomoR Emno#. OCTO~OXHO ~ m p m c b M R ~ M n o n m H u e M H a c y x o , 3 a ~ e ~ HeMHOIY) IIOneXCUTe UJIH nOCWIMTe B CBO~ORHO# nose.

Pena~CalIEUl- 3'0 MCIUJl B03Re#CTBW H a ~ a r I L l e q ~ ~ # TOHyC C

UeJIbtO CHRTkiH nOBbIllIeHHOr0 HePBHO-nCHXMYeCKOT0 H a n p R m e H W

H B H P a B H H B a H W 3MOWOHaJlbHOTY) COCTORHW. OH 3aKJIH)qaeTCR

B p e 3 ~ 0 ~ C o r c p a u e H m i onpenene~~oi3 rpynrrar MHWU c nocneny- IOUM a n H T e n b H M M H KaK M O ~ O k n e e n o n H M M p a c c n a 6 n e ~ ~ e ~ . B MOMeHT COKpaLUeHHII MMLLlU K m B b O T R K a e T B CUCTeMy B m H -

H e l l 3 K ~ O B O O ~ ~ ~ U ~ H ~ H , a KaK TOnbKO H a n p R m e H H e CHHMaeTCH, HH-

T~HCABHO n p m u B a e T K ~ ~ r n e q ~ o f t m. npu ~ T O M I-I~OHCXORUT

caoeo6pm~m rAMHaCTElKa HePBHbIX UeHTPOB, B ~ ~ ~ T ~ ~ U B H O # HepB-

HO# CHCT~MM. non~arr p e n a K c a u m - m H e npocTo paccna6ne~ue M~ILUU, m ewe u oc~o60me~ue C O ~ H ~ H W .

~ ~ T O B H C ~ K 3aHIITWM, CHHMkfTe CTeCHIIlOU[YIO OReXJQ', %CbI H

o m . l l o ~ e w e ~ ~ e nonmo 6- n p o B e T p e H o , 6e3 RPKO~O O c B e u e -

r n ~ H m a . Hanknee mnnwioe n o n o x e H H e T e n a npe p e n a K c a -

UUH - en03a Kyrlepa*: BH cmm H a cryne, K o n e H n p a c c T a m e H M

non y r n o M 4S0, n p e n n n e s b H o n u p a r o T c R H a Benpa, ronosa C B O ~ O ~ H O

O r r W e H a . n p H 3TOM B m M n U l l l b llpOCTOTa, eCTeCTf3eHHOCTb H YC-

T O ~ ~ U B ~ C T ~ n 0 3 M . M ~ I W U M n(UUKHU 6 b l ~ b nOnHOCTbH) paccna6ne- HbI. 3 T O r 0 l l P e ~ C T d B b T e , lCELK TIM<eCTb MeaReHHO CllyCKaeTCH IT0

~ a l u e ~ y ~ e n y H yxom~ B 3em10, o u y r ~ x CBOH p w , ~ o r u , q e m c r H

OYeHb T R m ~ b I M H H TeflRblMH. C 0 3 ~ a H M e COCpenOTO9bTe H a WM-TO

ITPWTHOM, OTBneWHHOM. A b l x a ~ H e nOJIXCH0 6 b l ~ b IIIIY~OWM H PaB-

HoMepHbIM. C e a ~ c penaKcaunn sa~nlosae~crr B HanpRxeHuu BTese-

Hne 7- 10 c KWO# rpynnbl M ~ I L I I U c nocnenylOwM paccna6ne~ue~ B Teqeme 15-20 MUH.

Heo6xom~o nOMHHTb, YTO PeJlaKCaUHR - 3TO HaBblK, KOTOP~I#

n p u o 6 p e ~ a e ~ c ~ B nOCTORHHblX nOCneAOBaTenbHMXTPeHHpBKaX 6e3

c n e m n HeHyxHoro @opcupsa~urr. q e ~ r~ry6xe penaKcauurr, TeM ~ O J I H O U ~ H H ~ # OTnbIX U TeM MeHbUe OTpHUaTenbHOe BJlARHHe

cTpeccoB H nepeHanpmeHwn. Aymremm TpeHApoBKa M fi0ra npM H3BeCTHOM HaBblKe TaKme

noMoryr BaM paccna6u~bcrr.

O C H O B H ~ no= PenaKcauuti y # O ~ O B H ~ B ~ C T H ~ KaK ~Ulasaca~a* ( U M ~ ~ T B ~ n03ao). %O n03a Wle~bHOrO OTnMXa: Ten0 IlOJIHOcTaIO

paccna6ruIe~c~, a MOW OTKnosaeTcn. Eue npe~~erpesecmfi spase- BaTenb r u n n o ~ p a ~ 3 a ~ e m : ullptipona ne#m~yw amMaTusecm, 6es pmwmeHww. 3a HecKon ~ K O M H ~ qeno~esecm# O ~ I X H U ~ M ,

IlCKXMKa TaK XOPOUO IlpHXOWlT B PaBHOBeCHe, KaK 6 y m YWIOBeK

npocnan M H O ~ sacoB Ha csexeM ~03nyxe.

flSI-R Ha CTIHlry, PYI<EI &nmb ~ O K O B , nSTIUi H HOCKU BMeCTe, 31-

~p0ih-e m m , HanpRmTe cHasana Bce M ~ I U L U A Tena, a m - e ~ pa so^

paccna6b~ecb. npn TOM rOnoBa CK~OHHTCR H ~ ~ O K , p y ~ ~ onporn- HJTCR: B C T O ~ ~ H ~ I , H O ~ A pa30iUyrc11. A ~ m u e MeaneHHOe H pm- m o e . Omburathe. 3 a ~ e ~ M M ~ ~ ~ H H O ~ a s u ~ a i h - e paccna6~1e~weo~

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