senior cookbook: healthy eating for life
TRANSCRIPT
7/31/2019 Senior Cookbook: Healthy Eating For Life
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Mqr|hrhnm Va|yhfav • Gjgkabg Fnqmrx _qljhf Dagjrd Bapg|rkamr
D a g j r d x J h y h m e F n q m f h j F n n ` l n n `
7/31/2019 Senior Cookbook: Healthy Eating For Life
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Rglja ni Fnmramrv
In|ug|b -------------------------------------------------------------- <
Hmr|nbqfrhnm ------------------------------------------------------- 6
Eqhbajhmav n| Ennb Mqr|hrhnm ---------------------------2
Vgjgbv
Vd|hkp Vgjgb ------------------------------------------------------ 5
Gp|hfnr.Vkn`ab Fdhf`am Vgjgb ------------------------- 4
L|nffnjh Vjgu ------------------------------------------------------ 8
Vnqpv
Vgyn|x Vphmgfd.Vagvnmab L|nrd -------------------------- 77
Yaearglja Khmavr|nma Vnqp -------------------------------- 7<
L|agb
Kathfgm Fn|m L|agb ------------------------------------------ 72
Yaeargljav
Yaearglja Kabjax ----------------------------------------------- 79
Vwqgvd _ha ---------------------------------------------------------- 75
Kghm Bhvdav gmb Fgvva|njav
F|agkx Fdhf`am gmb \hfa ---------------------------------- 7
Vpgedarrh ------------------------------------------------------------ <
Vgjknm Lq|ea|v -------------------------------------------------- <Fdhf`am gmb Vpgedarrh --------------------------------------- <
gkgja _ha ---------------------------------------------------------- <
Bavva|rv
ag Fg`av ------------------------------------------------------------ <
\gu Gppja Fg`a ------------------------------------------------- <
Ngrkagj Fg`a ----------------------------------------------------- <
Mqrrx Sqffdhmh Jng ------------------------------------------- <
E|gmbkg‘v Igyn|hrav
_qkp`hm Fg|gkaj Fqvrg|b --------------------------------- 6
Kgfg|nmh gmb Fdaava ----------------------------------------- 6
qmg Mnnbja Fgvva|nja --------------------------------------- 6
Gf`mnujabeakamrv --------------------------------------------- 6
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Ra Dagjrdx Jhyhme Fnqmfhj Fnn`lnn`* agrq|hme bhvdav |nk
kakla|v n Dagjrdx Jhyhme Fnqmfhjv n| Vamhn|v* |akhmbv kn rdnva unmba|qj r|gbhrhnmgj nnbv |nk dnka- Mqr|hrhnm
Va|yhfav.Gjgkabg Fnqmrx _qljhf Dagjrd Bapg|rkamr dgv
gmgjxsab gmb gbgprab rdava r|gbhrhnmgj |afhpav rn la ayam
dagjrdha|- H dnpa xnq amcnx rdak gv kqfd gv H bhb'
In|aun|b
gmxg Dnjjgmb hv rda gqrdn| n Mau Vnqj Fnn`hme3 Qpbgrhme g Fqhvhma \hfd hm Ijgyn| gmb |gbhrhnm* g n|ka| Fda n Innb Y Marun|`‘v Kajrhme _nr va|hav* eqavr fda nm Ra nbgx Vdnu* Ra Cgma _gqjax Vdnu gmb kn|a-
E|nuhme qp* vnka n kx gyn|hra atpa|hamfav hmynjyab
gkhjx kagjv- Ugrfdhme kx knrda| p|apg|a r|gbhrhnmgj |afhpavgmb vkajjhme rdnva unmba|qj vkajjv ua|a kx |vr rgvra n udgr
hr kagmv rn la g fnn`-
Udam H enr g lhr njba|* H bafhbab rn rg`a kx jnya n fnn`hme
nma vrap q|rda| gmb lafnka g fda- H‘ya vrqbhab fnn`hme gjj
nya| rda un|jb* hmfjqbhme rda Hmvrhrqra n Fqjhmg|x Abqfgrhnm
hm Mau Xn|` gmb Jg Yg|amma Afnja ba Fqhvhma hm Lq|eqmbx*
I|gmfa* lqr vnka n kx nmbavr kakn|hav g|a rda nmav |nkknkkg‘v `hrfdam-
gmxg Dnjjgmb* Gqrdn| gmb Fda
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Hmr|nbqfrhnm
Ennb nnb hv nma n jha‘v e|agr pjagvq|av* gmb ennb nnb rdgr
hv dagjrdx hv ayam larra|- Ra Dagjrdx Jhyhme Fnqmfhj Fnn`lnn` fnmrghmv n|hehmgj |afhpav |nk njba| gbqjrv udn pg|rhfhpgra hm
nq| Dagjrdx Jhyhme Fnqmfhjv- Agfd knmrd* rda Fnqmfhjv kaar
gr nq| vamhn| famra|v hm bha|amr Ng`jgmb mahedln|dnnbv rn
jag|m glnqr dagjrdx jhavrxjav avpafhgjjx rda hkpn|rgmfa n
agrhme kn|a |qhrv gmb yaeargljav gmb amegehme hm pdxvhfgj
gfrhyhrx bghjx- Rhv fnn`lnn` |ap|avamrv rda p|hba rdgr rda
Dagjrdx Jhyhme Fnqmfhj pg|rhfhpgmrv rg`a hm p|apg|hme vnka
n rdah| gyn|hra gkhjx |afhpav* vnka n udhfd dgya laam pgvvabbnum rd|nqed rda eama|grhnmv- Hr ugv gm dnmn| n| rdak rn
vdg|a g lhr n rda pgvr uhrd xnq-
Ua dgya gvvavvab rda |afhpav n| rdah| mqr|hrhnm fnmramr
gmb gbgprab rdak rn la dagjrdha|- Bhar pjgxv gm hkpn|rgmr|nja hm dajphme rn |abqfa rda |hv` n| fd|nmhf hjjmavv vqfd
gv dag|r bhvagva* vnka rxpav n fgmfa|* rxpa < bhglarav*
gmb vr|n`a- In| rdhv |agvnm* rda gknqmrv n vgrq|grab gr*
fdnjavra|nj* vqeg|* vnbhqk gmb la| dgya laam knbhab
|nk rda n|hehmgj |afhpav-
Ua dnpa xnq amcnx rdhv fnn`lnn` gv kqfd gv ua amcnxab
f|agrhme hr-
_gkajg Gshs* KV* \BMqr|hrhnmhvr HHMqr|hrhnm Va|yhfav
Malhxgr Dgenv*Mqr|hrhnm GvvhvrgmrMqr|hrhnm Va|yhfav
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Eqhbajhmav in| Ennb Mqr|hrhnm
Knvr Gka|hfgmv agr rnn jhrrja la| gmb rnn kqfd gr*
vnbhqk gmb vqeg|- Ra ‚rxphfgj‛ Gka|hfgm bhar fgm fnmr|hlqrarn fd|nmhf bhvagvav vqfd gv vr|n`a* rxpa < bhglarav* vnka rxpav
n fgmfa|* gmb dag|r bhvagva- Ra njjnuhme eqhbajhmav fgm dajp
|abqfa xnq| |hv` n rdava dagjrd p|nljakv-
Fqr Rda Igr Lgf`@aap xnq| bghjx gr hmrg`a laruaam <? rn 61 pa|famr n fgjn|hav*
uhrd knvr grv fnkhme |nk vnq|fav n pnjxqmvgrq|grab gmb
knmnqmvgrq|grab grrx gfhbv* vqfd gv vd* mqrv gmb yaeargljanhjv- Jhkhr xnq| hmrg`a n vgrq|grab grv gmb r|gmv grv $|nk
kagrv gmb p|nfavvab nnbv(- @aap xnq| fdnjavra|nj hmrg`a jnu
rnn- Kgmx n rdava |afhpav qva ahrda| njhya nhj n| fgmnjg nhj* lnrd
n udhfd g|a dag|r dagjrdx knmnqmvgrq|grab grv- Gjj n rda
kghm bhvdav gmb fgvva|njav g|a p|apg|ab uhrd jagm kagrv
n| pnqjr|x uhrd rda gr gmb v`hm |aknyab udhfd kagmv javv
vgrq|grab gr-
Vuaar Vrqii
Dhed vqeg| nnbv vqfd gv fgmbx* hfa f|agk* vnbgv* vuaarbavva|rv* gmb cqhfav vuaaramab uhrd vqeg| vdnqjb la nffgvhnmgr|agrv* mnr pg|r n g bghjx bhar- I|avd |qhr hv mgrq|gjjx vuaar gmfnmrghmv la|- I|qhr p|nyhbav rda vuaarmavv n| kgmx n rdabavva|rv hm rdhv fnn`lnn`-
Vphfa Qp Xnq| JhiaFnmvqka javv rdgm <6?? ke n vnbhqk udhfd hv awqgj rn
glnqr 7 rvp- n vgjr pa| bgx- Rnva uhrd dhed ljnnb p|avvq|a*Ljgf` nj`v* gmb khbbja+geab gmb njba| gbqjrv vdnqjb jhkhr rd
vnbhqk hmrg`a rn 71?? ke pa| bgx- Kgmx n rdava |afhpav dg
mn vgjr gbbab n| qva jnu vnbhqk ya|vhnmv n fgmmab yaearglja
gmb vnqpv bq|hme p|apg|grhnm- Ear qvab rn vphfhme qp xnq|
bhvdav uhrd da|lv gmb vphfav* jaknm cqhfa n| igyn|ab yhmaeg|
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Innb Vgiarx
n gynhb nnb+ln|ma hjjmavv* fjagm dgmbv gmb nnb vq|gfav*fnn` nnbv rn g vga rakpa|grq|a* fdhjj pa|hvdglja nnbvp|nkprjx gmb gynhb |gu khj` gmb aee p|nbqfrv- En rn
uuu-edrlgf-n|e n| kn|a hmn|kgrhnm-
_n|rhnm Fnmr|njLhe pn|rhnmv f|agra lhe ughvrjhmav- Gmb lhe ughvrjhmav g|agvvnfhgrab uhrd dag|r bhvagva gmb rxpa < bhglarav- Agfd n rda |afhpav g|a bhyhbab hmrn knba|gra pn|rhnmv rn fnmr|nj
fgjn|hav- Vaa uuu-kxpx|gkhb-eny n| kn|a hmn|kgrhnmglnqr pn|rhnm vhsav-
Rdh|vr Wqamfda|vLahme dxb|grab hv hkpn|rgmr udam xnq g|a pdxvhfgjjx gfrhya-
Udam hr‘v dnr nqrvhba |akakla| rn b|hm` ayam kn|a iqhbv- G fgm n fnjg fgm dgya qp rn 7< ragvpnnmv n vqeg| hm hr' Fdaf` rda mqr|hrhnm gfrv jglaj rn mb rda gknqmr n vqeg| hm g b|hm`-
\ajgt
\abqfa vr|avv lx rg`hme rhka rn l|agrda baapjx* ear pjamrx n |avr gmb |ajgtgrhnm* amcnx rhka uhrd |hambv gmb gkhjx*gmb ehya vnkanma ‖ laehmmhme uhrd xnq ‖ g |agvnm rn vkhja-
Iaajhme Ihrn |abqfa rda |hv` n fd|nmhf bhvagva hm gbqjrv* amegea hm 6?khmqrav n knba|gra gfrhyhrx vqfd gv ugj`hme* eg|bamhme n|bgmfhme- n kgmgea lnbx uahedr* amegea hm 9? khmqrav n knba|gra rn yhen|nqv gfrhyhrx vqfd gv l|hv` ugj`hme n| cneehm
n vqvrghm uahedr jnvv* pg|rhfhpgra hm gr jagvr 9?+8? khmqravn bghjx knba|gra pdxvhfgj gfrhyhrx- Udgraya| pdxvhfgj gfrhyhrxnq fdnnva* xnq| |nqrhma vdnqjb hmfjqba fg|bhnygvfqjg|fnmbhrhnmhme* vr|arfdhme n| iathlhjhrx* gmb |avhvrgmfa ata|fhvan| fgjhvrdamhfv n| kqvfja vr|amerd gmb ambq|gmfa- n gynhbhmcq|x vaa xnq| bnfrn| |vr lan|a pg|rhfhpgrhme hm gmx mau pdxvhfgj gfrhyhrx |nqrhma- Lahme pdxvhfgjjx gfrhya* b|hm`hme
ugra| gmb agrhme pjamrx n |qhrv gmb yaeargljav fgm dajp xnq
gynhb fnmvrhpgrhnm-
Eqhbajhmav in| Ennb Mqr|hrhnm $fnmrhmqab(
Gll|ayhgrhnmv Qvab Hm Rdhv Lnn`e ; e|gk ke ; khjjhe|gk ¿I ; bae|aav Igd|amda
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Vgjgbv
Dagjrdx Jhyhme--- n| jha rhp3
Qva mnmgr n| jnu gr vgjgb b|avvhmev* kgxnmmghva n| xneq|r nmvgjgbv gmb vgmbuhfdav-
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Hme|abhamrv
• Mn vrhf` fnn`hme vp|gx • 7 $9 nqmfa( pgf`gea jaknm igyn|ab eajgrhm kht
• 7 fqp lnhjhme ugra|
• 7 fgm $7? ½ nqmfa( jnu vnbhqk fnmbamvab rnkgrn vnqp
• < vrgj`v faja|x* fdnppab
• 7 lajj pappa|* fdnppab
• < e|aam nmhnmv* fdnppab
• 7 fgm $2 º nqmfa( rhmx vd|hkp* b|ghmab
• 4 phafav jnnva jag jarrqfa
Hmvr|qfrhnmvVp|gx eajgrhm knjb uhrd mn vrhf` fnn`hme vp|gx- _nq| eajgrhmkht hmrn g kabhqk vhsa lnuj* gmb pnq| 7 fqp lnhjhme ugra|
nya| eajgrhm kht- Vrh| qmrhj bhvvnjyab- Gbb rda fgm n rnkgrn
vnqp- Fdhjj hm |a|hea|grn| n| 6? khmqrav rn vjhedrjx var-
\aknya |nk |a|hea|grn| eamrjx vrh| hm fdnppab faja|x*
pappa|v* nmhnmv* gmb vd|hkp qmrhj ayamjx bhvr|hlqrab-
|gmva| rn rda eajgrhm knjb gmb fdhjj n| glnqr 7 dnq|*
n| qmrhj |kjx var- \ajagva |nk knjb gmb va|ya nm
jarrqfa jagyav-
Kg`av 9 va|yhmev» fqp pa| va|yhme
• Fgjn|hav 94 • Fdnjavra|nj 61ke
• nrgj gr 7e • Fg|lndxb|grav 7?e
• Vgrq|grab gr ?e • Ihla| 7e
• |gmv gr ?e • Vnbhqk 41ke • _|nrahm 9e
Fjgh|a‘v Vd|hkp VgjgbAtfajjamr vnq|fa n Yhrgkhmv F
Hm kakn|x n Fjgh|a Vkhrd* \ghmlnu Dagjrdx Jhyhme Fnqmfhj* \ghmlnu \af|agrhnm Famra|
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Hme|abhamrv
• 2 fqpv vp|hme vgjgb e|aamv kht n| jarrqfa* ugvdab gmb rn|m hmrn lhra vhsa phafav
• 7 fqp vjhfab ugra| fdavrmqrv b|ghmab
• 7< nqmfa pgf`gea n |ngvrab fdhf`am l|agvr vr|hpv
• 9 gp|hfnrv $|avd n| b|hab(* fqr hmrn 4+7? jamerduhva
• < rgljavpnnmv |gvpla||x yhmaeg|
• 7 rgljavpnnm jaknm cqhfa
• 7 rgljavpnnm dnmax
• < rgljavpnnmv e|aam nmhnmv* fdnppab
• < rgljavpnnmv njhya nhj
Hmvr|qfrhnmv
_jgfa e|aamv* ugra| fdavrmqrv* fdhf`am vr|hpv gmbgp|hfnrv hm g vgjgb lnuj* var gvhba- Hm g vapg|gra
lnuj* udhv` rnearda| yhmaeg|* jaknm cqhfa* dnmax*
gmb e|aam nmhnmv- Vjnujx gbb nhj- B|hssja b|avvhme
nya| vgjgb* rnvv gmb va|ya-
Kg`av 2 va|yhmev7 fqp pa| va|yhme
• Fgjn|hav <99 • Fdnjavra|nj 5<ke
• nrgj gr 7?e • Fg|lndxb|grav 79e
• Vgrq|grab gr <e • Ihla| <e
• |gmv gr ?e • Vnbhqk 757ke
• _|nrahm <4e
Vdh|jax‘v Gp|hfnr gmb \ngvrab Fdhf`am Vgjgb
Vdh|jax Vatrnm* Mn|rd Ng`jgmb Dagjrdx Jhyhme Fnqmfhj* Mn|rd Ng`jgmb Vamhn| Famra|
Ennb vnq|fa n Yhrgkhm G gmb F
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Hme|abhamrv
• 7 pnqmb l|nffnjh* fdnppab• 7 kabhqk n| 7 fqp nmhnm* fdnppab
• » fqp qmvgjrab b|x |ngvrab vqminua| vaabv
• » pnqmb rq|`ax lgfnm* fnn`ab f|hvpx gmb f|qkljab
• » fqp vaabjavv |ghvhmv
B|avvhme
• 7 fqp |abqfab gr kgxnmmghva• < rgljavpnnmv vqeg|
• < rgljavpnnmv udhra yhmaeg|
Hmvr|qfrhnmvHm g jg|ea lnuj* fnklhma rda |vr ya hme|abhamrv- Hm g vapg|gra
lnuj* udhv` rnearda| kgxnmmghva* vqeg|* gmb yhmaeg|- Ljamb rda
kgxnmmghva khtrq|a hmrn rda yaeargljav- Fdhjj n| 7 dnq|
lan|a va|yhme-
Avvha‘v L|nffnjh Vjgu
Atfajjamr vnq|fa n Yhrgkhm F
Avvha Jauhv* Agvr Ng`jgmb Dagjrdx Jhyhme Fnqmfhj* Agvr Ng`jgmb Vamhn| Famra|
Kg`av 7? va|yhmev7 fqp pa| va|yhme
• Fgjn|hav <?5 • Fdnjavra|nj 6?ke
• nrgj gr 7<e • Fg|lndxb|grav 78e
• Vgrq|grab gr 6e • Ihla| <e
• |gmv gr ?e • Vnbhqk 261ke
• _|nrahm 9e
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VnqpvDagjrdx Jhyhme--- n| jha rhp3
Fnn` yaeargljav hm jnu vnbhqk l|nrd hmvragb n qvhme dgk dnf`v n| vagvnmhme-
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Hme|abhamrv
• 7 kabhqk n| 7 fqp nmhnm* fdnppab• 7 ragvpnnm fgmnjg nhj
• 2 $72 nqmfa( fgmv jnu vnbhqk fdhf`am l|nrd
• 7 rgljavpnnm vqeg|
• < fqpv vphmgfd ugvdab* b|hab gmb fdnppab
Hmvr|qfrhnmv
Vgqrè nmhnm hm nhj hm g jg|ea pnr- Gbb l|nrd gmb vqeg|* rdamvhkka| 1 khmqrav- Gbb vphmgfd* gmb fnn` qmrhj ramba| lqr
mnr nya|fnn`ab- B|ghm gmb va|ya rda vphmgfd- \ava|ya rda
l|nrd rn vagvnm gmnrda| bhvd-
Jhjjhgm‘v Vgyn|x Vphmgfd Vagvnmab L|nrd
Jhjjhgm Abug|bv* Mn|rd Ng`jgmb Dagjrdx Jhyhme Fnqmfhj* Mn|rd Ng`jgmb Vamhn| Famra|
Ennb vnq|fa n Yhrgkhm G
Kg`av 9 va|yhmev
7 fqp pa| va|yhme• Fgjn|hav 25 • Fdnjavra|nj 2ke
• nrgj gr 7e • Fg|lndxb|grav 1e
• Vgrq|grab gr 7e • Ihla| 7e
• |gmv gr ?e • Vnbhqk 766ke
• _|nrahm 2e
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Hme|abhamrv
• 2 fqpv |gu fgllgea* vd|abbab• 7 ragvpnnm lg`hme vnbg
• 6 fqpv vqkka| vwqgvd* vjhfab
• < rgljavpnnm badxb|grab nmhnmv
• 7 e|aam pappa|* vaabab gmb fdnppab
• < vrgj`v n faja|x* fdnppab
• 7 fqp e|aam lagmv
• 7 fqp kqvd|nnkv* vjhfab
• 7 fg||nr* fdnppab
• 7 fjnya eg|jhf majx fdnppab
• 6 jnu vnbhqk laa lnqhjjnm fqlav
• 7 $6< nqmfa( fgm mn vgjr gbbab rnkgrn cqhfa
• 7 rgljavpnnm K|v- Bgvd Fjgvvhf Hrgjhgm Vagvnmhme
• < rgljavpnnmv |avd n| b|hab pg|vjax* fdnppab
Hmvr|qfrhnmv
_jgfa fgllgea hm g jg|ea pnr fnya| uhrd fnjb ugra| gbb lg`hme vnbg- L|hme rn g lnhj* rdam
b|ghm fgllgea* bhvfg|bhme rda ugra|- _jgfa fgllgea
lgf` hmrn g pnr- Gbb |akghmhme hme|abhamrv*
gmb amnqed ugra| rn fnya|- L|hme rn g lnhj
gmb fnn` glnqr 7 dnq|- Rhv vnqp gjvn
|aasav uajj-
Gmmg‘v Yaearglja Khmavr|nma Vnqp
Gmmg Rnjav* Agvr Ng`jgmb Dagjrdx Jhyhme Fnqmfhj* Agvr Ng`jgmb Vamhn| Famra|
Atfajjamr vnq|fa n Yhrgkhmv G gmb F
Kg`av 7< va|yhmev7 fqp pa| va|yhme
• Fgjn|hav 22 • Fdnjavra|nj ?ke
• nrgj gr ?e • Fg|lndxb|grav 7?e
• Vgrq|grab gr ?e • Ihla| <e
• |gmv gr ?e • Vnbhqk <46ke
• _|nrahm <e
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L|agbvDagjrdx Jhyhme--- n| jha rhp3
Agr udnja e|ghm l|agb* fa|agj gmb pgvrg rn hmf|agva xnq| ila| hmrg`a-
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Hme|abhamrv
• 7 fqp xajjnu fn|m kagj• 7 fqp inq|
• 7 rgljavpnnm lg`hme pnuba|
• 7 aee
• 7 fqp 7! khj`
• 7 fqp f|agk vrxja fn|m
• » vrhf` n| º fqp n lqrra| vnramab
• º fqp nmhnm* fdnppab
• < rgljavpnnmv fgmmab e|aam fdhjav* bhfab• < rgljavpnnmv fgmmab phkamrn* fdnppab
• 7 ragvpnnm fgmnjg nhj
• » fqp |abqfab gr vd|abbab fdabbg| fdaava
• Mnm vrhf` fnn`hme vp|gx
Hmvr|qfrhnmv_|adagr nyam rn 2??˓I- Fngr g vwqg|a pgm uhrd fnn`hme vp|gx gmb var gvhba- Fnklhma xajjnu fn|mkagj* inq| gmb lg`hme
pnuba|- Hm g jg|ea lnuj gmb var gvhba- Hm g vapg|gra
lnuj* lagr rda aee gmb khj` rdam gbb rda lqrra| gmbf|agkab fn|m- Vgqrè nmhnm* fdhjav* gmb phkamrn hm nhj
qmrhj ramba|- Gbb uar hme|abhamrv* vgqrèab yaeargljav
gmb fdaava rn rda b|x hme|abhamrv- Vrh| qmrhj b|x
hme|abhamrv g|a knhvramab- _nq| rda lgrra| hmrn
rda vwqg|a pgm gmb lg`a n| 61+2? khmqrav n|
qmrhj g rnnrdphf` hmva|rab hmrn rda famra| fnkav
nqr fjagm-
Dajamg‘v Kathfgm Fn|ml|agbEnnb vnq|fa n Fgjfhqk
Kg`av 7< va|yhmev7‛ phafa pa| va|yhme
• Fgjn|hav 79< • Fdnjavra|nj 6?ke
• nrgj gr 1e • Fg|lndxb|grav <9e
• Vgrq|grab gr 6e • Ihla| 7e
• |gmv gr ?e • Vnbhqk <?2ke
• _|nrahm 1e
Dajamg Dhf`v* Kgmsgmhrg Dagjrdx Jhyhme Fnqmfhj* Kgmsgmhrg \af|agrhnm Famra|
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YaeargljavDagjrdx Jhyhme--- n| jha rhp3
In| g dagjrdx gjra|mgrhya rn lnhjab* nya| bnma* yaeargljav* vragk n| vgqrè rdak hm g jhrrja lhr n njhya nhj gmb eg|jhf- Qva da|lgj ljambv gmb vphfav rn rgvra-
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Hme|abhamrv
• 7 kabhqk n| 7 fqp nmhnm* fdnppab• 7 kabhqk n| 7 fqp lajj pappa|* vaabab gmb fdnppab
• 7 fqp jnu vnbhqk fgmmab bhfab rnkgrnav
• 7 rgljavpnnm njhya nhj
• 7$79 nqmfa( lge |nsam fn|m* vjhedrjx rdguab
• 7$79 nqmfa( lge |nsam lglx jhkg lagmv
• 7$79 nqmfa( lge |nsam fqr n`|g
• 7 rgljavpnnm vgjr+|aa da|lgj vagvnmhme
Hmvr|qfrhnmvDagr nhj hm g jg|ea pnr- Vgqrè nmhnm* eg|jhf gmb e|aam pappa| n|
< khmqrav- Gbb rnkgrnav gmb fnn` n| 7 khmqra- \abqfa dagr
rn kabhqk- Gbb |akghmhme yaeargljav* gmb vhkka| gmnrda|
4+7? khmqrav- \aknya |nk dagr* vrh| hm vagvnmhme gmb va|ya-
## In| g jnua| vnbhqk ya|vhnm n rdhv |afhpa*qva nma fqp n |avd \nkg rnkgrnav udamrdax g|a hm vagvnm-
Bn|nrdx‘v Yaearglja Kabjax Atfajjamr vnq|fa n Yhrgkhm F
Kg`av 7< va|yhmev
» fqp pa| va|yhme• Fgjn|hav 775 • Fdnjavra|nj ?ke
• nrgj gr <e • Fg|lndxb|grav <<e
• Vgrq|grab gr ?e • Ihla| 1e
• |gmv gr ?e • Vnbhqk 2<ke
• _|nrahm 1e
Bn|nrdx Yhmfamr* Agvr Ng`jgmb Dagjrdx Jhyhme Fnqmfhj* Agvr Ng`jgmb Vamhn| Famra|
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Hme|abhamrv
• 7 |agbx rn fnn` $jg|b |aa( |nsam pha f|qvr• 7 aee udhra* lagram
• 7 rgljavpnnm njhya nhj
• 6 fqpv sqffdhmh ) xajjnu vwqgvd* vjhfab º hmfd rdhf`
• < kabhqk rnkgrnav* vjhfabe º hmfd rdhf`
• º fqp |abqfab gr kgxnmmghva
• º fqp |abqfab gr vdg|p fdabbg| n| fnjlx fdaava* e|grab
• 7 rgljavpnnm vgjr+|aa da|lgj vagvnmhme
Hmvr|qfrhnmv_|adagr nyam rn 2<1˓I* fnya| pha f|qvr uhrd nhj- _jgfa |nsampha f|qvr nm rda famra| |gf` hm rda nyam gmb lg`a n| 1 khmqravn| qmrhj jhedrjx l|numab- \aknya |nk nyam gmb |aknya nhj-L|qvd rda f|qvr uhrd lagram aee udhra- \arq|m rda pha f|qvrrn rda nyam gmb lg`a gm gbbhrhnmgj 1 khmqrav- Fnnj nm uh|a
|gf`- \abqfa nyam rakp rn 61?˓I- Hm g v`hjjar vgqrè rda vwqgvdhm nhj n| 1 khmqrav* vrh||hme |awqamrjx qmrhj ramba| n| glnqr
7? khmqrav- Vp|hm`ja uhrd dgj n rda vagvnmhme-
Jgxa| fnn`ab vwqgvd hm pha f|qvr gmb rnp uhrdvjhfab rnkgrnav- Hm g vapg|gra lnuj* fnklhmakgxnmmghva* e|grab fdaava gmb rda nrda| dgj n vagvnmhme- Vp|agb nya| rda rnp n rda yaeargljakhtrq|a- _jgfa pha hm nyam gmb lg`a* qmfnya|ab*n| <1 khmqrav n| qmrhj enjbam l|num- Gjjnu
rda pha rn fnnj vjhedrjx lan|a vjhfhme-
Bn|hv‘ Vwqgvd _ha
Bn|hv Cndmvrnm* \ghmlnu Dagjrdx Jhyhme Fnqmfhj* \ghmlnu \af|agrhnm Famra|
Kg`av 9 va|yhmev7 vjhfa pa| va|yhme
• Fgjn|hav 789 • Fdnjavra|nj 1ke
• nrgj gr 76e • Fg|lndxb|grav 75e
• Vgrq|grab gr <e • Ihla| <e
• |gmv gr ?e • Vnbhqk <2<ke
• _|nrahm 2e
E|agr Vqkka| Vwqgvd |afhpa
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Kghm Bhvdavgmb Fgvva|njav
Dagjrdx Jhyhme--- n| jha rhp3
n kg`a xnq| fgvva|njav kn|a dag|r dagjrdx qva e|nqmb rq|`ax gmb jagm e|nqmb laa n| pn|` rn |abqfa vgrq|grab gr-
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Hme|abhamrv
• 9 fdhf`am b|qkvrhf`v* |gu • < rgljavpnnmv lqrra|* kajrab
• 7 rgljavpnnm eg|jhf pnuba|
• 7 rgljavpnnm nmhnm pnuba|
• » fqp |abqfab gr gmb vnbhqk fnmbamvab
f|agk n kqvd|nnk vnqp
• » fqp |abqfab gr gmb vnbhqk fnmbamvab
f|agk n faja|x vnqp
• » fqp |abqfab gr gmb vnbhqk fnmbamvabf|agk n fdhf`am vnqp
• 7 fqp n ugra|
• 7» fqpv qmfnn`ab jnme e|ghm udhra |hfa
• 7 rgljavpnnm vgjr+|aa da|l vagvnmhme
Hmvr|qfrhnmv
_|adagr nyam rn 61?˓I- \aknya rda gr |nk rdab|qkvrhf`v* |hmva* gmb pgr b|x- \njj fdhf`am hm rda
lqrra|* rdam fngr uhrd vagvnmhmev- Hm g lnuj* fnk+
lhma vnqpv* ugra| gmb |hfa- Vpnnm |hfa khtrq|a hmrn
lg`hme bhvd* gmb pjgfa fdhf`am nm rnp- Fnya|
uhrd nhj n| jhb gmb lg̀ a n| 7 dnq|- \aknya
fnya|- Lg`a gmnrda| 71+<? khmqrav qmrhj fdhf`am
hv uajj bnma gmb |hfa hv ramba|-
Ijn|amfa‘v F|agkx Fdhf`am gmb \hfa
Ijn|amfa L- \nva* Agvr Ng`jgmb Dagjrdx Jhyhme Fnqmfhj* Agvr Ng`jgmb Vamhn| Famra|
Ennb vnq|fa n H|nm
Kg`av 9 va|yhmev7 b|qkvrhf` gmb » fqp |hfa pa| va|yhme
• Fgjn|hav 695 • Fdnjavra|nj 87ke
• nrgj gr 8e • Fg|lndxb|grav 22e
• Vgrq|grab gr 2e • Ihla| 7e
• |gmv gr ?e • Vnbhqk 622ke
• _|nrahm <1e
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?
Hme|abhamrv
• 7 pnqmb jagm e|nqmb rq|`ax • < » ragvpnnm b|hab lgvhj• » ragvpnnm e|nqmb ljgf` pappa|• » ragvpnnm vgjr• 7 ragvpnnm njhya nhj• 7 kabhqk n| 7 fqp nmhnm* fdnppab• 2 eg|jhf fjnyav* fdnppab• 7 $<4 nqmfa( fgm jnu vnbhqk bhfab rnkgrnav
• 7 vkgjj $9 nqmfa( fgm rnkgrn pgvra• 7 ragvpnnm b|x n|aegmn• 7 ragvpnnm vqeg|• º ragvpnnm e|nqmb fgxamma n| fdhjh pnuba|• 7< nqmfav b|x vpgedarrh* fnn`ab gffn|bhme rn pgf`gea• º fqp pg|kavgm fdaava* e|grab
Hmvr|qfrhnmvF|qklja rq|`ax hmrn g jg|ea mnm+vrhf` v`hjjar- Fnn` nya|kabhqk dagr qmrhj l|num- Gbb 7 ragvpnnm lgvhj gmb pappa|
Dgrrha Knljax‘v Vpgedarrh
Dgrrha Knljax* Mn|rd Ng`jgmb Dagjrdx Jhyhme Fnqmfhj* Mn|rd Ng`jgmb Vamhn| Famra|
Ennb vnq|fa n Yhrgkhm F* H|nm gmb Fgjfhqk
Kg`av 9 va|yhmev7 fqp pa| va|yhme
• Fgjn|hav <57 • Fdnjavra|nj 1?ke
• nrgj gr 4e • Fg|lndxb|grav 67e
• Vgrq|grab gr <e • Ihla| 1e
• |gmv gr ?e • Vnbhqk 64?ke
• _|nrahm <<e
gmb » ragvpnnm- vgjr* rdam var gvhba- Dagr njhya nhjhm g jg|ea vgqfapgm gmb gbb fdnppab nmhnm- Fnn` n| 1 khmqrav- Gbb eg|jhf gmb fnn` n| gm gbbhrhnmgj< khmqrav- Gbb rda bhfab rnkgrnav* rnkgrn pgvra*|akghmhme lgvhj* n|aegmn* vqeg|* » ragvpnnm- n vgjr $nprhnmgj( gmb fgxamma pappa|- L|hme rn g lnhj- \abqfa dagr gmb vhkka| qmfnya|ab* vrh||hme |awqamrjx* glnqr <1+61 khmqrav n| qmrhj vgqfa|agfdav bavh|ab fnmvhvramfx- \aknya |nk dagr- Gbbrda fnn`ab vpgedarrh gmb vrh| qmrhj fnya|ab uhrd
vgqfa- Vp|hm`ja uhrd pg|kavgm fdaava gmb va|ya-
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Hme|abhamrv
• 7 $71 nqmfa( fgm mn vgjr gbbab phm` vgjknm* b|ghmab• 7 |gu aee* jhedrjx lagram
• 7 vkgjj n| » fqp nmhnm* fdnppab
• 7 kabhqk n| 7 fqp e|aam lajj pappa|* majx fdnppab
• » fqp pjghm l|agb f|qklv
• » ragvpnnm eg|jhf
• º ragvpnnm e|nqmb ljgf` pappa|
• < rgljavpnnmv fgmnjg nhj
• 7 jaknm fqr hmrn uabeav $nprhnmgj(• 9 Khtab+e|ghm dgklq|ea| lqmv
Hmvr|qfrhnmvIjg`a vgjknm hmrn g jg|ea lnuj* gmb f|qklja gmx lnmav
laruaam xnq| mea|v* gbbhme rn rda ig`ab vd- Gbb |akghmhme
hme|abhamrv atfapr nhj- Vdgpa vgjknm hmrn 9 pgrrhav- Dagr v`hjjar
nya| kabhqk dhed dagr- Udam pgm hv dnr* gbb nhj gmb vuh|jpgm rn vp|agb rda nhj- _jgfa vgjknm lq|ea|v hm nhj* |x nm
agfd vhba n| qmrhj enjbam l|num- Va|ya rda pgrrx nm g rngvrab
dgklq|ea| lqm uhrd xnq| gyn|hra jnu gr fnmbhkamrv-
Gjra|mgra p|apg|grhnm_gf` vgjknm khtrq|a hmrn g jng pgm fngrab uhrd yaearglja
vp|gx gmb lg`a gr 61?˓I n| 21 khmqrav- Va|ya uhrd
jaknm uabeav-
Jgr|ajj‘v Vgjknm Lq|ea|v
Jgr|ajj _- Fg||gbhma* Mn|rd Ng`jgmb Dagjrdx Jhyhme Fnqmfhj* Mn|rd Ng`jgmb Vamhn| Famra|
Kg`av 9 va|yhmev7+6 nqmfa pgrrx gmb nma lqm pa| va|yhme
• Fgjn|hav 67? • Fdnjavra|nj 52ke
• nrgj gr 76e • Fg|lndxb|grav <4e
• Vgrq|grab gr 6e • Ihla| 6e
• |gmv gr ?e • Vnbhqk 6<4ke
• _|nrahm <7e
Ennb vnq|fa n Fgjfhqk
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Hme|abhamrv• 6 pnqmbv vrauhme fdhf`am• 7 pnqmb vpgedarrh* b|x • 7 rgljavpnnm lqrra|• < fqpv faja|x* fdnppab• < e|aam pappa|v* vaabab gmb fdnppab• < kabhqk nmhnmv* fdnppab• 7 ragvpnnm n|aegmn* b|hab n| |avd* fdnppab• 7 ragvpnnm lgvhj* b|hab n| |avd* fdnppab• 7 $<4 nqmfa( fgm jnu vnbhqk bhfab rnkgrnav• 7 $4 nqmfa( fgm jnu vnbhqk vjhfab kqvd|nnkv* b|ghmab
• 7 $71 nqmfa( fgm jnu vnbhqk Amejhvd pagv* b|ghmab• < fqpv |abqfab gr vd|abbab fdabbg| fdaava• Yaearglja nhj vp|gx
Hmvr|qfrhnmvFngr g 8 T 76 hmfd lg`hme pgm uhrd fnn`hme vp|gx gmb vargvhba- _jgfa fdhf`am hm g jg|ea pnr gmb fnya| uhrd ugra|- Fnn` nya| kabhqk dagr n| 7 dnq| qmrhj fdhf`am hv ramba|- \aknyafdhf`am |nk pnr gmb jar fnnj- \ava|ya rda l|nrd gmb |a|hea|gra-
\aknya gmx v`hm gmb lnmav gmb vd|ab fdhf`am- V`hk gr |nkrda |a|hea|grab l|nrd* gmb gbb ugra| rn l|nrd* rn kg`a <
wqg|rv- L|hme rn lnhj gmb fnn` vpgedarrh hm l|nrd
qmrhj gj bamra n| vjhedrjx dg|b- B|ghm vpgedarrh |nkpnr |ava|yhme l|nrd geghm- Vgqrè faja|x* pappa|v gmbnmhnmv hm lqrra| qmrhj ramba|- Gbb rnkgrnav* lgvhjgmb n|aegmn gmb vhkka| 6? khmqrav nya| jnu dagr- Gbb fdhf`am l|nrd rn rda vgqfa rn kghmrghmfnmvhvramfx gmb rn gbb igyn|- Gbb vd|abbabfdhf`am* kqvd|nnkv* pagv gmb fnn`abvpgedarrh* kht uajj- _nq| hmrn rda lg`hme pgm-
np uhrd fdaava- Lg`a gr 61?˓I n|
<? khmqrav n| qmrhj fdaava hv kajrab-
Kg|x‘v Fdhf`am gmb Vpgedarrh
Kg|x Vpg||nu* Kgmsgmhrg Dagjrdx Jhyhme Fnqmfhj* Kgmsgmhrg \af|agrhnm Famra|
Atfajjamr vnq|fa n Yhrgkhm F gmb H|nm* Ennb vnq|fa n Fgjfhqk
Kg`av 7< va|yhmev7 fqp pa| va|yhme
• Fgjn|hav 2?2 • Fdnjavra|nj 58ke
• nrgj gr 7?e • Fg|lndxb|grav 68e
• Vgrq|grab gr 6e • Ihla| 2e
• |gmv gr ?e • Vnbhqk 645ke • _|nrahm 65e
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Hme|abhamrv
• 7 pnqmb jagm e|nqmb laa • 7 vkgjj n| » fqp nmhnm* fdnppab
• 7 $4 nqmfa( fgm jnu vnbhqk rnkgrn vgqfa
• 7 fqp ugra|
• 7 $4 nqmfa( fgm jnu vnbhqk vuaar fn|m* b|ghmab fn|m
• 7 $2 nqmfa( fgm vjhfab ljgf` njhyav* b|ghmab
• 7 ragvpnnm fdhjh pnuba|
• 5-1 nqmfav b|hab fn|ml|agb kht
• 7 aee • » fqp 7! khj`
• º fqp fgmnjg nhj
• ½ fqp e|grab |abqfab gr fdabbg| fdaava
• Yaearglja nhj vp|gx
Hmvr|qfrhnmv
Vp|gx gm 4 hmfd lg`hme pgm uhrd yaearglja nhj vp|gx-L|num e|nqmb kagr gmb nmhnm hm g v`hjjar- Gbb rnkgrn vgqf
ugra|* fn|m* njhyav gmb fdhjh pnuba|- Vrh| rn kht gmb var gvhba
_|apg|a fn|mkagj gffn|bhme rn pgf`gea hmvr|qfrhnm* qvhme aee
khj` gmb nhj- _nq| dgj n rda fn|ml|agb lgrra| hmrn lg`hme
pgm- Gbb kagr khtrq|a- np uhrd |akghmhme fn|ml|agb lgrra
Vp|hm`ja fdaava nya| fgvva|nja- Lg`a n| 21 khmqrav gr 61?˓I-
Qya|bg‘v Rgkgja _ha
Ennb vnq|fa n Fgjfhqk
Qya|bg Uajjv* Agvr Ng`jgmb Dagjrdx Jhyhme Fnqmfhj* Agvr Ng`jgmb Vamhn| Famra|
Kg`av 7< va|yhmev<+hmfd vwqg|a pa| va|yhme
• Fgjn|hav <51 • Fdnjavra|nj 16ke
• nrgj gr 71e • Fg|lndxb|grav <?e
• Vgrq|grab gr 1e • Ihla| <e
• |gmv gr ?e • Vnbhqk 229ke
• _|nrahm 72e
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Bavva|rvDagjrdx Jhyhme--- n| jha rhp3
Qva aygpn|grab mnmgr khj` hmvragb n f|agk-
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Hme|abhamrv
• 7» vrhf`v n| ½ fqp n lqrra|• < fqpv vqeg|
• < aeev
• º fqp jnu gr lqrra|khj`
• º fqp 7! khj`
• < ragvpnnmv ygmhjjg n| jaknm atr|gfr
• 1» fqpv inq|
• 6 ragvpnnmv lg`hme pnuba|
• 7 ragvpnnm lg`hme vnbg
Hmvr|qfrhnmv_|adagr nyam rn 61?˓I- F|agk lqrra| gmb vqeg| qmrhj jhedr gmb
iqx- Gbb aeev* khj` gmb ygmhjjg- Hm g vapg|gra lnuj* fnklhma
1 fqpv n inq| $|ava|ya » fqp(* lg`hme pnuba| gmb lg`hme
vnbg- Kg`a g uajj hm rda inq| gmb gbb rda uar hme|abhamrv-
Kht qmrhj g |k bnqed n|kv* gbbhme vnka n| gjj n rda|akghmhme inq| h maabab- Qvhme g |njjhme phm* |njj nqr nmrn
g vq|gfa rdgr dgv laam jhedrjx bqvrab uhrd |akghmhme
» fqp n inq| qmrhj bnqed hv ⅐ hmfd rdhf`- Fqr rdabnqed qvhme g vkgjj lhvfqhr fqrra| gmb lg`a nm g
mnm+vrhf` fnn`ha vdaar n| 7?+71 khmqrav n| qmrhj
enjbam l|num- Fnnj nm g |gf` lan|a va|yhme-
Kg`av 2 bnsam fnn`hav-
Gql|x‘v Rag Fg`av
Gql|x Kgpp* \ghmlnu Dagjrdx Jhyhme Fnqmfhj* \ghmlnu \af|agrhnm Famra|
Kg`av 2 bnsam fnn`havVa|yhmev 7 fnn`ha
• Fgjn|hav 776 • Fdnjavra|nj 75ke
• nrgj gr 6e • Fg|lndxb|grav 78e
• Vgrq|grab gr <e • Ihla| ?e
• |gmv gr ?e • Vnbhqk 95ke
• _|nrahm <e
E|agr njb rhka gyn|hra
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Hme|abhamrv
• º fqp fgmnjg nhj• » fqp pgf`ab l|num vqeg|
• » fqp udhra vqeg|
• < aeev
• < ragvpnnmv ygmhjjg atr|gfr
• < fqpv inq|
• < ragvpnnmv lg`hme pnuba|
• < ragvpnnmv lg`hme vnbg
• º ragvpnnm e|nqmb mqrkae • º ragvpnnm e|nqmb fjnyav
• 6 gppjav* vaabab gmb bhfab
• » fqp ugjmqrv* fdnppab
• Yaearglja nhj fnn`hme vp|gx
Hmvr|qfrhnmv
_|adagr nyam rn 6<1˓I- Fngr g jng pgm uhrd fnn`hme vp|gx gmbvar gvhba- Lagr nhj gmb vqeg|v hm g lnuj qmrhj vknnrd- Gbb aeev
gmb ygmhjjg gmb kht uajj- Hm g vapg|gra lnuj* fnk+
lhma inq|* fjnyav* lg`hme pnuba|* lg`hme vnbg* gmb
mqrkae- Gbb rn uar hme|abhamrv gmb kht cqvr qmrhj
knhvramab- Vrh| hm gppjav gmb ugjmqrv- _nq| hmrn
jng pgm gmb lg`a n| 21+11 khmqrav n| qmrhj g
rnnrdphf` hmva|rab fnkav nqr fjagm- Gjjnu rn
fnnj lan|a vjhfhme-
Igmmha‘v \gu Gppja Fg`a
Mn r|gmv gr
Igmmha \gmbja* Kgmsgmhrg Dagjrdx Jhyhme Fnqmfhj* Kgmsgmhrg \af|agrhnm Famra|
Kg`av 7< va|yhmev7 vjhfa pa| va|yhme
• Fgjn|hav <62 • Fdnjavra|nj 61ke
• nrgj gr 8e • Fg|lndxb|grav 61e
• Vgrq|grab gr 7e • Ihla| <e
• |gmv gr ?e • Vnbhqk <91ke
• _|nrahm 1e
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Hme|abhamrv
• 7 fqp b|x* qmvuaaramab ngrkagj• 7º fqpv lnhjhme ugra|
• » fqp pgf`ab l|num vqeg|
• » fqp udhra vqeg|
• 7 vrhf` n| » fqp lqrra|
• < aeev
• 7» fqpv inq|
• 7 ragvpnnm lg`hme pnuba|
• 7 ragvpnnm lg`hme vnbg • ½ ragvpnnm e|nqmb fhmmgknm
• º ragvpnnm e|nqmb mqrkae
• 7 ragvpnnm ygmhjjg atr|gfr
• Yaearglja nhj fnn`hme vp|gx
Hmvr|qfrhnmv
_|adagr nyam rn 61?˓I- Jhedrjx e|agva gmb inq| g 8 hmfd vwqg|alg`hme pgm- Hm g vkgjj lnuj* pnq| lnhjhme ugra| nya| ngrv- Kht
Cagmarra‘v Ngrkagj Fg`a
Cagmarra E|him* Kgmsgmhrg Dagjrdx Jhyhme Fnqmfhj* Kgmsgmhrg \af|agrhnm Famra|
Kg`av 7< va|yhmev7 vjhfa pa| va|yhme
• Fgjn|hav <26 • Fdnjavra|nj 19ke
• nrgj gr 7?e • Fg|lndxb|grav 61e
• Vgrq|grab gr 1e • Ihla| <e
• |gmv gr ?e • Vnbhqk 786ke
• _|nrahm 1e
Ngrv gbb ila|
uajj* gmb fnnj <? khmqrav- Hm g jg|ea lnuj* f|agk
lqrra| uhrd vqeg|v qmrhj jhedr gmb iqx- Gbb aeevnma gr g rhka* vrh||hme uajj gra| agfd gbbhrhnm-
Gbb inq| gmb nrda| b|x hme|abhamrv gjnme uhrd
vnramab ngrkagj gmb ygmhjjg- Vrh| rn fnklhma-
_nq| hmrn lg`hme pgm gmb lg`a 2?+21 khmqrav
qmrhj rda fg`a pqjjv gugx |nk vhbav n pgm gmb
hv jhedrjx l|numab-
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Hme|abhamrv
• 7 fqp |ghvhmv• < fqpv vd|abbab sqffdhmh
• » fqp udhra vqeg|
• » fqp l|num vqeg|
• 6 aeev
• » fqp fgmnjg nhj
• 7 fqp qmvuaaramab gppjavgqfa
• » fqp ugjmqrv* fdnppab
• 6 fqpv inq|• 7» ragvpnnmv lg`hme vnbg
• 6 ragvpnnmv e|nqmb fhmmgknm
• 6 ragvpnnmv e|nqmb mqrkae
• 6 ragvpnnmv ygmhjjg atr|gfr
• yaearglja nhj vp|gx
Hmvr|qfrhnmv
_|adagr nyam rn 61?˓I- Jhedrjx fngr < jng pgmv uhrd fnn`hmevp|gx- Var gvhba- Hm g jg|ea lnuj kht vqeg| gmb nhj qmrhj f|agk
Ljamb hm aeev* gppjavgqfa gmb ygmhjjg- Injb hm |ghvhmv* sqffdhm
gmb mqrv- Kht b|x hme|abhamrv rnearda|- E|gbqgjjx gbb rn ua
hme|abhamrv cqvr qmrhj knhvr- Bn mnr
nya| kht- Lg`a n| 21 khmqrav-
Jn|ama‘v Mqrrx Sqffdhmh Jngi
Atfajjamr vnq|fa n Yhrgkhm F gmb ennb vnq|fa n H|nm
Jn|ama Cnmav* Kgmsgmhrg Dagjrdx Jhyhme Fnqmfhj* Kgmsgmhrg \af|agrhnm Famra|
Kg`av 7< va|yhmev7 vjhfa pa| va|yhme
• Fgjn|hav 612 • Fdnjavra|nj 16ke
• nrgj gr 72e • Fg|lndxb|grav 1<e
• Vgrq|grab gr 7e • Ihla| <e
• |gmv gr ?e • Vnbhqk 747ke
• _|nrahm 5e
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E|gmbkg‘v Igyn|hravDagjrdx Jhyhme--- n| jha rhp3
Hmvragb n qvhme udnja aeev* qva run aee udhrav rn awqgj nma aee-
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Hme|abhamrv
• 9 rgljavpnnmv udhra vqeg|• 2 rgljavpnnmv ugra|
• 7» fqpv fgmmab pjghm pqkp`hm $mnr pqkp`hm pha kht(
• 6 rgljavpnnmv l|num vqeg|
• < aeev
• 7 ragvpnnm e|nqmb fhmmgknm
• » ragvpnnm e|nqmb mqrkae
• » ragvpnnm ygmhjjg atr|gfr
• 7º fqpv mnmgr khj` • yaearglja nhj vp|gx
Hmvr|qfrhnmvFngr 9 fqvrg|b fqpv uhrd fnn`hme vp|gx- Var gvhba- Fnklhma
udhra vqeg| gmb ugra| hm g dagyx vgqfapgm nya| kabhqk+jnu
dagr- Fnn` gmb vrh| glnqr 7? khmqrav qmrhj khtrq|a n|kv g
rdhf`* jhedr l|num fg|gkaj vgqfa- Bhyhba vgqfa gknme fqvrg|bfqpv gmb var gvhba- Dagr khj` hm vgqfapgm nya| kabhqk dagr
qmrhj gjknvr lnhjhme- \aknya |nk dagr gmb var gvhba-
F|gf` aeev hmrn g lnuj* udhv` qmrhj |nrdx- Vrh| hm pqkp`hm*l|num vqeg|* fhmmgknm* mqrkae* ygmhjjg gmb khj`- Kht uajj
_nq| fqvrg|b khtrq|a hmrn fqvrg|b fqpv- Var fqpv hm g jgvgemg
pgm jjab uhrd º hmfd ugra|- Lg`a gr 6<1˓I n| 21+1? khmqr
n| qmrhj `mha hmva|rab hm famra| fnkav nqr fjagm-
Va|ya ug|k n| fdhjjab- n va|ya* hmya|r fqvrg|b fqp nmrn g
vkgjj pjgra-
_qkp`hm Fg|gkaj Fqvrg|bAtfajjamr vnq|fa n Yhrgkhm G
Kg`av 9 va|yhmev» fqp pa| va|yhme
• Fgjn|hav 7<8 • Fdnjavra|nj 5<ke
• nrgj gr <e • Fg|lndxb|grav <2e
• Vgrq|grab gr 7e • Ihla| <e
• |gmv gr ?e • Vnbhqk 1?ke
• _|nrahm 1e
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Hme|abhamrv
• 7» fqpv b|x kgfg|nmh• 7 ragvpnnm fgmnjg nhj
• » fqp e|aam nmhnmv* fdnppab
• » fqp |ab pappa|* fdnppab
• 7 eg|jhf fjnya* majx fdnppab
• < rgljavpnnmv inq|
• º ragvpnnm b|x lgvhj
• º ragvpnnm e|nqmb ljgf` pappa|
• 7½ fqpv v`hk khj` • 2 nqmfav gr |aa f|agk fdaava* fqr hm fqlav
• 2 nqmfav jnu gr fdabbg| fdaava* vd|abbab
• ⅐ ragvpnnm dnr pappa| vgqfa
• 7 rgljavpnnm pjghm l|agb f|qklv
• yaearglja nhj vp|gx
Hmvr|qfrhnmv_|a+dagr nyam rn 61?˓I- Vp|gx gm 4 hmfdav lg`hme pgm uhrdfnn`hme vp|gx- Fnn` kgfg|nmh gffn|bhme rn pgf`gea* rdam b|ghm
gmb var gvhba- Dagr v`hjjar nya| kabhqk dagr* gbb nhj gmb vgq
e|aam nmhnm* pappa|v gmb eg|jhf qmrhj vnr- Gbb inq|* lgvhj gm
pappa|- Fnmrhmqa rn vgqrè < khmqrav* vrh||hme- E|gbqgjjx gbbkhj`- Vjnujx l|hme khj` rn lnhj gmb fnmrhmqa rn fnn`* vrh||hm
fnmvrgmrjx qmrhj vgqfa hv rdhf`amab- q|m bnum dagr rn jnu*
gbb fdaavav* gmb fnmrhmqa vrh||hme qmrhj kajrab- Vagvnm uhrd
dnr vgqfa- Vrh| hm fnn`ab gmb b|ghmab kgfg|nmh- _nq| hmrn
p|apg|ab pgm- Vp|hm`ja uhrd l|agbf|qklv- Lg`a n| glnqr
71 khmqrav n| qmrhj lqlljx gmb enjbam l|num nm rnp-
Kgfg|nmh gmb FdaavaAtfajjamr vnq|fa n Yhrgkhmv G gmb F gmb Fgjfhqk
Kg`av 9 va|yhmev» fqp pa| va|yhme
• Fgjn|hav <<8 • Fdnjavra|nj 79ke
• nrgj gr 9e • Fg|lndxb|grav 67e
• Vgrq|grab gr 6e • Ihla| <e
• |gmv gr ?e • Vnbhqk 6?9ke
• _|nrahm 72e
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Hme|abhamrv
• 9 nqmfav b|x lnurha pgvrg $» lge(• 7 ragvpnnm fgmnjg nhj
• 7 vkgjj n| » fqp nmhnm* fdnppab
• 7 fqp kqvd|nnkv* fjagmab gmb vjhfab
• º ragvpnnm faja|x vaabv
• 7 ragvpnnm bhjj uaab
• ⅐ ragvpnnm ljgf` pappa|
• 7 $7? ½ nqmfa( fgm jnu vnbhqk fnmbamvab
f|agk n kqvd|nnk vnqp• º fqp v`hk khj`
• 7 $9 nqmfa( fgm ugra|+pgf`ab rqmg* b|ghmab
• 7 fqp |nsam e|aam pagv* ba|nvrab
• < rgljavpnnm pjghm l|agb f|qklv
• ⅖ fqp pg|kavgm fdaava* e|grab
• yaearglja nhj fnn`hme vp|gx
Hmvr|qfrhnmv_|a+dagr nyam rn 61?˓I- Fngr g lg`hme pgm uhrd fnn`hme vp|g
Fnn` pgvrg gffn|bhme rn pgf`gea hmvr|qfrhnmv- B|ghm gmb var
gvhba hm g lnuj- Dagr v`hjjar nm kabhqk dagr* gbb nhj gmb vgq
nmhnmv qmrhj enjbam gmb vnramab- Gbb kqvd|nnkv gmb fnmr
qa rn vgqrè n| < khmqrav- _nq| yaeargljav hmrn pgvrg lnuj gjn
uhrd vagvnmhmev* vnqp* khj`* rqmg* gmb pagv- Kht uajj- _nq| h
g p|apg|ab pgm- Vp|hm`ja l|agbf|qklvgmb fdaava nya| rda rnp
Lg`a glnqr 6? khmqrav qmrhj lqlljx gmb enjbam l|num-
Kg`av 9 va|yhmev7 fqp pa| va|yhme
• Fgjn|hav <64 • Fdnjavra|nj 72ke
• nrgj gr 2e • Fg|lndxb|grav 62e
• Vgrq|grab gr <e • Ihla| 6e
• |gmv gr ?e • Vnbhqk 681ke • _|nrahm 79e
Rqmg Mnnbja Fgvva|njaEnnb vnq|fa n Fgjfhqk
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Mqr|hrhnm Va|yhfav.Gjgkabg Fnqmrx _qljhf Dagjrd Bapg|rkamr
unqjb jh`a rn rdgm` rda injjnuhme hmbhyhbqgjv gmb e|nqpv in| rdah| fnmr|hlqrhnmv rn rdhv fnn`lnn`-
Bhgma Unjnvdhm* KV* \B + Mqr|hrhnm Va|yhfav Bh|afrn| Mqr|hrhnm Va|yhfav . Gjgkabg Fnqmrx _-D-B-
Gmmarra Jgya|rx* K_D* \B* Mqr|hrhnm Va|yhfav . Gjgkabg Fnqmrx _-D-B-
Ygjg|ha Vf|qeev + Kgmgea| BDV vrgi . G|hfgm Gka|hfgm 1 g bgx Fgkpghem
Agvr Ng`jgmb Vamhn| Famra| Dagjrdx Jhyhme FnqmfhjMn|rd Ng`jgmb Vamhn| Famra| Dagjrdx Jhyhme Fnqmfhj
Jhmbg I|gm`jhm* \B + UHF _|ne|gk Bh|afrn| Gjgkabg Fnqmrx +UHF _|ne|gk
Vgq Inme Jaa* KV* \BMqr|hrhnm Va|yhfav . Gjgkabg Fnqmrx _-D-B-
Knmhfg _a|as* KV* \B* FJF + _|ne|gk Kgmgea| BDV vrgi
Kgmsgmhrg \af|agrhnm Famra| Dagjrdx Jhyhme Fnqmfhj\ghmlnu \af|agrhnm Famra| Dagjrdx Jhyhme Fnqmfhj
Ra Dagjrdx Jhyhme Fnqmfhj Fnn`lnn` dgv laam p|nbqfab gv pg|r ni rda Dagjrdx Jhyhme… n| jha' fgkpghem- Rhv p|ncafr hv
kgba pnvvhlja rd|nqed iqmbv i|nk rda QVBG Innb Vrgkp _|ne|gk* rd|nqed rda Fgjhin|mhg Mqr|hrhnm Marun|̀ in| Dagjrdx*
Gfrhya Igkhjhav* udhfd hv bavhemab rn |abqfa rda hmfhbamfa ni fd|nmhf hjjmavv vqfd gv dag|r bhvagva* fgmfa| gmb bhglarav gknme
jnu+hmfnka* innb vrgkp ajhehlja |avhbamrv ni Gjgkabg Fnqmrx-
Hm gbbhrhnm* rda Dagjrdx Jhyhme… n| jha fgkpghem infqvav nm dajphme panpja bayajnp dagjrdx jhiavrxjav lx p|nknrhme rdafnmvqkprhnm ni kn|a i|qhrv gmb yaeargljav gmb amfnq|gehme panpja rn amegea hm 6?+8? khmqrav ni pdxvhfgj gfrhyhrx g bgx-
66
Gf`mnujabeakamrv
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Gjgkabg Fnqmrx _qljhf Dagjrd Bapg|rkamr
Mqr|hrhnm Va|yhfav • 69?? ajae|gpd Gya- • Ng`jgmb* FG 829?8 • 17?+181+9212
Rhv p|ne|gk hv qmbab lx rda Q-V-B-G- Innb Vrgkp _|ne|gk* gm awqgj nppn|rqmhrx akpjnxa| gmb p|nyhba|-