F]ÊL O@JQEMJMNXLTBL

  stl fuêl ms bhmle plrl o`jdbnlrel o`n me peln hm lebjmntlobÿn qum klyls lhqubrbh` plrl p`tmnoblr e`s
rm
rmsue
suetl
tlh`s
h`s y me o`n`o
o`n`objb
bjbmnt
mnt`,
`, ut
utbebebz
bzlnh
lnh`` mstls
mstls bhmls
bhmls hm prmp
prmplr
lrlo
lob`n
b`nms,
ms, rmomt
rmomtls
ls y mnsmü
mnsmülnz
lnzls
ls
nutrbob`nlems o`n els olntbhlhms y els crmoumnobls hm lebjmnt`s qum kly mn tu peln hm lebjmntlobÿn
`rbmntlh` l tu `dimtbv`.
Hm mstl c`rjl, tu lebjmntlobÿn smfubrì mstlnh` lebnmlhl o`n tu jmtl y ms` lomemrlrì me pr`oms` hm
mv`euobÿn lujmntlnh` tu j`tbvlobÿn p`r el ormltbvbhlh y sld`r hm els Tmomtls.
\um e` hbscrutms

Tmomtls9

<)Q@EE@ L EL OT
OT JL O@N
O@N QLQL_
BNFTMHBMNXM_
811 fr hm p`ee`
?11 fr hm plpls
J`rrÿn
pmrmibe
vmrhm`
<11 oo hm emokm
4 ouoklrlhls hm jlbomnl
<11 fr hm qums` cbrjm hmsormjlh`

QTMQLTLOBßN
O`rtlr me p`ee` mn 8 cbemtms, o`rtlr els plpls mn r`hlils, y o`obnlr o`n me j`rrÿn mn un sltân tlplhl o`n r`obÿ vmfmtle `
sprly.
Qlrl rmlebzlr el slesl hmrrmtbr me qums` o`n el emokm, lfrmflr el jlbomnl, me vmrhm` y me pmrmibe, eumf` msplrobr s`drm me
pelt` yl tmrjbnlh`.

4)QL_X E H D T NI NL_
BNFTMHBMNXM_9
3 dmrmnimnls
? t`jltms sbn pbme nb smjbeel
< omd`eel
_le l fust`
4 oelrls hm kumv`

QTMQLTLOBßN
Kmrvbr els dmrmnimnls. ]nl vmz o`obhls y msourrbhls, pbslr juy dbmn. Q`r smplrlh` sm rmk`fl el omd`eel iunt` o`n e`s
t`jltms. _m lfrmfl l el jmzoel lntmrb`r. Dltbr els oelrls y moklr unl plrtm mn me c`nh` hm el lslhmrl, bno`rp`rlr els
dmrmnimnls, oudrbr o`n els oelrls rmstlntms y eemvlr l k`rn`.

?)OLTN JLFTL T EE NL
Ebomnoblh` mn Nutrbobÿn7 Mjjlnume Omstlr` J.Q 8?=?
 

F]ÊL O@JQEMJMNXLTBL

BNFTMHBMNXM_
611 f hm olrnm jlfrl (Nlefl, d`el hm e`j`, oulhrlhl, plemtl, oulhrbe, p`ee`, pmsolh`)
< omd`eel jmhblnl
< pbjbmnt`
? ouoklrlhls hm slevlh` hm lvmnl
? ouoklrlhls hm fmrjmn hm trbf`
= obrumels plsls hmsolr`zlhls
oleh` hm vmrhurls ebfkt
omd`eel hm vmrhm`, l fust`
QTMQLTLOBßN
Hmsfrlslr el olrnm. Tmlebzlr un o`rtm mn me omntr`. Qbolr el omd`eel y me pbjbmnt`, jmzoe
jmzoelr
lr o`n me slevlh` y me fmrjmn y
slepbjmntlr. Tmeemnlr mn me omntr` el olrnm memfbhl y h`rlr el olrnm mn unl `eel r`oblhl o`n sprly/ r`obÿ vmfmtle. ]nl
vmz qum mstâ h`rlh` hm ljd`s elh`s o`obnlr mn k`rn` j`hmrlh`.
Qlrl el slesl9 o`rtlr omd`eel hm vmrhm` y rmk`flr. Eumf` o`e`olr els obrumels klstl qum sm p`nfln tbmrnls. Lfrmflr 8
ouoklrlhls hm oleh` hm vmrhurls ebfkt, pr`omslr el jmzoel, slepbjmntlr y slesmlr el prmplrlobÿn.

8)Q@EE@ L EL OTB@EEL
BNFTMHBMNXM_
8-3 prmsls hm p`ee` sbn pbme
4 omd`eels
? t`jltms
8 r`hlils hm oleldloên
< liê vmrhm
oleh` hm vmfmtlems ebfkt
li` mn p`ev`
pmrmibe
pbjmntÿn, sle y pbjbmntl

QTMQLTLOBßN
_lepbjmntlr me p`ee`. O`rtlr el omd`eel, e`s t`jltms y me liê vmrhm mn r`hlils cbnls. O`e`olr unl plrtm mn unl olomr`el,
lfrmflr els prmsls hm p`ee`, me li` pbolh` y rmpmtbr `trl olpl hm vmfmtlems.
O`nhbjmntlr, msp`ev`rmlr o`n pmrmibe y r`oblr o`n me pbjmntÿn hbeubh` mn me oleh`. O`obnlr o`n `eel tlplhl. Lplrtm
o`obnlr le vlp`r ` kmrvbr me oleldloên o`rtlh`
o`rtlh` mn oud`s, oulnh` mstâ tbmrn` lfrmflr l el olomr`el, rmv`evmr o`n oubhlh`
hm n` hmslrjlr, tmrjbnlr el o`oobÿn y smrvbr.

=)Q@EE@ LE O]TTR
BNFTMHBMNXM_
8-3 prmsls hm p`ee` sbn pbme
oleh` hm vmrhurls ebfkt
omd`eel hm vmrhm`
ourry, sle y pbjbmntl

QTMQLTLOBßN
O`e`olr mn unl slrtân me p`ee` o`n p`ol olntbhlh hm oleh` y o`obnlr klstl qum t`jmn o`e`r. Mn el jbsjl `eel lfrmflr 
jìs oleh` y me ourry l fust`. Lfrmflr el omd`eel prmvbljmntm sletmlhl mn oleh`. _lepbjmntlr y smrvbr s`drm me p`ee`.

Ebomnoblh` mn Nutrbobÿn7 Mjjlnume Omstlr` J.Q 8?=?

 

F]ÊL O@JQEMJMNXLTBL

3)T O XL H QLN BNX FTLE9

QTMQLTLOB@N9
-< gbe` hm klrbnl bntmfrle.
- < s`drm hm emvlhurl.
- _mjbeel l memoobÿn y olntbhlh tljdbân l fust`. (ljlp`els, sâslj`, ebn`, okêl, mto.)
- < ouoklrlhl hm lzùolr.

- _le l fust`.
</4 tlzl hm lful tbdbl.
- Lful crêl.

QTMQLTLOBßN
Mn un d`e, p`nmr el emvlhurl y hbs`evmrel mn el </4 tlzl hm lful tbdbl y lfrmflr el ouoklrlhl hm lzùolr.
]nl vmz qum mstâ dbmn bno`rp`rlh` t`h`, lfrmflr ? ouoklrlhls hm el klrbnl bntmfrle. Hmdm qumhlr unl jmzoel eêqubhl
pmr` mspmsl, n` lfulhl.
Hmilr mst` rmp`slr p`r <1 jbnut`s y oudbmrt`.
Qlslh`s e`s <1 jbnut`s, lfrmflr hm l p`o` el klrbnl y lful crêl klstl o`jpemtlr me gbe`.
Hmdm smr ljlslh` n` dltbh`.
]nl vmz qum el jlsl mstl ebstl, n` sm pmfl mn els jln`s, lfrmflr el sle y els smjbeels.
Hmilr mstl jlsl rmp`slr tlplhl p`r ?1 jbnut`s.
T`oblr un j`ehm o`n lombtm vmfmtle y k`rnmlr p`r 4= jbnut`s l 4=1¹.
Me tbmjp` hm o`oobÿn p`hrêl smr bnoeus` ?1 jbnut`s, hmdms pbnoklre` y qum me plebt` slefl smo`, sbn jlsl.

6)S F XLE _ T EE N@_

BNFTMHBMNXM_
< vmfmtle p`r pmrs`nl plrl rmeemnlr (8 pbjbmnt`s ` 8 t`jltms ` 8 zlpleebt`s)
?11 f hm olrnm jlfrl j`ebhl ` p`ee` ` pmsolh`
4 omd`eels
4 tlzls hm mspbnlol pbolhl ` hm zlnlk`rbl rleelhl
8 p`rob`nms hm slesl delnol (vmr prmplrlobÿn)
< hbmntm hm li`, `râfln`, sle y pbjbmntl

QTMQLTLOBßN
O`obnlr e`s vmfmtlems le vlp`r. O`rtlr p`r el jbtlh. \ubtlr el puepl o`n unl ouoklrbtl y pbslrel. O`e`olr mn unl slrtân
o`n un p`qubt` hm lful e`s vmfmtlems plrl rmeemnlr, tlplr y o`obnlr l cumf` dli`. Lfrmflr el puepl hme vmfmtle pbolhl y
rmeemnlr o`n mstl prmplrlobÿn e`s vmfmtlems. Lo`j`hlre`s mn unl cumntm y hbstrbdubr el slesl delnol, frltbnlr.

;)OLY] EL H LX]N (< p`robÿn)

BNFTMHBMNXM_
< eltl hm ltùn le nlturle
µ hm pbjbmnt` r`i`
< zlnlk`rbl
< t`jltm
? ouoklrlhls hm omd`eel hm vmrhm` pbolhl
4 ouoklrlhls hm qums` ebfkt mn kmdrls
sle y pbjbmntl
QTMQLTLOBßN
Ebomnoblh` mn Nutrbobÿn7 Mjjlnume Omstlr` J.Q 8?=?
 

F]ÊL O@JQEMJMNXLTBL

T`oblr unl slrtân o`n r`obÿ vmfmtle/ sprly, o`e`olr el omd`eel pbolhl y o`obnlr. Lfrmflr me pbjbmnt` y me t`jltm pbolh`s.
_lepbjmntlr, bno`rp`rlr el zlnlk`rbls y me ltùn. Eemvlr l unl olzumel y msp`ev`rmlr o`n me qums`. Frltbnlr.

2)J TE]YL L EL OT JL
BNFTMHBMNXM_
¾ gbe` hm cbemtms hm jmreuzl
4 omd`eels pbolhls
< pbjbmnt`
omd`eel hmr`i`
vmrhm`
4 t`jltms sbn pbme
<=1 f hm qums` delno` hmsormjlh`
t`jbee`, ledlklol
sle y pbjbmntl

QTMQLTLOBßN
O`nhbjmntlr me pmsolh` o`n els kbmrdls, o`e`olr mn unl cumntm plrl k`rn` u `eel hm tmceÿn y o`obnlr l cumf` dli`.
Lplrtm pbolr cbnljmntm els omd`eels y me pbjbmnt`, o`e`olr mn unl slrtân o`n un p`qubt` hm lful, tlplr y o`obnlr le
jênbj`. Oulnh` mstân tbmrn`s lfrmflr me t`jltm mn oudbt`s, o`ntbnulr el o`oobÿn sbn hmslrjlr y rmtbrlr hme cumf`,
lfrmflr me qums`, jmzoelr, o`nhbjmntlr y oudrbr me pmsolh` o`obh`, tmrjbnlr hm olemntlr le jênbj`. Lo`jplülr o`n
mnslelhl hm vmfmtlems oruh`s.

<1)QLNLOK H S TH _
BNFTMHBMNXM_
? zlpleebt`s elrf`s
< tlzl hm okluokls
rljbt`s hm drÿo`eb
º vls` hm vbn` delno`
`râfln`, sle y pbjbmntl

QTMQLTLOBßN
O`obnlr le vlp`r e`s vmfmtlems p`r smplrlh`, bno`rp`rlre`s eumf` l unl slrtân, o`nhbjmntlr y tmrjbnlr el o`oobÿn o`n
vbn` delno`.

<<) N_LELHL H LX]N

BNFTMHBMNXM_
4 eltls hm ltùn le nlturle
8 t`jltms
< pbjbmnt` j`rrÿn
< plpl frlnhms
4 ouoklrlhls hm lombtunls vmrhms
 iuf` hm ebjÿn
ebjÿn y ledlo
ledloll pbolhl

QTMQLTLOBßN
O`obnlr me pbjbmnt` s`drm unl pelnokl, plrl qumjlr el pbme. Ldrbr, pmelr y pbolr dbmn okbqubt`. O`obnlr els plpls le vlp`r 
` bno`rp`rlrels mn unl olomr`el o`n p`ol olntbhlh hm lful y tlplhl, rmtbrlr oulnh` mstân dbmn tbmrnls, pmelr y pbolr.
Qbolr els lombtunls,
bnfrmhbmntms. o`rtlr
Lfrmflr el mn yhlh`s
ledlol e`s t`jltms y jmzoelr o`n me ltùn hmsjmnuzlh`. Jmzoelr me rmst` hm e`s
lhmrmzlr.

Ebomnoblh` mn Nutrbobÿn7 Mjjlnume Omstlr` J.Q 8?=?

 

F]ÊL O@JQEMJMNXLTBL

 
<4)CBE X H J TE]YL O@N KB TDL_
BNFTMHBMNXM_
3 cbemtms hm jmreuzl sbn mspbnl
 iuf` hm 4 ebj`nms
ebj`nms
4 omd`eels hm vmrhm`
t`jbee`, `râfln`, pmrmibe

QTMQLTLOBßN
Mn unl slrtân ` olomr`el hm tmceÿn r`oblhl o`n sprly vmfmtle, o`e`olr el omd`eel hm vmrhm` pbolhl. O`nhbjmntlr o`n sle,
pbjbmntl y `râfln`. O`e`olr e`s cbemtms mnobjl y r`oblr o`n me iuf` hm e`s ebj`nms, pmrmibe y t`jbee`, o`ob
o`obnlr
nlr l cumf` dli`
klstl qum t`h` mstâ tbmrn`, hmstlplr klstl qum me iuf` sm mvlp`rm t`tlejmntm. Msp`ev`rmlr le cbnle o`n jìs pmrmibe.
Lo`jplülr o`n vmfmtlems oruh`s ` le vlp`r.

<?)_LEX LH@ H Q _OLH@

BNFTMHBMNXM_
< eltl frlnhm hm ltùn ` oldleel le lful
< pelntl hm mspbnlol
< omd`eel
< pbjbmnt` r`i`
<11 f hm qums` delno` hmsormjlh`
sle y pbjbmntl

QTMQLTLOB@N
O`e`olr mn unl slrtân o`n un p`o` hm lful el omd`eel y me pbjbmnt` o`rtlh`s mn oulhrbt`s, slelr tlplr y o`obnlr. L
jbtlh hm el o`oobÿn lfrmflr el mspbnlol oruhl, elvlhl y pbolhl, tlplr, lfrmflr sb ms nmomslrb` un p`o` jìs hm lful.
Oulnh` mstâ o`obh` bno`rp`rlr me qums` delno`, jmzoelr dbmn y p`r ùetbj` lfrmflr me ltùn, jmzoelr, tlplr y o`ntbnulr 
p`r un`s jbnut`s el o`oobÿn l cumf` sulvm.

<8)JBEK@IL_ H J TE]YL.

BNFTMHBMNXM_9
Cbemtms hm jmreuzl, plpl, ebjÿn, emokm, qums` delno` hmsormjlh`, omd`eel o`jùn ` hm vmrhm`, ledlklol, qums` cbrjm
hmsormjlh` ` ebfkt, sle y o`nhbjmnt`s l fust`.

QTMQLTLOBßN
Kmrvbr ` o`e`olr mn vlp`rmrl els plpls o`rtlhls mn r`hlils. Q`r `tr` elh`, mn unl olomr`el mn k`rnleel, o`e`olr emokm
o`n me qums` delno` hmsormjlh` y rmk`flr el omd`eel. Lülhbr dlstlntm iuf` hm ebjÿn, el ledlklol y e`s o`nhbjmnt`s l
fust`. Qumhm lülhbrsm tljdbân unl ouoklrlhl hm j`stlzl.
Mn unl cumntm plrl k`rn`, hbsp`nmr unl olpl hm cbemtms hm jmreuzl, unl olpl hm plpls y el slesl qum prmplrlj`s, `trl
olpl hm cbemtms, plpls y slesl. Q`r uetbj` lülhbj`s r`hlibtls hm qums` cbrjm hmsormjlh` y eemvlj`s l k`rn`, klstl qum
sm o`obnmn e`s cbemtms.
@pob`nle9 pumhm rmmjpelzlrsm el plpl p`r dltltl ` zlplee`

<=)FLEE XBXL_ H LS NL _LE]HLDE _

BNFTMHBMNXM_
Ebomnoblh` mn Nutrbobÿn7 Mjjlnume Omstlr` J.Q 8?=?
 

F]ÊL O@JQEMJMNXLTBL

4 dlnlnls jmhblnls
4 tlzls hm lvmnl
< tlzl hm klrbnl bntmfrle
Mnhuezlntm n` oleÿrbo` l fust`
Msmnobl hm vlbnbeel
=1 fr hm numoms
< dlrrl hm ok`o`eltm ljlrf` =1fr 

QTMQLTLOBßN
Jmzoelr t`h` mn un d`e, br lfrmflnh` el klrbnl y el lvmnl klstl qum vlyl t`jlnh` o`nsbstmnobl, eumf` lrjlr els
fleemtbtls mn un pelt` o`n unls ouoklrlhls hm klrbnl bntmfrle plrl qum n` sm pmfumn, o`e`olr mn k`rn` ` mn sltân
tlplhls, lpr`xbjlhljmntm <= jbnut`s p`r elh` l cumf` dli`.

<3) JBELN _L_ H LS NL

BNFTMHBMNXM_
=11 fr hm p`ee`
º tlzl hm pln rleelh` bntmfrle
< tlzl hm lvmnl
pr`vmnzle
< kumv`
QTMQLTLOBßN
Jmzoelr el pr`vmnzle o`n me kumv`, eumf` pls` e`s cbemtms hm p`ee` p`r el jmzoel, y eumf` p`r el klrbnl bntmfrle y el lvmnl
(prmvbljmntm jmzoelhls mn un rmobpbmntm lplrtm), eumf` o`e`o` me sltân ` me k`rn` l cumf` j`hmrlh`, lfrmf` r`obÿ
vmfmtle plrl mvbtlr qum sm pmfum (prmcmrmntmjmntm tmceÿn), lpr`xbjlhljmntm
lpr`xbjlhljmntm <= jbnut`s hm un elh` y <1 hme `tr` elh`.
(br o`ntr`elnh`)

<6)  KLJD]TF] _L_ H _@IL X [X]TBYLHL9

<6)
 <11 fr hm s`il tmxturbzlhl, 8 ouoklrlhls hm klrbnl, omd`eel, < hbmntm hm li`, o`nhbjmnt`s, pbsol hm sle y pbjbmntl.
Tmj`ilj`s el s`il tmxturbzlhl o`n lful olebmntm, eumf` qum sm kbhrltl lfrmflj`s e`s bnfrmhbmntms pbolh`s dbmn cbn`s y
jmzoelj`s, eumf` o`obnlj`s o`n r`obÿ vmfmtle y rmobpbmntm tlplh`.

<;) KLJD]TF] _L S FLNL H LTT@Y BNX FTLE9

4 tlzls hm lrr`z bntmfrle mn o`obh`, < omd`eel, hbmntm hm li`, ? ouoklrlhls hm smjbeels hm fbrls`e, klrbnl hm jlêz ` lrr`z
klstl c`rjlr el jlsl, eumf` o`obnlr o`n r`obÿ vmfmtle tlplh`, mstl jbsjl pumhm uslrsm tljdbân rmmjpelzlnh` me lrr`z
bntmfrle p`r quên`l u `tr` bnfrmhbmntm

<2) D@OLHBX@_ H S TH]TL R LTT@Y RLJLNB

BNFTMHBMNXM_9
?zlpleebt`s (o`junms ` zuqubnb)
< tlzl hm lrr`z yljlnb yl kmrvbh`
</4 omd`eel o`rtlhl mn oudbt`s.
<_le,
kumv` mntmr``râfln`,
pbjbmntl, y ? oelrls.e`s o`nhbjmnt`s qum prmcbmrln.

Ebomnoblh` mn Nutrbobÿn7 Mjjlnume Omstlr` J.Q 8?=?

 

F]ÊL O@JQEMJMNXLTBL

 QTMQLTLOB@N9
Tmk`flr mn slrtân lntblhkmrmntm o`n sprly vmfmtle, e`s zuqubnbs mn rmdlnlhls cbnls y el omd`eel o`rtlhl cbnl. L cumf`
dli` y tlplh`. Oulnh` yl mstì tbmrn`, msourrbr eêqubh` hm o`oobÿn y lfrmflr me lrr`z yl o`obh` (pumhm smr `pobÿn).
Jmzoelr. Lfrmflr me kumv` o`n els oelrls, slepbjmntlj`s lpmnls jmzoelh`. Xmrjbnlr o`n mspmobls. ]nbr t`h` juy dbmn
mn un d`es.
O@OOBßN9
Mn slrtân lntblhkmrmntm o`n sprly vmfmtle, l cumf` emnt`, lyuhlrsm o`n ouoklrl, br lrjlnh` e`s d`olhbee`s. O`obnlr hm
ljd`s elh`s p`o`s jbnut`s (sÿe` sm hmdm o`obnlr me kumv`).
Tìpbh`, sbjpem y rbo`. _m pumhm tmnmr el prmplrlobÿn mn el kmelhmrl y le j`jmnt` sm lfrmfln e`s kumv`s, juy prìotbo`.

41
41)) X JQ K L EL NLTLN
NLTLNIL
IL

BNFTMHBMNXM_
4=1 f hm Xmjpm nlturle.
4 ohls hm slesl hm s`il.
? ohls hm sbr`pm hm lflvm.
4 ohls hm vbnlfrm hm lrr`z.
</4 ohbtl hm imnfbdrm.
</4 ohbtl hm sle.
Iuf` y rleelh. hm<nlrlnil.
< ohl hm klrbnl lrrurruz.
< ohl hm lful.
QTMQLTLOBßN9
Mn un d`es jmzoelr el slesl hm s`il, me iuf` y rleelhurl hm nlrlnil, vbnlfrm, sle, sbr`pm, li` y mspmobls.
➬_mplrlr me Xmjpm hm el slesl y o`obnlr mn slrtân hurlntm = jbnut`s, lfrmflnh` hm l p`o` el slesl plrl qum n` sm
pmfum.
➬Mn un pelt` p`nmr el klrbnl hm lrrurruz y lfrmflr lful rmj`vbmnh` plrl hbs`evmr.
➬ Lfrmflr yl hbsumetl el slesl plrl e`frlr tmxturl smjb mspmsl.
➬_mrvbr me Xmjpm o`n el slesl y smjbeels hm sâslj` (`pob`nle).

4<) KLJD]TF] _L_ H \]ÊN@L

Bhmle plrl o`jmr lef` hbcmrmntm y slebr hm el rutbnl hm t`h`s e`s hêls.
_mnobee`/rbo`/sleuhldem/sùpmr
Bnfrmhbmntms9 nutrbtbv`.
⏹<4= fr hm quên`l
⏹Jmhbl omd`eel
⏹Jmhbl zlnlk`rbl
⏹]n tr`z` hm j`rrÿn r`i`
⏹8 ouoklrlhls hm Klrbnl hm flrdlnz`
Qrmplrlobÿn9
<. O`obn` el quên`l (elvlhl) hurlntm <1-<= jbnut`s klstl qum mstm o`obhl.
4. rmk`flr el omd`eel, zlnlk`rbl y j`rrÿn o`n r`oê` vmfmtle un`s jbnut`s.
?. jmzoelr e`s bnfrmhbmntms o`n unl oelrl hm kumv`, y eumf` lfrmflr el klrbnl hm flrdlnz`.
8. o`obnlr y hbscrutlr 
HLX@9 me pln hmdm smr bntmfrle y hmdm lfrmflrsm vmrhurls l memoobÿn mimjpe` (t`jltm, emokufl mto.) hm mstl c`rjl
lujmntlj`s me lp`rtm hm cbdrl, vbtljbnls y jbnmrlems, y sm pumhmn lfrmflr plpls le k`rn`.

44) QBYYL \]ÊN@L

Ebomnoblh` mn Nutrbobÿn7 Mjjlnume Omstlr` J.Q 8?=?
 

F]ÊL O@JQEMJMNXLTBL

Mstl rmomtl ms bhmle plrl uslr hm vmz mn oulnh` lo`jplülhl hm el p`robÿn hm pr`tmênl y el mnslelhl, ` dbmn o`j` unl
dumnl `pobÿn plrl hlrsm un fust`, yl qum el quên`l ms juok` jìs nutrbtbvl, tbmnm jìs pr`pbmhlhms y ms un kbhrlt`
o`jpemi`, t`tlejmntm e` O`ntrlrb` l el klrbnl hm el pbzzl.
Bnfrmhbmntms
º tlzl hm quên`l Mn oruh`
< tlzl hm lful.
4 kumv`s frlnhms.
<=1 fr hm qums` cbrjm ebfkt ` hmsormjlh`.
Lombtm hm `ebvl vbrfmn. º ouoklrlhbtl hm sle hm li` (li` smo` j`ebh` y sle hm jmsl)
jmsl)
º ouoklrlhbtl hm `râfln` smo`.
º ouoklrlhbtl hm ledlklol smol.
º ouoklrlhbtl hm emvlhurl
JL_L HM \]BN@L QLTL QBYYL.
Qrmplrlobÿn9 kmrvbr </4 tlzl hm quên`l mn < tlzl hm lful, msourrbr y jmzoelr o`n 4 kumv`s frlnhms dltbh`s l jln`.
Qrmolemntlr me k`rn` y mn pbzzmrl o`n sprly vmfmtle v`eolr el jmzoel, oulnh` yl o`obn` me kumv`, lfrmflr me rmst` hm
bnfrmh, qums` cbrjm ebfkt y mspmobls. _lem l el pbmhrl, cbnbtl, sb el qubmrmn jìs frumsl, <thm quên`l mn oruh` y 8 kumv`s,
slem jìs letl. ➬O`jprlr
 O`jprlr quên`l yl elvlhl, sbn` Mniulflr el juokls vmoms. ➬K  Kmrvbr
mrvbr el quên`l klstl q sm vml o`j`
trlnsplrmntm.
_m pumhm rmlebzlr unl vmz p`r smjlnl sb tu bntmnobÿn ms hbsjbnubr frlsl.

4?) QBYYL BNX FTLE

Qbzzl l el pbmhrl bntmfrle.
Bnfrmhbmntms
⏹411 fr hm klrbnl bntmfrle
⏹=1 fr hm klrbnl o`jùn
⏹4 ouoklrlhls s`pmrls hm lombtm
⏹Jmhbl tlzl hm olcâ hm lful
⏹< ouoklrlhl hm p`strm hm emvlhurl.
Lfrmflh`9
⏹4=1 fr hm qums` cbrjm hmsormjlh`
⏹Lombtunls
⏹Smrhurls l memoobÿn
Qrmplrlr t`h` y hmilr emuhlr ?1 jbnut`s, eumf` lfrmflr l el pbzzmrl y hmilr emuhlr `tr`s 41 jbn, pbntlrel o`n t`jltm,
lfrmflr pr`vmnzle y o`obnlr <1 jbnut`s hm k`rn`, eumf` lfrmflr me qums` y els vmrhurls.
Q`robÿn plrl 4-? pmrs`nls.
Nutrbmntms </8 pbzzl9
⏹<= fr hm pr`tmênl
⏹?1fr hm kbhrlt`s
⏹juokl cbdrl
Bhmle plrl pmrs`nls qum dusoln o`jmr lef` hbstbnt` sbn slebr hm e` sleuhldem.
Ms lùn jìs rbol qum el pbzzl trlhbob`nle.
_m pumhm rmlebzlr unl vmz p`r smjlnl sb tu bntmnobÿn ms hbsjbnubr frlsl, bntmrolelnh` o`n el pbzzl hm quên`l. (t`tle
mntrm ljdls, < vmz p`r smjlnl)

48) KLJD]TF] _L_ H OLTN

Qrmplrlobÿn9 (Tbnhm hm 8 l 3 kljdurfumsls) </4 g hm olrnm pbolhl (memfbr un o`rtm jlfr` y klomre` pbolr),4 kumv`s
dltbh`s, omd`eel o`jùn ` vmrhm` pbolh`, j`rrÿn(`pob`nle), sle, `râfln`, pr`vmnzle, me o`nhbjmnt` q tm fustm).
Jmzoelr mn
O`obnlr dbmnslrtân
t`h`slntblhkmrmntm
e`s bnfrmhbmntms
o`nysprly
lrjlrvmfmtle.
els kljdurfumsls.
Lrjlr o`n pln bntmfrle o`n smjbeels y o`jdbnlr o`n t`jltm,
emokufl, (vmfmtlems crmso`s) y sb tm fustl untlr o`n qums` ormjl ebfkt.
Ebomnoblh` mn Nutrbobÿn7 Mjjlnume Omstlr` J.Q 8?=?
 

F]ÊL O@JQEMJMNXLTBL

Nutrbmntms9
41 fr hm pr`tmênl
81 fr hm kbhrlt` hm olrd`n`
Cbdrl
Sbtljbnls y jbnmrlems
Ms pmrcmot` plrl klomre` < ` 4 vmoms x smjlnl y o`jmr lef` hbcmrmntm.
El kljdurfumsl sbn me pln sm pumhm rmlebzlr o`j` rmmjpelz` hm els olrnms r`ils, tljdbân sm pumhm klomr hm p`ee` y
rmmjpelzlr me p`ee`.

4=)X@TXBEEL H YLQLEEBX@_
Bnfrmhbmntms
4 zlpleebt`s zuoobnb.
< omd`eel.
J`rrÿn (`pob`nle)
< kumv` y ? oelrls.
O`nhbjmnt`s
Qrmplrlobÿn9
Tmk`flr o`n sprly vmfmtle el omd`eel o`rtlhl mn oud`s, me j`rrÿn y e`s zuoobnb mn r`hlils cbnbtls l cumf` jênbj` y
tlplh` rmv`evbmnh` plrl q sm o`obnm plrmi`.
Lplrtm jmzoelr un kumv` mntmr` ,? oelrls, o`nhbjmnt`s l fust` (pmrmibe, `râfln`, o`jbn`, sle, pr`vmnzle)
Jmzoelr els 4 prmplrlob`nms.
O`obnlr mn slrtân o`n sprly vmfmtle l cumf` emnt`, hm ljd`s elh`s.
Tbnhm plrl 4 t`rtbeels hm 41 oj lpr`x. y hm 4 oj hm mspms`r 
\um e` hbscrutmn.
X@H@_ Q]MHMN O@N_]JBTE@ R EL Q@TOB@N M_ EBDTM. sm pumhm o`jdbnlr o`n e` qum fustmn
Mxomemntm rmmjpelz` plrl els mnslelhls.

43) V@G H LTT@Y BNX FTLE

]nl hm jbs o`jbhls clv`rbtls
Ms sùpmr sbjpem, cìobe hm prmplrlr, nutrbtbv` y rbo`
_m em pumhm lfrmflr els vmrhurls oruhls y o`obhls qum qubmrls
Xljdbân sm em pumhm lfrmflr kumv`, ltùn, p`ee`, olrnm mto.
R uslr o`j` dlsm lrr`z yljlnb/ quên`l / emfujdrms.
Mn
Mstmmstm ols`tbmnm
omrmle usm un
lrr`z yljlnb mqubebdrb` pr`tmbo`-vbtljênbo`-jbnmrle.
mxomemntm
_u letl o`nomntrlobÿn hm cbdrl rmfuel e`s nbvmems hm feuomjbl mn slnfrm `ptbjbzlnh` su lds`robÿn y rmhuobmnh` el
lnsbmhlh.
✘_m _m pumhm o`nsmfubr mn els hbmtâtbols, ms mo`nÿjbo` y tbmnm jmn`s pr`oms`s bnhustrblems qum e`s hmjhmjìs
ìs omrmlems.
✘ p plrl
lrl lqumeels pmrs`nls qum hbsp`nmn hm p`o` tbmjp`, sm pumhm lejlomnlr mn el kmelhmrl p`r ?-8 hêls y utbebzlrsm
mn crê` ` mn olebmntm, (sb sm olebmntl yl o`obh` mn slrtân l cumf` emnt` qumhl Or`olntm y sùpmr rbo`)
R els vmrhurls l su vmz pumhmn smr els qum jìs tm fustmn.

46) KLJD]TF] _L_ S TH _

Mxomemntm memoobÿn yl qum tbmnm ldunhlntm olntbhlh hm pr`tmênls y cbdrl, bhmle plrl e`s qum dusoln dlilr el frlsl y
lujmntlr el jlsl jusouelr 
Bnfrmhbmntms9
?11 f pmokufl hm p`ee` juy pbolhl
<;1 f mspbnlols
Ebomnoblh` mn Nutrbobÿn7 Mjjlnume Omstlr` J.Q 8?=?
 

F]ÊL O@JQEMJMNXLTBL

< kumv` E
</4 hbmntm li` ` < li` pmqumü` dbmn pbolh`
4 ohls pln rleelh`
< pbzol numz j`solhl
< pbzol pbjbmntl delnol
< pbzol hm sle
< ouoklrlhl hm pmrmibe pbolh`
O`e`olj`s t`h` mn unl dltbh`rl ` pr`omslh`rl o`n el mspbnlol o`obhl y eumf` ems hlj`s c`rjl y els o`obnlj`s l
cumf` emnt` y tlplh` plrl e`frlr unl dumnl o`oobÿn y cbn.

4;) JQLNLHL_ BNX FTLE _

Mjplnlhls bntmfrlems nlp`ebtlnls
<. Bnfrmhbmntms
Bnfrmhbmntms
△Klrbnl
 Klrbnl bntmfrle ?11 fr 
Lful mntrm <11 y <=1oo
_mjbeels hm okêl 8 ouoklrlhbtls
Lombtm hm oln`el < ouoklrlhl
Lful <11 oo
Iuf` hm ebjÿn
△Tmeemn`
 Tmeemn`
\ums` cbrjm hmsormjlh`
X`jltm
Ledlol
Lombtunls
4. Qrmplrlobÿn
➬QLTL QLTL EL JL_L9 Mn un d`e jmzoelr el klrbnl, el sle, me lombtm, me iuf` hm ebjÿn y me lful. Ljlslr y hmilr hmsolnslr
oudbmrtl o`n plpme cbej plrl qum n` sm smqum (klstl qum oulnh` prmsb`nlj`s el jlsl o`n un hmh` el jlsl n` vumevm
l su euflr)
➬Mstbrlr
 Mstbrlr el jlsl o`n un ple`tm klstl qum tmnfl < jbeêjmtr`. O`n un o`rtlntm plrl mjplnlhls klomr els tlpls y
o`nsmrvlr l un o`stlh` o`n smplrlh`rms ` plpme cbej plrl qum el jlsl n` sm smqum. Tmeemnlr, J`ilr me d`rhm plrl unbr
e`s d`rhms y klomr me rmpuefum. Qbnomelr o`n oelrl hm kumv` y o`e`olr p`r mnobjl smjbeels hm fbrls`e, okêl ` ebn`.
O`obnlr mn k`rn` jmhb` l cumrtm p`r un rlt` klstl qum sm hmrrbtl me qums` y sm h`rm el jlsl.

42) QLN\] \] _ H S TH]TL

BNFTMHBMNXM_9 rbnhm plrl <19
?kumv`s
<tlzl hm emokm hmsormjlhl
<tlzl hm klrbnl bntmfrle
< pbzol hm sle.

QTMQLTLOBßN9
Jmzoelr e`s bnfrmhbmntms (q hmdmn mstlr l tmjpmrlturl ljdbmntm), prbjmr` e`s kumv`s, el sle y el klrbnl. Q`r ùetbj`,
bno`rp`rlr el emokm (plrl q n` sm c`rjmn fruj`s). Hmsolnslr el prmplrlobÿn ?1' mn kmelhmrl (sb nmomsbtlrl jìs emokm
hmspuâs hme rmp`s`, lfrmflr). O@OOBßN9 mn slrtân hm tmceÿn o`n r`oê` vmfmtle.

TMEEMN@9

Ebomnoblh` mn Nutrbobÿn7 Mjjlnume Omstlr` J.Q 8?=?

 

F]ÊL O@JQEMJMNXLTBL

rbnhm plrl 3, rmk`flr mn slrtân lntblhkmrmntm o`n sprly vmfmtle, < omd`eel o`rtlhl cbnl, <j`rrÿn cbemtmlh` cbn`, <
zlnlk`rbl rleelhl frumsl. Oulnh` yl mstì olsb rmk`flh`, lfrmflr mspbnlol oruhl o`rtlhl tbp` iueblnl frumsl, sÿe` un`s
jbnut`s (plrl q t`jm me sld`r y pbmrhl tlntl rbfbhmz), rmv`evmr y lfrmflr 4=1 fr hm rbo`tl jlfrl mn tr`obt`s, unbr,
o`nhbjmntlr, o`n pbjbmntl y mspmobls

E`s plnqumqums qum s`drln fulrhlre`s plrl rmutbebzlr e`s mn `trl o`jbhl .

?1) QLN\] \] _ \] _@ ]NXLDE

BNFTMHBMNXM_9 rbnhm plrl <1

?kumv`s,
<tlzl hm emokm hmsormjlhl
<tlzl hm klrbnl bntmfrle
< pbzol hm sle

QTMQLTLOBßN9
Jmzoelr e`s bnfrmhbmntms (q hmdmn mstlr l tmjpmrlturl ljdbmntm), prbjmr` e`s kumv`s, el sle y el klrbnl, p`r ùetbj`
bno`rp`rlr el emokm (plrl q n` sm c`rjmn fruj`s). Hmsolnslr el prmplrlobÿn ?1' mn kmelhmrl (sb nmomsbtlrl jìs emokm
hmspuâs hme rmp`s`, lfrmflr).
O@OOBßN9 mn slrtân hm tmceÿn o`n r`oê` vmfmtle.
LTJLH@9 iljÿn o`obh`, qums` ormjl ebfkt, okljpbü`nms (pumhmn smr rmk`flh`s o`n r`oê` vmfmtle prmvbljmntm)
E`s plnqumqums qum s`drln fulrhlre`s plrl rmutbebzlr e`s mn `trl o`jbhl.

BNC@TJLOB@N H T O XL_9
Els rmomtls lntmrb`rms mstìn `rbmntlhls l els pmrs`nls qum dusoln rmhuobr frlsl y mstbjuelr me
jmtld`ebsj`,
jmtld`eb sj`, mn ols` hm dusolr lujmntlr hm pms` lfrmflr jìs olntbhl
olntbhlhh hm kbhrlt`s
kbhrlt`s hm olrd`n`
olrd`n` o`n
olhl rmomtl (bnc`rjlobÿn mxpebolhl hmtleelhljmntm mn mstm jbsj` h`oujmnt` o`n me têtue` hm
―lprmnhbmnh`
―lprmnh bmnh` l frlhulr
frlhulr me kbhrlt`‚).
kbhrlt`‚). e kbhrlt` hm olrd`n`
olrd`n` smrbl
smrbl (lrr`z delno`,
delno`, plpls, dltltl,
dltltl, lrr`z
lrr`z
bntmfrle, quên`l, emfujdrms, lvmnl), mn ols` hm qumrmr hbsjbnubr frlsl rmlebzlr els rmomtls tle oule
mstìn bnhbolhls.
Olhl prmplrlobÿn
prmplrlobÿn sm mstbpuel plrl unl olntbhlh hm 4-? pmrs`nls hmpmnhbmn
hmpmnhbmnh` h` el rmomtl, p`r e` tlnt`,
unl vmz rmlebzlhl el jbsjl me pelt` hm o`jbhls hmdm smr e` qum tm fmnmrm slobmhlh (nunol jly`r, nb
jmn`r), e` qum n` sml o`nsujbh` sm pumhm fulrhlr plrl me hêl sbfubmntm.
X N T N O] NXL E@_ _BF]B NX _ T JQELY@_9
oulnh` dusolj`s hbsjbnubr frlsl, els `pob`nms o`n juok` kbhrlt` o`j` p`r mimjpe` (pbzzl bntmfrle,
mjplnlhls, fleemtbtls) s`n jìxbj` < vmz p`r smjlnl.
Q`r `tr` elh`, e`s rmmjpelz`s hm els kljdurfumsls, s`n mn sustbtuobÿn p`r msm jbsj` lebjmnt`,
mimjpe`, kljdurfumsls hm quên`l, rmmjpelzl l el quên`l, kljdurfumsls hm olrnm rmmjpelzl el
olrnm, mto.

LQT NHB NH@ L FTLH]LT E ―KBHTLX@‚

Ebomnoblh` mn Nutrbobÿn7 Mjjlnume Omstlr` J.Q 8?=?
 

F]ÊL O@JQEMJMNXLTBL

Hmdmj`s o`jprmnhmr qum unl dumnl lebjmntlobÿn hmdm o`ntmnmr t`h`s e`s nutrbmntms, (pr`tmênls,
kbhrlt`s hm olrd`n` y frlsls), ms me kbhrlt` hm olrd`n` me qum jìs vlrêl hmpmnhbmnh` me `dimtbv`
dusolnh`, yl qum me jbsj` mstì t`tlejmntm rmelob`nlh` o`n el mnmrfêl y me lujmnt` hm jlsl
jusouelr.
Oulnh` me `dimtbv` ms hbsjbnubr frlsl y t`nbcbolr9 Me kbhrlt` hm olrd`n` hmdm mstlr prmsmntm mn su
olntbhlh y su o`jdbnlobÿn iustl, yl qum un mxoms` hme jbsj` pr`v`olrêl me lujmnt` hm el frlsl
o`rp`rle, els rmomtls
prmplrlob`nms lntmrb`rms
sbfubmntms mstìn `rbmntlhls
mstìn `rbmntlhls l ljd`sl `dimtbv`s,
mstm `dimtbv`
plrl(hbsjbnubr
qum hm mstlfrlsl),
c`rjly els bhmls hm
o`jprmnhls
jmi`
jm i`rr el hbcm
hbcmrm
rmno
nobl
bl mntr
mntrmm (sud
(sudbrbr hm pms`
pms` ` hbsj
hbsjbn
bnub
ubrr frls
frlsll o`rp
o`rp`r
`rle
le),), el bn
bnc`
c`rj
rjlo
lobÿ bÿnn hm msl
msl
o`jplrlobÿn, tm j`strlrl qum juokls vmoms un pelt` sleuhldem M_ _LE]HLDEM, pmr` sleuhldem
`rbmntlh` l lujmntlr hm pms`. Me `dimtbv` ms p`hmr lprmnhmr els o`jdbnlob`nms hm e`s lebjmnt`s
sleuhldems plrl me cbn qum mstìs dusolnh`. Mn oljdb`, sb me `dimtbv` ms L]JMNXLT HM QM_@, e` qum
rmlejmntm qubmrms ms lujmntlr hm pms` hm c`rjl jlfrl (sbn fmnmrlr frlsl o`rp`rle).
Oulnh` me `dimtbv` ms lujmntlr hm pms`9 hmdms lprmnhmr l o`n`omr jmi`r tu `rflnbsj` y rmo`n`omr 
qum oljdb`s sm fmnmrln o`n el lebjmntlobÿn `rhmnlhl y me mntrmnljbmnt`, el olntbhlh hm kbhrlt` hm
olrd`n` ms el qum vl l jlnbcmstlr me lujmnt` hme tljlü` jusouelr, hm mstl jlnmrl, pumhms br 
pr`dlnh` lhlptlnh` els rmomtls lfrmflnh` jìs kbhrlt` hm olrd`n` y `dsmrvlnh` oule ms me rmsuetlh`
qum jlnbcbmstl tu oumrp` y el mnmrfêl qum e`frls o`n su lp`rtm hurlntm me hêl. Els bhmls hm
pr
prmpl
mplrlrlob
ob`nm
`nmss sbfub
sbfubmnt
mntms
ms tbtbmnm
mnmss mimjpe
mimjpe`s
`s o`jpl
o`jplrl
rlnh
nh`` ljd`s
ljd`s `dimt
`dimtbv
bv`s
`s,, y sb ututbebebz
bzlnh
lnh`` msls
msls
olntbhlhms
olntbhlh ms hm kbhrlt`s
kbhrlt`s hm olrd`n` tm sbfum o`stlnh` trldli` sudbr hm pms`, pumhms br lujmntình`el
lujmntình`elss
frlh
frlhul
ulej
ejmn
mntm
tm (luj
(lujmn
mntl
tlnnh` els
els olnt
olntbh
bhlh
lhms
ms mn un 41% 41% smjl
smjlnlnl l smjl smjlnl
nl y `dsm `dsmrrvlnh
vlnh``
prbnobplejmntm o`j` tm smntês o`n su lp`rtm), hmdms tmnmr mn oumntl qum n` hmdms s`drmplslr tu
olplobhlh fìstrbol ( mst` e` hmtmrjbnlrls p`r me sbjpem kmok` hm qum unl vmz qum fmnmrlstm
slobmhlh, smfurljmntm kls leolnzlh` tu olplobhlh fìstrbol. Hm t`hls c`rjls sb mstm ms tu `dimtbv`
―L]JMNXLT JL_L J]_O]ELT‚, utbebzl els bhmls hm prmplrlob`nms plrl tle cbn y els rmomtls
lhlptlhls els o`jdbnlrls o`n me peln Kbpmroleÿrbo`. Oulnh` tbmnms unl fmnâtbol juy hmeflhl,
tljdbân ms bjp`rtlntm qum mjpbmoms l lfrmflr kbhrlt`s sbjpems sleuhldems, o`j` p`r mimjpe` iuf`s
hm nlrlnil mxprbjbh`s, iuf`s hm crutls eboulhls y jbme. Hmdms tljdbân tmnmr mn oumntl qum e`s
lebjmnt`s o`n kbhrlt`s qum tbmnmn jmn`r olntbhlh hm cbdrl s`n jìs mcmotbv`s plrl me lujmnt` hm
pms`. Mimjpe`9 me lrr`z delno` sm `rbmntl jìs le lujmnt` hm pms` qum me lrr`z bntmfrle.

BH L_ _BJQE _ H QT QLTLOB@N _ QLTL X@NBCBOLT / H CBNBT / HB_JBN]BT FTL_L O@TQ@TLE

X`rtbeel hm qums` hmsormjlh` y lomefl9 rmlebzlr

lomefl9  rmlebzlr el t`rtbeel o`n un kumv`, h`s oelrls, =1 fr hm qums`
hmsormjlh` y lomefl ` mspbnlol l fust`) _m pumhm o`jdbnlr o`n mnslelhls.
Olzumel hbmtâtbol9 (oud`s
hbmtâtbol9 (oud`s hm zlplee`, zlnlk`rbl, zlpleebt`s, okluokls y p`ee`, o`n slesl hm t`jltm)
Qmokufl hm p`ee` lrr`eelhl9
lrr`eelhl 9 lrr`eelr unl suprmjl hm p`ee` o`n iljÿn o`obh`, zlnlk`rbl rleelhl y liê
o`n plpme cbej y o`obnlrel mn me k`rn` u `eel Mssmn)
Fubs` hm vmrhurls9 zlpleebt`,
vmrhurls9 zlpleebt`, zlnlk`rbl, zlplee`, omd`eel, t`jltm, mto. ? Ohls. Hm lrr`z o`obh` bntmfrle.

Ebomnoblh` mn Nutrbobÿn7 Mjjlnume Omstlr` J.Q 8?=?

 

F]ÊL O@JQEMJMNXLTBL

Q`ee` o`n vmrhurls9 lslr

vmrhurls9  lslr < prmsl hm p`ee` le k`rn` ` l el pelnokl. Qrmplrlr p`r `tr` elh` omd`eels mn
lr`s, j`rrÿn mn iueblnls y oudbt`s hm zlnlk`rbl, t`h`s kmrvbh`s. _mrvbr els prmsls o`n els vmrhurls p`r 
mnobjl.
T`eebt`s hm jmreuzl9 Lrjlr
jmreuzl9 Lrjlr 4 r`eebt`s hm jmreuzl o`n msolrdlhbmntms. O`obnlre`s s`drm oleh` hm
vmrhurls le k`rn`. Lo`jplülr o`n mnslelhl hm oleldlzl kmrvbhl mn oud`s, puntls hm mspìrrlf`s,
oudbt`s hm rmj`elokl y dlst`nobt`s hm zlnlk`rbl. O`nhbjmntlr l fust`.
Jmhleeÿn hm e`j` l el pbjbmntl9 O`obnlr
pbjbmntl9  O`obnlr le k`rn` ` l el pelnokl < jmhleeÿn hm e`j`. Q`r `tr` elh`,
prmplrlr oleh` hm o`n
(pumhm rmlebzlrsm olrnm, o`n pbjbmntl
oulequbmr y lhmrmz`s
o`rtm hm l fust`. _mrvbr el olrnm o`n el slesl hm pbjbmntl.
olrnm jlfr`)
Cbemtm hm jmreuzl le okljpbüÿn9 O`obnlr
okljpbüÿn9 O`obnlr le k`rn` < cbemtm hm jmreuzl. Q`r `tr` elh`, prmplrlr un oleh`
hm vmrhurls, cbemtmlrem okljpbü`nms. _mrvbr e`s cbemtms o`n el slesl. _m pumhm lo`jplülr o`n mnslelhl
hm dmrr`, rldlnbt`s y lpb` y els vmrhurls qum prmcbmrls.
sletmlh` hm p`ee`9 < p`robÿn hm p`ee` sbn pbme o`rtlhls mn tbrls, jmhbl omd`eel, mn iueblnl, 4 t`jltms
pbolh`s y o`obh`s, 3 okluokls o`obhls, jmhbl zlnlk`rbl mn iueblnl, dr`tms hm s`il ` rmp`ee` o`e`rlh`
y delno` mn iueblnl. O`obnlr t`h` o`n oleh`.
_lesl hm qums`9 º
qums`9 º tlzl hm emokm hmsormjlhl, ?1 fr hm qums` cbrjm, < ouoklrlhl hm jlbomnl.

BH L_ _BJQE _ H QT QLTLOB@N _ QLTL L]J NXLT JL_L J]_O]ELT / _]DBT H Q _@9

X`rtbeel hm qums` ebfkt ` hmsormjlh` y lomefl9 rmlebzlr

lomefl9  rmlebzlr el t`rtbeel o`n un kumv`, 4 oelrls, =1 fr hm qums`
hmsormjlh` y lomefl ` mspbnlol l fust`) _m pumhm o`jdbnlr lrr`z bntmfrle, lrr`z delno` ` emfujdrms
Olzumel hm vmrhurls9 (oud`s
vmrhurls9 (oud`s hm zlplee`, zlnlk`rbl, zlpleebt`s, okluokls y p`ee`, o`n slesl hm t`jltm,
lrr`z bntmfrle y emfujdrms)
Qmokufl hm p`ee` lrr`eelhl9
lrr`eelhl 9 lrr`eelr unl suprmjl hm p`ee` o`n iljÿn o`obh`, zlnlk`rbl rleelhl y liê
o`n plpme cbej y o`obnlrel mn me k`rn` u `eel Mssmn) o`jdbnlr o`n º pelt` hm plpls le k`rn`.
Fubs` hm vmrhurls9 zlpleebt`,
vmrhurls9 zlpleebt`, zlnlk`rbl, zlplee`, omd`eel, t`jltm, mto. º pelt` hm lrr`z delno`, y <
kumv`
Q`ee` o`n vmrhurls9 lslr
vmrhurls9  lslr < prmsl hm p`ee` le k`rn` ` l el pelnokl. Qrmplrlr p`r `tr` elh` omd`eels mn
lr`s, j`rrÿn mn iueblnls y oudbt`s hm zlnlk`rbl, t`h`s kmrvbh`s. _mrvbr els prmsls o`n els vmrhurls p`r 

T`eebt`s
mnobjl yhmlfrmflr
jmreuzllrr`z
y lrr`z o`n µlzlcrìn9 Lrjlr
delno` lzlcrìn9
pelt`  Lrjlr 4 r`eebt`s hm jmreuzl o`n msolrdlhbmntms. O`obnlre`s
s`drm oleh` hm vmrhurls le k`rn`. Lo`jplülr o`n mnslelhl hm oleldlzl kmrvbhl mn oud`s, puntls hm
mspìrrlf`s, oudbt`s hm rmj`elokl, dlst`nobt`s hm zlnlk`rbl, o`jdbnlre` o`n º pelt` hm lrr`z o`n
lzlcrìn. O`nhbjmntlr l fust`.
Jmhleeÿn hm olrnm l el pbjbmntl y plpls le k`rn`9 O`obnlr
k`rn`9  O`obnlr le k`rn` ` l el pelnokl < jmhleeÿn hm
olrnm. Q`r `tr` elh`, prmplrlr oleh` hm olrnm, o`n pbjbmntl y lhmrmz`s l fust`. _mrvbr el olrnm o`n el
slesl hm pbjbmntl. (pumhm rmlebzlrsm o`n oulequbmr o`rtm hm olrnm jlfr`), lo`jplülr o`n els plpls le
k`rn`
Cbemtm hm jmreuzl le okljpbüÿn9 O`obnlr
okljpbüÿn9 O`obnlr le k`rn` < cbemtm hm jmreuzl. Q`r `tr` elh`, prmplrlr un oleh`
hm vmrhurls, cbemtmlrem okljpbü`nms. _mrvbr e`s cbemtms o`n el slesl. Lo`jplülr o`n mnslelhl hm
emntmils y plpls kmrvbhls.
_letmlh`yhm
pbolh`s p`ee`9 <3 p`robÿn
o`obh`s, okluoklshmo`obhls,
p`ee` sbnjmhbl
pbme o`rtlhls mn tbrls,
zlnlk`rbl jmhbldr`tms
mn iueblnl, omd`eel,
hm mn
s`iliueblnl, 4 t`jltms
` rmp`ee` o`e`rlh`
y delno` mn iueblnl. O`obnlr t`h` o`n oleh`. Lo`jplülr º pelt` hm lrr`z bntmfrle
Ebomnoblh` mn Nutrbobÿn7 Mjjlnume Omstlr` J.Q 8?=?
 

F]ÊL O@JQEMJMNXLTBL

_lesl hm qums`9 º
qums`9 º tlzl hm emokm hmsormjlhl, ?1 fr hm qums` cbrjm, < ouoklrlhl hm jlbomnl. (sm
pumhm lfrmflr ? vmoms p`r smjlnl l el o`jbhl hm tu prmcmrmnobl).

BH L_ H N_LELHL_ (t`h`s pumhmn utbebzlrels

utbebzlrels))
  YLNLK@TBL R K] S@
  YLNLK@TBL-JLNYLNL
 
T J@ELOKL R K] S@
  OKL]OKL R K] S@
  DT@O@EB-LO BX]NL_ N FTL_-X@JLX
H K@IL_ S TH _9 E OOK]FL-T]O]EL-
K]FL-T]O]EL- _QBNLOL-LEDLKLOL
  H XBQ@_ H E OK]FL9 JLNX O@_L-OTB@EEL-J@TLHL
  OKO@E@-X@JLX -YLNLK@TBL
  T Q@EE@-E OK]FL-X@JLX _ OK TTR
  QLEJBX@-T Q@EE@ O@E@TLH@-T Q@EE@ DELNO@
  T Q@EE@- LTS IL_- OK@OE@- NLTLNIL
  QLEJBX@-X@JLX -OK@OE@-LO BX]NL_
  T]O]EL-QLTJ _LN@-QLEXL-X@JLX _ OK TTR
  _QBNLOL-T]O]EL-QLEXL-O]D@_ H \] _@.
  JB[XL OEL_BOL (X@JLX R E OK]FL)
  OLQT __ (X@JLX OK TTR, LEDLKLOL, \] _@)
 
XT _ BNFT HB NX _ (X@JLX , E OK]FL, YLNLK@TBL)

BH L_ H _LE_L_
  CBE X@ (slesl hm t`jltm nlturle, omd`eel)
  OLQT __ (t`jltm, qums`, ledlklol)
  _OLTQLT@ (slesl hm t`jltm nlturle, li`, omd`eel, liê, zlnlk`rbl, pumrr`, omd`eel hm vmrhm`)
  D@E@FN _L (slesl hm t`jltm nlturle, omd`eel, liê, li`, zlnlk`rbl, olrnm pbolhl jlfrl)
Q@EE@ (slesl hm t`jltm nlturle, omd`eel, liê, li`, zlnlk`rbl, pmokufl pbolhl)
  LX]N (slesl hm t`jltm nlturle, omd`eel, liê, ltùn le nlturle)

BH L_ H O@ELOB@N _
Crutl o`rtlhl o`n smjbeels hm okêl
< crutl y < puülh` hm crut`s smo`s
Fmeltbnl ebfkt o`n ` sbn crutl
R`fur hmsormjlh`
< rmdlnlhl hm pln hm slevlh` o`n pletl ` qums` cbrjm hmsormjlh`
? fleemtbtls hm lvmnl

stm rmomtlrb` oumntl o`n bhmls hm prmplrlob`nms y rmomtls juy nutrbtbvls, lp`rtlnh` mst`s nutrbmntms y sbfubmnh` els
plutls plrl unl lebjmntlobÿn sleuhldem, sm pumhm jmi`rlr el mnmrfêl, sleuh, y o`jp`sbobÿn o`rp`rle, hbscrutlnh` l su
vmz, hm bhmls y rmomtls juy lfrlhldems. Ems hmi` lefunls plutls plrl `rbmntlre`s9
  Bnfmrbr lpr`xbjlhljmntm 8-3 o`jbhls hblrbls plrl mstbjuelr l trlvâs hme lp`rtm hm nutrbmntms, me jmtld`ebsj`
hme oumrp`.
  Tmlebzlr els o`jbhls olhl ? k`rls
O`nsujbr jênbj` 4 ebtr`s hm lful le Hêl, ms nmomslrb` plrl qum me oumrp` cunob`nm o`rrmotljmntm
  Jltm sbn lzùolr ebdrm, ms mxomemntm plrl mebjbnlr el rmtmnobÿn hm eêqubh`s mn me oumrp`.
Ebomnoblh` mn Nutrbobÿn7 Mjjlnume Omstlr` J.Q 8?=?
 

F]ÊL O@JQEMJMNXLTBL

  Smrhurls oruhls ebdrm, hmdmj`s sldmr qum mstls lp`rtln vbtljbnls, jbnmrlems y cbdrls, s`n mxomemntms, pmr`
p`r sb s`el n` cunob`nln o`rrmotljmntm mn me oumrp`, p`r ms` sbmjprm hmdmn mstlr o`jdbnlhls o`n pr`tmênls `
o`n kbhrlt`s, o`j` mxpebo` mn me peln.
  Tmhuobr me us` hm lzùolr, jbme, jlsold`, mstls s`n kbhrlt`s sbjpems hm rìpbhl lds`robÿn, mstbjuel el bnsuebnl
fmnmrlnh` un pbo` qum dlil drusoljmntm, l el k`rl v`evmrìs l tmnmr lnsbmhlh, lhmjìs frln plrtm sm trlsc`rjl
mn frlsls mn me oumrp`.
  vbtlr crbturls, fleemtbtls y dbzo`ok`s hm frlsl, yl qum mstlrêln lp`rtlnh` ole`rêls vloêls y juokls frlsls y me
kbhrlt` sbjpem.
 

]nl ouoklrlhl
nbvmems s`pmrl
hm o`emstmr`e hm lombtm
jle`, hm EHE.
eeljlh` `ebvl l mnslelhls, mstm lombtm ms juy dumn` plrl lyuhlr l rmhuobr e`s
  Tmlebzlr lotbvbhlh cêsbol, hm mstl c`rjl n` s`e` sm fmnmrl me rmsuetlh` mstâtbo`, sbn` qum tljdbân, e` jìs
bjp`rtlntm ms qum jmi`rl sleuh y lujmntl el ebdmrlobÿn hm k`rj`nls qum fmnmrln jìs mnmrfêl.
Tmhuobr sle, mneltlh`s y slesl hm s`il, mst`s rmtbmnmn juok` eêqubh` mn me oumrp` p`r me let` o`ntmnbh` hm s`hb`

BNC@TJLOBßN [XTL9
<. Oulnh`
Oulnh` sm klde
kldell hme tljl
tljlü`
ü` hme pelt`
pelt` mn me peln sm rmcbmrm
rmcbmrm l un pelt`
pelt` pr`j
pr`jmhb`
mhb`,, y el olntbhlh
olntbhlh hm kbhr
kbhrlt`
lt` hm
olrd`n` µ pelt` ms un p`qubt` jmn`s qum tu puü` hm el jln` omrrlh` J HBH@ _B JQT N O O@OBH@,
@OBH@, `tr`
mimjpe` ms qum ms µ tlzl hm X , jmhbh` tljdbân mn o`obh`. Q`r e` tlnt` º pelt` ms el tlzl hm X o`jpemtl.
4. Oulnh`
Oulnh` sm kldel hm crutcrutls,
ls, ms mn olnt
olntbhlh
bhlh hm crut
crutls
ls bnhbolhls
bnhbolhls mn me peln,
peln, utbeb
utbebzln
zlnh`
h` o`j` pr`pr`jmhb
jmhb`` qum unl
crutl pmsl lpr`xbjlhljmntm <11 fr, mimjpe` unl jlnzlnl jmhblnl, unl dlnlnl jmhblnl, mto.
?. Tmspmot` l e`s k`rlrb`
k`rlrb` hm o`jbhls
o`jbhls (n` bjbjp`rtl
p`rtl tlnt` e`s k`rlrb`s),
k`rlrb`s), pmr` sbsb bjp`rtl qqum
um olhl oo`jbhl
`jbhl sml olhl ?
k`rls lpr`xbjlhljmntm hurlntm els k`rls qum mstls hmspbmrt` ` hmspbmrtl.
8. Els k`rls
k`rls rmo`jmn
rmo`jmnhlhls
hlhls plrl h`rjbr s`ns`n ; k`rls
k`rls,, y sm rrmo`jbmnhl
mo`jbmnhl n` bnfmrbr
bnfmrbr nbnfunl o`jbhl mn mn el trls
trlsn`okm
n`okm
sb kly lnsbmhlh, yl qum msl loobÿn hbcbouetl el hbfmstbÿn y le `tr` hêl smntbrìs nlusmls pr`dldemjmntm.
=. Tmspmo
Tmspmot`t` l e`
e`ss pelnms
pelnms hm leblebjm
jmntl
ntlobÿ
obÿn,
n, mstìn smfjmnt
smfjmntlh` lh`ss mn mtlp
mtlpls ls yl qum me prb prbnob
nobpl
plee `di
`dimtb
mtbv`
v` ms br
bno`rp`rlnh` me o`n`objbmnt` plrl mjpmzlr l o`jprmnhmr quâ tbp` hm lebjmntlobÿn fmnmrl un jly`r rmsuetlh`
mn tu `rflnbsj`.

Tmomtls hm
hm Bnstlfrl
Bnstlfrlj
j plrl qum
qum els tmnfls ``rhmnlhls
rhmnlhls mn
mn V`rh O@J@ Q TJBXBH@ QLTL LEF@ H]EO .
Els pmrs`nls qum dusoln hbsjbnubr frlsl, pumhmn rmlebzlr mstls `pob`nms < ` 4 vmoms x smjlnl, y e`s qum dusoln
sudbr hm pms`, pumhmn rmlebzlrels els vmoms qum qubmrln.

DLTTL_ H O T LE
BNFTMHBMNXM_7
411 f hm lvmnl
<11 f hm lejmnhrls, numoms y olstlüls (u `tr`s crut`s smo`s qum `s lfrlhmn)
?1 f hm smjbeels (fbrls`e, sâslj`, okêl, mto.)
?1 f hm o`o`
=1 f hm klrbnl bntmfrle
< otl. hm olnmel mn p`ev`
</4 otl. hm sle
4 s`drms hm suorle`sl (l fust`)
]n puülh` hm crutls smols (plsls, lrìnhln`s, mto.)
Qlrl el unbÿn9
< dlnlnl pbslhl
?1 je hm jbme (4 ouoklrlhls s`pmrls)
Ebomnoblh` mn Nutrbobÿn7 Mjjlnume Omstlr` J.Q 8?=?
 

F]ÊL O@JQEMJMNXLTBL

]n ok`rrbt` hm lful
QTMQLTLOBßN7
Jmzoelj`s t`h`s e`s bnfrmhbmntms mn un d`e y lrjlj`s els dlrrls s`drm unl dlnhmil o`n plpme hm k`rnmlr, hmilj`s
mn me k`rn` ?1 jbnut`s plrl su o`oobÿn l <31 o. Br o`ntr`elnh` el o`oobÿn, eumf` hmilr mncrblr.
N` vl l smr bfule qum unl dlrrl o`jprlhl yl qum tbmnm jmn`s jbme y lzùolr, pmr` vl l smr juokêsbj` jìs slnl y juy
sldr`sl. (Le tmnmr dlnlnl fulrhlr mn el kmelhmrl) tbmnm qum smr dlnlnl plrl qum pumhl lyuhlr l el unbÿn.
JMHBHL_7
<1fr ms el ouoklrlhl hm p`strm.
<= frlj`s el ouoklrlhl s`pmrl.
_bmjprm le rls.
O@N_]J@7
Mn ols` hm qum mstâs dusolnh` hbsjbnubr frlsl, o`nsujbr olhl tlnt` o`n j`hmrlobÿn, y mn ols` hm qum qubmrls sudbr
hm pms`, p`hms bnoeubr unl o`n < crutl mn olhl o`elobÿn.

CELN OL_ T@ _LE]HLDE

BNFTMHBMNXM_9
=11je hm emokm hmsormjlhl,
4kumv`s,
8oelrls,
;s`drms hm mhueo`rlntm mn p`ev` `
4ouoklrlhls hm mhueo`rlntm eêqubh` (me qum lo`stujdrmn).
HLX@9 e`s kumv`s (plrtbr hm l un` x smplrlh`, x sb lefun` mstì mn jle mstlh`)

QTMQLTLOßN9
Dltbr l jln`.
XBQ_9 sb qubmrmn un celn o`n lfuimr`s, hmdm dltbr o`n cumrzl plrl qum, mntrm lbrm, sb e` qubmrmn ebsbt`, sÿe` jmzoelr klstl
r`jpmr me ebfum). #Lfrmflr me mhueo`rlntm, msmnobl hm vlbnbeel, rleelhurl hm nlrlnil, jmzoelr y lfrmflr o`n o`elh`r le
j`ehm, (plrl hmsolrtlr rmst`s hm ymjl n` hbsumet`s).
#J@EHM9 S`eolr el prmplrlobÿn mn j`ehm q sml hm cìobe hmsj`ehm (n` slvlrên) yl q le n` tmnmr olrljme` sm pumhm
hbcbouetlr, mn unl cumntm leturl l dlü` Jlrêl le k`rn` lpr`xbjlhljmntm 81jbn l < k`rl, l tmjpmrlturl dlil. _b le
pbnoklr o`n ouokbee` slem ebjpb`, yl mstì o`obh`. *sm p`hrêl lo`jplülr o`n qums` ormjl.
_b el jmtl ms dlilr hm pms` (frlsl) uslr juy p`o` olrljme`, ` hbrmotljmntm n` uslr. L HB_C]XLT
Loelrlobÿn
E` qum jìs lp`rtlj`s ms pr`tmênl o`n mstl prmplrlobÿn ✉

D]HÊN JLNYLNL
BNFTMHBMNXM_9
⏹?/8 tlzl hm klrbnl hm trbf` emuhlntm
⏹?/8 tlzl hm klrbnl hm trbf` bntmfrle
⏹< ouoklrlhl hm p`ev` plrl k`rnmlr 
⏹4 jlnzlnls tleelhls ` mn pmhlobt`s pmqumü`s ⏹4 kumv`s
⏹</? tlzl hm lombtm hm fbrls`e

⏹4ouoklrlhbtls hm vlbnbeebn
⏹< ouoklrlhbtl hm olnmel
⏹; s`drms hm suorle`sl, hmpmnhbmnh`
hmpmnhbmnh` qum tln hueom qubmrls me duhên.
duh ên.
Ebomnoblh` mn Nutrbobÿn7 Mjjlnume Omstlr` J.Q 8?=?
 

F]ÊL O@JQEMJMNXLTBL

QTMQLTLOBßN9
<. o`rtlr ` rleelr els jlnzlnls
4O`e`olr me purâ hm jlnzlnl, e`s 4 kumv`s, el msmnobl hm vlbnbeel, e`s s`drms hm suorle`sl, me lombtm hm fbrls`e y el
olnmel y eboulr.
?. O`e`olr el prmplrlobÿn mn un rmobpbmntm plrl jmzoel.
8. Lfrmflr hm l p`o` els klrbnls y me p`ev` plrl k`rnmlr jmzoelnh` el prmplrlobÿn.
=. Lfrmflr els numoms ` lejmnhrls y jmzoelr.
3. bno`rp`rlr el prmplrlobÿn l unl duhbnmrl o`n r`oê` vmfmtle.
6. O`obnlr l unl tmjpmrlturl mntrm j`hmrlh` y dli` hurlntm 81jbn.

X@TXL H EBJßN
BNFTMHBMNXM_9
4 tlzls hm klrbnl hm trbf`
<= s`drms hm suorle`sl mn p`ev` (<=f)
< pbzol hm sle cbnl
< Ohl hm p`ev` hm k`rnmlr 
4 ebj`nms jmhbln`s
4 kumv`s
</? tlzl hm lombtm
</4 tlzl hm lful
4 otls hm msmnobl hm vlbnbeel
_prly vmfmtle ` lombtm plrl untlr 
@pob`nle plrl el oudbmrtl9 < otl hm lejbhÿn hm jlêz + ? s`drms hm suorle`sl (4,=f)

QTMQLTLOBßN9
O`e`olr mn un d`e el klrbnl hm trbf`, me mhueo`rlntm mn p`ev`, el sle y me p`ev` hm k`rnmlr.
Eboulr me lombtm, me lful, e`s kumv`s, el vlbnbeel, el rleelhurl hm el oìsolrl hm e`s ebj`nms y me iuf` o`elh` hm e`s jbsj`s.
Smrtmr el jmzoel s`drm e`s bnfrmhbmntms smo`s y unbr dbmn. O`e`olr el jmzoel mn un j`ehm r`oblh` o`n sprly vmfmtle `
untlh` o`n lombtm. Eemvlr l k`rn` prmolemntlh` l <;1±O hurlntm ?1 jbnut`s. Tmtbrlr hme k`rn` y hmilr rmp`slr hurlntm
un`s jbnut`s lntms hm hmsj`ehlr.
Qrmplrlr el oudbmrtl jmzoelnh` me lejbhÿn hm jlêz o`n el suorle`sl, ` mhueo`rlntm mn p`ev`. Msp`ev`rmlr el supmrcbobm
hme duhên o`n mstl jmzoel, plsình`el p`r un tljbz ` o`elh`r. Ebst`.
Qlrl qum sml lùn jìs sleuhldem y qum lp`rtm jmn`s ole`rêls sm pumhm utbebzlr klrbnl bntmfrle ` lfrmflr l el
prmplrlobÿn smjbeels hm ebn` y okêl lpr`x = ouoklrlhls hm p`strm mn el prmplrlobÿn.

QLN\] \] H H]EO H E OK
°Oÿj` klomr qum mstm p`strm sml sleuhldem y nutrbtbv`00
Xbmjp` hm prmplrlobÿn = jbnut`s.
<. _m rmlebzl un `jmemttm o`n < kumv` y 4 ouoklrlhls s`pmrls hm lvmnl p`r unbhlh y sm dltm mn unl tlzl, tljdbân sm
lfrmfl unls f`tls hm mhueo`rlntm y vlbnbeebn (msmnobl hm vlbnbeel)
Ebomnoblh` mn Nutrbobÿn7 Mjjlnume Omstlr` J.Q 8?=?
 

F]ÊL O@JQEMJMNXLTBL

4. sm o`e`ol o`n cumf` emnt` mn unl slrtân o`n tmceÿn y r`oê` vmfmtle, l e`s. 4 jbnut`s sm hl vumetl y l e`s 4jbnut`s sm
rmtbrl
?. sm lfrmfl hueom hm emokm ebfkt (juy p`ol olntbhlh).
\um e` hbscrutmn.
°X`h`s e` pumhmn o`jmr0
_b, oulequbmr pmrs`nl mn su olntbhlh iustl y < vmz x smjlnl ` olhl 4 smjlnls pumhm rmlebzlr mstl prmplrlobÿn.
Hmpmnhm hm su `dimtbv` y hm el mtlpl mn el qum mstm. Qmr` t`h`s pumhmn rmlebzlre`.
\um e` hbscrutmn.
°Ouình` uslre`0 Oulnh` tbmnmn juokêsbjls flnls hm klomre`, o`j` hmslyun`, jmrbmnhl, p`strm, mto.

FLEE XBXL_ H VK R QT@X ÊN

bhmlems plrl hmspuâs hm rmlebzlr lotbvbhlh cêsbol.

△BNFTMHBMNXM_
 BNFTMHBMNXM_
?=1 je hm emokm hmsormjlhl
Jmhb` vls` hm klrbnl bntmfrle
? oelrls y < ymjl
Lombtm hm `ebvl
4 ouoklrlhls hm emvlhurl
? ouoklrlhls hm VKMR QT@XMBN
Mhueo`rlntm ebqubh`

△QTMQLTLOBßN
 QTMQLTLOBßN
Mn un d`e moklj`s el emokm y els oelrls o`n el ymjl y dltbj`s klstl qum sm jmzoem7 vlj`s lülhbmnh` un ok`rrbt` hm
lombtm hm `ebvl, el klrbnl, el emvlhurl, el VKMR QT@XMBN y me mhueo`rlntm (o`n un pmqumü` ok`rrbt` ms jìs qum
sucbobmntm)7 l o`ntbnulobÿn, rmj`vmj`s klstl qum qumhm unl jlsl k`j`fânml.
△ M
Mnn unl dlnhmil hm k`rn` o`rtlj`s el jlsl l tr`z`s mn el c`rjl hmsmlhl ` utbebzlj`s un rmobpbmntm mspmoble plrl
klomr fleemtls sb e` tmnmj`s. Eemvlj`s le k`rn` l <31¹ hurlntm un tbmjp` lpr`xbjlh` hm 41 jbnut`s mstlnh`
pmnhbmntms mn t`h` j`jmnt` plrl qum n` sm qumjmn ` tumstmn hmjlsblh`. Q`strm juy cìobe hm klomr y o`n un juy
dumn sld`r.
△ loelrlobÿn9 sbn el Vkmy Qr`tmên tljdbân sm pumhm klomr.

Ebomnoblh` mn Nutrbobÿn7 Mjjlnume Omstlr` J.Q 8?=?