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10 ISHAPE MA~ 2012


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SHAPE MA~ 2012 111


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12 1SHAPE MA~ 2012

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SHAPE MA~ 2012 113


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SHAPE MA~ 2012 115


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16 1SHAPE MA~ 2012

nonHbiM np111BOAOM. SUBARU XV- 3TO

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18 1SHAPE MA~ 2012


TEKCT: MAPTA P~L\ I<!>OTO: POMAH K A A A P~~ . nP EAOCTABilEHbl nPECC-CilY>K60~ AllEKCAHAPbl CEPOBO~ . SHUTTER STOCK, A PX~B >K YPH Ail A IMAKH!)I( HnPH~ECKA: OllEC~ nOTAnOBA

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SHAPE MA~ 2012 119


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C6anaHc111poBaHHa~ AllleTa -

rapaHTIII~

nen<oro noxyAeHIII~ 111 CTOiill<oro pe3ynbTaTa. 0AHai<O np111 Bbl6ope CIIICTeMbl nii!TaHIII~ Mbl llacTo py~<oBOACTByeMc~ «npoBepeHHbiMIII» pei<OMeHAal...llll~MIIl, I<OTOpble, Ha CaMOM Aene, n1116o He pa6oTaiOT, n1116o ycTapenlll. 6onbwoe 3HalleHIIle 111rpaeT 111 Haw npownbllil onbiT. Hanp111Mep, MHOrllle llacTo BCnOMIIIHaiOT AllieTllllleCI<Oe MeHIO, 6narOAap~ I<OTOpoMy 6biCTpo AOCTIIlrnlll pe3ynbTaTa. lt1 Hlllllero, liTO OH 6bln HeAonroBeliHbllil,- rnaBHoe, liTO 6bln! Ecn111 BaM HaAoeno xyAeTb, a noTOM BHOBb Ha6111paTb Bee, nonpo6yli1Te COCTaBIIITb AllleTy Ha ocHoBe MeHIO repo111Hb cneunpoei<Ta.

I

20 SHAPE MA~ 2012

TEKa: KCEH~H YnbHHOBA I <I>OTO: BnAA~M~P nYKbHHOB I SHUTTERSTOCK I MAKHH)I( HnPH~ECKA: TATbHHA KOfA~

Cmapbte npaewta

Hoebte npaeu.na

• 4eM MeHbWe ewb, reM H~>Ke Bee

• EA~M Bee HarypallbHOe, e4~TaH

• HaAo ory4~Tb ee6H OT eJlaAKOro HaBeerAa • ~3-3a cro11a HY>KHO BCTaBaTb e 4YBCTBOM rDllOAa • YmeBOAbl noe11e 17:00 nepeXOAHT B>K~p

Ka11op~~

• no3BOJlHeM ee6e Aeeepr BOeHOBHOLil np~eM n~LU~

• EA~M AOebiTa • Y>K~HaeM KaweLilnOBbiWaeM o6MeH Be[UeCTB


CnEUnPOEKT XYilEEM BMECTE

Pl!1Ta

n., 20 JleT

Pon.

168 CM 74,5 Kr

Bee ceVIYac.

J::..J:::..

Cei.14ac fl mnaiOCb no-HoBoMy: Apo6-

. . Hbli-1 np111eM nlllll\111, nof!BI!Inocb 6onbwoe I<Ofllll4eCTBO OBOll\ei-1. (Ha4ana MHe 3TO AaBanocb c rpyAoM, HO noTI!IXOHbi<Y np111Bb1Kaewb 111 Ha41!1Haewb nony4aTb yAOBOnbCTBI!Ie or OBOll\ei-1. CaM pa1.11110H n04TIII Hl!l4eM He ornl!l4aercf! OT npe>KHero, HO XOTeflOCb 6bl nOAefli!ITbCfl HeKoropbiMIII Aeranf!MIII, YAIIIBIIIBWIIIMIII MeHfl: so-nepsbiX, s MOeM MeHIO cei.14ac oTCyrCTsyer caxap (cnaAOCTIII, i.1oryprbl c HanonHIIITenfiMIII, COYCbl, l.lyKaTbl, KOHI.IeHTp111pOBaHHble COKIII) . 0Ka3b1Baercfl, paHbwe fl norpe6nf!na MHoro caxapa, BeAb ero A06asnf!IOT B pa3Hble npoAyKrbi! BHIIIMarenbHee 41!1Tal0 ynaKOBKIII. Bo-sropb1X, HopManiii30Banocb HaCTpoeHIIIe: HeT 6onbwe TaKI!IX nepenaAOB, KaK paHbWe, a 3Ha41!1T, HeT >KenaHI!Ifl 3aecrb nnoxoe HaCTpoeHI!Ie cnaAKIIIM . B-rpeTbiiiX, 3Hepr111111 xsaraer AO H04111, nponan111 nepi!IOAbl, KOrAa fl 4YBCTBOBana ce6f! pa361!1TOi.1 111 yCTaswei-1. ~

MapHHa CTYJlEH~K~HA, AHero-

nor, 3aMecnnenb maaHoro apa'la KllHHHKH «I!JaKTOp BeCa>>: «Mapro -

HaCTOflll\llli-1 6oe1.1: OHa Tll\a-

renbHO np111Aep>K111BaeTCfl peKOMeHAal.lllli-1, n03TOMY nporpecc eCTb! no IIIMneAaHCOMerp111111 Mbl ycraHOBI!Ifllll, 4TO npo111CXOAIIITYBe-

4,5 Kl

fll!l4eHI!Ie cKopocrl!l o6MeHa. TaK>Ke fl 3aMeTI!Ina, 4TO KO>Ka Ha fll!ll.le crana 3Ha41!1TenbHO 4111ll\e- MeHbwe AecpeKTOB 111 npblll\IIII<OB, nocne eAbl He 6ecnoKOIIIT Tfi>KeCTb B >KenyAKe, HeT <<HepBHOrQ>>ronOAa -

O>KI!IAaHI!Ifl

cneAyiOll\ero npllleMa nlllll\111 cpa3y nocne roro, KaK noen (opraHI!I3M y>Ke np111Bb1K K TOMy, 4TO ero BOBpeMfl Ill npaBI!IflbHO KOpMfiT). <llopM111pyeTCfl AOBepllle K ce6e, a 3Ha4111T, paCTeT Ill yKpennf!eTCfl ysepeHHOCTb 8 ce6e. npaBAa, Ha Ha4aflbHOM 3Tane nporpaMMbl cpa6oran np111Bbi4Hbli.1 MexaHI!I3M orpaHIII4eHIIIfl, HO noroM see npowno».

22 1SHAPE MA~ 2012


YTO MEWAET nOXYDETb?

nPVlMEP ,QVlETbl

.-.. 4pe3MepHble orpaHL-14eHL'lfl Yro6bl c6anaHc111posaTb A111ery 111 He 111cnbiTbiBaTb nocTOflHHoe 4YBCTBO ronoAa, nonpo6yilne nepeliir111 Ha c111creMy «nopi..I1110HHOro» n111raH111fl. liMU•ItMi:lllmi «lt13-3a nona HY>KHO scrasarb c 4yscrsoM ronoAa>>. lml:teiiluM:II!ml «EA111M AOCbiTa».

KOHCTPYI<TOP ,QVlETbl

llopu;uouuoe nuTauue

• L1T06bl He 'lYBCTBOBaTb ronOA, eWbTe He MeHee 6 pal a AeHb. Cso6oAHOe KOm'l'lecrso >KHAKOCTH - 2 11. no >KeJiaHHIO, Bbl MO>KeTe A06aBIIRTb B 'laM MeA (HIIH HeKanopH11HbiM 3aMeHHTeJib caxapa Ha OCHOBe CTeBHH) a Ka'lecrse Aecepra. Canar 3anpasnnl1re pacTHTellbHbiM MaCJIOM, 11oryproM HJIH AHeTH'leCKOM CaJiaTHOM 3anpaBKOI1.

• nonpo6yliire COCTaBII1Tb CBOiii pai..III10H, Y4111Tb1Bafl o6beM 111 KOJ11114eCTBO n0p1..1111ili B COOTBeTCTBII1111 C Hawei/1 ra6111111..1ei/i.

•I I

I :

3epHOBble npoAyKTbl 111 t<apro¢enb.

ijlie*iljipiiiid ll.teiQIIII:Iii

lijeldjQI:Iil:iel l.t.JQIB61

30 r XllOnbe8, 30 rXIle6a, 8o rp111ca/ rpeYKii1/oacsu;K\o1 (roTOBbiX), 8o r Kapro¢eAA, 1/ 6ynoYKii1, 2 3 KpeKepa.

4-5

3-4cppyKTa/4-5 080-

orpaH111YeH111~).

100 r OBOW,~, 100 r $pYKT08, 30 r cyxo¢pyt<TOB.

>l<1>1pHOCTb MaKCI>1MYM 2%.

20Q-240 Mil MOJ10t<a/Ke¢1i1pa,

i.t.l:iiji#•id 0TAa8a~e

npeAnOYTeHVIe u,enbH03epHo8biM npoAYKTaM.

{

<tlpyKlbl 111 OBOUJ,II1.

MofloKo 111 MOJ10YHb1e npOAYKTbl.

Pa3Hoo6pa3Hble OBOW,Iil 111 ¢pyKTbl (6e3

us r

Hatypan~r

3aarpaK. Kawa (2 nopu~~), 6onbwol1 !flpyKr (2 nopu~~), 11orypr (1 nopuHn). Bropo11 3aarpaK. WoKonaA (1 nopuHn), Yal1.

w,e~.

06eA. KypHHble KOTJieTbl Ha napy (1,5 nopl.lHH), OB011.1HOI1 canar (2 nopu~~) c KycoYKOM p>KaHoro xne6a (1 nopuHn). nepeKyC. OaHO'lKa 11orypra (1 nOpl.l~R) H60JibWOI1 !flpyKT (2 nopl.l~~~ .

HOro ~orypra. 6enKOBble npoAYKTbl: M$1CO, pb16a, 6o6oable, opex111, reopor, $l~u,a, Cblp.

H1113Koe COAepliKaHYJe l1Kii1pa.

OrpaH1i1Yii1Tb caxap (oco6eHHO BHamnKax), KOJ16acy. liKapeHbl~

Kapro$enb, coyct:A, nli1po>KHble, TOpTbl, 8blneYt<y, ¢acrtPYA·

75-90 r W~ca (KpoMe C8\>1Hii1Hbl, 6apaH1i1Hb1), JC:Y?Ii1U,bl, MQpenpoA]'KfOB, 100-150 r HeliKiilpHoi:1 6eno~ pb16bl, 100 r HeliK1i1pHOro TBO.pora (He 6onee 2% liK1i1pHOCTii1), 1 CT. 11. pacTI>1TeJlbHoro MaCila, 1-2 1.1. 11. MeAa. 1-2 "i. 11. caxapa (HeliKellaTeJlbHO), 15 r WOKOJ1aAa. 1 KOH¢era, 1 08~Hoe n~eHbe,

Y>KHH. KycoK pb16bl (1,5 nopl.lHH), OB011.1HOI1 canar (2 nopl.lHH), KycoK p>KaHoro xne6a (1 nopuHn). 3a 1,5 11aca AO CHa. CraKaH He>KHpHoro Ke!flHpa (1 nopuHn).

3al);auue ua Mail • Ka>KAbiL'I AeHb ewbTe perynflpHo, He MeHee 6 pa3 B AeHb.

• 2 pa3a B HeAemo XOA111Te c noApyraMII1 B Ka<Pe (y4111TeCb Bbl6111paTb OB0Ll.lll1 111 6moAa 1113 MopenpoAyKTOB, pb16b1). • Pa3 B ABe HeAenll1 no3BOnbTe ce6e mo6111MbiL'I Aecepr.

1 WT. 3e¢111pa.

SHAPE MA~ 2012 123


CnEUnPOEKT XYilEEM BMECTE

JlfOC54

M., 25 neT

Pon.

.173 CM

Bee ceVIYac.

81,5

Kr

J::..J:::.

PaHbWe H, S OeHOSHOM, npeAn04LHana . . see rOTOSOe (MOVL XOflOALilflbHLilK 6blfl nonoH nonycpa6pL11KaTos, roTOSbiX eanaTos) . CeLIL4ae see no-ApyroMy: H eM HaTypanbHyiO, nonHOL.IeHHYIO no eoeTasy nlllll!Y 111 xyAeiO. npoLileXOALilT 3TO Tal<: y MeHH eeTb onpeAeneHHbiVL nlllMLilT KanopL11LiLHoeTLI1 s AeHb («KopL11AOp» l<anopL11LiLHoeTL11) : H Mory ynoTpe6nHTb see, 4TO MHe X04eTeH, rna sHOe- 4T06bl 3TO He SbiXOALilflO 3a paM I< Ill Moero nlllMLilTa. 111eKnl04aiO cpaeT<jJyA, eAy e XL11ML114eeKL11ML11 A06asKaMLI1, anKoronb. YTo6bl KOHTpOnlllposaTb Kanop111111 S nlllll!e, H SeAy AHesHLilK, KyAa 3anllleb1Sal0 see, 4TO ebena, 111 e4LilTal0 3HepreTLI14eeKyiO LleHHOeTb 6niOA. KorAa npoeblnaiOeb, 06H3aTeflbHO SblnlllSaiO eTaKaH SOAbl, s Te4eHL!le AHH eTapaiOeb noTpe6nHTb He MeHee 1,5 n >KLilAKOeTLil. np111eMbl nlllll!Lil Y MeHH npollleXOAHT 4epe3 Ka>KAble 4-5 4aeos - ene>Ky, 4T06bl noeneAHLilVL 6bln He no3AHee, 4eM 3a 2 4aea AO eHa . ~

MMxaMn rABPHJIOB, spa'LnCMXOTepaneBT, K.M.H., Hay'LHblli pyKoBOAMTenb Me>K-

4,5 Kl c6pocvtna Jl10a:1 3a

AyHapoAHOro MeAMKO-nCMXOnOrM'LeCKOrO UeHTpa CHM>KeHMll Beca JlOKTOpa raspMnosa: <<niOeH nonHoeTbiO nepeeTpo111na esoe nlllTaHLile. Een111 paHbwe ee npllleTpaeTLileM 6blfllll

cpaeT¢YA 111 nonycpa6pL11KaTbl, TO eeLIL4ae e>KeAHeSHOe MeHIO eoeTaSflHIOT HaTypanbHble npoAyi<Tbl . nepeeMOTpena esoe OTHOWeHL!le K 3K30TLI14eeKLI1M cppyKTaM (nplll LllX 3aroTosKe 111 TpaHenopTL11posKe TepHeTeH AO 90o/o SLilTaMLilHOS, a XL11ML114eeKaH o6pa60TKa He n03SOflHeT OTHeeTLil LllX K KaTerop111111 none3HbiX Aa>Ke s Ka4eeTse AOpororo LlleT04HLI11<a ¢PYKT03bl 111 l<neT4aTKL11). CeLIL4ae n10eH nlllTaeTeH s paMKax esoero «Kop111AOpa KanopL11VLHOeTLI1» (AnH >KeHLl!LilH, KOTOpble XOTHT noxyAeTb, 3TO 1250-1300 Kl<an), 111 eMoTpL11T Ha eoeTas npoAyKTOS>>.

24 1SHAPE MA~ 2012


YTO MEWAET nOXYDETb?

nPVIMEP ,[IVIETbl

.-.. ysne4eHL!le nonycpa6pL111<aTaML!l • (YTOL~HaH 3HepreTH'"IeCKaH UeHHOCTb paUHOHa - 1200-1350 KKan, o6sl3areneH npMeM nonMBMTaMHHHbiX npenaparoe HOMera-3 nH>KK, BblnHBai1Te 1,5 11 BOAbl BAeHb.

n111raerecb noKynHbiMIII ca11araM111 111 61110AaMIII r111na <<pa3orpe11- 111 roTOso»? nepecMOTpi!ITe np111Bbi'"IKIII: nepeXOAIIITe Ha Harypa11bHble npOAYKTbl. liMU•ItMi:lllmi <<'-leM MeHbwe ewb, reM HIII>Ke sec>>. lml:telilu?d:ll!ml <<EAIIIM see Harypa11bHoe, CYIIITaR Ka11op111111>>. nJliOCbl HATYPAJl bHOCTIII

CTpOHHOCTb OT npupO)J;bl

1

3aerpaK. 0M11eT H3 2-X HHLl (c OAHHM >KenTKOM) c waMnHHbOHaM~ (100 r) -105 KKa11; canar H3 CBe>Kel1 KanyCTbl C 11HMOHOM H 1 Y. 11. OJlHBKOBOrO Macna nepeoro OT>K~Ma (200/5 r) 91 KKan; 3e11eHbll1 Yal1 (1 YawKa)- 0 KKa11.

nPIIIPO,[\HbiE OPIAHIIIYECKIIIE KIIICJlOTbl, Harypa11bHble nlllrMeHTbl 111 <fJIII-

TOHL\IIIAbl 11yYwe scero ycsal!lsaiOTCR 1113 eCTeCTBeHHbiX IIICTO'"IHIIIKOB (<flpyKTOB, M0110'-IHbiX npOAYKTOB, OBOL1lei1, KOpHen110AOB) . IIIX Aei1CTBI!Ie Ha opraHI!I3M HeB03MO>KHO nepeo4eHIIITb. Hanp111Mep, raprpoHosaR KIIIC110Ta, KOTOpaR COAep>KIIITCR B l<anyne, R611oKax, alilse, rpywax, MOpKOBIII, peAl/ICe,

06eA. oOpll.l (250 r) - 137 KKa11; rpeYHeBall Kawa, nococb Ha napy (150/100 r)- 235 KKan; OBOil.lHall Hape3Ka (orypUbl, noM~Aopbl, 6onrapcKHI1 nepeu, 3e11eHb) (200 r) - 50 KKan; KOMnOT H3 cyxocppyKTOB (60 KKa11).

nOMIIIAOpax, oryp4ax, CMOPOAI!IHe, cnoco6Ha CAep>KIIIBaTb 11111noreHe3 (npespallleHIIIe yr11eBOAOB B >K111pb1 np111 1!136biTO'"IHOM yrneBOAHOM ni!ITaHI!IIII).

2

nonAHMK. OpexH He>KapeHble (30 r) 200 KKaJl; MeCTHble cppym1 (H6110KH, rpywH HT.A.) (250 r)- 90 KKa11.

XOPOWEE HACblll\EHIIIE. lllcKyc-

nseHHble npOAYKTbl, COAep>Kallll!le C011b, caxap, >KIIIp (<flaCT<flyA, COCIIICKIII, YlllnCbl, 6aTOHYIIIKIII Ill T.A.), Ha yposHe Oni!IOIIIAHO-AO<flaMIIIHOBOi1 CIIICTeMbl M03ra Bbl3biBaiOT <<HapKOTI!IYeCKOe>> np111Bb1KaHI!Ie, 3aCTaB11RR Ye11oseKa nepeeAaTb 3TIIIX <<MycopHbiX>> npoAyKros. 6o11ee roro, r11yraMaT HaTpi!IR ( E621) 111 Apyr111e yc11111111Te11111 sKyca B IIIX COCTase, RB11RRCb HelilpOTOKCI!IHaMIII, B036y>KAaiOT K11eTKIII r0110BHOrO M03ra, npoBOL\IIIPYR anneTIIIT. TaK l<aK Harypa11bHble npOAYKTbl 3TIIIX BellleCTB He COAep>KaT, TO noc11e HIIIX Bbl He 6yAeTe OlllylllaTb ro110A B TeYeHIIIe HeCK011bi<IIIX YaCOB.

3

YJlY'-lWAETOI BOcnPIII.5lTIIIE BKYCA. '-lepe3 HeCK011bKO HeAe11b <<Harypa11bHoi1» AllleTbl Ye110BeK HaYIIIHaeT OlllYLllaTb BCe oneHKIII sKyca Harypa11bHbiX npoAyKros. OH HeOC03HaHHO COKpalllaeT K011111YeCTBO MaC11a 111 caxapa B n111Llle 111, Aa>Ke He npec11eAyR 4e11111 noxyAeTb, c6pacb1Baer 11111WHI!Ie Kl!l11orpaMMbl!

Y>KMH. I-1HAei1Ka orsapHall (100 r) -120 KKan; 6pOKKOJ1H C rpaHaTOM HJlHMOHH0-011HBKOBbiM coycoM, JeneHbiO (200 r)- 90 KKa11; oreap H3 WHnOBHHKa - 20 KKa11.

2-11 Y>KMH. CraKaH Kecp~pa. BA>KHOE 0

Alii ETE

lfmo6bt 1WnmpoJt upo6amb l~aJt opuu, 1t 6e- ~ 01te61tU1~: 3anUCbt6a10 6Ce, Itmo C'"beJl a, U CitUma10 auepzemUiteCKY10 "L~tCUUOCmb.

oy

3a;c~;auue

ua Mail

• Ka>KAbll'l AeHb ewbTe Yepe3 4-4,5 yaca 61110Aa 1113 Harypa11bHbiX npOAYKTOB, 6e3 A06aBOK Ill I<OHCepsaHTOB. • Tp111 pa3a B HeAe1110 ewbTe pb16y (3aneKai'1Te 11111111 roTOBbTe ee Ha napy)- 11ococb, Kery, rop6ywy 11111111 cyAaKa. • Ka>KAbll'l AeHb KOHrpo11111py1'1re Ka11op1111'1HOCTb pa41110Ha.

SHAPE MA~ 2012 125


CnEUnPOEKT XYilEEM BMECTE

Mawa W., 29 neT Pon.

170 CM 61,9 Kr

Bee ceVIYac.

t:::..J:::.

«3a4eM R Ha 3TO cornac111nacb?>>- np111-

. . 3Hai0Cb, 3Ta MbiCnb nocelllaer MeHR c 3aB111AHOii1 perynRpHOCTbiO. Ecrb anKoron111KII1, wonoron1111<111, 3aRAflble 1<yp111nblliii1KII1 , a y MeHR npOCTO 04eHb Cll1flbHaR 3aBII1CII1MOCTb OT CflaAKOrO. B nepsoe speMR npocro CXOA111na c yMa! 51 6blna y>KacHo pa3Apa>K111TenbHaR, nnoxoe HacrpoeHII1e He noi<II1Aano, 111 He xsarano 3Hepr111111. EcrecrseHHO, see 3TO R o6bRCHRna HeAocrarKOM rniOK03bl -

R

Aelilcrsll1renbHO raK C4111rana! Ho

A111eronor pa3BeH4ana Molil M111cp. 0Ka3biBaercR, BCIO He06XOA111MYIO nop411110 rniOK03bl R nony4al0 1113 Apyrii1X npOAYKTOB, a MOe HacrpoeHII1e 111 HeBa>KHOe CaM04YBCTBII1e- BCero flii1Wb nCII1XOflOrll14eCKII11i1 cpaKTOp. npaBII1flbHblli1 pal\1110H -

BeAb 3TO ellle 111 3anor 3AOpOBbR Hawero

opraHII13Ma. 04eHb 111 04eHb HaAeiOCb, 4TO Y MeHR xsar111r My>Kecrsa 111 repneHII1R nepe6oporb ce6R, 111

R

He CTaHy «npoCTO ynii1TaHHOii1 >KeHL11111HOii1

8 nonHOM pac4BeTe Cll1fl>>, a BCe-TaKII1 AOCTII1rHy >KenaeMoro pe3ynbrara 111 6yAy crpoliiHolil. ~

EKarep111Ha liEJIOBA, Allleronor, rnaBHbni spa'l KniiiHIIIKIII «naniiiTpa n111raHIIIll»: «Aa, y Maw111 6b1na Cll1nbHaR TRra K cnaA-

2 Kl

KOMy, KOTopy10 OHa, 6e3yCnOBHO, CMOrna no6oporb. rna sHoe- He 3anpelllaTb ce6e onpeAeneHHYIO n111L11y, BeAb 3anperbl, Hanporii1B, Bbl3biBaiOT norpe6HOCTb CbeCTb >KenaHHbllil npOAYKT. 51 n03BOflll1fla eli11 nop411110 CflaAKOrO 8 AeHb BMeCTe C OCHOBHbiM np111eMOM nii1L11111 -

3TO nocreneHHO ory4111r

ee «Kyco4HII14aTb>>. TaK>Ke Mawa 4acro ena MHOro cnaAKOro B BbiXOAHble , KOrAa BCrpe4anaCb c APY3bRMII1 111 XOA111na B rocr111. Celi14ac, KOrAa OHa Hay4111nacb nnaH111posarb pa41110H, elil crano ner4e n111raTbCR npaBII1flbHO B BbiXOAHble AH111. B 4enoM celi14ac OHa np111Aep>K111BaercR c6anaHc111posaHHoro MeHIO, 6oraroro cppyKraMII1, OBOLllaMII1 111 3naKaMII1>>.

26 1SHAPE MA~ 2012


~

YTO MEWAET nOXYDETb?

~

~ ~

.-.. npV1cTpacnlle I< cnaAI<OMY

nPVIMEP ,[IVIETbl

~

Sbl >KL-1Tb He MO>KeTe 6e3 cnaAKL-lX ra31-1posaHHbiX HamnKos, KapaMenl-1 1-1 SblneYI<L-1, n03sonbTe ce6e He6onbWYIO nop1..11-110 n1061-1M0ro AecepTa.

~

2 n e>KeAHeBHO. Ewbre He MeHee weCTM

LLLIU"-'"'~• «'-lT06bl OTYYL-1Tb ce6H eCTb cnaAKOe, HY>KHO nepeCTaTb

~ ~

Ecn~-1

ero eCTb».

~

~

• OrseTbTe Ha sonpocbl recra MY3Hal1re creneHb sawel1 3aBMCMMOCTM.

~ ~ ~ ~ ~

1.

~ ~

TECT: 3ABV1CV1Mbl

KonM'lecrso cso60AHOI1 >KMAKOCTM - AO pal B AeHb, Ha HO'lb BblnMBai1Te CTaKaH Kecf>Mpa.

nVl

Bbl OT CnA,L:\1<010?

Bbl noTpe6nHeTe MeHbwe cnaA-

Koro, HO eA!-lTe i1orypTbl Cq>pyKTOSbiML-1 A06asl<aML-1, >KyeTe >KsaYI<y, nepewn~-1 Ha xne61..1bl 1-1 xne6 cOTpy6HML-1, Ll.\eApo CAa6pL-1saeTe eAy KeTYynoM, a s canaTbl A06asnHeTe ner1<1-1e 3anpasKL-1. 2. Baw caMbli1 ni061-1Mbli1 npOAYKT 6oraT nerKL-lML-1 yrnesoAaML-1. 3. no yTpaM Sbl npeAnOY!-lTaeTe eCTb MIOCnl-1, ¢pyKTbl, 6ynoYKL-1.

~

4.

B saweM cTonej6apAaYKe s MaW!-lHe scerAa ne>KaT 2-3 KOH¢eTbl 1-lnl-1 nonnaYKL-1 neYeHbH. 5. l<o¢e 1-1 Yai1 Sbl nbeTe TOnbKO c caxapoM 1-lnl-1 MeAOM. 6. B AeTCTse sac YaCTo yroll.\an~-1 cnaAKL-lM 3a xopowy10 OL\eHKY 1-lnl-1 npL-1MepHoe noseAeHL-le. 7. nocne 2 AHei1 OTKa3a OT cnaAOCTei1 Sbl L-1AeTe S Mara3!-1H ... 1-1 nol<ynaeTe woKonaAKy.

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28 1SHAPE MA~ 2012


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SHAPE MA~ 2012 129


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SHAPE MA~ 2012 131


KpacoTa I SHAPE AWARDS

He3aBI.1CI.1Mble 3Kcneprbl KpacoTbl, peAaKUI.1H >~<ypHana SHAPE ,., OKOJlO 1000 YI.1Tarenel1 Bb16pa111.1 11YYWI.1e npoAyKTbl AJlH Jli.1Ua, TeJla 1.1 BOJlOC!

32 1SHAPE MA~ 2012


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36 1SHAPE MA~ 2012

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40 ISHAPE MA~ 2012

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SHAPE MAli 2012 149


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SHAPE MA~ 2012 153


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54 1SHAPE MA~ 2012


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SHAPE MA~ 2012 155


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62 1SHAPE MA~ 2012

rHyTbl, naAOHI!l np1!1>KaTbl

BblnpHMnHHCb 1!1 CKPYYII1BaH KOpnyc B TOM >Ke HanpasneHI!11!1. BepH1!1TeCb B 1!1CXOAHOe nono>KeHI!le. BblnonHI!1Te 8 nosropos.


,llB~>KEH~SI nJlOBUA Pa6ora10r MbiWI.Ibl nne"'esoro noHca, 6Kuencbl KrpKuencbl, npecc KMbiWI.Iblcra6Kn K3aropb1.

3

BCTaHbTe npHMO, nocraBbTe cronbl Ha 4eHrp 3Kceprbl06a, nepeKpecnne ero nepeA co6oV! L-1 B03bML1Te pyKolnL-1 s l<a>KAYIO py~<y, pa3BeAL1re s cropoHbl. OnycrL'lrecb s rny6oKL1VI npL1CeA (ABL'l>KeHL'le or 6eApa). HaKnOHL'ITecb snepeA KaK MO>KHO HL'l>Ke, crpeML'ITeCb K TOMy, 4T06bl CnL'IHa oKa3anacb no4TL1 napannenbHa nony. 0AHospeMeHHO BbiBeAL'ITe npasy10 py~<y nepeA co6oV!, a nesy10- Ha3aA, yAep>KL1BaH L'IX napannenbHO nony. noKTL-1 He CrL16aV!re! 3aAep>KL1TeCb Ha 1-3 C4eTa L-1 sepHL1TeCb B L'ICXOAHOe nono>KeHL'le. Ha cneAYIOLl.!eM nosrope BbiBeAL1Te snepeA npasy10 py1<y. BblnOnHL'ITe 16 nosropos, 4epeAyH cropoHbl.

nP~CE~AH~SI

5c

nro~

Pa6ora10r MbiWI.Ibl rpyAK, pyK, npecca, Hro.QKLI K6eAep. BcraHbTe cnL'IHOVI K cryny B ware or Hero, HOrL-1 Ha wL1pL1He nne4. 3a4enL1Te pyKoHTL-1 3Kceprbl06a 3a

MbiCKL-1 CTon, nepeKpecTL'ITe ero nepeA co6oV! L-1 yAep>KL1BaVIre 3a 4eHrp ABYMH pyKaML-1. noKTL-1 corHyTbl, naAOHL-1 pa3BepHyTbl or ce6H. OnycrL'lrecb

4

«rPEfiJlSI» Pa6ora10r MbiWI.Ibl pyK, npecca KMbiWI.Ibl-cra6KnK3aropb1.

CHAbTe Ha non, KoneHL-1 cnerKa corHyTbl, HOrL-1 Ha wL1pL1He nne4, nHTKL-1

B npL1CeA Ha cryn L-1, eABa KOCHYBWL1Cb HrOAL'll.\aML-1 CL1AeHbfl, TYT >Ke BCTaHbTe, OAHOBpeMeHHO nOA-

ynL1pa10TCH B non. 3al.\enL1Te 4eHrp 3KcepTbl06a 3a cronbl, pyKoHTL-1

HL'IMafl PYKL-1 HaA co6oV!, npL-1 3TOM MaKCL'IManbHO

yAep>KL1BaVIre B Ka>KAOVI pyKe, noKTL-1 corHyTbl noA yrnoM 90 rpaAycos.

HaTHrL'IBaH neHry.

HanpHrL'lre npecc L-1 orKnOHL'ITeCb Ha3aA Ha 45 rpaAycos, HarHrL'IBaH neHry. BbmonHL'ITe CKPY4L1BaHL1e, OAHOBpeMeHHO HaTHrL'IBaH neHTY

EcnL-1 y neHTbl He6onbwoe conporL'lsneHL'le,

L-1 BbiBOAH npHMble PYKL-1 3a cnL'IHy. Mo>Kere ycno>KHL1Tb ynpa>KHeHL'le, cnen<a pa3BOAH naAOHL-1 B cropoHbl. BbmonHL'ITe 16 nosropos.

TO B sepxHeVI T04Ke pa3-

3KCEPTbf05 05ECnELJV1BAET nEPEMEHHYfO HAIPY31<Y HA MbiWUbl, YBEJlV1LJV1BA51 TEM CAMbiM JcDcDEKT OT TPEHV1POBKV1.

BeAL1Te pyi<L-1 B cropoHbl, raKL'IM o6pa30M ysenL14L1BaH HanpH>KeHL'le . BepHL1recb s L'ICXOAHOe nonO>KeHL'le L-1 nOBTOpL1re ynpa>KHeHL'le. BbmonHL'ITe He MeHee 16 nosropos.

SHAPE MA~ 2012 163


Xo.n.nu BEPPH • XapnH nACTEPHAK, rpeHep 3HaMeHII1TOVl aKTPIIICbl, C41!1Taer, '"ITO I!IAeanbHaH q)l!lrypa, KaK y Xonn111, 808Ce He 60>KiiiVl npOMbiCen, a pe3ynbTaT OTnlii4HOVl pa60Tbl HaA C060Vl . LJro6bi >Kiii80T 6bin nnOCKIIIM, a Tani!IH - T04eHOVl, 8a>KHO COCpeAOT041!1TbCH Ha npopa60TI<e MbiWI..I CnliiHbl. «MHOrlile, yAenHH 8HiiiMaHiile npeccy, 4aCTO lilrHOp111pytar IIIX, -

yr8ep>K-

AaeT nacrepHaK. - 3aAeVIcr8yV!re MbiWI..Ibl nne'-1, 8epxHeV! 4aCTiil CnliiHbl, HrOAiill..lbl, KOCble MbiWI..Ibl >Kiii80Ta, a raK>Ke rpyAiil 111 npecca>>. BbmonHHVIre ynpa>KHeHI!IH rplii>KAbl 8 HeAeniO.

l

liOKOBbiE HAKJlOHbl

Pa6ora10r npHMble HKOCble MbiWI.lbl npecca. BcraHbTe npHMO, HOrlil Ha Wlilpi!IHe nne'-1, KOneHIII '"~YTb corHyTbl. YAep>KI!I8aV!re raHrenlil 8 Ka>KAOVI py~<e, noi<Tiil enema corHyTbl, naAOHIII pa38epHyTbl K Kopnycy. BblnonHIIITe HaKnOH 8npa8o, MeAneHHO nepeMell.\aH

2

CTEn-nO,llbEM

Pa6ora10r MbiWI.lb 6eAep, HrOAHLl Hnne1.1esoro noHca. B03bMIIITe raHrenlil 8 l<a>KAYIO py1<y, 8CTaHbTe npHMO, npa8biM 60KOM K He8biCOKOVl CKaMbe. WarHI!ITe npa8oVI HoroV! Ha cepeAIIIHY cKaMblil,

raHrenb 8Hiil3 8AOnb 6eApa. CneAI!ITe 3a TeM, 4T06bl 6eApa OCTa8anliiCb HenOA8111>K-

a ne8yta yAep>KI!I8aV!re Ha 8ecy, 3aAep>KI!Irecb 8 3TOM nono>KeHiillil Ha 3 C4eTa Iii np111CTa8bTe

Hbl . YAep>KI!ITecb 8 caMoVI Hlii>KHeVI T04Ke 2 CeKyHAbl Iii MeAneHHO 8epH1!1TeCb 8 I!IC-

ne8yta Hory K npa8oVI . Tyr >Ke warHI!ITe ne80V! HOrOV! 8Hiil3 Iii np111CTa8bTe K HeV! npa8yl0.

XOAHOe nono>KeHI!Ie. BbmonHI!ITe 8-12 no8-

BbmonHI!ITe 8-12 no8ropo8, OTAOXHI!ITe 30 ce-

ropo8 8npa8o, 3aTeM cMeHIIITe cropoHy.

KYHA 111 cMeHIIITe cropoHy.

OT>IU1MAH~SI OT CKAMb~ Pa6ora10r MbiWI.lbl rpyAH, pyK, nne1.1esoro noHca, npecca HMbiWI.lbl-cra6HnH3aropb1.

3

BcraHbTe nliii..IOM K He8biCOKOVl CKaMbe. npi!IMIIITe nono>KeHIIIe AnH OT>KI!IMaHI!IVI: py~<111 Ha cKaMbe, npecc HanpH>KeH. CorHI!ITe noKTiil noA yrnoM 90 rpaAyco8 111 onycr111re rpyAb 1< cKaMbe. YAep>KI!I8aV!re HanpH>KeHI!Ie 8 re4eHI!Ie 2 ceKyHA, 3aTeM 8epH111TeCb 8 liiCXOAHOe nono>KeHiile. BblnonHI!ITe 8-12 no8ropo8.

4

nEPEKPECTHbiE CKPY4~BAH~SI Pa6ora10r npHMble HKOCble MbiWI.lbl >KHBOTa, cra6HnH3aropb1.

(HAbTe Ha non, I<OneHIII COrHIIITe, nHTKaMI!I ynpliiTeCb 8 non. 0TKnOHI!I-

TeCb Ha3aA, HanpHraH MbiWI..Ibl npecca, PYKIII corHIIITe 8 noKTHX, KI!ICTI!I CO>KMI!ITe 8 KynaKI!I 111 yAep>KI!I8aV!re nepeA co6oV!. Pa38epH1!1Te Kopnyc 8ne8o 111 co8epw111re «yAap>> npa8oVI pyKoVI no Hanpa8neHI!IIO Kne8oMy 6eApy. YAep>Kiil8aV!re HanpH>KeHiile 3 cei<YHAbl, 3aTeM no8rop111re A8111>KeHI!Ie 8npa80, «yAapHH>> ne80Vl PYKOVl . npoAOn>KaVIre 1 MliiHyry.IIW'E

64 1SHAPE MA~ 2012


l!135ABJl54EMC54 OT l!13Jll!1WI<OB >l<l!1PA B 05JlACTl!1 >l<l!1BOTA He ceKpeT, 4TO Ka}I(AOVI }l(eHut~He xo4eTOI Hpas~TbOI MY}I(4~HaM. 0AH~ ~3 caMbiX np~THraTellbHbiX o6naneVI }l(eHCKOro TeJla - :no, HeCOMHeHHO, Tall~H ~ }I(~BOT. ,0o6~TbCH ~AeallbHbiX ~3r~6os saM noMoryT cp~3~4eCK~e ynpa}I(HeH~H, a 4T06bl AOCT~4b 6onee 6b1CTporo 3cpcpeKTa, ny4we co4eTaTb ~X C COOTBeTCTBYIOut~M~ KOCMeT~4eCK~M~ cpeACTBaM~.

Ha4ane onpeAemne np1114111HY npo6ne-

B

Mbl. BeAb, 4T06bl TafllllH CTana y>Ke, saM, MO>KeT 6b1Tb, COBCeM He 06H3aTeJlbHO

xyAeTb. Jly4wllli/i op111eHT111p B 3TOM nnaHe noKa3aTeflb I-1MT (sec (s Kr) I poCT (s M) 2 ). Ecn111 OH npesblwaeT 25 Kr/M 2 , sawa nepsoCTeneHHaH l.jeflb- c6pocii1Tb JllllWHIIllil sec. B 3TOM cny4ae Bb16111pai/iTe KapA1110nporpaMMY 1113 6noKa

1,

AOnonHHH yxoA ApeHa>KHbiMIIl cpeACTBaMIIl . TaKIIle cpeACTBa ycKOpHIOT 1.1111PKY11Hl.jll110 KpOBIIl, cnoco6CTBYIOT paclllenneHIIliO >KIIlpa 111 BbiBeAeHIIliO 1113Jlii1WKOB >KIIlAKOCTIIl. noKa3aTeflb I-1MT Hlll>Ke 25? CKopee scero, sa we «cna6oe 3BeHO»cyTyJlaH CnlllHa: 1113-3a Hee 60JlbWII1HCTBO >KeHLl\lllH He MoryT <<CAeflaTb TaflllliO» TOHKOVi. CnpaBIIlTbCH c npo6neMolil noMoryT ynpa>KHeHIIlH no ClllCTeMe n11111aTeCa 1113 6JlOKa 2 Ill paccna6JlHIOLl\111Vi caMOMacca>K MacnaMIIl 111 renHMIIl nocne TpeH111pOBKII1. Hy a ecn111 y sacHeT npo6neM Hill CJllllWHIIlM BeCOM, Hill COCaHKOVi, TOrAa saw np111op111TeT- ClllflOBble ynpa>KHeHIIlH 1113 61101<a 3: lllMeHHO 6narOAapH 111M Bbl CMO>KeTe A06111TbCH >KenaeMoro pe3ynbTaTa. A ysna>KHHIOLl\llle cpeACTBa nOCJle TpeH111pOBOK noMoryT BaM BOCnOJlHIIlTb BOAHbli/i 6anaHC.


TEKa: H ATA Jib~ MYXOPTOBA, IOJI~~ CYCOBA I <I>OTO: SHUTTER STOCK , BJI A/1~ M ~ P JI YKb ~HOB I HnniOCTPAUHH: H ATA Ji b~ KABE P

J

l!1HTEPBAJlbHA~

KAPD.l!10TPEH l!1 POBKA + D.PEHA>K

. . . V1ccneAOBaHIMl yYeHbiX L-~3 wTaTa TeHHeCL-~ noKa3anL-~ ,

KOro

L-~

YTO

yepeAOBaHL-~e

MeAneHHoro TeMna

L'IHTepsanos BbiCO-

npL-~ KapAL-~OHarpy3-

Kax cnoco6CTsyeT ycKopeHL-~10 MeTa6onL-~3Ma , a, cneAOBaTenbHO , L-~ 6onbweMy C>KL-~raHL-~10 >KL-~pa B o6nacTL-~ >K L-~BOTa. Cnei..IL-~anL-~cTbl cpaBHL-1nL-~ AeikTBL-~e L-~HTepsanbHoill KapAL-~OTpeHL-~poBI<L-1

L-1 06biYHOill. 0Ka3anOCb, YTO A06posOnbL\bl, 3aHL'!MaiOLl.!L'IeCS1 L'IHTepsanbHbiML-1

KapAL-~OTpe­

HL-!pOBKaML-1, noTepHnL-~ 6onbwe >KL-~posoill MaCCbl .

flJiaH IIHTepBaJibHOrO TpeHHHra

Kap~HopeKOMeH~a~HH • Mo>KeTe pa36L-~Tb 30-ML-~HYTHYIO TpeHL-~­

BVI,Q AKTVIBHOCTVI

posKy Ha 3 pa3a no 10 ML-~HyT. V1ccneAO-

PA3MV1HKA

saHL-~l1 nOATBepAL-~nL-~: ecnL-~3aHL-~MaTbCH

Xo.Qb6a, 6er (e3.Qa Ha senocvme,Qe, rpe6n51). Xo.Qb6a B cpe.QHeM TeMne, pa3orpes sepxHem nneYesoro no>1ca.

10 ML-~HYT TPL-~>KAbl s AeHb, 3<jl<jleKT 6yAeT TaKOLII >Ke, KaK OT 30-ML-~HYTHOLII CeCCL'IL-1 .

OCHOBHA5l 4ACTb 30 ceKyHA cnpVIHTa (6b1CTpa51 XO.Qb6a, 6er Ha CKOpOCTV1) - 30 CeKyH.Q OT,QbiXa. l MV1HyTa cnpV1HTa l MV1HyTa OT,QbiXa. 2 MlrlHYTbl cnpV1HTa - 2 MlrlHYTbl OT,QbiXa. 4 MlrlHYTbl cnpV1HTa - 4 MlrlHYTbl OT,QbiXa. 2 MlrlHYTbl cnpV1HTa - 2 MlrlHYTbl OT,QbiXa . l MV1HyTa cnpV1HTa l MV1HyTa OT,QbiXa. 30 CeKyH.Q cnpV1HTa - 30 CeKyH.Q OT,QbiXa. 3AMV1HKA Xo.Qb6a B Me,QneHHOM TeMne, pacT51>KKa sepxHem nneYesom no>1ca 1r1 Hor.

no

22 MlrlHYTbl

• CaMbiLII 3<jl<jleKTL-~BHbiLII BL-~A KapAL-~O6er. Ho ecn1r1 Bbl He MO>KeTe 6eraTb, 3aMeHL-~Te ero XOAb60LII VlnVI e3AOLII Ha BenOCL-1-

neAe. noMHL'!Te: 6onbWe >KV!pa Ha >KVIBOTe C>KVIraeTCH B sepTL-~KanbHOM

nonO>KeHL-~L-1.

• nyywee speMH Anfl 3aHHTL'!Lil -

yTpo.

3anaCbl yrneBOAOB B opraHL-!3Me MVIHL-1ManbHbl, n03TOMY

« TOnnL-~BOM»

AL-10 naHyT >KL-~pOBble

L-~3nV1WKV1

Anfl KapHa

TanL-~VI .

KocMeTH'IeCKHii yxo~ • Bee cpeACTBa, 6yAb TO KpeM, Macno L-~nL-~ renL-~ C ApeHa>KHbiML-1 CBOii!CTBaML-1, npeAnOnaraiOT HanL-~YL'Ie KOMnOHeHTOB, cnoco6CTBYIOL1!V1X Bbi-

BOAY V13 opraHL-~3Ma nVIwHeill >KL-~AKOCTL-1 . EinaroAapH KOMnneKcaM

L-~3

31<CTpaKTa KpacHoro

nep1..1a, 3epeH ropYVIL\bl, HVIKOTL'IHOBOill KL-~CnOTbl L-1 3<jlL-~pHbiX Macen, BXOAflll.!L'IX B COCTaB ApeHa>KHbiX cpeACTB, npOV1CXOAV1T HarpeBaHVIe I<O>KL-1, ycKOpHeTCfl L\V1p KynHL\L'Il1 KpOBL-1, YTO CnOC06CTByeT 3<jl<jleKTL'IBHOMY paCLl.!enneHVIIO >KV1pa, BbiBeAeHVIIO TOKCL'!HOB VI wnaKOB. ljCpeacmBo an11 Kopp eK~uu KOHmypoB mena c nep~eM , Sranrom 2j KoH~e Hmpam an!! noxyaeHU!I, Lierac 3j CpeacmBo npomu B ~enmonuma Body Sculpture, Radial

APEHA)KHbiE CPEACTBA V1CnOJlb3YIOT nEPEA 3AHSITV1S!Mif1 CnOPTOM, HO. ECJllf1lt1MEIOTCSI MEAV1l..llf1HCKV1E nOKA3AHV1Sl AilS! nPOnPEBAHV1Sl OTAEJlbHbiX f PYnn MbiWl..l. OHVl MOM 6b1Tb 3AAEifiCTBOBAHbl nocnE <l>VITHECA.

SHAPE MA~ 2012 167


2

nVlflATEC + PACCJlA5Jl7HOLDV1V1 CAMOMACCA>I<

. . . nL-~naTeC HBnHeTCH OAHL'IM L-13 HanpasneHL-~i1 Mind body, YTO 3HaYL-~T «KOHTponb co3HaHL-~H Yepe3 npasL-~nbHOe ABL-~>KeHL-~e». Bcero TPL-~ ynpa>KHeHL-~H

no CL'ICTeMe nL-~naTeCa noMoryT BaM XO-

2

COTH.SI YKpenmteM MbiWI..Ibl npecca H6eAep.

powo npopa6oTaTb see MbiWI..Ibl Tena, s TOM

nHne Ha CnL-~Hy, PYKL-1- BAOnb Tena, HOrL-1 nOAHHTbl ssepx, KOneHL'!

YL-~Cne MbiWI..Ibi-CTa6L-~nL-~3aTOpb1, OTBeTCTBeHHble

BbinpHMneHbl . npL-~nOAHL'IML'!Te WeiO L-1 nneYL-1. AbiWL'!Te MeAneHHO,

3a KpacL-~BYIO OCaHKy. npaKTL'II<YH L'IX perynHpHo,

BblnOnHHH KOpOTKL'!e yAapbl no B03AYXY pyKaML-1, 6yATO OT6L-~saeTe

Bbl CMO>KeTe L-!36aBL'!TbCH OT <<BbinL-~paiOLl.lerO»

ManeHbKL'!e MHYL'II<L-1 C o6eL'!X CTOpOH. npoAOll>Kai1Te CYeT AO 100.

>KL'IBOTL'!Ka L-1 CAenaTb TanL-~10 TOHbWe.

Ynpamueuun nuJiaTeca

3

POJlJl-An YKpenmteM see MbiWI..Ibl npecca.

nHne Ha CnL-~Hy, PYKL-1- BAOnb Tena naAOHHML-1 BHL-13. BTHHL-~Te >KL'IBOT L-~ MeAneHHO ompsL-~Te nonaTKL-1 OT nona. PyKaML-~ noTHHL-~Tecb snepeA

L-1 3aAep>KL-~TeCb B I<OHeYHOi1 TOYKe Ha 3-4 CeKyHAbl. 3aTeM sepHL-~TeCb,

I

Tal< >Ke He cnewa, s L-~CXOAHOe nono>KeHL-~e . CAenai1Te s-6 nosTOpos.

1 nEPEKATbl

PeKoMen)J;au;uu no nuJiaTecy

YKpenmteM npecc HMaccHpyeM n03BOHOLIHHK.

• npeACTaBbTe, KaK ynyywaeTCH sawa ocaHKa . 3m cKa>KeTCH Ha

(HAble Ha HrOAL'II..Ibl, COrHL-~Te HOrL-1 B KOne-

opraHL-~3Me, YTO o6ecneYL-~T TOY HOe pacnpeAeneHL-~e Harpy3KL-~.

HHX L-1 nOATHHL'!Te L'IX K rpyAL-1. (TOnbl OTOpBL-1Te OT nona, a BbiTHHYTble HOCKL-1

COeAL-~HL'!Te.

• BblnonHMITe ynpa>KHeHL-~H Apyr 3a ApyroM 6e3 nepepb1BOB.

06xsaTL-~Te HOrL-~ pyKaML-~, Aep>Kacb 3a roneHL-~. HaYL-~Hai1Te BblnOnHHTb nepeKaTbl Ha3aA-sne-

• npaKTL-IKY~Te ynpa>KHeHL'!il He MeHee 3-X pa3 B HeAeniO- TOrAa

peA, l<acaHCb nona scei1 cnL-~Hoi1. BbmOnHL-~Te

Bbl CMO>KeTe A06L-~TbCH nepBbiX pe3ynbTaTOB y>Ke Yepe3

10 nosTOpos.

• nocne TpeHL-~pOBKL-1 He06XOAL'IM paccna6nHIOLl.lL'Ii1 Macca>K C ysna>KHHIOLl.lL'IM KpeMOM L-~nL-~ reneM . HaL-~nyYwL-~111 3¢¢eKT AOCTL-~raeTCH npL-~ npoBeAeHL-~L-1

BOCCTaHOBL'!TenbHOrO Macca>Ka HenocpeACTBeHHO nocne

rL-~ApO­

npOI..IeAypbl (Tennbli1 Ayw, s-12-ML-~HYTHble saHHbl , nnasaHL-~e s 6accei1He) L-~nL-~ naposoi1 6aHL-~, KOTOpble cnoco6CTBYIOT paccna6neHL-~IO MbiWeYHoi1

TKaHL-1. nocne ¢L-~THeC-3aHHTL'Ii1 npL-1 HanL-~YL'IL-1 l..lenniOnL-~Ta AnH npo6neMHbiX yYaCTKOB Tena MO>KHO L'!CnOnb30BaTb KpeMbl C aHTL'II..IenniOnL'ITHbiM KOMnneKCOM. KaK npasL-~no, OHL-1 COAep>KaT KOMnoHeHTbl, ycL-~nL-~saiOLl.lL-~e o6MeH Bell.leCTB,- KOHCKL'Ii1 KaWTaH, nniOLl.l, XBOLl.l, 3KCTpaKTbl BOAOpocnei1. l I MacCG)I(HOe MGCJIO,

Alina Zanskar 2I Moae11upy!OU1ee MOJIO'!KO aJIR meJia Stop Cellulite Set, Babor 3I AHmu"4eJIJIJOJIUmHoe cpeacmeo Apple, Attirance

68 1SHAPE MA~ 2012

8 3aHHTL'I~.


3

CVlflOBA~

TPEHVJPOBKA + YBJlA>KHEHVJE

. . . YT06bl npoKaYaTb MbiW'-Ibl npecca, HY>KHO npaKH1KOBaTb ynpa>KHeHL'lH perynHpHO, yAenHH BHL'lMaHL'le TeMny L'lX BblnOnHeHL'lH. «MeAneHHaH» TeXHL'lKa CTL'1MynL-1pyer poCT MbiW'-1, «6biCTpaH»- L'lHTeHCL'lBHoe C>KL'lraHL'le KanopL-1~ . TaK Bbl CMO>KeTe AOCTL'1Yb >KenaeMOIO penbecpa 6e3

3

r~nEP3KCTEH3~fl

Pa6ora10r MbiWI.Ibl-cra6MnM3aropb1.

nHne Ha non nL-1'-IOM BHL-13. HorL-1 L-1 PYKL-1 BbiTHHYTbl, IOnosa onyllleHa. noAHL'1ML'1Te pyi<L-1 L-1 sepxHIOIO Yacrb cnL'lHbl HaA nonoM, B31flHA

Ype3MepHoiO pocra MbiW'-1. He 3a6b1Ba~re, YTO

npL-1 3TOM HanpasneH BHL-13. YAep>KL-1Tecb HecKonbKO ceKyHA B raKoM

sawe AbiXaHL'le AOfl>KHO 6b1Tb pa3MepeHHbiM.

nono>KeHL-lL-1, 3areM onycrL'lrecb o6parHo. Crapa~recb, YT06bl HOIL-1

CuJIOBhie ynpamueuu»

10-15 pa3 B ABa nOAXOAa B MeAneHHOM TeMne .

He orpb1BanL'1Cb or nona, HanpHra~re MbiW'-Ibl noHCHL-1'-Ibl. (Aena~re

1

CKPY4~BAH~fl

Pa6ora10r MbiWI.Ibl oepxHero npecca.

ne>Ka Ha nony, HOIL-1 COIHL'1Te B KoneHHX, PYKL-13a 10noso~. He KacaHCb noA6opOAKOM rpyAL-1, HanpHrL'lre >KL'lBOT, oropsL-1re nonaTKL-1 or nona, noHCHL-1'-Ia- npL-1>Kara. 3areM onycrL'lrecb o6parHo. CAena~re nepsbl~ nOAXOA- 10-15 pa3 MeAneHHO, BTOpo~ -

2

B ABa pa3a 6biCTpee.

BbiTAJlK~BAH~fl

Pa6ora10r MbiWI.Ibl HM>KHero npecca.

nHne Ha CnL'lHy, npHMble

ljKpeM an11 mena Sheikha, La Ric 2jMacno-cxpa6, jean Klebert 3/ IIunuH2 an11 mena Birken, Weleda 4jYsna)I(Hil10ll(ee MonolJKO an11 mena «Kapume, cnaaxuii MuHaanb, Macno ap2aHOB020 aepeBa>>, Le Petit Marseillais

• nocne 3aHHTL'1~ cnopTOM Heo6XOAL'1MO ysna>KHeHL'le KO>KL-1. BMeCTe c noroM KO>Ka repHer L-1 cyllleCTseHHbl~ o6beM snarL-1. B HOpMe sepxHL-1~

HOIL-1 nOAHL-1ML'1Te BBepx.

cno~ KO>KL-1 AOn>KeH COAep>KaTb 10-30% BOAbl.

Mo>KHO 3a>KaTb B Horax

• OrAaBa~re npeAno<neHL'le cpeACTBaM, B coCTase Koropb1X npeo6-

MHYL'lK. ronosy L-1 nonar-

naAaiOT CBH3biBaiOLllL'1e Bnary KOMnOHeHTbl (MOYeBL'lHa, rnL-1'-IepL-lH),-

KL-1 OCTaBbTe npL-l>KaTbiML-1

L'lX nerKaH TeKCTypa npeKpaCHO ysna>KHHeT KO>Ky.

K nony. HaYL'lHa~re npL-1-

• Bbi6L-1pa~Te KpeM, opL-1eHTL-1PYHCb Ha CBO~ TL'ln KO>KL-1 . ,QnH cyxo~

nOAHL-lMaTb ra3 ssepx,

L-1 HOpManbHO~- C 6onee HaCblllleHHO~ L-1 nnOTHO~ CTpyKrypo~. ,QnH

OTpb1BaH KOnYL'lK L-1 nOHC-

CMeWaHHO~- «o6nerYeHHaH>> KOHCL'lCTeHI..IL'lil (nOCbOH, 3MynbCL-1H).

HL-1'-IY or nona. CAena~­ re B MeAneHHOM TeMne

• HenL'lWHL'lM 6yAeT noApo6Ho 03HaKOML'1TbCH c coCTasoM l<peMa.

10-15 pa3 He MeHee AByx

10 cpeACTBa yKa3biBaeTCH B nopHAKe y6biBaHL'1H. nepBbiM B CnL'lCKe

nOAXOAOB.

nocneAOBaTenbHOCTb nepeYL'1CneHL'1H L'lHrpeAL'leHTOB KOCMeTL-lYeCI<0HaXOAL'lTCH BellleCTBO, KOTOporo B AaHHOM npOAYKTe 6onbWe BCeiO, a nocneAHL'lM -TO, KOTOpOIO MeHbWe. SHilff

3Kcnepr SHAPE: EKarepMHa JlE6EA4EHKO, KOCMeronor, AepMaroseHeponor cerM KnMHMK «H~APMEA~K».

SHAPE MA~ 2012 169


'

~

...

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..

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3cDcDEI<Tl!1 BHA5i Dl!1ETA Dfl5i nflOCI<OIO >l<l!1BOTA

BO.!lOKna 70 ISHAPE MA~ 2012

6eJlKOBble Al!leTbl -

Ha ni!1Ke

nonymtpHOCTI!1. ~ Aa>Ke npeAynpe>KAeHI!1H Al!leTOJlOroB 06 1!1X speAHOM Ael1CTBI!11!1 He OCTaHaBJli!1BaiOT >KeH[U1!1H, >KeJlaiOLUI!1X «CAeJlaTb TaJll/110». He nopa 11111 CAeJlaTb nay3y 1!1 Bb16paTb Apyrolil nOAXOA? Hanp1!1Mep, Al!lery c BbiCOKI!1M COAep>KaHI!leM nl!l[UeBbiX BOJlOKOH.


TEKa: KCEH~H YllbHHOB A I ~OTO: EASTNEWS , SHUTTERSTOCK

n

qm-

Ce:il:tiac xyp;eroru;He, HaKoHeu;, rroHHnH, 'ITO yBnetieHHe ATKHHCOM

3HOnOr 0ApH ~TQH rrpep;nmKHn xyp;e-

H IIOp;06HbiMH CHCTeMaMH IIHTaHHH rrpOBOIJ;HpyeT B03HHKHOBe-

IOIIJ;HM eru;e B So-x rop;ax rrponmoro

HHe 3a6oneBaHHH rretieHH H IIO'ieK, II03TOMY nytiiiie IIOCTerreHHO

BeKa. B Mae H arrpene 1983 rop;a ero KHH-

rrpHytiaTb ce6H K OBOIIJ;aM, <f>pyKTaM H 3naKaM , tieM rronytiHTb

Op;06HyiO CHCTeMy 6pHTaHCKH1{

ra F-plan Diet (F- coKparu;eHHe oT aHrn.

KaKoH-HH6yp;n cepne3HbiH Hep;yr H3-3a 6enKOBOH p;MeThi. TaK 'ITO

cnoBa fibre- rrHru;eBnre BOnOKHa- rrpHM.

Bbiiiiep;IIIaH B 2006 rop;y KHHra l1ToHa F2-plan Diet c HOBOH BepcHe:il:

pep;.) Bouma B p;ecHTKY caMbi X rrpop;aBae-

p;HeTbi rrpHIIInacb OtieHb p;a)Ke KCTaTH .

Mhix KHHr B AMepHKe. Op;HaKo Mop;a Ha BbiCOK06enKOBbie p;HeTbi C orpaHH'l:eHHeM 6oraTbiX IIHIIJ;eBbiMH BOnOKHaMH HeKanopHHHbiX <f>pyKTOB, OBOru;efr H rrone3HbiX

AHTOH <I>EOKT~CTOB, lj>HTHeC-AHpeKTop CTYAHH

3naKoB cnrrpana cBoro ponb: xyp;eroru;He

cneuHallHCT no HyTpHnorHH H cnopTHBHOMY nHTaHHIO:

6biCTpo yTpaTHnH HHTepec K p;HeTe J1TO-

«)TO )J,OCTaTO'lHO np~eMJleMbll1 Bap~aHT n~TaH~ll, 4T06bl 6bl-

PRO TRENER,

Ha. Ilnroc KO BCeMy, pe3KOe IIOBbiiiieHHe

crpo c6poc~Tb sec. Ho, Ha MOI1 B3r11HA, Manoe KOJl~'leCTBO 6enKOB ~ JJ.OCTa-

KOnHtieCTBa <f>pyKTOB H OBoru;efr B pau;HoHe

TO'lHO H~3Kall Kanop~11HOCTb (oco6eHHO, eCJl~ Bbl 3aH~MaeTeCb <P~THeCOM

3 pa3 B HeJJ,emo) Moryr np~secr~

K roMy, 4TO opraH~3M He 6yJJ.eT

(B OCHOBHOM H3-3a HerrpaBHnbHO CIInaHH-

He MeHee

poBaHHOrO MeHIO) Y ni06HTenefr pa<f>HHH-

nony'laTb HY>KHoro KOJl~'leCTBa none3HbiX Bell!eCTB. Ba>KHO noMH~Tb, 4TO

poBaHHOH H MHCHOH IIHIIJ;H tiaCTO rrpHBO-

Ka>KJJ,all c~CTeMa n~raH~ll pacc'l~TaHa Ha KpaTKocpo4Hbll1 pe3ynbrar, ~ 6e3

p;MnO K IIOBbiiiieHHOMY ra3oo6pa30BaHHIO

<P~3~4eCKOI1 aKT~BHOCT~ ~ 3aHHT~I1 cnopTOM JJ,~eTbl He pa6oTaiOT».

H rrpo6neMaM c )KKT.

Ilpun~unbt F2-Plan Diet .a......L.

3HepreTHtiecKaH u;eHHOCTb MeHro F2-plan Diet -

oKono

....,......,. !250-ISOO KKan. IlHTaTbCH He06XO,!l;HMO p;po6HO, He MeHee 6 pa3 B p;eHb, cnep;yH rrepetiHCneHHbiM HH:>Ke peKOMeHp;aiJ;HHM. • YITOTPEEDJH1:TE OKOJIO 40 f ITMIIJ;EBbiX BOJIOKOH B ,Il;EHb. IlpH 3TOM He06XO,!l;HMO BKniOtiaTb B pau;HOH KaK HepaCTBOpHMbie, TaK H paCTBOpHMbie IIHIIJ;eBbie BOnOKHa. J1CTO'iHHKaMH rrepBbiX HBnHIOTCH 3naKH, MaKapoHbi H3 u;enbH03epHoBo:il: MYKH, KpecTou;BeTHbre, 6o60Bbie, 0Tpy6H, a BTOpbiX- <f>pyKTbi, HfO,!l;bi, 6onbiiiHHCTBO OBOru;efr, KOpHeiinO,!l;bi. • HA 3ABTPAK C'bE,IJ;AMTE KAIIIY H3 Heo6pa6oTaHHhrx 3naKOB HnH u;enhH03epHOBbie XnOIIbH, IIOnOBHHKY rpe:il:rr<f>pyTa H He60nbiiiOH, cnerKa Hep;o3penbiH 6aHaH. • CHl13bTE CO,Il;EP)KAHME )KJ1POB B pau;HoHe p;o 10 ep;HHHIJ; B p;eHb (I ep;HHHIJ;a- I 'I. n. OnHBKOBOrO Macna HnH I,S 'I. n . CnHBO'iHOrO Macna), HCKniO'iHTe <f>acT<f>yp;, pa<f>HHHpOBaHHbie yrneBO,!l;bi (BbiIIetiKy, IIIOKonap;, anKoronn) . • ElllbTE EOJiblliE OBOIIJ;EM l1 EOEOBbiX H, no Kpa:il:He:il: Mepe, p;Ba pa3a B p;eHb Ha Ball! Bbi6op- tietieBHu;y, ropox, <f>aconb, MopKOBb, IIIIIHHaT, 6poKKOnH, KarrycTy, cennp;epe:H:. • ElllbTE, ITO MEHblliEM MEPE, ,Il;BA JIIOEbiX, EOfATbiX Ill1IIJ;EBb1Ml1 BOJIOKHAMM <I>PYKTA, rroMHMO 6aHaHa H rpe:H:rr<f>pyTa, Ha 3aBTpaK (HarrpHMep, H6nOKH, HeKTapHHbi, BHHOrpap;, CnHBbi) H p;Ba noMTHKa u;enbH03epHoBoro xne6a B p;eHb .

SHAPE MA~ 2012 171


• YIIOTPEEJI5IHTE IIPOEI10Tl1qECKI1E HAIII1TKI1 (:iiorypTni c HM3KMM cop;ep)KaHMeM )l(Hpa, Ke<fJup) Ka)Kp;or:ii p;eHn.

IIJIIOC1I EAJIJIACTA • laK KaK mtll\eBble BOIIOKHa He yceaMBaiOTCil opraHM3MOM, TO B npoWIIOM BeKe MX C'IMTaiiM «6annaCTHbiMM», T.e. HeHy>KHbiMM Bell\eCTBaMM.

• Elll1TE P1IEY BMECTO M5ICA (eru;e nyqrne - rrepe:iip;uTe Ha BereTapuaHcKoe MeHIO). TaK MJIM MHa'!e, KpaCHOe MRCO nyqIIIe ecTb He 6onee 2 pa3 B Hep;eJIIO.

0AHaKo, KaK HM YAMBMTenbHO 3BY'IMT, MMeHHO :no ceolicreo AenaeT MX O'leHb npMBIIeKaTellbHbiMM A1111 xyAeiOil\MX. 1.1 BOT nO'IeMy.

06ecne'IMBaiOT AIIMTellbHOe 011\YIJ.IeHMe CbiTOCTM. (BI13b1Bal1 B >KenyAKe BOAy, mm.leBble BOIIOKHa o6pa3y10r 06beMHblli «nl111\eBOii KOMOK», KOTO-

• IIEHTE KAK MO:>KHO EOJiblllE BO,ll;1I. ( IIOBbiiiieHMeM ,ll;OJIM IIMIIJ;eBbiX BOJIOKOH B pau;MOHe He06XO,ll;MMO yBeJIM'IMTb yrroTpe6JieHMe CB060,ll;HOM )Klf,ll;KOCTM.

pblli C03AaeT 3cpcpeKT HanOJ1HeHHOCTI1 >KellyAKa. np11 3TOM OHI1 He 11BJ11110TCI1 11CTO'IHI1KaMI1 3Hepr1111 A/111 Hawero opraHI13Ma.

Yny11wa10T nMIJ.IeBapeHMe. 1111WHI11i «6annacr» nonHOCTbiO BbiBOA11TCI1 113 opraHI13Ma, 'ITO o6ecneYI1Baer csoespeMeHHOe O'll111\eHI1e KI1We'IHI1Ka.

• HA OEE,ll; Elll1TE CYII1I HA OBOII(HOM EYJI10HE (HarrpuMep, M3 qeqeBMI.J;bi, rroMMp;opoB MJIM MOpKOBM) MCaJiaTbi M3 3eJieHbiX OBOIIJ;eM Cp;o6aBJieHMeM MMHp;aJibHbiX opexoB u M3IOMa.

B pe3ynbTaTe «nponaAaen> >KI1BOT 11 ra111111 craHOBI1TCI1 y>Ke.

noHM>KaiOT ypoBeHb caxapa . nl111\eBble BOJlOKHa 3cpcpeKTI1BHO npen!lTCTBYIOT scaCbiBaHI110 npoCTbiX ymeBOAOB, 'ITO cnoco6creyeT HOpMalll13al.ll111 ypoBHil rlliOK03bl B KpOBI1.

(BSI3biBaiOT >K11pb1. TaK, Hanp11Mep,

l

r pacrsop11MbiX n1111.1eBbiX BOilOKOH

(neKTI1HOB) CBI13b1Baer AO 3,61 r >1<11pos. Ec1111 yYeCTb, 'ITO l r >1<11pos Aaer HaM

9 KKa/1, TO l r KJleT'IaTK11 CH11>KaeT Ka110p111iHOCTb MeHIO Ha 32,5 KKall. lr1x 11CTO'IHI1K11 HeKanop~.tliHbl. HecnaAK11e ¢PYKTbl, 3e/leHble OBOI1\111111roAbl C'II1TaiOTCI1 CaMbiMI1 HeKa110p111iHbiMI1 npoAyKTaMI1, n03TOMy, BKIIIO'IaSI 11X B A11ery, Bbl aBTOMaTI1'1eCKI1 CHI1>Kaere 3HepreTI1'1eCKYIO UeHHOCTb pal.li10Ha.

0

XoTVITe noBbiCVITb co,o,ep>KaHVIe nVIW,eBbiX BOflOKOH

B IOTOB bi X 6 m o ,o,axl )J,o6aBbTe B H VIX cn e l\VIVI (s 100 r -

53

KOp VI L\j

r KfleTYa TKVI ), opera Ho (s 100 r -

KfleT'-1 aTKV1), 6a3 V1 JlV1K V1 p03Map V1H (B 1 00 r -

43 r

26,5 r Kfl eT-

YaTK V1 ). TaK>Ke Bbl MO>KeTe o6oraTV1Tb nVIw,y BOflOKHaMVI 3a CYeT 0Tpy6et/1 (B 1 00 r (B 1 00 r -

39 r KJleTYaTK VI ) VI CeM7'! H Jlb Ha

30 r KJleTY aTKVI).

3nbM11pa XA~IiYm1HA, K.M.H, ,n11eronor, 3Kcnepr Unagrande: «Y lliOAeli C 3a6oneBaHI1SIMI1 >KKT (cnaCTI1'1eCKI1e K0/111Tbl, racrpoAyoAeHI1Tbl, xpoHI1YeCKI1e naHKpeaTI1Tbl) np11 raKOM pau11oHe Moryr B03HI1KaTb pe311, A11CKoMcpopr, 601111 11 B3AYTI1e. Bee 3TO MO>KeT np11BeCTI1 K HapyweHI110 BCaCbiBaHI111 nOJle3HbiX A/lSI opraHI13Ma BI1TaMI1HOB, M11Kp0311eMeHTOB, ni1TaTellbHbiX Bel1\eCTB. Mo11 peKoMeHAal.li1H -

pa3H006pa3bTe 3TY A11ery 6enKaMI1. 3TO He06!13aTe/lbHO AO/l>KHO

6b1Tb MSICO. 3aMeHI1Te ero H113KOKa110p111iHbiMI1 HeCOJleHbiMI1 Cb1paMI1, Hanp11Mep, Mouapennoli. Jlo6aBJlllliTe ee B canaTbl 111111 OHAB11'111 c MYilbTI13epHoBbiM XJle60M, 3aneKaliTe COBOI1\aMI1. laK11M o6pa30M Bbl BKJ110'111Te B pal.li10H 6eJlKI1, HO He nOBbiCI1Te Ka110p111iHOCTb pal.li10Ha».

72 1SHAPE MA~ 2012


IlJtan-peBanm ............... Y'IHThiBaH peKoMeHp;au;HH Op;pH ....,......,.. J1TOHa H HaiiiHX 3KCrrepTOB, Mhl cocTaBHJIH p;HeT-rrJiaH Ha

7 p;Heil.

3

Cnep;yH

eMy, Bhl 6yp;eTe yBeJIH'IHBaTb KOJIH'IeCTBO

• •

IIHIIJ;eBbiX BOJIOKOH IIOCTeiieHHO (OT He06XO)J;HMOfO MHHHMyMa B ,ll;OBaHHhiX J1TOHOM

40

20 r ,ll;O peKOMeH-

r B p;eHh) H, TaKHM

o6pa30M, H36ex<HTe rrpo6neM c IIHiu;eBapeHHeM, CBH3aHHhiX C pe3KHM IIOBhiiiieHHeM 3THX BOJIOKOH B pau;HOHe. TaKX<e He 3a6bi-

••••

BaHTe IIHTh 60Jibiiie BO,ll;hl H yrroTpe6JIHTh BHTaMHHhl.

!IW'f

nH

BT

wt.i:lif41

Mf!i:ii#4ti

1 YaWKa KOpV1YHeBOIO pV1Ca, 3anpasneHHOIO OnV1BKOBbiM MacnoM, 1 6aHaH,

1 YawKa gV1eTV1YeCKV1X xnonbes, o6e3>KV1peHHoe MOnOKO, 1 6aHaH, 1/ 2 1peMncjlpyTa, YaM. (?,8 I KneTYaTKV1)

1/ 2

1pe~ncppyTa,

100 I TBOpOia (8 I KneTYaTKI-1)

1•1:14:1511 100 1 Tsopo1a V1 1 xne6e1..1 (1 I KneTYaTKI-1)

lm!l

'•':IA:Ifii

KypV1Hbl~ 6ynbOH

lm!l

c cyxapV1KaMV1, canaT 1-13 asoKago V1 KpeseTOK. (3,3 I KneTYaTK!-1)

(TaKaHYV1K HaTypanbHOIO MOIYPTa. nopL\1-1~

OBOll\HOIO cyna, 2 cpegHV1X KycKa L1enbH03epHosora xne6a,

CP Q:llf41

Mf+i;llf41

@4;11:1-11

Mt.i:ii¢11

1 YaWKa MIOCnl-1 c o6e3>KV1peHHbiM MOnOKOM V1 1 CT n. OTpy6eM, 1 6aHaH,

1 YawKa KOpV1YHeBOIO p01ca c cyxocppyKTaMI-1, 1/ 2 1peMncppyTa, 6aHaH,

(8 I KneTYaTKV1)

'•':li:ISii

'•':IA:ISH

1 YawKa gV1eTV1YeCKV1X xnonbes C MOnOKOM V12CTn. OTpy6eM, ' / 2 1peMncppyTa, 6aHaH. (10 I KneTYaTKI-1)

l•liA:IHI

16onbwoe

30 I MV1Hgan~ . (3,5 I KneTYaTKV1)

(4 I KneTYaTKI-1)

1pe~ncppyT

KycoYeK p>KaHOIO xne6a c CblpoM (2 I KneTYaTKI-1)

lm!l

5onbwa~

nopOBOll\HOIO cyna (accopTV1 1-13 OBOll\e~ Ha OBOll\HOM 6ynbOHe), TOCT, 150 1 cp1-1ne V1Hge~KI-1, canaT V13 KanycTbl, YaM. (10 I KneTYaTK!-1) L\V1~

30 I cpV1CTaWeK (3 I KneTYaTKI-1)

la3a CnV1MOHOM. (4 I KneTYaTKV1)

l•liA:ISil

/16nOKO, MV1HepanbHa~ soga. (4 I KneTYaTKI-1)

200 1 o6e3>KV1peHHOIO TBOpOia, 1 Y. n. Mega, YaM C M~TO~.

100 1 cp01ne c016aca, 3aneYeHHoro Ha napy, YawKa 6pOKKOnV1, 3anpasneHHa~ pacTV1TenbHbiM MacnoM. (4 I KneTYaTKV1)

BC

"4~11@1

Ha o6e3>KV1peHHOM MOnOKe, 1 Y. n. Mega, 6aHaH,

(TaKaHYV1K HaTypanbHOIO MorypTa c 20 1 V1310Ma. (3 I KneTYaTKV1)

1/ 2

1pe~ncppyTa.

(9 I KneTYaTKV1)

'·':14:1@1 YawKa Kny6HV1KV1 (3 I KneTYaTKI-1)

lm!l

lm!l

Cyn V13 6poKKOnV1, nop1..11-1~ KOpV1YHeBOIO p1-1ca c KpeseTKaMV1, 2 nOMV1gOpa, Ya~. (10 I KneTYaTKI-1)

nopl.1V1~

YeYeBV1YHOIO cyna, 1 KYCOK xne6a, nonos1-1Ha KYPI-1HO~ 1pygKV1 6e3 KO>KI-1, canaT 1-13 noMV1gopos 1-1 o1yp1..10B (10 I KneTYaTKV1)

l•liA:IHI lopcTb cpV1cTaweK, MV1HepanbHa~ soga (3 I KneTYaTKV1)

mD!I

nopl1V1~ ll\e~,

1 KYCOK p>KaHoro

xne6a, >KapeHa~ TpecKa, 1 3aneKapTOWKa C MaCnOM, Ya~. (8 I KneTYaTKV1)

YeHHa~

- - - -

pos c OIYPL1aMV1 V1 MacnoM, Ya~ . (8 I KneTYaTKI-1)

(5

1 YawKa 1peYKV1 C paCTV1TenbHbiM MaCnOM, 6aHaH, nonOBV1Ha 1peMncppyTa, Ya~ (6 I KneTYaTKI-1)

Osc~HKa

'•'iA:IfAi

1 / 2 KYPV1HOM 1pygKV1 6e3 KO>KV1, canaT V13 nOMV1go-

nT

YT

••

200 1 o6e3>KV1peHHOIO Tsopo1a, 3 WT Kypal!-1, Ya~. (2 I KneTYaTKI-1)

150 1 3aneYeHHbiX s gyxosKe OBOll\eM (1..1/KV1HV1, 6aKna>KaHb1), nOCblnaHHbiX 30 I He>KV1pHOIO Tsepgoro Cblpa, 1 xne6e1..1, YaM. I KneTYaTKI-1)

l•liA:IHI

AnenbCV1H. (3 I KneTYaTKI-1)

150 1 o6e3>KV1peHHOIO TBOpOia, canaT 1-13 KanyCTbl V1 MOpKOBV1,

'•'i4:1HI

-

11pywa. (3 I KneTYaTKV1) nonOBV1Ha YaWKI-1 YeYeBV1L\bl, OTBapHa~ 3eneHa~ cpaconb, 3anpasneHHa~ paCTV1TenbHbiM MacnoM, 1 TOCT (10 I KneTYaTKI-1)

Ya~.

(10 I KneTYaTKV1)

'•':14:1$D ~6noKo.

mD!I

nopl.1V1~ ll\e~,

canaTa c asoKago, nonos1-1Ha KYPV1HOM 1pygK1-1 6e3 KO>KV1, KycoK p>KaHoro xne6a, Ya~ (10 I KneTYaTK!-1) nop1..101~

'•':14:1Sii CTaKaH o6e3>KV1peHHOIO ~o1ypTa c 1 CT n. OTpy6eM V1 20 I V1310Ma. (6 I KneTYaTKI-1)

-

YawKa msapHOM 6poKKOnV1 c MacnoM, KycoK He>KV1pHoro Cbl pa c 1 KYCKOM xne6a c noBbiWeHHbiM cogep>KaHV1eM KneTYaTKV1, Ya~. (10 I KneTYaTKV1)

SHAPE MA~ 2012 173


2

~ nf06nf0 Cni!1BOYHblli11110rYPT C <I>PYKTAMI!1

Kro ycro111r nepeA 6aH04KOi1 >K111pHoro Cllii1B04Horo /laKOMCTBa Ha nOflAH111K? 0AHaKO B 100 r nOA06HOrO nepeKyca MO>KeT COAep>KaTbCH AO KKa/l 111 ],5 r >K111pOB, a TaK>Ke HeCKO/lbKO 4ai1HbiX no>KeK caxapa. Ho OTI<a3biBaTbCH or ::noro

160

npOAYKTa He CTOII1T. «,Qeno B TOM, 4TO no/le3Hble

MHor111e >KeH~I!1Hbl C~I!1TatOT, ~TO

A06111TbOI 111AeaJlbHoro npecca MO>KHO TOJlbKO nyreM 3anperos 111 orpaHI!1~eH1!1l1. 0AHaKo 3TO M111cp: He HY>KHO orKa3biBaTbCH or np111Bbi~HbiX npOAYKTOB, He06XOA111MO Jli!1Wb nepecMorperb HeKoropble xapaKrep1!1CTI!1KI!1 MI!1JlbiX cepAu.y «BpeAHOCTel1». KaK? noACKa>KeT SHAPE.

IlpaaiJnu«

>I<V1BOTA 1

060>KAfO C~YCbl 111 OPEXOBbll!1

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3

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i#i?li5M4 M~Hyc 1,5 Kr 3a 4 HeAen~ (~n~ M~Hyc

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74 1SHAPE MA~ 2012

npo61110TII14eCKII1e 6aKrep111111, COAep>Kall.!ll1eCH B i1orypre, nO/lO>KII1Te/lbHO Bflii1HIOT Ha o6MeH

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6

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5

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1Qii2Ji5fiiiJ M~Hyc 2 Kr 3a 4 HeAefl~ (~11~ M~Hyc 3 CM B Tall~~). SHAPE MA~ 2012 175


30 HA

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SHAPE MA~ 2012 179


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3aKpemne LleHrp neHTbl 3a mo6oiil ycroiii-

06BH>KII1Te nOAbi>KK111 KOHI..IaMII1 neHTbl (ecn111 y sac neHra c PYKOHTHMII1, npo-

4111Bbliil npeAMeT Ha yposHe nne4, HanlHII1re KOHI..Ibl neHTbl 111 scraHbTe Ha 6ocy. Bbi-

neHroiil). BcraHbTe npHMO, py1<111 BblnpHMneHbl Ha yposHe rpyA111 naAOHHMII1

H1HII1Te npasyto Hory snepeA 111 noAH111MII1Te HaA nonoM. He onycKaH PYKII1, BblnOnHII1Te Herny6oKoe np111ceAaH111e Ha nesoiil Hore, 3aTeM BepH111TeCb B 111CXOAHOe nono>KeHII1e.

Pa6ora10r MbiWI.Ibl HrOAHI.I, Hor H6eAep.

AeHbTe MbiCOI< nesoiil HOrll1 B pyKoHTb, a nOAbi>KKY npasoiil HOrll1 o6BH>KII1Te Apyr Apyry. CorHII1Te nesyto Hory B KoneHe 111 oTBeA111Te Ha3aA raK, 4T06bl neHra 6b1na HeCII1nbHO HaTHHyra (A). YAep>K111BaH pasHosec111e, Ha BbiAOXe OTBeA111Te Hory KaK MO>KHO AanbWe (cll1nbHO HaTHHII1Te neHry) (5). nocra-

CAenaiilre 5 nosropos, 3aTeM BbmonHII1Te

paiiiTeCb He 3asan111saTb Kopnyc snepeA. Ha BAOXe sepH111Tecb B 111CXOAHOe nono>KeHII1e. CAenaiilre 2-3 nosropa, 3aTeM BblnonHII1Te ynpa>KHeHII1e c Apy-

ynpa>KHeHII1e CApyroiil HOrll1. nepeAOXHII1Te 111 nOBTOp111Te ynpa>KHeHII1e.

roiil HOrll1. nepeAOXHII1Te 111 BblnOnHII1Te ellle ABa nOAXOAa. no >KenaHII110, BblnOnHHiiiTe ynpa>KHeHII1H Ha 6ocy 111n111 6anaHC111pOB04HOiil nOAYWKe.

6

nO,llbEMbl HOr HA liAJlAHCE

Pa6oraiOT MbiWI.Iblcra6HIIH3aropb1, MbiWI.Ibl npecca H6e.Qep. Yn111paHCb noKTHMII1 B l..leHrp 6ocy (111n111 6anaHc111poB04Hoiil

nOAYWK111), np111MII1Te nono>KeHII1e nnaHKII1. noAH111M111Te nesyto roneHb ssepx (A). Ha BbiAOXe, HanpHraH npecc, noAHII1MII1Te HOry 111 6eApO KaK MO>KHO Bblwe (5 ). Ha BAOXe np111MII1Te 111CXOAHOe nonO>KeHII1e. CAenaiilre 5 nosropos, swnonHII1Te ynpa>KHeHII1e c Apyroiil HOrll1.

86 1SHAPE MA~ 2012


nO,llbEMbl HOr HA,ll liOCY 7npecca. Pa6oTaiOT 6eAep, MbiWUbl

HOr

111

(f!AbTe Ha non Ha paCCTOfiHI!11!1 80 CM OT 6ocy (111n111 6anaHC111pOB04HO~ nOAYWI<111) 111 nono>I<I!ITe nf!TI<III Ha Hee. Ynp111recb naAOHfiMI!I B non, nanbl..lbl py1< CMorpHr snepeA, 111 orops111re HOrl!l 111 flr0A1111..1bl or nona (A). Ha BbiAOXe nOAHI!IMI!ITe nesy10 Hory HaA 6ocy 1<a1< MO>I<HO BbiWe (6). Ha BAOXe sepHI!ITecb B I!ICXOAHOe nonO>I<eHI!Ie. CAena~re 10-15 nosropos, 3aTeM Bbl-

nonHI!ITe ynpa >I<HeHI!Ie c Apyro~ HOrl!l. nepeAOXHI!ITe 111 BblnOnHI!ITe ell.le OAI!IH 111n111 ABa nOAXOAa . Ecn111 Bbl XOTI!ITe noBbiCI!ITb Harpy3~<y,

ni!ITenl!l -

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l<a>I<Abl~ .

MAXM HA liOKY Pa6oTaiOT MbiWUbl npecca, 6eAep

Ill HrOAIIIU.

nf!rre Ha neBbl~ 601<, nOI<TI!I COrHyTbl 1!1 pa3BeAeHbl B cropoHbl (noi<OTb neso~ py1<111 ynl!lpaercfl B non, npaso~- CMorp111r ssepx) , I<I!ICTI!I py1< nOAAep>1<111BaiOT ronosy. BblnpHMI!ITe Horl!l 111 yAep>1<1!1Ba~re 111x HaA nonoM noA yrnoM

45 rpaAycos. B re4eHI!1e MIIIHYTbl 111n111 AByx crl!16a~re 111 BbinpHMnfi~Te HOrl!l B 6b1CTpOM TeMne

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88 1SHAPE MA~ 2012


TEKa: HATAnbH MYXOPTOBA I <I>OTO: SHUTTERSTOCK

J

lt1HTEPBAnbHA51 TPEHltlPOBKA lnaBHOe B 3TOM BillA€ rpeHI!IHra TO, '-ITO pa6ora pa36111ra Ha 1!1Hrepsanbl -

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e 3a KOpOTKI!1Vl cpoK Bbl CMO>KeTe

• 3ra cxeMa rpeH1!1poBKIII He pac-

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pa60Tbl BbiCOKOVl IIIHT€HCIIIBHOCTIII.

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e np111HI..IIIInbl IIIHTepBaflbHOVl

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ycraHOBI!Ifllll, YTO cnoprcMeHbl Moryr Bblnon-

rpeHI!IpOBKIII np111M€HIIIMbl K 6onb-

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BEP L'IKT SHAPE • lt1cnonb3yV!re 3TY cxeMy, I<OrAa Bbl y>~<e A06111n111Cb pe3ynbraros. «AnH T€X, KTO HaYI!IHaeT rpeHIIIpOBaTbCl'l nO AaHHOVl CIIICTeMe, COOTHOW€HIII€ Harpy3KIII 111 OTAbiXa AOn>KHO COCTaBfll'lTb 1:5, TO eCTb OAHa MIIIHyra- pa6oTbl, nHTb MIIIHYT- OTAbiXa. C nOBbiWeHI!IeM yposHH noArOTOBKIII IIIHrepsan OTAbiXa MO>KHO COKpaTI!ITb», -

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naere aKI..IeHra Ha onpeAeneHHOVI

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rpynne MbiWI..I, no3TOMY nonHoc-

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B OYeHb KoporKoe speMH npl!lse-

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rpynny y sac He nonyYIIITCH.

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• Bbl MO>Kere IIICnonb30BaTb rpe-

• He >KAI!ITe 6b1CTpb1X pe3ynb-

BblnOnHHTb IIIX Heo6XOAIIIMO 6e3 nepepb1Ba,

Ha>Kepbl, CB060AHbl€ 0Tl'lrOL1\€HIIIl'l,

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Apyr 3a ApyroM, Ill TOflbi<O B KOHLI€ l..lllll<na Bbl

a TaiOK€ KOM6111H111pOBaTb IIIX.

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e 3TOT BillA rpeHIIIHra nOAXOAIIIT

e ECTb ynpa>KH€HIIIl'l, KOTOpbl€

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cni!IHbl. Bbl AOn>KHbl TOYHO 3HaTb,

cnoprcMeHOB 111 Aa>Ke AeTeVI.

KaK npaBIIIflbHO BblnOflHl'lTb IIIX.

BEP lt1 KT SHAPE • KpyrosaH rpeHI!IposKa MO>Ker 6b1Tb peKoMeHAOBaHa fliOAHM n106oro B03pacra 111 ypoBHH noworoBKIII. «CocrasnHH nporpaMMY l<pyrosoV! rpe-.....~-._....._....__......----~~

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SHAPE MA~ 2012 189


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3ro cxeMa, no l<oropo111 Bbl rpeHL-1py-

e npL-1 >KenaHL-1L-1 rpeHL-1pOBKY no

• EcnL-1 y sac cosceM Her HL-1KaKoro

ere pa3nL-14Hble rpynnbl MbiWL\ B pa3-

CL-1CTeMe cnnL-1T MO>KHO nposo-

OnbiTa rpeHL-1pOBOK, TO BaM TaKOII1

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AL-1Tb e>KeAHeBHO. Ecrb cnnL-1T-

rpeHL-1Hr He nOAOII1AeT. CnnL-1T-

rpeHL-1pOBOI< no CL-1CTeMe cnnL-1Ta COCTaBnf!eTCfl

nporpaMMbl, pacc4L-1TaHHble Ha

rpeHL-1posKa -

Ha HeAentO. HanpL-1Mep, npL-1 OnTL-1ManbHOM

5-6 AHell1, HO 6onee pacnpocrpa-

HY>KHO Ha4L-1HaTb. 0Ha omL-1-

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• BaM He HY>KHO Harpy>KaTb

nt06L-1renHM <flL-1rHeca.

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a He HaspeAL-1na, HY>KHO 4eTKO

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3HaTb, Kai<L-1M o6pa3oM pa36L-1sa-

rpeHL-1pOBOK : MbiWL\bl pacryr He Ha 3aHHTL-1L-1, a BO speMH OTAbiXa.

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e TpeHL-1pOBKY MO>KHO COCTaBL-1Tb

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Tbl «OTCTaiOll.lL-1M» MbiWL\aM.

npoKa4aHHbiM MbiWL\aM.

BEP llli<T SHAPE • 3ror BL-1A rpeHL-1Hra cneAyer npaKTL-1KOBaTb nocne nonyroAa perynHpHbiX <flL-13L-14eCKL-1X 3aHHTL-1111 . OH omL-14HO nOAXOAL-1T AnH e>KeAHeBHbiX rpeHL-1poBOI<, Tal< KaK Harpy>KeHHaf! MbiWL\a ycnesaeT BOCCTaHOBL-1TbCfl, nOKa Bbl 3aHL-1Maerecb Apyroll1. «CnnL-1r-rpeHL-1posKa xopowa reM, 4TO Bbl MO>Kere AeranbHO L-1 Ka4ecrseHHO npoKa4aTb rpeHL-1pyeMytO rpynny, a raK>Ke, 3aAell1crsosas ee ronbi<O pa3 B HeAentO, AaBaTb AOCTaT04HO speMeHL-1 AnH BOCCTaHOBneHL-1fl>>, - 06bHCHfleT ltlpL-1Ha <!>pe111nax.

4

3ro rpeHL-1poso4HaH nporpaMMa, co-

e noMoraeT rapMOHL-14HO pa3BL-1Tb

• BcerAa, Ha4L-1HaH HOBblll1 BL-1A

CTOHll.laH L-13 pa3nL-14HbiX BL-1AOB <flL-13L-1-

reno- nOATHHYTb sawL-1 cna6ble

aKTL-1BHOCTL-1, HaAO 6b1Tb OCTOpO>K-

cropoHbl L-1 yKpenL-1Tb cL-1nbHble.

HOII1: ecrb 6onbwo111 pL-1cK nony-

HenpL-1Bbi4HO AnH MbiWL\ TL-1nOM AeHrenbHOCTL-1.

4eCKOII1 aKTL-1BHOCTL-1 . AaHHoe 3aHHTL-1e

• 3ra cxeMa rpeHL-1posoK He Aacr

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BMecro, HanpL-1Mep, o6bi4Horo AnH sac 6era

saM 3acKy4aTb. He HY>KHO Bblnon-

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rpeHepoM L-1nL-1 spa40M.

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• Mo6L-1nbHOCTb L-1 pa3Hoo6pa3Haf!

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• Tpe6yer AOCTaT04HOro KOnL-14ecrsa speMeHL-1- 3aHL-1MaTbCH

Hee C>KL-1raTb KanopL-1L-1 .

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BEP 111KT SHAPE • Kpocc-rpeHL-1Hr- xopowL-1111 sapL-1aHT AnH ntOAell1, nt06Hll.lL-1X 3KcnepL-1MeHrL-1posarb, L-1 rex, KOMY 6b1Crpo HaCKY4L-1BatOr OAHOo6pa3Hble ynpa>KHeHL-1H . OH nOAXOAL-1T AnH n106oro ypoBHH noArOTOBKL-1, HO, ocsaL-1BaH KaKoll1-nL-16o HOBblll1 «nL-1py3r», 6yAbTe ocropo>KHbl . «4eM 6onbwe pa3Hb1X BL-1AOB <flL-1THeca Bbl 3aAell1crsyere, reM cno>KHee reny nOAAep>KL-1BaTb pa6ory MbiWL\- pa3Hoo6pa3L-1e ABL-1>KeHL-1111 3acrasnHeT reno nocroHHHO pa3BL-1BaTbCH», -

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none3HbiX cnoco6os -

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98 1SHAPE MA~ 2012

Ha rp111ne.


TEKCT: KCEH~~ Ynb~HOBA I <I>OTO: SHUTTERSTOCK

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Ha KOCTIII

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r

KA4AJ1~HA,

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no Ka'!ecrsy <j>epMepcKoli npoAYKLU.U1 TM «npHMo c <j>epMbl>> : <<np1.1 >KapKe M!lca Ha pewerKe He McnonblyerCil >KMp, 1.1 OHO OTAaeT HeKOTOpoe KOJU1'leCTBO csoero >KMpa. M11co, npMrorosneHHOe raKMM cnoco6oM, coAep>K11T MeHbwe KaHL!eporeHoB.

peKoMeHAyerOnbra CTP~>IU11i~KOBA, racrpoHOMIIIYeCKIIIi:i cne~lllaJJIIICT npoeK-

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pe M!lca HY>KHO onaHasnMsaTbCil Ha cse>KeM, He3aMopo>KeHHOM, BbiAep>KaHHOM 2-3 cyTOK

• nPE,D,BAPII1TEJlbHO OTBAPIIlTE M51CO HA nAPY AO nonyroTOBHOCTIII3TO COKpaTIIIT speMH nplllrOTOBJleHIIIH MHCa Ill 11136e>KaTb nOHBJleHIIIH >KeCTKOi:i

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cjl11pe: OH He cyw11T MllCO, n03TOMY OHO nony'laeTCll O'leHb CO'lHbiM. Hy a 6apaHMHa - 3TO

• no >KEJlAHI/110, 3AMAPII1HYV!TE M51CO nepeA np111rOTOBJ1eHIIIeM . MapiiiHaA MO>KeT 6b1Tb Jll06biM Ill He06H3aTeJlbHO CMaCJlOM- MO>KHO IIICnOJlb30BaTb 6aJJb3aMIIIYeCKIIIi:i y~<cyc c coeBbiM coycoM 111!1111 l<pacHoe cyxoe BIIIHO. • nOPE3AHHYIO HA WAWJlbiK CBII1HII1HY >KAPbTE HA <t>OJlbfE. TaK Bbl

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SHAPE MA~ 2012 199


BKyc nPAKTMKYM

Caununa ..........__...._ B 1 cpeAHeM KYCKe

....,.....,... (wo r) He>K111pHo~ CBI!1HI!1Hbl, nOA>KapeHHO~ Ha rp111ne, oKono 131 KKan, 6 r >K111pOB, 01<0110 18 r 6enKOB 1!1 TO/lbKO 21% AHeBHO~ HOpMbl XO/lecrep111Ha (B TaKOM >Ke KYCI<e 6apaHI!1Hbl- 25% xonecrep111Ha) .

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• 3 nyKoB~Ubl, nope3aH-

CB~H~Hbl

Hble KO/lbUaM~ • COJlb, MO/lOTbl~

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4epHbl~

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• 8QQ r CB~HO~

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ro Macna

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cron .

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Ba auuna .a....__L.

B 100 r He>K1-1pHoli1 ....,....,.. 6apaHI-1Hbl , o6>KapeHHoli1 Ha rp1-1ne, 128 KKan , 4 ,41 r >K~-!pOB 1-1 nOYTI-1 21 r 6e/lKOB .

TaKaH nop1..11-1l1 n01<pb1Baer nOYTI-1 rpeTb AHeBHOii1 HOpMbl 6e/lKOB 1-1 BCero 7% peKOMeHAOBaHHOii1 HOpMbl >K~-!pOB . liAPAH~HA

HA rP~JlE

Ha 2 nopl.I~H1 // no.QrOTOBKa: 6 "'aCOB II npHrOTOBneHHe: 15-20 MHHyr •l KyeoK 6apaHHHbl seeoM 500 r

• 500 Mil eyxoro KpaeHo-

• XMe/lH·eyHellH, MO/lOTbll1 4epHbll1 nepeu, eollb,

• KHH3a, ryweHble OSOUIH

llYK - no sKyey

no sKyey

ro SHHa H/lH llHeTbR PYKKO/lbl-

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Kypu~a ..a......t..._ B ABYX l<yp~-!HbiX 6eApax, o6>KapeHHbiX ....,....,.. Ha rp1-1ne,- 218 KKan. AnH pa3HOo6pa31-!l1 np~-!rOTOBbTe 1-13 cpe3aHHoro c 6eAep MHca l<e6a6bl (s nop1..11-11-1-16o-170 KKan).

JliOJlSI-KEiiAii ~3 KYP~Ubl Ha 4 nopl.IHH II no,QroTOBKa: 2 "'aca II npHrorosneHHe: 15-20 MHHyr • 500 r MRea e KYPHHbiX 6eAep Hro/leHel1

•120 r pen4aroro 11yKa, nope3aHHoro KyeKaMH

•40 rea11a • 40 r 6o11rapeKoro KpaeHoro HllH >Kemoro nepua, nope3aHHOro KyeKaMH

• MOilOTbll1 4epHbll1 nepeu, CO/lb- no sKyey • ese>KHe OSOll\H, wna>KKH - AllR eepsHpOSKH

1/ Bce nOAfOTOBileHHble KOMnOHeHTbl npoKpyri-ITe Yepe3 Ml1COpy6Ky, noCO/li-!Te, nonepY~-!Te, nepeMewali1re cpapw, 3aTeM y6ep1-1re B XOflOAI-IflbHI-11< Ha 1,5-2 yaca. 2/ noArOTOB/leHHblli1 cpapw pa3Ae/li-1Te Ha 8 paBHbiX YaCTeli1, 06/leni-!Te l-IM wna>KI<I-1 1-1 >Kapbre Ha pa3orperoM rp~-!lle AO roTOBHOCTI-1. 3/ noAaBali1Te Ke6a6bl C nOMI-IAOpaM!-1 Yepp~-1 1-1 CBe>KI-IMI-1 rpaBaM!-1 . S!W'E

SHAPE MA~ 2012 1101


nOCJlE TPEHV1POBI<V1

ecmb paapewaemcH!

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• HeT, ReT, ReT! <l>HTHec-p;HeTa- 3TO, rrpe)[<p;e Bcero, Ka'!eCTBeHHoe H o6HJibHOe IIHTaHHe. IloCMOTpHTe Ha MeH51: 5I rop)[(ycb CBOeH qmrypoif, HO HHKorp;a He MopiO ce651 rorrop;oM. HarrpHMep, 6yp;y'IH rroKrrOHHHu;eif RIIOHCKOH KYXHH, B p;HH ycepp;Hbrx TpeHHpOBOK qacTeHbKO 3a6era10 B rr106HMbiH pecTopaH «IIrraHeTa CyiiiH». ,[(rrR rrop;p;ep)[<aHH51 rrpeKpacHoH qmrypbr HY)[(HO rrpHp;ep)[<HBaTbC51 c6arraHcHpoBaHHoro qmTHec-rrHTaHHR! EHorrorH'!eCKHH Bo3pacT qerroBeKa BO MHoroM orrpep;err51eTc51 Ka'!eCTBOM ero cocyp;oB. KorroccarrbHYIO Harpy3KY HCIIbiTbiBaeT HMeHHO cepp;e'!Ha51 MbiiiiiJ;a BO BpeM51 <f>H3H'leCKHX Harpy3oK, a, CJiep;oBaTeJibHO, pau;HOH, 6oraTbiH He06XO,ll;HMbiMH )[(HpHbiMH KHCJIOTaMH, IIO,ll;XO,ll;HT Ha IOO%.

A KTO-HH6yp;b 3HaeT, 'ITO y 51IIOHCKHX )[(eHiu;HH ReT u;eJIJIIOJIHTa?!

102 1SHAPE MA~ 2012


<I>OTO: nPE/10CTABnEHbl PECTOPAHOM , nnAHETA CYW~ "• BnAA~M~P nYKbHHOB

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SHAPE MA~ 2012 1103


BKyc MACTEP-KnAcc

3eJtenbtU

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MaKKapTHI1, y6e>KAeHHbtL;i sereTap11aHel..l, B 2011 roAy BbtnycTI1n KHI1ry The Meat

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Free Monday Cookbook. AoxoA OT ee npo-

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1,5% >K11pHocnt

• 2 Y. n. KaKao

3 MI1HYTbl

• l Y. n. caxapa • 11.1enorKa con11

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104 1SHAPE MA~ 2012

naHI110, nonO>KI1Te B YaWKY 1/ 4 nanOYKI1 KOp111..1bl. B1 nOPLI~~: 151 KKan, 10 r 6enKOB, 4,9 r >K11pOB 11 22 r yrneBOAOB.

YT05bl YTOJlV1Tb Jl EIKOE YYBCTBO IOJl O.QA, HA BTOPOV1 3ABTPAK CbEWbTE 5-6 IPELjKV1X OPEXOB .


TEKG: KCEH~~ Yllb~HOBA I <I>OTO: SHUTTERSTOCK, nPEI\OCTABilEHbl PECTOPAHOM LOOK IN CAFE

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8 r yrneBOAOB.IHAff

SHAPE MA~ 2012 !105


BKyc aonPoc- OTBET

Ha CTOJ1bKO ycsav1BaiOT-

BeaonacuaJt iJuema

• HopMa 6enKoB • 0 BOLl\V1 BMeCTo BO.D.bl • KaK 6pocV1Tb KYPV1Tb V1 He Ha6paTb sec • MV1KposonHoBa71 neYb V1 3.o,oposbe

B/

C71 6eJlKVI KjpVIHOro A~U,a ) VI MOJlOKa. 5enKVI MACa ycsaVIBaiOTC71 '-ljTb xy>t<e: s cpegHeM Ha

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3Hal0, 'ITO BbiCOK06e11KOBaJI AMeTa 3<j><j>eKTMBHa. Ho B 111HTepHeTe

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106 1SHAPE MA~ 2012


TEKa: KCEH~H YllbHHOB A I ~OTO: EASTNEWS. SHUTTERSTOCK

B/

01

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0

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SHAPE MAli 2012 1107


LJ;EJIY BPEMJI • Pa6ora s H04Hoe speMH speAHa An.fl 3AOpOBb51. Tenepb 3TO AOKa3anll1 111 reHeTII1KII1. AaHHble 111CcneAOBaHII1H, ony6nii1KOBaHHwe s >l<ypHane Chronobiology International, nol<a3anll1: «nepesepHyTbiVI» rpacp1111< sn11151er Ha reHbl 111 Aenaer niOAeVI socnp111111M4111BbiMII1 I< HeKOTOpbiM 3a6oneBaHII151M. «Ho ecn111 Bbl He c111nax nOMeH.f!Tb CBOII1 pe>KII1M, TO MO>KeTe coxpaHII1Tb 3AOpOBbe, KOHTp0n111py51 speM.fl cHa. MII1HII1MYM - 8 4acos e>KeAHeBHO. ~ He 3a6yAbTe 3aAePHYTb wropbl nepeA CHOM», - coseryer P1114apA CT~BEHC, A.M.H.


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>KVIBaiiiTe no ny-

KHI!Irlll np111 pa6ore

KOTOpaH He TOflbKO

6oraTCTBa, n106BV1

CTHKaM B fli06BVI>>,

c AenpecCIIIBHbiMIII

no ero MHeHVIIO,

noMorna TbiCH4aM

VI c4aCTbH>>. AnH

«39 npocTbiX waros

fl10AbM111. OH nepBbiM

cnoco6Ha npeo6-

fliOAeill 4YBCTBOBaTb

Hero rnasHoe-

1< C4aCTbiO». A1<4eH-

o6paTVIfl BHVIMaHVIe

pa3VITb flVI4HOCTb

ce6H ny4we, HO

3TO ,qaTb 4enoseKy

TVIpyeT BHVIMaHVIe

Ha <<aBTOMaTIII4eC-

4enoseKa. C4VITaeT,

VI caMa Bblne4VInacb

B03MO>I<HOCTb

Ha TOM, 4TO Mbl

Kli1e Mb1Cflli1>>- Te,

4TO HaCTOHLl.\VIe Vl3-

OT pal<a, 3BY4VIT

BbiHCHVITb, 4ero OH

4aCTO nepe>KVIBaeM

4TO nOHBflHIOTCH

MeHeHVIH B03MO)K-

KaK «noMorVI ce6e

X04eT, VI nOM04b

no Meno4aM-

He3aMeTHO AflH Hac

Hbl TOflbKO TOrAa,

npV16flVI3VITbCH

HO BeAb VIMeHHO

Ill npoBOI..\IIIPYIOT

KOr,qa npVIXO,[IVIT

He npe,qasaillcH

1< >l<enaeMoMy npo-

Vl3 HVIX VI COCTOVIT

He>KenaTenbHble 4ys-

HOBOe nOHVIMaHVIe

Mpa4HbiM MbiCflHM!

CTbiMVI cnoco6aMVI.

Hawa >KVI3Hb!

crsa 111 HacrpoeHI!IH.

CVIryal.IVIVI .IIM

caM». A rnasHoe -

SHAPE MA~ 2012 IIB


-

rapMOHH.H Terra

METOll

BoKa.nbnbte

. . . . . . AHHbiE

YPOI<l!1 nEHl!1~ nPOTl!1B IOJlOBHOV1 50Jll!1 l!1 HACMOPI<A

HaM C AeTCTBa BHywaJH1, 4TO neTb CTOVIT TOJlbKO TeM, KTO yMeeT, a eCJlVI npV1pOAa o6AellVIJla sac ro11ocoM VI c11yxoM, TO 11yt.twe He MY4VITb oKpy>KatOw,VIx VICnOJlHeHVIeM BOKallbHbiX naprV11.1. Ha caMoM Aelle neTb HY>KHO seeM: 3TO noMo>KeT Vl36aBVITbOI OT rDJlOBHOI.1 60J1VI, Hayt.tVITbOI npaBVIJlbHO AbiWaTb VI BbiJle4VITb XpOHVI4eCKVII.1 HaCMOpK.

114 1SHAPE MA~ 2012


TEKCT: KHPA MAnblrHHA I <I>OTO: SHUTTERSTOCK

B

oKanoTeparuur -

ne'leHHe rreHHeM- rrrHpoKo Hcrronh3yeT-

C.li BO BCeM MHpe. Peryn.llpHbie 3aH.liTH.li CHH:>KaiDT pHCK rrpo-

CTyp;HbiX 3a6oneBaHHH ropTaHH. ,Il;Haq>parManhHOe ,!l;hiXaHHe

o6ecrre'IHBaeT ecTeCTBeHHhrir Macca:>K :>Kenyp;o'lHO-KHrrre'IHOro

TpaKTa H opraHOB Manoro Ta3a, B pe3ynhTaTe qero HOpManH3yeTC.li IIHIIJ;eBapeHHe H yMeHhiiiaeTC.li ,!l;HCKOM1JOpT rrpH MeC.li'!HbiX. «3ByKOBbiMH yrrpa:>KHeHH.liMH MO:>KHO Bhine'!HTb H ronOBHYID 6onh», -

KOMMeHTHpyeT EKaTepMHa liEJlOiiPOBA, rrcHxonor, apT-

TeparreBT, rrperrop;aBaTenh 3CTpap;Horo BOKana. «B rreHHH 3ap;eirCTBYIDTC.ll H rrpaBoe, H neBoe rronyrrrapH.li M03ra, -

o6'b.liCH.lleT ~nbll

liEPHfiK, C03p;aTenh aBTOpCKOH BOKanhHOH MeTO,!l;HKH, crreu;HanHCT no 1JH3HonorHH ronoca.- ITpaBoe rronyrrrapHe OTBe'!aeT 3a 3ByK, neBoe- 3a TeKCT>>. B rrpou;ecce HcrronHeHH.li rrecHH ynyqrrraiDTC.li Me:>KrronyrrrapHbie CB.ll3H, pa3BHBaiDTC.li CIIOC06HOCTH K MaTeMaTHKe H .li3hiKaM. Tlo3TOMY OTnH'!HOH Hp;eeir 6yp;eT Y'!HThC.li BOKany Ha HHOCTpaHHOM MaTepHane. Tlop;ofrp;yT, HaiipHMep, orrepHbie apHH Ha HTanh.liHCKOM: rrpep;CTaBhTe ce6e, KaKOe 3TO yp;OBOnhCTBHerreTh Ha .li3hiKe Po6epTHHO JiopeTTH H JiyqaHo TlaBapoTTH.

IIPOCTO tDH3HKA 0

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3aH.liTHH o'!eHh xoTenocb ecTb. Ho rrocne

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peHHOCTb H 6eccTparrrHe -

B KPHTH'!eCKHe p;HH HC'!e3nH. TloHa'!any

ru;eHHhiM. ,Il;n.ll Hero y:>Ke He rrpo6neMa OTCTO.l!Tb CBOID TO'!KY 3pe-

.li He CB.li3hiBana 3TO c BOKanoM. Ho rrocne

HH.ll, paCXOXOTaThC.li B KOMIIaHHH Hap; yp;a'!HOH IIIYTKOH, Ha'laTh

rrepephma o6Hapy:>KHna, 'ITO MHe He xBaTa-

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eT rrpaKTHKH- opraHH3M «Tpe6oBan>> ee>>.

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0 B nepBble .QHV1

MeH-

cTpyanbHOro ~V1Kna ypoK BOKanoTepanV1V1 nyYwe nponyCTV1Tb np1!1 nap1!1Hri!1Te noillTe onopo>KHO, «C npV1,JJ.b1XaHV1eM», a aHrV1Ha 1!1 ry6epKyne3 nOBO,Q o6paTV1TbC51 He K npeno,qasaTemo neHV1>1, a K spaYy

06'h.liC-

BcrroMHHTh Bee. l1MeHHO

B p;eTCTBe Mbi rrnaKanH, KpH'IanH H CMe.llnHCb- ecTeCTBeHHO, He 3ap;yMhiBa.llcb. Ha 3aH.liTH.liX Mhi B03Bparu;aeMc.li K p;eTCKHM rro3aM, yKnap;biBaeM B ropTaHH IIO-Mnap;eH'leCKH .li3biK, rrpOH3HOCHM 3ByKH THIIa «ary>>- «Hra>>, «HrO>>, «Hrhi>>, HMHTHpyeM :>KHBOTHbiXpbi'!aHHe, Mbi'!aHHe, pa3Hbie CKpHIIhi, XpHIIbi. Tlo3:>Ke 3TH CTpaHHbie 3BYKH HCIIOnh3YIDTC.li p;n.ll Bbipa:>KeHH.li .llpKHX, CHnhHbiX 3MOIJ;Hir qepe3 oco6bre TeXHHKH>>. BoKan rroMoraeT «BhrrrnecHyTh>> HeBbiiinaKaHHbie H HeBbirOBOpeHHbie 3MOIJ;HH, CH.l!Tb 3a:>KHMbi, OCB060p;HTbC.li OT KOMIIneKCOB H HaB.li3aHHbiX o6ru;eCTBOM y6e:>Kp;eHHH, C'!HTaeT rrperrop;aBaTenb TeXHHKH 6enbKaHTO B fepMaHHH, orrepHa.li rreBHu;a AHHa JlAnKOBCKAH. l:laCTo Ha'!HHaiDru;HM He HpaBHTC.li HX ronoc, HO 3TOT «MHHyc>> Hyx<Ho rrpocTo rrpHH.liTh.

SHAPE MA~

2012 1115


-

rapMOHH.H Terra

Bo3~ymnbie

METOll

3aMKH

• «Hy>t<Ho Hay'-lltlTbOl pacnpeAeflHTb AbiXaHitle- 1!13 Hlt13a >KitlBOTa. AnH 3Toro noAXOAitlT «TeXHitlKa 3aMKOB>>, -

HaranbH

noHCHHeT

~BAHOBA, soKanoTepanesT, npe-

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Bam

rorroc: 3Ta rro3a Bcap;HHKa p;aeT B03MO:>K-

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0 Bo

HOCTb yrrpaBJIHTb ,!J;biXaHHeM. • Bp;oxHHTe H Bbi,!J;OXHHTe, crrep;H 3a TeM, KaK pacmHpHIOTCH H cy:>r<aiOTCH rrerKHe.

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MO:>KeT 6biTb, Bbl 3JIHTeCb Ha

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0 n eHVJe n03BOJlrleT nOYYBCTBOBaTb, B KaKOM MeCTe KO HLJ,ernpV1pyeTCrl TenecHoe H anpr~>KeHVJe: s npou,ecce 3a HmV1Vi HY:>I<HO «noCJlyw aTb» opr-a Hbl. Kor-,o.a HaY VJH aeT nonyYaTbCrl HY>KHbiVI 3ByK, 3TO «CJlbiWHO»I

y:>KaCHO paccTpOHJIHCb? THXOHbKO Ha30BHTe CBOe HMH HJIH HeCKOJibKO pa3 rrpOH3HeCHTe 3BYK «OMMM». l.JT06bi TepaiiHH 6biJia IIOJIHOIJ;eHHOH, CaMbie HpKHe rrepe:>KHBaHHH rrorrpo6yfi:Te «IIporrrraKaTb» HJIH «rrpocMeHTb». B KOHu;e rrpar<THKH rrorrpocHTe Toro, KOMY p;oBepHeTe, rrop;cTpaxoBaTb Bac c3ap;H- H rrap;a:il:Te Ha pyr<H rrapTHepy CO 3BYKOM «aaax» HJIH «OOOX», KOTOpbiH MO:>KeT Bbrpa:>KaTb KaK o6rrer'l:eHHe, TaK H TpeBory. SIM

116 1SHAPE MA~ 2012


-

rapMOHH.H AYIIIH

I

nPOBEPEHO HA CE6E

BpeiJubte COBembt YYV1MC~

HE YYV1Tb >I<V13H V1 DPYIV1X VIHOrAa OrJHIAbiBaewbeH BOKpyr VI YAVIBJlHewbeH: no4eMy JliOAVI BeAyT ee6H TaK rnyno?! VI BOT Mbl pseMeH Bee 06bHeHVITb, yKa3aTb Ha OWVI6KVI VI AaTb coseT. Mbi-TO OT11VI4HO 3HaeM, KaK see VlenpaBVITb! Beex noy4aTb-

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pa3 B HeCKOnbKO MeCJIIJ;eBo 11 BCerp;a HCKpeHHe yp;HBnJinacb: a JI-To TYT rrpH LieM?! IIpep;nO)KHna eir oLiapoBaTb HOBoro 6oir¢peHp;a KynHHapHbiMH CIIOC06HOCTJIMH H rrpHrOTOBHTb y)KHH c MopCKHMH rap;aMH? JI )Ke He BHHOBaTa, 'ITO ra,D;OCTb BbiIIIna! 0Ha BCJI HCcTpap;anacb H3-3a Toro, LITO yxa)Kep cKpbrBaeT cBoir Bo3pacT, H JI Benena rrocMoTpeTb ero rracrropT? 0Ka3anacb BHHOBaTOH B TOM, LITO OH )KeHaT! A MOIO peKOMeH,D;aiJ;HIO rrepeKpaCHTbCJI B 6nOH)J;HHKY rrop;pyra BCIIOMHHaeT Ka)K,D;biH pa3, Korp;a p;enaeT neLie6Hbre MaCKH p;nJI Bonoc.

0

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TeM, KTO HaXO,[\V1TC71 «no ApyryiO CTopoHY» -

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124 1SHAPE MA~ 2012

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SHAPE MA~ 2012 1125


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126 1SHAPE MA~ 2012


TEKCT: PAM ELA HANSO N, AHH A n03 ~H CKA~ I <I>OTO: LO U CYPHER I CORB IS.COM, LIFE ON WHITE I GETTY IMAGES, SHUTT ERSTOCK

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SHAPE MA~ 2012 1127


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