Healthy Ketosy and Intermittent Fasting DR Berg

Healthy Ketosy and Intermittent Fasting

Mctgclsfyùlqucstj`d
Ucjent-m`ss gjstlfcs Unlt
js
tncocstkjct0
cYròmcg
Jdsumjd M`w om``k suelrs Hcmmumlr los`rptj`d `b dutrjcdts N`w k` wc m`wcr jdsumjd0
cX`mutj`d
Nclmtny Fct`ℯ Jdtcrgjttcdt blstjde Ecttjde lmm yùr dutrjcdts Fct`-lklptltj`d
YuttjdeJtLmm[èctncr
Unlt t` clt
GclmCxlgpmcs
rcc-gclm cxlgpmcs [w`-gclm cxlgpmcs
KcsscrtsBrcqucdtmyLsfck\ucstj`ds
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js o``fmct js d`t jdtcdkck ls l suostjtutc b`r tnc gckjhlm rch`ggcdkltj`ds `b pnysjhjlds `r `tncrnclmtnhlrc pr`vjkcrs. _ltncr, jt js jdtcdkck t` `﬉cr
jdb`rgltj`d b`r ckuhltj`dlm purp`scs ldk t` ncmp tncrclkcr h``pcrltc wjtn pnysjhjlds ldk nclmtn pr`bcssj`dlms jd l a`jdt qucst b`r `ptjgug
nclmtn.c jdb`rgltj`d kjshussck jd tnjs o``fmct‛jdhmukjde ldy kjctlry ldk `tncr suostldhcs, gltcrjlms `rpr`kuhts‛nls d`t udkcre`dc cvlmultj`d ldk
tcstjde oy tnc S.X. B``k ldk Krue Lkgjdjstrltj`d`r sjgjmlr lecdhy `b ldy `tncr hùdtry ldk js d`t jdtcdkck t` kjled`sc, trclt, prcvcdt, gjtjeltc `r hurcldy
kjsclsc. c rclkcr ldk uscr snùmk trclt tnjs jdb`rgltj`d ls l ecdcrlm eujkc ldk d`t ls tnc umtjgltcsùrhc `b jdb`rgltj`d, sjdhc jt js olsck `d tnc `pjdj`d
ldk s`mc cxpcrjcdhc `b Crjh Ocre, KH. c lkvjhcldk strltcejcs h`dtljdck ncrcjd gly d`t oc sujtlomc b`r yùr sjtultj`d. Ymclsc h`dsumt wjtn l
pnysjhjld `r`tncr nclmtnhlrc pr`bcssj`dlm wncrc lppr`prjltc. Unjmc tnc puomjsncr ldk tnc lutn`r nlvc usck tncjr ocst c ﬉`rts jd
prcplrjde tnjs o``fmct, tncy glfc d`rcprcscdtltj`ds `r wlrrldtjcs wjtn rcspcht t` tnc lhhurlhy `r h`gpmctcdcss `b jts h`dtcdts ldk
spchj﬌hlmmykjshmljg ldy jgpmjck wlrrldtjcs `b gcrhnldtlojmjty `r ﬌tdcss b`r l plrtjhumlr purp`sc. D` wlrrldty glyoc hrcltck `r cxtcdkck oy
slmcs rcprcscdtltjvcs `r wrjttcd slmcs gltcrjlms. Dcjtncr tnc puomjsncr d`r tnclutn`r js rcsp`dsjomc b`r ldy e``ks ldk/`r scrvjhcs rcbcrrck t` jd tnjs
o``f, ldk o`tn cxprcssmy kjshmljg lmmmjlojmjty jd h`ddchtj`d wjtn tnc bum﬌mmgcdt `b `rkcrs b`r ldy suhn e``ks ldk/`r scrvjhcs `r b`r
ldyklglecs, m`ss `r cxpcdsc t` pcrs`d `r pr`pcrty lrjsjde ùt `b `r rcmltjde t` tncg. Dcjtncr tnc puomjsncrd`r tnc lutn`r snlmm oc mjlomc b`r ldy
m`ss `b pr`﬌t `r ldy `tncr h`ggcrhjlm klglecs, jdhmukjde out d`tmjgjtck t` spchjlm, jdhjkcdtlm `r h`dscqucdtjlm klglecs._ceumlr cxcrhjsc ldk
pr`pcr dutrjtj`d lrc csscdtjlm b`r lhnjcvjde yùr wcjent-m`ss e`lm.© ?9<5, ?9<> oy Crjh Ocre, KH Lmm rjents rcscrvck.
Bjrst puomjsnck ?9<5.jrk prjdtjde ?9<>D` plrt `b tnjs puomjhltj`d gly oc rcpr`kuhck `r trldsgjttck jd ldy b`rg `r oy ldy gclds, cmchtr`djh
`rgchnldjhlm, jdhmukjde pn`t`h`pyjde, rch`rkjde `r ldy `tncr jdb`rgltj`d st`rlec ldk rctrjcvlm
systcg, wjtnùt tnc wrjttcd pcrgjssj`d `b tnc puomjsncr, cxhcpt jd tnc hlsc `b orjcb qu`tltj`ds cgo`kjck jd hrjtjhlmlrtjhmc
s `r rcvjcws.
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Mctgclsfyùlqucstj`d
Ucjent-m`ss gjstlfcs Unlt
js
tncocstkjct0
cYròmcg
Jdsumjd M`w om``k suelrs Hcmmumlr los`rptj`d `b dutrjcdts N`w k` wc m`wcr jdsumjd0
cX`mutj`d
Nclmtny Fct`ℯ Jdtcrgjttcdt blstjde Ecttjde lmm yùr dutrjcdts Fct`-lklptltj`d
YuttjdeJtLmm[èctncr
Unlt t` clt
GclmCxlgpmcs
rcc-gclm cxlgpmcs [w`-gclm cxlgpmcs
KcsscrtsBrcqucdtmyLsfck\ucstj`ds
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Mct gc lsf yù l qucstj`d1
Unlt hlgc ﬌rst, òcsjty `r l stltc `b ”ud-nclmtn‗0 Uls jt tnc hnjhfcd `r tnc cee0
K` yù m`sc wcjent t` ect nclmtny `r k` yù ect nclmtny t` m`sc wcjent0
J wldt t` jdtr`kuhc yù t` ld jgp`rtldt dcw h`dhcpt, wnjhn h`gpmctcmyh`dtrlkjhts wnlt yù‚vc occd tluent loùt
wcjent m`ss1
Jt‚sD@[
m`sc wcjent t` ect nclmtny
6jt‚s
ect nclmtny t` m`sc tnc wcjent
.@ocsjty js l sygpt`g, d`t l r``t hlusc.
M`ss `b cxhcss wcjent js l dlturlm oypr`kuht `b ecttjde nclmtny. Mjfcwjsc,òcsjty js lmwlys tnc rcsumt `b l olsjh
nclmtn pròmcg.X` t` m`sc cxhcss wcjent, tnc pr`hcss gust stlrt wjtn ecttjde nclmtny.
Mct gc cxpmljd1
[ryjde t` m`sc wcjent t` ect nclmtny js puttjde tnc hlrt ocb`rc tnc n`rsc. Jbyù b`hus `d m`sjde wcjent, tnjs gly `r gly
d`t rcsumt jd nclmtny lhtj`ds.Xtlrtjde yùr wcjent-m`ss gckjhltj`d pjmms, m`w-hlm`rjc, dutrjcdt-kcprjvckbr`zcd
gclms, m`w-blt sùps, ldk slmlks wjtn m`w-blt krcssjde, lmm `d l<,999-hlm`rjc-l-kly kjct, gjent d`t rljsc yùr stltc `b
nclmtn cvcd < pcrhcdt.Ssulmmy jt wjmm rckuhc yùr nclmtn.
Ucjent-m`ss gjstlfcs

Ldk tncrc‚s wncrc cvcrytnjde e`cs wr`de, ochlusc m`w-hlm`rjc kjcts sm`wtnc gctlo`mjsg, hlusjde tnc wcjent t` h`gc
olhf ldk glfjde jt nlrkcr ldknlrkcr t` m`sc jd tnc buturc. M`w hlm`rjcs gcld m`wcrck dutrjcdts, rcsumtjde jdm`wcrck
nclmtn. [` gldy pc`pmc, m`sjde wcjent ldk kjctjde lrc lss`hjltck wjtn cltjde tnjdes mjfc tncsc1
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• Yrcplhfleck s`y-olsck pr`tcjd p`wkcrs• Yr`tcjd olrs (h`dtljdjde nuec lgùdts `b njkkcd suelrs)• M`w-hlm`rjc, dutrjcdt-
kc ﬌ hj cdt, njen-hlro gclms (tnjdfbr`zcd m`w-blt kjddcrs)• Njen-suelr/njen-hlro mjqujk-kjct snlfcs• M`w-
blt pu ﬉ck rjhc hlfcs• Lppctjtc supprcssldts ldk stjgumldtsK`d‚t ouy jdt` tnc m`w-hlm`rjc, m`w-blt gytn. Uc‚vc cxpcrjcdhck
tncbljmurc `b tnjs cxpcrjgcdt b`r lt mclst tnc mlst tnrcc kchlkcs. Aust lsf ldy pcrs`d wn` nls y`-y` kjctck g`st `b tncjr
mjbc‛tncy lmwlyseljd G@_C wcjent, rclhnjde l dcw mcvcm `b òcsjty tncy‚vc dcvcr jglejdck.lt‚s ochlusc kjctjde
sm`ws yùr gctlo`mjsg.Sdnclmtny lttcgpts lt m`sjde wcjent ourd ` ﬉ tnc gushmcs jd yùr mcesldk outt wjtnùt
oukejde tnlt gjkkmc schtj`d. Zùr cxtrl wcjent js d`t tncpròmcg6 jt‚s l sygpt`g `b s`gctnjde vcry udnclmtny e`jde `d jd yùr o`ky.
Unlt
js
tnc ocst kjct0
Gy wn`mc gjssj`d nls occd tclhnjde `tncrs wnlt t` clt t` oc nclmtny. Outtnc h`dhcpt `b wnlt b``k yù snùmk clt t` ect
nclmtny nls ls gldy kj ﬉crcdtvjcwp`jdts ls tncrc lrc stlrs jd tnc sfy! X` tnc qucstj`d js tnjs1 Unlt js tncocst kjct b`r
yù0 Uny k`d‚t wc stlrt wjtn tnc olsjh kc ﬌djtj`d `b tnc w`rk
b``k
0 Cltjdenclmtnjmy ocejds wjtn udkcrstldkjde tnc kc ﬌ djtj`d `b b``k, wnjhn ejvcs us jts purp`sc1
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(d.)tnltwnjhnjscltcdt`sustljdmjbc,pr`vjkccdcrey,ldkpr`g`tctnc er`wtn ldk rcpljr `b tjssucs6 dùrjsngcdt. V@mk Cdemjsn
bŇkl
,”dùrjsngcdt‗W

‛Glhgjmmld Kjhtj`dlry
X`, wc clt b``k jd `rkcr t`<. Yr`vjkc cdcrey (bucm)6 ldk?. Dùrjsn tnc o`ky (gcldjde t` pr`vjkc dutrjcdts).
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Mct‚s ﬌rst tlmf bucm.
Zù nlvc l hn`jhc1 K` yù fd`w yù hld rud yùro`ky `d cjtncr suelr bucm `r blt bucm0 Zù hld. Unjhn `dc js
octtcr0Xuelr bucm js mjfc ruddjde yùr o`ky `d kjcscm (kjrty bucm). N`wcvcr, blt bucmjs mjfc ruddjde yùr o`ky `d cmchtrjh p`wcr‛jt‚s l
hmcld, d`d-t`xjh ldk g`rcc﬈hjcdt bucm tnlt hld pr`vjkc cvcd g`rc cdcrey tnld suelr. Ldk g`st pc`pmcnlvc qujtc l ojt `b udusck blt tnlt js p`tcdtjlm
cdcrey rclky t` oc ourdck.Dclrmy lmm pc`pmc rcmy `d t`` gldy hlros (suelr bucm) ldk s` ect jdt`trùomc, cdkjde up wjtn
om``k suelr pròmcgs. @dc ùt `b tnrcc pc`pmc jdtnc S.X. nls cjtncr prckjloctcs `r kjloctcs.Octwccd gclms, tnc e`lm
js t` rud ùr o`kjcs `d ùr `wd blt. c ocst kjctb`r wcjent m`ss wùmk oc `dc tnlt lmm`ws yùr o`ky t` tlp jdt` jts
blt rcscrvc.
D`w mct‚s h`vcr dutrjcdts.
c typcs `b dutrjcdts yù dcck b`r nclmtn lrc vjtlgjds, gjdcrlms, trlhcgjdcrlms, pr`tcjds (lgjd` lhjks), ldk nclmtny
blts (bltty lhjks). Dutrjcdts lrctnc ncmpcr suostldhcs tnlt oujmk o`ky tjssuc ldk `relds ldk lmm`w lmm tnchncgjhlm
rclhtj`ds t` `hhur jd tnc o`ky. Zùr o`ky rcqujrcs hcrtljd lgùdts`b dutrjcdts, ldk tn`sc lrc hlmmck _ch`ggcdkck Kljmy
Lmm`wldhcs (_KLs).Jt wùmk oc l mèjhlm tnjde t` k` l kjct olsck `d ecttjde tncsc rcqujrckdutrjcdts, rjent0 cd jt
sccgs wc
snùmk<. Clt b``ks tnlt hlusc us t` usc ùr `wd blt rcscrvcs6?. Clt b``ks tnlt pr`vjkc lmm tnc dutrjcdts ùr o`kjcs rcquj
rc.c pmld tnlt J nlvc put tèctncr t` jgpr`vc nclmtn uscs p`wcrbumstrltcejcs. c ﬌ rst `dc js swjthnjde yùr o`ky t`
rud `d blt bucm. js jshlmmck fct`sjs. G`rc `d tnjs jd l ojt. Ld`tncr strltcey js jdtcrgjttcdt blstjde (JB). Jdtcrgjttcdt
blstjde lt ﬌ rst k`csd‚t sùdk cxhjtjde ldk cvcd sùdks mjfc yù nlvc t` kcprjvc yùrscmb.N`wcvcr, jt‚s d`t kcprjvltj`d lt lmm, ldk yù
lrc loùt t` ﬌ dk ùt loùt jtsnuec nclmtn ocdc ﬌ ts, wnjhn e` wly ocy`dk aust wcjent m`ss.
8

[nc Yròmcg
@ur cdtjrc mjvcs wc‚vc occd tluent tnlt o`ky cdcrey h`gcs s`mcmy br`gemuh`sc (hlro`nykrltcs).
js js t`tlmmy blmsc jdb`rgltj`d.
Emuh`sc (suelr) js lhtulmmy l sch`dklry `r lmtcrdltjvc sùrhc `b cdcrey. Jt wls dcvcr jdtcdkck t` oc usck tnc wly
wc usc jt t`kly. c prjglry sùrhc `bcdcrey js fct`dcs (`r blt bucm), wnjhn js tnc oypr`kuht `b blt ourdjde.jdf loùt
jt. Zùr o`ky hlrrjcs lrùdk l trcgcdkùs lgùdt `b st`rckbucm (fd`wd ls blt)‛loùt 59,999 hlm`rjcs‚ w`rtn, ldk tnlt‚s `d l
sfjddypcrs`d. Zct jt nls bcwcr tnld <,599 hlm`rjcs `b st`rck suelr (hlmmck emyhècd).Jt wùmk oc hrlzy b`r tnc o`ky
t` rcmy `d tnc sn`rt suppmy `b suelr bucm._cmjldhc `d suelr bucm js wny wc m`vc t` sdlhf lmm kly m`de. Ldk
ncrc‚s ld jgp`rtldt sjkc d`tc1 c lgùdt `b suelr wc dcck jd ùro`kjcs t` fccp tnc om``k suelr dugocr d`rglm js `dmy <
tclsp``d b`r lmm `btnc om``k jd tnc o`ky (loùt < ⅘ elmm`ds `b om``k). Ldk tnlt tjdy lgùdt `b suelr
hùmk h`gc br`g cltjde vcectlomcs `r cvcd pr`tcjd. Jd rclmjty wc k`d`t dcck ldy suelr jd ùr b``k lt lmm. Zct tnc
lvcrlec pcrs`d h`dsugcs 8<tclsp``ds `b suelr ldk njkkcd suelr clhn kly!@ur o`kjcs k` d`t nlvc tnc lojmjty t`
h`pc wjtn tnc t`xjh lgùdts `bsuelr wc h`dsugc.  c o`ky rclhts vcry olkmy t` cxhcss suelr. Aust
m``f lt wnlt nlppcds t` l kjloctjh1 lrtcry klglec, vjsj`d klglec, dcrvc ldkfjkdcy klglec.X`, blt bucm js l guhn g`rc
c﬈hjcdt, hmcldcr ldk nclmtnjcr bucm tnld suelr. Ldk yù nlvc l rclky suppmy `b jt.
N`w k` yù swjthn `vcr t` blt ourdjde0
Jt‚s lhtulmmy vcry sjgpmc. Zù gcrcmy dcck t` orjde k`wd t` d`rglm tncn`rg`dc tnlt h`dtr`ms suelr. js n`rg`dc js hlmmck
jdsumjd.
;

Jdsumjd
Jdsumjd js tnc o`ky‚s gljd n`rg`dc swjthn6 jt kctcrgjdcs wnjhnbucm yù wjmm usc1 blt `r
suelr.
J b j d s u m j d j s n j e n , d ` b l t w j m m o c ourdck‛`dmy suelr. Jb jdsumjd js m`w, blt wjmm oc usck
cxhmusjvcmy ls bucm.
Unlt cxlhtmy js jdsumjd0
Jdsumjd js l n`rg`dc (l o`ky gcsslec) tnlt jsglkc oy tnc pldhrcls, wnjhn js m`hltck udkcr yùr mcbt rjo hlec. M``f
ltjdsumjd ls l fcy tnlt lmm`ws suelr (emuh`sc) jdt` yùr hcmms.
Jdsumjd k`cs sjx gljd tnjdes (ldk l m`t `b gjd`r tnjdes t``)1
<.Jt
lhtslslfcy
t``pcdtnck``r,lmm`wjdehcmmstèctsuelrbucm.?. Jt
m`wcrs cxhcss suelr
jd tnc om``k lbtcr cltjde.8. Jt
st`rcs suelrs
j d t n c m j v c r l d k g u s h m c s . X t ` r c k e m u h ` s c j s hlmmck emyhècd.;. Jt
h`dvcrts cxhcss suelr
t` blt (cspchjlmmy lrùdk tnc ocmmy) ldk hn`mcstcr`m.3. Jt
lmm`ws pr`tcjd
(lgjd` lhjks) jdt` tnc hcmm.2. Jt
lmm`ws gjdcrlms
jdt` tnc hcmm, cspchjlmmy
p`tlssjug
.
Njen Xuelr
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Jdsumjd js
tnc
gljd blt-glfjde n`rg`dc, ldk jd jts prcscdhc d` blt hldoc ourdck.Jdsumjd st`rcs blt gljdmy jd yùr gjkschtj`d.
Jd blht, yùr ocmmy sjzc js tncocst gclsurcgcdt `b n`w guhn jdsumjd yù nlvc jd yùr om``kstrclg.Jd tnjs o``fmct, J
wjmm rcbcr t`
emuh`sc
ldk
suelr
jdtcrhnldeclomy ochlusctncy lrc olsjhlmmy tnc slgc tnjde.c blstcr tnc o`ky orclfs k`wd b``k jdt` suelr, tnc njencr
tnc jdsumjdrcsp`dsc. crc js cvcd l shlmc, hlmmck tnc emyhcgjh jdkcx, tnlt gclsurcs tnjsspjfc `b suelr jd tnc
om``k.c gljd trjeecr `b jdsumjd js hlro`nykrltcs. Zù clt hlros, ldk tncy turdjdt` suelr‛rljsjde emuh`sc jd tnc om``k.
lt trjeecrs jdsumjd t` wnjsf jdldk k` jts aò `b m`wcrjde om``k suelr, ls sccd jd tnc dcxt kjlerlg.
Unlt k`cs d`rglm om``k suelr gcld0
Uncd yù ect yùr om``k suelr mcvcm tcstck,d`rglm rldec js octwccd >9 ge/km ldk <99 ge/km.Out wnlt k`
tncsc dugocrs gcld0
Jb yùr om``k suelr js d`rglm, jt gclds tnlt yù nlvc rùenmy < (nclpjde)tclsp``d `b suelr jd yùr om``k. Ld lvcrlec
pcrs`d nls loùt <⅘ elmm`ds `bom``k jd tncjr o`ky.
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hlro`nykrltc-rjhn gclm
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m`w-hlro`nykrltc gclm
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Ls yù hld scc, wc olrcmy dcck ldy suelr lt lmm, rjent0 Lhtulmmy, tnlt <tclsp``d `b suelr hld cvcd h`gc br`g d`d-hlro`nykrltc
sùrhcs, mjfc pr`tcjd.O u t w c n l v c s l j k t n l t t n c l v c r l e c p c r s ` d j d t n c S . X .
h`dsugcs
8<tclsp``ds `b suelr clhn ldk cvcry kly.
Aust jglejdc n`w nlrk jdsumjd nls t` w`rf t` rcg`vc tnjs glssjvcmycxhcssjvc lgùdt `b suelr br`g tnc om``k! Jt nls t`
w`rf 8< tjgcs nlrkcr.lt‚s jdsldc.Cvcd g`rc hrlzy js tnlt tnc Lgcrjhld Kjloctcs Lss`hjltj`d (LKL)rch`ggcdks b``ks tnlt
cqultc t` `vcr 39 tclsp``ds `b suelr pcr kly. Ldk
tnc Lgcrjhld Nclrt Lss`hjltj`d, tnc SXKL B``k Yyrlgjk ldk tnc @ocsjtyX`hjcty lmm rch`ggcdk l sjgjmlr cltjde pmld1
njen hlros.BLH[1 Kjloctcs js tnc kjsclsc `b t`` guhn suelr jd tnc om``k. Gckjhlmtcxts hlmm jt
nypcremyhcgjl
, l w`rk glkc br`g
nypcr
- (cxhcss) ldk
emyhcgjl
(emuh`sc jd tnc om``k). N`w hùmk yù hurc t`` guhn suelr oy lkkjde
g`rc0 Ls l kjloctjh yù lrc put `d gckjhltj`d. js gckjhltj`d m`wcrs yùrom``k suelr . . . out
d`t
yùr o`ky suelr‛`dmy tnc suelr jd yùr om``k. Jd`tncr w`rks, kjloctjh gckjhltj`d tlfcs suelr ùt `b tnc om``k ldk puts jtjd `tncr pmlhcs jd yùr o`ky.
jdf loùt jt mjfc tnjs1 Mct‚s sly yù nlvc kjrtykjsncs, ldk jdstclk `b wlsnjde tncg, yù stjhf tncg udkcr tnc sjdf, jd yùrhupo`lrks ldk jd tnc
pldtry. Cvcdtulmmy yùr nùsc js e`jde t` stjdf. js js
7 D@_GLM OM@@K XSEL_X
(
>9-<99
ge/km)
<
< /8
elmm`ds `b om``k (lve. <23 mo pcrs`d)
<
tclsp``d `bsuelr (nclpjde) 5.3 erlgs
YC_
+
8 <
[C L XY@ @ DX @ B XSE L _ YC _ K L Z
5

cxlhtmy wnlt kjloctjh gckjhltj`d k`cs‛rcg`vcs suelr br`g tnc om``k ldkputs jt s`gcwncrc cmsc. c truc hlusc ects
njkkcd.
N`w yùr o`ky h`pcs wjtn cxhcss om``k suelrldk jdsumjd
Uncd yù h`dsugc m`ts `b suelr ldk nlvc njencr mcvcms `b jdsumjd `d lh`dtjdujde olsjs, yùr hcmms try t` pr`tcht yù ldk
cvcdtulmmy stlrt
rcsjstjde
`rjed`rjde jdsumjd. _cgcgocr, jdsumjd js tnc fcy tnlt lmm`ws emuh`sc jdt` tnchcmm. X` yùr hcmms prcvcdt
jdsumjd br`g w`rfjde jd `rkcr t` prcvcdt cxhcssjvcsuelrjdtnchcmm.jsjsyùro`kyslyjde,”Jbyù‚rce`jdet`fccpcltjdesuelr,J wjmm om`hf jt lt
tnc hcmmumlr mcvcm.‗
Jdsumjd rcsjstldhc js l pr`tchtjvc gchnldjsg
@vcr tjgc, ld cmcvltck om``k suelr ldk jdsumjd mcvcm hluscs yùr hcmms tòm`hf `r rcsjst jdsumjd. Zùr o`ky
h`dsjkcrs suelr t` oc t`xjh ldk wjmm pr`tchtyù oy st`ppjde jt br`g cdtcrjde yùr hcmms. js js hlmmck jdsumjd
rcsjstldhc.Jt hluscs tnc pròmcg `b yùr hcmms och`gjde kcprjvck `b emuh`sc bucm. X` tncystly nudery ldk hrlvc
hlros‛ldk s` k` yù. Xjdhc tnc hcmms dcck bucm out hldd`t ect jt, tnc pldhrcls nls t` h`gpcdsltcoy pr`kuhjde g`rc
jdsumjd s` tnc hcmms hld ect l mjttmc g`rc bucm.Jdsumjdrcsjstldhcglfcsyùrpldhrclsw`rft``nlrk.Jdblht,jdsumjdrcsjstldhcb`rhcstncpldhrclst`pr`kuhc
﬌vct`scvcdtjgcs
g`rcjdsumjdtnldjtsnùmkd`rglmmy.X`,wcnlvclsjtultj`dwncrctnco`kynlswlyt``guhnjdsumjd jd tnc om``k‛yct tnc jdsumjd js d`t lomc t` k` jts aò jd tnc
hcmms, cjtncr.chcmmslrcrcsjstjdejt.Lslrcsumt,tnco`kyfccpsglfjdeg`rcldkg`rc
BSCM
D @ _ G L M H C M M J D X S M J D _ C X J X [ L D H C
BSCM JDXSMJD_CXJX[LDHC
>

jdsumjd.cscn`rg`dcslrc`dlh`dstldtbcckolhfm``p,scdkjdeldkrchcjvjdegcsslecs`b”Xuelrjsnjen‛rcmclscg`rcjdsumjd....Gustm`wcrom``k suelr b`r tnc o`ky t`
stly lmjvc.‗
M`w om``k suelrs
jdf loùt wnlt‚s nlppcdjde. Zùr hcmms lrc rcsjstjde jdsumjd, hlusjdeyùr o`ky t` glfc l m`t g`rc. Ujtn lmm tnjs cxtrl jdsumjd jd
yùr om``k, yùhùmk cxpcrjcdhc m`w om``k suelrs. js js hlmmck
nypèmyhcgjl
, l w`rk glkcbr`g
nyp`
- (m`w) ldk
emyhcgjl
(emuh`sc jd tnc om``k). Nypèmyhcgjl js hlusckoy t`` guhn jdsumjd jd tnc om``k ldk js l prckjloctjh sygpt`g. Xjeds
`bnypèmyhcgjl jdhmukc hrlvjdes b`r hlros ldk swccts, ocjde jrrjtlomc, g``ky `rkcprcssck, nlvjde vjsj`d pròmcgs, ocjde
nudery `r kjzzy, ldk tnc mjst e`cs `dldk `d. Zùr orljd js tnc ﬌rst `reld t` bccm tnc c﬉chts `b m`w om``k suelrs.
JGY@_[LD[1
Z ` u r o m ` ` k s u e l r s h ` u m k o c d ` r g l m ` r m ` w o c h l u s c ` b tnc `vcrh`gpcdsltj`d `b jdsumjd. js hld
hlusc yùr k`ht`r t` bljm t`jkcdtjby tnc clrmy sjeds `b prckjloctcs. c pròmcg js tnlt, ls tnjs h`dtjducs, tnc pldhrcls
cvcdtulmmy st`psh`gpcdsltjde, och`gcs cxnlustck, ldk glfcs mcss ldk mcss jdsumjd‛lmm`wjdetnc suelr jd yùr
om``k t` e` njencr ldk njencr. X`, tnc ﬌ rst stlec `b jdsumjdrcsjstldhc js d`rglm `r m`w om``k suelrs kuc t` cxhcssjvc
h`gpcdsltjdejdsumjd. cd tnjs js b`mm`wck oy njencr ldk njencr om``k suelrs ls yù m`sctnc lojmjty t` h`gpcdsltc
b`r tnc suelr wjtn jdsumjd. js js hlmmck kjloctcs.[ypc ? kjloctcs js njencr mcvcms `b om``k suelrs kuc t` jdsumjd
rcsjstldhc.[ypc ? kjloctjhs lrc ejvcd l gckjhltj`d t` rckuhc tnc hcmms‚ rcsjstldhc t`jdsumjd. Ls tnjdes w`rscd `vcr tjgc,
typc ? kjloctjhs lrc tncd put `d jdsumjd. Uny0 Ochlusc tnc pldhrcls js t`` cxnlustck t` pr`kuhc jt.
D@ LHFD@UMCKEGCD[
Emuh`sc
JDXSMJD_CXJX[LDHC
YLDH_CLX MJRC_
NJEN JDXSMJD
:

js pròmcg hùmk clsjmy oc hluent clrmy jb yùr k`ht`r wùmk tcst yùr
blstjde jdsumjd mcvcms
jd lkkjtj`d t` yùr blstjde emuh`sc mcvcms, out tnc k`ht`rrlrcmy k`cs. Jdsumjd js usulmmy njen wcmm ocb`rc yùr om``k suelrs och`gc
njen. Lmm tnjs nlppcds erlkulmmy ldk k`cs d`t sn`w up `d om``k tcsts udtjmg`dtns `r yclrs mltcr. Jd tnc gcldtjgc, n`wcvcr,
jdsumjd-rcsjstldhcsygpt`gs wjmm gldjbcst jd `tncr wlys.csc lrc lms` tnc sygpt`gs `b njen jdsumjd. Jdsumjd
rcsjstldhc,nypèmyhcgjl ldk tnc jdjtjlm stlecs `b kjloctcs typc ? lmm nlvc `dc tnjde jdh`gg`d1 njen jdsumjd.c w`rst
lkvjhc t` ejvc l pcrs`d wjtn njen jdsumjd js t` clt t`` gldyhlros. Jd <:5<, tnc Lgcrjhld Kjloctjh Lss`hjltj`d (LKL)
rch`ggcdkcktnlt yùr hlro`nykrltcs snùmk oc ;3 pcrhcdt `b yùr hlm`rjcs6 jd <:>2, tncyrch`ggcdkck tnlt
hlro`nykrltcs oc 29 pcrhcdt. Jd <::;, tncy lmm`wck tlomcsuelr ldk suelr lkkck t` b``ks t` oc plrt `b yùr t`tlm
hlro`nykrltcs.
BltjeucOrljd bèOmlkkcr jssucsG``kjdcss jb d`t bckOcmmy blt [jrckdcsslbtcr
gclmsH r l v j d e s K c s j r c t ` s d l
h f lbtcr gclms Ldxjcty
B`r cxlgpmc1
<9

Ocmmy blt
Zù gly w`dkcr wny ùr hùdtry js s` blt-pnòjh ldk d`t ls h`dhcrdckloùt tnc glssjvcmy njen mcvcms `b kjctlry suelr. Ucmm,
hnchf tnjs ùt1 X`gck`hugcdts wcrc rchcdtmy bùdk jd tnc olscgcdt `b Nlrvlrk Sdjvcrsjtyrcvclmjde tnlt tw` `b tnc shn``m‚s g`st blgùs
dutrjtj`djsts h`mmlo`rltck wjtntnc suelr jdkustry ldk cdkck up ecttjde pljk t` k`wdpmly suelr‚s r`mc jdh`r`dlry nclrt kjsclsc, kcspjtc stukjcs
sn`wjde tnc `pp`sjtc. @d t`p `b tnlt,gldy `b tnc rcsclrhn stukjcs supp`rtjde suelr wcrc kjrchtmy sp`ds`rck oy tncsuelr jdkustry. X`, blt ldk
hn`mcstcr`m t``f tnc omlgc. @b hùrsc, yclrs mltcr wclrc rclmjzjde tnlt jt wls dcvcr tnc hn`mcstcr`m.BLH[1 Ld lvcrlec Lgcrjhld (pcr ?9<;
kltl) h`dsugcs <8< pùdks `b
lkkck
suelrlddulmmy,wnjhnw`rfsùtt`??tclsp``dspcrkly.cfcyw`rkjs
lkkck
. js js `d t`p `b tnc njkkcd suelrs br`g erljds, wnjhn, oy tnc wly,cqultc t` 32 pùdks pcr yclr‛rùenmy 9.<3 pùdks pcr kly.Cltjde hlro`nykrltcs
js tnc gljd trjeecr b`r jdsumjd! Ldk jb yù wldt t`m`sc wcjent, jt‚s jgp`rtldt t` rcgcgocr tnlt jdsumjd js tnc gljd blt-glfjden`rg`dc ochlusc jt h`dvcrts
hlros jdt` blt‛cspchjlmmy truc b`r ocmmy blt ldkvjshcrlm blt (blt lrùdk tnc `relds).BLH[1 Jb yù scc s`gc`dc wjtn ocmmy blt, tncy nlvc
t`` guhn jdsumjd!D`wmct‚sectjdt`s`gc`tncrlspchts`bjdsumjdtnltlrcjgp`rtldtb`ryù.
Hcmmumlr los`rptj`d `b dutrjcdts
Jdsumjd js dcckck t` ncmp hcmms los`ro dutrjcdts suhn ls p`tlssjug,gledcsjug ldk lgjd` lhjks (pr`tcjd). Jd blht, lmg`st
cvcry dutrjcdt jsjd﬏ucdhck oy jdsumjd. Y`tlssjug js dcckck b`r cdcrey, b`r olmldhjde s`kjugjd tnc o`ky, ldk b`r lmm
fjdks `b `tncr jgp`rtldt tnjdes. Uc dcck lgjd` lhjksb`r nljr, dljms, sfjd, a`jdts ldk gushmcs. Uc dcck gledcsjug b`r l
nclmtnynclrt. . . . Xcc wncrc J lg e`jde0
<<

Uncd yù nlvc jdsumjd rcsjstldhc, yù d`t `dmy stlrvc tnc hcmm `b bucm outyù lms` och`gc kc ﬌hjcdt jd dutrjcdts
ldk pr`tcjd! N`w hld yù hrcltcnclmtn `d t`p `b tnjs pròmcg0Jd lkkjtj`d t` tnc suostldhcs dlgck lo`vc, jdsumjd
rcsjstldhc hld hlusckc ﬌ hjcdhjcs `b vlrjùs `tncr
dutrjcdts1• Rjtlgjd L • O vjtlgjds (cspchjlmmy O ldk O)• Rjtlgjd H• Rjtlgjd K• Rjtlgjd C• Rjtlgjds F ldk F
• Hlmhjug• @gcel-8 bltty lhjks
Ecttjde lmm `b tncsc dutrjcdts hld lhtulmmy rckuhc jdsumjd rcsjstldhc,out jdsumjd rcsjstldhc hld prcvcdt tnc
hcmms br`g los`rojde tncg.
@dc `b tnc tcrrjomc sygpt`gs `b kjloctcs js pcrjpncrlm dcur`pltny. lt‚sl h`dkjtj`d wncrc tnc dcrvcs jd tnc bcct ldk
nldks lrc kcstr`yck, mclkjde tòurdjde pljd ldk dugodcss‛tnc scdsltj`d `b pjds ldk dcckmcs. js js l Oldk O
kc ﬌hjcdhy. c O vjtlgjds jd ecdcrlm ncmp prcvcdt tnc klglec br`gnjen om``k suelr ldk jdsumjd. Lhtulmmy vjtlgjd
O d`rglmmy pr`tchts tnc hcmmsbr`g s`gc `b tnc sygpt`gs `b njen suelr ldk jdsumjd. crc js erclt rcsclrhnkltl t`
sn`w tnlt tlfjde l blt-s`muomc b`rg `b O (ocdb`tjlgjdc) hld cvcdrcvcrsc s`gc `b tnc klglec (dcrvc pljd, b`r cxlgpmc)
br`g njen suelr.N`wcvcr, rc﬌dck suelrs ldk erljds lhtulmmy kcpmctc vjtlgjd O. Jt‚s wncd yùoch`gc kc ﬌hjcdt tnlt tnc
h`gpmjhltj`ds stlrt.
JDXSMJDLgjd` Lhjk (pr`tcjd) Lgjd` Lhjk
(pr`tcjd) GledcsjugY`tlssjugEmuh`sc
<?

Jdsumjd rcsjstldhc hld kcpmctc vjtlgjd H jd tnc o`ky, wclfcdjde tncvlshumlr wlmm. Jb tncrc js d`t cdùen vjtlgjd H,
yù m`sc h`mmlecd, wnjhnfccps yùr lrtcrjcs str`de, trjeecrjde l hlshlkc `b cvcdts1 olk hn`mcstcr`m(hlmmck MKM),
hlmhjug ldk wnjtc om``k hcmms lmm stlrt b`rgjde l oldklec(pmlquc), wnjhn js fd`wd ls l hmèeck lrtcry. Out tnc
pmlquc js tnc c ﬉cht `btnc klglec hlusck oy njen jdsumjd.Rjtlgjds L ldk K, F ldk F lmm rckuhc jdsumjd
rcsjstldhc. Y`tlssjug,gledcsjug ldk hlmhjug lms` mcsscd tnc rcsjstldhc `b jdsumjd, w`rfjde lt tnchcmmumlr mcvcm.
js js wny tnc b`hus `d h`dsugjde njen dutrjcdt-kcdsc b``ksldk hrcltjde nclmtn dccks t` h`gc ﬌ rst, ldk wcjent m`ss
js gcrcmy `dc ocdc ﬌t `b ecttjde nclmtny.(Oy tnc wly, d`t t` ect ` ﬉ t`pjh, out kjk yù fd`w tnlt hldhcr ldktug`rs hld
`dmy
mjvc `d suelr0)
Cvcry sjdemc `dc `b tnc pròmcgs mjstck ocm`w hld oc hlusck oyhnr`djh njen mcvcms `b jdsumjd1
• [ypc ? kjloctcs• Nclrt kjsclsc• Xtr`fc• Njen om``k prcssurc
<8

• Njen hn`mcstcr`m• Kcgcdtjl ldk Lmzncjgcr‚s• Bltty mjvcr• @ocsjtyNjen jdsumjd js tnc udkcrmyjde hlusc `b tnc ojeecst
nclmtn pròmcgs wccxpcrjcdhc t`kly.Jwldtt`sn`wyùlh`gplrjs`d`btncSXKLpmltct`lNclmtnyFct`ℯpmltc s` yù hld nlvc l ojrk‚s-cyc vjcw
`b wnlt yù wjmm oc k`jde.
JDXSMJD
NCL_[ KJXCLXC KJLOC[CX HLDHC_ (mjvcs `d suelr) BL[[Z MJRC_ NJEN
OM@@KY_CXXS_C NJENHN@MCX[C_@M KCGCD[JL OrljdLdcurysg(str`fc) Om`hflec(str`fc)
OrljdX[_@FC
JDXSMJD _CXJX[LDHC MCLKX [@ C^HCXX JDXSMJD
GyYmltc
.e`v
NCLM[NZ FC[@XJX
ℯ
K L J _ Z H L _ O X E _ L J D X B _ S J [ X R C E C [ L O M C X Y _ @ [ C J D BL[R C E C [ L O M C
XY _ @ [ C J D
<;

Jb yù m``f lt tnc SXKL cxlgpmc `b wnlt yùr pmltc gjent h`dsjst `b(GyYmltc.e`v), yù wjmm d`tjhc scvcrlm oje pròmcgs, suhn ls tncjr
eujkcmjdcsb`r vcectlomcs ldk erljds.c rch`ggcdkltj`d b`r quldtjty `b vcectlomcs js `dmy ? t` ?· hups `bvcectlomcs pcr kly, wnjhn js d`t
cdùen.
BZJ1Ld lvcrlecLgcrjhldh`dsugcs`dmy<.2 hups`b vcectlomcspcr kly.
Ldk tncy lmm`w yùr vcectlomcs t` oc jd tnc b`rg `b l R> aujhc, l p`tlt` `rhlddckvcectlomcs.Y`tlt`hldrljscyùrom``ksuelr,ldktncR>ldk
hlddckvcectlomcslrco`tnplstcurjzck(h``fck)ltnjentcgpcrlturcs,kcstr`yjdegldy`btncdutrjcdts.Brujtshldochlddck`rcvcdjdtncb`rg`bbrujtaujhc6
leljd, wly t`` guhn suelr. Out tnc w`rst rch`ggcdkltj`d js erljds. c KjctlryEujkcmjdcsrch`ggcdk2t`5ùdhcs`berljdspcrkly.cyslynlmb`b
tncgsnùmkocjdtncb`rg`bwn`mcerljds.jsmclvcs8ùdhcs`brc﬌dckerljds. Cxlgpmcs `b Erljds (2 ‘ 5 ùdhcs)< ùdhc 7 < smjhc `b orclk< ùdhc 7 <
hup `b rclky-t`-clt hcrclm< ùdhc 7 < pldhlfc< ùdhc 7 · hup `b h``fck rjhc< ùdhc 7 · hup `b h``fck plstl < ùdhc 7 · Cdemjsn gu﬈d< ùdhc 7 <
sglmm pjchc `b h`rd orclk< ùdhc 7 3 wn`mc-wnclt hrlhfcrs< ùdhc 7 8 hups `b p`ph`rdX`, wncd gumtjpmjck oy 2 `r 5, tnjs
js e`jde t` lkk up. Gldy pc`pmck`d‚t rclmjzc tnlt tncsc b``ks turd jdt` suelr lt l vcry njen rltc6 tnus
tncylrc njkkcd suelrs.
<3

N`w k` wc m`wcr jdsumjd0
<. Cmjgjdltc tnc suelr
js rclmmy k`cs gcld cmjgjdltjde lmm suelr br`g tnc kjct.
c fcy js orjdejde yùr kjctlry suelr k`wd t`
zcr`
. crc lrc lhhcptlomcswcct lmtcrdltjvcs. c tnrcc J rch`ggcdk tnlt lrc clsy t` ect lrc stcvjl,d`d-EG@ crytnrjt`m ldk
d`d-EG@ xymjt`m.
Lv`jk tncsc1
• [lomc suelr (hldc ldk occt)• Bruht`sc• N`dcy • Or`wd suelr• Lelvc dchtlr• Kcxtr`sc• Glmt`kcxtrjd• Njen-
bruht`sc h`rd syrup• Glpmc syrup• _jhc syrup• Aujhc• Lmh`n`m
?. Cmjgjdltc tnc njkkcd suelrs
<2

c bùr njkkcd hlro`nykrltcs tnlt gldy pc`pmc k`d‚t h`dsjkcr1
<. Erljds?. Xtlrhncs8. Brujts;. Mceugcs (oclds)
Erljds t` lv`jk jdhmukc
orclks, plstl, hcrclm (cvcd `ltgclm), hrlhfcrs,ojshujts, pldhlfcs ldk wl﬋cs. Cvcd jb s`gctnjde js emutcd-brcc, jt‚s
stjmm lerljd. Emutcd js tnc pr`tcjd jd
erljds. Zù wldt t` lv`jk LMM erljds, jdhmukjde `lts, wnclt, olrmcy, Czcfjcmorclk, sprùtck orclk ldk qujd`l.
Cxhcptj`d1
Xglmm lgùdts `b ryc hrjsporclk, tnc fjdk wjtn loùt ; erlgs`b hlro`nykrltcs jd clhn. js js dct hlros, wnjhn js tnc
t`tlm hlro`nykrltc gjdustnc ﬌ocr.
Xtlrhncs t` lv`jk jdhmukc
wnjtc ldk rck p`tlt`cs, swcct p`tlt`, ylgs, wnjtc ldk or`wd rjhc, h`rd (cvcd tnùen jt‚s l vcectlomc) ldk
h`rdstlrhn. Kjkyù fd`w tnlt tn`sc pu ﬉ck rjhc hcrclms `r pu ﬉ck rjhc hlfcs nlvc emyhcgjhrcsp`dscs tnlt lrc dclr tnc t`p
`b tnc hnlrts0
Brujts t` lv`jk jdhmukc
lppmcs, oldldls, pjdclppmc, pclrs, kltcs, ﬌ es,erlpcs (ldk rljsjds), ldk brujt aujhcs (`rldec, erlpc ldk lppmc
aujhc‛cvcdt`glt` aujhc).
Cxhcptj`d1
Xglmm lgùdts (`dc-nlmb t` `dc hup) `b ocrrjcs pcr kly.
Mceugcs t` lv`jk jdhmukc
oclds.
Cxhcptj`d1
Nuggus, out glfc surc jt‚s d`t glkc wjtn s`y `r hld`ml `jm.
8. Cmjgjdltc tnc h`gojdltj`d `b suelr `r rc﬌dckhlros wjtn pr`tcjd
Unlt‚s w`rsc tnld h`dsugjde hlros0
H`gojdjde suelr `r rc﬌dck hlros wjtn pr`tcjd hld spjfc jdsumjd oy ?99 pcrhcdt `r g`rc.
<5

Lv`jk tncsc h`gojdltj`ds1
• Nlgourecr wjtn oud• N`t kè wjtn oud• Yr`tcjd/orclk h`go`s jd ecdcrlm• Ourecr wjtn brjcs• Ourecr wjtn fcthnup (g`
st h`dkjgcdts lrcplhfck wjtn suelr, cxhcpt b`r gustlrk)• Ourecr wjtn s`kl • Xwcct-ldk-
sùr p`rf • Orclkck gclts• Occb acrfy (udmcss jt nls d` suelr)• Kcmj gclts (udmcss tncy nlvc d` suelr)• Xplencttj ldk g
cltolmms• Mlsledl • Cees ldk t`lst• Xldkwjhncs•
Olrochuc• Hnjhfcd wjdes wjtn suelry h`ltjde • Hnccsc ldk hrlhfcrs (cxhcpt ryc hrjsporclk wjtn loùt ; erlgs dct hlros j
d clhn)
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;. Cmjgjdltc GXE (ld`tncr njkkcd suelr)
G`d`s`kjug emutlgltc (GXE) js l ﬏lv`r-cdnldhjde hncgjhlm, gcldjdetnlt jt glfcs b``k tlstc octtcr tnld jt lhtulmmy js. c
wly jt w`rfs js t`cdmlrec yùr tlstc ouks t` cdnldhc tnc pcrhcptj`d `b tnc slv`ry tlstc. Jt‚s jdgldy, gldy b``ks lt tnc
er`hcry st`rc ldk blst-b``k rcstlurldts, d`t t`gcdtj`d Hnjdcsc ldk gldy `tncr rcstlurldts. Zù nlvc t` rclmjzc jt hld
ocmjstck udkcr `tncr dlgcs t``1
g`kj﬌ck h`rdstlrhn
ldk
g`kj﬌ck stlrhn
ldkloùt cmcvcd lkkjtj`dlm dlgcs. X` rclk yùr mlocms‛cvcd h`ggcrhjlmh`ttlec hnccsc nls g`kj ﬌ ck h`rdstlrhn.
GXE hld spjfc jdsumjd oy 899 pcrhcdt, cvcd tnùen jt‚s d`t lhlro`nykrltc.
3. Cmjgjdltc lrtj﬌hjlm swcctcdcrs
Lv`jk lsplrtlgc. (Cqulm js lms` kldecrùs, ldk jt‚s jd gldy kjct s`kls.) Lv`jk slhhnlrjdc (h`gg`dmy bùdk jd p`wkcrck
kjct swcctcdcrs). Lmtnùentncsc lrc suelr-brcc, tncy hld spjfc jdsumjd. Gldy pc`pmc nlvc occd krjdfjdekjct s`kl b`r
yclrs wjtnùt fd`wjde tnc c ﬉ chts `b tncsc lrtj ﬌hjlm swcctcdcrs.Xuelr lmh`n`ms lrc guhn octtcr1 d`d-EG@ crytnrjt`m
ldk xymjt`m lrcerclt. crc lrc `tncrs t``. Xtcvjl js tnc ocst, sjdhc jt nls l zcr` emyhcgjhc ﬉ cht. Zù hld cvcd ect s`kl-
﬏lv`rck xymjt`m tnlt yù hld lkk t` wltcr t`cda`y tnc tlstc `b l s`bt krjdf wjtnùt tnc jdsumjd spjfc.
2. Xwjthn br`g mcld (m`w-blt) pr`tcjd t` tncnjencr-blt vcrsj`d
Zù nlvc lmrclky nclrk loùt tnc shlmc fd`wd ls tnc emyhcgjh jdkcx (EJ),out yù gly dcvcr nlvc nclrk `b tnc jdsumjd
jdkcx. js shlmc rltcs lmm tncd`d-hlro`nykrltc trjeecrs `b jdsumjd, ldk tnc oje `dc js zcr`-blt pr`tcjd‛b`rcxlgpmc, jd
wncy pr`tcjd p`wkcr. js js jdtcrcstjde ochlusc wc nlvc occdorljdwlsnck jdt` tnjdfjde tnlt m`w-blt `r mcld pr`tcjd js
nclmtnjcr b`r yù.c blttjcr tnc ldjglm pr`tcjd, tnc m`wcr tnc c ﬉ cht `d jdsumjd. Kjk yùect tnlt0
c blttjcr tnc pr`tcjd, tnc m`wcr tnc jdsumjd rcsp`dsc.
X`, wncdh`dsugjde pr`tcjd, e` b`r tnc njencr-blt vcrsj`d.  js jdhmukcs hnccsc, kljry, gclts, blttjcr ﬌ sn,
cth. Jt wùmk lms` oc octtcr t` mclvc tnc sfjd `d tnchnjhfcd jb p`ssjomc.
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5. Lv`jk cxhcss lgùdts `b pr`tcjd
Ld`tncr trje ecr `b jdsumjd js mlrec quldtjtjcs `b pr`tcjd.
js wls `dc`b tnc jssucs wjtn tnc Ltfjds kjct. c `ptjgug lgùdt `b pr`tcjd pcr gclmjs loùt 8 t` 2 ùdhcs. Yr`tcjd js
dcckck b`r rcpljrjde ldk pr`vjkjde tnc rlwgltcrjlm b`r gushmc, tcdk`ds, a`jdt hlrtjmlec, ldk cvcd o`dc. Yr`tcjd hld
lmsòc usck b`r bucm6 n`wcvcr, t`` guhn trjeecrs jdsumjd ldk hld oc h`dvcrtck t`suelr ldk tncd t` blt. L h`gg`d
qucstj`d pc`pmc nlvc js, ”Xnùmk J d`t oc h`dsugjde m`ts `bpr`tcjd t` oujmk gy gushmcs0‗ c mjvcr hld `dmy
nldkmc s` guhn, ldkfccpjde yùr pr`tcjd t` l g`kcrltc lgùdt js lmm yù dcck. [` oujmk gushmc,yù lms` dcck t` nlvc
d`rglm lgùdts `b jdsumjd, wnjhn js wny kjloctjhsgldy tjgcs m`sc tncjr gushmc ldk och`gc ﬏looy.
>. Lv`jk EG@ s`y ldk h`rd `jm
Sdb`rtudltcmy,
vcry h`gg`dmy h`dsugck `jms suhn ls s`y, hld`ml ldkh`rd hld trjeecr jdsumjd rcsjstldhc
. Jb `jm js d`t `reldjh, jt‚s mjfcmy t` ocEG@. [ry t` ﬌ dk l slmlk krcssjde `r h`dkjgcdt wjtnùt tncsc `jms. E``kmuhf!
G`st `b tnc s`y ldk h`rd lrc s`mk b`r ldjglm bccks6 s` yù hùmk lms` ocecttjde EG@s jdkjrchtmy tnrùen gclts.
Ld`tncr rcls`d t` e` `reldjh.
:. Lv`jk cltjde t`` brcqucdtmy
Kjk yù rclmjzc tnlt
cltjde jd ecdcrlm trjeecrs jdsumjd
0 Jt js
d`t
l e``kjkcl t` clt ﬌ vc t` sjx sglmm gclms pcr kly. js spjfcs jdsumjd oje tjgc ldkprcvcdts yù br`g h`rrchtjde jdsumjd
rcsjstldhc. Xdlhfjde ldk erlzjde mltc ltdjent lrc tnc w`rst. c s`mutj`d t` tnjs js jdtcrgjttcdt blstjde (JB)6 g`rc `dJB
b`mm`ws.
?9

[nc X`mutj`d
crc lrc tw` strltcejcs J rch`ggcdk t` m`sc wcjent ldk udk
` jdsumjd rcsjstldhc1• Nclmtny Fct`ℯ• Jdtcrgjttcdt blstjde
Nclmtny Fct`
ℯ
Nclmtny Fct`ℯ js l stltc jd wnjhn tnc o`ky js usjde fct`dcs ls jts prjglrybucm. Fct`dcs lrc tnc oypr`kuht `b blt ourdjde
ldk l guhn hmcldcr bucm tnldsuelr. Fct`dcs lrc tnc prcbcrrck bucm `b tnc o`ky ldk orljd. _uddjde `demuh`sc js
jdc﬈hjcdt b`r tnc o`ky ldk udnclmtny jd dugcrùs wlys. Jt js lms`l rchcdt wly `b cltjde b`r
nugldfjdk. Uncd pc`pmc try t` m`sc wcjent, tncy usulmmy m`sc s`gc jdjtjlm wltcr wcjent ldk pmltclu lbtcr tw`
wccfs. cy rlrcmy tlp jdt` blt bucm.J rch`ggcdk l typc `b fct`sjs tnlt cgpnlsjzcs ecttjde yùr rcqujrckdutrjcdts‛d`t
gcrcmy huttjde yùr hlros‛ldk cltjde nclmtny blts. G`rc `dtnjs jd l g`gcdt.Jd tnc w`rst b`rg `b kjloctcs (typc <), l
h`dkjtj`d hlmmck fct`lhjk`sjs hldcxjst. js js h`gpmctcmy kj ﬉ crcdt br`g wncd yù put yùr o`ky jdt` fct`sjsoy
m`wcrjde yùr hlros. Fct`lhjk`sjs js l kjsclsc stltc wncrc tncrc js d` g`rcjdsumjd ldk lhjks oujmk up t` njen mcvcms
tnlt lrc kldecrùs b`r nclmtn. Out wjtn Nclmtny Fct`ℯ wc wjmm oc lkkjde m`ts `b vcectlomcs t` hùdtcr ldyp`tcdtjlm
cxhcss `b lhjk jd tnc o`ky.
Fct`sjs js tnc stltc `b ruddjde yùr o`ky `d blt.
c ocdc ﬌ ts lrc jggcdsc‛ldk e` wly ocy`dk wcjent m`ss.
Oy ruddjde `d blt bucm wjtn fct`sjs, yù‚mm cxpcrjcdhc suhn rcwlrksls tnc b`mm`wjde1
?<

• D` g`rc hrlvjdes• Mcss nudecr octwccd gclms• Octtcr gcg`ry • Hlrkj`vlshumlr pr`tchtj`d• D`rglm om``k suelr• Jgpr
`vck g``k• Jgpr`vck hn`mcstcr`m• Uly g`rc cdcrey • Lglzjde sfjd• Guhn mcss jd﬏lggltj`d• Jgpr`vck smccp[` ect jdt` l stltc
`b fct`sjs s` yù hld rud `d blt jdstclk `bemuh`sc‛ldk ﬌ dlmmy ourd yùr `wd blt st`rcs b`r bucm‛yù wjmm nlvc t`
stlrtlklptjde yùr o`ky t` pr`kuhjde fct`dcs, tnc o`ky‚s prcbcrrck bucm sùrhc.B`r s`gc pc`pmc tnjs hld tlfc ls m`de ls
sjx wccfs, wnjmc b`r `tncrs jt `dmytlfcs `dc t` tw` wccfs.Out jb yù wldt t` krlgltjhlmmy spcck up yùr gctlo`mjsg,
tnjs js tnc wlyt` k` jt!
Ncrc‚s n`w t` glfc fct`sjs w`rf b`r yù.
c fcy t` swjthnjde yùr o`ky t` blt ourdjde js t` m`wcr yùr hlrojdtlfc t` ?9 t` 39 erlgs pcr kly. Yc`pmc wn` nlvc
vcry sm`w gctlo`mjsgssnùmk mjgjt hlro jdtlfc t` ?9 erlgs `r mcss.Oy tnc wly, tncrc js d` suhn tnjde ls ld ”csscdtjlm
hlro`nykrltc.‗ @uro`kjcs hld k` qujtc wcmm wjtnùt hlro`nykrltcs. crc lrc kj ﬉ crcdt typcs `bhlro`nykrltcs1
vcectlomcs, brujts, ocrrjcs, stlrhncs (p`tlt` ldk rjhc), erljdsldk mceugcs. cd yù nlvc tnc rclmmy olk euys1 rc ﬌ dck
hlro`nykrltcs mjfctlomc suelr, wnclt ﬏ùr ldk njen-bruht`sc h`rd syrup.N`wcvcr, tnc gljd hlro`nykrltc yù wldt t` h`dsugc js
vcectlomcs.Rcectlomcs ejvc us ùr vjtlgjds ldk gjdcrlms ldk k` d`t turd jdt` suelr mjfc`tncr hlros k`. Rcectlomcs lms` pr`vjkc tnc ﬌ocr t` bcck
yùr brjcdkmy olhtcrjl.Brujt ldk brujt aujhcs lrc tnc w`rst. Kjk yù fd`w tnlt ld lppmc h`dtljds<: erlgs `b suelr0 Ocrrjcs,
tnùen, turd jdt` suelr guhn g`rc sm`wmy tnld`tncr typcs `b brujt6 s` `dc hup pcr kly js `fly t` h`dsugc.
??

Jdtcrgjttcdt blstjde
Jdtcrgjttcdt blstjde (JB) js d`t l kjct6 jt js l brcqucdhy `b cltjde ldk d`tcltjde. Uncd yù k` d`t clt, yù m`wcr jdsumjd.
X` tnc mcss brcqucdtmy yùclt, tnc mcss strcss `d tnc pldhrcls ldk tnc mcss jdsumjd. Dcvcrtncmcss, jt‚ss`gctnjde yù nlvc t` mct
yùr o`ky lklpt t`.js js jgp`rtldt ochlusc `dc `b tnc prjglry trjeecrs `b jdsumjd js
cltjde
‛cltjde ldytnjde. J lg d`t tlmfjde loùt tlfjde yùr suppmcgcdts `rkrjdfjde tcl `r cvcd `dc hup `b h` ﬉cc jd tnc g`rdjde,
out cltjde ﬌ vc t` sjxtjgcs l kly6 ldk mct‚s d`t b`rect, sdlhfjde wjmm spjfc jdsumjd cvcd jb jt‚s nclmtnyb``k. c g`rc brcqucdt tnc
cltjde, tnc g`rc tncrc js hnr`djh cmcvltj`d `bjdsumjd, mclkjde t` jdsumjd rcsjstldhc. Cltjde mcss `btcd, wjtn d` sdlhfs
t` spjfc jdsumjd octwccd gclms, js
`dc`b tnc g`st p`wcrbum wlys
t` m`wcr jdsumjd rcsjstldhc‛ldk jt hld ejvc yùl m`t `b lglzjde ocdc ﬌ts, suhn ls ldtj-lejde c ﬉ chts.J lms` rch`ggcdk
yù lmwlys k` fct` wjtn jdtcrgjttcdt blstjde. K`jde JB wjtnùt fct`, `d t`p `b l m`w om``k suelr pròmcg, js l rclm
strljd `d yùrorljd1 yù hld bccm gjscrlomc ldk hld oc vcry g``ky.[` k` tnjs, mct‚s ﬌rst ocejd wjtn tnrcc gclms pcr kly‛D@
sdlhfs‛los`mutcmy d`tnjde octwccd gclms cxhcpt wltcr ldk `tncr d`d-hlm`rjh,d`d-jdsumjd-spjfjde krjdfs mjfc tcl ldk
h` ﬉cc (out try `dmy `dc h` ﬉cc pcr klyjd tnc l.g. ochlusc t`` guhn h` ﬉ cc hld spjfc jdsumjd).
J D X S M J D J D X S M J D J
D X S M J D O _ C L F B L X
[ M S D H N K J D D C _
J D X S M J D X D L H F J D X S M J D X D L H F J D X S M J D X D L H F J D X S
M J D X D L H F J D X S M J D X D L H F
D@ XDLHFJDE D@ XDLHFJDE D@ XDLHFJDE D@ XDLHFJDE
J D X S M J D J D X S M J D
J D X S M J D
BL[O S _ D J D E BL[O S _ D J D E BL[O S _ D J D E BL[O S _ D J D E
Þ
Þ
Þ
Þ
?8

Fccpjde jdsumjd lt l d`rglm mcvcm octwccd gclms ldk kurjde smccp wjmmlmm`w yùr pldhrcls t` hnjmm ldk rch`vcr.
N`wcvcr, s`gc pc`pmc wjmm nlvc lnchf `b l tjgc e`jde br`g `dc gclm t` tnc dcxt ochlusc tncy ect om``k suelrhrlsncs ldk scvcrc
nudecr. D`t l pròmcg.c s`mutj`d t` tnjs js sjgpmy t` h`dsugc g`rc blt lt tnc cdk `b tnc gclm.js hùmk jdhmukc
lv`hlk`s, dut outtcrs, pchlds, orjc hnccsc `r `mjvcs. Bltd`t `dmy sltjs ﬌cs yùr nudecr out lms` wjmm d`t trjeecr
jdsumjd vcry guhn. Zùfd`w d`w tnlt h`dsugjde mcld pr`tcjds ldk m`w-blt gclms wjmm fccp yùnudery ldk glfc jt
jgp`ssjomc t` k` jdtcrgjttcdt blstjde. X` tnc ldswcr jsg`rc kjctlry blt.c dcxt e`lm js t`
erlkulmmy
trldsjtj`d br`g tnrcc gclms pcr kly t` tw`gclms l kly._clmjzc tnlt tnjs js d`t loùt m`wcrjde yùr hlm`rjc jdtlfc6 jt‚s
loùtcltjde mcss `btcd. _ckuhjde tnc brcqucdhy `b gclms rckuhcs `hhlsj`ds b`rspjfjde jdsumjd.c schrct js t` k` jt
erlkulmmy. c gljd rcls`d b`r e`jde sm`wmy js tnltyùr o`ky dccks tjgc t` oujmk up tnc hcmmumlr glhnjdcry t` ourd
blt ldkswjthn `vcr t` fct`dcs.H`dtjduc t` pusn yùr orclfblst b`rwlrk udtjm yù hld sfjp jt lmtèctncr.B`r cxlgpmc, ls jd
tnc kjlerlg ocm`w, yù wjmm oc lomc t` clt mltcr ldk mltcrjd tnc g`rdjde, sjdhc yùr o`ky wjmm d`t oc ls nudery,
cvcdtulmmy kr`ppjdeùt orclfblst h`gpmctcmy.
J D X S M J D J D X S M
J D
M S D H N K J D
D C _
BL[ O S _ D J D E BL[ O S _ D J D E BL[ O S _ D J D E
JDXSMJDJ D X S
M J D J D
X S M J D
BL[ O S _ D J D E

BL[ O S _ D J D E BL[ O S _ D J D E

BL[ O S _ D J D E BL[ O S _ D J D E
MSDHNO_CLFBLX[ H`dtjduc[` Yusn Orclfblst B`rwlrkKJDDC_
?;

Ls yù lklpt t` usjde fct`dcs jdstclk `b emuh`sc, yùr hrlvjdes wjmm turd` ﬉ ldk s` wjmm yùr nudecr. crc lrc gldy
kj ﬉ crcdt gclm shnckumcs tnlt yùhld usc olsck `d tnc kcgldks `b yùr mjbc. Gy wjbc wljts udtjm 8199 p.g. b`rncr
﬌ rst gclm, tncd clts l mltc kjddcr lrùdk 5199 t` >199 p.g. J clt lt <?199d``d ldk leljd lt ;199 `r 3199 p.g. Out gldy
pc`pmc k` l sjx-nùr cltjde wjdk`w, wnjhn w`rfs
﬌ dc. Ls yùr o`ky lkausts t` blt ourdjde, jt wjmm oc clsjcr t` sn`rtcd tnjs wjdk`w, cspchjlmmy jb yù wldt t` m`sc g`r
c wcjent. Jb yù hld nlvc lbùr-nùr cltjde wjdk`w ldk twcdty nùrs `b blstjde, gldy g`rc ocdc ﬌ts wjmm `hhur. Ldk
b`r tn`sc `b yù wn` nlvc l vcry sm`w gctlo`mjsg, lrc gcd`pluslm,`r glyoc cvcd nlvc l sm`w tnyr`jk ldk aust wldt
t` spcck tnjdes up, yù gly wldt t` try k`jde `dc gclm l kly (@GLK). Aust erlkulmmy w`rf up t` tnjs.
M S D H N K
J D D C _
JDXSMJD< ? 1 9 9
D ` ` d 2 1 9 9
Y G JDXSMJD
2-N@S_
CL[JDE UJDK@U M S D H N K
J D D C _ JDXSMJD<
199 YG ;-N@S_ CL[JDE UJDK@U 3199 YG JDXSMJD
JDXSMJD< N@S_
B L [ O S _ D J D E B L [
O S _ D J D E
@DC GCLM L KLZ ?8-N@S_ BLX[JDE
?3

Jt js `fly t` oc l mjttmc nudery ls m`de ls jt k`cs d`t jgpljr yùr hèdjtjvcbudhtj`d `r hlusc nclklhncs `r
wclfdcss. Lmm`w yùr o`ky t` lkaust t` ruddjde `d blt. B`r s`gc truc suelr audfjcs,tnjs hld tlfc ﬌ vc `r sjx wccfs. Out
yùr hcmms
wjmm
cvcdtulmmy lkaust ldk yù‚mmcdtcr bumm blt-ourdjde g`kc. cd jt ects rclmmy, rclmmy clsy t` rcsjst sdlhfjdeochlusc
yù nlvc d` hrlvjdes ldk yù‚rc d`t lhtulmmy nudery. Zùrblt-ourdjde swjthn js ﬌ dlmmy ﬌ xck.J‚vc bùdk tnlt jb yù wldt t`
m`sc wcjent, yù‚mm jdjtjlmmy dcck g`rckjctlry blt wjtn gclms6 out tncd yù‚mm dcck l mjttmc mcss k`wd tnc r`lk
ochluscyù‚rc ruddjde g`rc `d yùr `wd blt. X`gc pc`pmc cvcdtulmmy kchjkc t` k``dc gclm pcr kly6 out b`r d`w, aust
b`hus `d e`jde t` tw` gclms pcr kly. Uncd yù ect t` `dc gclm l kly, aust glfc surc tnc gclm js l ròust `dc,h`dtljdjde
lmm tnc dcckck dutrjcdts t` b`rtjby yùr o`ky wjtn vjtlgjds,gjdcrlms, lgjd` lhjks, tn`sc jgp`rtldt bltty lhjks, trlhc
gjdcrlms‛lmm `b jt.(js hld oc ljkck wjtn erccd krjdf p`wkcrs ldk njen-qulmjty cmchtr`mytcsuppmcgcdts tnlt wjmm
ncmp yù ect yùr kljmy rcqujrcgcdts b`r p`tlssjug.)Jdtcrgjttcdt blstjde js l vcry nclmtny tnjde t` k` ochlusc jt
jdhrclscs tncldtj-lejde ldk gushmc-prcscrvjde er`wtn n`rg`dc oy up t` ?,999 pcrhcdt,ejvjde yù s`gc trcgcdkùs
ocdc ﬌ts tnlt e` wly ocy`dk wcjent m`ss. Jt wjmmcvcd ncmp rcer`w orljd hcmms.Jd gy mlrecr o``f,
cDcwO`ky[ypcEujkc
, J tlmf loùt tnjs jd g`rckctljm. N`wcvcr, J k` wldt t` gcdtj`d ld`tncr
vcry
lglzjde ocdc ﬌t hlmmcklut`pnley.
Lut`pnley
js l h`dkjtj`d jd tnc o`ky wncrc yùr hcmms och`gc hcmmhmcldjde `vcds. cy mjtcrlmmy stlrt rchyhmjde `mk,
klgleck pr`tcjds ldk turdtncg jdt` dcw `dcs. Zùr jd﬏lggltj`d hld oc krlgltjhlmmy rckuhck. Cvcdtnc pltnècdjh gjhròcs
jd tnc o`ky hld ect rchyhmck‛jdhrckjomc. [lmfloùt ldtj-lejde! Jb yù‚rc k`jde jdtcrgjttcdt blstjde b`r lt mclst <> nùrs
ls wcmm ls Nclmtny Fct`ℯ, yù hld cxpcrjcdhc tncsc ocdc ﬌ ts.
?2

Ecttjde lmm yùr dutrjcdts
crc js l tnjrk pjchc `b tnc puzzmc. Ylrt `b ecttjde nclmtny js cdsurjde yù nlvc tnc rcqujrck dutrjcdts.
Bjxjde jdsumjd rcsjstldhc lmm`ws yù t`los`ro yùr dutrjcdts cvcd octtcr, out yù stjmm dcck t` clt wcmm t` òtljdlmm tnc
dchcsslry dutrjcdts.
Jb yù rcsclrhn fctècdjh kjcts, m`w-hlro kjcts, `r cvcd jdtcrgjttcdtblstjde, yù‚mm d`tjhc tncy k` d`t put cgpnlsjs `d
bum ﬌mmjde dutrjcdtrcqujrcgcdts. js js wncrc gldy pr`p`dcdts `b fct` ldk JB e` wr`de‛ochlusc wjtnùt cdùen `b
tnc rjent dutrjcdts yù hld kcvcm`p fct`sjkc c ﬉ chts.
RJ[LGJDX1
Ecdcrlmmy spclfjde, g`st `b tnc vjtlgjds ldk gjdcrlms yù wjmm dcck h`gc br`g vcectlomcs (mjfc slmlk). O vjtlgjds
lrc prcscdt jd wn`mc wnclt, out wc k`d‚t wldt t` h`dsugc erljds ochlusc tncy turd jdt` suelr t``blst. crc‚s l pr`kuht
J rch`ggcdk hlmmck dutrjtj`dlm yclst tnlt js njen jd Ovjtlgjds, out aust glfc surc yù k`d‚t ect tnc ”b`rtj﬌ck‗ `r
”cdrjhnck‗typc‛wnjhn nls lkkck sydtnctjh O
vjtlgjds. Lhtulmmy, yù dcck o`tn pmldt ldk ldjglm b``ks t` ect yùr kljmyrcqujrcgcdts. crc lrc hcrtljd vjtlgjds jd
vcectlomcs‛cspchjlmmy tncblt-s`muomc `dcs‛tnlt `dmy h`gc jd l prc-vjtlgjd b`rg. js gclds wncdyù clt spjdlhn,
flmc `r mclby erccds, tnc prc-vjtlgjd b`rg nls t` och`dvcrtck jdt` tnc lhtjvc b`rg, ldk yù‚rc `dmy e`jde t` los`ro
rùenmy ;pcrhcdt. Ldjglm gclts nlvc hcrtljd rclkjmy los`rock b`rgs `b tncsc dutrjcdts, wnjhn pmldts k` d`t.js js wny J
rch`ggcdk tnlt yù ect tncsc vjtlgjds oy h`dsugjde ldjglmpr`tcjd wjtn blt. Aust glfc surc tnc ldjglm b``ks lrc erlss-
bck ldk `reldjh.
BL[-X@MSOMCRJ[LGJDX
lrc spchj ﬌h vjtlgjds (L, K, C, F) tnlt hldpcdctrltc yùr hcmms guhn kccpcr tnld `tncr vjtlgjds. cy lms` ect st`rck
jdyùr blt, wnjhn lmm`ws yù t` n`mk tncg m`decr.c ocst sùrhcs `b bummy los`rolomc vjtlgjd L lrc cee y`mf, h`k-
mjvcr `jm,bltty ﬌ sn, outtcr, erlss-bck mjvcr ldk erlss-bck kljry. Rjtlgjd K hld h`gcbr`g tnc sud, ls wcmm ls br`g h`k-
mjvcr `jm, cee y`mf ldk erlss-bck kljry.
RJ[LGJD F
, ld`tncr jdtcrcstjde out d`t h`gg`dmy kjshussckblt-s`muomc vjtlgjd, js hruhjlm t` fccp hlmhjug ùt `b tnc s`bt tjssucs
(lrtcrjcsldk a`jdts) ldk jd yùr o`dcs. Rjtlgjd F h`gcs br`g erlss-bck kljry,hnccsc, cee y`mf ldk erlss-bck mjvcr.
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Y@[LXXJSG
js tnc gjdcrlm yù dcck g`st, yct jt js tnc nlrkcst t` ect jdtnc kjct. js js ochlusc ùr o`kjcs dcck ;,599 ge `b p`tlssjug
cvcry sjdemckly. Oldldls `dmy nlvc 899 ge `b p`tlssjug, ldk `b hùrsc tncy nlvc t``guhn suelr. Zù wùmk nlvc t`
h`dsugc g`rc tnld <3 oldldls l kly aust t`gcct yùr p`tlssjug rcqujrcgcdt. Lv`hlk`s ldk occt t`ps (occt erccds) nlvc m`ts
`b p`tlssjug ldk lmm fjdks`b `tncr vjtlgjds ldk gjdcrlms, s` tncsc lrc
e``k. Zù hld lms` ect yùr p`tlssjug br`g mclby erccds (slmlks), out yù‚rce`jde t` nlvc t` h`dsugc mlrecr scrvjdes.
lt `dc-scrvjde sjkc slmlk tncyd`rglmmy ejvc yù lt tnc rcstlurldt js d`t e`jde t` w`rf‛s`rry. K`d‚t brclfùt, out J‚g e`jde t`
rch`ggcdk h`dsugjde scvcd t` tcd hups `b slmlk pcrkly. js wjmm d`t `dmy pr`vjkc yù wjtn l e``k lgùdt
`b p`tlssjug, out jt wjmm lms` ejvc yù g`st `b tnc rcgljdjde rcqujrck dutrjcdts ls wcmm.Burtncrg`rc, jt wjmm hùdtcr
lmm tnc blt tnlt‚s ocjde ourdck up ldk h`gjdeùt tnrùen yùr mjvcr.
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Jb yù e` sn`ppjde b`r slmlk, rclmjzc tnlt `dc hup cqulms < ùdhc. Oles `bslmlk lrc `btcd 3 ùdhcs ( ﬌vc hups), ldk
pmlstjh h`dtljdcrs lrc lms` 3 ùdhcs,t` ejvc yù l rcbcrcdhc.H`dsugjde mlrec slmlks wjtn sprjde gjx, spjdlhn, lrueuml
`r cvcdhloolec wjmm stlrt t` ejvc yù tnc dutrjcdts tnlt ncmp udk` jdsumjd rcsjstldhc.crc lrc dugcrùs stukjcs
kcg`dstrltjde tnlt vlrjùs dutrjcdts
(vjtlgjds L, O, H, K, F, p`tlssjug, gledcsjug ldk hnr`gjug) jgpr`vc jdsumjdscdsjtjvjty. Lkkjde jd jdtcrgjttcdt blstjde
wjmm lms` ncmp jdsumjd kysbudhtj`d, wnjhn js tnc jhjde `d tnc hlfc. (X`rry, J hùmkd‚t rcsjst tnlt `dc.)Ocm`w lrc
s`gc cxlgpmcs `b lgùdts `b slmlk.
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Fct`-lklptltj`d
Zùr o`ky js e`jde t` nlvc t` swjthn bucm sùrhcs br`g suelr
t` blt ldk wjmm dcck l dcw hcmmumlr pr`hcss t` lhh`gpmjsn tnjs. Uncd yù b`mm`w tnjspmld, yùr hcmms wjmm
hnldec `vcr ldk lklpt6 n`w qujhfmy tnjs nlppcdskcpcdks `d n`w scrjùs yùr jdsumjd rcsjstldhc js.Kurjde tnjs
lkaustgcdt pnlsc, yù gjent cxpcrjcdhc s`gc `b tncb`mm`wjde sygpt`gs1• Fct` ﬏u (bccmjde rud-k`wd)• Bltjeuc•
Jrrjtlojmjty • Gushmc hrlgps• Fjkdcy st`dcs `r eùt• Xmccp pròmcgs• H`dstjpltj`d• Fct` rlsnEcdcrlmmy spclfjde, t`
ncmp rckuhc tncsc sygpt`gs, tncrc lrc tw` gljdtypcs `b dutrjcdts yù dcck1 O vjtlgjds ldk
cmchtr`mytcs.Cmchtr`mytcs lrc gjdcrlms mjfc p`tlssjug, hlmhjug, gledcsjug, s`kjugldk
hnm`rjkcs. Leljd, b`r l e``k O vjtlgjd sùrhc, J rch`ggcdk dutrjtj`dlm yclst, wnjhnjs plhfck wjtn vjrtulmmy lmm tnc O
vjtlgjds yù dcck cvcry kly. Out glfc surcjt‚s udb`rtj ﬌ck (tnlt js, glfc surc jt k`csd‚t nlvc sydtnctjh vjtlgjds
lkkck). Zù hld ﬌ dk yùr `wd cmchtr`mytc p`wkcr `r usc gjdc. Gjdc h`dtljds<,999 ge `b p`tlssjug pcr scrvjde, ls
wcmm ls lmm `tncr gjdcrlms ldk trlhcgjdcrlms‛out wjtnùt tnc glmt`kcxtrjd (`r suelr) tnlt d`rglmmy h`gcs wjtng`st
cmchtr`mytc p`wkcrs.[` glfc dutrjtj`dlm yclst clsjcr t` h`dsugc, J put jt jd tlomcts, wnjhnyù hld cvcd
orclf jd nlmb t` tlfc. Gy vcrsj`d js d`d-b`rtj ﬌ ck, wjtn lkkckdlturlm O  .
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www.KrOcre.h`g
b`r g`rc jdb`rgltj`d.
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Yuttjde Jt Lmm [èctncr
Mct‚s d`w h`gojdc dutrjcdt-kcdsc b``ks, fct`sjs ldk jdtcrgjttcdtblstjde t` lhnjcvc glxjgug wcjent m`ss ldk l t`d `b lkkck
nclmtn t``.
Unlt t` clt
G`st pc`pmc dcck t` h`dsugc octwccd <,399 ldk ?,<99 t`tlm hlm`rjcs pcrkly, kcpcdkjde `d tnc sjzc `b tnc o`ky. [` glfc tnjs
sjgpmc, b`r lmm `b tncb`mm`wjde gclm cxlgpmcs tnc hlro, pr`tcjd ldk blt rltj`s lrc olsck `d ld<,>99-hlm`rjcs-pcr-kly
pmld b`r tnrcc gclms pcr kly. @b hùrsc, tnjs js aust b`rld lvcrlec lkumt._ùenmy yù wjmm wldt t` stjhf wjtn tncsc
pcrhcdtlecs1• 3 pcrhcdt hlro`nykrltc• 3 pcrhcdt d`d-stlrhny vcectlomcs ldk slmlk• ?9 pcrhcdt pr`tcjd• 59 pcrhcdt blt
c kjlerlg ocm`w jmmustrltcs tnc pcrhcdtlecs `b hlm`rjcs jd rcmltj`d t`clhn `tncr.
3%3%
Yr`tcjdRceejc/slmlk hlro (d`d-stlrhny) Blt Hlro
?9%
9%
5
8?

Unlt tnc kjlerlg sn`ws lrc rùen pcrhcdtlecs tnlt hld vlry br`g pcrs`dt` pcrs`d olsck `d yùr o`ky sjzc ldk
lhtjvjty mcvcm. N`wcvcr, J wùmk prcbcrtnlt yù d`t hùdt hlm`rjcs, sjdhc tnc purp`sc `b b``k js t` suppmy lmm
yùrdutrjcdts d`t t` olmldhc hlm`rjcs. Jdstclk, mct gc sn`w yù jd pjhturc b`rgtnc lgùdts `b b``ks jt wjmm tlfc b`r yù
t` ect tncsc pcrhcdtlecs.Out ﬌ rst, t` ejvc yù l ojt g`rc udkcrstldkjde, ncrc leljd lrc gy pmltcpr`p`rtj`ds‛wnjhn lrc
smjentmy kj ﬉crcdt br`g tnc Kjctlry Eujkcmjdcs tnlt wc‚vc occd usck t`. c gljd tnjde J wldt yù t` scc js tnc
blt quldtjty. Jdtnc pjc hnlrt `d tnc prcvjùs plec, yù‚mm scc 59 pcrhcdt `b lmm yùr hlm`rjcslrc blt6 out tnc lgùdt `b
blt `d yùr pmltc js guhn mcss ochlusc `b tnckj ﬉ crcdhc jd hlm`rjcs ldk lhtulm v`mugc.Mct gc ejvc yù ld`tncr `dc,
wnjhn js gy b``k pyrlgjk. js wly yùhld ect tnc oje `vcrvjcw `b b``ks ldk lgùdts. J tnjdf jt‚s jgp`rtldt t` scc wnlt yù
clt br`g kj ﬉crcdt ldemcs.
NCLM[NZ FC[@
ℯ
H L _ O X BL[R C E C [ L O M C X Y _ @ [ C J D
BL[1 59%
‘
>9% `b t`tlm hlm`rjcsRCEC[LOMCX1 5
‘
<9 hupsY_@[CJD1 8
‘
2 `z. pcr gclmHL_OX1 ?9 e
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Yr`tcjd Lgùdts
@d lvcrlec, yù wjmm oc h`dsugjde 8 t` 2 ùdhcs `b pr`tcjd lt clhn gclm,jb yù lrc k`jde tnrcc gclms pcr kly. Unlt k`cs tnjs m``f
mjfc0 Xcc ocm`w.
8;

Jb yù lrc k`jde tnrcc gclms l kly, tnc b`mm`wjde js ld cxlgpmc `b n`wguhn t`tlm pr`tcjd yù hùmk clt jd `dc kly1
octwccd : ldk <> ùdhcs.
83

L h`gg`d qucstj`d tnlt pc`pmc lsf js,
”Jb J h`dsugc bcwcr gclms ldktnc pr`tcjd lgùdts krlgltjhlmmy jdhrclsc, n`w lg J e`jde t` fccpjdsumjd m`w,
sjdhc cxhcssjvc pr`tcjd spjfcs jdsumjd0‗
c mcss brcqucdt tncgclms, tnc g`rc pr`tcjd yù wjmm dcck pcr gclm. Unlt nlppcds ls yù cltbcwcr gclms js tnlt
yùr o`ky wjmm h`gpcdsltc, ldk yù‚mm m`sc mcss pr`tcjdldk och`gc g`rc c﬈hjcdt lt usjde pr`tcjd. Jb yù h`dsugc
tw` gclms pcrkly, tnc lvcrlec pr`tcjd pcr gclm hùmk oc 5 t` > ùdhcs. Jb yù wcrc k`jde`dc gclm pcr kly, tnc
t`tlm kljmy pr`tcjd lgùdt hùmk oc : ùdhcs.
Hlro`nykrltc Lgùdts
Zù wldt t` fccp yùr hlro`nykrltc lgùdts octwccd ?9 ldk 39 erlgspcr kly. Gldy pc`pmc usc 89 erlgs ls l eujkcmjdc
t` fccp jt sjgpmc. Unlt yùdcck t` fd`w js tnlt tnc m`wcr yùr hlro`nykrltcs, tnc g`rc rlpjk yùr bltourdjde wjmm
oc. c ”Hlro‗ hltce`ry jd tnc kjlerlg `d plec 8? jdhmukcs hlros br`g b``ksmjfc ocrrjcs, duts, t`glt`cs, hlrr`ts, occts,
nuggus, lv`hlk`s ldk `dj`ds.Out wc hld lmm`w b`r ld lkkjtj`dlm 3 pcrhcdt `b ùr t`tlm hlm`rjcs t` oc bùdkjd d`d-
stlrhny vcectlomc ldk mclby-erccd slmlk-typc hlro`nykrltcs. crcls`d J lg lkkjde tnjs js t` glfc tnc jgp`rtldt p`jdt tnlt
yù
dcck
t` lkkg`rc vcectlomcs ldk slmlk t` yùr kjct. Lms` rclmjzc tnlt wncd wc hlmhumltc tnjs, wc lrc usjde dct hlros,
wnjhn lrctnc t`tlm hlros gjdus tnc ﬌ ocr. [` glfc jt clsy1 try t` h`dsugc <9 hups `bslmlk jb yù clt tnrcc gclms pcr kly,
> hups jb yù clt tw` gclms pcr kly, ldk5 hups jb yù clt `dc gclm pcr kly.
L fcy p`jdt `d h`rd ldk s`y1 Lv`jk tncsc ochlusc g`st mjfcmy tncy lrc EG@.
82

Blt Lgùdts
Uncd yù hlmhumltc 59 pcrhcdt `b yùr t`tlm hlm`rjcs pcr kly, tnc blt glyjdjtjlmmy sccg mjfc l m`t. N`wcvcr,
ochlusc blt js g`rc h`dhcdtrltck, l hcrtljdv`mugc `b blt nls g`rc tnld kùomc tnc hlm`rjcs `b tnc slgc v`mugc `bpr`tcjd
`r hlros. B`r cxlgpmc, jb yù wcrc t` h`gplrc <99 hlm`rjcs `b hlros t`<99 hlm`rjcs `b blt, tnc blt wùmk oc mcss tnld
nlmb tnc v`mugc `b tnc hlrosochlusc tnc kcdsjty `b hlm`rjcs js g`rc tnld twjhc ls guhn. Glfc scdsc0Ncrc lrc cxlgpmcs
`b wnlt yùr t`tlm kljmy blt lgùdts gjent m``f mjfc1@dc fcy p`jdt `d blt1 Blt js tnc wjmk vlrjlomc, wnjhn gclds
jt hld hnldectnc g`st. Uncd yù lrc stlrtjde ùt, yù‚mm dcck g`rc t` bccm sltjs ﬌ckoctwccd gclms. Out ls yù lklpt ldk
yùr o`ky stlrts ourdjde jts `wdblt octwccd gclms, yù‚mm dcck mcss. Uny0Ochlusc jb yù lrc tryjde t` m`sc wcjent
ldk yù h`dsugc t`` guhn blt,yùr o`ky gly usc tnc kjctlry bucm ocb`rc jt uscs yùr `wd o`ky blt ls bucm.X`, kcspjtc
ocjde jd ”fct`sjs,‗ yù gly d`t scc guhn wcjent m`ss. crcb`rc,lkaust yùr blts ls yù e` tnrùen tnjs udtjm yù nlvc l
djhc olmldhc octwccdnudecr ldk wcjent m`ss. [`` mjttmc blt wjmm glfc jt nlrk t` k` jdtcrgjttcdtblstjde, ldk t`` guhn
hld hlusc cxhcssjvc om`ltjde. Jb yù lrc
d`t
tryjde t` m`sc wcjent ldk aust wldt t` gljdtljd, yù wjmmnlvc t` jdhrclsc yùr kjctlry blt `r yù gly cdk up ecttjde t``
sfjddy.
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Gclm Cxlgpmcs
Zù hld lms` e` t`
www.KrOcre.h`g
t` scc l m`de mjst `b lglzjde gclmsldk rchjpcs. L bcw `b tncg lrc pjhturck ncrc.
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Xch`dk GclmBjrst Gclm
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Kcsscrts
Ls yù trldsjtj`d br`g tnrcc gclms t` tw` gclms `r cvcd t` `dc gclm l kly,yù wjmm dcck t` h`dsugc g`rc blt. crc lrc lmm s`rts
`b erclt kcsscrts yù hldhrcltc tnlt supp`rt yùr wcjent-m`ss prèrlg. crc lrc lms`
fct` o`gos
, wnjhn lrc blt-rjhn h``fjcs tnlt hld oc cltcd lt tnc cdk `b tnc gclm t` glfc jtjdhrckjomy clsy t` k` jdtcrgjttcdt
blstjde. Ncrc lrc s`gc cxlgpmcs1
Ycldut Outtcr‘ Hn`h`mltcBlt O`goH`h`dut‘ Ycldut Outtcr Blt O`goYcldutOuttcr&HrclgHnccsc Blt
O`goXn`rtorclk H``fjcs
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Ycldut Outtcr ‘ Hn`h`mltc Blt O`go
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Hn`h`mltc
? tlomcsp``ds h`h`dut `jm, gcmtck? tlomcsp``ds h`h`dut outtcr? tlomcsp``ds pcldut outtcr½ hup udswcctcdck h`h`l p`wkcr½
tclsp``d vldjmml 3‘<9 kr`ps stcvjl (t` tlstc)
Kjrchtj`ds
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stcvjl.?. Jd l scplrltc o`wm, gcmt k`wd pcldut outtcr gjxturc1 h`h`dut `jm,pcldut outtcr, vldjmml ldk stcvjl.8. Bjmm o`tt`g `b sjmjh`dc
g`mks wjtn l mlycr `b tnc hn`h`mltc gjxturc6 pmlhcjd rcbrjecrlt`r. Mct s`mjkjby. js snùmk tlfc loùt <9 gjdutcs.;. Dcxt, ﬌mm
tnc g`mks wjtn l mlycr `b tnc pcldut outtcr gjxturc. Ymlhc jdrcbrjecrlt`r leljd. Mct s`mjkjby.3. Lkk tnc t`p ldk ﬌ dlm mlycr `b
hn`h`mltc gjxturc. Mct s`mjkjby `dc g`rc tjgc.
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Clt `dmy `dc `b tncsc lbtcr l gclm t` ncmp sltjsby yùr swcct t``tn!_chjpcs b`r lmm fct` o`gos ldk `tncr kcmjhjùs
kcsscrts hld oc bùdk lt www.KrOcre.h`g/Fctècdjh-kjct-gclms-rchjpcs/kcsscrts.
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Brcqucdtmy Lsfck \ucstj`ds
`d Fct`sjs ldk Jdtcrgjttcdt Blstjde
Unlt js l fct`dc0
L fct`dc js l oypr`kuht `b blt ocjde ourdck jd yùr o`ky. Jt js olsjhlmmy lsùrhc `b cdcrey (bucm) tnlt js ld
lmtcrdltjvc t` emuh`sc. Fct`dcs lrc tncprcbcrrck ldk supcrj`r bucm b`r tnc o`ky ldk lrc g`rc c﬈hjcdt b`r tnc orljdldk
tnc nclrt.
Uny js fct`sjs supcrj`r b`r wcjent m`ss ldk nclmtn0
• Fct`dcs lrc l supcrj`r bucm.• Fct`sjs pr`kuhcs tnc g`st wcjent m`ss `b ldy kjct J fd`w `b,tlrectjde
tnc ocmmy jd
plrtjhumlr.• Fct`sjs jgpr`vcs yùr gcg`ry ldk hèdjtjvc budhtj`d.• Fct`sjs jgpr`vcs g``k. Uncd ruddjde `d suelr, yù ect njensldk
m`ws6 yù‚rc jrrjtlomc ldk erùhny lmm tnc tjgc.• Fct`sjs crlkjhltcs hrlvjdes ldk nudecr. Jt‚s hrlzy t` try t` kjct wncd yù‚rc
nudery ldk nlvc hrlvjdes. Uncd yù‚rc ruddjde`d fct`dcs, yù k`d‚t nlvc tnlt ﬏uhtultj`d `b om``k
suelr.• F c t ` s j s j g p r ` v c s g c t l o ` m j s g , h l d r c p l j r l s c t p ` j d t t n l t j s stuhf lt l hcrtljd
wcjent, ldk wjmm lmm`w yù t` orclf tnrùen tnlt olrrjcr.• Fct`sjs jgpr`vcs jdsumjd kysbudhtj`d.X` fct`sjs js
vcry p`wcrbum b`r nclmtn ldk hld cvcd ncmp prcvcdt `r rcvcrsctnc c ﬉ chts `b jdsumjd rcsjstldhc.
N`w m`de ocb`rc J stlrt m`sjde wcjent0
@btcd pc`pmc wldt wcjent m`ss t` stlrt nlppcdjde rjent d`w. Zùr o`kynls occd ruddjde `d emuh`sc b`r yùr cdtjrc
mjbc, tnùen. Zùr hcmms nlvc tòujmk dcw cdzygcs‛l wn`mc dcw hcmmumlr glhnjdc‛t` orclf k`wd blt ls ldcw
sùrhc `b bucm. Jt gly nlppcd jd l g`dtn, out g`rc mjfcmy jt wjmm tlfc ltmclst sjx wccfs. N`wcvcr, `dhc yù k` ect tncrc yù
w`d‚t nlvc suelr hrlvjdesldyg`rc. Zù‚mm nlvc octtcr om``k suelr. Zùr gcg`ry wjmm oc snlrpcr, ldkyù‚mm urjdltc mcss lt djent ldk smccp
octtcr ochlusc yùr om``k suelr w`d‚t ocpmuggctjde kurjde tnc djent lbtcr suelr spjfcs.
;;

Xnùmk J hùdt t`tlm hlros `r dct hlros0
Hùdt tnc dct hlros, wnjhn js t`tlm hlros gjdus ﬌ ocr. N`wcvcr, yù k`d`t nlvc t` w`rry loùt jdhmukjde vcectlomcs jd
yùr hlmhumltj`d. Zù wldtm`ts `b tncg.
@fly, J ”bcmm `﬉ tnc wle`d‗ ldk hncltck. N`w m`de wjmm jt tlfc gc t` ectolhf jdt` fct`sjs d`w0
Jt hld tlfc ;> t` 5? nùrs jb yù‚rc muhfy, out jt hùmk oc ls guhn ls l wccf. D`w, jb yù‚rc jd yùr twcdtjcs ldk prctty nclmtny,
yù‚mm oùdhc rjentolhf jd l kly. Uncd yù‚rc `mkcr ldk w`rfjde `d rcpljrjde l or`fcdgctlo`mjsg, jt wjmm tlfc m`decr.
J stlrtck tnc fct` kjct loùt l wccf le`. D`w J‚g tjrck h`dstldtmy. Unlt k` J k`0
Ls yùr o`ky lkausts t` blt ourdjde, yù wjmm dcck g`rc O vjtlgjds. cdutrjcdt yù dcck l m`t `b, t` fccp tnc bltjeuc
lwly ldk ncmp yùr lkrcdlmsldk gctlo`mjsg, js O. L s`kjug kc ﬌ hjcdhy hùmk lms` pr`kuhc bltjeuc ldk wclfdcss.
Dutrjtj`dlm yclst js tnc ocst sùrhc `b O vjtlgjds.
N`w hld J lv`jk (`r ect `vcr) tnc fct` ﬏u0
c sygpt`gs `b fct` ﬏u lrc nclklhncs, o`ky lhncs, hrlvjdes, orljd bèldk bltjeuc. Aust tnjdf loùt wnlt yù‚rc tryjde t` k`. Zù‚rc
h`dvcrtjde yùr
cdtjrc
hcmmumlr glhnjdcry t` blt ourdjde. Unlt yù dcck t` k` t` lv`jk `rnclm tnc fct` ﬏u js tlfc g`rc cmchtr`mytcs ldk O
vjtlgjds. csc lrc tnch`blht`rs tnlt ncmp jd kcvcm`pjde tnc glhnjdcry t` ourd blt c ﬉ chtjvcmy wjtnùt krljdjde yùr
o`ky.B`r tnc O vjtlgjds, try dutrjtj`dlm yclst. B`r cmchtr`mytcs, J rch`ggcdkgy cmchtr`mytc p`wkcr. Jt nls <,999 ge
`b p`tlssjug ldk wjmm ncmp pr`vjkctnc ;,599 ge yù dcck t` hrcltc tnjs glhnjdcry t` ourd blt blstcr ldk ectjdt` fct`sjs.
Unlt k` J k` loùt l fct` rlsn0
[ypjhlmmy tnjs js hlusck oy tnc mjvcr kugpjde s`gctnjde6 tnc rcls`d b`rtnlt js yù‚rc m`sjde m`ts `b blt, ldk t`xjds lrc
st`rck jd yùr blt. Ls tncy h`gcùt `b tnc systcg, tncsc t`xjds hld hlusc l rlsn. c s`mutj`d0 H`dsugc g`rcvcectlomcs.
Lms`, try ocdt`djtc hmly. js hmly lttrlhts t`xjds oy pummjde tncgt`wlrk jtscmb, ldk jt js cxhrctck tnrùen tnc st``m.
;3

J lg m`sjde
d`
wcjent. Uny0
Zù gly oc m`sjde blt ldk eljdjde gushmc, wnjhn js l ojt nclvjcr‛tnusd` lhtulm wcjent m`ss. J wùmk usc yùr
gjkschtj`d gclsurcgcdt rltncr tnld wcjent ls l octtcr jdkjhlt`r `b suhhcss.
Ujmm t`` guhn pr`tcjd tnr`w gc ùt `b fct`sjs0
Zcs, cspchjlmmy t`` guhn mcld pr`tcjd‛mjfc turfcy ldk hnjhfcd, ldk cvcdmcld ﬌ sn. Cee wnjtc wjtnùt tnc y`mf js
mcld pr`tcjd ldk wjmm trjeecr jdsumjdg`rc tnld tnc wn`mc cee. D`rglmmy 8 t` 2 ùdhcs `b pr`tcjd js
su﬈hjcdt, wnjmc <9+ ùdhcs js e`jde t` fjhf yù ùt `b fct`sjs.
Ujmm vcectlomcs sm`w fct`sjs0
Jb yù h`dsugc d`d-stlrhny vcectlomcs mjfc tnc mclby erccds, tncy wjmm d`tl ﬉cht fct`sjs. N`wcvcr, p`tlt`cs ldk
h`rd, kcspjtc ocjde vcectlomcs, gust occmjgjdltck. @tncr stlrhny vcectlomcs mjfc occts, pcls ldk hlrr`ts hld oc
cltcdjd sglmm quldtjtjcs ochlusc tncy lrc rjhn jd ﬌ ocr, wnjhn rckuhcs tnc jdsumjdspjfc. (Hlrr`t aujhc snùmk oc
lv`jkck, ls jt js njen jd suelr.)Jd blht, yù wldt t` clt m`ts `b erccd mclby vcectlomcs, hruhjbcrùsvcectlomcs ldk
Orusscms sprùts. Hrcltc oje flmc slmlks wjtn olh`d ojts ldk lbumm-blt krcssjde. @r slutê occt erccds jd h`h`dut `jm
wjtn s`gc olh`d, elrmjhldk `dj`d stjrrck jd. csc wjmm oc kjsncs
plhfck
wjtn p`tlssjug, wnjhn wjmmqujct b``k hrlvjdes guhn mjfc blt k`cs. @btcd, b``k hrlvjdes lrc d`tnjdeg`rc tnld yùr
o`ky hryjde ùt b`r
dutrjcdts
ldk
gjdcrlms
tnlt yù‚rc d`tejvjde jt.
J nclrk tnlt `d l fct`sjs kjct yù clt g`rc blt‛jsd‚t tnlt udnclmtny0
Guhn h`d﬏jhtjde jdb`rgltj`d nls occd hjrhumltck loùt tnc h`dsugp-tj`d `b blt. Yc`pmc lrc s`gctjgcs h`dhcrdck tnlt
lkkjde blt t` tncjr kjcts wjmmhlusc tncg t` eljd wcjent. js js d`t dchcsslrjmy tnc hlsc. Blt js l dcutrlmb``k wncd jt
h`gcs t` jdsumjd. Jt js lms` sltjsbyjde. Blt lmm`ws yù t` bccm bummb`r m`decr t` ncmp wjtn jdtcrgjttcdt blstjde
(JB).
N`w guhn blt snùmk J clt lt clhn gclm0
Jb yù‚rc rclmmy olttmjde l njen-lppctjtc/njen-hrlvjde kly `r wccf, yùgjent wldt t` lkk g`rc blt, cspchjlmmy lt orclfblst t` trjg yùr
lppctjtctnrùenùt tnc kly ldk cdlomc yù t` e` m`decr wjtnùt hrlvjdes ldk nudecr.
;2

Fct`sjs jd ecdcrlm supprcsscs yùr lppctjtc, s` yùr nudecr wjmm oc ercltmyrckuhck. Zù‚rc e`jde t` oc lomc t` e`
gldy nùrs wjtnùt cltjde. Mct tncn u d e c r k j h t l t c n ` w g u h n b l t y ` u c l t . J b y ` u ‚ r c d ` t n u d e r y , h u t
k ` w d ` d tnc blt l mjttmc ojt.
Js jt p`ssjomc t` clt t`` guhn blt0
Zcs, ochlusc jt hld `vcrm`lk tnc elmmomlkkcr. Jd tnc ocejddjde yù lrce`jde t` dcck g`rc blt t` lmm`w yùr o`ky t` e`
m`decr octwccd gclms6n`wcvcr, ls yù lklpt t` blt ourdjde ldk ourd yùr o`ky‚s `wd blt, tnc dcckb`r kjctlry blt wjmm e` k`wd.
_clmjzc tnlt kurjde l blstjde stltc, yùr o`ky‚sgclm js jts `wd blt.
Unlt loùt fct` o`gos0
Fct` o`gos lrc blt h``fjcs tnlt fctècdjh kjctcrs m`vc ochlusc tncy‚rc lnclmtny, kcmjhjùs hnclt b``k tnlt js vjrtulmmy
kcv`jk `b hlros. J nlvc pmcdty`b vjkc`s `d n`w t` glfc fct` o`gos, out yù nlvc t` clt tncg wjtn lgclm, d`t ls
l sdlhf. c e`lm wùmk oc t` stjhf t` `dc l kly. E` t`
gy Zù[uoc hnlddcm udkcr Ymlymjsts, tncd _chjpcs6 `r t` www.KrOcre.h`gudkcr _chjpcs.
J m`vc nuggus. Ujmm tnlt tnr`w gc ùt `b fct`sjs0
D`‛nuggus js erclt b`r fct`sjs. c sjx olsjh jderckjcdts `b nugguslrc lmm vcry e``k b`r yù. Aust oc surc t` lv`jk
nuggus wjtn prcscrvltjvcsldk/`r s`yocld `jm. M``f b`r nuggus tnlt h`dtljds `dmy hnjhfpcls, tlnjdj,`mjvc `jm, elrmjh,
mcg`d ldk scl slmt. Lms`, yù‚mm wldt t` clt yùr nuggus wjtn vcectlomcs, d`t wjtn hnjps `rpjtl orclk.
Lrc h`dkjgcdts olk b`r fct`sjs0
Lhtulmmy,
ycs
. Fcthnup, olrochuc sluhc, ldk Lsjld sluhcs mjfc kuhf sluhcldk swcct-ldk-sùr sluhc lrc
m`lkck
wjtn suelr, ldk cltjde suelr wjtn pr`tcjdercltmy spjfcs jdsumjd‛cxlhtmy wnlt yù k`d‚t wldt t` k`. Gustlrk js `fly.Gly`ddljsc js `fly jb d`t
glkc wjtn s`y. Xtlrt m``fjde lt suelr erlgs `d
cvcrytnjde
, cspchjlmmy yùr slmlk krcssjdes.
;5

Js stcvjl `fly `d l fctècdjh kjct0
Zcs, purc stcvjl js ﬌ dc. Xtcvjl wjtn glmt`kcxtrjd js d`t e``k, s` rclktnc mlocms.
Unlt loùt brujt `r ocrrjcs `d l fctècdjh kjct0 Hld J k` jt0
D` brujt out s`gc ocrrjcs. Lppmcs nlvc t`` gldy hlros. Yjdclppmcs wjmmhrcltc glssjvc jdsumjd
spjfcs. Dcvcr h`dsugc brujt aujhcs1 Rlmulomcpnyt`dutrjcdts lrc oùdk t` tnc ﬌ o cr, ldk tncsc lrc
m`st6 pmus tnc aujhc jsh``fck, rcg`vjde gldy `tncr dutrjcdts. Zù‚rc olsjhlmmy aust
krjdfjdeh`dhcdtrltck bruht`sc. Zù hld ect lwly wjtn `dc-nlmb t` `dc hup `bocrrjcs l kly.
Unlt loùt duts ldk sccks `d fct`0
Duts ldk sccks lrc ﬌ dc. Glhlklgjls ldk pchlds lrc erclt bltty duts.
(Out wlmduts ldk glhlklgjls hld e` rldhjk. Oc hlrcbum.) Hlsncws lrc njencr jdhlro`nykrltcs, s` lv`jk tncg. B`r dut
outtcrs, m``f `d tnc mlocm. Zù wldtscl slmt ldk pclduts `r lmg`dks `dmy. Glfc surc tncrc‚s d` lkkck b``k stlrhn`r GXE. GXE
rclmmy spjfcs jdsumjd.[w` t` tnrcc ùdhcs `b duts jd l ejvcd gclm snùmk oc ﬌ dc, out usc mcss jbyù nlvc l
elmmomlkkcr jssuc. Xccks lrc cvcd octtcr tnld duts, dutrjtj`dlmmy.Hnjl sccks, ﬏lx sccks ldk sud﬏`wcr sccks‛wnjhn lrc
njen jd nclmtnydutrjcdts, njen jd blt, m`w jd hlros‛lrc e``k b`r yù. Zù hld put tncg `dslmlks, `r glfc l trljm gjx ùt `b
duts ldk sccks.
Js emutcd-brcc nclmtny `d l fct` kjct0
Jt‚s truc tnlt emutcd js nlrgbum t` tnc eut. Out aust ochlusc l b``k k`csd‚tnlvc emutcd k`csd‚t gcld jt‚s slbc6 yù‚rc stjmm kclmjde wjtn tnc
wnclt, wnjhnturds jdt` suelr qujhfmy. \ujd`l, ouhfwnclt, s`renug, gjmmct‛lmm tncscnlvc c ﬉ chts sjgjmlr t` wnclt, s`
lv`jk tncg.
Hld J clt `ltgclm `d l fctècdjh kjct `r wjmm jt ougp gc ùt `b blt ourdjde0
Xtccm-hut `lts (udrc ﬌ dck) lrc octtcr tnld jdstldt `lts `d tnc emyhcgjhjdkcx shlmc (EJ). N`wcvcr, tncy lrc stjmm t``
njen b`r fct` ldk wjmm sm`w yùk`wd. Jdstldt `ltgclm js lrùdk >8 `d tnc EJ. Jt wjmm turd jdt` l
m`t
`b suelr.Jb yù‚rc tryjde t` m`sc wcjent, `ltgclm
wjmm
sm`w yù k`wd6 s`, d`.
;>

Unlt fjdk `b hrlhfcr hld J h`dsugc0
_yc hrjsporclk wjtn loùt ; erlgs `b dct hlros jd clhn. Jd
sglmm
lgùdts,tnjs js `fly. Zù hld ﬌dk jt `dmjdc ldk lt s`gc st`rcs.
Hld J hncw eug0
js js l gjd`r h`dhcrd, out ycs. Zù snùmk usc xymjt`m eug.
Unlt fjdks `b mjqujks snùmk J oc krjdfjde tnlt w`d‚t jdtcrbcrc wjtn fct`sjs0
• Bjmtcrck `r sprjde wltcr.• O`dc or`tn js e``k‛cvcd kurjde tnc blstjde pcrj`k octwccdgclms. [`` guhn hld sm`w fct`sjs b`r s`gc
pc`pmc.• N`gcglkc s`kls wjtn lv`rck
﬏ stcvjl‛tncsc lrc erclt.• Lppmc hjkcr vjdcelr jd wltcr js e``k b`r ncmpjde yù gldlecjdsumjd ldk
lms` b`r `vcrh`gjde jdsumjd rcsjstldhc.• Sdswcctcdck lmg`dk gjmf.Out lv`jk lmh`n`m ldk cvcd h`h`dut wltcr.
Js mcg`d wltcr `fly0
Zcs.
Ujmm kjct s`kl tnr`w gc ùt `b fct`sjs0
c lrtj ﬌hjlm swcctcdcrs jd s`kl lrc d`t `dmy olk b`r yù out lms` spjfcjdsumjd. J‚g d`t tlmfjde loùt stcvjl ldk d`d-
EG@ crytnrjt`m `r xymjt`m6 J‚gtlmfjde loùt lsplrtlgc ldk slhhnlrjdc `r w`rsc. Jdstclk, yù hld glfc yùr`wd s`kls usjde hlro`dltck
wltcr ldk mjqujk ﬏lv`rjdes h`dtljdjde stcvjl.
Js h`﬉cc `fly `d tnc fctècdjh kjct0
Xurc, jb yù‚rc nlvjde loùt `dc >-ùdhc hup pcr kly, d`t <3 hups. cpròmcg wjtn h` ﬉cc js tnlt jt js tnc tnjrk g`st sprlyck hr`p jd
tnc w`rmk
ldk
jt kcpmctcs tnc lkrcdlms. Jb yù‚rc e`jde t` krjdf h`﬉cc, glfc surc jt‚s `reldjh,tnlt tnc hrclgcr js `reldjh, ldk tnlt yù swcctcd wjtn
xymjt`m‛wnjhn jsEG@-brcc ldk tlstcs aust mjfc suelr.
;:

Js kchlb h`﬉cc lmm rjent0
Oc hlrcbum wjtn kchlb‛h`gpldjcs usc tnc hncgjhlm gctnym hnm`rjkc t`rcg`vc hl ﬉cjdc. Zù wldt t` ouy h` ﬉cc tnlt js
kchl ﬉cjdltck utjmjzjde H@ldk tnc wltcr pr`hcssjde gctn`k.
Unlt loùt Oummctpr``b H`﬉cc0
Oummctpr``b H` ﬉cc js h` ﬉ cc wjtn lkkck erlss-bck outtcr ldk l blt hlmmckGH[ `jm, wnjhn js cxtrlhtck br`g h`h`dut
`jm. Jb yù wldt t` usc tnlt ls lgclm, ﬌ dc6 out jt hld trjeecr jdsumjd l mjttmc. lt ocjde sljk, J tnjdf jt js e``kt` k` jd
tnc ocejddjde, ls jt rckuhcs nudecr. N`wcvcr, b`r s`gc pc`pmc jthùmk sm`w prèrcss6 s` cxpcrjgcdt.
Unlt lrc tnc ocst suppmcgcdts t` tlfc wnjmc `d fct`0
crc lrc scvcrlm nclmtny suppmcgcdts tnlt J rch`ggcdk, g`st `b wnjhnhld oc bùdk `d gy wcosjtc. csc hld ncmp
yù lv`jk tnc sjkc c ﬉ chts tnltgly kcvcm`p wncd yù stlrt ourdjde yùr `wd blt. B`r cxlgpmc, yù hld ﬌ dk tnc b`mm`wjde
`d www.KrOcre.h`g1• Cmchtr`mytc Y`wkcr1 js js m`lkck wjtn cmchtr`mytcs t` pr`vjkcyùr hcmms wjtn tnc rjent
dutrjcdts.• Dutrjtj`dlm Zclst1 js nls lmm tnc O vjtlgjds yù dcck ldk g`rc.• Unclt Erlss Aujhc Y`wkcr1 js js plhfck wjtn vjtlgjds ldkgjdcr
lms ls wcmm ls pnyt`dutrjcdts.•
JdsumjdldkEmuh`scXupp`rtB`rguml1jssupp`rtsnclmtnyom``ksuelr mcvcms t` cdnldhc tnc fct`sjs stltc. Jt wùmk oc
s`gctnjde t` lkk jb yùr om``k suelrs nlvc occd hnr`djhlmmy cmcvltck.
Hld J nlvc l hnclt kly0
D`. Jb yù wldt t` ect jdt` fct`sjs ldk stly tncrc, yù dcck t` stjhf t` tncpmld. Jt hld tlfc `vcr l wccf t` ect olhf jdt` fct`sjs
lbtcr l suelr smjp.
Unlt `tncr tnjdes wjmm fjhf gc ùt `b fct`sjs0
• Xtrcss cmcvltcs jdsumjd. Xtrcss lhtjvltcs h`rtjs`m, wnjhn hld fccpyù br`g wcjent m`ss ls
wcmm.• Hl﬉cjdc cmcvltcs strcss jd tnc o`ky. N`wcvcr, `dc sglmm h`﬉cc jd tnc l.g. snùmk d`t oc l pròmcg.
39

• [`` guhn pr`tcjd hld k` jt.• X` hld om`ltjde br`g flmc ldk `tncr typcs `b vcectlomcs tnltyù nlvc trùomc kjecstjde.
Unlt lrc tnc ojeecst gjstlfcs pc`pmc glfc wncd k`jde fct`sjs0
Cltjde t`` guhn `r t`` mjttmc blt. Jb yù k`d‚t clt cdùen blt, yù w`d‚toc suhhcssbum ochlusc (l) t`` mjttmc blt js udnclmtny6 ldk
(o) blt ncmps h`dtr`mtnc lppctjtc. X`, tnjs js tnc wjmk vlrjlomc tnlt dccks t` oc ﬌ eurck ùt ls yùcxpcrjgcdt wjtn yùr
o`ky.
Hld gy hn`mcstcr`m e` njen `d l fctècdjh kjct0
Uncd yù m`sc wcjent, blt hcmms snrjdf. Jd l blt hcmm, tncrc lrc trjemyhcrjkcsldk hn`mcstcr`m. D`w, ls tnlt blt
hcmm snrjdfs, yù hld ourd trjemyhcrjkcs, outyù hldd`t ourd hn`mcstcr`m. X` jt wjmm e` jdt` tnc om``k, e` t` tnc
mjvcr, ldkh`gc ùt tnrùen tnc ojmc. Out yù‚mm oc t`tlmmy ﬌ dc ls m`de ls yùrtrjemyhcrjkcs lrc m`w. (Jb yù‚rc d`t usjde
tn`sc ls bucm, tncd yù‚rc cltjde t``guhn suelr.)
J‚vc nclrk fctècdjh kjcts hld ect rjk `b gjerljdcs. Js tnjs truc0
Zcs. Cmjgjdltjde jdsumjd spjfcs nls occd sn`wd t` ercltmy rckuhcgjerljdcs. Lkkjde jdtcrgjttcdt blstjde, jd rclmjty,
spccks tnjs pr`hcss cvcdg`rc. Zùr orljd wjmm oc mcss strcssck usjde fct`dcs ls bucm. Lms` g`stnclklhncs stcg br`g
m`w om``k suelrs.
K`cs fct`sjs w`rscd lkrcdlm nclmtn0
D`. Fct`sjs lmm`ws yùr lkrcdlm emldks t` budhtj`d g`rc stlomy. Jt w`rfsmjfc tnjs1 c lkrcdlm emldks glfc h`rtjs`m, wnjhn
js trjeecrck oy strcss. H`rtjs`mjdhrclscs jdsumjd, wnjhn wjmm fjhf yù ùt `b fct`sjs. Uncd yù kchrclscjdsumjd
(ls wjtn fct`sjs), yù m`wcr strcss ldk m`wcr h`rtjs`m. crcb`rc, tnclkrcdlm emldks k`d‚t nlvc t` w`rf s` nlrk ldk
wjmm budhtj`d g`rc nclmtnjmy.
K`cs fct`sjs hlusc nyp`tnyr`jkjsg0
D`. L m`w-hlro`nykrltc kjct js d`t tnc tnjde tnlt hluscs l sm`w tnyr`jk. L m`w-
hlm`rjc
kjct, n`wcvcr, hld w`rscd nyp`tnyr`jkjsg. X`gctjgcs pc`pmc`d l fct`sjs kjct wjmm ﬌dk tnlt tncy‚rc aust d`t vcry nudery. X` jb
yù‚rc e`jdet` k` l fct`sjs kjct, yù dcck t` glfc surc yù pr`vjkc yùr o`ky wjtncdùen dutrjcdts.
3<

J‚vc nclrk fct`sjs hld hlusc fjkdcy st`dcs. Js tncrc ldytnjde wc hld k` t`prcvcdt tnjs br`g nlppcdjde0
Yc`pmc `d l fct`sjs kjct gly oc lt njencr rjsf b`r fjkdcy st`dcs, out tncsclrc clsjmy prcvcdtlomc. Ncrc‚s n`w jt hld
nlppcd1 Ujtn l fct`sjs kjct, yù tcdk t` cmjgjdltc g`rc hlmhjug tnld usulm. Lkkjtj`dlmmy, b``ks suhn ls hruhjbcrùs vce
ctlomcs, spjdlhn, jhck tcl `rhn`h`mltc lmm nlvc l njen quldtjty `b `xlmltcs. @xlmltcs lrc dlturlmmy`hhurrjde
suostldhcs bùdk jd l wjkc vlrjcty `b b``ks6 tncy pmly l supp`rtjvcr`mc jd tnc gctlo`mjsg `b gldy pmldts ldk ldjglms,
jdhmukjde nuglds.@xlmltcs h`gojdck wjtn hlmhjug hld hlusc fjkdcy st`dcs.Mcg`d aujhc h`dtljds hjtrltcs (tnc
suostldhc tnlt ejvcs hjtrus brujts tncjrsùr tlstc). Uncd yù‚rc m`w `d hjtrltcs, yù‚rc lt rjsf b`r fjkdcy st`dcs. Lkktnc mcg`d aujhc t`
yùr flmc snlfc `r krjdf jt jd wltcr. [ry t` h`dsugc ltmclst `dc mcg`d pcr kly (mcg`d aujhc `r tnc brujt `b tnc mcg`d). J
lms`rch`ggcdk tlfjde gy cmchtr`mytc gjx ochlusc jt h`dtljds gjdcrlms jd tncjrhjtrjh b`rg, ls jd p`tlssjug hjtrltc,
ncmpjde t` ojdk `xlmltc st`dcs ldkdcutrlmjzc urjh-lhjk st`dcs.
Hld yù oc jd fct`sjs ldk d`t sn`w jt `d yùr urjdc tcst0
crc lrc tnrcc fjdks `b fct`dcs, ldk tnc urjdc js `dmy tcstck b`rlhct`lhctltc. Ls yù swjthn t` tnc g`rc c﬈hjcdt blt-
ourdjde pr`hcss, yùh`dvcrt tnlt lhct`lhctltc t` octl-nykr`xyoutyrltc. X`, ycs, yùr tcst hldlhtulmmy sn`w dceltjvc `r
zcr` fct`dcs. M``f lt `tncr blht`rs. Lrc yù m`sjde wcjent0 Lrc yù bccmjde e``k0 Jb yù‚rc k`jde ?9 erlgs dct hlros l
kly `r mcss,yù‚rc e`jde t` oc jd fct`sjs, d` glttcr wnlt.
Unlt hld J k` loùt fct`sjs ldk h`dstjpltj`d0
crc lrc gldy shcdlrj`s tnlt hld hlusc h`dstjpltj`d wjtn tnc fctècdjhkjct. G`st pc`pmc lssugc jt‚s l ﬌ ocr jssuc6 out jt‚s
d`t tnlt sjgpmc. Zù wldtt` h`gplrc wnlt yù wcrc k`jde ocb`rc fct`sjs ldk lbtcr. M``f lt tnc hnldecj d v c e c t l o m c
﬌ o c r h ` d s u g p t j ` d 6 j b y ` u k ` d ‚ t n l v c c d ` u e n e u t o l h t c r j l t ` kjecst lmm tncsc
vcectlomcs, tncy wjmm hlusc om`ltjde, h`dstjpltj`d, els ldk lmmfjdks `b kjecstjvc jssucs.X`gc pc`pmc hld k`
vcectlomcs ldk `tncrs hld‚t, `b hùrsc. X`gc pc`pmchld‚t k` hloolec6 `tncrs hld‚t k` hruhjbcrùs. X` yù gjent nlvc t` swjthn t`mcss
﬌ orùs vcectlomcs, suhn ls vlrjùs fjdks `b mcttuhc, ldk cspchjlmmy flmcldk occt erccds, b`r yùr p`tlssjug.
Cmchtr`mytcs ercltmy ncmp wjtn tnch`dstjpltj`d t``. Jb yù dcck g`rc supp`rt ecttjde cmchtr`mytcs, try gy
3?

cmchtr`mytc p`wkcr. Jt ncmps suppmy tnc ;,599 ge l kly `b p`tlssjug yùdcck, wnjhn js nlrk t` gldlec wjtnùt cltjde
m`lks `b vcectlomcs.
Unlt k` J k` loùt olk orcltn `d l fct` kjct0
Uncd yù‚rc ourdjde g`rc fct`dcs, yù hld stlrt rcmclsjde l ojt `blhct`dc, wnjhn sgcmms mjfc dljm-p`mjsn rcg`vcr.
@r yù gjent rcmclsclgg`djl. X`gctjgcs yù ect tnlt sumbur sgcmm. B`r lmm `b tncsc, jdhrclscvcectlomc h`dsugptj`d.
@vcr tjgc, yù‚mm oc g`rc c﬈hjcdt lt ourdjdefct`dcs, ldk l m`t mcss `b tnjs wjmm nlppcd. Jb yù‚rc ecttjde ld
lgg`djl sgcmm,yù‚rc cltjde t`` guhn pr`tcjd. Hut olhf. L sumbur `k`r gclds tncrc‚s l eutjssuc, ldk yù dcck t` rceumltc yùr eut
olhtcrjl6 yù snùmk tlfc l typc `bpròj`tjh hlmmck Yr` CG-<, wnjhn yù hld ﬌ dk `dmjdc.
Unlt js fct`lhjk`sjs0 Js tnjs e``k `r olk0
Fct`lhjk`sjs js l vcry kldecrùs h`dkjtj`d tnlt nlppcds `dmy wncdyù‚rc l typc < kjloctjh ldk h`gpmctcmy st`p glfjde
jdsumjd. js rcsumts jdrljsjde yùr lhjk mcvcms blr ocy`dk d`rglm. N`wcvcr, Nclmtny Fct`ℯ wjmm d`tpr`kuhc lhjk
mcvcms cvcd hm`sc t` tn`sc `b l fct`lhjk`sjs h`dkjtj`d.
Unlt gjstlfcs lrc h`gg`d wjtn jdtcrgjttcdt blstjde0
• D`t cltjde cdùen vcectlomcs.• D`t cltjde cdùen blt lt tnc ﬌rst gclm `b tnc kly t` fccp nudecrldk hrlvjdes lwly udtjm yùr
dcxt gclm.• jdfjde t` yùrscmb, ”js js w`rfjde s` wcmm tnlt J hld hnldecjt ldk clt wnlt J wldt.‗
J‚g m`sjde wcjent out wldt t` m`sc wcjent l ojt blstcr wjtn JB. N`w0
• Y`tlssjug1 js js tnc
g`st jgp`rtldt
gjdcrlm t` ncmp yù ﬌xjdsumjd ldk ourd blt.•
K`d‚t`vcrclt.K`d‚te`rec.Lkkg`rcbltltgclmst`huronudecr.
• Ect cxtrl smccp6 yù ourd blt kurjde smccp. G`rc smccp, ldkyù wlfc up mjentcr.•
NJJ[ (njen-jdtcdsjty jdtcrvlm trljdjde, mjfc [loltl, sprjdts, cth.)
ourds blt ldk gla`rmy spccks tnc
gctlo`mjsg.• K` jt erlkulmmy, ldk oc pltjcdt. Zùr o`ky js tryjde t` gldublhturc cdzygcs s` yù hld rud `d blt. js hld tlfc sjx wccf
sb`r suelr audfjcs.
38

Hld J k` JB wjtnùt k`jde l fct` kjct‛`r snùmk J k` o`tn0
Ucmm, jb yù‚rc k`jde jdtcrgjttcdt blstjde lm`dc, out yù‚rc cltjde m`ts `bhlro`nykrltcs ldk d`t cltjde dutrjcdt-kcdsc
b``ks, yùr sfjd, nljr ldk dljms wjmm su ﬉cr. J rch`ggcdk k`jde o`tn, ls tncy o`tn h`gpmcgcdt tnc rckuhtj`d`b jdsumjd.
Uncd snùmk J cxcrhjsc wjtn JB0
Ujtn jdtcrgjttcdt blstjde, tnc wn`mc e`lm js t` ourd ` ﬉ cxhcss blt, rjent0 Ulthn n`w yù bccm wncd yù cxcrhjsc.
K` yù bccm ocst wncd yù cxcrhjsclbtcr cltjde `r jb yù cxcrhjsc wnjmc blstjde0 Ulthn jb yùr mces bccm nclvy `r
jbyù tjrc t`` clsjmy. X`gc pc`pmc k` wcmm wjtn cltjde ﬌ rst, ldk s`gc m`vc tnltbccmjde `b cxcrhjsjde blstck ldk
cltjde lbtcrwlrks.
Hld J ect nypèmyhcgjl (m`w om``k suelr) br`g JB0
Jdtcrgjttcdt blstjde lhtulmmy jgpr`vcs nypèmyhcgjl ldk njen om``ksuelr pròmcgs. Jb yù lrc nlvjde l rùen tjgc ldk
cxpcrjcdhjde t`` guhnstrcss, glfc surc yù trldsjtj`d sm`wmy jdt` jdtcrgjttcdt blstjde.
Ncmp! J‚g wly t`` nudery!
Nudecr js `dc wly t` fd`w jb yù‚rc jd blt ourdjde, ochlusc tnc m`decryù k` fct`, tnc mcss nudery yù‚mm oc. Jb yù‚rc cxpcrjcdhjde scvcrc
nudecr wjtn wclfdcss ldk orljd bè, yù‚rc d`t qujtc jdt` fct`. Olhf `﬉ l ojt. K`d‚toc k`jde ?9-nùr blsts. Zù dcck g`rc
bucm t` ejvc yùr o`ky tnc cdcrey jtrcqujrcs, ldk tnlt jdhmukcs cdcrey t` gldublhturc tnc cdzygcs t` ourd bltjdstclk `b
emuh`sc. [lfc jt sm`w, lkk g`rc blt t` yùr ﬌rst gclm, ldk cltdutrjcdt-kcdsc b``ks. Jb yù dcck g`rc dutrjcdts, try lkkjde
s`gcdutrjtj`dlm yclst ldk cmchtr`mytcs, ldk gla`r lgùdts `b p`tlssjug. csc wjmm ncmp yù ﬌ x jdsumjd
rcsjstldhc ldk ncmp yù ect jdt` blt ourdjde. O`dcor`tn js erclt b`r l sdlhf. Jt‚s aust dutrjcdts wjtnùt hlm`rjcs, pcrj`k.
Unjhn o``sts g`rc er`wtn n`rg`dc (EN), JB `r njen-jdtcdsjty jdtcrvlmtrljdjde (NJJ[)0
Lmtnùen tncy lrc o`tn vcry c ﬉chtjvc lt stjgumltjde blt-ourdjden`rg`dcs, jdtcrgjttcdt blstjde js lhtulmmy supcrj`r,
rcmclsjde ?,999 pcrhcdtg`rc EN6 wncrcls cxcrhjsc hld `dmy rljsc jt oy ;39 pcrhcdt.
3;

Unlt loùt tnc elmmomlkkcr‛js JB e``k `r olk b`r tnc elmmomlkkcr0
Jdtcrgjttcdt blstjde js vcry e``k b`r tnc elmmomlkkcr jd lmm fjdks `b wlys.Elmmst`dcs lrc hlusck oy tw` tnjdes1 njen
jdsumjd ldk m`w ojmc. JB m`wcrsjdsumjd spjfcs ldk h`dhcdtrltcs ojmc t` glfc jt clsjcr t` kjecst blts ldk los`rodutrjcdts
br`g tnc b``ks yù clt. Jb yù‚rc cltjde ﬌vc tjgcs l kly, yù‚rc usjdeup yùr ojmc rcscrvcs mjfc hrlzy.
Hld J k` l fct` kjct ldk JB wjtnùt l elmmomlkkcr0
X`gc pc`pmc lhtulmmy er`w l elmmomlkkcr olhf. _clmmy!Out jd ecdcrlm, jdtcrgjttcdt blstjde h`gojdck wjtn fct`sjs
ncmps tncelmmomlkkcr. Uncd yù `dmy k` fct`sjs, yù nlvc njencr blts out d`t JB, ldktnc brcqucdt cltjde hld put lkkjtj`dlm strcss
`d tnc elmmomlkkcr.J k` rch`ggcdk gy Elmmomlkkcr B`rguml, `dc lbtcr clhn gclm.
ldfs b`r rclkjde, ldk tnc vcry ocst `b muhf wjtn yùr dcw mjbcstymc!
Kr.Ocre
33

Kr. Ocre‚s Nclmtny Fct`
ℯ
& Jdtcrgjttcdt BlstjdeGcgocrsnjp Xjtc
@vcr <59 Rjkc` Mcss`ds t` Ect Zùrscmb Nclmtny &M``fjde Erclt D`w!
Xtcp-oy-Xtcp Lglzjde Cltjde Ymld & N`w t` Ourd Ocmmy BltXjtultj`d Nldkmjdes b`r X`hjlm OlrrjcrsXuostjtutc Ymclsurc-
B``k _chjpcs Lhtulm _clm-Mjbc Hlsc Xtukjcs Lkvldhck [chndjqucsCxcrhjsc Xtrltcejcs&Erclt O`duscs!!!
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B`r g`rc jdb`rgltj`d tnlt‚s aust wnlt yù dcck t` wjd lt wcjent m`ss, k`d‚t gjss Kr. Ocre‚s Zù[uoc hnlddcm.
Ldk ect Kr. Ocre‚s
Dcw O`ky [ypc Eujkc
, tnc h`gpmctc eujkc b`r l supcr-nclmtny o`ky!
8:> plecs, <: hnlptcrs, bumm jdkcx ldk em`sslry,<32 jglecs ldk erlpnjh jmmustrltj`dsH`gpmctcmy upkltck br`g
c 5 Yrjdhjpmcs `b Blt Ourdjde
Clsjcr-t`-jgpmcgcdt cltjde pmlds b`r g`rc c ﬉chtjvc rcsumtsMclrd lkvldhck wcjent-m`ss strltcejcs1 Nclmtny Fct`ℯldk
jdtcrgjttcdt blstjde L dcw strcss-rcmjcb hnlptcrKcmjhjùs pmclsurc-b``k rchjpcs
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Healthy Ketosy and Intermittent Fasting DR Berg

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