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GNLD- ɧɟɡɚɜɢɫɢɦɨɫɬɶ, ɡɞɨɪɨɜɶɟ ɢ ɭɫɩɟɯ www.sikora.ee
GR
2
Control:
ɧɚɭɤɚ ɜ ɩɨɦɨɳɶ ɷɮɮɟɤɬɢɜɧɨɦɭ ɩɨɯɭɞɟɧɢɸ
Success Guide
ɚɲɚ ɩɟɪɫɨɧɚɥɶɧɚɹ ɢɧɫɬɪɭɤɰɢɹ ɞɥɹ ɞɨɫɬɢɠɟɧɢɹ ɢɞɟɚɥɶɧɨɝɨ ɜɟɫɚ
ɨɛɪɨ ɩɨɠɚɥɨɜɚɬɶ ɜ ɧɨɜɭɸ ɠɢɡɧɶ!
ɨɡɞɪɚɜɥɹɟɦ! ɵ ɩɪɢɧɹɥɢ ɪɟɲɟɧɢɟ ɜɡɹɬɶ ɩɨɞ ɤɨɧɬɪɨɥɶ ɫɜɨɢ ɜɟɫ,
ɫɱɚɫɬɶɟ ɢ ɛɥɚɝɨɩɨɥɭɱɢɟ ɫ ɩɨɦɨɳɶɸ ɩɪɨɝɪɚɦɦɵ GR
2
Control.
ɗɬɚ ɛɪɨɲɸɪɚ ɛɭɞɟɬ ɚɲɢɦ ɩɭɬɟɜɨɞɢɬɟɥɟɦ ɤ ɭɫɩɟɯɭ. ɧɚ ɩɨɦɨɠɟɬ
ɚɦ ɜɨ ɜɪɟɦɹ ɩɨɯɭɞɟɧɢɹ ɢ ɭɤɚɠɟɬ ɫɪɟɞɫɬɜɚ ɞɥɹ ɞɨɫɬɢɠɟɧɢɹ ɢ ɫɨɯɪɚɧɟɧɢɹ
ɠɟɥɚɟɦɨɝɨ ɜɟɫɚ ɧɚ ɜɫɸ ɠɢɡɧɶ.
ɧɚɭɱɧɨ ɪɚɡɪɚɛɨɬɚɧɧɭɸ ɩɪɨɝɪɚɦɦɭ GR
2
Control ɜɯɨɞɹɬ ɡɚɦɟɧɢɬɟɥɢ
ɩɪɢɺɦɚ ɩɢɳɢ ɜ ɜɢɞɟ ɜɤɭɫɧɵɯ ɩɪɨɬɟɢɧɨɜɵɯ ɤɨɤɬɟɣɥɟɣ, ɷɮɮɟɤɬɢɜɧɵɟ
ɩɢɬɚɬɟɥɶɧɵɟ ɞɨɛɚɜɤɢ ɢ ɫɜɨɛɨɞɚ ɜɵɛɢɪɚɬɶ ɚɩɩɟɬɢɬɧɵɟ ɡɚɜɬɪɚɤɢ ɢ
ɩɨɥɞɧɢɤɢ, ɤɨɬɨɪɵɟ ɫɩɨɫɨɛɫɬɜɭɸɬ ɱɭɜɫɬɜɭ ɧɚɫɵɳɟɧɧɨɫɬɢ! ɪɨɦɟ ɬɨɝɨ, ɵ
ɡɚɦɟɬɢɬɟ, ɤɚɤ ɥɟɝɤɨ ɫɥɟɞɨɜɚɬɶ ɷɬɨɣ ɷɮɮɟɤɬɢɜɧɨɣ ɩɪɨɝɪɚɦɦɟ, ɩɨɱɭɜɫɬɜɭɟɬɟ
ɪɚɞɨɫɬɶ ɨɬ ɫɜɨɟɝɨ ɫɬɪɨɣɧɨɝɨ ɬɟɥɚ!
ɪɨɝɪɚɦɦɚ ɤɨɧɬɪɨɥɹ ɧɚɞ ɜɟɫɨɦ GR
2
Control ɪɚɡɪɚɛɨɬɚɧɚ GNLD Scieniflc Advisory
Board ɢ Global Science Network, ɤɚɤ ɢ ɜɫɟ ɧɚɲɢ ɨɫɬɚɥɶɧɵɟ ɩɪɨɞɭɤɬɵ.
ɚ ɩɪɨɬɹɠɟɧɢɢ ɞɨɥɝɢɯ ɥɟɬ ɜɵɲɟɭɩɨɦɹɧɭɬɚɹ ɝɪɭɩɩɚ ɭɱɺɧɵɯ, ɩɨɥɶɡɭɸɳɢɯɫɹ
ɚɜɬɨɪɢɬɟɬɨɦ, ɢ ɫɩɟɰɢɚɥɢɫɬɨɜ ɜ ɨɛɥɚɫɬɢ ɩɢɬɚɧɢɹ ɢɫɫɥɟɞɨɜɚɥɚ ɪɚɛɨɬɭ ɨɪɝɚɧɢɡɦɚ
ɱɟɥɨɜɟɤɚ ɢ ɪɚɡɪɚɛɨɬɚɥɚ ɩɪɨɝɪɚɦɦɵ, ɜ ɨɫɧɨɜɟ ɤɨɬɨɪɵɯ ɥɟɠɢɬ ɩɪɢɪɨɞɚ ɩɪɢ ɩɨɞɞɟɪɠɤɟ
ɧɚɭɤɢ ɢ ɤɨɬɨɪɵɟ ɭɥɭɱɲɚɸɬ ɤɚɱɟɫɬɜɨ ɧɚɲɟɣ ɠɢɡɧɢ, ɫɨɞɟɣɫɬɜɭɹ ɡɞɨɪɨɜɶɸ ɢ ɛɥɚɝɨɩɨɥɭɱɢɸ.
________________________________________________________________________________________________________
GNLD- ɧɟɡɚɜɢɫɢɦɨɫɬɶ, ɡɞɨɪɨɜɶɟ ɢ ɭɫɩɟɯ www.sikora.ee
1.ɚ «ɵ» ɫɨ ɫɜɨɢɦ ɜɟɫɨɦ 3
2.ɚɤ ɩɨɧɹɬɶ ɫɜɨɺ ɬɟɥɨ 4
3.ɟɫ ɩɨɞ ɤɨɧɬɪɨɥɶ 5
4. ɩɨɦɨɳɶɸ ɩɪɨɝɪɚɦɦɵ ɤ ɥɭɱɲɢɦ ɪɟɡɭɥɶɬɚɬɚɦ 7
ɧɚɱɟɧɢɟ ɜɨɞɵ 7
ɐɟɧɧɨɫɬɶ ɞɜɢɠɟɧɢɹ 7
5.ɭɞɶɬɟ ɰɟɥɟɭɫɬɪɟɦɥɺɧɧɵɦɢ 11
6.ɭɫɬɶ ɟɞɚ ɫɬɚɧɟɬ ɧɚɫɥɚɠɞɟɧɢɟɦ 12
7.ɨɯɪɚɧɟɧɢɟ ɠɟɥɚɟɦɨɝɨ ɜɟɫɚ 17
________________________________________________________________________________________________________
GNLD- ɧɟɡɚɜɢɫɢɦɨɫɬɶ, ɡɞɨɪɨɜɶɟ ɢ ɭɫɩɟɯ www.sikora.ee
1. ɚ «ɵ» ɫɨ ɫɜɨɢɦ ɜɟɫɨɦ
ɫɥɢ ɵ ɩɟɪɟɠɢɜɚɟɬɟ ɩɨ ɩɨɜɨɞɭ ɥɢɲɧɟɝɨ ɜɟɫɚ, ɬɨ ɡɧɚɣɬɟ - ɵ ɧɟ ɨɞɧɢ. ɚ ɫɚɦɨɦ
ɞɟɥɟ ɭ ɚɫ ɦɧɨɝɨ «ɞɪɭɡɟɣ ɩɨ ɧɟɫɱɚɫɬɶɸ»!
ɨɥɶɲɟ 25% ɜɫɟɝɨ ɜɡɪɨɫɥɨɝɨ ɧɚɫɟɥɟɧɢɹ ɜɪɨɩɵ ɜ ɛɨɥɶɲɟɣ ɢɥɢ ɦɟɧɶɲɟɣ ɫɬɟɩɟɧɢ
ɫɬɪɚɞɚɸɬ ɨɬ ɢɡɛɵɬɨɱɧɨɝɨ ɜɟɫɚ, ɢ ɷɬɨ ɱɢɫɥɨ ɪɚɫɬɺɬ ɢɡ ɝɨɞɚ ɜ ɝɨɞ. ɧɟɤɨɬɨɪɵɯ ɫɬɪɚɧɚɯ
ɜɪɨɩɵ ɤɨɥɢɱɟɫɬɜɨ ɥɸɞɟɣ, ɫɬɪɚɞɚɸɳɢɯ ɢɡɛɵɬɨɱɧɵɦ ɜɟɫɨɦ, ɡɚ ɩɨɫɥɟɞɧɢɟ 10 ɥɟɬ ɜɨɡɪɨɫɥɨ ɧɚ
40%. ɢɲɧɢɣ ɜɟɫ -ɫɟɪɶɺɡɧɚɹ ɩɪɨɛɥɟɦɚ ɧɚ ɫɟɝɨɞɧɹɲɧɢɣ ɞɟɧɶ. ɧ ɩɪɢɜɨɞɢɬ ɤɨ ɦɧɨɝɢɦ
ɫɟɪɶɺɡɧɵɦ ɪɚɫɫɬɪɨɣɫɬɜɚɦ ɨɪɝɚɧɢɡɦɚ.
ɟɪɶɺɡɧɵɣ ɪɢɫɤ ɞɥɹ ɡɞɨɪɨɜɶɹ
ɢɲɧɢɣ ɜɟɫ ɫɩɨɫɨɛɫɬɜɭɟɬ ɫɟɪɶɺɡɧɵɦ ɮɢɡɢɱɟɫɤɢɦ ɢ ɩɫɢɯɢɱɟɫɤɢɦ ɪɚɫɫɬɪɨɣɫɬɜɚɦ
ɨɪɝɚɧɢɡɦɚ. ɟɡɚɜɢɫɢɦɨ ɨɬɬɨɝɨ, ɞɨɛɚɜɢɥɢɫɶ ɥɢ ɤɢɥɨɝɪɚɦɦɵ ɩɨɫɬɟɩɟɧɧɨ ɫ ɝɨɞɚɦɢ ɢɥɢ ɷɬɚ
ɩɪɨɛɥɟɦɚ ɛɵɥɚ ɧɚ ɩɪɨɬɹɠɟɧɢɢ ɜɫɟɣ ɠɢɡɧɢ, ɭɜɟɥɢɱɟɧɢɸ ɨɛɴɺɦɚ ɜɫɟɝɞɚ ɫɨɩɭɬɫɬɜɭɟɬ ɪɢɫɤ ɞɥɹ
ɡɞɨɪɨɜɶɹ.
ɫɢɯɢɱɟɫɤɢɣ ɫɬɪɟɫɫ
ɷɬɨ ɟɳɺ ɧɟ ɜɫɺ. ɢɲɧɢɣ ɜɟɫ ɜɥɢɹɟɬ ɢ ɧɚ ɜɟɪɭ ɜ ɫɟɛɹ. ɨɪɚɡɞɨ ɱɚɳɟ ɜɫɬɪɟɱɚɟɬɫɹ
ɡɚɧɢɠɟɧɧɚɹ ɫɚɦɨɨɰɟɧɤɚ ɭ ɥɸɞɟɣ, ɫɬɪɚɞɚɸɳɢɯ ɢɡɛɵɬɨɱɧɵɦ ɜɟɫɨɦ, ɧɟɠɟɥɢ ɫɪɟɞɢ ɬɟɯ, ɱɟɣ ɜɟɫ
ɜ ɧɨɪɦɟ. ɱɟɧɶ ɫɥɨɠɧɨ ɛɵɬɶ ɞɨɜɨɥɶɧɵɦ ɫɨɛɨɣ, ɤɨɝɞɚ ɫɜɨɹ ɜɧɟɲɧɨɫɬɶ ɜɵɡɵɜɚɟɬ
ɧɟɩɪɢɹɡɧɶ. ɚɤɠɟ ɬɪɭɞɧɨ ɜɪɚɳɚɬɶɫɹ ɜ ɢɧɬɟɪɟɫɭɸɳɢɯ ɱɟɥɨɜɟɤɚ ɫɮɟɪɚɯ, ɟɫɥɢ ɧɟɬ ɞɥɹ
ɬɨɝɨ ɧɟɨɛɯɨɞɢɦɨɣ ɷɧɟɪɝɢɢ ɢɥɢ ɷɬɨ ɩɪɨɫɬɨ ɧɟɥɟɝɤɨ ɮɢɡɢɱɟɫɤɢ.
ɬɧɨɫɢɬɟɫɶ ɤ ɫɟɛɟ ɫ ɭɜɚɠɟɧɢɟɦ
ɟɨɛɯɨɞɢɦɨ ɨɫɨɡɧɚɧɢɟ ɧɚɥɢɱɢɹ ɪɢɫɤɚ, ɫɜɹɡɚɧɧɨɝɨ ɫ ɢɡɛɵɬɨɱɧɵɦ ɜɟɫɨɦ, ɧɨ ɬɚɤ ɠɟ
ɜɚɠɧɨ ɢ ɩɪɢɫɬɭɩɢɬɶ ɤ ɪɟɲɟɧɢɸ ɷɬɨɣ ɩɪɨɛɥɟɦɵ, ɢɫɯɨɞɹ ɢɡ ɪɟɚɥɶɧɵɯ ɜɨɡɦɨɠɧɨɫɬɟɣ. ɚɡɭɦɧɨ
ɜɵɛɟɪɢɬɟ ɫɟɛɟ ɩɪɢɦɟɪ ɞɥɹ ɩɨɞɪɚɠɚɧɢɹ! ɪɢ ɜɵɛɨɪɟ ɦɨɞɟɥɟɣ, ɩɨɡɢɪɭɸɳɢɯ ɞɥɹ ɠɭɪɧɚɥɨɜ,
ɭɱɢɬɵɜɚɸɬ, ɧɚ ɫɤɨɥɶɤɨ ɨɬɜɟɱɚɸɬ ɢɯ ɝɟɧɟɬɢɱɟɫɤɢɟ ɩɪɟɞɩɨɫɵɥɤɢ ɬɪɟɛɨɜɚɧɢɹɦ ɦɨɞɵ ɢ
«ɮɢɬɧɟɫɫ-ɪɵɧɤɚ» ɧɚ ɫɟɝɨɞɧɹɲɧɢɣ ɞɟɧɶ.
ɧɢɦ ɧɚɞɨ ɨɬɧɨɫɢɬɶɫɹ ɤɚɤ ɤ ɜɵɞɚɸɳɢɦɫɹ ɫɩɨɪɬɫɦɟɧɚɦ ɢɥɢ ɩɨɩ-ɚɪɬɢɫɬɚɦ. ɪɹɞ ɥɢ
ɫɦɨɠɟɬ ɨɛɵɤɧɨɜɟɧɧɵɣ «ɜɨɫɤɪɟɫɧɵɣ ɫɩɨɪɬɫɦɟɧ» ɫɨɪɟɜɧɨɜɚɬɶɫɹ ɫ ɥɭɱɲɢɦɢ ɜ ɦɢɪɟ ɡɜɺɡɞɚɦɢ
ɬɟɧɧɢɫɚ, ɞɚɠɟ, ɟɫɥɢ ɨɧ ɢ ɢɦɟɥ ɨɛɵɤɧɨɜɟɧɢɟ ɬɪɟɧɢɪɨɜɚɬɶɫɹ ɫ ɧɨɜɨɣ ɢ ɛɨɥɶɲɟɣ ɩɨ ɪɚɡɦɟɪɭ
ɪɚɤɟɬɤɨɣ. ɤɨɪɟɟ ɜɫɟɝɨ, ɢ ɵ ɧɟ ɫɬɚɧɟɬɟ ɩɨɯɨɠɢɦɢ ɧɚ ɢɡɜɟɫɬɧɵɯ ɦɨɞɟɥɟɣ, ɧɟɫɦɨɬɪɹ ɧɚ ɬɨ,
ɱɬɨ ɛɭɞɟɬɟ ɝɨɥɨɞɚɬɶ ɢ ɪɟɝɭɥɹɪɧɨ ɡɚɧɢɦɚɬɶɫɹ ɫɩɨɪɬɨɦ. ɵ ɟɞɢɧɫɬɜɟɧɧɚɹ ɜ ɫɜɨɺɦ ɪɨɞɟ
ɥɢɱɧɨɫɬɶ, ɢ ɜɚɠɧɵɣ ɜɵɡɨɜ ɜ ɜɚɲɟɣ ɠɢɡɧɢ -ɩɨɞɱɟɪɤɧɭɬɶ ɚɲɢ ɥɭɱɲɢɟ ɤɚɱɟɫɬɜɚ!
ɫɬɚɜɚɣɬɟɫɶ ɜɟɪɧɵɦɢ ɫɚɦɨɦɭ ɫɟɛɟ
ɚɦɟɱɚɹ ɞɥɹ ɫɟɛɹ ɪɟɚɥɶɧɵɣ ɢɞɟɚɥɶɧɵɣ ɜɟɫ ɬɟɥɚ, ɧɟɨɛɯɨɞɢɦɨ ɭɱɢɬɵɜɚɬɶ ɬɢɩ
ɫɤɟɥɟɬɚ, ɬɟɥɨɫɥɨɠɟɧɢɟ ɢ ɨɫɨɛɟɧɧɨɫɬɢ ɩɨɥɨɜɨɣ ɩɪɢɧɚɞɥɟɠɧɨɫɬɢ. ɫɥɢ ɭ ɚɫ ɤɪɟɩɤɨɟ
ɬɟɥɨɫɥɨɠɟɧɢɟ ɢ ɛɨɥɶɲɢɟ ɦɭɫɤɭɥɵ, ɬɨ ɫɨɨɬɜɟɬɫɬɜɟɧɧɨ ɢ ɚɲ ɢɞɟɚɥɶɧɵɣ ɜɟɫ ɬɟɥɚ (ɜɟɫ,
ɩɪɢ ɤɨɬɨɪɨɦ ɩɨɞɱɺɪɤɢɜɚɸɬɫɹ ɚɲɢ ɥɭɱɲɢɟ ɤɚɱɟɫɬɜɚ) ɛɨɥɶɲɟ, ɧɟɠɟɥɢ ɱɟɦ ɭ ɱɟɥɨɜɟɤɚ ɬɚɤɨɝɨ
ɠɟ ɪɨɫɬɚ, ɧɨ ɫ ɛɨɥɟɟ ɯɪɭɩɤɢɦ ɬɟɥɨɫɥɨɠɟɧɢɟɦ.
GR
2
Control - ɢ ɵ ɤɨɧɬɪɨɥɢɪɭɟɬɟ ɫɜɨɺ ɬɟɥɨ
GR
2
Control - ɷɬɨ ɧɚɭɱɧɨ ɪɚɡɪɚɛɨɬɚɧɧɚɹ ɩɪɨɝɪɚɦɦɚ ɤɨɧɬɪɨɥɹ ɧɚɞ ɜɟɫɨɦ, ɫ ɩɨɦɨɳɶɸ
ɤɨɬɨɪɨɣ ɵ ɦɨɠɟɬɟ ɛɵɫɬɪɨ, ɩɪɚɜɢɥɶɧɨ ɢ ɛɟɡɨɩɚɫɧɨ ɢɡɛɚɜɢɬɶɫɹ ɨɬ ɥɢɲɧɢɯ ɤɢɥɨɝɪɚɦɦɨɜ.
ɚɦɟɬɶɬɟ ɞɥɹ ɫɟɛɹ ɩɨɞɯɨɞɹɳɢɟ ɪɚɡɦɟɪɵ ɢ ɜɟɫ ɬɟɥɚ. ɵɛɢɪɚɹ ɞɚɧɧɭɸ ɩɪɨɝɪɚɦɦɭ, ɵ
ɜɤɥɚɞɵɜɚɟɬɟ ɞɟɧɶɝɢ ɜ ɫɚɦɨɟ ɜɚɠɧɨɟ, ɱɬɨ ɭ ɚɫ ɟɫɬɶ - ɜ ɫɟɛɹ. ɚɤ ɱɬɨ ɩɨɩɪɨɳɚɣɬɟɫɶ ɫ
ɩɪɨɬɢɜɨɪɟɱɢɹɦɢ, ɢ ɞɨɛɪɨ ɩɨɠɚɥɨɜɚɬɶ ɚɲɟɦɭ ɧɨɜɨɦɭ ə
________________________________________________________________________________________________________
GNLD- ɧɟɡɚɜɢɫɢɦɨɫɬɶ, ɡɞɨɪɨɜɶɟ ɢ ɭɫɩɟɯ www.sikora.ee
2. ɚɤ ɩɨɧɹɬɶ ɫɜɨɺ ɬɟɥɨ
ɤɢɥɨɝɪɚɦɦɨɜ ɟɫɬɶ ɨɛɵɤɧɨɜɟɧɢɟ ɜɟɪɨɥɨɦɧɨ «ɩɨɞɤɪɚɞɵɜɚɬɶɫɹ» ɧɚ ɩɪɨɬɹɠɟɧɢɢ ɥɟɬ,
ɤɨɝɞɚ ɩɨɬɪɟɛɥɹɟɦɨɟ ɤɨɥɢɱɟɫɬɜɨ ɷɧɟɪɝɢɢ ɫɬɚɛɢɥɶɧɨ ɩɪɟɜɵɲɚɟɬ ɩɨɬɪɟɛɧɨɫɬɶ ɜ ɧɟɣ. ɫɥɢ ɭ
ɚɫ, ɤɚɤ ɢ ɭ ɦɧɨɝɢɯ ɞɪɭɝɢɯ, ɫɢɞɹɱɚɹ ɪɚɛɨɬɚ, ɬɨ ɡɚ 10 ɥɟɬ ɚɲ ɜɟɫ ɦɨɠɟɬ ɫ ɥɺɝɤɨɫɬɶɸ
ɭɜɟɥɢɱɢɬɶɫɹ ɧɚ ɩɹɬɶ ɢɥɢ ɛɨɥɟɟ ɤɢɥɨɝɪɚɦɦɨɜ. ɪɨɦɟ ɬɨɝɨ, ɫ ɝɨɞɚɦɢ ɚɲ ɨɪɝɚɧɢɡɦ
«ɩɪɢɨɛɪɟɬɚɟɬ» ɨɩɪɟɞɟɥɺɧɧɵɟ ɩɪɢɜɵɱɤɢ ɩɢɬɚɧɢɹ, ɱɬɨ ɫɩɨɫɨɛɫɬɜɭɟɬ ɧɚɤɨɩɥɟɧɢɸ ɥɢɲɧɢɯ
ɤɢɥɨɝɪɚɦɦɨɜ, ɤɨɝɞɚ ɵ ɬɨɝɨ ɫɚɦɢ ɧɟ ɡɚɦɟɱɚɟɬɟ. ɵɛɢɪɚɹ ɩɪɨɞɭɤɬɵ, ɤɨɬɨɪɵɟ ɱɚɫɬɨ
ɫɱɢɬɚɸɬɫɹ ɡɞɨɪɨɜɨɣ ɩɢɳɟɣ, ɧɨ ɤɨɬɨɪɵɟ ɫɨɞɟɪɠɚɬ ɦɧɨɝɨ ɫɚɯɚɪɚ ɢ ɤɪɚɯɦɚɥɚ (ɭɝɥɟɜɨɞɵ), ɦɵ
ɧɚ ɝɨɞɵ ɩɨɞɱɢɧɹɟɦ ɨɪɝɚɧɢɡɦ «ɷɮɮɟɤɬɭ ɝɨɪɧɨɣ ɬɪɨɩɵ». ɨɞ ɷɬɢɦ ɩɨɞɪɚɡɭɦɟɜɚɟɬɫɹ
ɛɟɫɤɨɧɬɪɨɥɶɧɚɹ ɝɥɢɤɟɦɢɱɟɫɤɚɹ ɪɟɚɤɰɢɹ, ɜ ɩɪɨɰɟɫɫɟ ɤɨɬɨɪɨɣ ɭɪɨɜɟɧɶ ɫɚɯɚɪɚ ɜ ɤɪɨɜɢ
ɤɨɥɟɛɥɟɬɫɹ ɧɚ
ɩɪɨɬɹɠɟɧɢɢ ɜɫɟɝɨ ɞɧɹ.
ɥɢɤɟɦɢɱɟɫɤɚɹ ɧɨɪɦɚ
ɥɢɤɟɦɢɱɟɫɤɚɹ ɧɨɪɦɚ ɩɨɤɚɡɵɜɚɟɬ, ɫɤɨɥɶɤɨ ɜɩɢɬɵɜɚɟɬɫɹ ɝɥɸɤɨɡɵ ɜ ɤɪɨɜɨɨɛɪɚɳɟɧɢɟ
ɩɨɫɥɟ ɩɨɬɪɟɛɥɟɧɢɹ ɭɝɥɟɜɨɞɨɜ ɢ ɤɚɤ ɛɵɫɬɪɨ ɩɪɨɯɨɞɢɬ ɷɬɨɬ ɩɪɨɰɟɫɫ. ɪɢ ɩɨɬɪɟɛɥɟɧɢɢ
ɛɨɝɚɬɨɣ ɭɝɥɟɜɨɞɚɦɢ ɩɢɳɢ, ɭ ɤɨɬɨɪɨɣ ɜɵɫɨɤɢɣ ɝɥɢɤɟɦɢɱɟɫɤɢɣ ɢɧɞɟɤɫ, ɫɨɞɟɪɠɚɧɢɟ
ɝɥɸɤɨɡɵ ɜ ɤɪɨɜɢ ɭɜɟɥɢɱɢɜɚɟɬɫɹ ɞɨ ɨɱɟɧɶ ɜɵɫɨɤɢɯ ɩɨɤɚɡɚɬɟɥɟɣ. ɫɥɢ ɝɥɸɤɨɡɵ ɞɨɛɚɜɥɹɟɬɫɹ
ɫɥɢɲɤɨɦ ɦɧɨɝɨ, ɬɨ ɩɨɞɠɟɥɭɞɨɱɧɚɹ ɠɟɥɟɡɚ ɧɚɱɢɧɚɟɬ ɜɵɪɚɛɚɬɵɜɚɬɶ ɢɧɫɭɥɢɧ - ɫɢɥɶɧɵɣ
ɝɨɪɦɨɧ, ɤɨɬɨɪɵɣ ɜɵɜɨɞɢɬ ɢɡɥɢɲɧɟɟ ɤɨɥɢɱɟɫɬɜɨ ɫɚɯɚɪɚ ɢɡ ɤɪɨɜɢ ɢ ɧɨɪɦɚɥɢɡɭɟɬ ɟɝɨ ɭɪɨɜɟɧɶ.
ɥɹ ɬɨɝɨ ɱɬɨɛɵ ɢɡɛɚɜɢɬɶɫɹ ɨɬ ɥɢɲɧɟɝɨ ɤɨɥɢɱɟɫɬɜɚ ɝɥɸɤɨɡɵ (ɢɥɢ ɨɬ ɷɧɟɪɝɢɢ), ɨɪɝɚɧɢɡɦ
ɩɪɟɜɪɚɳɚɟɬ ɟɺ ɜ ɠɢɪ, ɤɨɬɨɪɵɣ ɩɨɫɬɟɩɟɧɧɨ ɧɚɱɢɧɚɟɬ ɨɬɤɥɚɞɵɜɚɬɶɫɹ ɜ ɨɩɪɟɞɟɥɺɧɧɵɯ
ɱɚɫɬɹɯ ɬɟɥɚ. ɪɨɰɟɫɫ ɧɚɡɵɜɚɟɬɫɹ «ɥɨɜɭɲɤɨɣ ɞɥɹ ɢɧɫɭɥɢɧɚ». ɪɝɚɧɢɡɦ ɱɭɜɫɬɜɭɟɬ, ɱɬɨ ɜ
ɟɝɨ ɪɚɫɩɨɪɹɠɟɧɢɢ ɛɨɥɶɲɟ ɷɧɟɪɝɢɢ, ɱɟɦ ɨɧ ɜ ɧɟɣ ɧɭɠɞɚɟɬɫɹ, ɢ ɨɧ ɩɟɪɟɫɬɚɺɬ ɫɠɢɝɚɬɶ ɠɢɪɵ,
ɧɚɱɢɧɚɹ ɫɤɚɩɥɢɜɚɬɶ ɢɯ. ɑɟɦ ɛɨɥɶɲɟ ɭɝɥɟɜɨɞɨɜ, ɫɬɢɦɭɥɢɪɭɸɳɢɯ ɜɵɞɟɥɟɧɢɟ
ɢɧɫɭɥɢɧɚ, ɵ ɩɨɬɪɟɛɥɹɟɬɟ, ɬɟɦ ɱɚɳɟ ɩɨɜɬɨɪɹɟɬɫɹ ɬɚɤɨɣ ɩɪɨɰɟɫɫ.
ɨɧɪɨɥɢɪɭɣɬɟ ɤɨɥɢɱɟɫɬɜɨ ɭɝɥɟɜɨɞɨɜ
ɧɨɝɢɟ ɩɪɨɞɭɤɬɵ, ɤɨɬɨɪɵɟ ɦɵ ɨɛɨɠɚɟɦ ɟɫɬɶ, ɩɟɪɟɩɨɥɧɟɧɵ ɭɝɥɟɜɨɞɚɦɢ,
ɫɬɢɦɭɥɢɪɭɸɳɢɦɢ ɜɵɞɟɥɟɧɢɟ ɢɧɫɭɥɢɧɚ. ɬɚɤɠɟ ɦɧɨɝɢɟ ɩɪɨɞɭɤɬɵ, ɤɨɬɨɪɵɟ ɬɪɚɞɢɰɢɨɧɧɨ
ɫɱɢɬɚɸɬɫɹ ɩɨɥɟɡɧɵɦɢ, ɤɚɤ, ɧɚɩɪɢɦɟɪ, ɪɚɮɢɧɢɪɨɜɚɧɧɵɣ ɪɢɫ, ɛɨɥɶɲɢɧɫɬɜɨ
ɯɥɟɛɨɛɭɥɨɱɧɵɯ ɩɪɨɞɭɤɬɨɜ, ɡɚɩɟɱɺɧɧɵɣ ɤɚɪɬɨɮɟɥɶ ɢ ɦɚɤɚɪɨɧɧɵɟ ɢɡɞɟɥɢɹ, ɦɨɝɭɬ
ɩɪɢɜɟɫɬɢ ɤ ɫɢɥɶɧɨɣ ɝɥɢɤɟɦɢɱɟɫɤɨɣ ɪɟɚɤɰɢɢ. ɞɪɭɝɨɣ ɫɬɨɪɨɧɵ, ɭɝɥɟɜɨɞɵ, ɤɨɬɨɪɵɟ ɧɟ
ɞɨɫɬɚɬɨɱɧɨ ɭɜɟɥɢɱɢɜɚɸɬ ɩɪɨɢɡɜɨɞɫɬɜɨ ɢɧɫɭɥɢɧɚ (ɢɥɢ ɬɟ, ɭ ɤɨɬɨɪɵɯ
ɧɢɡɤɢɣ ɝɥɢɤɟɦɢɱɟɫɤɢɣ ɢɧɞɟɤɫ), ɩɨɦɨɝɚɸɬ ɨɪɝɚɧɢɡɦɭ ɫɨɯɪɚɧɹɬɶ ɩɨɫɬɨɹɧɧɵɣ ɭɪɨɜɟɧɶ
ɫɚɯɚɪɚ ɜ ɤɪɨɜɢ, ɧɟ ɜɵɡɵɜɚɹ ɫɢɥɶɧɨɣ ɝɥɢɤɟɦɢɱɟɫɤɨɣ ɪɟɚɤɰɢɢ.
ɝɥɟɜɨɞɵ - ɱɬɨ ɫɱɢɬɚɟɬɫɹ ɧɨɪɦɚɥɶɧɵɦ?
ɨɡɝɭ, ɧɟɪɜɧɨɣ ɫɢɫɬɟɦɟ ɢ ɦɵɲɰɚɦ ɧɟɨɛɯɨɞɢɦɚ ɝɥɸɤɨɡɚ ɤɚɤ ɢɫɬɨɱɧɢɤ ɷɧɟɪɝɢɢ.
ɨɥɶɲɭɸ ɱɚɫɬɶ ɝɥɸɤɨɡɵ ɨɪɝɚɧɢɡɦ ɩɨɥɭɱɚɟɬ ɢɡ ɭɝɥɟɜɨɞɨɜ, ɫɨɞɟɪɠɚɳɢɯɫɹ ɜ
ɩɨɬɪɟɛɥɹɟɦɨɣ ɧɚɦɢ ɩɢɳɟ, ɧɨ ɨɧ ɢ ɫɚɦ ɩɪɨɢɡɜɨɞɢɬ ɟɺ. ɜɫɺ ɠɟ ɛɨɥɶɲɢɧɫɬɜɨ ɢɡ ɧɚɫ
ɩɨɬɪɟɛɥɹɟɬ ɫ ɩɢɳɟɣ ɧɚɦɧɨɝɨ ɛɨɥɶɲɟ ɭɝɥɟɜɨɞɨɜ, ɱɟɦ ɧɟɨɛɯɨɞɢɦɨ ɞɥɹ ɫɨɯɪɚɧɟɧɢɹ
ɧɨɪɦɚɥɶɧɨɝɨ ɭɪɨɜɧɹ ɫɚɯɚɪɚ ɜ ɤɪɨɜɢ. ɤɪɨɜɢ ɜɡɪɨɫɥɨɝɨ ɩɪɢɛɥɢɡɢɬɟɥɶɧɨ 5 ɝ (ɱɚɣɧɚɹ ɥɨɠɤɚ)
ɝɥɸɤɨɡɵ. ɪɚɜɧɢɬɟ ɷɬɨ ɫ ɫɨɞɟɪɠɚɳɢɦɢɫɹ ɜ ɦɚɥɟɧɶɤɨɣ ɛɚɧɤɟ ɩɪɨɯɥɚɞɢɬɟɥɶɧɨɝɨ
ɧɚɩɢɬɤɚ 40 ɝ ɫɚɯɚɪɚ, ɱɬɨ ɩɪɟɜɵɲɚɟɬ ɧɨɪɦɭ ɜ 8 ɪɚɡ.
ɚ ɫɜɨɛɨɞɭ ɢɡ ɥɨɜɭɲɤɢ
ɫɥɢ ɵ ɩɨɩɚɥɢ ɜ ɥɨɜɭɲɤɭ ɞɥɹ ɢɧɫɭɥɢɧɚ, ɬɨ GR Control ɜɵɡɜɨɥɢɬ ɚɫ ɨɬɬɭɞɚ. ɩɨɦɨɳɶɸ ɟɞɢɧɫɬɜɟɧɧɨɣ ɜ ɫɜɨɺɦ ɪɨɞɟ ɩɪɨɝɪɚɦɦɵ ɤɨɧɬɪɨɥɹ ɧɚɞ ɜɟɫɨɦ GNLD ɵ ɧɚɭɱɢɬɟɫɶ
ɩɢɬɚɬɶɫɹ ɬɚɤ, ɱɬɨɛɵ ɨɪɝɚɧɢɡɦ ɩɨɬɪɟɛɥɹɥ ɩɪɚɜɢɥɶɧɨɟ ɤɨɥɢɱɟɫɬɜɨ ɷɧɟɪɝɢɢ, ɧɟ ɩɨɜɟɪɝɚɹɫɶ
ɷɮɮɟɤɬɭ ɝɨɪɧɨɣ ɬɪɨɩɵ ɢ ɧɟ ɩɨɩɚɞɚɹ ɜ ɥɨɜɭɲɤɭ ɞɥɹ ɢɧɫɭɥɢɧɚ.
3. ɟɫ ɩɨɞ ɤɨɧɬɪɨɥɶ
GNLD ɢɡɜɟɫɬɧɚ ɛɨɥɶɲɟ, ɱɟɦ ɜ 50 ɫɬɪɚɧɚɯ, ɛɥɚɝɨɞɚɪɹ ɧɚɭɱɧɨ ɪɚɡɪɚɛɨɬɚɧɧɵɦ ɢ
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ɨɫɧɨɜɵɜɚɸɳɢɦɫɹ ɧɚ ɩɪɢɪɨɞɧɵɯ ɤɨɦɩɨɧɟɧɬɚɯ ɩɢɬɚɬɟɥɶɧɵɦ ɞɨɛɚɜɤɚɦ. ɟɩɟɪɶ ɦɵ
ɪɚɡɪɚɛɨɬɚɥɢ ɧɚɢɛɨɥɟɟ ɫɨɜɪɟɦɟɧɧɭɸ ɩɪɨɝɪɚɦɦɭ ɤɨɧɬɪɨɥɹ ɧɚɞ ɜɟɫɨɦ, ɨɩɢɪɚɸɳɭɸɫɹ ɧɚ
ɧɚɭɱɧɵɟ ɨɬɤɪɵɬɢɹ ɜ ɨɛɥɚɫɬɢ ɢɫɫɥɟɞɨɜɚɧɢɹ ɨɪɝɚɧɢɡɦɚ ɢ ɟɝɨ ɫɩɨɫɨɛɧɨɫɬɢ ɢɫɩɨɥɶɡɨɜɚɬɶ ɢ
ɫɨɯɪɚɧɹɬɶ ɷɧɟɪɝɢɸ. GNLD ɩɨɧɢɦɚɟɬ, ɱɬɨ ɝɥɢɤɟɦɢɱɟɫɤɚɹ ɧɨɪɦɚ ɨɪɝɚɧɢɡɦɚ ɢɝɪɚɟɬ
ɜɚɠɧɟɣɲɭɸ ɪɨɥɶ ɜ ɢɫɩɨɥɶɡɨɜɚɧɢɢ ɷɧɟɪɝɢɢ. ɨɷɬɨɦɭ ɛɵɥ ɪɚɡɪɚɛɨɬɚɧ GR
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Control -
ɧɚɭɱɧɨ ɢɫɫɥɟɞɨɜɚɧɧɚɹ ɢ ɪɚɡɦɟɪɟɧɧɚɹ ɩɪɨɝɪɚɦɦɚ ɤɨɧɬɪɨɥɹ ɧɚɞ ɜɟɫɨɦ, ɤɨɬɨɪɚɹ ɩɨɦɨɠɟɬ
ɚɲɟɦɭ ɨɪɝɚɧɢɡɦɭ ɧɚɢɛɨɥɟɟ ɷɮɮɟɤɬɢɜɧɨ ɢɫɩɨɥɶɡɨɜɚɬɶ ɩɢɬɚɬɟɥɶɧɵɟ ɜɟɳɟɫɬɜɚ. GR
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Control
ɨɡɧɚɱɚɟɬ ɤɨɧɬɪɨɥɶ ɝɥɢɤɟɦɢɱɟɫɤɨɣ ɪɟɚɤɰɢɢ. ɬɨɪɚɹ ɫɬɟɩɟɧɶ ɜ ɧɚɡɜɚɧɢɢ ɩɪɨɝɪɚɦɦɵ
ɫɢɦɜɨɥɢɡɢɪɭɟɬ ɬɟ ɞɜɚ ɩɪɟɢɦɭɳɟɫɬɜɚ, ɤɚɫɚɸɳɢɟɫɹ ɩɟɪɫɩɟɤɬɢɜɧɨɝɨ ɡɞɨɪɨɜɶɹ, ɤɨɬɨɪɵɟ
ɧɟɫɺɬ ɫ ɫɨɛɨɣ ɜɵɛɨɪ ɩɪɨɞɭɤɬɨɜ ɫ ɧɢɡɤɢɦ ɝɥɢɤɟɦɢɱɟɫɤɢɦ ɢɧɞɟɤɫɨɦ. ɪɨɝɪɚɦɦɚ
GR
2
Control, ɫɨɫɬɨɹɳɚɹ ɢɡ ɧɟɫɤɨɥɶɤɢɯ ɱɚɫɬɟɣ, ɩɨɦɨɠɟɬ ɚɦ ɩɪɢɜɵɤɧɭɬɶ ɤ ɡɞɨɪɨɜɨɦɭ
ɩɢɬɚɧɢɸ ɢ ɜɵɛɨɪɭ ɩɢɳɢ ɫ ɧɢɡɤɢɦ ɝɥɢɤɟɦɢɱɟɫɤɢɦ ɢɧɞɟɤɫɨɦ. ɪɨɝɪɚɦɦɚ ɜɤɥɸɱɚɟɬ ɜ ɫɟɛɹ
ɟɞɢɧɫɬɜɟɧɧɵɟ ɜ ɫɜɨɺɦ ɪɨɞɟ ɩɪɨɞɭɤɬɵ. ɧɚ ɩɨɦɨɠɟɬ «ɧɚɭɱɢɬɶ» ɚɲ ɨɪɝɚɧɢɡɦ ɜɵɛɢɪɚɬɶ
ɧɟɨɛɯɨɞɢɦɵɟ ɩɢɬɚɬɟɥɶɧɵɟ ɜɟɳɟɫɬɜɚ ɜ ɩɪɚɜɢɥɶɧɨɣ ɩɪɨɩɨɪɰɢɢ ɢ ɷɮɮɟɤɬɢɜɧɨ ɢɫɩɨɥɶɡɨɜɚɬɶ
ɢɯ. ɪɢ ɩɨɦɨɳɢ GR Control ɵ ɫɦɨɠɟɬɟ ɭɩɪɚɜɥɹɬɶ ɩɪɢɜɵɱɤɚɦɢ ɩɢɬɚɧɢɹ ɢ ɞɨɫɬɢɱɶ ɫɜɨɟɝɨ
ɢɞɟɚɥɶɧɨɝɨ ɜɟɫɚ ɥɟɝɤɨ ɢ ɛɟɡɨɩɚɫɧɨ. ɚɧɧɚɹ ɩɪɨɝɪɚɦɦɚ ɜɥɢɹɟɬ ɧɚ ɟɫɬɟɫɬɜɟɧɧɵɟ ɦɟɯɚɧɢɡɦɵ
ɩɨɯɭɞɟɧɢɹ. ɨɦɨɝɚɹ ɨɪɝɚɧɢɡɦɭ ɢɡɛɟɠɚɬɶ ɩɨɩɚɞɚɧɢɹ ɜ ɥɨɜɭɲɤɭ ɞɥɹ ɢɧɫɭɥɢɧɚ, ɵ
ɭɫɤɨɪɹɟɬɟ ɪɚɛɨɬɭ ɦɟɯɚɧɢɡɦɚ ɫɠɢɝɚɧɢɹ ɠɢɪɨɜ ɢ ɩɪɟɩɹɬɫɬɜɭɟɬɟ ɟɝɨ ɧɚɤɨɩɥɟɧɢɸ.
ɬɞɚɜɚɹ ɩɪɟɞɩɨɱɬɟɧɢɟ ɩɪɚɜɢɥɶɧɨɦɭ ɜɵɛɨɪɭ ɩɢɳɢ ɢ ɬɪɟɧɢɪɭɹ ɫɜɨɣ ɨɪɝɚɧɢɡɦ
ɭɫɢɥɢɜɚɬɶ ɫɩɨɫɨɛɧɨɫɬɶ
ɢɫɩɨɥɶɡɨɜɚɬɶ ɩɢɬɚɬɟɥɶɧɵɟ ɜɟɳɟɫɬɜɚ ɢ ɷɧɟɪɝɢɸ, ɵ ɩɪɟɜɪɚɳɚɟɬɟ ɫɜɨɺ ɬɟɥɨ ɜ ɫɠɢɝɚɸɳɭɸ
ɠɢɪɵ ɦɚɲɢɧɭ, ɤɨɬɨɪɚɹ ɩɨɞɝɨɬɚɜɥɢɜɚɟɬ ɚɫ ɤ ɡɞɨɪɨɜɨɦɭ ɨɛɪɚɡɭ ɠɢɡɧɢ ɫ ɩɨɞɯɨɞɹɳɢɦ ɞɥɹ
ɚɫ ɜɟɫɨɦ.
ɚɭɱɧɨ ɢɫɫɥɟɞɨɜɚɧɧɵɣ GR
2
Control:
. ɪɚɜɧɨɜɟɲɢɜɚɟɬ ɜɩɢɬɵɜɚɧɢɟ ɩɢɬɚɬɟɥɶɧɵɯ ɦɚɤɪɨɜɟɳɟɫɬɜ (ɩɪɨɬɟɢɧɵ, ɢɥɢ ɛɟɥɤɢ,
ɠɢɪɵ ɢ ɭɝɥɟɜɨɞɵ).
. ɪɢɞɚɺɬ ɨɪɝɚɧɢɡɦɭ ɧɨɜɭɸ ɷɧɟɪɝɢɸ.
ɫɧɨɜɭ ɩɪɨɝɪɚɦɦɵ GR
2
Control ɫɨɫɬɚɜɥɹɟɬ ɩɪɨɞɭɤɬ Meal Replacement Protein
Shake. ɚɦɟɧɹɹ ɞɚɧɧɵɦ ɩɪɨɬɟɢɧɨɜɵɦ ɧɚɩɢɬɤɨɦ ɞɜɚ ɩɪɢɺɦɚ ɩɢɳɢ ɜ ɞɟɧɶ ɢ ɩɪɢɨɛɪɟɬɚɹ
ɩɪɚɜɢɥɶɧɵɟ ɩɪɢɜɵɱɤɢ ɩɢɬɚɧɢɹ (ɬ.ɟ. ɫɥɟɞɭɹ ɫɨɜɟɬɚɦ GNLD ɩɨɬɪɟɛɥɹɬɶ ɩɪɨɞɭɤɬɵ ɫ ɧɢɡɤɢɦ
ɝɥɢɤɟɦɢɱɟɫɤɢɦ ɢɧɞɟɤɫɨɦ), ɵ ɡɚɦɟɬɢɬɟ, ɤɚɤ ɜɟɫ ɬɟɥɚ ɧɚɱɧɺɬ ɭɦɟɧɶɲɚɬɶɫɹ. ɷɬɨɦ ɧɚɩɢɬɤɟ
ɫɨɞɟɪɠɚɬɫɹ ɜɫɟ ɧɟɨɛɯɨɞɢɦɵɟ ɞɥɹ ɯɨɪɨɲɟɝɨ ɫɚɦɨɱɭɜɫɬɜɢɹ ɩɪɨɬɟɢɧɵ, ɠɢɪɧɵɟ ɤɢɫɥɨɬɵ,
ɜɢɬɚɦɢɧɵ ɢ ɦɢɧɟɪɚɥɶɧɵɟ ɜɟɳɟɫɬɜɚ, ɚ ɬɚɤɠɟ ɩɨɥɟɡɧɵɟ ɜɨɥɨɤɧɢɫɬɵɟ ɜɟɳɟɫɬɜɚ ɢ ɭɝɥɟɜɨɞɵ. ɩɪɨɝɪɚɦɦɭ ɬɚɤɠɟ ɜɯɨɞɢɬ GR Control Fiber Supplement - ɫɨɡɞɚɸɳɚɹ ɱɭɜɫɬɜɨ ɧɚɫɵɳɟɧɢɹ
ɬɚɛɥɟɬɤɚ ɜɨɥɨɤɧɢɫɬɨɝɨ ɜɟɳɟɫɬɜɚ; ɜ ɧɟɤɨɬɨɪɵɯ ɫɬɪɚɧɚɯ ɞɨɫɬɭɩɟɧ ɢ GR
2
Control Herbal
Complex, ɤɨɬɨɪɵɣ ɫɬɢɦɭɥɢɪɭɟɬ ɟɫɬɟɫɬɜɟɧɧɵɣ ɨɛɦɟɧ ɷɧɟɪɝɟɬɢɱɟɫɤɨɝɨ ɜɟɳɟɫɬɜɚ ɜ ɨɪɝɚɧɢɡɦɟ.
ɟɫɶ ɜɵɛɨɪ ɩɪɨɞɭɤɬɨɜ ɞɚɧɧɨɣ ɩɪɨɝɪɚɦɦɵ ɩɪɟɞɫɬɚɜɥɟɧ ɧɟ ɧɚ ɜɫɟɯ ɪɵɧɤɚɯ. ɨɞɪɨɛɧɵɣ ɩɟɪɟɱɟɧɶ ɩɪɨɞɭɤɰɢɢ
ɧɚ ɪɵɧɤɟ ɞɚɧɧɨɣ ɫɬɪɚɧɵ ɵ ɧɚɣɞɺɬɟ ɜ ɩɪɟɣɫɤɭɪɚɧɬɟ ɫɨɨɬɜɟɬɫɬɜɭɸɳɟɣ ɫɬɪɚɧɵ.
. ɪɚɜɧɨɜɟɲɢɜɚɟɬ ɜɩɢɬɵɜɚɧɢɟ ɩɢɬɚɬɟɥɶɧɵɯ ɜɟɳɟɫɬɜ
ɡɦɟɧɢɬɟ ɫɜɨɢ ɩɪɢɜɵɱɤɢ ɩɢɬɚɧɢɹ, ɫɞɟɥɚɜ ɜɵɛɨɪ ɜ ɩɨɥɶɡɭ ɡɞɨɪɨɜɨɣ ɩɢɳɢ, ɝɞɟ ɜ
ɪɚɜɧɨɜɟɫɢɢ ɫɨɞɟɪɠɚɬɫɹ ɛɟɥɤɢ, ɠɢɪɵ ɢ ɭɝɥɟɜɨɞɵ. ɚɤɨɟ ɦɟɧɸ ɩɨɦɨɠɟɬ ɚɦ ɤɨɧɬɪɨɥɢɪɨɜɚɬɶ
ɝɥɢɤɟɦɢɱɟɫɤɭɸ ɪɟɚɤɰɢɸ.
ɨɝɚɬɵɣ ɛɟɥɤɚɦɢ ɡɚɦɟɧɢɬɟɥɶ ɩɪɢɺɦɚ ɩɢɳɢ (Meal Replacement Protein
Shake)
ɤɭɫɧɵɣ ɡɚɦɟɧɢɬɟɥɶ ɩɪɢɺɦɚ ɩɢɳɢ ɜ ɢɡɨɛɢɥɢɢ ɫɨɞɟɪɠɢɬ ɩɪɨɬɟɢɧɵ ɢ ɜ ɦɚɥɨɦ
ɤɨɥɢɱɟɫɬɜɟ - ɭɝɥɟɜɨɞɵ, ɢ ɢɦ ɦɨɠɧɨ ɡɚɦɟɧɢɬɶ ɥɸɛɨɣ ɩɪɢɺɦ ɩɢɳɢ ɜ ɞɟɧɶ (ɡɚɜɬɪɚɤ ɢ
ɨɛɟɞ ɢɥɢ ɡɚɜɬɪɚɤ ɢ ɭɠɢɧ). ɧ ɷɮɮɟɤɬɢɜɧɨ ɪɟɝɭɥɢɪɭɟɬ ɝɥɢɤɟɦɢɱɟɫɤɭɸ ɪɟɚɤɰɢɸ ɜ
ɨɪɝɚɧɢɡɦɟ. ɪɭɝɢɦɢ ɫɥɨɜɚɦɢ, ɚɲ ɨɪɝɚɧɢɡɦ ɩɨɥɭɱɢɬ ɧɟɨɛɯɨɞɢɦɵɟ ɩɢɬɚɬɟɥɶɧɵɟ
ɜɟɳɟɫɬɜɚ, ɩɪɢɱɺɦ, ɚɲɚ ɫɢɫɬɟɦɚ ɨɛɦɟɧɚ ɜɟɳɟɫɬɜ ɧɟ ɛɭɞɟɬ ɢɫɬɨɳɟɧɚ ɝɥɢɤɟɦɢɱɟɫɤɨɣ
ɪɟɚɤɰɢɟɣ.
ɪɨɬɟɢɧɨɜɵɣ ɤɨɤɬɟɣɥɶ:
________________________________________________________________________________________________________
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· ɫɨɞɟɪɠɢɬ ɧɟɨɛɯɨɞɢɦɵɟ ɩɢɬɚɬɟɥɶɧɵɟ ɜɟɳɟɫɬɜɚ ɫ ɬɨɱɤɢ ɡɪɟɧɢɹ ɨɩɬɢɦɚɥɶɧɨɝɨ
ɮɭɧɤɰɢɨɧɢɪɨɜɚɧɢɹ ɨɪɝɚɧɢɡɦɚ
· ɩɨɦɨɝɚɟɬ ɫɧɢɠɟɧɢɸ ɜɟɫɚ, ɡɚɳɢɳɚɹ ɦɵɲɟɱɧɭɸ ɬɤɚɧɶ
· ɛɭɞɭɱɢ ɫɦɟɲɚɧɧɵɦ ɫ ɦɨɥɨɤɨɦ, ɩɪɟɞɫɬɚɜɥɹɟɬ ɫɨɛɨɣ ɜɤɭɫɧɵɣ ɢ ɥɟɝɤɨ
ɩɪɢɝɨɬɚɜɥɢɜɚɟɦɵɣ ɡɚɜɬɪɚɤ
ɨɠɧɨ ɜɵɛɪɚɬɶ ɦɟɠɞɭ ɞɜɭɦɹ ɜɤɭɫɚɦɢ: Vanilla Whisper ɢ Chocolate Dream.
ɨɞɟɪɠɢɦɨɟ ɨɞɧɨɝɨ ɩɚɤɟɬɢɤɚ ɫɦɟɲɢɜɚɸɬ ɫ 240 ɦɥ ɯɨɥɨɞɧɨɝɨ ɦɨɥɨɤɚ (ɨɛɟɡɠɢɪɟɧɧɨɝɨ ɢɥɢ
1%-ɧɨɝɨ) ɢ ɜɡɛɚɥɬɵɜɚɟɬɫɹ ɜ ɩɪɟɞɧɚɡɧɚɱɟɧɧɨɣ ɞɥɹ ɷɬɨɝɨ ɩɨɫɭɞɟ ɞɨ ɩɨɥɭɱɟɧɢɹ ɨɞɧɨɪɨɞɧɨɣ
ɤɨɧɫɢɫɬɟɧɰɢɢ. ɪɢ ɜɡɛɚɥɬɵɜɚɧɢɢ ɦɢɤɫɟɪɨɦ ɪɟɡɭɥɶɬɚɬ ɛɭɞɟɬ ɟɳɺ ɥɭɱɲɟ. ɚɦɟɧɢɬɟ
ɤɨɤɬɟɣɥɟɦ ɞɜɚ ɩɪɢɺɦɚ ɩɢɳɢ.
GR
2
Control Fiber Supplement
GR" Control Fiber Supplement - ɷɬɨ ɬɚɛɥɟɬɤɚ ɜɨɥɨɤɧɢɫɬɵɯ ɜɟɳɟɫɬɜ, ɤɨɬɨɪɚɹ ɩɨɞ
ɞɟɣɫɬɜɢɟɦ ɠɢɞɤɨɫɬɢ ɪɚɡɛɭɯɚɟɬ ɞɨ ɪɚɡɦɟɪɨɜ ɜ 50 ɪɚɡ ɛɨɥɶɲɟ ɟɺ ɫɚɦɨɣ, ɫɨɡɞɚɜɚɹ ɬɚɤɢɦ
ɨɛɪɚɡɨɦ ɟɫɬɟɫɬɜɟɧɧɨɟ ɱɭɜɫɬɜɨ ɧɚɫɵɳɟɧɢɹ ɩɪɢ ɦɟɧɶɲɟɦ ɩɨɬɪɟɛɥɟɧɢɢ ɩɢɳɢ.
ɪɢɧɹɬɵɟ ɩɟɪɟɞ ɤɚɠɞɵɦ ɩɪɢɺɦɨɦ ɩɢɳɢ (ɢɥɢ ɡɚɦɟɧɢɬɟɥɟɦ ɩɪɢɺɦɚ ɩɢɳɢ) ɞɜɟ
ɬɚɛɥɟɬɤɢ ɩɨɦɨɝɚɸɬ ɫɨɡɞɚɬɶ ɱɭɜɫɬɜɨ ɧɚɫɵɳɟɧɢɹ ɩɪɢ ɦɟɧɶɲɟɦ ɤɨɥɢɱɟɫɬɜɟ ɭɩɨɬɪɟɛɥɺɧɧɵɯ
ɤɚɥɨɪɢɣ.
• ɨɥɨɤɧɢɫɬɨɟ ɜɟɳɟɫɬɜɨ ɢɝɪɚɟɬ ɜɚɠɧɭɸ ɪɨɥɶ ɜ ɨɛɦɟɧɟ ɜɟɳɟɫɬɜ ɭɝɥɟɜɨɞɨɜ, ɩɨɬɨɦɭ ɱɬɨ ɨɧɨ
ɡɚɦɟɞɥɹɟɬ ɨɩɭɫɬɨɲɟɧɢɟ ɠɟɥɭɞɤɚ ɢ ɜɩɢɬɵɜɚɧɢɟ ɭɝɥɟɜɨɞɨɜ ɜ ɤɪɨɜɨɨɛɪɚɳɟɧɢɟ, ɱɬɨ ɜ ɫɜɨɸ
ɨɱɟɪɟɞɶ ɩɨɦɨɝɚɟɬ «ɭɤɪɨɬɢɬɶ» ɪɟɚɤɰɢɸ ɢɧɫɭɥɢɧɚ.
ɪɢɧɢɦɚɣɬɟ ɞɜɟ ɬɚɛɥɟɬɤɢ ɩɟɪɟɞ ɡɚɜɬɪɚɤɨɦ, ɨɛɟɞɨɦ ɢ ɭɠɢɧɨɦ (6 ɬɚɛɥɟɬɨɤ ɜ ɞɟɧɶ),
ɡɚɩɢɜɚɹ ɛɨɥɶɲɢɦ ɤɨɥɢɱɟɫɬɜɨɦ ɜɨɞɵ (3 ɞɥ)
. ɪɢɞɚɺɬ ɨɪɝɚɧɢɡɦɭ ɧɨɜɭɸ ɷɧɟɪɝɢɸ
ɨɩɪɟɞɟɥɟɧɧɵɯ ɩɢɬɚɬɟɥɶɧɵɯ ɜɟɳɟɫɬɜɚɯ ɧɚɯɨɞɹɬɫɹ ɫɨɫɬɚɜɧɵɟ, ɤɨɬɨɪɵɟ
ɫɩɨɫɨɛɫɬɜɭɸɬ ɟɫɬɟɫɬɜɟɧɧɨɦɭ ɩɪɨɰɟɫɫɭ ɩɪɨɢɡɜɨɞɫɬɜɚ ɷɧɟɪɝɢɢ. ɬɚɤɠɟ ɬɳɚɬɟɥɶɧɨ
ɜɵɛɪɚɧɧɵɟ ɤɨɦɛɢɧɚɰɢɢ ɪɚɫɬɟɧɢɣ ɩɨɦɨɝɚɸɬ ɨɛɦɟɧɭ ɜɟɳɟɫɬɜ ɜ ɨɪɝɚɧɢɡɦɟ.
GR Control Herbal Complex
GR" Control Herbal Complex ɫɨɞɟɪɠɢɬ ɬɳɚɬɟɥɶɧɨ ɜɵɛɪɚɧɧɵɟ ɪɚɫɬɟɧɢɹ, ɤɨɬɨɪɵɟ
ɜɨɫɫɬɚɧɚɜɥɢɜɚɸɬ ɜ ɨɪɝɚɧɢɡɦɟ ɪɚɜɧɨɜɟɫɢɟ ɢ ɩɨɦɨɝɚɸɬ ɟɦɭ ɨɩɬɢɦɚɥɶɧɨ ɮɭɧɤɰɢɨɧɢɪɨɜɚɬɶ.
ɚɧɧɚɹ ɧɟɩɨɜɬɨɪɢɦɚɹ ɤɨɦɛɢɧɚɰɢɹ ɫɨɞɟɪɠɢɬ ɬɚɤɢɟ ɪɚɫɬɟɧɢɹ, ɤɚɤ Garcinia cambogia,
Gymnema sylvestre ɢ ɡɟɥɺɧɵɣ ɱɚɣ, ɬɚɤɢɦ ɨɛɪɚɡɨɦ, ɨɧɚ ɩɨɞɞɟɪɠɢɜɚɟɬ ɟɫɬɟɫɬɜɟɧɧɵɣ
ɩɪɨɰɟɫɫ ɨɛɦɟɧɚ ɜɟɳɟɫɬɜ ɜ ɨɪɝɚɧɢɡɦɟ (ɢɫɩɨɥɶɡɨɜɚɧɢɹ ɷɧɟɪɝɢɢ). ɚɲɚ ɤɚɱɟɫɬɜɟɧɧɚɹ ɫɦɟɫɶ
ɪɚɫɬɟɧɢɣ ɩɨɦɨɠɟɬ ɨɪɝɚɧɢɡɦɭ ɩɨɜɵɫɢɬɶ ɨɛɦɟɧ ɷɧɟɪɝɟɬɢɱɟɫɤɨɝɨ ɜɟɳɟɫɬɜɚ ɢ ɷɮɮɟɤɬɢɜɧɨ
ɢɫɩɨɥɶɡɨɜɚɬɶ ɧɟɨɛɯɨɞɢɦɵɟ ɩɢɬɚɬɟɥɶɧɵɟ ɜɟɳɟɫɬɜɚ.
ɪɢɧɢɦɚɣɬɟ ɨɞɧɭ ɬɚɛɥɟɬɤɭ ɩɟɪɟɞ ɤɚɠɞɵɦ ɩɪɢɺɦɨɦ ɩɢɳɢ (ɢɥɢ ɡɚɦɟɧɢɬɟɥɟɦ ɩɪɢɺɦɚ
ɩɢɳɢ) (3 ɬɚɛɥɟɬɤɢ ɜ ɞɟɧɶ)
4. ɩɨɦɨɳɶɸ ɩɪɨɝɪɚɦɦɵ ɤ ɥɭɞɱɲɢɦ ɪɟɡɭɥɶɬɚɬɚɦ
ɧɚɱɟɧɢɟ ɜɨɞɵ
ɧɚɥɢ ɥɢ ɵ ɪɚɧɶɲɟ, ɱɬɨ ɩɪɢɛɥɢɡɢɬɟɥɶɧɨ 60% ɨɬ ɚɲɟɝɨ ɜɟɫɚ ɫɨɫɬɚɜɥɹɟɬ ɜɨɞɚ?
ɨɞɚ - ɷɬɨ ɠɢɡɧɟɧɧɨ ɜɚɠɧɨɟ ɩɢɬɚɬɟɥɶɧɨɟ ɜɟɳɟɫɬɜɨ. ɧɨɝɢɟ ɭɱɟɧɵɟ, ɩɨɥɶɡɭɸɳɢɟɫɹ
ɚɜɬɨɪɢɬɟɬɨɦ, ɫɨɜɟɬɭɸɬ ɠɟɧɳɢɧɚɦ ɜɵɩɢɜɚɬɶ 8-10 ɫɬɚɤɚɧɨɜ ɜɨɞɵ ɜ ɞɟɧɶ ɢ ɦɭɠɱɢɧɚɦ
ɫɨɨɬɜɟɬɫɬɜɟɧɧɨ - 10-12 ɫɬɚɤɚɧɨɜ
ɨɞɚ ɧɟɨɛɯɨɞɢɦɚ ɞɥɹ ɦɧɨɝɢɯ ɮɭɧɤɰɢɣ ɨɪɝɚɧɢɡɦɚ:
· ɚɠɞɚɹ ɤɥɟɬɤɚ ɧɭɠɞɚɟɬɫɹ ɞɥɹ ɫɜɨɟɣ ɪɚɛɨɬɵ ɜ ɜɨɞɟ.
· ɨɞɚ ɹɜɥɹɟɬɫɹ ɨɞɧɨɣ ɢɡ ɫɨɫɬɚɜɧɵɯ ɱɚɫɬɟɣ ɫɬɪɭɤɬɭɪɵ
________________________________________________________________________________________________________
GNLD- ɧɟɡɚɜɢɫɢɦɨɫɬɶ, ɡɞɨɪɨɜɶɟ ɢ ɭɫɩɟɯ www.sikora.ee
ɯɢɦɢɱɟɫɤɢɯ ɫɨɟɞɢɧɟɧɢɣ, ɢɡ ɤɨɬɨɪɨɣ ɨɛɪɚɡɭɸɬɫɹ ɤɥɟɬɤɢ, ɬɤɚɧɢ ɢ
ɨɪɝɚɧɵ.
· ɨɞɚ ɩɨɦɨɝɚɟɬ ɩɨɱɤɚɦ ɭɱɚɫɬɜɨɜɚɬɶ ɜ ɨɛɦɟɧɟ ɛɟɥɤɨɜ.
· ɨɞɚ ɢɝɪɚɟɬ ɨɞɧɭ ɢɡ ɜɚɠɧɵɯ ɪɨɥɟɣ ɜ ɩɪɨɰɟɫɫɟ ɭɞɚɥɟɧɢɹ ɨɬɯɨɞɨɜ
ɢɡ ɨɪɝɚɧɢɡɦɚ. ɡɛɟɠɚɬɶ ɡɚɩɨɪɨɜ ɱɚɳɟ ɜɫɟɝɨ ɦɨɠɧɨ, ɭɜɟɥɢɱɢɜ
ɤɨɥɢɱɟɫɬɜɨ ɩɨɬɪɟɛɥɹɟɦɨɣ ɜɨɞɵ.
· ɨɞɚ ɩɨɦɨɝɚɟɬ ɫɨɡɞɚɬɶ ɱɭɜɫɬɜɨ ɧɚɫɵɳɟɧɢɹ. ɚɭɱɧɵɟ
ɢɫɫɥɟɞɨɜɚɧɢɹ ɩɨɤɚɡɵɜɚɸɬ, ɱɬɨ ɥɸɞɢ, ɤɨɬɨɪɵɟ ɜɵɛɢɪɚɸɬ ɩɢɳɭ,
ɫɨɞɟɪɠɚɳɭɸ ɦɧɨɝɨ ɜɨɞɵ, ɩɨɬɪɟɛɥɹɸɬ ɢ ɦɟɧɶɲɟ ɤɚɥɨɪɢɣ.
· ɚɤɠɟ ɢɡɜɟɫɬɧɨ, ɱɬɨ ɜɨɞɚ ɫɩɨɫɨɛɫɬɜɭɟɬ ɜɵɜɨɞɭ ɹɞɨɜɢɬɵɯ
ɜɟɳɟɫɬɜ ɢɡ ɨɪɝɚɧɢɡɦɚ.
ɞɟɫɶ ɵ ɧɚɣɞɺɬɟ, ɤɚɤ ɧɚɭɱɢɬɶɫɹ ɩɢɬɶ ɛɨɥɶɲɟ ɜɨɞɵ.
· ɵɩɢɜɚɣɬɟ ɫɬɚɤɚɧ ɜɨɞɵ ɫɪɚɡɭ ɩɨɫɥɟ ɬɨɝɨ, ɤɚɤ ɩɪɨɫɧɺɬɟɫɶ
· ɵɩɢɜɚɣɬɟ ɫɬɚɤɚɧ ɜɨɞɵ ɜɨ ɜɪɟɦɹ ɩɪɢɺɦɚ ɩɢɳɢ, ɯɨɬɹ ɢ ɜɵɛɪɚɥɢ ɛɵ ɞɪɭɝɨɣ
ɧɚɩɢɬɨɤ ɤ ɟɞɟ
· ɵɩɢɜɚɣɬɟ ɫɬɚɤɚɧ ɜɨɞɵ ɩɨɫɥɟ ɤɚɠɞɨɝɨ ɧɚɩɢɬɤɚ, ɫɨɞɟɪɠɚɳɟɝɨ ɦɧɨɝɨ ɤɨɮɟɢɧɚ.
ɨɮɟɢɧ ɫɜɹɡɵɜɚɟɬ ɜɨɞɭ ɢ ɜ ɯɭɞɲɟɦ ɫɥɭɱɚɟ ɨɧ ɦɨɠɟɬ ɜɵɜɟɫɬɢ ɢɡ ɨɪɝɚɧɢɡɦɚ
ɛɨɥɶɲɟ ɜɨɞɵ, ɱɟɦ ɵ ɫɦɨɠɟɬɟ ɟɺ ɡɚɦɟɧɢɬɶ.
· ɭɫɬɶ ɧɚ ɚɲɟɦ ɩɢɫɶɦɟɧɧɨɦ ɢɥɢ ɪɚɛɨɱɟɦ ɫɬɨɥɟ ɜɫɟɝɞɚ ɛɭɞɟɬ ɩɨɞ ɪɭɤɨɣ ɫɬɚɤɚɧ
ɜɨɞɵ.
· ɚɯɨɞɹɫɶ ɞɨɦɚ, ɞɟɪɠɢɬɟ ɫɬɚɤɚɧ ɜɨɞɵ ɪɹɞɨɦ ɫ ɫɨɛɨɣ ɢ ɩɟɣɬɟ ɱɚɳɟ.
· ɪɟɧɢɪɭɹɫɶ, ɜɵɩɢɜɚɣɬɟ ɩɨ 3 ɞɥ ɜɨɞɵ ɱɟɪɟɡ ɤɚɠɞɵɟ ɱɟɬɜɟɪɬɶ ɱɚɫɚ.
ɐɟɧɧɨɫɬɶ ɞɜɢɠɟɧɢɹ
ɜɢɠɟɧɢɟ ɢ ɢɡɛɚɜɥɟɧɢɟ ɨɬ ɥɢɲɧɟɝɨ ɜɟɫɚ ɢɞɭɬ ɧɨɝɚ ɜ ɧɨɝɭ. ɧɨɝɢɟ ɢɡ ɧɚɫ ɦɨɝɭɬ
ɭɜɥɟɤɚɬɶɫɹ ɤɚɤɢɦ-ɬɨ ɫɩɨɪɬɨɦ, ɧɟɡɚɜɢɫɢɦɨ ɨɬ ɜɨɡɪɚɫɬɚ, ɜɟɫɚ ɢ ɮɢɡɢɱɟɫɤɨɝɨ ɫɬɪɨɟɧɢɹ. ɞɜɢɠɟɧɢɹ ɟɫɬɶ ɤɚɤ ɮɢɡɢɱɟɫɤɢɟ, ɬɚɤ ɢ ɩɫɢɯɨɥɨɝɢɱɟɫɤɢɟ ɩɪɟɢɦɭɳɟɫɬɜɚ. ɪɢɲɥɨ ɜɪɟɦɹ
ɞɜɢɝɚɬɶɫɹ ɢ ɭɜɢɞɟɬɶ ɪɟɡɭɥɶɬɚɬɵ!
ɚɤɨɜ ɫɦɵɫɥ ɞɜɢɠɟɧɢɹ?
· ɜɢɠɟɧɢɟ ɩɨɦɨɝɚɟɬ ɧɨɪɦɚɥɢɡɨɜɚɬɶ ɭɪɨɜɟɧɶ ɫɚɯɚɪɚ (ɝɥɸɤɨɡɵ) ɜ ɤɪɨɜɢ.
· ɜɢɠɟɧɢɟ ɩɨɦɨɝɚɟɬ ɪɟɝɭɥɢɪɨɜɚɬɶ ɚɩɩɟɬɢɬ.
· ɜɢɠɟɧɢɟ ɭɥɭɱɲɚɟɬ ɩɪɨɰɟɫɫ ɫɠɢɝɚɧɢɹ ɠɢɪɨɜ ɢ ɫɬɢɦɭɥɢɪɭɟɬ ɨɛɦɟɧ ɜɟɳɟɫɬɜ ɜɨ ɜɪɟɦɹ
ɬɪɟɧɢɪɨɜɨɤ ɢ ɩɨɫɥɟ.
· ɜɢɠɟɧɢɟ ɭɤɪɟɩɥɹɟɬ ɫɤɟɥɟɬ.
· ɜɢɠɟɧɢɟ ɭɥɭɱɲɚɟɬ ɪɚɛɨɬɭ ɫɟɪɞɰɚ ɢ ɤɪɨɜɟɧɨɫɧɵɯ ɫɨɫɭɞɨɜ.
· ɜɢɠɟɧɢɟ ɩɪɢɞɚɺɬ ɷɧɟɪɝɢɸ.
· ɜɢɠɟɧɢɟ ɞɟɥɚɟɬ ɬɟɥɨ ɛɨɥɟɟ ɝɢɛɤɢɦ.
· ɜɢɠɟɧɢɟ ɩɨɞɧɢɦɚɟɬ ɧɚɫɬɪɨɟɧɢɟ ɢ ɩɨɦɨɝɚɟɬ ɢɡɛɟɠɚɬɶ ɫɬɪɟɫɫ.
· ɜɢɠɟɧɢɟ ɭɥɭɱɲɚɟɬ ɫɨɧ.
· ɜɢɠɟɧɢɟ ɭɥɭɱɲɚɟɬ ɤɪɨɜɨɫɧɚɛɠɟɧɢɟ.
· ɜɢɠɟɧɢɟ ɭɥɭɱɲɚɟɬ ɫɚɦɨɱɭɜɫɬɜɢɟ.
· ɜɢɠɟɧɢɟ ɩɪɢɞɚɺɬ ɭɜɟɪɟɧɧɨɫɬɶ.
· ɜɢɠɟɧɢɟ ɩɨɦɨɝɚɟɬ ɫɨɯɪɚɧɢɬɶ ɫɜɨɣ ɢɞɟɚɥɶɧɵɣ ɜɟɫ ɢ ɜ ɛɭɞɭɳɟɦ.
ɨɯɭɞɟɧɢɟ ɢ ɞɜɢɠɟɧɢɟ
ɨɯɭɞɟɧɢɟ ɢ ɫɨɯɪɚɧɟɧɢɟ ɠɟɥɚɟɦɨɝɨ ɜɟɫɚ - ɷɬɨ ɩɪɟɞɩɪɢɧɢɦɚɬɟɥɶɫɬɜɨ ɧɚ
ɜɫɸ ɠɢɡɧɶ, ɜ ɤɨɬɨɪɨɟ ɜɯɨɞɢɬ ɢ ɪɟɝɭɥɹɪɧɨɟ ɞɜɢɠɟɧɢɟ. ɚɠɟ ɦɚɥɟɧɶɤɢɦɢ ɢɡɦɟɧɟɧɢɹɦɢ
ɜ ɨɛɪɚɡɟ ɠɢɡɧɢ ɦɨɠɧɨ ɩɨɡɢɬɢɜɧɨ ɩɨɜɥɢɹɬɶ ɧɚ ɤɨɧɬɪɨɥɶ ɧɚɞ ɫɜɨɢɦ ɜɟɫɨɦ.
ɚɱɟɦ ɞɜɢɝɚɬɶɫɹ?
________________________________________________________________________________________________________
GNLD- ɧɟɡɚɜɢɫɢɦɨɫɬɶ, ɡɞɨɪɨɜɶɟ ɢ ɭɫɩɟɯ www.sikora.ee
ɨɝɞɚ ɤɨɥɢɱɟɫɬɜɨ ɩɨɬɪɟɛɥɹɟɦɵɯ ɫ ɩɢɳɟɣ ɤɚɥɨɪɢɣ ɭɦɟɧɶɲɚɟɬɫɹ, ɬɨ ɦɨɠɟɬ ɩɪɨɢɡɨɣɬɢ
ɡɚɦɟɞɥɟɧɢɟ ɩɪɨɰɟɫɫɚ ɨɛɦɟɧɚ ɜɟɳɟɫɬɜ. ɜɢɠɟɧɢɟ ɠɟ ɫɩɨɫɨɛɫɬɜɭɟɬ ɛɵɫɬɪɨɦɭ ɨɛɦɟɧɭ
ɜɟɳɟɫɬɜ ɢ ɧɟ ɞɚɺɬ ɤɚɥɨɪɢɹɦ ɨɬɤɥɚɞɵɜɚɬɶɫɹ ɜ ɨɪɝɚɧɢɡɦɟ.
ɟɡɨɩɚɫɧɨɫɬɶ ɜ ɩɟɪɜɭɸ ɨɱɟɪɟɞɶ
ɫɥɢ ɜ ɬɟɱɟɧɢɟ ɩɨɫɥɟɞɧɢɯ ɞɜɭɯ ɥɟɬ ɵ ɧɟ ɡɚɧɢɦɚɥɢɫɶ ɪɟɝɭɥɹɪɧɨ ɚɤɬɢɜɧɵɦ ɜɢɞɨɦ
ɫɩɨɪɬɚ, ɚɦ ɛɨɥɶɲɟ ɫɨɪɨɤɚ, ɢ ɭ ɚɫ ɨɩɪɟɞɟɥɟɧɨ ɫɟɪɞɟɱɧɨɫɨɫɭɞɢɫɬɨɟ ɡɚɛɨɥɟɜɚɧɢɟ, ɬɨ
ɧɟɩɪɟɦɟɧɧɨ ɫɯɨɞɢɬɟ ɧɚ ɦɟɞɢɰɢɧɫɤɨɟ ɨɛɫɥɟɞɨɜɚɧɢɟ ɩɪɟɠɞɟ, ɱɟɦ ɡɚɣɦɺɬɟɫɶ ɤɚɤɢɦ-ɥɢɛɨ
ɫɩɨɪɬɨɦ ɪɟɝɭɥɹɪɧɨ.
ɵɛɨɪ ɜɢɞɚ ɫɩɨɪɬɚ
ɥɹ ɬɨɝɨ ɱɬɨɛɵ ɜ ɞɜɢɠɟɧɢɢ ɛɵɥ ɫɦɵɫɥ, ɫɥɟɞɭɟɬ ɜɵɛɪɚɬɶ ɜɢɞ ɫɩɨɪɬɚ, ɤɨɬɨɪɵɣ
ɛɵɥ ɛɵ ɚɦ ɩɨ ɞɭɲɟ. ɭɞɶ ɬɨ ɯɨɞɶɛɚ, ɛɟɝ, ɩɥɚɜɚɧɢɟ, ɯɨɠɞɟɧɢɟ ɜ ɩɨɯɨɞɵ ɢɥɢ ɤɚɬɚɧɢɟ ɧɚ
ɜɟɥɨɫɢɩɟɞɟ, ɡɚɧɹɬɢɟ ɷɬɢɦ ɜɢɞɨɦ ɫɩɨɪɬɚ ɞɨɥɠɧɨ ɞɨɫɬɚɜɥɹɬɶ ɭɞɨɜɨɥɶɫɬɜɢɟ. ɢɬɦɢɱɧɨɦɭ
ɞɜɢɠɟɧɢɸ (ɤɚɤ ɤɚɬɚɧɢɟ ɧɚ ɜɟɥɨɫɢɩɟɞɟ, ɩɥɚɜɚɧɢɟ, ɯɨɞɶɛɚ) ɫɥɟɞɭɟɬ ɭɞɟɥɹɬɶ ɛɨɥɶɲɟ
ɜɪɟɦɟɧɢ, ɱɟɦ ɫɢɥɨɜɵɦ ɭɩɪɚɠɧɟɧɢɹɦ.
ɡɛɚɜɢɬɶɫɹ ɨɬ ɥɢɲɧɢɯ ɤɢɥɨɝɪɚɦɦɨɜ ɩɪɢ ɯɨɞɶɛɟ
ɚɭɱɢɬɟɫɶ ɭɜɚɠɚɬɶ ɯɨɞɶɛɭ. ɗɬɨ ɩɪɟɤɪɚɫɧɵɣ ɫɩɨɫɨɛ ɢɡɛɚɜɢɬɶɫɹ ɨɬ ɥɢɲɧɢɯ ɤɚɥɨɪɢɣ
ɢ ɩɨɞɩɪɚɜɢɬɶ ɫɜɨɺ ɡɞɨɪɨɜɶɟ. ɨɱɬɢ ɤɚɠɞɵɣ ɦɨɠɟɬ ɡɚɧɢɦɚɬɶɫɹ ɯɨɞɶɛɨɣ. ɚɩɪɢɦɟɪ,
ɭɬɪɨɦ ɩɨɫɥɟ ɡɚɜɬɪɚɤɚ, ɜɟɱɟɪɨɦ ɩɨɫɥɟ ɪɚɛɨɬɵ - ɤɨɝɞɚ ɚɦ ɭɝɨɞɧɨ. ɪɨɩɭɫɬɢɬɟ ɯɨɬɹ ɛɵ
ɨɞɧɭ ɬɟɥɟɩɟɪɟɞɚɱɭ ɢɥɢ ɩɪɨɫɬɨ ɩɪɨɝɭɥɹɣɬɟɫɶ. ɦɟɫɬɨ ɬɨɝɨ, ɱɬɨɛɵ ɩɪɨɫɢɠɢɜɚɬɶ ɧɚ ɞɢɜɚɧɟ,
ɫɦɨɬɪɹ ɧɨɜɨɫɬɢ, ɵ ɦɨɠɟɬɟ ɫɥɭɲɚɬɶ ɢɯ ɜ ɧɚɭɲɧɢɤɚɯ ɩɨ ɤɚɪɦɚɧɧɨɦɭ
ɪɚɞɢɨɩɪɢɺɦɧɢɤɭ, ɜ ɬɨ ɠɟ ɜɪɟɦɹ, ɧɚɫɥɚɠɞɚɹɫɶ ɫɜɟɠɢɦ ɜɨɡɞɭɯɨɦ, ɡɚɧɢɦɚɬɶɫɹ
ɯɨɞɶɛɨɣ. ɭɫɬɶ ɯɨɞɶɛɚ ɫɬɚɧɟɬ ɚɲɢɦ ɤɚɠɞɨɞɧɟɜɧɵɦ ɪɢɬɭɚɥɨɦ. ɟ ɩɚɪɤɭɣɬɟ ɦɚɲɢɧɭ
ɩɪɹɦɨ ɩɟɪɟɞ ɞɜɟɪɶɦɢ ɤɨɧɬɨɪɵ. ɫɬɚɜɶɬɟ ɦɚɲɢɧɭ ɱɭɬɶ ɩɨɞɚɥɶɲɟ ɢ ɩɪɨɣɞɢɬɟɫɶ ɞɨ ɪɚɛɨɬɵ
ɩɟɲɤɨɦ. ɬɨɪɝɨɜɵɯ ɰɟɧɬɪɚɯ ɩɨɥɶɡɭɣɬɟɫɶ ɥɢɮɬɨɦ ɢ ɷɫɤɚɥɚɬɨɪɨɦ, ɱɬɨɛɵ ɫɩɭɫɬɢɬɶɫɹ ɧɚ
ɧɢɠɧɢɣ ɷɬɚɠ, ɧɨ ɧɚɜɟɪɯ ɩɨɞɧɢɦɚɣɬɟɫɶ ɩɨ ɥɟɫɬɧɢɰɟ. ɫɥɢ ɵ ɪɚɛɨɬɚɟɬɟ ɜ ɤɨɧɬɨɪɟ, ɬɨ
ɞɟɥɚɣɬɟ ɩɚɭɡɭ ɱɟɪɟɡ ɤɚɠɞɵɟ ɩɚɪɭ ɱɚɫɨɜ ɢ ɩɪɨɝɭɥɢɜɚɣɬɟɫɶ ɩɨ ɤɜɚɪɬɚɥɭ. ɥɢ ɜɫɬɚɧɶɬɟ ɧɚ
ɧɟɫɤɨɥɶɤɨ ɦɢɧɭɬ ɢɡ-ɡɚ ɫɬɨɥɚ, ɩɪɨɣɞɢɬɟɫɶ ɩɨ ɤɨɧɬɨɪɟ. ɚɞɹɫɶ ɨɛɪɚɬɧɨ, ɵ ɛɭɞɟɬɟ
ɱɭɜɫɬɜɨɜɚɬɶ ɫɟɛɹ ɧɚɦɧɨɝɨ ɛɨɞɪɟɟ.
ɪɺɯɷɬɚɩɧɚɹ ɩɪɨɝɪɚɦɦɚ ɞɜɢɠɟɧɢɹ
ɜɢɠɟɧɢɟ ɡɚɧɢɦɚɟɬ ɡɧɚɱɢɬɟɥɶɧɨɟ ɦɟɫɬɨ ɜ ɩɪɨɝɪɚɦɦɟ ɤɨɧɬɪɨɥɹ ɧɚɞ ɜɟɫɨɦ. ɩɪɨɝɪɚɦɦɟ ɞɜɢɠɟɧɢɹ ɦɨɠɧɨ ɜɵɞɟɥɢɬɶ ɬɪɢ ɭɪɨɜɧɹ. ɫɨɨɬɜɟɬɫɬɜɢɢ ɫ ɡɚɬɪɚɱɟɧɧɵɦɢ ɫɢɥɨɜɵɦɢ ɢ ɜɪɟɦɟɧɧɵɦɢ ɪɟɫɭɪɫɚɦɢ ɜɨɡɦɨɠɧɨ
ɩɟɪɟɦɟɳɟɧɢɟ ɫ ɩɟɪɜɨɝɨ ɧɚ ɬɪɟɬɢɣ ɭɪɨɜɟɧɶ.
1. ɚɡɨɜɨɟ ɞɜɢɠɟɧɢɟ
ɜɟɥɢɱɶɬɟ ɩɨɬɪɟɛɥɟɧɢɟ ɷɧɟɪɝɢɢ ɩɪɢ ɩɨɦɨɳɢ ɤɚɠɞɨɞɧɟɜɧɨɝɨ ɪɢɬɭɚɥɚ.
ɨɫɬɚɪɚɣɬɟɫɶ ɩɨ ɜɨɡɦɨɠɧɨɫɬɢ ɜɵɩɨɥɧɹɬɶ ɫɥɟɞɭɸɳɟɟ:
· ɫɬɪɚɢɜɚɣɬɟ ɫɟɛɟ ɩɹɬɢɦɢɧɭɬɧɭɸ ɩɪɨɝɭɥɤɭ ɤɚɠɞɨɟ ɭɬɪɨ ɩɟɪɟɞ
ɪɚɛɨɬɨɣ.
· ɫɬɪɚɢɜɚɣɬɟ ɫɟɛɟ ɩɹɬɢɦɢɧɭɬɧɭɸ ɩɪɨɝɭɥɤɭ ɩɨ ɞɨɪɨɝɟ ɫ ɪɚɛɨɬɵ.
· ɪɢɩɚɪɤɨɜɵɜɚɣɬɟ ɫɜɨɸ ɦɚɲɢɧɭ ɤɚɤ ɦɨɠɧɨ ɞɚɥɶɲɟ ɨɬ ɞɜɟɪɟɣ
ɤɨɧɬɨɪɵ, ɦɚɝɚɡɢɧɚ, ɩɨɱɬɨɜɨɝɨ ɨɬɞɟɥɟɧɢɹ ɢ ɬ.ɞ.
· ɜɥɟɤɚɣɬɟɫɶ ɪɚɛɨɬɨɣ ɜ ɫɚɞɭ.
· ɵɥɟɫɨɫɶɬɟ ɞɨɦɚ ɤɚɠɞɵɣ ɞɟɧɶ.
· ɦɨɬɪɢɬɟ ɬɟɥɟɜɢɡɨɪ ɦɟɧɶɲɟ ɢ ɩɨɬɪɚɬɶɬɟ ɫɷɤɨɧɨɦɥɟɧɧɨɟ ɧɚ ɷɬɨɦ
ɜɪɟɦɹ ɧɚ ɩɪɨɝɭɥɤɭ ɢɥɢ ɥɸɛɨɟ ɞɪɭɝɨɟ ɚɤɬɢɜɧɨɟ ɡɚɧɹɬɢɟ.
2. ɞɨɪɨɜɶɟ ɧɚ ɜɫɸ ɠɢɡɧɶ
ɞɨɩɨɥɧɟɧɢɟ ɤ ɛɚɡɨɜɨɦɭ ɞɜɢɠɟɧɢɸ ɜ ɩɪɨɝɪɚɦɦɭ ɞɜɢɠɟɧɢɹ ɜɯɨɞɢɬ ɫɥɟɞɭɸɳɢɣ ɷɬɚɩ
ɩɨɞ ɧɚɡɜɚɧɢɟɦ «ɞɨɪɨɜɶɟ ɧɚ ɜɫɸ ɠɢɡɧɶ».
• ɩɟɰɢɮɢɤɚ:ɫɜɨɛɨɞɧɨ ɜɵɛɪɚɧɧɵɣ ɬɢɩ ɞɜɢɠɟɧɢɹ, ɜ ɬɟɱɟɧɢɟ
ɤɨɬɨɪɨɝɨ ɫɟɪɞɰɟ ɪɚɛɨɬɚɟɬ ɜ ɩɪɟɞɟɥɚɯ 60-70% ɦɚɤɫɢɦɚɥɶɧɨɣ
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GNLD- ɧɟɡɚɜɢɫɢɦɨɫɬɶ, ɡɞɨɪɨɜɶɟ ɢ ɭɫɩɟɯ www.sikora.ee
ɜɨɡɦɨɠɧɨɫɬɢ.
• ɚɤ ɱɚɫɬɨ:2-3 ɪɚɡɚ ɜ ɧɟɞɟɥɸ
• ɚɤ ɞɨɥɝɨ:20-60 ɦɢɧɭɬ ɡɚ ɪɚɡ
• ɬɟɩɟɧɶ ɫɥɨɠɧɨɫɬɢ:ɞɜɢɝɚɣɬɟɫɶ ɬɚɤ, ɱɬɨɛɵ ɦɨɠɧɨ ɛɵɥɨ
ɪɚɡɝɨɜɚɪɢɜɚɬɶ, ɧɨ ɩɪɢ ɷɬɨɦ ɞɵɯɚɧɢɟ ɛɵɥɨ ɛɵ ɩɪɟɪɵɜɢɫɬɨɟ.
3. ɢɞɟɚɥɶɧɨɣ ɮɨɪɦɟ
ɵɩɨɥɧɢɬɟ ɜɫɟ ɬɪɟɛɨɜɚɧɢɹ ɷɬɚɩɚ «ɞɨɪɨɜɶɟ ɧɚ ɜɫɸ ɠɢɡɧɶ», ɚ ɬɚɤɠɟ:
• ɪɟɜɪɚɬɢɬɟ ɢ ɡɚɧɹɬɢɹ ɜ ɬɪɟɧɚɠɺɪɧɨɦ ɡɚɥɟ ɜ ɱɚɫɬɶ ɫɜɨɟɣ
ɩɪɨɝɪɚɦɦɵ ɞɜɢɠɟɧɢɹ. ɚɣɞɢɬɟ ɯɨɪɨɲɢɣ ɬɪɟɧɚɠɺɪɧɵɣ ɡɚɥ ɢ
ɩɪɨɤɨɧɫɭɥɶɬɢɪɭɣɬɟɫɶ ɫ ɤɨɦɩɟɬɟɧɬɧɵɦ ɬɪɟɧɟɪɨɦ.
• ɜɥɟɤɚɣɬɟɫɶ ɜɢɞɚɦɢ ɫɩɨɪɬɚ, ɜ ɤɨɬɨɪɵɯ ɟɫɬɶ ɤɨɧɤɭɪɟɧɰɢɹ. ɵ
ɦɨɠɟɬɟ ɜɵɛɪɚɬɶ ɦɧɨɝɢɟ ɜɢɞɵ ɫɩɨɪɬɚ, ɤɨɬɨɪɵɟ ɞɚɥɢ ɛɵ ɚɦ
ɜɨɡɦɨɠɧɨɫɬɶ ɨɫɬɚɜɚɬɶɫɹ ɜ ɯɨɪɨɲɟɣ ɮɨɪɦɟ ɢ ɩɪɨɜɨɞɢɬɶ ɜɪɟɦɹ ɜ
ɨɛɳɟɫɬɜɟ ɞɪɭɝɢɯ. ɚɩɪɢɦɟɪ, ɩɨɞɨɲɥɢ ɛɵ ɬɟɧɧɢɫ, ɩɥɚɜɚɧɢɟ,
ɬɚɧɰɵ, ɛɚɫɤɟɬɛɨɥ ɢ ɜɨɥɟɣɛɨɥ.
ɑɟɝɨ ɠɟ ɵ ɟɳɺ ɠɞɺɬɟ?
ɫɥɢ ɵ ɟɳɺ ɧɟ ɭɜɥɟɤɚɟɬɟɫɶ ɚɤɬɢɜɧɵɦ ɜɢɞɨɦ ɫɩɨɪɬɚ, ɬɨ ɩɨɪɚ ɩɨɫɤɨɪɟɟ ɡɚɧɹɬɶɫɹ
ɷɬɢɦ. ɠɟ ɫɤɨɪɨ ɵ ɡɚɦɟɬɢɬɟ, ɱɬɨ ɛɨɥɶɲɟ ɞɨɜɨɥɶɧɵ ɫɨɛɨɣ, ɫɜɨɢɦ ɬɟɥɨɦ ɢ ɧɨɜɵɦ,
ɩɨɡɢɬɢɜɧɨ ɧɚɫɬɪɨɟɧɧɵɦ, ɨɬɧɨɲɟɧɢɟɦ ɤ ɠɢɡɧɢ. ɷɬɨ ɬɨɥɶɤɨ ɧɚɱɚɥɨ! ɨɦɧɢɬɟ, ɱɬɨ
ɩɪɨɣɞɺɬ ɧɟɫɤɨɥɶɤɨ ɧɟɞɟɥɶ ɩɪɟɠɞɟ, ɱɟɦ ɵ ɩɪɢɜɵɤɧɢɬɟ ɤ ɷɬɨɦɭ. ɧɚɱɚɥɚ, ɦɨɠɟɬ ɛɵɬɶ,
ɛɭɞɟɬ ɬɪɭɞɧɨ. ɠɟ ɱɟɪɟɡ ɧɟɤɨɬɨɪɨɟ ɜɪɟɦɹ ɵ ɧɚɣɞɺɬɟ ɦɧɨɝɨ ɨɬɝɨɜɨɪɨɤ, ɱɬɨɛɵ
ɡɚɧɢɦɚɬɶɫɹ ɱɟɦ-ɥɢɛɨ ɞɪɭɝɢɦ, ɧɨ ɧɟ ɩɨɞɞɚɜɚɣɬɟɫɶ ɷɬɨɦɭ ɫɨɛɥɚɡɧɭ! ɤɨɪɨ ɚɤɬɢɜɧɨɟ
ɞɜɢɠɟɧɢɟ ɩɟɪɟɪɚɫɬɺɬ ɜ ɧɟɨɬɴɟɦɥɟɦɭɸ ɱɚɫɬɶ ɚɲɟɣ ɠɢɡɧɢ, ɢ ɜɨɡɧɚɝɪɚɠɞɟɧɢɟ ɛɭɞɟɬ
ɞɨɫɬɨɣɧɵɦ ɜɫɟɯ ɚɲɢɯ ɭɫɢɥɢɣ!
5. ɭɞɶɬɟ ɰɟɥɟɭɫɬɪɟɦɥɺɧɧɵɦɢ
ɫɢɯɨɥɨɝɢɱɟɫɤɢɣ ɧɚɫɬɪɨɣ ɜɨ ɜɪɟɦɹ ɩɨɯɭɞɟɧɢɹ ɧɚɦɧɨɝɨ ɜɚɠɧɟɟ, ɱɟɦ ɵ ɦɨɠɟɬɟ
ɫɟɛɟ ɩɪɟɞɫɬɚɜɢɬɶ. ɫɥɢ ɵ ɩɪɚɜɢɥɶɧɨ ɧɚɫɬɪɨɟɧɵ, ɬɨ ɷɬɨ ɩɪɢɞɚɫɬ ɚɦ ɫɢɥɭ ɞɥɹ
ɞɨɫɬɢɠɟɧɢɹ ɚɲɢɯ ɰɟɥɟɣ. ɷɬɨ ɭɬɜɟɪɠɞɟɧɢɟ ɩɨɞɯɨɞɢɬ ɧɟ ɬɨɥɶɤɨ ɜ ɫɥɭɱɚɟ ɩɨɯɭɞɟɧɢɹ,
ɧɨ ɤɚɫɚɟɬɫɹ ɢ ɜɫɟɝɨ ɞɪɭɝɨɝɨ, ɜɤɥɸɱɚɹ ɡɞɨɪɨɜɶɟ, ɫɱɚɫɬɶɟ ɢ ɛɥɚɝɨɩɨɥɭɱɢɟ.
ɭɞɟɣ ɫ ɫɢɥɨɣ ɜɨɥɢ
ɵ ɦɨɠɟɬɟ ɛɵɬɶ ɫɟɛɟ ɤɚɤ ɡɚɤɥɹɬɵɦ ɜɪɚɝɨɦ, ɬɚɤ ɢ ɥɭɱɲɢɦ ɞɪɭɝɨɦ. ɟɧɹɹ ɫɜɨɢ
ɩɪɢɜɵɱɤɢ ɢ ɜɫɟɥɹɹ ɜɟɪɭ ɜ ɫɟɛɹ, ɵ ɫɩɨɫɨɛɧɵ ɫɮɨɪɦɢɪɨɜɚɬɶ ɢ ɫɜɨɣ ɧɚɫɬɪɨɣ, ɢ ɫɜɨɸ ɮɢɝɭɪɭ.
ɫɬɨɣɱɢɜɨɝɨ ɪɟɡɭɥɶɬɚɬɚ ɩɨɯɭɞɟɧɢɹ ɡɚ ɧɨɱɶ ɧɟ ɞɨɛɢɬɶɫɹ. ɚ ɷɬɨ ɭɣɞɺɬ ɜɪɟɦɹ ɢ ɬɟɪɩɟɧɢɟ.
ɨɫɬɢɠɟɧɢɟ ɚɲɢɯ ɰɟɥɟɣ ɡɚɜɢɫɢɬ ɨɬ ɚɫ ɫɚɦɢɯ, ɟɫɥɢ ɵ ɜ ɫɨɫɬɨɹɧɢɢ ɢɡɦɟɧɢɬɶ ɫɜɨɢ
ɩɪɢɜɵɱɤɢ, ɫɜɹɡɚɧɧɵɟ ɫ ɩɢɬɚɧɢɟɦ ɢ ɞɜɢɠɟɧɢɟɦ. ɚɥɶɲɟ ɵ ɧɚɣɞɺɬɟ ɧɟɤɨɬɨɪɵɟ ɫɨɜɟɬɵ,
ɤɨɬɨɪɵɟ ɦɨɝɭɬ ɩɨɦɨɱɶ.
ɚɣɞɢɬɟ ɫɟɛɟ ɫɨɬɨɜɚɪɢɳɚ ɧɚ ɬɪɟɧɢɪɨɜɤɚɯ
ɧɨɝɢɟ, ɤɨɦɭ ɭɞɚɥɨɫɶ ɞɨɛɢɬɶɫɹ ɭɫɬɨɣɱɢɜɨɝɨ ɪɟɡɭɥɶɬɚɬɚ, ɝɨɜɨɪɹɬ, ɱɬɨ ɨɧɢ
ɡɚɧɢɦɚɸɬɫɹ ɫ ɤɟɦ-ɧɢɛɭɞɶ ɜɦɟɫɬɟ. ɗɬɢɦ ɱɟɥɨɜɟɤɨɦ ɦɨɠɟɬ ɛɵɬɶ ɞɪɭɝ, ɱɥɟɧ ɫɟɦɶɢ, ɤɨɥɥɟɝɚ
ɢɥɢ ɩɪɨɫɬɨ ɡɧɚɤɨɦɵɣ ɢɡ ɬɪɟɧɚɠɺɪɧɨɝɨ ɡɚɥɚ. ɨɬɨɜɚɪɢɳ ɧɚ ɬɪɟɧɢɪɨɜɤɚɯ - ɷɬɨ ɰɟɧɧɚɹ
ɩɨɞɞɟɪɠɤɚ. ɵ ɛɭɞɟɬɟ ɛɨɥɟɟ ɦɨɬɢɜɢɪɨɜɚɧɵ, ɡɧɚɹ, ɱɬɨ ɤɬɨ-ɬɨ ɪɚɫɫɱɢɬɵɜɚɟɬ ɧɚ ɬɨ, ɱɬɨ ɵ
ɩɨɣɞɺɬɟ ɫ ɧɢɦ ɡɚɧɢɦɚɬɶɫɹ ɫɩɨɪɬɨɦ. ɑɬɨɛɵ ɞɨɛɢɬɶɫɹ ɩɨɥɧɨɝɨ ɭɫɩɟɯɚ, ɜɚɲɟɦɭ ɫɨɬɨɜɚɪɢɳɭ
ɫɥɟɞɨɜɚɥɨ ɛɵ ɭɱɚɫɬɜɨɜɚɬɶ ɜ ɩɪɨɝɪɚɦɦɟ ɤɨɧɬɪɨɥɹ ɧɚɞ ɜɟɫɨɦ ɤɚɤ ɦɨɠɧɨ ɪɚɡɧɨɫɬɨɪɨɧɧɟ. ɤɚɤ ɧɚɫɱɺɬ ɫɨɬɨɜɚɪɢɳɚ, ɤɨɬɨɪɵɣ ɬɨɠɟ ɯɨɱɟɬ ɩɨɯɭɞɟɬɶ? ɦɨɝɥɢ ɛɵ ɵ ɧɚɣɬɢ ɤɨɝɨ-ɧɢɛɭɞɶ,
ɤɬɨ ɛɵɥ ɛɵ ɡɚɢɧɬɟɪɟɫɨɜɚɧ ɜ ɬɨɦ, ɱɬɨɛɵ ɩɪɨɯɨɞɢɬɶ ɩɪɨɝɪɚɦɦɭ ɤɨɧɬɪɨɥɹ ɧɚɞ ɜɟɫɨɦ ɜɦɟɫɬɟ ɫ
ɚɦɢ? ɗɬɨ ɩɨɱɬɢ ɧɟɜɟɪɨɹɬɧɨ, ɧɚɫɤɨɥɶɤɨ ɥɟɝɱɟ ɢɡɦɟɧɢɬɶ ɫɜɨɢ ɩɪɢɜɵɱɤɢ ɩɢɬɚɧɢɹ, ɤɨɝɞɚ
ɪɹɞɨɦ ɫ ɚɦɢ ɱɟɥɨɜɟɤ, ɤɨɬɨɪɵɣ ɜɞɨɯɧɨɜɥɹɟɬ, ɫɨɜɟɬɭɟɬ ɢ ɩɨɦɨɝɚɟɬ.
________________________________________________________________________________________________________
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ɚɤ ɢɡɛɟɠɚɬɶ ɫɬɚɝɧɚɰɢɢ ɜɟɫɚ?
ɬɚɝɧɚɰɢɹ ɜɟɫɚ - ɷɬɨ ɡɚɫɬɨɹɜɲɚɹɫɹ ɫɢɬɭɚɰɢɹ ɢɥɢ ɪɟɝɪɟɫɫ, ɤɨɬɨɪɵɟ ɦɨɝɭɬ ɩɪɨɢɡɨɣɬɢ
ɜɨ ɜɪɟɦɹ ɩɪɨɯɨɠɞɟɧɢɹ ɩɪɨɝɪɚɦɦɵ ɤɨɧɬɪɨɥɹ ɧɚɞ ɜɟɫɨɦ. ɨɥɶɲɚɹ ɱɚɫɬɶ ɬɟɯ, ɤɬɨ ɩɪɨɯɨɞɢɬ
ɩɪɨɝɪɚɦɦɭ GR
2
Control, ɫɥɟɞɭɹ ɩɪɟɞɩɢɫɚɧɢɹɦ, ɯɭɞɟɸɬ ɪɚɜɧɨɦɟɪɧɨ, ɧɨ ɟɫɬɶ ɢ ɬɚɤɢɟ, ɭ
ɤɨɬɨɪɵɯ ɧɚɫɬɚɸɬ ɩɟɪɢɨɞɵ ɫɬɚɝɧɚɰɢɢ, ɤɨɝɞɚ ɩɪɨɰɟɫɫ ɩɨɯɭɞɟɧɢɹ ɩɪɢɨɫɬɚɧɚɜɥɢɜɚɟɬɫɹ.
ɬɱɟɝɨ ɩɪɨɢɫɯɨɞɢɬ ɫɬɚɝɧɚɰɢɹ ɜɟɫɚ?
ɪɝɚɧɢɡɦ ɧɟ ɥɸɛɢɬ ɢɡɦɟɧɟɧɢɹ, ɢ ɨɧ «ɯɨɱɟɬ» ɫɨɯɪɚɧɢɬɶ ɬɨɬ ɜɟɫ, ɤɨɬɨɪɵɣ ɵ
ɢɦɟɟɬɟ ɧɚ ɞɚɧɧɵɣ ɦɨɦɟɧɬ. ɨɝɞɚ ɵ ɜɧɨɫɢɬɟ ɛɨɥɶɲɢɟ ɢɡɦɟɧɟɧɢɹ ɜ ɫɜɨɺ ɦɟɧɸ ɢ
ɡɧɚɱɢɬɟɥɶɧɨ ɭɦɟɧɶɲɚɟɬɟ ɤɨɥɢɱɟɫɬɜɨ ɤɚɥɨɪɢɣ ɢɥɢ ɢɡɦɟɧɹɟɬɟ ɫɨɨɬɧɨɲɟɧɢɟ ɛɟɥɤɨɜ, ɠɢɪɨɜ
ɢ ɭɝɥɟɜɨɞɨɜ, ɬɨ ɨɪɝɚɧɢɡɦ ɜɨɫɩɪɢɧɢɦɚɟɬ ɷɬɨ ɤɚɤ ɨɩɚɫɧɨɫɬɶ ɞɥɹ ɡɞɨɪɨɜɶɹ ɢ
ɩɟɪɟɫɬɪɚɢɜɚɟɬɫɹ ɧɚ «ɷɤɨɧɨɦɧɵɣ ɪɟɠɢɦ», ɡɚɦɟɞɥɹɹ ɨɛɦɟɧ ɜɟɳɟɫɬɜ ɢ ɫɨɯɪɚɧɹɹ ɤɚɥɨɪɢɢ. ɫɟ
ɦɵ ɨɱɟɧɶ ɪɚɡɧɵɟ, ɩɨɷɬɨɦɭ ɜɵɲɟ ɨɩɢɫɚɧɧɨɟ ɦɨɠɟɬ ɩɪɨɢɡɨɣɬɢ ɧɚ ɥɸɛɨɦ ɷɬɚɩɟ ɩɪɨɯɨɠɞɟɧɢɹ
ɩɪɨɝɪɚɦɦɵ ɤɨɧɬɪɨɥɹ ɧɚɞ ɜɟɫɨɦ. ɧɨɝɢɟ ɬɚɤ ɢ ɧɟ ɫɬɨɥɤɧɭɬɫɹ ɫ ɷɬɨɣ ɩɪɨɛɥɟɦɨɣ, ɧɟɤɨɬɨɪɵɟ
ɠɟ - ɫɪɚɡɭ ɜ ɧɚɱɚɥɟ ɩɪɨɝɪɚɦɦɵ.
ɚɤ ɢɡɛɚɜɢɬɶɫɹ ɨɬ ɫɬɚɝɧɚɰɢɢ ɜɟɫɚ?
ɩɟɪɜɭɸ ɨɱɟɪɟɞɶ ɜɨɩɪɨɫ ɡɚɤɥɸɱɚɟɬɫɹ ɜ ɬɟɪɩɟɧɢɢ. ɪɨɯɨɞɹ ɩɪɨɝɪɚɦɦɭ GR
Control, ɚɲ ɜɟɫ ɭɦɟɧɶɲɚɟɬɫɹ. ɵɜɚɸɬ ɩɟɪɢɨɞɵ, ɤɨɝɞɚ ɜɟɫ ɭɦɟɧɶɲɚɟɬɫɹ ɧɟ ɬɚɤ, ɤɚɤ ɵ
ɬɨɝɨ ɠɞɺɬɟ, ɧɨ ɜ ɬɚɤɨɦ ɫɥɭɱɚɟ ɫɥɟɞɭɟɬ ɩɨɦɧɢɬɶ, ɱɬɨ ɤɨɧɬɪɨɥɶ ɧɚɞ ɜɟɫɨɦ ɬɟɥɚ - ɷɬɨ
«ɩɪɟɞɩɪɢɧɢɦɚɬɟɥɶɫɬɜɨ» ɧɚ ɜɫɸ ɠɢɡɧɶ. ɪɢɞɟɪɠɢɜɚɣɬɟɫɶ ɩɪɚɜɢɥɚɦ ɢ ɧɟ ɩɪɨɩɭɫɤɚɣɬɟ
ɩɪɢɺɦɨɜ ɩɢɳɢ. ɚ ɩɪɨɬɹɠɟɧɢɢ ɜɫɟɣ ɩɪɨɝɪɚɦɦɵ ɧɟɨɛɯɨɞɢɦɨ ɟɫɬɶ ɫ ɩɟɪɟɪɵɜɚɦɢ ɜ
ɧɟɫɤɨɥɶɤɨ ɱɚɫɨɜ. ɨɥɭɱɚɹ ɨɱɟɧɶ ɦɚɥɨ ɤɚɥɨɪɢɣ, ɨɪɝɚɧɢɡɦ ɧɚɱɢɧɚɟɬ ɡɚɦɟɞɥɹɬɶ ɩɪɨɰɟɫɫ
ɨɛɦɟɧɚ ɜɟɳɟɫɬɜ. ɪɭɝɨɣ ɫɩɨɫɨɛ ɩɨɞɞɟɪɠɢɜɚɬɶ ɩɪɚɜɢɥɶɧɭɸ ɫɤɨɪɨɫɬɶ ɨɛɦɟɧɚ ɜɟɳɟɫɬɜ —
ɷɬɨ ɚɤɬɢɜɧɨ ɞɜɢɝɚɬɶɫɹ. ɜɢɠɟɧɢɟ ɫɬɢɦɭɥɢɪɭɟɬ ɨɛɦɟɧ ɜɟɳɟɫɬɜ ɢ ɩɪɟɩɹɬɫɬɜɭɟɬ ɩɟɪɟɫɬɪɨɣɤɟ
ɨɪɝɚɧɢɡɦɚ ɧɚ «ɷɤɨɧɨɦɧɵɣ ɪɟɠɢɦ». ɧɨɝɢɟ ɧɚɭɱɧɵɟ ɢɫɫɥɟɞɨɜɚɧɢɹ ɩɨɤɚɡɚɥɢ, ɱɬɨ
ɤɨɧɬɪɨɥɶ ɜɟɫɚ ɫɬɚɧɨɜɢɬɫɹ ɛɨɥɟɟ ɷɮɮɟɤɬɢɜɧɵɦ, ɟɫɥɢ ɡɚɧɢɦɚɬɶɫɹ ɚɤɬɢɜɧɵɦ ɞɜɢɠɟɧɢɟɦ ɢ ɜ
ɬɨ ɠɟ ɜɪɟɦɹ ɪɭɤɨɜɨɞɫɬɜɨɜɚɬɶɫɹ ɫɨɜɟɬɚɦɢ ɜ ɨɛɥɚɫɬɢ ɩɢɬɚɧɢɹ. ɬɚɝɧɚɰɢɹ ɜɟɫɚ ɢɧɨɝɞɚ
ɩɪɨɢɫɯɨɞɢɬ, ɧɨ, ɟɫɥɢ ɛɵɬɶ ɧɚɫɬɨɣɱɢɜɵɦ ɢ ɤɨɧɰɟɧɬɪɢɪɨɜɚɬɶɫɹ ɧɚ ɜɚɠɧɨɦ, ɭɞɚɱɚ
ɝɚɪɚɧɬɢɪɨɜɚɧɚ.
ɨɪɪɟɤɬɢɪɭɣɬɟ ɫɜɨɣ ɤɭɪɫ
ɫɟ ɦɵ ɨɲɢɛɚɟɦɫɹ. ɪɨɯɨɞɹ ɩɪɨɝɪɚɦɦɭ, ɦɨɝɭɬ ɩɪɨɢɡɨɣɬɢ ɬɚɤɢɟ ɫɢɬɭɚɰɢɢ, ɤɨɝɞɚ
ɫɥɨɠɧɨ ɜɵɛɪɚɬɶ ɩɪɚɜɢɥɶɧɭɸ ɩɢɳɭ. ɨɩɭɫɬɢɦ, ɵ ɜ ɝɨɫɬɹɯ ɭ ɫɜɨɢɯ ɪɨɞɫɬɜɟɧɧɢɤɨɜ,
ɤɨɬɨɪɵɟ ɱɭɬɶ ɥɢ ɧɟ ɡɚɫɬɚɜɥɹɸɬ ɨɬɜɟɞɚɬɶ ɩɪɟɞɥɚɝɚɟɦɵɟ ɢɦɢ ɢɡɵɫɤɚɧɧɵɟ ɤɭɲɚɧɶɹ. ɨɝɞɚ ɠɟ
ɵ ɟɞɢɬɟ ɜ ɪɟɫɬɨɪɚɧɟ, ɡɚɤɚɡɚɧɧɵɟ ɚɦɢ ɛɥɸɞɚ ɦɨɝɭɬ ɫɨɞɟɪɠɚɬɶ ɛɨɥɶɲɟ ɠɢɪɚ ɢɥɢ ɫɚɯɚɪɚ,
ɱɟɦ ɵ ɩɪɟɞɩɨɥɚɝɚɥɢ. ɬɚɤɢɯ ɫɢɬɭɚɰɢɹɯ ɫɥɟɞɭɟɬ ɧɟ ɡɚɛɵɜɚɬɶ ɨ ɬɟɯ ɰɟɥɹɯ, ɤɨɬɨɪɵɯ
ɵ ɯɨɬɢɬɟ ɞɨɛɢɬɶɫɹ ɜ ɛɭɞɭɳɟɦ. ɞɟɥɚɣɬɟ ɬɚɤ, ɱɬɨɛɵ ɢ ɷɬɚ ɫɢɬɭɚɰɢɹ ɩɨɲɥɚ ɚɦ ɧɚ
ɩɨɥɶɡɭ, ɜɵɛɢɪɚɹ ɩɨ ɜɨɡɦɨɠɧɨɫɬɢ ɦɟɧɶɲɟ ɧɟɠɟɥɚɟɦɨɣ ɩɢɳɢ ɢ ɛɨɥɶɲɟ ɬɟɯ ɛɥɸɞ, ɱɬɨ
ɨɬɜɟɱɚɸɬ ɧɚɲɢɦ ɪɟɤɨɦɟɧɞɚɰɢɹɦ. ɫɥɢ ɵ ɫɨɦɧɟɜɚɟɬɟɫɶ, ɬɨ ɜ ɬɚɤɨɣ ɫɢɬɭɚɰɢɢ ɦɨɠɟɬɟ
ɜɡɹɬɶ ɫ ɫɨɛɨɣ ɩɨɞɯɨɞɹɳɢɣ ɩɨɥɞɧɢɤ ɢɥɢ ɜɯɨɞɹɳɢɣ ɜ ɩɪɨɝɪɚɦɦɭ GR
2
Control ɡɚɦɟɧɢɬɟɥɶ
ɩɪɢɺɦɚ ɩɢɳɢ. ɧɟ ɛɪɨɫɚɣɬɟ ɡɚɞɭɦɚɧɧɨɟ ɧɚɩɨɥɨɜɢɧɭ, ɞɚɠɟ ɟɫɥɢ ɢ ɩɪɢɞɺɬɫɹ
ɩɨɫɤɨɥɶɡɧɭɬɶɫɹ ɧɚ ɜɵɛɪɚɧɧɨɦ ɩɭɬɢ. ɠɟ ɫɨ ɫɥɟɞɭɸɳɟɝɨ ɩɪɢɺɦɚ ɩɢɳɢ ɜɨɡɜɪɚɳɚɣɬɟɫɶ ɤ
ɩɪɨɝɪɚɦɦɟ. ɠɟ ɫɤɨɪɨ ɚɲ ɜɟɫ ɜɧɨɜɶ ɧɚɱɧɺɬ ɭɦɟɧɶɲɚɬɶɫɹ, ɚ ɚɲɟ ɫɚɦɨɱɭɜɫɬɜɢɟ
ɭɥɭɱɲɢɬɫɹ!
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6.ɭɫɬɶ ɟɞɚ ɫɬɚɧɟɬ ɧɚɫɥɚɠɞɟɧɢɟɦ
ɪɢɦɟɪ ɦɟɧɸ
ɚɜɬɪɚɤ
· ɪɢɦɢɬɟ 2 ɬɚɛɥɟɬɤɢ GR2 Control Fiber Supplement ɢ ɨɞɧɭ ɬɚɛɥɟɬɤɭ ɢ 1 ɬɚɛɥɟɬɤɭ GR2
Control Herbal Complex, ɡɚɩɢɜ ɜɨɞɨɣ (3 ɞɥ). ɨɛɚɜɶɬɟ ɢ ɞɪɭɝɢɟ ɩɢɬɚɬɟɥɶɧɵɟ ɞɨɛɚɜɤɢ
GNLD.
· ɵɩɟɣɬɟ 1 ɩɨɪɰɢɸ ɤɨɤɬɟɣɥɹ GR2 Control Meal Replacement Protein Shake, ɤɨɬɨɪɵɣ
ɨɞɧɨɜɪɟɦɟɧɧɨ ɹɜɥɹɟɬɫɹ ɡɚɦɟɧɢɬɟɥɟɦ ɩɪɢɺɦɚ ɩɢɳɢ ɜ ɩɪɨɝɪɚɦɦɟ.
ɚɤɭɫɤɚ ɩɟɪɟɞ ɨɛɟɞɨɦ
· ɵɛɟɪɢɬɟ ɢ ɩɪɢɝɨɬɨɜɶɬɟ ɱɬɨ-ɧɢɛɭɞɶ ɫɚɦɢ ɢɡ ɞɨɡɜɨɥɟɧɧɵɯ ɩɪɨɞɭɤɬɨɜ.
ɛɟɞ
· ɪɢɦɢɬɟ 2 ɚɛɥɟɬɤɢ GR2 Control Fiber Supplement ɢ 1 ɬɚɛɥɟɬɤɭ GR2 Control Herbal
Complex, ɡɚɩɢɜ ɜɨɞɨɣ (3 ɞɥ).
· ɵɩɟɣɬɟ 1 ɩɨɪɰɢɸ ɤɨɤɬɟɣɥɹ GR2 Control Meal Replacement Protein Shake, ɤɨɬɨɪɵɣ
ɨɞɧɨɜɪɟɦɟɧɧɨ ɹɜɥɹɟɬɫɹ ɡɚɦɟɧɢɬɟɥɟɦ ɩɪɢɺɦɚ ɩɢɳɢ ɜ ɩɪɨɝɪɚɦɦɟ
ɚɤɭɫɤɚ ɩɟɪɟɞ ɭɠɢɧɨɦ
ɵɛɟɪɢɬɟ ɢ ɩɪɢɝɨɬɨɜɶɬɟ ɫɚɦɢ ɱɬɨ-ɧɢɛɭɞɶ ɢɡ ɞɨɡɜɨɥɟɧɧɵɯ ɩɪɨɞɭɤɬɨɜ.
· ɪɢɦɢɬɟ 2 ɬɚɛɥɟɬɤɢ GR2 Control Fiber Supplement ɢ 1 ɬɚɛɥɟɬɤɭ GR2 Control Herbal
Complex, ɡɚɩɢɜ (3 ɞɥ) ɜɨɞɨɢ (ɨɨɛɚɜɶɬɟ ɢ ɞɪɭɝɢɟ ɩɢɬɚɬɟɥɶɧɵɟ ɞɨɛɚɜɤɢ GNLD (ɜ
ɡɚɜɢɫɢɦɨɫɬɢ ɨɬ ɩɨɬɪɟɛɧɨɫɬɢ).
· ɪɢɝɨɬɨɜɶɬɟ ɫɟɛɟ ɧɨɪɦɚɥɶɧɵɣ ɭɠɢɧ, ɜ ɤɨɬɨɪɵɣ ɧɟ ɛɭɞɭɬ ɜɯɨɞɢɬɶ
ɩɪɨɞɭɤɬɵ, ɫɬɢɦɭɥɢɪɭɸɳɢɟ ɜɵɞɟɥɟɧɢɟ ɢɧɫɭɥɢɧɚ, ɢɥɢ ɜɵɛɟɪɢɬɟ ɨɞɢɧ ɢɡ
ɜɚɪɢɚɧɬɨɜ, ɩɪɟɞɥɚɝɚɟɦɵɣ ɧɚɦɢ.
ɨɬɪɟɛɥɹɣɬɟ ɞɜɚ ɪɚɡɚ ɜ ɞɟɧɶ ɡɚɦɟɧɢɬɟɥɶ ɩɪɢɺɦɚ ɩɢɳɢ: ɜɦɟɫɬɨ
ɡɚɜɬɪɚɤɚ ɢ ɨɛɟɞɚ ɢɥɢ ɡɚɜɬɪɚɤɚ ɢ ɭɠɢɧɚ.
ɚɤɭɫɤɢ
ɚɥɶɲɟ ɩɪɢɜɟɞɟɧɵ ɩɪɢɦɟɪɵ ɡɚɤɭɫɨɤ, ɤɨɬɨɪɵɟ ɞɚɞɭɬ ɚɦ ɜɨɡɦɨɠɧɨɫɬɶ ɯɨɪɨɲɨ
ɩɨɞɤɪɟɩɢɬɶɫɹ, ɜ ɬɨ ɠɟ ɜɪɟɦɹ ɧɢ ɧɚ ɦɢɝ ɧɟ ɡɚɦɟɞɥɹɹ ɩɪɨɰɟɫɫ ɫɠɢɝɚɧɢɹ ɠɢɪɨɜ ɢ ɢɡɛɚɜɥɹɹ
ɨɬ ɱɭɜɫɬɜɚ ɝɨɥɨɞɚ.
ɪɨɛɭɣɬɟ ɤɨɦɛɢɧɢɪɨɜɚɬɶ ɧɢɠɟɩɪɢɜɟɞɺɧɧɵɟ ɜɚɪɢɚɧɬɵ ɫ ɪɚɫɬɢɬɟɥɶɧɵɦ ɬɪɚɜɚɦɢ.
ɵɛɢɪɚɣɬɟ ɤɚɠɞɵɣ ɪɚɡ ɬɨɥɶɤɨ ɨɞɢɧ ɢɡ ɜɚɪɢɚɧɬɨɜ ɞɥɹ ɡɚɤɭɫɤɢ:
• 1 ɹɣɰɨ (ɜɚɪɺɧɨɟ ɜɤɪɭɬɭɸ ) ɢ ɥɨɦɬɢɤ ɤɪɭɩɧɨɡɟɪɧɢɫɬɨɝɨ ɯɥɟɛɚ
• ɹɛɥɨɤɚ ɢ 120 ɝ ɧɟɠɢɪɧɨɝɨ ɫɵɪɚ, ɤɚɤ, ɧɚɩɪɢɦɟɪ, Cheddar. Emmental, Atleet ɢ ɬ.ɩ.
• 1 ɤɭɫɨɱɟɤ ɜɟɬɱɢɧɵ ɛɟɡ ɠɢɪɚ ɢ 240 ɝ ɞɵɧɢ (ɢɥɢ ɞɵɧɹ ɢ2 ɤɭɫɨɱɤɚ ɤɨɩɱɺɧɨɣ ɜɟɬɱɢɧɵ)
• 120 ɝ ɞɨɦɚɲɧɟɝɨ ɫɵɪɚ ɢ ɹɝɨɞɵ (ɤɥɭɛɧɢɤɚ, ɦɚɥɢɧɚ, ɱɟɪɧɢɤɚ, ɦɨɪɨɲɤɚ)
• 1 ɥɨɦɬɢɤ ɤɪɭɩɧɨɡɟɪɧɢɫɬɨɝɨ ɯɥɟɛɚ, ɬɨɧɟɧɶɤɢɣ ɫɥɨɣ ɦɚɣɨɧɟɡɚ, ɥɢɫɬɶɹ ɫɚɥɚɬɚ,
ɤɭɫɨɱɟɤ ɧɟɠɢɪɧɨɝɨ ɫɵɪɚ Feta, ɞɨɥɶɤɚ ɩɨɦɢɞɨɪɚ ɢ ɫɥɨɣ ɤɪɚɫɧɨɝɨ ɪɟɩɱɚɬɨɝɨ ɥɭɤɚ. ɨɥɶ
ɢ ɩɟɪɟɰ ɩɨ ɜɤɭɫɭ.
• ɝɪɭɲɢ ɢ 30 ɝ ɫɵɪɚ Brie (ɟɝɨ ɵ ɧɚɣɞɺɬɟ ɜ ɩɟɪɟɱɧɟ ɡɚɩɪɟɳɺɧɧɵɯ
ɦɨɥɨɱɧɵɯ ɩɪɨɞɭɤɬɨɜ ɢɡ-ɡɚ ɫɨɞɟɪɠɚɧɢɹ ɜ ɧɺɦ ɠɢɪɚ. ɧɨ. ɧɟɫɦɨɬɪɹ ɧɚ ɷɝɨ, ɢɦ ɨɱɟɧɶ
ɯɨɪɨɲɨ ɩɨɞɤɪɟɩɢɬɶɫɹ)
• ɜɟɠɢɣ ɫɚɥɚɬ ɢɡ ɮɪɭɤɬɨɜ (ɜɢɧɨɝɪɚɞ, ɚɧɚɧɚɫ, ɤɥɭɛɧɢɤɚ, ɚɩɟɥɶɫɢɧ ɢ ɬ.ɩ.) ɢ ɫɬɚɤɚɧ
ɨɛɟɡɠɢɪɟɧɧɨɝɨ ɦɨɥɨɤɚ
• ɚɪɟɡɚɧɧɵɣ ɧɟɤɬɚɪɢɧ ɢ 15 ɝ (2 ɫɭɩɨɜɵɟ ɥɨɠɤɢ ) ɥɟɫɧɨɝɨ ɨɪɟɯɚ
• 30 ɝ ɨɪɟɯɨɜɨɣ ɫɦɟɫɢ (10 ɠɚɪɟɧɵɯ ɦɢɧɞɚɥɶɧɵɯ ɨɪɟɯɨɜ, 9 ɢɧɞɢɣɫɤɢɯ ɨɪɟɯɨɜ, 11
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GNLD- ɧɟɡɚɜɢɫɢɦɨɫɬɶ, ɡɞɨɪɨɜɶɟ ɢ ɭɫɩɟɯ www.sikora.ee
ɮɢɫɬɚɲɟɤ, 16 ɥɟɫɧɵɯ ɨɪɟɯɨɜ)
• ɝ ɧɟɠɢɪɧɨɝɨ ɣɨɝɭɪɬɚ (ɛɟɡ ɫɚɯɚɪɚ) ɢ ɹɝɨɞɵ (ɤɥɭɛɧɢɤɚ, ɦɚɥɢɧɚ, ɱɟɪɧɢɤɚ, ɦɨɪɨɲɤɚ)
• 1 ɥɨɦɬɢɤ ɤɪɭɩɧɨɡɟɪɧɢɫɬɨɝɨ ɯɥɟɛɚ (ɠɚɪɟɧɵɣ) ɢ ɤɭɫɨɱɟɤ ɜɟɬɱɢɧɵ ɛɟɡ ɠɢɪɚ, ɫɵɪɚ ɢɥɢ
ɢɧɞɸɲɚɬɢɧɵ. ɪɢ ɠɟɥɚɧɢɢ ɦɨɠɧɨ ɩɪɢɩɪɚɜɢɬɶ ɥɭɤɨɦ, ɝɨɪɱɢɰɟɣ ɢɥɢ ɫɨɥɺɧɵɦ
ɨɝɭɪɰɨɦ
• 120 ɝ ɜɢɧɨɝɪɚɞɚ ɢ ɤɭɫɨɱɟɤ ɫɵɪɚ
• ɸɛɨɣ ɮɪɭɤɬ ɢɡ ɩɟɪɟɱɧɹ ɪɚɡɪɟɲɺɧɧɵɯ ɩɪɨɞɭɤɬɨɜ ɢ ɫɬɚɤɚɧ 1 %-ɧɨɝɨ ɦɨɥɨɤɚ
• 250 ɦɥ ɨɜɨɳɧɨɝɨ ɫɭɩɚ
• ɸɛɨɣ ɫɚɥɚɬ ɢɡ ɪɚɡɪɟɲɺɧɧɵɯ ɩɪɨɞɭɤɬɨɜ (ɦɨɠɧɨ ɩɪɢɩɪɚɜɢɬɶ ɩɨɞɥɢɜɤɨɣ ɞɥɹ ɫɚɥɚɬɨɜ,
ɤɨɬɨɪɚɹ ɫɨɞɟɪɠɚɥɚ ɛɵ ɦɚɥɨ ɤɚɥɨɪɢɣ)
• 240 ɝ ɦɟɥɤɢɯ ɩɨɦɢɞɨɪɨɜ ɢ 120 ɝ ɫɵɪɚ Feta, ɛɚɡɢɥɢɤ ɢ ɥɢɦɨɧɧɵɣ ɫɨɤ ɞɥɹ ɜɤɭɫɚ
ɚɤɭɫɤɢ:
• ɚɧɧɵɟ ɡɚɤɭɫɤɢ ɫɨɞɟɪɠɚɬ ɞɨɫɬɚɬɨɱɧɨɟ ɤɨɥɢɱɟɫɬɜɨ ɤɚɥɨɪɢɣ, ɱɬɨɛɵ ɩɨɥɭɱɢɬɶ
ɧɟɨɛɯɨɞɢɦɨɟ ɤɨɥɢɱɟɫɬɜɨ ɷɧɟɪɝɢɢ ɢ ɨɛɟɫɩɟɱɢɬɶ ɩɪɚɜɢɥɶɧɵɣ ɨɛɦɟɧ ɜɟɳɟɫɬɜ.
• ɛɢɜɚɸɬ ɱɭɜɫɬɜɨ ɝɨɥɨɞɚ ɢ ɜ ɬɨ ɠɟ ɜɪɟɦɹ ɫɨɡɞɚɸɬ ɱɭɜɫɬɜɨ ɧɚɫɵɳɟɧɢɹ.
• ɟ ɫɨɞɟɪɠɚɬ ɭɝɥɟɜɨɞɨɜ, ɤɨɬɨɪɵɟ ɨɛɥɚɞɚɸɬ ɜɵɫɨɤɢɦ ɝɥɢɤɟɦɢɱɟɫɤɢɦ
ɢɧɞɟɤɫɨɦ.
• ɵ ɩɨɥɭɱɢɬɟ ɧɟɨɛɯɨɞɢɦɵɟ ɚɲɟɦɭ ɡɞɨɪɨɜɶɸ ɩɢɬɚɬɟɥɶɧɵɟ ɜɟɳɟɫɬɜɚ.
• ɩɨɫɨɛɫɬɜɭɸɬ ɩɪɚɜɢɥɶɧɨɦɭ ɨɛɦɟɧɭ ɜɟɳɟɫɬɜ ɢ ɩɪɟɩɹɬɫɬɜɭɸɬ ɩɟɪɟɤɥɸɱɟɧɢɸ
ɨɪɝɚɧɢɡɦɚ ɧɚ «ɷɤɨɧɨɦɧɵɣ ɪɟɠɢɦ».
ɨɜɟɬɵ ɩɨ ɜɵɛɨɪɭ ɨɫɧɨɜɧɵɯ ɛɥɸɞ
ɵ ɦɨɠɟɬɟ ɝɨɬɨɜɢɬɶ ɨɫɧɨɜɧɵɟ ɛɥɸɞɚ ɧɚ ɫɜɨɣ ɜɤɭɫ, ɜɵɛɢɪɚɹ ɩɪɨɞɭɤɬɵ ɞɥɹ ɷɬɨɝɨ ɢɡ ɩɟɪɟɱɧɹ
ɪɚɡɪɟɲɺɧɧɵɯ ɩɪɨɞɭɤɬɨɜ. ɚɥɶɲɟ ɩɪɢɜɟɞɟɧɵ ɧɟɤɨɬɨɪɵɟ ɪɟɤɨɦɟɧɞɭɟɦɵɟ ɩɪɢɦɟɪɵ ɨɫɧɨɜɧɵɯ
ɛɥɸɞ:
• ɵɛɟɪɢɬɟ ɱɬɨ-ɧɢɛɭɞɶ ɨɞɧɨ ɢɡ ɩɟɪɟɱɧɹ ɩɪɨɞɭɤɬɨɜ, ɛɨɝɚɬɵɯ ɛɟɥɤɚɦɢ. ɟ ɡɚɛɵɜɚɣɬɟ
ɭɩɨɬɪɟɛɥɹɬɶ ɧɟɫɤɨɥɶɤɨ ɪɚɡ ɜ ɧɟɞɟɥɸ ɩɪɨɞɭɤɬɵ, ɛɨɝɚɬɵɟ ɛɟɥɤɚɦɢ, ɫɨɞɟɪɠɚɳɢɦɢ
ɠɢɪɧɵɟ ɤɢɫɥɨɬɵ omega 3. ɪɢ ɠɟɥɚɧɢɢ ɩɨɩɨɥɧɢɬɟ ɫɜɨɣ ɪɚɰɢɨɧ ɩɢɬɚɧɢɹ ɩɪɟɩɚɪɚɬɨɦ
ɥɨɫɨɫɟɜɨɝɨ ɠɢɪɚ GNLD Omega 3.
• ɵɛɟɪɢɬɟ ɱɬɨ-ɬɨ ɨɞɧɨ ɢɡ ɩɟɪɟɱɧɹ ɩɪɨɞɭɤɬɨɜ, ɛɨɝɚɬɵɯ ɤɪɚɯɦɚɥɨɦ. ɗɬɢ ɩɪɨɞɭɤɬɵ
ɫɨɫɬɚɜɥɹɸɬ ɨɫɧɨɜɭ ɭɝɥɟɜɨɞɨɜ ɜ ɚɲɟɦ ɭɠɢɧɟ, ɨ ɱɺɦ ɧɟ ɫɬɨɢɬ ɡɚɛɵɜɚɬɶ.
• ɵɛɟɪɢɬɟ ɞɜɟ ɚɥɶɬɟɪɧɚɬɢɜɵ ɢɡ ɩɟɪɟɱɧɹ ɨɜɨɳɟɣ. ɟ ɡɚɛɵɜɚɣɬɟ ɨɛ ɨɜɨɳɚɯ, ɫɨɞɟɪɠɚɳɢɯ
ɜɨɥɨɤɧɢɫɬɵɟ ɜɟɳɟɫɬɜɚ.
• ɵɛɟɪɢɬɟ ɱɬɨ-ɬɨ ɨɞɧɨ ɢɡ ɩɟɪɟɱɧɹ ɮɪɭɤɬɨɜ, ɩɨ ɜɨɡɦɨɠɧɨɫɬɢ ɬɨɥɶɤɨ ɫɜɟɠɢɟ ɮɪɭɤɬɵ.
ɭɲɟɧɵɟ ɢ ɤɨɧɫɟɪɜɢɪɨɜɚɧɧɵɟ ɮɪɭɤɬɵ ɱɚɫɬɨ ɫɨɞɟɪɠɚɬ ɦɧɨɝɨ ɤɚɥɨɪɢɣ
ɨɜɟɬɵ ɩɨ ɩɪɢɝɨɬɨɜɥɟɧɢɸ ɨɛɟɞɚ
ɪɭɩɧɨɡɟɪɧɢɫɬɵɣ ɯɥɟɛ, ɜɟɬɱɢɧɚ ɢ ɫɵɪ Mozzarella. ɚɥɚɬ ɢɡ ɬɭɪɟɰɤɢɯ ɛɨɛɨɜ
ɭɬɟɪɛɪɨɞ с ɫɚɥɚɬɨɦ ɢɡ ɬɭɧɰɚ: ɤ ɬɭɧɰɭ ɧɚɪɟɡɚɟɬɫɹ ɪɟɩɱɚɬɵɣ ɥɭɤ ɢ ɫɬɟɛɥɟɜɨɣ ɫɟɥɶɞɟɪɟɣ,
ɞɨɛɚɜɥɹɟɬɫɹ ɧɟɠɢɪɧɵɣ ɦɚɣɨɧɟɡ, ɥɢɦɨɧɧɵɣ ɫɨɤ ɢ ɝɨɪɱɢɰɚ; ɫɟɪɜɢɪɭɟɬɫɹ с ɥɢɫɬɶɹɦɢ ɫɚɥɚɬɚ ɢ
ɩɨɦɢɞɨɪɨɦ ɧɚ ɥɨɦɨɬɶ ɤɪɭɩɧɨɡɟɪɧɢɫɬɨɝɨ ɯɥɟɛɚ. ɚɥɚɬ ɢɡ ɨɝɭɪɰɨɜ, ɩɨɦɢɞɨɪɨɜ ɢ
ɤɪɚɫɧɨɝɨ ɪɟɩɱɚɬɨɝɨ ɥɭɤɚ. ɚɪɟɡɚɧɧɨɟ ɹɛɥɨɤɨ.
ɭɩ ɢɡ ɛɪɨɣɥɟɪɚ, ɨɜɨɳɟɣ ɢɥɢ ɤɭɤɭɪɭɡɵ. ɵɪɨɣ ɫɚɥɚɬ ɜ ɜɢɧɧɨ-ɭɤɫɭɫɧɨɦ ɫɨɭɫɟ. əɛɥɨɤɨ.
ɭɬɟɪɛɪɨɞ ɫ ɢɧɞɸɲɚɬɢɧɨɣ (ɤɪɭɩɧɨɡɟɪɧɢɫɬɵɣ ɯɥɟɛ, ɢɧɞɸɲɚɱɶɹ ɝɪɭɞɢɧɤɚ, 1 ɱɚɣɧɚɹ ɥɨɠɤɚ
ɧɟɠɢɪɧɨɝɨ ɦɚɣɨɧɟɡɚ, ɩɪɢ ɠɟɥɚɧɢɢ ɝɨɪɱɢɰɚ, ɩɨɦɢɞɨɪ, ɥɢɫɬɶɹ ɫɚɥɚɬɚ). ɚɥɚɬ ɫ ɝɪɢɛɚɦɢ, 250
ɦɥ ɤɭɛɢɤɨɜ ɞɵɧɢ, ɧɟɦɧɨɝɨ ɥɢɦɨɧɧɨɝɨ ɫɨɤɚ.
ɚɥɚɬ ɫ ɤɭɪɢɰɟɣ ɝɪɢɥɶ (ɡɚɪɚɧɟɟ ɨɬɱɢɳɟɧɧɚɹ ɨɬ ɤɨɠɢ ɢ ɤɨɫɬɟɣ ɝɪɭɞɢɧɤɚ ɤɭɪɢɰɵ ɝɪɢɥɶ), ɫ
ɞɨɛɚɜɥɟɧɢɟɦ ɥɢɫɬɶɹ ɫɚɥɚɬɚ, ɪɚɡɪɟɡɚɧɧɵɟ ɩɨɩɨɥɚɦ ɦɚɥɟɧɶɤɢɟ ɩɨɦɢɞɨɪɵ, ɦɟɥɤɨ
ɧɚɪɟɡɚɧɧɵɟ ɲɚɦɩɢɧɶɨɧɵ, ɫɬɟɛɥɟɜɨɣ ɫɟɥɶɞɟɪɟɣ ɢ ɦɨɪɤɨɜɶ; ɩɨɞɚɜɚɬɶ ɜ ɜɢɧɧɨ-ɭɤɫɭɫɧɨɦ
ɫɨɭɫɟ. ɵɧɹ Honeydew. ɦɥɟɬ ɢɡ ɲɩɢɧɚɬɚ (ɞɜɚ ɹɣɰɚ, ɩɪɨɩɚɪɟɧɧɵɣ ɲɩɢɧɚɬ) ɢɥɢ ɨɦɥɟɬ ɢɡ
ɥɭɤɚ-ɪɟɡɚɧɰɚ Mozzarella (ɨɞɧɨ ɹɣɰɨ, ɧɟɠɢɪɧɵɣ ɫɵɪ Mozzarella, ɥɭɤ-ɪɟɡɚɧɟɰ). ɭɫɨɱɟɤ
________________________________________________________________________________________________________
GNLD- ɧɟɡɚɜɢɫɢɦɨɫɬɶ, ɡɞɨɪɨɜɶɟ ɢ ɭɫɩɟɯ www.sikora.ee
ɤɪɭɩɧɨɡɟɪɧɢɫɬɨɝɨ ɯɥɟɛɚ. ɢɫɬɶɹ ɫɚɥɚɬɚ ɢ ɩɨɦɢɞɨɪɵ, ɜɢɧɧɨ-ɭɤɫɭɫɧɵɣ ɫɨɭɫ. ɜɟɠɚɹ
ɤɥɭɛɧɢɤɚ.
250 ɦɥ ɱɟɱɟɜɢɱɧɨɝɨ ɫɭɩɚ. ɚɥɚɬ ɫ ɤɨɩɱɺɧɵɦ ɥɨɫɨɫɟɦ (ɤɨɩɱɺɧɵɣ ɥɨɫɨɫɶ, ɥɢɫɬɶɹ ɫɚɥɚɬɚ,
ɩɚɩɪɢɤɚ). ɢɜɢ.
ɨɜɟɬɵ ɩɨ ɩɪɢɝɨɬɨɜɥɟɧɢɸ ɭɠɢɧɚ
ɭɪɢɰɚ ɝɪɢɥɶ (ɡɚɪɚɧɟɟ ɨɬɱɢɳɟɧɧɚɹ ɨɬ ɲɤɭɪɤɢ ɢ ɤɨɫɬɟɣ ɝɪɭɞɢɧɤɚ ɤɭɪɢɰɵ ɝɪɢɥɶ). ɚɪɟɧɚɹ
ɰɜɟɬɧɚɹ ɤɚɩɭɫɬɚ- (ɢɥɢ ɛɪɸɫɫɟɥɶɫɤɚɹ ɤɚɩɭɫɬɚ), ɫɚɞɨɜɵɣ ɝɨɪɨɯ. ɜɨɳɧɨɣ/ ɹɝɨɞɧɵɣ ɫɚɥɚɬ
(ɫɨɫɬɚɜ ɦɟɧɹɟɬɫɹ ɜ ɡɚɜɢɫɢɦɨɫɬɢ ɨɬ
ɜɪɟɦɟɧɢ ɝɨɞɚ).___________________________________________________
ɜɢɧɚɹ ɝɪɭɞɢɧɤɚ, ɡɚɩɟɱɺɧɧɚɹ ɜ ɞɭɯɨɜɤɟ. ɑɟɱɟɜɢɰɚ. ɚɪɟɧɚɹ ɬɵɤɜɚ. ɚɥɚɬ ɫ ɨɝɭɪɰɚɦɢ.
ɢɧɨɝɪɚɞ.
ɚɪɟɧɵɣ ɥɨɫɨɫɶ ɫɨ ɫɩɚɪɠɟɣ. ɚɞɨɜɵɣ ɝɨɪɨɯ. ɜɟɠɢɟ ɥɢɫɬɶɹ ɫɚɥɚɬɚ. ɵɧɹ.
ɜɢɧɨɣ ɤɚɪɛɨɧɚɬ ɝɪɢɥɶ. ɢɤɢɣ ɪɢɫ (wild rice). ɚɪɟɧɚɹ ɫɩɚɪɠɟɜɚɹ ɤɚɩɭɫɬɚ.
ɜɟɠɢɟ ɥɢɫɬɶɹ ɫɚɥɚɬɚ ɫ ɩɨɞɯɨɞɹɳɢɦ ɫɚɥɚɬɨɦ (ɩɨɦɢɞɨɪ, ɨɝɭɪɟɰ, ɪɟɞɢɫ).
ɥɢɜɵ ɢɥɢ ɞɪɭɝɢɟ ɤɨɫɬɨɱɤɨɜɵɟ ɩɥɨɞɵ.
250 ɦɥ ɨɜɨɳɧɨɝɨ ɫɭɩɚ (ɢɥɢ ɫɭɩɚ ɫ ɤɭɤɭɪɭɡɨɣ). ɚɦɛɚɥɚ (ɫɭɞɚɤ ɢɥɢ ɳɭɤɚ) ɝɪɢɥɶ, ɞɨɥɶɤɢ
ɥɢɦɨɧɚ. ɚɯɚɪɧɵɣ ɝɨɪɨɯ ɢ ɲɚɦɩɢɧɶɨɧɵ (ɢɥɢ ɞɪɭɝɢɟ ɝɪɢɛɵ). ɨɥɶɤɢ ɝɪɭɲɢ.
ɜɢɧɢɧɚ ɝɪɢɥɶ. ɢɫ. ɟɥɤɨ ɧɚɪɟɡɚɧɧɵɟ ɛɨɛɵ. ɢɫɬɶɹ ɫɚɥɚɬɚ ɢ ɤɪɚɫɧɚɹ ɩɚɩɪɢɤɚ. ɨɥɶɤɢ
ɚɩɟɥɶɫɢɧɚ ɞɥɹ ɫɚɥɚɬɨɜ.
ɨɦɛɢɧɢɪɭɣɬɟ ɩɪɢɜɟɞɺɧɧɵɟ ɜ ɛɪɨɲɸɪɟ ɪɟɰɟɩɬɵ ɫɚɥɚɬɨɜ ɫ ɜɵɛɨɪɨɦ ɜɟɝɟɬɚɪɢɚɧɫɤɨɣ
ɩɢɳɢ ɢ ɮɪɭɤɬɨɜɵɯ ɞɟɫɟɪɬɨɜ.
ɪɟɱɟɫɤɢɣ ɫɚɥɚɬ: ɥɢɫɬɶɹ ɫɚɥɚɬɚ, ɩɨɦɢɞɨɪɵ, ɨɝɭɪɰɵ, ɫɬɪɭɱɨɤ ɩɚɩɪɢɤɢ, ɨɥɢɜɤɢ ɢ ɧɟɠɢɪɧɵɣ
ɫɵɪ Feta.
ɚɥɚɬ ɢɡ ɬɭɪɟɰɤɢɯ ɛɨɛɨɜ: ɬɭɪɟɰɤɢɟ, ɢɥɢ ɫɚɞɨɜɵɟ ɛɨɛɵ, ɨɥɢɜɤɨɜɨɟ ɦɚɫɥɨ ɢ ɥɢɦɨɧɧɵɣ ɫɨɤ.
ɭɬɟɪɛɪɨɞ (ɝɪɢɥɶ) ɫ ɩɨɦɢɞɨɪɨɦ ɢ ɫɵɪɨɦ Feta.
ɐɜɟɬɧɚɹ ɤɚɩɭɫɬɚ ɫ ɡɟɥɺɧɵɦɢ ɨɥɢɜɤɚɦɢ, ɫɬɟɛɥɟɜɵɦ ɫɟɥɶɞɟɪɟɟɦ. ɜɨɳɧɨɣ ɛɭɬɟɪɛɪɨɞ (ɫ
ɤɪɭɩɧɨɡɟɪɧɢɫɬɵɦ ɯɥɟɛɨɦ), ɧɚ ɩɨɞɥɢɜɤɭ ɫɚɥɶɫɚ ɢ ɦɚɥɨɠɢɪɧɵɟ ɮɪɚɧɰɭɡɫɤɢɟ ɫɥɢɜɤɢ (creme
fraiche) ɢɥɢ ɧɟɠɢɪɧɵɣ ɛɟɡ ɜɤɭɫɨɜɵɯ ɞɨɛɚɜɨɤ ɣɨɝɭɪɬ.
ɚɥɚɬ ɫ ɩɨɥɟɜɵɦɢ ɛɨɛɚɦɢ ɢ ɫɵɪɨɦ, ɧɚ ɩɨɞɥɢɜɤɭ ɛɟɡ ɜɤɭɫɨɜɵɯ ɞɨɛɚɜɨɤ ɣɨɝɭɪɬ, ɭɤɪɨɩ ɢ
ɥɢɦɨɧɧɵɣ ɫɨɤ.
ɤɚɡɚɧɢɹ ɩɨ ɩɪɢɝɨɬɨɜɥɟɧɢɸ ɩɢɳɢ
• ɫɩɨɥɶɡɭɣɬɟ ɩɪɢɩɪɚɜɵ. ɧɢ ɞɚɸɬ ɯɨɪɨɲɢɣ ɩɪɢɜɤɭɫ ɢ ɞɪɭɝɢɟ ɩɨɥɟɡɧɵɟ ɨɪɝɚɧɢɡɦɭ
ɜɟɳɟɫɬɜɚ.
• ɑɟɫɧɨɤ, ɥɭɤ, ɢɦɛɢɪɶ, ɥɢɦɨɧɧɚɹ ɤɨɪɤɚ, ɛɚɡɢɥɢɤ ɢ ɩɟɬɪɭɲɤɚ ɜ ɛɨɥɶɲɨɦ ɤɨɥɢɱɟɫɬɜɟ
ɫɨɞɟɪɠɚɬ ɚɧɬɢɨɤɫɢɞɚɧɬɵ.
• ɚɥɶɫɚ ɞɚɺɬ ɦɧɨɝɢɦ ɛɥɸɞɚɦ ɯɨɪɨɲɢɣ ɩɪɢɜɤɭɫ, ɫɨɞɟɪɠɢɬ ɦɚɥɨ ɤɚɥɨɪɢɣ ɢ ɦɧɨɝɨ
ɮɢɬɨɧɭɬɪɢɟɧɨɜ.
• ɨɟɜɚɹ ɩɨɞɥɢɜɤɚ ɢ ɩɨɞɥɢɜɤɚ Worcestershire ɫɨɞɟɪɠɚɬ ɦɧɨɝɨ ɫɨɥɢ, ɧɨ ɫ ɞɪɭɝɨɣ ɫɬɨɪɨɧɵ
ɜ ɧɢɯ ɦɚɥɨ ɥɢɲɧɢɯ ɤɚɥɨɪɢɣ, ɧɨ, ɤɚɤ ɢ ɝɨɪɱɢɱɧɵɣ ɩɨɪɨɲɨɤ ɢ ɯɪɟɧ, ɨɧɢ ɨɛɥɚɞɚɸɬ
ɯɨɪɨɲɢɦ ɜɤɭɫɨɦ.
• ɪɢ ɩɪɢɝɨɬɨɜɥɟɧɢɢ ɩɨɞɥɢɜɨɤ ɞɥɹ ɫɚɥɚɬɨɜ ɢɫɩɨɥɶɡɭɣɬɟ ɨɥɢɜɤɨɜɨɟ ɦɚɫɥɨ ɢɥɢ ɦɚɫɥɨ
ɥɟɫɧɨɝɨ ɨɪɟɯɚ, ɩɨɞɜɟɪɝɧɭɬɵɟ ɯɨɥɨɞɧɨɦɭ ɩɪɟɫɫɭ. ɪɢ ɩɪɢɝɨɬɨɜɥɟɧɢɢ ɩɢɳɢ
ɢɫɩɨɥɶɡɭɣɬɟ ɨɥɢɜɤɨɜɨɟ ɢ ɪɚɩɫɨɜɨɟ ɦɚɫɥɚ ɢɥɢ ɦɚɫɥɨ ɥɟɫɧɨɝɨ ɨɪɟɯɚ. ɧɢɯ
ɫɨɞɟɪɠɚɬɶɫɹ ɧɟɧɚɫɵɳɟɧɧɵɟ ɠɢɪɧɵɟ ɤɢɫɥɨɬɵ. ɚɫɥɨ ɫɥɟɞɭɟɬ ɭɩɨɬɪɟɛɥɹɬɶ ɜ ɦɟɪɭ.
• ɥɹ ɩɪɢɝɨɬɨɜɥɟɧɢɹ ɫɚɥɚɬɚ ɫ ɛɨɝɚɬɨɣ ɤɨɧɫɢɫɬɟɧɰɢɟɣ ɢɫɩɨɥɶɡɭɣɬɟ ɣɨɝɭɪɬ ɤɚɤ ɨɞɢɧ
ɢɡ ɤɨɦɩɨɧɟɧɬɨɜ. ɣɨɝɭɪɬɟ ɫɨɞɟɪɠɢɬɫɹ ɦɚɥɨ ɤɚɥɨɪɢɣ, ɦɧɨɝɨ ɛɟɥɤɨɜ, ɤɚɥɶɰɢɹ ɢ
ɜɢɬɚɦɢɧɨɜ ɝɪɭɩɩɵ .
• ɚɦɟɧɹɣɬɟ ɦɚɫɥɨ ɞɪɭɝɢɦɢ ɛɨɥɟɟ ɩɨɥɟɡɧɵɦɢ ɞɥɹ ɡɞɨɪɨɜɶɹ
ɚɥɶɬɟɪɧɚɬɢɜɚɦɢ.
• ɪɢ ɩɪɢɝɨɬɨɜɥɟɧɢɢ ɩɢɳɢ ɢɫɩɨɥɶɡɭɣɬɟ ɨɛɟɡɠɢɪɟɧɧɨɟ ɢɥɢ 1%-ɧɨɟ ɦɨɥɨɤɨ. ɦɟɫɬɨ
ɫɥɢɜɨɤ ɞɨɛɚɜɥɹɣɬɟ ɜ ɩɢɲɭ ɦɨɥɨɱɧɵɣ ɩɨɪɨɲɨɤ.
________________________________________________________________________________________________________
GNLD- ɧɟɡɚɜɢɫɢɦɨɫɬɶ, ɡɞɨɪɨɜɶɟ ɢ ɭɫɩɟɯ www.sikora.ee
• ɬɞɟɥɹɣɬɟ ɨɬ ɩɬɢɱɶɟɝɨ ɦɹɫɚ ɲɤɭɪɤɭ. 100 ɝ ɛɪɨɣɥɟɪɚ ɫɨ ɲɤɭɪɤɨɣ ɫɨɞɟɪɠɢɬ 7
ɝɪɚɦɦɨɜ ɠɢɪɚ, ɛɟɡ ɧɟɺ - ɬɨɥɶɤɨ 3 ɝɪɚɦɦɚ. ɬɞɟɥɹɣɬɟ ɠɢɪ ɨɬ ɫɜɢɧɢɧɵ ɢ ɝɨɜɹɞɢɧɵ.
7. ɨɯɪɚɧɟɧɢɟ ɠɟɥɚɟɦɨɝɨ ɜɟɫɚ
ɫɥɢ ɵ ɞɨɫɬɢɝɥɢ ɫɜɨɟɝɨ ɢɞɟɚɥɶɧɨɝɨ ɜɟɫɚ, ɧɚɫɬɚɥɨ ɜɪɟɦɹ ɩɪɚɡɞɧɨɜɚɬɶ ɪɨɠɞɟɧɢɟ
ɚɲɟɝɨ ɧɨɜɨɝɨ ə! ɵ ɱɭɜɫɬɜɭɟɬɟ ɩɪɢɥɢɜ ɫɢɥ, ɬɟɩɟɪɶ ɵ ɜɥɚɫɬɜɭɟɬɟ ɧɚɞ ɫɜɨɢɦɢ
ɩɪɢɜɵɱɤɚɦɢ ɩɢɬɚɧɢɹ, ɭɜɚɠɚɟɬɟ ɫɟɛɹ, ɵ ɛɨɥɟɟ ɫɚɦɨɭɜɟɪɟɧɧɵ, ɚ ɚɲɟ ɡɞɨɪɨɜɶɟ
ɭɥɭɱɲɢɥɨɫɶ ɢ ɫɚɦɨɱɭɜɫɬɜɢɟ ɩɪɟɤɪɚɫɧɨɟ. ɩɨɦɨɳɶɸ ɩɪɨɝɪɚɦɦɵ GR
2
Control ɚɦ ɭɞɚɫɬɫɹ
ɩɨɯɭɞɟɬɶ ɢ ɩɨɩɪɚɜɢɬɶ ɫɜɨɺ ɡɞɨɪɨɜɶɟ. ɪɨɯɨɞɹ ɩɪɨɝɪɚɦɦɭ, ɵ ɭɡɧɚɟɬɟ, ɤɚɤɢɟ ɩɪɨɞɭɤɬɵ
ɩɨɥɟɡɧɵ ɞɥɹ ɚɲɟɝɨ ɡɞɨɪɨɜɶɹ, ɢ ɛɭɞɟɬɟ ɜ ɧɚɫɬɨɥɶɤɨ ɯɨɪɨɲɟɣ ɮɨɪɦɟ, ɱɬɨ ɛɭɞɟɬɟ ɜɢɞɟɬɶ ɢ
ɱɭɜɫɬɜɨɜɚɬɶ ɷɬɨ.
ɵ ɧɚɭɱɢɬɟɫɶ ɜɵɛɢɪɚɬɶ ɩɪɚɜɢɥɶɧɭɸ ɟɞɭ ɢ ɚɤɬɢɜɧɨ ɞɜɢɝɚɬɶɫɹ ɜ ɧɚɩɪɚɜɥɟɧɢɢ ɭɥɭɱɲɟɧɢɹ
ɫɜɨɟɣ ɮɢɝɭɪɵ.
ɚɭɱɧɨ ɪɚɡɪɚɛɨɬɚɧɧɚɹ ɩɪɨɝɪɚɦɦɚ GR
2
Control ɩɨɦɨɠɟɬ ɚɦ ɷɮɮɟɤɬɢɜɧɨ, ɛɟɡɨɩɚɫɧɨ ɢ
ɩɪɢɹɬɧɨ ɩɨɯɭɞɟɬɶ ɧɚɫɬɨɥɶɤɨ, ɧɚ ɫɤɨɥɶɤɨ ɵ ɫɚɦɢ ɷɬɨɝɨ ɯɨɬɢɬɟ.
ɬɤɪɨɣɬɟ ɞɥɹ ɫɟɛɹ ɫɬɪɨɣɧɭɸ ɮɢɝɭɪɭ, ɨ ɤɨɬɨɪɨɣ ɵ ɜɫɟɝɞɚ ɦɟɱɬɚɥɢ. ɨɱɭɜɫɬɜɭɣɬɟ ɧɨɜɵɣ
ɫɬɢɥɶ ɢ ɜɤɭɫ ɠɢɡɧɢ, ɤɨɬɨɪɵɣ ɚɫ ɠɞɺɬ! ɪɨɝɪɚɦɦɚ GR Control - ɷɬɨ ɫɩɨɫɨɛ ɩɨɯɭɞɟɬɶ, ɧɟ
ɢɦɟɸɳɢɣ ɤɨɧɤɭɪɟɧɰɢɢ. ɗɬɨ ɨɛɟɫɩɟɱɢɜɚɟɬ ɧɚɭɱɧɚɹ ɨɫɧɨɜɚ ɩɪɨɝɪɚɦɦɵ, ɱɬɨ ɞɚɠɟ ɛɟɡ
ɜɢɞɢɦɵɯ ɪɟɡɭɥɶɬɚɬɨɜ ɭɛɟɠɞɚɟɬ ɥɸɞɟɣ. GR
2
Control, ɬɜɺɪɞɨɟ ɪɟɲɟɧɢɟ ɢ ɠɟɥɚɧɢɟ ɜɵɣɬɢ ɢɡ
ɛɨɪɶɛɵ ɩɨɛɟɞɢɬɟɥɟɦ - ɜɨɬ ɬɨ, ɱɬɨ ɚɦ ɞɥɹ ɷɬɨɝɨ ɧɟɨɛɯɨɞɢɦɨ.
GNLD - продукты, которые изменят Вашу жизнь.
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GNLD- ɧɟɡɚɜɢɫɢɦɨɫɬɶ, ɡɞɨɪɨɜɶɟ ɢ ɭɫɩɟɯ www.sikora.ee
ɟɪɟɞ ɚɦɢ ɩɟɪɟɱɟɧɶ ɩɪɨɞɭɤɬɨɜ, ɤɨɬɨɪɵɦɢ ɵ ɦɨɠɟɬɟ ɫɦɟɥɨ ɧɚɫɥɚɠɞɚɬɶɫɹ ɢ ɤɨɬɨɪɵɯ ɫɬɨɢɬ ɢɡɛɟɝɚɬɶ ɜ
ɪɚɦɤɚɯ ɩɪɨɝɪɚɦɦɵ GR
2
Control. ɭɫɬɶ ɨɧ ɛɭɞɟɬ ɜɫɟɝɞɚ ɫ ɚɦɢ.
ɚɫɥɚɠɞɚɣɫɹ
ɡɛɟɝɚɣ
ɚɩɢɬɤɢ
.
(ɨɠɧɨ ɢɫɩɨɥɶɡɨɜɚɬɶ ɜɤɭɫɨɜɵɟ ɞɨɛɚɜɤɢ, ɧɟ ɫɨɞɟɪɠɚɳɢɟ ɤɚɥɨɪɢɣ)
Aloe Vera Plus
ɥɤɨɝɨɥɶɧɵɟ ɧɚɩɢɬɤɢ (ɩɢɜɨ, ɜɢɧɨ, ɤɨɤɬɟɣɥɢ)
ɚɤɚɨ (ɪɚɫɬɜɨɪɺɧɧɨɟ ɜ ɜɨɞɟ, ɧɟ ɫɨɞɟɪɠɚɳɟɟ
ɚɯɚɪɨɫɨɞɟɪɠɚɳɢɟ ɧɚɩɢɬɤɢ (ɩɨɞɫɥɚɳɺɧɧɵɟ
ɠɢɪ ɢ ɫɚɯɚɪ)
ɫɚɯɚɪɨɦ ɢ ɞɪɭɝɢɦɢ ɜɟɳɟɫɬɜɚɦɢ, ɫɨɞɟɪɠɚɳɢɦɢ
ɨɮɟ (ɨɛɵɱɧɵɣ, ɯɨɥɨɞɧɵɣ ɤɨɮɟ, cappuccino,
ɤɚɥɨɪɢɢ, ɫɢɪɨɩɵ )
espresso, cafe au lait, ɛɟɡ ɫɚɯɚɪɚ, ɦɨɠɧɨ ɫ
ɨɤ
ɨɛɟɡɠɢɪɟɧɧɵɦ ɢɥɢ 1%-ɧɵɦ ɦɨɥɨɤɨɦ)
ɪɭɤɬɨɜɵɟ ɧɚɩɢɬɤɢ, ɧɟ ɫɨɞɟɪɠɚɳɢɟ ɫɚɯɚɪɚ
ɭɥɶɨɧ
ɑɚɣ (ɜɫɟɯ ɜɢɞɨɜ, ɛɟɡ ɫɚɯɚɪɚ)
ɨɞɚ (ɨɛɵɱɧɚɹ, ɦɢɧɟɪɚɥɶɧɚɹ,
ɤɚɪɛɨɧɢɡɢɪɨɜɚɧɧɚɹ, ɛɟɡ ɜ
ɤɭɫɨɜɵɯ ɞɨɛɚɜɨɤ)
ɯɥɚɞɢɬɟɥɶɧɵɟ ɧɚɩɢɬɤɢ, ɫɨɞɟɪɠɚɳɢɟ ɦɚɥɨ
ɤɚɥɨɪɢɣ
ɚɬɭɪɚɥɶɧɵɣ ɫɨɤ (ɜɵɠɚɬɵɣ), ɛɟɡ ɫɚɯɚɪɚ
ɨɥɨɱɧɵɟ ɩɪɨɞɭɤɬɵ
ɪɨɫɬɨɤɜɚɲɚ: 1%
-
ɧɚɹ ɢ ɩɚɯɬɚ
ɦɟɬɚɧɚ,
Creme
Fraiche
, ɢɥɢ ɮɪɚɧɰɭɡɫɤɚɹ
ɨɝɭɪɬ ɨɛɟɡɠɢɪɟɧɧɵɣ, ɛɟɡ ɜɤɭɫɨɜɵɯ ɞɨɛɚɜɨɤ
ɫɦɟɬɚɧ
ɚ
(ɦɨɠɧɨ ɞɨɛɚɜɢɬɶ2 ɫɭɩɨɜɵɟ ɥɨɠɤɢ ɫɜɟɠɢɯ
ɨɝɭɪɬ (ɠɢɪɧɵɟ, ɫ ɜɤɭɫɨɜɵɦɢ ɞɨɛɚɜɤɚɦɢ)
ɹɝɨɞ ɢɥɢ ɮɪɭɤɬɨɜ)
ɨɝɭɪɬɨɜɨɟ ɦɨɪɨɠɟɧɨɟ
əɣɰɨ ɤɭɪɢɰɵ, ɛɟɥɨɤ (ɜɚɪɺɧɵɣ, ɩɚɪɟɧɵɣ,
ɨɪɨɠɟɧɨɟ
ɩɨɞɠɚɪɟɧɧɵɣ ɧɚ ɬɟɮɥɨɧɨɜɨɣ ɫɤɨɜɨɪɨɞɟ)
ɥɢɜɤɢ (ɥɸɛɵɟ)
ɜɨɪɨɝ
ɵɪ Mozzarella
ɨɦɚɲɧɢɣ ɫɵɪ
ɢɪɧɚɹ ɩɪɨɫɬɨɤɜɚɲɚ
ɟɠɢɪɧɵɣ ɫɵɪ (ɠɢɪɚ ɦɟɧɶɲɟ 17%)
ɨɪɬɚ ɠɢɪɧɨɝɨ ɫɵɪɚ (ɫɥɢɜɨɱɧɵɣ ɫɵɪ)
ɟɠɢɪɧɵɣ ɩɥɚɜɥɟɧɵɣ ɫɵɪ
ɢɪɧɵɣ ɤɟɮɢɪ
əɢɱɧɵɣ ɩɨɪɨɲɨɤ
ɢɪɧɵɟ ɢɡɞɟɥɢɹ ɢɡ ɬɜɨɪɨɝɚ
ɨɥɨɱɧɵɣ ɩɨɪɨɲɨɤ ɛɟɡ ɠɢɪɚ
ɚɥɨɠɢɪɧɨɟ ɢ ɰɟɥɶɧɨɟ
ɦɨɥɨɤɨ
ɨɥɨɤɨ: ɨɛɟɡɠɢɪɟɧɧɨɟ ɢ 1%-ɧɨɟ
Tofu
ɪɨɢɡɜɨɞɧɵɟ ɡɟɪɧɨɜɵɯ (ɯɥɟɛ,
ɵɩɟɱɤɚ (ɩɪɨɢɡɜɨɞɧɵɟ ɯɥɟɛɚ,
ɭɬɪɟɧɧɢɟ ɡɚɜɬɪɚɤɢ)
ɭɬɪɟɧɧɢɟ ɡɚɜɬɪɚɤɢ)
ɬɪɭɛɢ
All Bran
ɚɪɟɥɶɫɤɢɟ ɩɢɪɨɠɤɢ
ɸɫɥɢ
ɟɩɢɤ ɢɡ ɨɜɫɹɧɵɯ ɨɬɪɭɛɟɣ
ɭɯɚɪɢ
(ɩɨɞɠɚɪɟɧɧɵɟ,
ɬɪɭɛɢ (ɪɠɚɧɵɟ, ɨɜɫɹɧɵɟ, ɩɲɟɧɢɱɧɵɟ)
ɭɥɢɱɢ
ɩɨɞɫɥɚɳɺɧɧɵɟ)
ɸɫɥɢ (ɧɟ ɩɨɞɠɚɪɟɧɧɵɟ, ɦɚɥɨɠɢɪɧɵɟ, ɧɟ
ɭɬɪɟɧɧɢɟ ɡɚɜɬɪɚɤɢ
ɥɚɞɶɢ
ɩɨɞɫɥɚɳɟɧɧɵɟ)
(ɤɪɨɦɟ ɬɟɯ, ɱɬɨ
ɥɢɧɵ
ɠɚɧɨɣ ɯɥɟɛ
ɪɟɤɨɦɟɧɞɭɟɦɵ )
ɨɩɤɨɪɧ
ɟɩɢɤ
ɵɩɟɱɤɢ
ɚɧɢɪɨɜɨɱɧɵɟ ɫɭɯɚɪɢ
ɪɭɩɧɨɡɟɪɧɢɫɬɵɣ ɯɥɟɛ
ɟɱɟɧɶɟ
ɭɥɤɚ
ɟɪɧɨɜɵɟ pita
ɫɟ ɪɚɮɢɧɢɪɨɜɚɧɧɵɟ
ɨɥɺɧɵɣ ɤɪɟɤɟɪ ɢ
ɟɪɧɨɜɵɟ tortilla
ɦɭɱɧɵɟ ɢɡɞɟɥɢɹ
ɩɟɱɟɧɶɟ
ɟɪɧɨɜɵɟ ɯɥɨɩɶɹ ɞɥɹ ɤɚɲ (ɪɠɚɧɵɟ, ɨɜɫɹɧɵɟ,
ɪɨɢɡɜɨɞɧɵɟ ɯɥɟɛɚ
ɨɧɱɢɤɢ
ɹɱɦɟɧɧɵɟ, ɝɪɟɱɧɟɜɵɟ, ɫɦɟɲɚɧɧɵɟ)
(ɤɪɨɦɟ ɬɟɯ, ɱɬɨ
ɨɪɬɵ
ɡɞɟɥɢɹ ɢɡ ɡɟɪɧɨɜɵɯ
ɪɟɤɨɦɟɧɞɭɟɦɵ )
ɚɮɥɢ
ɭɤɭɪɭɡɧɚɹ ɤɪɭɩɚ
ɟɧɫɤɢɟ ɛɭɥɨɱɤɢ
ɚɧɧɚɹ ɤɪɭɩɚ
ɚɫɥɟɧɵɟ ɪɨɠɤɢ
Muffins-ɵ
________________________________________________________________________________________________________
GNLD- ɧɟɡɚɜɢɫɢɦɨɫɬɶ, ɡɞɨɪɨɜɶɟ ɢ ɭɫɩɟɯ www.sikora.ee
ɪɭɤɬɵ
(ɚɡɪɟɲɟɧɚ ɨɞɧɚ ɩɨɪɰɢɹ ɡɚ ɨɞɢɧ ɩɪɢɟɦ ɩɢɳɢ: ɨɤɨɥɨ 150-240 ɝ.)
ɧɚɧɚɫ
ɚɧɚɧ
ɛɪɢɤɨɫ
ɢɧɢɤɢ
ɪɛɭɡ
ɨɧɫɟɪɜɢɪɨɜɚɧɧɵɟ ɮɪɭɤɬɵ
ɪɟɣɩɮɪɭɤɬ
ɨɤɨɫɨɜɵɣ ɨɪɟɯ
•
ɚɪɚɦɛɨɥɚ
ɭɲɺɧɵɟ ɮɪɭɤɬɵ ɜ ɣɨɝɭɪɬɨɜɨɣ ɝɥɚɡɭɪɢ
ɢɜɢ
ɭɲɺɧɵɟ ɮɪɭɤɬɵ, ɢɡɸɦ
ɢɲɧɹ
ɚɧɝɨ
ɚɧɞɚɪɢɧ
ɚɪɦɟɥɚɞ
əɝɨɞɵ (ɥɸɛɵɟ)
ɚɪɟɧɶɟ, ɞɠɟɦ
ɵɧɹ (ɜɫɟɯ ɫɨɪɬɨɜ)
ɪɭɤɬɨɜɵɟ ɫɨɭɫɵ
ɟɤɬɚɪɢɧ
ɪɭɤɬɨɜɵɟ ɫɨɤɢ (ɩɨɞɫɥɚɳɺɧɧɵɟ ɫɚɯɚɪɨɦ)
ɚɩɚɣɹ (ɫɜɟɠɚɹ)
ɪɭɲɚ
ɥɢɜɚ
ɐɢɬɪɭɫɨɜɵɟ
ɢɧɨɝɪɚɞ
ɟɪɫɢɤ
əɛɥɨɤɨ
ɨɝɚɬɵɟ ɛɟɥɤɚɦɢ ɩɪɨɞɭɤɬɵ
(ɨɥɶɤɨ ɨɞɧɚ ɩɨɪɰɢɹ ɡɚ ɨɞɢɧ ɩɪɢɺɦ ɩɢɳɢ: ɦɹɫɚ ɨɤɨɥɨ 100 ɝ, ɪɵɛɵ ɢɥɢ ɩɬɢɰɵ ɨɤɨɥɨ 120 ɝ.
ɩɨɬɪɟɛɥɹɬɶ ɜ ɬɭɲɺɧɨɦ, ɡɚɩɟɱɺɧɧɨɦ ɜ ɝɪɢɥɟ, ɜɚɪɺɧɨɦ ɢɥɢ ɩɚɪɟɧɨɦ ɜɢɞɟ. ɡɛɟɝɚɬɶ ɜ
ɩɚɧɢɪɨɜɚɧɧɨɦ, ɩɟɪɟɠɚɪɟɧɧɨɦ ɢɥɢ ɨɛɠɚɪɟɧɧɨɦ ɜɢɞɟ.)
ɪɨɣɥɟɪ (ɛɟɡ ɲɤɭɪɤɢ)
ɨɫɬɧɚɹ ɫɜɢɧɢɧɚ
ɪɨɣɥɟɪ (ɩɨɞɠɚɪɟɧɧɵɣ, ɫɨ ɲɤɭɪɤɨɣ ɢɥɢ ɛɟɡ)
ɪɨɥɶɱɚɬɢɧɚ
(ɧɚɩɪɢɦɟɪ, ɩɨɫɬɧɵɣ
ɵɛɧɵɟ ɩɚɥɨɱɤɢ
ɵɛɚ: ɜɫɹ ɫɜɟɠɚɹ ɢ
ɠɚɪɟɧɵɣ ɤɭɫɨɤ,
ɵɛɧɵɟ ɤɨɧɫɟɪɜɵ (ɜ ɦɚɫɥɟ)
ɡɚɦɨɪɨɠɟɧɧɚɹ ɪɵɛɚ
ɤɚɪɛɨɧɚɬ, ɜɵɪɟɡɤɚ)
ɚɪɺɧɚɹ ɤɨɥɛɚɫɚ
ɧɞɸɤ (ɛɟɡ ɲɤɭɪɤɢ)
ɟɠɢɪɧɵɣ ɝɨɜɹɠɢɣ
ɨɜɹɠɢɣ ɮɚɪɲ (ɛɨɥɶɲɟ 10%)
ɧɞɸɲɚɱɶɹ ɜɟɬɱɢɧɚ
ɮɚɪɲ (ɫ ɫɨɞɟɪɠɚɧɢɟɦ
ɢɪɧɵɟ ɤɭɫɤɢ ɝɨɜɹɞɢɧɵ
ɚɥɶɦɚɪ (ɫɜɟɠɢɣ)
ɠɢɪɚ ɦɟɧɶɲɟ 10%)
ɟɱɟɧɶ
ɪɚɛɵ
ɨɫɬɧɚɹ ɝɨɜɹɞɢɧɚ
ɢɜɟɪɧɚɹ ɤɨɥɛɚɫɚ
ɪɟɜɟɬɤɢ
ɦɚɪ
ɬɤɚ
ɫɬɪɢɰɵ
ɢɱɶ
ɟɤɨɧ
ɟɠɢɪɧɚɹ ɛɚɪɚɧɢɧɚ
ɭɧɟɰ (ɜ ɫɜɨɺɦ ɫɨɤɭ)
ɚɥɹɦɢ
ɟɠɢɪɧɚɹ ɜɟɬɱɢɧɚ
ɟɥɹɬɢɧɚ
ɚɪɞɟɥɶɤɢ, ɫɨɫɢɫɤɢ, ɤɨɥɛɚɫɤɢ
ɝɥɟɜɨɞɵ (ɛɨɝɚɬɵɟ ɤɪɚɯɦɚɥɨɦ ɩɪɨɞɭɤɬɵ)
(ɨɥɶɤɨ ɨɞɧɚ ɩɨɪɰɢɹ ɡɚ ɨɞɢɧ ɩɪɢɺɦ ɩɢɳɢ: ɛɨɛɨɜ ɨɤɨɥɨ 120-240 ɝ, ɨɫɬɚɥɶɧɨɝɨ 100-240 ɝ.)
Cous
-
cous
ɚɪɬɨɮɟɥɶ ɪɢ
ɨɪɨɯ
ɚɪɬɨɮɟɥɶ (ɜɚɪɟɧɵɣ, ɠɚɪɟɧɵɣ)
ɜɺɫ
ɚɪɬɨɮɟɥɶɧɵɟ ɱɢɩɫɵ
ɑɟɱɟɜɢɰɚ
ɨɧɫɟɪɜɢɪɨɜɚɧɧɵɟ ɛɨɛɵ ɜ ɬɨɦɚɬɧɨɦ ɫɨɭɫɟ
ɨɛɵ (ɫɚɞɨɜɵɟ ɛɨɛɵ, ɤɪɚɫɧɵɟ ɛɨɛɵ
Kidney
ɢ
ɚɤɚɪɨɧɧɵɟ ɢ
ɡɞɟɥɢɹ, ɢɥɢ ɩɚɫɬɚ (ɢɡ
ɞɪ.)
ɪɚɮɢɧɢɪɨɜɚɧɧɨɣ ɦɭɤɢ, ɬ.ɟ. ɛɟɥɵɟ)
ɢɫ (ɰɟɥɶɧɵɟ ɡɺɪɧɚ, ɞɢɤɢɣ ɪɢɫ (wild rice))
ɢɫ (ɛɟɥɵɣ ɢ ɪɢɫ ɛɵɫɬɪɨɝɨ ɩɪɢɝɨɬɨɜɥɟɧɢɹ)
ɪɟɱɢɯɚ
ɨɥɺɧɵɟ ɩɚɥɨɱɤɢ
ɟɪɧɨɜɵɟ ɦɚɤɚɪɨɧɧɵɟ ɢɡɞɟɥɢɹ
ɭɩɵ (ɤɪɨɦɟ ɬɟɯ, ɱɬɨ ɩɪɢɜɟɞɟɧɵ ɜ ɩɪɢɦɟɪɟ
ɟɪɧɨɜɨɣ ɪɢɫ
ɦɟɧɸ ɢɥɢ ɩɪɢɝɨɬɨɜɥɟɧɵ ɢɡ ɞɨɡɜɨɥɟɧɧɵɯ
ɟɪɧɨɜɚɹ ɩɲɟɧɢɰɚ
ɨɜɨɳɟɣ )
ɚɫɨ
Tortilla
________________________________________________________________________________________________________
GNLD- ɧɟɡɚɜɢɫɢɦɨɫɬɶ, ɡɞɨɪɨɜɶɟ ɢ ɭɫɩɟɯ www.sikora.ee
ɜɨɳɢ
(ɨ ɞɜɭɯ ɩɨɪɰɢɣ ɡɚ ɨɞɢɧ ɩɪɢɺɦ ɩɢɳɢ: ɨɤɨɥɨ 120
-
240 ɝ. ɩɨɬɪɟɛɥɹɬɶ ɜ ɬɭɲɺɧɨɦ, ɡɚɩɟɱɺɧɧɨɦ ɜ
ɝɪɢɥɟ, ɫɵɪɨɦ, ɠɚɪɟɧɨɦ ɧɚ ɬɟɮɥɨɧɨɜɨɣ ɫɤɨɜɨɪɨɞɟ, ɜɚɪ
ɺɧɨɦ ɜ ɧɟɠɢɪɧɨɦ ɛɭɥɶɨɧɟ, ɩɚɪɟɧɨɦ, ɜɢɞɟ.
ɡɛɟɝɚɬɶ ɷɬɢ ɩɪɨɞɭɤɬɵ ɜ ɩɚɧɢɪɨɜɚɧɧɨɦ, ɠɚɪɟɧɨɦ ɢ ɩɟɪɟɠɚɪɟɧɧɨɦ ɜɢɞɟ.)
ɚɞɨɜɵɣ
ɢɫɬɶɹ ɫɚɥɚɬɚ
ɟɞɢɫ
ɜɨɤɚɞɨ (ɩɨɞɯɨɞɢɬ ɞɥɹ ɡɚɤɭɫɤɢ)
ɝɨɪɨɯ
ɐɜɟɬɧɚɹ
ɪɢɛɵ
ɨɥɺɧɵɟ ɨɝɭɪɰɵ (ɦɚɪɢɧɨɜɚɧɧɵɟ)
•
ɪɬɢɲɨɤ
ɤɚɩɭɫɬɚ
ɩɚɪɠɚ
ɚɪɬɨɮɟ
ɥɶ (ɜ ɥɸɛɨɦ ɜɢɞɟ)
ɚɤɥɚɠɚɧ
ɥɢɜɤɢ
ɩɚɪɠɟɜɚɹ
ɵɤɜɚ
ɨɫɬɤɢ
ɬɪɭɱɤɢ
ɤɚɩɭɫɬɚ
ɭɤɭɪɭɡɚ
ɛɚɦɛɭɤɚ
ɩɚɩɪɢɤɢ
ɚɯɚɪɧɵɣ
ɥɢɜɤɢ (ɤɨɧɫɟɪɜɢɪɨɜɚɧɧɵɟ ɜ ɦɚɫɥɟ)
ɢɫɥɚɹ
ɨɪɤɨɜɶ
ɝɨɪɨɯ
ɚɫɬɟɪɧɚɤ
ɤɚɩɭɫɬɚ
(ɫɵɪɚɹ)
ɨɦɢɞɨɪ,
ɨɪɤɨɜɶ (ɜɚɪɺɧɚɹ)
ɜɚɲɟɧɵɟ
ɭɤ
-
ɩɨɪɟɣ
ɩɸɪɟ ɢɡ
ɜ
ɟɤɥɚ
ɨɝɭɪɰɵ
ɪɚɫɧɚɹ
ɩɨɦɢɞɨɪɨɜ
ɢɬɚɣɫɤɚɹ
ɤɚɩɭɫɬɚ
ɬɪɭɱɤɢ
ɤɚɩɭɫɬɚ
ɟɥɺɧɚɹ
ɱɢɥɢɣɫɤɨɝɨ
ɚɪɨɞɵɲɢ
ɤɚɩɭɫɬɚ
ɩɟɪɰɚ
ɪɸɤɜɚ
ɪɸɫɫɟɥɶɫɤɚɹ
ɭɪɟɰɤɢɟ
ɝɭɪɟɰ
ɤɚɩɭɫɬɚ
ɛɨɛɵ
ɑɟɫɧɨɤ
ɚɛɚɱɨɤ
ɚɪɧɢɪ
(ɩɨɬɪɟɛɥɹɬɶ ɭɦɟɪɟɧɧɨ)
ɢɫɥɚɹ ɤɚɩɭɫɬɚ
ɨɞɥɢɜɤɢ
ɞɥɹ ɫɚɥɚɬɚ
ɭɯɚɪɢ
Crouton
(ɤ ɫɚɥɚɬɭ)
ɦɛɢɪɶ
(ɧɟɠɢɪɧɵɟ ɢɥɢ
ɚɣɨɧɟɡ
ɑɟɫɧɨɤ
ɜɢɧɧɨ
-
ɭɤɫɭɫɧɵɟ
ɚɪɢɧɨɜɚɧɧɵɟ ɨɝɭɪɰɵ
ɟɠɢɪɧɚɹ ɩɨɞɥɢɜɤɚ
ɫɨɭɫɵ,
ɬɨɥɶɤɨ 4
ɥɢɜɤɢ ɜ ɦɚɫɥɟ
ɢɡ ɫɦɟɬɚɧɵ,
ɱɚɣɧɨɣ ɥɨɠɤɢ ɜ ɞɟɧɶ)
ɪɟɯɨɜɨɟ ɦɚɫɥɨ
ɧɟɠɢɪɧɵɟ
ɚɥɶɫɚ
ɚɪɞɢɧɵ
ɮɪɚɧɰɭɡɫɤ
ɢɟ ɫɥɢɜɤɢ
ɭɤ
ɟɦɟɱɤɢ (ɩɨɞɫɨɥɧɭɯɚ ɢ ɬɵɤɜɵ, ɠɚɪɟɧɵɟ,
(
creme
fraiche
)
ɢɦɨɧɧɵɣ ɫɨɤ
ɩɨɫɨɥɟɧɧɵɟ)
ɟɠɢɪɧɵɣ ɦɚɣɨɧɟɡ
ɨɟɜɚɹ
ɩɨɞɥɢɜɤɚ
ɪɚɞɢɰɢɨɧɧɵɟ ɩɨɞɥɢɜɤɢ ɞɥɹ ɫɚɥɚɬɚ
ɪɢɩɪɚɜɵ (ɜɫɟ)
Tahini
(ɩɚɫɬɚ ɢɡ ɫɟɦɹɧ
ɚɪɝɚɪɢɧ , ɫɦɟɫɢ
ɫɟɡɚɦɚ)
ɪɚɫɬɢɬɟɥɶɧɨɝɨ ɠɢɪɚ
ɨɦɚɬɧɵɣ ɤɟɬɱɭɩ
(ɬɨɥɶɤɨ 1 ɱɚɣɧɭɸ
(ɬɨɥɶɤɨ 1 ɱɚɣɧɭɸ
ɥɨɠɤɭ ɜ ɞɟɧɶ)
ɥɨɠɤɭ ɜ ɞɟɧɶ)
ɪɟɧ
ɚɫɥɨ,
ɦɨɥɨɱɧɵɣ
ɥɢɜɤɢ
ɠɢɪ (ɬɨɥɶɤɨ 1 ɱɚɣɧɭɸ
(ɤɨɧɫɟɪɜɢɪɨɜɚɧɧɵɟ ɜ
ɥɨɠɤɭ ɜ ɞɟɧɶ)
ɜɨɞɟ)
ɚɫɥɨ (ɨɥɢɜɤɨɜɨɟ,
ɵɪ
Parmesan
(ɞɨ 1
ɪɚɩɫɨɜɨɟ, ɨɪɟɯɨɜɨɟ)
ɱɚɣɧɨ
ɣ ɥɨɠɤɢ ɜ ɞɟɧɶ)
ɥɚɞɨɫɬɢ
(ɫɦ. ɦɨɥɨɱɧɵɟ ɩɪɨɞɭɤɬɵ ɢ ɮɪɭɤɬɵ)
ɯɥɚɞɢɬɟɥɶɧɵɟ
ɧɚɩɢɬɤɢ, ɫɨɞɟɪɠɚɳɢɟ ɦɚɥɨ
ɨɧɮɟɬɵ
ɤɚɥɨɪɢɣ
ɒɨɤɨɥɚɞ
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Димитрий
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