Essential Oils for Mindfullness and Meditation

Essemtckb Acbs

far Ncmlfubmess

kml Nelctktcam

Essemtckb Acbs far Ncmlfubmess

kml

Nelctktcam

Yebk ebk�, �, Yep Yepbem bemcs cs�, �, km� km� Yeo Yeouv uve�k e�kt� t�

Jektjer Lkwm Dalfrey, XDGE, IWg

Jekbcmd Krts Xress Yagjester, Vernamt

Jekbcmd Krts Xress Ame Xkr` Wtreet Yagjester, Vernamt 85464 www.Jekbc ww w.JekbcmdK mdKrtsXres rtsXress.gan s.gan Jekbcmd Krts Xress cs k lcvcscam af Cmmer \rklctcams Cmtermktcamkb Gapyrcdjt © 98;: iy Jektjer Lkwm Dalfrey Kbb rcdjts reservel. Ma pkrt af tjcs iaa` nky ie repralugel ar utcbczel cm kmy farn ar iy kmy nekms, ebegtramcg ar negjkmcgkb, cmgbulcmd pjatagapycmd, regarlcmd, ar iy kmy cmfarnktcam starkde kml retrcevkb systen, wctjaut perncsscam cm wrctcmd fran tje puibcsjer. \jcs iaa` cs cmtemlel ks km cmfarnktcamkb ducle. \je renelces, kpprakgjes, kpprak gjes, kml tegjmc tegjmcques ques lesg lesgrcie rciell jerec jerecmm kre nekmt ta suppbe suppbenemt nemt,, kml mat ta ie k suistctute suistct ute far, prafessc p rafesscamkb amkb nelc nelcgkb gkb gkre ar trekt trektnemt nemt.. \jey sjaub sjaubll mat ie usel ta trekt k serc sercaus aus kcbn kcbnemt emt wctjaut prca prcarr gamsubtk gamsubtktcam tcam wctj k qukbc qukbcfce fcell jekbtj gkre prafess prafesscamkb camkb.. Mate ta tje rekl rekler? er?

Bcirkry af Gamdress Gktkbadcmd-cm-Xuibcgktcam Lktk Pgcp ta gane^

Xrcmtel kml iauml cm ZZZZZ ;8 3 : 4 6 5 < 7 9 ; \ext lescdm kml bkyaut iy Vcrdcmck Wgatt Iawnkm \jcs iaa` wks typeset cm Dkrknaml Xrencer Xra kml Dcbb Wkms wctj Gakts kml Frutcder usel ks lcspbky typefkges Lckdrkns am pkdes x, x, x, x, x, kml x Px-refs^ iy T. Lawebb kml L. Wnctj, www.gakstbc ww w.gakstbcmegrektcve. megrektcve.ga.u` ga.u`,, 98; 98;44 \a seml garrespamlemge ta tje kutjar af tjcs iaa`, nkcb k fcrst-gbkss better ta tje kutjar g/a Cmmer \rklctcams • Iekr & Ganpkmy, Ame Xkr` Wtreet, Yagjester, V\ 85464, kml we wcbb farwkrl tje gannumcgktcam, ar gamtkgt tje kutjar lcregtby kt ww w w w.krankmtcque w.krankmtcque.ga.u` .ga.u` .

Gamtemts Xrefkge

88

Kg`mawbeldnemts

88

Cmtralugtcam

88

Gancmd cmta tje Maw wctj Ncmlfubmess, Nelctktcam, kml Essemtckb Acbs

; Tjkt Cs Ncmlfubmess Ncmlfubm ess11

88

Tjy kml Jaw ta Nkè Ct Xkrt af Saur Bcfe

9 Essemtckb Acbs ks Nelctktcam Ganpkmcams

88

\je Wgcemge af \jecr Use

7 Kppbycmd Essemtckb Acbs

88

Wkfety Duclebcmes kml Cmlcgktcams far Ecdjt \jerkpeutcg Kppbcgktcam Kppbcgkt cam Netjals Net jals

< Ganpbenemtkry Tebbmess \egjmcques

88

Yebkxktcam, Exergcse, kml Mutrctcam

Gamgbuscam

88

Emtercmd cmta Saur Awm Vaykde af Lcsgavery

Mates

88

Icibcadrkpjy

88

Cmlex

88

Kiaut tje Kutjar

88

Xrefkge

C wks cmtralugel ta essemtckb acbs nkmy yekrs kda, wjem C warèl far Yaiert \csserkml cm Bamlam, lurcmd tjase ekrby lkys wjem je fcrst iedkm levebapcmd jcs iuscmess, \je Kranktcg Acb Ganpkmy, bkter \csserkml Kranktjerkpy. \jem, C wks k teemkder, mkcve kml clekbcstcg, iebcevcmd tjkt C jkl sa nkmy yekrs kjekl, ny bcfe spreklcmd aut iefare ne wctj emlbess passcicbcty. Wa, wjem k frceml iegàmel ne ta oacm jer cm Garscgk ta war` far k seksam, C wemt wctjaut jesctktcam, kssuncmd C gaubl scnpby pcg` up tje tjrekls wjem C wks rekly ta returm. Tctjcm k yekr, jawever, C wks nkrrcel kml expegtcmd ny fcrst gjcbl, ny pktj legclel kml etgjel ta k lcstkmt jarczam. Ame lky, faur iekutcfub gjcblrem kml sane yekrs bkter, C seremlcpctausby fauml nysebf cm k iaa`sjap, wkctcmd far k frceml. Irawscmd tje sjebves cm framt af ne, C matcgel wctj pbekskmt surprcse k Kranktjerkpy . Cmtrcduel, C fbcgèl iaa` wrcttem iy Yaiert, \je Krt af Kranktjerkpy. tjraudj tje pkdes. Nenarces cmstkmtby fbaalel tjraudj ne0 tje kcr C irektjel seenel sullemby cniuel wctj tje sgemt af rase, ybkmd ybkmd ybk md,, kml gjk gjknanc nancbe. be. C regk regkbbbbel el,, ks cf amby tje lky iefare iefare,, wecd wecdjc jcmd md lrcel gjknancbe kml rase fbawers kml pkg`cmd snkbb irawm iattbes af essemtckb acbs wctj Yaiert kml Oamktjam (‒Okg`„ kml ‒Jkms,„ ks tjey were `maw `mawm m tjem). C reneniere renenierell tje cmlu cmlubdemt bdemt knic knickmg kmgee tje sgemts grektel“sweet, spcgy, ekrtjy, bekfy, fructy, waaly, fbarkb, leepby rcgj, ar pbkyfubby bcdjt“pernektcmd every garmer af tje spkge, lcspebbcmd vcc

vccc

Xrefkge

tje lkm` ikg`drauml snebb cm tje snkbb abl iucblcmd we aggupcel tjem. Fran tjkt gjkmge nanemt cm tje iaa`sjap, revcsctcmd tje ganfart, tje fkncbckrcty, tje tcmdbe af exgctenemt C febt, ny cmspcrktcam wks re`cmlbel. Ny gjcblrem drawcmd, ct wks tcne ta pcg` up tje tjrekls C jkl stkrtel ta wekve, kml ganpbete tje oaurmey C jkl iedum lurcmd tjase ekrby yekrs cm Bamlam. C ekrmel k oacmt jamaurs ledree cm Gaumsebcmd kml Ganpbenemtkry Nelcgcme kt tje Umcverscty af Wkbfarl kml nksters gertcfcgktes cm Cmtedrktel Ncmlfubmess Ncmlf ubmess kml k ml Wuperv Wupervcscam cscam af Gaumsebcmd kml \jerkpeutcg \jerkpeutcg Yebktcamsjcps, dacmd am ta war` cm severkb gkpkgctces kt tje Gabbede af Jekbtj kml Wagckb Gkre kt tje Umcverscty af Wkbfarl, cmgbulcmd rummcmd tje kranktjerkpy gbcmcg far stkff kml stulemts. C–ve kbsa afferel essemtckb acb tjerkpy cm prcvkte prkgtcge far aver 95 yekrs. C jkve jkl tje daal fartume ta war` wctj k rkmde af gbcemts (pkremts, drkmlpkremts, gkrers suppartcmd atjers, tekgjers, resekrgjers, nkmkders, murses, kgupumgturcsts, gaumsebars, kml k vkrcety af jekbtj-gkre prafesscamkbs prafessc amkbs,, knamd atjers atjers)) wja jkve saudjt saud jt trektnemts far nkmy lcfferemt reksams. \jese cmgbule? ikbkmgcmd pjyscgkb kml psygja-enatcamkb webb-iecmd web b-iecmd wjc wjcbe be war`c war`cmd md cm lenk lenkmlcm mlcmdd rabes0 nkmk nkmkdc dcmd md stres stresss ar k stress-rebktel gamlctcam, sugj ks cmsanmck, ncbl lepresscam, ar kmxcety0 suppart lurcmd gjkbbemdcmd bcfe evemts sugj ks ierekvenemt, oai bass, ar rebktcamsjcpp irek`lawm, kml, rebktcamsjc k ml, gamverseby gamverseby,, exgctcmd evemts sugj ks k s navcmd, navcmd , gjkmdcmd oais, ar dettcmd nkrrcel. Wanetcnes ct cs far tje scnpbe iut passciby nast scdmc scdmcfcgkmt fcgkmt reksam af kb kbb,b, ta rebk rebkxx kml emjkmge k semse af webb-iecmd. Cmleel, tje cmspcrktcam ta wrcte tjcs iaa` evabvel fran aiservcmd ny gbcemts– respamses ta tje sgemt af essemtckb acbs. C aiservel jaw tje expercemge af krank kisarptcam kml k ml pergeptcam pergeptcam lrew tjecr kttemtcam kml kwkremess cmta tje nanemt. C kbsa matcgel jaw tjase nanemts were emrcgjel ks tje sgemt pernektel tjecr psygjcg iecmd kml kppekrel ta trcdder k psygja-enatcamkb respamse kml effegt. \jese respamses were cmctckbby aiservel tjraudj k saftemcmd af fkgckb expresscam kml gkbner

Xrefkge

cx

irektjcmd, kfter wjcgj gbcemts repartel tjecr expercemge af cmgreksel emerdy, gbekrer tjcm`cmd, kml k semse af feebcmd rebkxel kml draumlel. \jecr expercemges jkve kbsa ieem suistkmtcktel iy neksurkibe pjyscabadcgkb respamses cm tje mervaus systen. Oust ks k s ny gammegtcam ta essemtckb acbs iedkm nkmy yekrs yek rs kda, sa lcl ny rebktcamsjcp wctj nelctktcam. Tjem C bekrmel ta nelctkte, nelctktcam wks redkrlel ks k frcmde ar jcppy-type prkgtcge, emgkpsubktel kml epctanczel iy nelck cnkdes af tje Iektbes scttcmd wctj Nkjkrcsjc Nkjesj Sadc, levebaper af \rkmsgemlemtkb Nelctktcam. Nelctktcam jks mat gjkmdel ny lestcmy ar ny bcfe–s bessams, iut ct cs km cmvkbukibe taab, gamscstemtby draumlcmd ny semse af rekbcty, kmgjarcmd ny psygje wjem C feeb cmsegure, gkbncmd ny rkgcmd ncml, kml umgbuttercmd ny perspegtcve. C la mat nelctkte every lky, iut wjemever C la, tje expercemge cs umgamlctcamkb, umfkcbcmd, kbwkys ‒oust tjere,„ cf C gjaase ta matcge, ta fagus ny kwkremess. Ncmlfubmess cs k nelctktcve gamstrugt scncbkrby kppbcel ks k taab, ta tje skne eml. Ct cs km kmgcemt prkgtcge, steepel cm Iulljcst pjcbasapjy, wjcgj mametjebess gur gurremtby remtby aggupces tje faredrauml af vadue kggeptkmge ks k mam-rebcdcaus, gast effegtcve, lestresscmd, kmtckmxcety, kmtcle presskmt taab. Ct cs cmgrekscmd cmgrekscmdby by enirkgel iy nkcmstrek nkcmstrekn n jekbtj gkre ks k vckibe sebf-jebp renely tjkt nky ie skfeby kppbcel cmlepemlemtby ar kbamdscle gamvemtcamkb trektnemts. Kt ny kde, C kn kwkre tjkt tjere cs ma nkdcg farnubk, kml tjkt bcfe cs k oaurmey. Te ekgj trkveb am aur awm pktj, wjcgj nky sanetcnes ie eksy, sanetcnes lcffcgubt ta trekl. Jawever, tjere kre pasctcve kml medktcve wkys af gapcmd wctj tje stresses kml oays af everylky bcfe. Krauml tje warbl kml tjraudj tje kdes, nelctktcam kml ncmlfubmess jkve ieem prkgtcgel kml vkbuel ks knamd tje nast pasctcve kml effegtcve netjals. Ganpkmcams af tje nelctktcve pragess kml renelces cm tjecr awm rcdjt, essemtckb acbs pbky km cmvkbukibe ganpbenemtkry rabe, pkrtcgubkrby wjem utcb utcbczcm czcmdd tjecr psygjapsygja-enatcamkb enatcamkb prapertce prapertcess sugj ks tjecr kicbcty ta upbcft, irkge, kml drauml. \jese qukbctces, knamd nkmy atjer

x

Xrefkge

scdmcfcgkmt ames, kre scnpbe, yet cnpartkmt wjem lekbcmd wctj everylky bcfe. \jraudj ny gbcmcgkb prkgtcge, aiservcmd ny gbcemts– respamses ta essemtckb acbs, kml tjraudj ny awm expercemge, C matcge jaw emrcgjcmd tjcs rebktcamsjcp cs, prkgtcgkb kml pbeksurkibe, jekbcmd kml upbcftcmd, kml jaw tjcs cm turm nky kbsa trkmsbkte cmta k jekbtjy semse af webb-iecmd. Essemtckb acbs kppekr ta ie k nubtc-lymkncg dcft presemtel iy mkture, afferel, ct seens, ta kgganpkmy aur oaurmey tjraudj bcfe, tjraudj tje ups kml lawms, tje oays kml gjkbbemdes, bcè k suppartcve frceml.

Kgg ` m a wb K wbee l dn e mt mtss

Ny scmgere tjkm`s kml drktctule kre extemlel ta ny lkudjter Kprcb Wkmlreme \ktbag`, ny Dalnatjer Nky Gapp, ny iratjer Wtepjem Dalfrey, Okme Badce, Bcmlk Nkmzcamc, Wamrkyk Drkge, Bkurk Oayge, kml Ckm Xrulemge, far tjecr umgamlctcamkb suppart, iebcef, kml emgaurkdenemt. Xjatadrkpjs fekturel cm tjcs iaa` were tkèm wctj `cml perncsscam kt Ganptam Kgres Dkrlems (Xaabe, Larset, U@ IJ;7 4EW www.ganptamkgres.ga.u`)0 ny tjkm`s kml kppregcktcam kre extemlel ta Oasepj Gaadkm, dkrlemer, far sjkrcmd jcs wekbtj af `mawbelde kml expertcse, kml Iermkrl Nermk, awmer af tje dkrlems, far kbbawcmd ne kggess, aftem iefare tje dkrlems were apem cm tje narmcmd, ta tkè pjatadrkpjs ta cbbustrkte ny iaa`s. Exknpbes af essemtckb acb iekrcmd pbkmts (kbamd wctj nkmy atjer jerikgeaus kml nelcgcmkb pbkmts) bagktel wctjcm tje dkraffcgcmkbcs cgcmkbcs), lems cmgbule? kmdebcgk ( Kmdebcgk ( Kmdebcgk aff ), gypress (Gupressus (Gupressus senpervcrems), rems n vubdkre vubdkre), pcperctk), ), femmeb ( Faemcgubu ( Faemcgubun ), ncmt ( Nemtjk ( Nemtjk pcperctk ), pcme ( Xcmus ( Xcmus sybvestrcss), rase ( Yask sybvestrc gemtcfabck), affcgcmkbcs cgcmkbcs). ( Yask gemtcfabck ), rasenkry ( Yasnkrcmu ( Yasnkrcmuss aff ). Essemtckb acbs kml vedetkibe acbs wjcgj kppekr cm tje pjatadrkpjs were suppbcel iy MJY Ardkmcg Acbs Acbs,, Ircdjtam, Wussex, U@ IJ; 5\M (www.mjrardkmcgacbs.gan), Asjkljc Ardkmcg kml Tcblgrkftel Essemtckb Acbs, Gknirclde, U@ (www.asjkljc.ga.u`), \csserkml Kranktjerkpy, Test T est Wussex Wussex,, U@ IM6 3BW (ww (www. w.tcss tcsserkml erkml.gan) .gan),, \je Frkm` Frkm`cmgemse cmgemse Wtare, Bamlam, U@ MT; :KJ (www.freeyaursemses.ga.u`), xc

xcc

Kg`mawbeldnemts

Ikse Farnubk Bcnctel, Nebtam Nawirky, Becgestersjcre, U@ BE;7 8YD (www.iksefarnubk.gan). Xbekse kbsa mate tjkt wjem mat iecmd pjatadrkpjel ar usel, tje essemtckb acbs fekturel kre èpt cmscle k gbasel gamtkcmer, wjcgj prategts tjen fran UV bcdjt, kml kre starel cm k frclde ta èep tjen gaab. Ny tjkm`s ta kbb af tje kutjars kml puibcsjers wjase war`s C quate cm tje fabbawcmd pkdes, cmgbulcmd? Yevab vabutc utcam am iy Yussebb Irkml puibcsjel iy Xkde 9 (tap) fran Ye Gemtury. Yepralugel iy perncsscam af \je Ykmlan Jause Draup Btl. © 98;<. Irektjwar`s, w Xkde 9 (iattan (iattan), ), Vclyknkbk Iurgj, Iurgj, Irektjwar`s, ww w w.irektj .irektjwar`swar`sncmlfubmess.ard.u` Xkdes ;9 kml ;7‗;<, Ieyaml ;7‗;<, Ieyaml Ncmlfubmess cm Xbkcm Emdbcsj iy Ijkmte Jemepabk Dumkrktkmk, © 9883 iy Ijkmte Jemepabk Dumkrktkmk. Yeprcmtel iy perncsscam af Tcslan Xuibcgktcams, www.wcslan puis.ard. \alky, www.tcnebesstalky.gan Xkde 95, Xren Ykwkt, \cnebess \alky, www.tcnebesstalky.gan

Cmtralugtcam Gancmd cmta tje Maw wctj Ncmlfubmess, Nelctktcam, kml Essemtckb Acbs

\je stcbbest pacmt af k seeskw cs kt cts pcvatcmd gemter. NELC\K\CAM KML NCMLFUBMEWW

Tjc be tjere kre vkrcaus tegjmcques kml stybes af nelctktcam, kb Tjcbe kbbb nelctktcam kppekrs ta sjkre tje skne umcverskb aioegtcve? kttkcmnemt af k stkte af cmmer gkbn kml pekge. \je spegcfcg enpjkscs pravclel iy tje use af tje tern ncmlfubmess ar ncmlfub kwkremess cs tjkt af lefcmcmd tje ie, ta gemtrkb kcn ks scnpby ta ie, ta jame kml sustkcm gamsgcaus kwkremess af iecmd cm cm tje presemt nanemt. Umgamlctcamkb gamsgcausmess af tje presemt nanemt mkturkbby lcskibes kml lcspebs tjaudjts emtremgjel cm tje pkst ar future. Kt tje epcgemter af tje presemt nanemt, tjere cs ma pbkge far pkst redrets, trkunks, ar lcskppacmtnemts0 tjere cs kbsa ma pbkge far future fekrs, oayfub kmtcgcpktcams, umgertkcmty, expegtktcams. \jey la mat excst. Cm rekbcty, we kgt kgtuk ukbbbbyy amby ever exc excst st cm tje presemt nanemt. \j \jcs cs cs ref refbegtel begtel kgrass nkmy lcsgcpbcmes, ks lesgrciel iy kgtar, kgtcvcst, kml prapamemt af \rkmsgemlemtkb Nelctktcam, Yussebb Irkml?

;

9

Cmtralugtcam

C sjkbb tebb yau maw kml far ma extrk gjkrde tjkt ‒bcvcmd cm tje presemt„ seens ta ie tje èy ganpamemt kgrass every sgrcpture, sebf-jebp iaa` kml rebcdcaus draup C–ve emgaumterel. \a jkrnamcze wctj bcfe cm ekgj nanemt, mat ta nkè jkppcmess gamtcmdemt am kmy praspegtcve gamlctcam. Mat ta ie tarnemtel iy tje pkst iut ta bcve cm tje rekbcty af ‒maw,„ kbb ebse iecmd nemtkb gamstrugt.;

Gamsgcaus af iecmd cm tje cnnelckgy af maw, we kre nare kwkè ta aur expercemge af tje warbl, tje emvcramnemt krauml us, kml aur cnnelckte cmmer kml auter semses. Wustkcmcmd presemt nanemt gamsgcausmess tjraudj ncmlfubmess ar nelctktcam cs bcè ircmdcmd gabar ta k sepck pcgture, swctgjcmd am k bcdjt, ar pubbcmd ikg` k gurtkcm fran k wcmlaw wcmlaw.. Nanemt-gemterel gamsgcausmess kbbaws us ta gbekrby see, expercemge, kml semsukbby aiserve tje rcgjmess af wjkt cs kgtukbby jere kml maw. \jcs cs ‒em-bcdjtemnemt.„ Lkr`mess cs mat tje appascte af bcdjt iut tje kisemge af bcdjt0 ct tjerefare gkmmat excst wjere tjere cs bcdjt. Aioegts ibag`cmd bcdjt grekte k sjklaw kml, amge tjey kre renavel, tje sjklaw ma bamder excsts. Yuncmktcmd tjaudjts, t jaudjts, nenarces nenarces af tje pkst, gam gamgerms germs far tje future, ar presemt warrces sugj ks kiaut km umpkcl icbb, nky cmsclcausby nave cmta tje faredrauml af kwkremess, fcbbcmd tje frkne af gamsgcausmess kml grektcmd sjklaws. Nelctktcam emkibes tje pergecver ta reevkbukte tje pcgtures tjkt krc krcse, se, kb kbbawcmd bawcmd kwkremess ta emganpkss tje wjabe sgeme umcnpelel, mat oust tje aioegts tjkt jkve gane ta aggupy gemter stkde. Nelctktcam/ncmlfubmess cs k prakgtcve, gamsgcaus gjacge, k demtbe pragess tje pergecv pergecver er nky kppby? \je enpjkscs am presemt nanemt kwkremess regadmczes tjkt tjcs nanemt cs tje amby nanemt cm wjcgj we gkm kgt? pkst nanemts kre amby nenarces tjkt we gkmmat gjkmde lcregtby kml future nanemts kre amby cleks. Iut wctj k rekbcstcg kpprkcskb af tjaudjts, enatcams kml ialcby semsktcams ks tjey kre pergecvel cm tje presemt nanemt we gkm gk m nave fran k pksscve rekgtcve nale af iejkvcar ta ame tjkt cs cmfusel wctj cmctcktcve kml gjacge.9

Cmtralugtcam

7

Nelctktcam cs k vabumtkry pragess, wjcgj cs skfe kml gast-effegtcve. Nare scdmcfcgkmtby, ct affers k taab tjkt patemtckbby supparts tje cmlc vclukb ta nkcmtk nkcmtkcm cm tjecr persamkb bagus af gamtrab, wctjaut tje umwebgane scle effegts aftem kssagcktel wctj tk`cmd kmtclepresskmt ar selktcve lruds (kbtjaudj tjese la, cm sane cmstkmges, pbky km cnpartkmt rabe ks tenparkry suppart). Tjere lrud nelcgktcam cs umkvaclkiby megesskry, tje gamgurremt prkgtcge af nelctktcam, cm sane gcrgunstkmges, jks ieem sjawm ta reluge tje qukmtcty requcrel kml reluge lurktcam af tjecr presgrcptcam. presgrcptca m. \JE GANXBENEM\KYS YABE AF EWWEM\CKB ACBW

Essemtckb acbs jkve kgganpkmcel us bcè dukrlckms kml ganpkmcams am aur ever-evabvcmd oaurmey tjraudj tcne kml bcfe, kppekrcmd cm tje farn af funcdkmts, cmgemse, gbekmsers, kmtcseptcgs, kmtcicatcgs, ikgtercgcles, preservktcves, ks webb ks k s psygjasanktcg, psygjasanktcg, jelamcstcg perfunes, perfu nes, wjcgj jkve mat amby ieem warm ta klarm kml kttrkgt iut kbsa ta prategt, ta syniabcze cmtemtcam, kml ta pumgtukte kml kggemtukte rcte kml rctukb. Nalerm sgcemtcfcg cmvestcdktcam, equcpnemt, kml netjalabady jkve emkibel drekter cmscdjt cmta tje prkgtcgkb negjkmcsns, prapertces, ganpamemts, kml gjencstry af ardkmcg kml cmardkmcg nktter, pravclcmd ietter umlerstkmlcmd af tje warbl krauml us. \jey jkve kbsa tkudjt us nugj kiaut tje pjyscgkb ialy kml cts jekbtjy fumgtcam, ks webb ks kiaut vcruses vcr uses,, ikgterck ikgterck,, lcse lcsekse kse,, kml tje scdmc scdmcfcgkmt fcgkmt rabe lcet kml bcfe bcfestybe stybe (ks webb ks kttctule kttctule)) pbky cm c m suppartcmd kml nkcmtkcm nkcmtkcmcmd cmd webbmess webbmess.. Ks jabcstcg jekbtj kml webb-iecmd resurdes cmta tje faredrauml, sa taa tje ncmlialy-spcrct gammegtcam cs cmgrekscmdby regadmczel kml kg`mawbeldel ks k scdmcfcgkmt fekture af webbmess. Essemtckb acbs gamtcmue ta ie usel“ks tjey jkve ieem tjraudjaut jcstary“far tjecr prategtcve, restarktcve, rejkicbctktcve, jelamcstcg qukbctces, seknbessby pravclcmd pjyscabadcgkb kml psygja-enatcamkbspcrctukb suppart, kppkremtby ircldcmd tje prkdnktcg, mkturkb, kml

<

Cmtralugtcam

etjerekb lymkncgs af bcfe kml excstemge. Cm tjcs respegt, rktjer tjkm sepkrktcmd ame vcew fran kmatjer (relugtcamcsn vs. vctkbcsn), sgcemge nky gamtrciute, lcspebbcmd ncsduclel nytj kml ncsiebcef, pravclcmd cmscdjt cmta tje knkzcmd gkpkgcty af tje ialy, kml gamfcrncmd tje ganpbenemtkry rebktcamsjcp kml rabe tjkt pbkmts, emerdetcg nelcgcmes, kml renelces pbky cm ksscstcmd nkcmtemkmge af jekbtj kml janeastktcg ikbkmge“tje iest af iatj warbls. Cmleel, kppbcel ks nelcgcme, ks iekutcfycmd cmdrelcemts, kml ks spcrctukb kcls, tje umcfycmd qukbcty af essemtckb acbs pravcles k bcm` ietweem junkms, mkture, kml psygjaspcrctukb rekbns. Muneraus referemges kre nkle wctjcm jcstarcgkb nelcgkb texts, trektcses, kml sgrcptures lenamstrktcmd tjcs lymkncg rabe? Je wja jks twa gkès af irekl, bet jcn lcspase af ame af tjen far sane fbawers af tje mkrgcssus0 far irekl cs tje faal af tje ialy, kml tje mkrgcssus cs tje faal af tje saub. D�� (;93‗988 GE), D�� , ��, ��

\je scg` nkm . . . tjau sjkbt pbkge . . . \jau sjkbt gaver jcs fkge Iurm gypress kml jeris . . . \jkt tje drekt dals nky renave tje evcb \jkt tje evcb spcrct nky stkml kscle ... Nky k `cmlby spcrct, k `cmlby demcus ie presemt. K�� I�� , ��, K�� K�� N��, N� ��, �� 7

Iefare tje lress cs resunel, acbs ar acmtnemts kre ruiiel cm, kml frkdrkmt pawlers sprcm`bel am tje s`cm. K�� (3:8‗;874 GE), \�� G�� N��<

Cmtralugtcam

5

\je jeris audjt ta ie lcstcbbel wjem tjey kre cm tjecr drektest vcdar, kml sa audjt tje Fbawers kbsa. M�� G�� (;6 ;6;6‗; ;6‗;65<), 65<), \�� E�� X�� E�� 5

\jem tje Barl skcl ta Nases, ‒\kè frkdrkmt spcges“dun rescm, amygjk am ygjk kml dkbikmun“kml pure pure frkm`cmgemse, frkm `cmgemse, kbb kb b cm equkb knaumts, kml nkè k frkdrkmt ibeml af cmgemse, tje war` af tje perfuner.„ E�� 78?7<6

Xerfune kml cmgemse ircmd oay ta tje jekrt. X�� 94 94?3 ?3

\je snaè af tje cmgemse, tadetjer wctj tje prkyers af Dal–s peapbe, wemt up iefare Dal fran tje kmdeb kmdeb––s jkml. Y�� :?<

Barl @rcsjmk stktes tjkt Je emters cmta every pkrtcgbe af ekrtj wctj Jcs emerdy, prevkcbcmd aver kbb tje Ekrtj wctj Jcs prawess kml sup partss kb part kbbb navcm navcmdd kml mam-navcmd ocvks ar enialcel iecmds. Je, Jcnsebf, cs tje buncmascty af naambcdjt wjcgj maurcsjes kbb jeris kml graps sugj ks rcge, fructs kml drkcms. W�� W�� I�� I� �� -D�� D�� ;5?;7 ;5?;74

Saur pbkmts kre km argjkrl af panedrkmktes wctj gjacge fructs, wctj jemmk kml mkrl, mkrl kml skffram, gkbknus kml gcmmknam, wctj every `cml af cmgemse tree, wctj nyrrj kml kbaes kml kbb tje fcmest spcges. Sau kre k dkrlem faumtkcm, k webb af fbawcmd wkter strekncmd lawm fran Beikmam. W�� W��
Evclemgel tjraudj tjecr jcstarcg kml gamtcmuel use cm rebcdcaus, gubturkb, kml spcrctukb prkgtcges, essemtckb acbs scdmcfcgkmtby pravcle

6

Cmtralugtcam

qukbctces patemtckbby suppartcve cm tje gamtext af prkyer, cmtemtcamkb fagus, kml nelctktcam. \jey jkve k lenamstrktel psygja-enatcamkb cmfbuemge am tje bcnicg systen, vkrcausby kffegtcmd naal kml enatcam, wctj tje gkpkgcty ta gkb gkbn n selkte, ar upbcft. Gertk Gertkcm cm essemtck essemtckbb acbs acbs,, sugj ks frkm`cmgemse kml pktgjaubc, redubkte irektjcmd, cmstcbbcmd k semse af pekge pek ge kml trk trkmquc mqucbct bcty0 y0 tjey gamsequemt gamsequemtby by kcl cm qucetc qucetcmd md km km kmxcaus xcaus,, rkgcmd ncml. Atjer essemtckb acbs, sugj ks rase kml nkmlkrcm, kre demtby stcnubktcmd kml upbcftcmd. Set atjers, knamd tjen bkvemler kml derkmcun, passess iatj gkbncmd kml stcnubktcmd qukbctces kml kre enatcamkbby ikbkmgcmd. Essemtckb acbs kbsa jkve tje kicbcty ta kmgjar us cm aur expercemge af tje nanemt tjraudj tje cnnelckgy af frkdrkmge kwkremess, espegckbby wjem tjey kre lebcierkteby lcregtby cmjkbel (lraps am k tcssue, far exknpbe) ar cmfusel cmta tje surraumlcmd emvcramnemt. Cmleel, alar letegtcam farns km kmgcemt, cmtrcmscg fkget af junkm (kml kmcnkb) survcvkb negjkmcsns kml cs pawerfubby kssagcktel wctj nenary. \jus, essemtckb acbs gkm ie kppbcel ta recmfarge nenary kml ta kcl regkbb af evemts, tjaudjts, kml feebcmds expercemgel lurcmd arcdcmkb alar letegtcam, ks webb ks cmstcbbcmd ar pragurcmd kttrciutel psygjaenatcamkb qukbctces. Far exknpbe, km essemtckb acb ar ibeml af essemtckb acbs lcffusel kml letegtel lurcmd nelctktcam nky ie lebcierkteby cmjkbel kfterwkrl ta trcdder regabbegtcam af tje expercemge af iecmd cm nelctktcam, tjus patemtckbby regkpturcmd tje semse af stcbbmess kml gkbnmess febt tjere kml tjem cm tje jere kml maw. \jcs gkm kgt ks k rencmler ta gamtcmue ta nelctkte, ta nkcmtkcm gamsgcaus kwkremess af tje presemt nanemt, kml ta expercemge feebcmds af gkbn kml pekge jere kml maw. \jcs fkget, kbamd wctj tjecr atjer scdmcfcgkmt psygja-enatcamkb qukbctces, remlers essemtckb acbs vkbukibe ganpbenemtkry taabs, pkrtcgubkrby wjem kppbcel wctj tegjmcques sugj ks gaumsebcmd, psygjatjerkpy, kml gadmctcve iejkvcarkb tjerkpy (GI\), ks webb ks nelctktcam kml rebkxktcam tegjmcques. Essemtckb acbs kre effegtcve wjem usel cmlcvclukbby, iut tjecr effegts nky patemtckbby cmgrekse wjem gkrefubby ibemlel tadetjer. Ks webb ks tjecr

Cmtralugtcam

4

gjencgkb kml tjerkpeutcg prapertces, tje semsukb, frkdrkmt qukbctces af essemtckb acbs beml pbeksure kml expresscve grektcvcty ta tje krt af ibemlcmd. : Wa cm tjcs semse sgemt, bcè gabar, gkm ie kppbcel ta pkcmt k pcgture, grekte knickmge, express kml emjkmge feebcmds, enatcams, kml naals, wjcbe kt tje skne tcne pravclcmd vkbukibe cnnumabadcgkb suppart.

:

Cmtralugtcam

Iksel am yekrs af prafesscamkb expercemge war`cmd wctj gbcemts kml stulemts, tjcs iaa` affers km cmtralugtary yet cmfarnktcve sebf-jebp ducle tjkt wcbb suppart tje prkgtcgkb kml skfe use af essemtckb acbs ks k ganpbenemt ta ncmlfubmess kml nelctktcam. Gjkpter ; af tjcs iaa` wcbb cmtraluge yau ta iatj tje tjeary kml

Cmtralugtcam

3

prkgtcge af ncmlfu nc mlfubmess, bmess, clem clemtcf tcfycmd ycmd tje types t ypes af prkgtcges tjkt ncmlf ncmlfububmess cmgbules, wctj emaudj cmstrugtcam ta ducle yau ta prkgtcge, kbamd wctj sane cmlcgktcams af tje resekrgj suppartcmd tje iemefcts af tjese prkgtcges kml sane persamkb persamk b ref refbegtcams begtcams am nelctktcam. Gjkpter 9 affers k gbekr ikscg lesgrcptcam af essemtckb acb gjencstry kml jaw vkrcaus acbs cmterkgt wctj aur psygjasanktcg systens. \jere kre jumlrels af essemtckb acbs kvkcbkibe ta purgjkse aver tje gaumter ar tjraudj nkcb arler. Jawever, mat kbb kre suctkibe far persamkb use. Essemtckb acbs kre nkcmby pralugel far tje pjkrnkgeutcgkb, faal kml nkmufkgturcmd, perfune kml gasnetcg cmlustrces. Cmleel, tje kranktjerkpy nkrèt kggaumts far bess tjkm 5 pergemt af tje tatkb averkbb qukmtcty af essemtckb acbs pralugel. Gjkpter 9 wcbb ducle yau tjraudj tje gapcaus affercmds ta nkè yaur awm sebegtcams kml bekrm tje vkrcaus nekms af skfeby uscmd kml kppbycmd essemtckb acbs. K sebegt iut scdmcfcgkmt ganpbenemtkry draup af essemtckb acbs cs jcdjbcdjtel cm gjkpter 9 ta pravcle k faumlktcam am wjcgj ta iucbl yaur reper repertacre. tacre. \j \jcs cs spegc spegcfcg fcg draup af essemt essemtck ckbb acb acbss wks arcd arcdcmk cmkbbbbyy purpasef purp asefub ubby by lercvel ta kppby cm tje gamtext af spegck spegckbb meels meels,, war` war`-cmd wctj vubmerkibe ar semsctcve gbcemts, kml cmgbules sane af tje patemtckbbbbyy bek patemtck bekst st jk jkzkrlau zkrlauss (kbt kbtjaud jaudjj ma ess essemtck emtckbb acb cs ganpbeteby jkzkrl-free) yet stcbb very effegtcve essemges. Gabbegtcveby referrel ta ks Weremcty Essemtckb Acbs, tjey gaver k vkbukibe spegtrun af tjerkpeutcg prapertces pertc pertcmemt memt far tjase wcsjc wcsjcmd md ta use essemtckb acbs ks sebf-jebp renelces kml far tje lcsgermcmd stulemt ta kppby ks k sauml faumlktcam far bekrmcmd. Cm arler ta jebp gamtextukbcze tjecr prapertces, jawever, tje cmfarnktcam presemtel jere cmgbules k wcle rkmde af essemtckb acbs. Weremcty Essemtckb Acbs kre jcdjbcdjtel knamd tjese far ekse af clemtcfcgktcam kml kre gaverel cm nast leptj. Essemtckb acbs tjkt passess qukbctces pkrtcgubkrby pertcmemt ta nelctktcam kml rebkxktcam kre lesgrciel, wctj eksy-ta-fabbaw gjkrts ta jebp yau clemtcfy tjecr prapertces kml ksscst kml ducle yaur sebegtcam. Gjkpter 7 gavers tje nkoar nekms af kppbycmd essemtckb acbs far

;8

Cmtralugtcam

persamk b use persamkb use,, pravclc pravclcmd md suf suffcgcemt fcgcemt letk letkcbcb far yau ta nk nkè è yaur awm prepkrktcams, cmgbulcm cmgbulcmdd grekns grekns,, batcams, acmtnemts, ks webb ks cmjk cmjkbers bers kml lcffusers. Cm kllctcam ta ncmlfubmess kml essemtckb acbs, webbmess cs emjkmgel iy tje kllctcam af rebkxktcam tegjmcques, suffcgcemt exergcse, kml jekbtjy mutrctcam. Gjkpter < pravcles k sgjenktcg avervcew af tjese cnpartkmt taabs. K icibcadrkpjy af regannemlel resaurges cs kbsa suppbcel, nk`cmd tjcs iaa` k ducle webb suctel ta affer yau tje nekms ta fubby emter cmta tje seremcty, grektcvcty, kml wjabesanemess af ekgj frkdrkmt nanemt af maw.

;

Tj T j kt C s N c m l f ub ubm m e s s1 Tjy kml Jaw ta Nkè Ct Xkrt af Saur Bcfe

Ncmlfubmess cs k stkte af gamsgcausby iecmd kwkre, af pkycmd kttemtcam ta, nkcmtkcmcmd gamgemtrktcam am kml gamsgcausmess af tje jere kml maw. Ct cs iecmd cm tje presemt nanemt, matcgcmd wjkt cs jkppemcmd cmtermkbby kml extermkbby wctjaut pre-ouldnemt, gamlctcam, ar expegtktcam, iut wctj demtbe kggeptk kggeptkmge, mge, umgamlctcamkb cmtemtcamkbct cmtemtcamkbcty, y, kml equkm equkmcnct cnctyy Ncmlfubmess mess kml Nemtkb Jekbtj, (gkbnmess af tenper, ganpasure). Cm Ncmlfub k gademt sunnkry af tje fcebl, kutjar kml psygjatjerkpcst Gjrcs Nkge gbkrcfces? Ncmlfubmess cs k wky af iecmd kwkre“ncmlfub kwkremess cs regeptcve mat exgbuscve. Wemsktcams, tjaudjts ar feebcmds kre scnpby expercemgel far wjkt tjey kre. \a ie ncmlfubby kwkre nekms, strkmdeby, tjere gkm ie ma ‒ncml.„ Evem cf tjaudjts kre gjkttercmd kwky, tjey regecve ma nare kttemtcam tjkm kmytjcmd ebse tjkt jks krcsem. Ks peapbe–s arlcmkry, rekgtcve wkys af restrcgtcmd tjecr kwkremess lcncmcsjes, k semse af tje sugjmess af tjcmds enerdes.;

Km kspegt af cmscdjt nelctktcam, ncmlfubmess evabvel fran Iulljcsn kml wks cmtralugel ta tje Test lurcmd tje ;348s. Kbtjaudj steepel cm Iulljcst pjcbasapjy, tje scnpbcgcty af cts pragesses kml ;;

;9

Tjkt Cs Ncmlfubmess1

prkgtcge emkibes cts presem presemtktcam tktcam cm mammam-rebcdcaus, rebcdcaus, cmlepemlem cmlepemlemtt gam gamtexts texts ks km kcl ta fagus kttemtcam am tje jere kml maw? gamsgcaus, presemtgemterel kwkremess knclst tje rjytjn af lkcby bcfe. Cm jaspctkbs kml cm gbcmcgkb prkgtcge, ncmlfubmess jks lenamstrktel sane suggess cm kbbe vcktcmd tje expercemge af lepresscam, km kmxcet xcetyy, kml past past-trkunktcg -trkunktcg stress lcsarler, stress kml stress-rebktel gamlctcams, sa ct cs aftem regannemlel ks k suppartcve sebf-jebp tegjmcque. Ct jks kbsa ieem cmgbulel cm nkmkdenemt af gjramcg pkcm. Cm jcs extemscve wrctcmds kiaut ncmlfubmess Iulljcst nam` Ijkmte Jemepabk Dumkrktkmk expbkcms tjkt ct cs mat megesskry ta ie k Iulljcst ta iemefct? Wa, jaw nugj fkctj la yau meel1 La yau meel ta gamvert ta Iulljcsn1 La yau meel ta kikmlam tje trklctcam cm wjcgj yau were rkcs rkcsel el ar tje clekb clekbss ta wjcgj yau jkve leep gannctnemt1 La yau meel ta set kscle kmytj kmytjcmd cmd tjkt yaur cmtebbe cmtebbegt gt ar umlerstkml umlerstkmlcmd cmd af tje warbl tebbs yau1 Kisabuteby mat. Sau gkm retkcm yaur gurremt frkne af referemge kml kggept amby wjkt yau kre prepkrel ta kggept, k pcege kt k tcne, kml amby wjkt yau cm fkgt fcml jebpfub. Set yau la sane fkctj. meel sane meel fkctj. Sau meel tje skne `cml af fkctj tjkt yau meel ta rekl k daal maveb ar gamlugt k sgcemtcfcg expercnemt. Sau meel ‒k wcbbcmd wcb bcmd suspemscam af lcsieb lcsiebcef cef „ . . . fkctj fkctj,, wjcgj kt jekr jekrtt cs matjcmd nare tjkm tje wcbbcmdmess ta kggept pravcscamkbby sanetjcmd wctjaut yet jkvcmd pravel ar vercfcel ct far amesebf. 9

Nelctktcam per se cs km expercemtckb pragess tjkt kppkremtby pravcles k irclde ietweem tje fcmcte kml cmfcmcte (ar tje leepest semse af cmmer iecmd). Cm tjcs semse tje nelctktar nky evabve tjraudj vkrcaus pjkses, ar bkyers, af gamsgcausmess, fran pjyscgkb fcmcte kwkremess ta stktes af leep, warlbess cmmer kwkremess, embcdjtemcmd rekbczktcam, kml leep Gamsgcausmess, smess, kutjar, nystcg, kml tjeabadcumlerstkmlcmd. Cm Jabcstcg Gamsgcau warlbess cm gkb sgjabkr Xjcraz Nejtk letkcbs warlbess cm tjcs wky? ‒mat gamveyel ar pergecvel ks clek ar tjaudjt cm aur arlcmk arlcmkry ry nekmc nekmcmd md af tjase warls


;7

iut ks cnnelckte, lcregt, sjkpebess kml farnbess rekbczktcam cm kml iy jabcstcg gamsgcausmess . . . bkter Pdcvem^ sjkpe kml farn ks cmspcrel clek kml warl.„7 Cm k 988< krtcgbe, ‒Gancmd \a Aur Wemses,„ Oam @kikt-_cmm, ame af tje farenast expamemts af ncmlfubmess-iksel stress relugtcam (NIWY), aiserves tje ‒ncrkgbe af tje fcve semses„ ks taabs wjcgj drauml kml kmgjar kml emkibe kggess ta fubb kwkremess kml kppregcktcam af tje nanemt expercemge, ‒seecmd tjkt wjcgj cs jere ta ie seem, jekrcmd tjkt wjcgj cs jere ta ie jekrl, etg.“tje fcve semses pbus wjkt tje Iulljk cmgbulel ks tje scxtj kml nast cnpartkmt kml umcfycmd semse, wjcgj cs tje gkpkgcty af tje ncml ctsebf far mam-gamgeptukb `mawcmd.„ < \je tegjmcques af ncmlfub kttemtcam tkè tje pergecver ta tje webb iut tje tegjmcques kre mat tje wkter. \je wkter (expercemge) lrkwm fran tje webb kml gamtkcmel wctjcm tje gup (ncmlfub kttemtcam) affers k tkste, km cmscdjt, af tje agekm. \je tegjmcques af nelctktcam, ar gamgemtrktel fagus gkm ie seem ks tje gup tjkt emkibes tje pergecver ta lrkw fran tje cmmer leptjs af tje webb kwkremess af cmmkte kml cmfcmcte spcrct wctjcm (mat autscle, kiave, ar ieyaml, iut cmscle kml kvkcbkibe) kvkcbkibe).. Ncmlfub (ar cmtemtcamkb) kwkremess prkgtcge prkgtcge kml leep gamgemtrktcam nelctktcam kre nelctktcam kre twa nales af ncmlfubmess prkgtcge. NCMLFUB KTKYEMEWW XYKG\CGE

\je prkgtcge af ncmlfub ar cmtemtcamkb kwkremess (vcpksskmk (vcpksskmk)) faguses am iecmd kwkè ta wjkt cs jkppemcmd cm tje cnnelckgy af jere kml maw, matcgcmd wjkt cs iecmd febt, aiservel, ar expercemgel cm kmy dcvem nanemt, cmtermkbby kml extermkbby. Ks Dumkrktkmk expbkcms, tjcs cs kgjcevel iy enpbaycmd tje ncml ta gjeg` fagusel kttemtcam? Gbekr ganprejemscam nekms renkcmcmd fubby kwkè kml gamsgcaus cm tje nclst af kmy kgtcvcty, everytjcmd yaur ialy cs lacmd kml everytjcmd yau kre pergecvcmd. Ct cs k turmel-wctjcm namctarcmd af everytjcmd dacmd am cm tje ncml kml ialy. Gbekr ganprejemscam

;<


requcres ‒ikre kttemtcam„ (‒ikre„ cm tje semse af strcppel lawm ar matjcmd kllel aver tje tap) ta kssure tjkt yau kre ncmlfub af tje rcdjt tjcmds kml ncmlfub cm tje rcdjt wky. Ct cs k qukbcty gamtrab fkgtar tjkt namctars wjkt cs iecmd matcgel kml jaw tje matcgcmd cs tk`cmd pbkge.5

Iecmd kwkre cm tje nanemt kml jablcmd tjkt kwkremess iy kmgjarcmd ta tje cnnelckgy af wjkt cs febt, semsel, kml aiservel, cmtermkbby kml extermkbby, ircmds tje pergecver ta tje dktewky af gamsgcaus kwkremess, af scnpby iecmd. Xrkgtcgcmd ncmlfub kwkremess emkibes k faguscmd af kttemtcam am tje jere kml maw. Wcnpby iecmd wctjcm wctjcm tje nanemt expercemge patemtckbby cmstcbbs k semse af pekge, ganpbetemess, kml kggeptkmge (knamd atjer qukbctces)“k warlbess semse af tje fubbmess af excstemge. Wa, ta ebkiarkte, jere kml maw C kn scttcmd kt ny tkibe wctj ny jkmls pacsel am tje èyiakrl af ny bkptap. C feeb tje ireeze emtercmd tje ikrde tjraudj tje apem wcmlaw irusjcmd kdkcmst ny fkge ks C gamgemtrkte am typcmd tjese warls. C jekr k lcstkmt lug` qukg`cmd, tje sauml af tje wcml ibawcmd kdkcmst tje jkbf-apem wcmlaw sjutter, rustbcmd tje bekves cm tje trees autscle, tje gkrs cm tje lcstkmge junncmd. C matcge tje fklcmd bcdjt krauml ne ks tje sum sets autscle, tje icrls twcttercmd0 C matcge tjkt ny meg` kml sjaublers kre kgjcmd fran jablcmd tje skne pasctcam far taa bamd. C matcge tje t je ictter ictter,, pumdemt tkste t kste cm ny nautj af tje gaffee C lrkm` k nanemt kda, cts fbkvar stcbb am ny irektj. C feeb tje pressure af tje gjkcr kdk kdkcmst cmst ny iattan, ny feet am tje saft rud bycmd kgrass tje sabcl waalem fbaar. Ks C fagus am tjese cnnelckte semsktcams (kbb-ie-ct cm sgktterel aiservktcam), C kn kwkre tjkt C feeb pekgefub. C matcge C kn gamsgcaus af ny irektjcmd kml feeb tje saftmess kml wkrntj af tje kcr ks ct pksses tjraudj ny mase cmta ny tjrakt, wkrnby fcbbcmd ny bumds, tjem rcscmd kml exctcmd lawm ny mase. Cm tjcs nanemt ny semse af pekge cs ganfartcmd kml fcbbcmd. Uscmd tje cnnelckgy af tjcs semsukb gjeg`, C kn iraudjt ta tje dkte af gamsgcaus kwkremess, kml cm tjcs stkte af gamsgcaus kwkremess C fcml nysebf cm pekge. C gkm la tjcs ks km exergcse, fabbawcmd k bess sgktterel, presgrciel


;5

rautcme af matcgcmd, perjkps ks k ialy sgkm. Ar, C gkm fcml k stkrtcmd pacmt kml k ml tjem t jem kbbaw k bbaw ny expercemge ex percemge ta enerde ks k s C fagus kttemtcam am k sebegtel aioegt ar pacmt wctjcm ny vcscam, jablcmd tje aioegt cm stekly vcew wjcbe kb kbbawcmd bawcmd ny gamsgcausm gamsgcausmess, ess, ny vcscam, ta renkcm apem ta tje t je wjabe percpje percpjerkb rkb terrctary, matcgcmd kt tje skne tcne wjkt C feeb cmscle, cm ny ialy, ny rknibcmd tjaudjts, ny pjyscgkb semsktcams0 tjere cs ma rescstkmge, iut aiservktcam, kg`mawbeldnemt, kggeptkmge. C gkm prkgtcge tjcs fagusel kttemtcam kt pjkses lurcmd tje lky, ta kmgjar nysebf ta tje nanemt, ta jame ny kwkremess ta tje presemt, ks C fcml nysebf lcstrkgtel kml lrkwm cmta evemts krauml ne, matcgcmd ks C ekt ny faal, wksj tje lcsjes, wkb` ta tje gkr, sct cm lcsgaurse wctj wc tj ny st stulemt ulemts. s. C gk gkm m dc dcve ve ‒ ik ikre re kt kttemt temtcam,„ cam,„ umg umgaml amlctcam ctcamkk b km kmll mam-ouldnemtkb. iecmd md,, k Ncmlfub ar cmtemtcamkb kwkremess prkgtcge cs k wky af iec nanemt-ta-nanemt expercemge iest kppregcktel tjraudj redubkr, lkcby kttemtcam, ganpksscamkte sebf-lcsgcpbcme, kml temkgcty. \je cnpkgt cs nare fubby kppregcktel wjem prkgtcge cs frequemt kml redubkr“bcttbe kml aftem rktjer tjkm amge k wee` ar every sa aftem. Cmtemtcamkb kwkremess pregeles leeper nelctktcve stktes0 tjus tje gamsequem gamsequemge ge af ncmlf ncmlfub ubmess mess nky exteml ieyaml nereby pravclcmd k gapcmd strktedy ar rebkxktcam tegjmcque ta kppby lurcmd stressfub percals af bcfe. Grcscs aftem kgts ks k gktkbyst far gjkmde, jawever. \je expercemtckb pragess af klaptcmd ncmlfub kwkremess kml nelctktcam ks k gapcmd taab nky gamsequemtby bekl ta embcdjtemel lcsgavery af km kwkremess af presemge kml iecmd mat prevcausby gamsclerel, ar averb averbaaèl, aaèl, ks k s prafessar af psygjab ps ygjabad adyy Wjkumk Wjku mk B. Wjkpcra kml kssagcktes kg`mawbelde? ‒farnkb nelctktcam seeps cmta lkcby bcfe, ircmdcmd drekter mamouldnemtkb gamsgcausmess ta everytjcmd tjkt ame laes, feebs kml expercemges.„ 6 Fagus am presemt-kwkremess, am iecmd cm tje nanemt, cs kbsa kppbcel ks k taab cm destkbt tjerkpy, gadmctcve iejkvcarkb tjerkpy (GI\), kml gaumsebcmd. Xsygjabadcst kml junkmcstcg pjcbasapjer Bcstemcmd, pertcErcgj Frann, far exknpbe, cm jcs iaa` \je Krt af Bcstemcmd, memtby aiserves? ‒ct cs cnpartkmt ta see tje pktcemt Pgbcemt^ ks tje jera

;6


af k lrknk kml mat ta see jcn Par jer^ ks k sunnktcam af ganpbexes. Kml, kgtukbby, every junkm iecmd cs tje jera af k lrknk„ 4 . . . Pseecmd, feebcmd, semscmd, iegancmd kwkre emkibes naicbczktcam af emerdy ta la sanetjcmd kiaut ct . . . emerdy gkm iegane fagusel, lebcierkteby lcregtel, effegtcve^. \jcs perspegtcve jabls true far kml emgkpsubktes tje essemge af nast jebpcmd prafesscams, pkrtcgubkrby cmtedrktcve tjerkpces sugj ks kgupumgture, essemtckb acb tjerkpy, Iawem, yadk, tje gadmctcve tjerkpces nemtcamel kiave, ks webb ks ncmlfub kwkremess kml prkgtcge. Wcdmcfcgkmtby Frann kg`mawbeldes? ‒Ncmlfubmess nekms kwkremess. C kn fubby kwkre kt every nanemt af ny ialy, cmgbulcmd ny pasture, kmytjcmd tjkt daes am cm ny ialy, kml C kn fubby kwkre af ny tjaudjts, af wjkt C tjcm`0 C kn fubby gamgemtrktel.„ : \jus, ncmlfub kwkremess prkgtcge cs cmgarparktel cmtemtcamkbby ta kmgjar k gbcemt (ar cmlcvclukb) cmta tjecr presemt nanemt expercemge, espegckbby pertcmemt wjem war`cmd wctj gamlctcams sugj ks kmxcety, lepresscam, kml past-trkunktcg stress lcsarler (X\WL), wjere k draumlel semse af tje presemt, k pacmt ta stkrt kt kml returm ta cm gygbcgkb expbarktary oaurmeycmd kml gbasure, cs scdmcfcgkmt. Gkrb Yaders, fktjer af gbcemt-gemterel tjerkpy, recterktes tjcs, rebktcmd tje scdmcfcgkmge af tje gaumsebar iecmd presemt kml kwkre cm k gamsgcaus stkte cm gamaf kggeptkmge tjkt cs umlerpcmmel iy tje gamlctcam af iecmd cm druemge, pasctcve redkrl, kml enpktjy. Gaumsebars see` ta nkcmtkcm kwkremess kml kttemtcam wjcbe tjey ‒wkb` kbamdscle tjecr gbcemt„ cm tje presemt nanemt? ‒wjem we pravcle k psygjabadcgkb gbcnkte tjkt perncts pern cts k persam ta ie . . . we kre tkppcm tkppcmdd cmta k temlemg temlemgyy wjcg wjcgjj pernektes kbb ardkmcg bcfe.„ 3 LEEX GAMGEM\YK\CAM NELC\K\CAM

ktjk)) cs tje segaml nale af Leep gamgemtrktcam nelctktcam ( sjkn ( sjknktjk ncmlfubmess (kbtjaudj sane prefer ta refer ta ct ks ‒demtbe kwkremess„ rktjer tjkm ‒leep gamgemtrktcam„ ta kggemtukte tje semse af gjacge


;4

umlerpcmmcmd tjcs prkgtcge). Ncmlfubmess kwkremess prkgtcge jebps ta bky tje draumlwar` far leeper nelctktcam, wjcgj faguses gamgemtrktcam nare spegcfcgkbby. Demtbe sebf-lcsgcpbcme cs kppbcel ta jame fagus kml gamgemtrktcam. \jcs leeper gamgemtrktcam nelctktcam jks faur spegcfcg faumlktcams?

;:


;. Ncmlfubmess af tje ialy. 9. Ncmlfubmess af feebcmds. 7. Ncmlfubmess af gamsgcausmess. <. Ncmlfubmess af nemtkb aioegts. \jese faur faumlktcamkb pcbbkrs pravcle tje garmerstames af tje Maibe Ecdjtfabl Xktj. Oust ks cm tje praverickb ‒ebepjkmt kml tje ibcml nem„ (ekgj feebcmd k lcfferemt pkrt af tje ebepjkmt“tje trum`, tje faat, tje ekr, tje tkcb“kml pragbkcncmd ‒km ebepjkmt cs bcè k smkè ar k lrun kml sa am) tjere cs sane vkrckmge cm tje bkmdukde sebegtel iy lcfferemt kutjars ta lepcgt tjese qukbctces, lenamstrktel cm tje fabbawcmd tkibe, wjcgj fcrst ganp ganpkres kres tje Maibe Ecdjtfabl Xktj ks lesgrciel iy Ijkmte Dumkrktkmk;8 kml Nkge.;; Wegaml, ct ganpkres tje qukbctces af ncmlfubmess ks bcstel iy pasctcve psygjabadcsts Wmyler kml Bapez ;9 wctj tjase bcstel iy Wjkpcra et kb.;7 \JE EWWEM\CKB \JENEW KML [UKBC\CEW AF NCMLFUBMEWW XYKG\CGE KML NELC\K\CAM \JE MAIBE ECDJ\FABL XK\J DUMKY K\KMK (9883)

NKGE (988:)

;. Ycdjt vcew

;. Narkbcty Narkb cty (sctk)

9. Ycdjt resabve

9. Gamgemtrktcam (sknkljc)

7. Ycdjt speegj

7. Tcslan (pkmmk)

<. Ycdjt kgtcam 5. Ycdjt bcvebcjaal 6. Ycdjt effart 4. Ycdjt ncmlfubmess nc mlfubmess :. Ycdjt gamgemtrktcam

\je fkgtars tjkt nkè far gamgemtrktcam kre? ;. Ycdjt effart 9. Ycdjt kwkremess 7. Ycdjt gamgemtrktcam <. Ycdjt umlerstkmlcmd 5. Ycdjt tjaudjt \jree essemtckb cmterlepemlemt gjkrkgtercstcgs af iecmd kre? kre? ;. Umsktcsfkgtarcmess (suffercmd) (lu``k) 9. \rkmscemge (kmcggk) 7. Kisemge af sebf (kmmkttk)


;3

NCMLFUBMEWW [UKBC\CEW WMSLEY KML BAXE_ (9884)

WJKXCYA E\ KB . (9885)

Kggeptkmge

Bavcmd `cmlmess

Enpktjy

Mam-ouldnemt

Demerascty

Mam-strcvcmd

Demtbemess

Apemmess

Drktctule

Xktcemge

Bettcmd da

\rust

Cm spcte af vkrckmge cm tje lesgrcptcve bkmdukde sebegtel, tje averkrgjcmd gare tjenes enkmktcmd fran tje kiave kppekr ta pravcle k demerkb (narkb kb gamlugt gamlugt)), rcdjt gamgemfarnubk far garregt iejkvcar kml kttctule (nar trktcam, kml rcdjt ncmlfubmess (rcdjt wcslan). trktcam, wcslan) . \je autgane af tjcs, ks Dumkrktkmk expresses, cs ‒ircdjt wkèfubmess,„;< ar, ks Wjkpcra et kb. suddest, tje cmtemtcam iejcml nelctktcam cs ta wkè up fran tjcs suiaptcnkb stkte (ar ‒marnkbcty„ ar ‒levebapnemtkb krrest„) af gamsgcausmess, ta wkè up ta aur true mkture.;5 \je rewkrl af ncmlfub kwkremess kml nelctktcam cs km emrcgjel, leeper expercemtckb spcrctukb `mawcmd ar tje semse af scnpby ‒wjkt cs.„

NCMLFUBMEWW NELC\K\CAM XYKG\CGE

Evem tjaudj steepel cm Iulljcst pjcbasapjy, ncmlfubmess nelctktcam rebcdcaus (kbtjaudj tjere cs kppkremtby, prkgtcge cs mat cmtemlel ta ie rebcdcaus praikiby cmev cmevctkiby, ctkiby, k gammatk gammatktcve tcve ebenemt af spcr spcrctuk ctukbct bctyy). Xrkg Xrkgtcge tcge requcres gamscstemgy iut mat aisesscam, rcte, ar rctukb. Kbtjaudj sanetcnes rcte kml rctukb kgt ks rencmlers tjkt nky superfcgckbby ksscst prkgtcge, ct cs cnpartkmt ta renenier tjkt tjere cs k lcfferemge ietweem lcsgcpbcme kml aisesscam. Klvagktes af tjcs pragess suddest tjkt ncmlfub kwkremess prkgtcge kml nelctktcam nky gaexcst wctj atjer iebcefs ar nky ie usel kml prkgtcgel cmlepemlemt af kmy iebcef. Ncmlfubmess cs k prkgtcgkb, scnpbe pragess, wjcgj nereby supparts gamgemtrktcam am tje jere kml maw kml tje expercemge af scnpby iecmd.

98


Ct cs true, tjaudj, tjkt tje ‒tenparkry suspemscam af lcsiebcef„ nemtcamel iy Dumkrktkmk kppekrs ta requcre k gertkcm knaumt af fkctj, jebl kt bekst bamd emaudj ta kbbaw tje gamsequemtckb expercemge af ncmlfubmess prkgtcge ta nkmcfest, espegckbby ks tjcs cs mat kbwkys cnnelckteby aivcaus. Amby tjraudj gamtcmukb demtbe prkgtcge la tje gamsequemtckb effegts iedcm ta enerde cmta tje faredrauml af gamsgcaus kwkremess, seepcmd cmta lkcby bcfe, ircmdcmd drekter gamsgcausmess ta ‒everytjcmd tjkt ame laes, feebs kml expercemges.„ ;6 Wk`yamd Ncpjkn Ycmpagje, jekl af tje \cietkm Wjknijkbk


9;

bcmekde, ibemls Eksterm kml Testerm perspegtcves wctjcm jcs tekgjcmds. Je regannemls nelctktcmd far tem ta twemty ncmutes twcge k lky cm k pbkge tjkt cs mat taa macsy ar lcstrkgtcmd, scttcmd grass beddel ar am k gjkcr wctj feet taugjcmd tje drauml, jablcmd ar suppartcmd k strkcdjt ikg`, tjem dkzcmd k few cmgjes cm framt af tje fkge, eyes bawerel, faguscmd am km aioegt ar tje irektj ar iatj. ;4 Xercpjerkb vcscam cs mat enirkgel ieyaml tje aioegt af dkzcmd. Jablcmd tje dkze, tje ncml cs demtby iraudjt ikg` fran wkmlercmd ta tje aioegt af fagus ar tje irektj, wjcgj cs demtbe kml umfargel. \je cmtemtcam cs ta kgjceve pekge af ncml, n cml, ganpksscamkte kwkremess kml ta kb kbbaw baw tjcs tj cs gamlctcam af kwkremess ta pernekte ta gamsgcausmess af iecmd. \je suitbe scnpbcgcty af ncmlfubmess, jawever, laes rkcse kgklencg leikte, espegckbby ks evem knamd tje vkrcaus Iulljcst trklctcams tjere cs vkrckmge vkrck mge cm lesgrcptcve terns, ks clemtcfcel kiave (far exknpbe, gamgem gamgem-trktcam versus demtbe kwkremess). Cm k 9883 krtcgbe cm Gbcmcgkb Xsygjabady Yevcew, Yevc ew, Gjkniers Gjkniers kml kssagcktes questcam wjetjer ‒ncmlfubmess represemts k lcstcmgt gamstrugt ar k qukbcty af gamsgcausmess tjkt spkms kml cmgarparktes atjer stktes,„;: clemtcfycmd twa patemtckb lcnemscams ta ncmlfubmess prkgtcge? pre-tjaudjt presemt nanemt expercemge kml segamlkry pragesscmd, wjere tjaudjt-kwkremess (ar gadmctcve cmterpretktcam) clemtcfces gamlctcams sugj ks kggeptkmge kml mam-ouldnemt, tjus levcktcmd fran tje gamlctcam af ganpbete pre-tjaudjt, presemt-gemterel, mam-ouldnemtkb kwkremess. kwkremess. \jcs lcspkrcty equkbby bemls ctsebf ta tje cmterpretktcamkb perspegtcve (spcrctukb, rebcdcaus, kml persamkb vkbues) af tje kutjars, tje lebcverers (tekgjers ar ducles), kml regecvers (stulemts, gbcemts, ar reklers). Evkbuktcve lesgrcptcam, far exknpbe, cs gamveyel tjraudj tje bems (kml bkmdukde) af tje expercemger–s awm rebktcamsjcp wctj tje pragess (kdkcm, tje ebepjkmt kml tje ibcml nem). \jcs sbkmt nky patemtckbby cmfbuemge expresscam kml farnubktcam af presgrciel prkgtcgkb pragesses kml tje lesgrcptcam kml partrkykb af cmfarnktcam. Wanejaw tje oust iecmd ebenemt ieganes sjraulel ar aisgurel, evem bast (perjkps bcè wjem trycmd ta drksp k sbcppery pcege af sakp) cm trycmd ta enatcamkbby kml

99


oustcfy, y, kml lesgrcie lesgrcie tje pragess, ta kttenpt ta gadmctcveby umlerstkml , oustcf tkmdciby nkè semse af cts prkgtcge kml expercemge. \a kvacl tjcs knicducty kml gamfuscam, Dumkrktkmk regannemls ct laes rktjer cs ietter ta sky wjkt ncmlfubmess laes rktjer tjkm trycmd ta expbkcm wjkt ct cs.;3 Far exknpbe, tje prkgtcge af ncmlfubmess, ks wctj kmy nelctktcam tegjmcque, cmctckbby cmvabves tkmdcibe kml prkgtcgkb pragesses, sugj ks tje autgane af kgt af faguscmd am km aioegt, kml tje autgane af prkgtcgcmd nelctktcam cs aiservkibe, ganpkrkibe, kml neksurkibe, sugj ks cnpravel gamgemtrktcam, gkbnmess, kml equkmcncty. TJK\ NCMLFUBMEWW LAEW? YEWEKYGJ EVCLEMGE

Cm ‒Nelctktcam kml Xasctcve Xsygjabady,„ Wjkpcra kml kssagcktes kg`mawbelde tjkt Iulljcst tjeary kml ncmlfubmess kppekr ta ganpbenemt kml sjkre sane kffcmcty wctj psygjabady, espegckbby tje qukbcty af emgaurkdcmd pasctcve persamkb sebf kwkremess. \jey suddest tjkt ‒nelctktcam pravcles rakl nkps ta rekgj aptcnkb apemmess, kwkremess kml cmscdjt.„ 98 Nkge, far exknpbe, repartcmd am k stuly am ‒Nelctktcam kml Xsygjatjerkpy„ gamlugtel iy @utz et kb. af twemty pktcemts uscmd ncmlfubmess kbamdscle psygjatjerkpy, aiservel km averkbb relugtcam cm medktcvcty kml kmxcety (kbtjaudj tjey kbsa aiservel tjkt jastcbcty, rebktcamsjcps, fkncby kml sexukb kloustnemt, kml enatcamkb cmjcictcam demerkbby kppekrel umkffegtel). 9; Wcdmcfcgkmtby, @utz et kb. matel sane gjkmde tjraudj tje gaurse af nelctktcam, wjcgj cmvabvel gkpkgcty ta kggess feebcmds kml nenarces tjkt jkl mat ieem vcsctel far yekrs, cnpravenemts cm cmscdjt, kml tje gkpkgcty ta gamtcmue ta use tjerkpy pralugtcveby pralugtcv eby,, suddestcmd sud destcmd tjese trkcts trk cts la cmlcgkte tje t je vckibe, gast gast-effegtcve -effegtcve patemtckb af cmtedrktcmd ncmlf ncmlfubmess ubmess prkgtcge kbamdscle atjer tjerkpeutcg kpprakgjes. 99 Gad mctcve Xsygjatjerkpy, Xsygjatjerkpy , Cm k 9883 stuly puibcsjel cm tje Oaurmkb tje Oaurmkb af Gadmctcve wjcgjj exk wjcg exkncme ncmell tje ef effegt fegtss af nc ncmlf mlfub ubmess mess-ik -iksel sel stre stress ss relugt relugtcam cam (NIWY) am tje irkcm iejkvcar negjkmcsn af sebf-referemtckb pragesscmd


97

cm faurteem pktcemts wctj sagckb kmxcety lcsarler, resekrgjers aiservel cmgreksel sebf-esteen kml legreksel kmxcety, cmgreksel pasctcve kml legreksel medktcve sebf-emlarsenemt, cmgreksel kgtcvcty cm kreks af tje irkcm rebktel ta kttemtcam redubktcam, kml relugel kgtcvcty cm irkcm systens cnpbcgktel cm gamgeptukb-bcmducstcg sebf-vcew. 97 \jey suddest tje prkgtcge af NIWY tegjmcques nky jkve k pasctcve cmfbuemge am nkbkloustel ar lcstartel sagckb sebf-vcew, patemtckbby rebktel ta gjkmdes cm tje wky peapbe vcew tjensebves kml tjecr kicbcty ta nkcmtkcm kttemtcam. \jcs cs expbkcmel ks k resubt af pasctcveby repjrkscmd cmtermkb lckbadue kml gamsgcausby irek`cmd tje jkict af cmtermkb medktcve mkrrktcve. Yedubkrby emdkdcmd cm ncmlfubmess prkgtcge kgtukbby kbterel meurkb pktj wkys kml kreks af kgtcvct kgtcvctyy wctjc wctjcm m tje irkcm, ubtcnkteby repradrknnc repradrknncmd md sebf-lefektcmd temlemgces kml lckbadue tjkt recmfargel medktcve iejkvcar, tjus pravclcmd gkpkgcty far kml emkibcmd pasctcve sebf-perspegtcve. Yesekrgj cm 9886 resekrgjers Cm k stuly st uly puibcsjel puibcsjel cm Kppbcel cm Kppbcel Murscmd Yesekrgj fauml tjkt murses kml murses kcles, regructel fran bamd-tern ganpbex gamtcmucmd gkre umcts cm k bkrde dercktrcg tekgjcmd jaspctkb cm Knercgk, kml emdkdel cm k pradrkn af ncmlfubmess prkgtcge, expercemgel scdmcfcgkmt cnpravenemts cm iurmaut synptans, rebkxktcam, kml bcfe sktcsfkgtcam ganpkrel ta k gamtrab wkctcmd-bcst draup. 9< Gamsequemtby, tjecr regannemlktcam wks tjkt ncmlfubmess prkgtcge afferel k prancscmd netjal af nkmkdcmd stress knamd stkff. Wcncbkrby, Wjkpcra kml kssagcktes, cm k 9885 stuly cmvabvcmd jekbtj-gkre prafesscamkbs (murses, sagckb warèrs,, pjyscatjerkpc warèrs pjyscatjerkpcsts sts,, kml psygjaba psygjabadc dcsts) sts) wja pkr pkrtcgcpkte tcgcpktell cm k NIWY pradrkn, repartel legrekse cm pergecvel stress kml drekter sebfganpksscam wjem ganpkrel wctj gamtrabs (ganpksscam cs emgkpsubktel cm tje bcst af ncmlfub qukbctces kiave). 95 Yepartel psygjabadcgkb lcstress, lcssktcsfkgtcam wctj bcfe kml oai iurmaut were kbsa legreksel, kbtjaudj tje lcfferemges ietweem tje expercnemtkb kml tje gamtrab draups were mat scdmcfcgkmt cm tjcs respegt. Jawever, pkrtcgcpkmts lcl cmlcgkte tjkt tje NIWY pradrkn jkl k suistkmtckbby pasctcve cnpkgt am tjecr bcves. \je kutjars lcl repart k scdmcfcgkmtby jcdjer tjkm kverkde (98%) lrapaut rkte kt <<%0 lrapaut pkrtcgcpkmts kttrciutel tjecr lepkrture fran

9<

Tjkt Cs Ncmlfubmes Ncmlfubmess1 s1

tje pradrkn ta lcffcgubty cm nkmkdcmd tjecr war`bakl ks webb ks iecmd cmvabvel cm tje stuly, espegckbby cm vcew af tje bcnctel tcne kvkcbkibe ta tjen! Xsygjcktryy Yesekrgj, Tkmd T kmd et kb kb.,., cm tjecr 98; 98;88 pkper puibcsjel cm Xsygjcktr fauml tjkt tje framtkb redcams, kmtercar gcmdubkte gartex, bcnicg systen, kml pkrcetkb baies wctjcm tje irkcm were kffegtel lurcmd nelctktcve stktes, matcmd stramd garrebktcams ietweem leptj af nelctktcam kml meurkb kgtcvcty cm tje beft cmfercar fareirkcm rebktcmd ta tje suioegtcve expercemge af tje nelctktars. 96 Cm tje skne oaurmkb, cm 98;;, Jabzeb puibcsjel resubts af k stuly exkncmcmd tje meurkb effegt af k NIWY pradrkn am scxteem jekbtjy jek btjy,, nelctktcam-mkcve nelctktcam-mkcve pkrtcgcp pkrt cgcpkmts, kmts, aiservel aiser vel cmgrekses cm drky nktter gamgemtrktcam wctjcm tje beft jcppagknpus. 94 Tjabe irkcm kmkb yscs clemtcfcel cmgrekses c mgrekses cm c m tje pastercar gcmdubktel gcmd ubktel gartex, tje tenpara pkrcetk pkr cetkbb oumgtcam, kml tje gereieb gereiebbun bun cm tje NI NIWY WY draup ganpkrel wctj tje gamtrabs, cmlcgktcmd c mlcgktcmd gjkmdes g jkmdes cm irkcm redcams cmva c mvabvel bvel cm bekrmcmd kml nenary pragess, enatcam redubktcam, sebf-referemtckb pragesscmd, kml perspegtcve tk`cmd. Dablcm et kb. (nemtcamel prevcausby), suppartcmd tjcs resubt, clemtcfcel pasctcve garrebktcam ietweem irkcm kgtcvcty cm tje preframtkb prefram tkb redcam af tje irkcm irkc m fran f ran meura-cnkdes tkèm af pktcemts wctj w ctj Wagckb Kmxcety Lcsarler pre- kml lurcmd ncmlfubmess kpprkcskb0 NIWY resubtel cm nalerkte relugtcam af synptans af sagckb kmxcety, lepresscam, runcmktcmd tjaudjts, stktes af kmxcety, kml cmgreksel sebf-esteen. 9: Wugj resubts gamfcrn tje patemtckb ta pasctcveby gjkmde ar repradrkn meurkb negjkmcsns tjraudj ncmlfubmess prkgtcge. Emdkdcmd cm redubkr prkgtcge af nelctktcam nel ctktcam kppekrs ta jkve k gkb gkbncmd ncmd effegt, wjcgj nky pernekte ieyaml tje lurktcam kml stkte af iecmd cm nelctktcam. Medktcve sebf-lefektcmd mkrrktcve kml tjaudjt pktterms, kttctule, pergeptcam, kml iejkvcar nky ie reversel ar cnpravel tjraudj iecmd suspemlel cm cm k pasctcve, umtjrektemel stkte lurcmd nelctje expercemge af iecmd cm tktcam, kml tjraudj lebcierkte pasctcve cmtermkb kffcrnktcam, retrkcmcmd ar retumcmd meurkb pktjwkys. \jcs pasctcve semse af iecmd wjabe kml ganpbete crrespegtcve af tje gamlctcam (kmxcety, lepresscam, runcmktcmd tjaudjts, pjyscgkb pkcm), iecmd gamsgcausby gkbn kml sebf-kppravcmd


95

tjraudj enpbaycmd tje ncmlfub qukbctces af `cmlmess kml ganpksscam, emkibes k persam ta clemtcfy tjecr true bagus af gamtrab. \jus tje presemt-gemterel qukbcty af ncmlfubmess laes kppekr effegtcve cm kbbevcktcmd kmxcety kml suppartcmd cnpravel sebf-cnkde kml pergeptcam. Kmgjarcmd tje pergecver ta tjecr presemt-nanemt expercemge pkrklaxcgkbby kbsa kppekrs ta cmstcdkte k oaurmey af remewel sebf-lcsgavery. Yesekrgj evclemge exkncmcmd irkcm cnkdes lurcmd tje pragess af nelctktcam lenamstrktes scdmcfcgkmt gamsequemtckb meurkb respamse, cmlcgktcmd tjkt redubkr nelctktcam prkgtcge kcls cm pasctcve restrugturcmd af medktcve sebf-mkrrktcve, tjaudjts, kttctules, kml iejkvcars cm k wky tjkt emjkmges sebf-ganpksscam, pasctcve sebf-cnkde, kml relugel feebcmds af kmxcety, lepresscam, kml runcmktcmd tjaudjts. Essemtckb acbs stcnubkte kml cmfbuemge scncbkr meurkb pktjwkys kml kreks wctjcm tje irkcm, tjus sjkrcmd sane kffcmcty wctj tje prkgtcge af nelctktcam, pkrtcgubkrby wjem gamsclercmd tjecr kicbcty ta selkte, gkbn, drauml, kml upbcft tje regcpcemt. Jawever, bkrdeby lue ta k bkg` af fumlcmd, tjere cs bcnctel ar ma scncbkr irkcm-cnkdcmd resekrgj evclemge kvkcbkibe ta vercfy (ar lcsprave) tjcs kffcmcty ta lkte. XEYWAMKB YEFBEG\CAM

Jkvcmd prkgtcgel nelctktcam far nare tjkm farty yekrs (kbtjaudj lurktcam ar bemdtj af tcne cm tje gamtext af nelctktcam cs mat rebevkmt, ks ct cs kbwkys k presemt-nanemt expercemge), C regadmcze nkmy af tje ebenemts lesgrciel cm tje bcterkture redkrlcmd tje expercemge af ncmlfub kwkremess prkgtcge kml nelctktcam. C wks tkudjt Xren Ykwkts– (Nkjkrkoc)) nelctktcam, wjcgj faguses (Nkjkrkoc fag uses am tegjmcques tjkt jam jamee kttemtcam cmwkrlby kml, bcè ncmlfubmess, cs mat kttkgjel ta k spegcfcg rebcdcam. Gamsgcausmess af iecmd cm tje nanemt cs k sjkrel scdmcfcgkmt fekture, ks webb ks tje kicbcty ta surremler, bet da, kml kbbaw gamsgcausmess af tje expercemge af nelctktcmd ta pernekte kwkremess. \jcs nelctktcam cs kbsa very scnpbe. \je amby gamlctcam cs tje redubkr prkgtcge af tje nelctktcam tegjmcques0 tjere cs ma lagtrcme. Ks wctj ncmlfubmess, ct

96


cs km expercemtckb pragess0 amby prakgtcve emdkdenemt cm ct ycebls tje gamsequemtckb kppregcktcam kml feebcmd af gammegtelmess kml pekge. Ks Xren Ykwkt expressel ct? ‒Xekge meels ta ie cm everyame–s bcfe. Ct cs mat tje warbl tjkt meels pekge, ct cs peapbe. Tjem peapbe cm tje warbl kre kt pekge wctjcm, tje warbl wcbb ie kt pekge. \je pekge tjkt we kre baa`cmd far cs wctjcm. Ct cs cm tje jekrt, wkctcmd ta ie febt.„ 93 Tjem C prkgtcge ncmlf ncmlfub ub kwkremess, ct cs kutanktcgkb kutanktcgkbby, by, sekn seknbessby bessby kgganpkmcel iy ny gamsgcaus kwkremess af tje nelctktcam irektjcmd tegjmcque C jkve prkgtcgel far yekrs0 ame seens ta emjkmge tje atjer. Cmleel, irektj fagus fektures cm kbb nelctktcve pragesses kml tegjmcques af rebkxktcam. Jawever, cm sane cmstkmges, irektj fagus cs umlescrkibe (far exknpbe, lurcmd kmxcety kml pkmcg kttkg`s ar cm aisesscve ganpubscve lcsarler), ks fagusel kttemtcam am irektjcmd gkm exkgerikte k temlemgy far aver-irektjcmd, pkmcg, ar km aisesscve meel ta gamtrab. Ar ct nky rencml k persam af prevcaus expercemges af iecmd cm medktcve stktes kml sa trcdder k scncbkr respamse (nemtkb lcstrkgtcam fran iecmd averfagusel cs iest enpbayel cm tjese gcrgunstkmges). Gamgemtrktcam am nelctktcam cs mat fargel ar rcdcl, iut demtbe, kgjcevel tjraudj ganpksscamkte kwkremess, rktjer tjkm ncbctkry-bcè presgrcptcam, lcsgcpbcme, aisesscam, kml redcne. C fcml tje prkgtcge af ncmlfub kwkremess usefub cm prepkrcmd nysebf prcar ta kml emlcmd farnkb nelctktcam. C kb kbsa sa prkgtcge ncmlf ncmlfub ub kwkremess cmterncttemtby lurcmd tje lky. C kn mat kbwkys cm k stkte af ncmlfub kwkremess ar nelctktcam, iut C la jkve k gjacge0 cm returmcmd ny kttemtcam ta ectjer, C kn kwkre tjkt wjktever C kn gamgemtrktcmd am, ny expercemge af iecmd cs cs kbwkys gamstkmtby, gamlctcambessby tjere. C fcml tje tegjmcques af ncmlfub kwkremess k prkgtcgkb, tkmdcibe gamstrugt. Lebcierkteby matcgcmd, pkycmd kttemtcam ta cmtermkb kml extermkb semsktcams kml expercemge laes pravcle k rakl nkp, 78 k pacmt af referemge ta lcregt ny kwkremess tawkrl ny awm nanemt-fagus, rencmlcmd ne ta renkcm cm k stkte af gemterel gamsgcausmess. C kbsa matcge tjkt cf C lcffuse km essemtckb acb ar ibeml af essemtckb acbs lurcmd tje farnkb pragess af nelctktcam, C kn kibe ta regkbb tje


94

expercemge af gkbnmess febt cf C snebb tjcs frkdrkmge bkter cm tje lky ks C ktteml ta atjer tjcmds. \jcs cm turm cmspcres ar rencmls ne ta renkcm kwkre af iecmd cm tje nanemt, ta jabl tje semse af gkbnmess kml kwkremess af ‒tjere kml tjem„ remewel cm tje ‒jere kml maw.„ Yenkcmcmd gamsgcaus af iecmd cm cm tje presemt nanemt, C kn kt tje dktewky, tje irclde, ietweem fcmcte kml cmfcmcte kwkremess. Jablcmd, wctj ganpksscam, tjcs kwkremess af iecmd jere kml maw lcssabves tje vecb af sepkrktcam. Wane krdue, jawever, tjkt gamgertel fagus am tje nanemt nky kbsa lrkw umwebgane kttemtcam ta ar cmtemscfy tjase tjaudjts ar feebcmds

9:


aggupycmd tje cnnelckte frkne af kwkremess, ks cf jamcmd kttemtcam kppekrs ta gamsemt ta tjecr pbkge kt gemter stkde sa tjey seen evem nare pramaumgel. prama umgel. Ct cs true, kml C spek` fran persamkb expercemge, tjkt far tjcs reksam tjere kre tcnes wjem nelctktcam cs mat lescrkibe. Cm sugj gcrgunstkmges wjere umpbekskmt tjaudjts, nenarces, enatcamkb feebcmds, ar pkcm kre extreneby baul ar averfagusel, C fcml lebcierkte lcstrkgtcam tjraudj sane atjer pasctcve kgtcvcty“pjyscgkb kgtcam ar nemtkb gamgemtrktcam sugj ks exergcse, wkb`cmd, pkcmtcmd, reklcmd, wktgjcmd km emtjrkbbcmd pbky ar fcbn, emoaycmd tje ganpkmy af daal frcemls, settcmd k pasctcve ctcmerkry ctcmerkr y ta fabbaw“tjkt kisaris ny kttemtca kt temtcam m pravcles k nare kppraprckte tenparkry taab. Xurpasefubby lrkwcmd kttemtcam kwky fran tje cmtemscty tjus kbbaws ne ta step kscle far k nanemt. Ny perspegtcve tjem cs kibe ta mkturkbby lcsscpkte nare kppraprckteby cmta gamtext, ta gkbn tje exkdderktel baulmess ar ircdjtmess. Af gaurse, sanetcnes tje aioegt fcbbcmd ny kwkremess cs tjere iegkuse ct laes meel ny kttemtcam (jumder, tjcrst, pkcm, evem tje umpkcl icbb, requcre expelcemt kgtcam). Kbsa, ct cs passcibe tjkt lcstrkgtcam gkm cmsclcausby iegane, ar gkm ie lebcierkteby kppbcel ta ie, kvaclkmt ar lemycmd, k gbak` tjkt sjrauls fran tje pkcm, tje fekr, ar wjktever tje cssue cs. Wugj lcstrkgtcam nky kppekr ta sjcebl us fran tje pkcm kml jurt tjkt we iebceve kml fekr kg`mawbeldnemt nky expase us ta. Wanetcnes k persam requcres suppart, ksscstkmge, ar prafesscamkb jebp taa. Cm sugj gcrgunstkmges nelctktcam gkm ie usel ks k ganpbenemtkry taab, wjem kml cf we kre rekly ta kggept tje amus af gamtrab. XYKG\CGCMD NCMLFUBMEWW? DE\\CMD W\KY\EL

\rklctcamkbby, nast presgrciel ‒Ncmlfubmess Wtress Yelugtcam Xradrkns„ rum cm ecdjt-wee` ibag`s kml demerkbby gamscst af twa-jaur sesscams amge k wee` kml lkcby ame-jaur cmlepemlemt nelctktcam prkgtcge. Jkvcmd tjus estkibcsjel k pktterm ar jkict af ncmlfub kwkremess kml nelctktcam, tje kttemlee cs equcppel ta gamtcmue cmlepemlemtby.


93

Ycmpagje regannemls nelctktcmd twcge k lky (narmcmd kml evemcmd), cm tem ta twemty ncmute sesscams (wctj ganpksscamkte kggeptkmge cf tjcs rautcme cs iraèm tjraudj atjer nare cnnelckte meels kml lenkmls“ tjkt cs, iecmd sebf-lcsgcpbcmel rktjer tjkm aisesscamkb). Je regannemls cmctckbby faguscmd am ame af tje fabbawcmd? Cmctckb Xre-nelctktcam Ncmlfubmess Fagus Sadk? Wtretgjes kml pastures lescdmel ta emjkmge drekter kwkremess af kml ta ikbkmge kml stremdtjem tje nusgubasèbetkb systen. Ialy Wgkm? Xradresscveby navcmd kttemtcam fran tje taes ta tje jekl (ar jekl ta taes), aiservcmd kmy semsktcams cm tje lcfferemt redcams af tje ialy. Ncmlfub Kwkremess Xrkgtcge? Faguscmd am km aioegt kml tje irektj kml tje percpjerkb emvcramnemt/matcgcmd wjkt cs jkppemcmd cm tje presemt nanemt (seecmd/jekrcmd/semscmd/tkstcmd/feebcmd/ taugjcmd/wkb`cmd/scttcmd/prepkrcmd faal/dettcmd lressel etg.). 7; Wcttcmd cm Nelctktcam Jablcmd demtbe fagus am km aioegt. Iecmd kwkre af ialy semsktcams, tjaudjts, kml enatcams wjcbe gamtcmukbby returmcmd tje fagus af kttemtcam ta tje irektj0 returmcmd kttemtcam ta tje aioegt kml cnnelckte semsukb kwkremess wjem tje ncml wkmlers. Cm ncmlfubmess, ar sjknktjk, nelctktcam, we kre trycmd ta kgjceve k ncml tjkt cs stkibe kml gkbn. Tjkt we iedcm ta lcsgaver cs tjkt tjcs gkbnmess ar jkrnamy cs k mkturkb kspegt af tje ncml. \jraudj ncmlfubmess prkgtcge we kre oust levebapcmd kml stremdtjemcmd ct kml evemtukbby evemtukbby we kre kibe ta renkcm pekgefubby pekgefub by cm aur ncml nc ml wctjaut wctjaut struddbcmd. Aur ncml mkturkbby feebs gamtemt.79

jere kml maw cm tje rcgj stcbbmess af tje nanemt. Iecmd jere

9

Essemtckb Acbs ks Nelctktcam Ganpkmcams \je Wgcemge af \jecr Use

Essemtckb acbs passess muneraus qukbctces, wjcgj nky suppart kml emjkmge webbmess kml k semse af webb-iecmd. \jey nky cnprave nemtkb gbkrcty kml gamgemtrktcam. \jey nky cmstcbb k semse af feebcmd gkbn kml upbcftel, emerdczel kml kwkè. Xerfegt nelctktcam ganpkmcams. TJK\ CW KM EWWEM\CKB ACB1

Essemtckb acbs kre jcdjby gamgemtrktel, vabktcbe, alcferaus pjytagjencgkb lercvktcves extrkgtel fran vkrcaus pkrts af gertkcm pbkmts, trees, kml sjruis, sugj ks rjczanes kml raats, stens, bekves, fbawercmd jekls, seels, waal (stunps, tru trum`, m`, jekrt jekrtwaal, waal, skwlust skwlust), ), tw twcds, cds, ikr`, rescm, meelbes meelbes,, ierrces, ibassans, fruct, rcml, kml drkss. Essemtckb acb extrkgtcam nkcmby cmvabves tje pragess af stekn lcstcbbktcam. \je jekt kml pressure af stekn fargel tjraudj tje pbkmt nkterckb rebekses essemtckb acbs gamtkcmel cm segretary gebbs kml dbkmls. Gctrus fructs, jawever, sugj ks arkmde, nkmlkrcm, benam, kml drkpefruct, kre extrkgtel iy k pragess `mawm ks expresscam. \jcs netjal cmvabves grusjcmd tje fruct rcml ta squeeze aut tje essemtckb acb jebl cm segretary skgs wctjcm tje fruct peeb. Gctrus essemtckb acbs gamtkcm k 78

Essemtckb Acbs ks Nelctktcam Ganpkmcams

7;

jcdj prapartcam af vabktcbe terpeme nabegubes, wjcgj kre lestrayel iy cmtemse jekt. Jcstarcgkbby, kbb essemtckb acbs were extrkgtel iy expresscam, ar iy nkgerktcam. Nkgerktcam cmvabves steepcmd tje pbkmt nkterckb cm wkrn kmcnkb fkt, acb, ar wkter. Ks tje pbkmt nkterckb ieganes skturktel, cts strugture irek`s lawm, rebekscmd tje essemtckb acbs jebl wctjcm segretary gebbs. \je acb, fkt, ar wkter ncxture cs strkcmel ta renave tje pbkmt nkterckb. \je renkcmcmd essemtckb acb-skturktel suistkmge cs mtnemt emt ), kppbcel kggarlcmdby ks k perfune, acmtnemt ( kmac ( kmacmtn ), ar jekbcmd skbve. Wabvemt extrkgtcam cs scncbkr ta lcstcbbktcam0 jawever, cmstekl af wkter, wkt er, ar ste stekn kn,, k gjen gjencgk cgkbb suis suistk tkmge mge (sugj ks kg kgetame etame,, jex jexkme kme,, ar tabueme) cs usel ta lcssabve, emgaurkde, ar ‒sak` aut„ vabktcbe ganpamemts. \jcs netjal cs bess jekt-cmtemscve kml cs enpbayel ta renave essemtckb essem tckb acbs fran lebcgkte pbkmt nkterckbs sugj ks petkbs kml ibassans ibassans (far exknpbe, rase kml oksncme) tjkt waubl atjerwcse ie lestrayel iy tje jekt kml cmtemse pressure af stekn lcstcbbktcam. Wabvemt extrkgtcam praluges k wk wkxx y gamgrete, wjcgj cs tjem wksje wksjell wct wctjj k stramd k bgajab sabutcam (sugj ks etjkmab) ta renave ks nugj af tje wkx ks passcibe kbamd wctj kmy renkcmcmd sabvemt. \je kbgajab cs tjem lcssabvel iy k netjal referrel ta ks vkguun lcstcbbktcam, bekvcmd iejcml k jekvy, stcg`y rescmacl `mawm ks km kisabute. Kisabutes gamtkcm sabvemt kml pure essemtckb acbs. \jey kre kbgajab resclue kml kre mat gbksscfcel ks pure bess vabktcbe kml, tjerefare, nare temkgcaus tjkm stekn lcstcbbel essemtckb acbs. \je alar af km kisabute cs aftem qucte cmtemse. Kisabutes kre nkcmby usel iy tje gasnetcg kml perfune cmlustrces“ks fcxktcves ta prabamd k frk frkdrk drkmge. mge. pure essemtckb K pure essemtckb acb sjaubl presemt ks ct laes kt tje pacmt af lcstcbbel ar expressel extrkgtcam, wctj matjcmd kllel ar renavel. Wanetcnes, jawever, ct cs megesskry ta relcstcbb, ar regtcfy, km essemtckb acb ta renave jkrnfub nabegubes. Far exknpbe, ierdknat cs regtcfcel ta renave tje pjatataxcg furagaunkrcms kml tjem bkiebel ks ierdknat FGF (furagaunkrcm-free).

79

Essemtckb Essemtc kb Acbs ks Nelctktcam Ganpkmcams

EZKNXBEW AF KYEKW TJEYE EWWEM\CKB ACBW KYE W\AYEL TC\JCM \JE XBKM\* I kr `

Gcm mk n am

I e r r ces

O um cp er

I bassans

Merabc (ar kmde ibassan), rase rase,, ybkmd ybkmd

Fbawer s

Gkbemlubk , gjknancbe Dernkm kml Yankm, Yankm, gbave iul, jebcgjrysun, oksncme Fbawercmd taps Jyssap, bkvemler, bkvemler, benam benam ikbn, nkroarkn, pepperncmt, rasenkry, gbkry skde, tjyne

Fr uct s

I bkg` pepper, bct sek guieik (Nky Gjkmd), st kr kmcse

D r kss (bekves)

Gct ram e bb k , be n amd r k s s , pk bn k ras k

Bekves

Gkoeput , gcmmknam, eugkbyptus, jyssap, bkvemler , benam ikbn, nyrtbe, mckaubc, pktgjaubc, pktgjaubc, pepperncmt, pepperncmt, petctdrkcm,, rasenkry, skde, gbkry skde, tek tree, petctdrkcm tree, tjyne

Meelbes

Gypress,, pcme Gypress

Yescms

Frkm`cmgemse, dkbikmun, dkbikmun, nyrrj, tabu ikbskn

Y c ml

I er dknat , dr kpefr uct , benam, bcne, nkmlkrcm nkmlkrcm,, arkmde ictter

Yaat s, r jczanes

K mdebcgk , dcmder, spcèmkrl , vkberckm, vetcvert

W e el s

Gkr kwky, gkrlknan, gkrrat seel , garckmler, femmeb, ictter femmeb, mutned

\wcds kml irkmgjes ir kmgjes

Gkoeput , gcmmknam, gypress gypress,, eugkbyptus, nyrtbe, mckaubc, petctdrkcm, tek tree

Tjabe pbkmt kiave ki ave

Ictter femmeb, derkmcun derkmcun,, rasenkry (paar qukbcty),

drauml

ykrraw

Taal (stunps, trum`,

Gelkrwaal, rasewaal, skmlkbwaal

jekrtwaal, skwlust) *\je essemtckb acbs dcvem cm ctkbcgs cm tjcs tkibe kre tjase acbs C jkve spegckbby sebegtel kml lescdmktel ‒Weremcty Essemtckb Acbs.„ Xbekse see tje mext segtcam far k fubb expbkmktcam.

Mat kbb pbkmts praluge essemtckb acbs. Kggarlcmd ta \csserkml kml Essemtckb kb Acb Wkfety? K Ducle far Jekbtj Xrafesscamkb Xrafesscamkbs,s, ; Saumd, cm tjecr Essemtc kml Irckm N. Bkwremge, 9 tje encmemt essemtckb acb resekrgjer kml Yesekrgj, tjere faumler af tje Oaurmkb tje Oaurmkb af Essemtckb Acb Yesekrgj, tjere kre km estcnktel


77

758,888 pbkmt spegces excstemt tjraudjaut tje warbl, af wjcgj oust ;4,588 (5%) kre kranktcg. Set oust <88 af tjese kranktcg spegces surremler essemtckb acbs suctkibe far gannergckb use0 58 pergemt kre spegcfcgkbby gubtcvktel far tjecr essemtckb acb, wjcbe atjers kre drawm, nkmkdel, kml jkrvestel cm tje wcbl. Essemtckb acb-iekrcmd pbkmts nkcmby draw tjraudjaut tje tenperkte farest, waalbkml, drkssbkml, sgrui, Nelcterrkmekm, kml trapcgkb farest gbcnkte redcams. Far exknpbe, Dernkm (ibue) gjknancbe essemtckb acb cs saurgel fran pbkmts drawcmd cm tje martjerm Eurapekm waalbkml kml

7<

Essemtckb Acbs ks Nelctktcam Ganpkm Ganpkmcams cams

drkss redcams af Dernkmy, Jumdkry, kml tje U@. Yankm gjknancbe, kbamd wctj bkvemler kml atjer jerikgeaus essemtckb acbs, cs saurgel fran pbkmts drawcmd cm Frkmge, Wpkcm, kml tje U@ U@.. \je fcmest rase essemtckb acb cs saurgel fran rase iusjes drawm cm tje sgrui kml Nelcterrkmekm redcam af \urèy, Iubdkrck, kml Crkm. Xkbnkrask kml benamdrkss kre saurgel fran pbkmts drawm cm tje trapcgkb redcams af Cmlck kml Duktenkbk. Cm sane cmstkmges pbkmts kre drawm cm ame redcam kml lcstcbbel cm kmatjer, far exknpbe cm tje gkse af lrcel spcges. Nkmy essemtckb acbs kre pralugel ks k iy-pralugt af cmlustry (far exknpbe, gctrus acbs sugj ks arkmde, benam, kml bcne kre pralugel far tje faal, nkmufkgturcmd, kml perfune cmlustrces). \je fabbawcmd bcst af tje types af pralugts kml pragessel faals tjkt gamtkcm essemtckb acbs cbbustrktes tje pervkscvemess af tjese acbs cm aur everylky bcves. Kbgajab Kcr-fresjemers Kmcnkb feel Kmtcseptcgs Ikèl Ik èl daals Ieverkdes (Ekrb Drey tek, oksncme kml rase tek, jerikb teks) Gkmlbes Gamfegtcamkrces Gamtkgt bemses Gamvemcemge Gamve mcemge faals Gasnetcgs kml tacbetrces Gaudj syr syrups ups Lemtcstry pralugts Leterdemts Lcscmfegtkmts Fkircg gamlctca gamlctcamers mers Faal kml lrcm` f bkva bkvarcmds rcmds Faal gabarcmd

Dkrdbes Dbue/kljescves Cge grekn Cmsegt repebbkmts/cmsegtcgcles Batcams, grekns Nekt pralugts Nautjwksj Nau tjwksj Mkskb sprkys Acmtnemts Xkcmt Xkper Xerfunes (eku-le-gabadme0 kftersjkve kf tersjkve)) Xjkrnkgeutcgkbs (kmtci kmtcikgterckbs, kgterckbs, kmtcfumdkbs, legamdestkmts legamdestkmts)) Xczzks Xreservktcves Xrcmtcmd Xrcmt cmd cm` Yuiier nkmufkgt nkmufkgturcmd urcmd


Wakps Wakp pawler Waft lrcm lrcm`s `s Wtankgj tamcgs / bk bkxktcves xktcves \cmmel faal

75

\extcbes \jrakt bazemdes \aikgga \aatjpkste Vetercmkr etercmkryy pralugts

WEYEMC\S EWWEM\CKB ACBW

Af tje <88 kranktcg spegces usel ks essemtckb acbs, C jkve lescdmktel fcfteem ks ‒Weremcty Essemtckb Acbs.„ \jey represemt tje bekst jkzkrlaus acbs kml ganpbenemt ekgj atjer–s prapertces webb. \jey ekgj passess cmvkbukibe suppartcmd qukbctces tjkt kcl nelctktcam, rebkxktcam, kml tje nkmkdenemt af stress kml stress-rebktel gamlctcams. \je Weremcty Essemtckb Acbs Gkoeput (Nebkbeugk gkoeputcc) Gkrrat Weel (Lkugus gkratk) Gjknancbe Dernkm kml Yankm (Nkrtcgkrck retcgubk, Kmtjencs maicbcs) Gypress (Gupressus senpercvcrems) Frkm`cmgemse (Iaswebbck gkrtercc) Dkbikmun (Ferubk dkbikmcfbuk) Derkmcun (Xebkrdamcun drkveabems) Bkvemler (Bkvkmlubk kmdustcfabck) Nkmlkrcm (Gctrus retcgubktk) Xktgjaubc (Xadastenam gkibcm) Xetctdrkcm (Gctrus kurkmtcun) Yase Atta (Yask x gemtcfabck) Wpcèmkrl (Mkrlastkgjys oktknkmsc L.G. Mkrlastkgjys drkmlcfbark L.G.) \ek \ree (Nebkbeugk kbtermcfabck Gjeeb) Vetcvert (Vetcverck zczkmacles B. Wtkpf.)

76


\jese essemtckb acbs fekture knamd tjase nast frequemtby sebegtel iy ny gbcemts ta kcl tjecr rebkxktcam kml tjecr kicbcty ta le-stress, ks webb ks ta kbbevckte rebktel synptans sugj ks cmsanmck, kmxcety, kml lepresscam, knamd atjers. \jey kbsa fekture knamd tjase tjkt kppekr cm tje jcstarcgkb gkmams, trektcses, nelcgcmkb, kml pjcbasapjcgkb texts af kmgcemt gcvcbczktcams, fran tje kmgcemt Gjcmese kml Edyptckms ta Ncllbe Kde jerikbcsts, kbgjencsts, kml perfuners. @mawbelde kiaut tjen jks ieem regarlel kml pkssel am iy sjknkms, prcests, jekbers, kml ekrby lagtars kgrass tcne kml gamtcmemts. Tjcbe Tjc be kb kbbb Weremcty Essemtck Essemtckbb Acbs nky patemtckb patemtckbby by suppart nelctktcam, gypress, frkm`cmgemse, dkbikmun, pktgjaubc, rase atta, kml spcèmkrl jkve km espegckbby pramaumgel cmfbuemge. EWWEM\CKB ACBW KML NELC\K\CAM

Irektj wks (cs) gamsclerel tje partkb af gamsgcausmess, tje gammegtcam ietweem tje warbl kml tje Lcvcme, tje gammegtcam ietweem tje saub kml tje nkmcfest nkterckb umcverse, tje irclde ietweem tje warbl kml tje spcrct wctjcm (gamsgcausmess). Irektj cs vctkb0 ct sustkcms bcfe farge. Nabegubes af essemtckb acb kre gkrrcel wctjcm tje irektj. Essemtckb-acbcnpredmktel irektj sweeps kgrass tje abfkgtary iubis ks ct cs lrkwm cmta tje mkskb gkvcty, semlcmd meurkb nesskdes redcsterel wctjcm tje irkcm, letegtel iy gamsgcausmess, kml tjus gammegtcmd kwkremess ta tje mukmges af tje cmtermkb kml extermkb warbl. \je cnnelckgy af alar letegtcam, tje kgt af lebcierkteby snebbcmd sgemt, lrkws tje pergecver–s gamsgcausmess ta tjecr irektjcmd, ta tje nanemt. \jraudj tje kdes, frkdrkmge jks ieem enpbayel ta stcnubkte kwkremess af tjcs gammegtcam, kwkremess af aur spcrctukb sebf. Cmgemse kml rescms, far exknpbe, were (kml stcbb kre) iurmel ar snablerel lurcmd rctes, rctukbs, gerenamces, prkyer“tje snaè syniabczcmd tje saub, gamsgcausmess, rcscmd tawkrl jekvem ar tje jcdjer sebf. Wugj rctes kml rctukbs were arcdcmkbby perfarne perfa rnell ta re rencml ncml tje ais aiserve erverr ta re renkcm nkcm fagus fagusel el am tje tjecr cr ir irektj, ektj, ta renkcm gamsgcausby gammegtel ta kwkremess af tje anmcsgcemge af Dal.


74

Cmleel, muneraus referemges ta essemtckb acbs, sgemtel fbawers, jeris, kml spcges kre nkle wctjcm vkrcaus sgrcptures cmgbulcmd, knamd atjers, tje Ycd kml Krtjkrvk Velk, tje [urkm, \je Ijkdkvkl-Dctk kml tje Icibe. \je Icibe, far exknpbe, nemtcams severkb jcstarcg essemges usel ta jekb, gbekmse, kml prategt, ks webb ks ta syniabcze prkyer kml rebcdcaus rctukb. \jese essemges, ikbskns, kml cmgemse were nkcmby extrkgtel fran grusjel ar cmfusel raats, ikr`, twcds kml bekves, ar duns kml rescms exulcmd fran pbkmts kml trees. (Wee tje tkibe am pkde 7:.) Essemtckb acbs gkm ie usel prcar ta nelctktcam ks pkrt af yaur prepkrktcam pragess (perjkps cm k iktj, sebf-nkssk sebf-nksskde de acb ibeml, ar scn pby emvcramnemtkbby vkparczel cm k lcf lcffus fuser er). ). \jey gkm ie usel lurcmd nelctktcam ta kcl gamgemtrktcam, fagus, kbertmess, kml wkèfubmess, kml ta gkbn rkgcmd tjaudjts kml ekse restbessmess (perjkps kppbcel ks k persamkb perfune ar, kdkcm, lcffusel cmta tje ktnaspjere). Xast nelctktcam, essemtckb acbs gkm ie usel ks k nenary gue, k demtbe rencmler ta returm kttemtcam ta tje jere kml maw, ar far tjecr pjyscabadcgkb kml psygjaenatcamkb upbcftcmd, draumlcmd, kml ikbkmgcmd qukbctces. Saur sebegtcam

7:


Essemtckb Acbs (Yescms, Duns, Essemges, kml Cmgemse) Yeferrel ta cm tje Icibe Ikbn af Dcbekl (Xcstkgck (Xcstkgck bemtcsgus) bemtcsgus) Iemzcam Wtyrkx (Wtyrkx (Wtyrkx iemzacm) iemzacm) Kgaru s gkbknu gkbknuss) Gkbknus ( Kgarus Gkssck (Gcmmknanun (Gcmmknanun gkssck) gkssck) Gelkrwaal (Gelrus (Gelrus ktbkmtcgk) ktbkmtcgk) Gcmmknam (Gcmmknanun (Gcmmknanun zeybkmcgun) zeybkmcgun) Frkm`cmgemse (Abcikmun) (Iaswebck (Iaswebck gkrtercc) gkrtercc) Dkbikmun (Ferubk (Ferubk dkbikmcfbuk) dkbikmcfbuk) Bkilkmun (Gcstus, rag` rase, amygjk) (Gcstus (Gcstus bklkm bklkmcferus cferus)) Nyrrj (kmgcemt ncnask1) (Ganncpjark (Ganncpjark nyrrjk) nyrrjk) Wkmlkbwaal (passcibe grass-referemge wctj kbaewaal, aul, Wkmtkbun kbiun) kbiun) aalj, kdkr) ((Wkmtkbun Wpcèmkrl (mkrl) (Mkrlastatkgjys (Mkrlastatkgjys oktknkmsc) oktknkmsc )

Yeferemges? Exalus 78?99-95, 78?7<0 Bevctcgus 9?;, 9?;6, 6?;6, ;
af essemtckb acbs wcbb ie persamkb kml pertcmemt ta yau kml wjkt yau requcre ar meel. \jere cs ma perfegt ibeml cm tjcs gamtext atjer tjkm tje ame tjkt war`s iest far yau kt kmy dcvem nanemt cm tcne. Saur awm mase wcbb jebp yau lcsgaver tje kbgjencst wctjcm0 yaur cmstcmgt cs k daal stkrtcmd pacmt. \je segtcams tjkt fabbaw wcbb pravcle yau wctj k bat af cmfarnktcam tjkt wcbb jebp ducle yaur gjacges. Ks k very demerkb ducle ta det yau stkrtel, waals kml tree rescms, raats kml rase ibassan fekture knamd tje trklctcamkb sgemts enpbayel


73

ta suppart nelctktcam kml prkyer. Taals kml fbawers/ibassans cm ganicmktcam kre ikbkmgcmd kml upbcftcmd. Taals kcl irektjcmd. Yescms kml raats kre draumlcmd, ekrtjcmd. Wpcges kml gctrus acbs kre stcnubktcmd, wkèmcmd, ircdjtemcmd. Jeris kre k re ikbkmgcmd0 sane kre nar naree stcnubktcmd (rasenkry, far exknpbe), sane nare rebkxcmd (nkroarkn, far exknpbe), sane kre iatj, sugj ks bkvemler kml pktgjaubc.

<8


JAT KYE EWWEM\CKB ACBW KIWAYIEL IS \JE IALS1

\jere kre tjree wkys cm wjcgj essemtckb acbs nky emter tje ialy? ;. Arkb cmdestcam cmdestcam (wjcgj (wjcgj cmgbules cmgbules regtkb ar vkdc vkdcmkb mkb kisarptcam kisarptcam vck suppasctarces) 9. Xer Xergutkmeaus gutkmeaus (s`cm) kisarptcam 7. Abfkgtar Abfkgtaryy kisarptcam (cmjk cmjkbktcam bktcam)) Arkb Cmdestcam Arkb cmdestcam cs mat regannemlel umbess presgrciel kml klncmcsterel iy k prcnkry jekbtj-gkre prkgtctcamer wja cs kbsa k trkcmel kml qukbcfcel essemtckb acb prkgtctcamer0 C la mat klvagkte arkb cmdestcam af essemtckb acbs cm kmy atjer gcrgunstkmge. \jere kre muneraus gkutcamkry fkgtars ta gamscler wjem cmdestcmd essemtckb acbs arkbby. Ct cs bcèby tjkt wjem klncmcsterel arkbby 35 ta ;88 pergemt af tje essemtckb acb cmdestel wcbb ie kisariel cmta tje ialy–s cmtermkb systen (umbcè s`cm kisarptcam, wjere tje epclerncs kgts ks k senc-paraus ikrrcer). Essemtckb acbs sjaubl mever ie swkbbawel mekt (fubb stremdtj) iegkuse tjey gkm gkuse severe nugaus nenirkme crrctktcam. Kbtjaudj essemtckb acbs netkiabcze kml kre ebcncmktel ar exgretel fran tje ialy qucte qucg`by, tjere cs cmgreksel rcs` af gkuscmd remkb (`clmey) kml jepktcg (bcver) lknkde kml cmtermkb crrctktcam ta atjer kggessary ardkms af tje lcdestcve systen. Wane essemtckb acbs kre arkb taxcms. \jere cs kbsa cmgreksel rcs` af medktcve gjencgkb cmterkgtcam ietweem tje gamstctuemts af essemtckb acbs kml atjer presgrciel nelcgktcam tjkt nky ie iecmd tkèm kt tje skne tcne, wjcgj ncdjt patemtc pat emtckte kte ar ex exkg kgeri erikte kte tje tjecr cr kg kgtcam tcam.. Far ex exkn knpbe pbe,, swe sweet et icrg icrgjj ar wcmterd wc mterdreem reem es essemtc semtckk b ac acbb sjau sjaubl bl mever ie kl klnc ncmc mcster sterel el cmte cmtermk rmkbb by cf k persam cs kbsa tk`cmd Tkrfkrcm, ks tjese essemtckb acbs lkmderausby cmgrekse tje kmtcgakdubkmt kml ibaal tjcmmcmd patemtckb af Tkrfkrcm. Essem semtck tckbb Ac Acbb Wkfe Wkfety? ty? K Du Ducl clee far Jekb Jekbtj tj Xrafe Xrafessc sscamk amkbs bs,, Cm tjecr iaa` Es


<;

\csserkml kml Saumd pkrtcgubkrby wkrm af passcibe cmganpktcicbcty ietweem arkb cmdestcam af essemtckb acbs af gjkste tree, gypress (ibue), oksnc ok sncme me sk sknikg nikg kis kisabute abute,, sk skmlk mlkbwaa bwaall (T (T.. Kus Kustrk trkbcbckm) km) (Bk (Bktc tcm m mk mknes nes mat dcvem), kml trcgygbcg kmtclepresskmts, sugj ks cncprkncme kml knctrcptybcme, ar apcktes, sugj ks galecme, knamd atjer GSX9L6 suistrktes, iegkuse tjese essemtckb acbs gkm patemtckte tje kgtcam af tjese lruds, kml atjer GSX;K9, GSX9G3, GSX9L6, GSX7K< suistrktes (cmjkbktcam kml tapcgkb lernkb kppbcgktcam af ikbskn papbkr, gjknancbe ibue, skde, kml ykrraw nky kbsa patemtckte tje kgtcam af GSX9L6 suistrkte lruds). 7 Xergutkmeaus (W`cm (W`cm)) Kisarptcam Ki sarptcam \je s`cm farns pkrt af tje cmtedunemtkry systen kml cs tje bkrdest ardkm af tje ialy. Ct pravcles k sebegtcve senc-paraus ikrrcer tjkt gamtkcms kml prategts tje ialy–s cmtermkb ardkms, nusgbes, bcdknemts, kml iames. Ct redubktes cmtermkb tenperkture tjraudj sjcvercmd ar perspcrktcam. W`cm cs ganpasel af tjree bkyers? tje epclerncs (superfcgckb bkyer), lerncs (ncllbe bkyer), kml fktty suigutkmeaus tcssue. \je lerncs gamtkcms ibaal kml bynpj vessebs, merves, kml swekt kml seikgeaus (acb) dbkmls tjkt rekgj tjraudj tje lerncs ta tje superfcgckb bkyer kml jkcr fabbcgbes0 tjus tje s`cm cs iatj nacst kml acby. Essemtckb acbs kre nkle up af iatj jylrapjcbcg (wkter-bavcmd) kml bcpapjcbcg (acb-bavcmd) nabegubes. Iegkuse essemtckb acbs kre vabktcbe tjey evkparkte rkpclby. W`cm cs demerkbby wkrn ta tje taugj, wjcgj cmgrekses prapemscty prapems cty far evkparktcam. Tjem T jem kppbcel mekt ta tje s`cm, jylra jylrapjcb pjcbcg cg nabegubes gamtkcmel cm essemtckb acbs icml wctj nacsture cm kml am tje s`cm0 essemtckb acb evkparktcam gamsequemtby cmstcdktes k lrycmd effegt kml cmgrekses appartumcty far crrctktcam. Essemtckb acbs sjaubl mat ie kppbcel mekt ta tje s`cm. \jey nust ie kppraprckteby lcbutel kml sus pemlel cm vedetkibe acb (sugj ks drkpeseel ar sweet kb kbnaml naml), ), acmtnem acmtnemt, t, grekn, ar batcam. Mat amby la tjese nelcuns prategt kml nacsturcze tje s`cm, tjey kbsa pravcle buircgktcam, wjcgj kcls kppbcgktcam kml nksskde kml kbsa cnpraves kisarptcam af essemtckb acb nabegubes. (Grekns kml

<9


batcams, wjcgj teml ta ie wkter-iksel, kcl jylrapjcbcg kisarptcam, wjcbe acbs kml acmtnemts kcl bcpapjcbcg kisarptcam.) Essemtckb acb nabegubes renkcm suspemlel wctjcm s`cm tcssue far sane tcne kfter kppbcgktcam. Wane af tje nabegubes evemtukbby fcbter tjraudj ta gkpcbbkrces, fran wjere tjey kre lcspersel cmta tje ibaal kml bynpjktcg systen kml tjem gcrgubkte tjraudjaut tje ialy. Jawever, nast af tje essemtckb acb wcbb evkparkte fran tje s`cm. Wane nabegubes


<7

wc bb ie pksscveby cmjk wcbb cmjkbel. bel. Bess tjkm ;8 pergemt af tje arcdc arcdcmkb mkb essemtckb acb wcbb kgtukbby ie kisariel.< Nksskde cs k wamlerfub wky ta cnprave gcrgubktcam (wjcgj cm turm kcls essemtckb acb kisarptcam) kml kcl rebkxktcam prcar ta nelctktcam. Ct kbsa emgaurkdes pasctcve feebcmds af sebf-vkbue, respegt, kml ganpksscam. Essemtckb acbs, evem cm ncmute qukmtctces, nky kcl fagus kml gamgemtrktcam, ekse rkgcmd tjaudjts, cmstcbb k semse af pekge kml gkbn, kml kcl irektjcmd iy gbekrcmd scmuses kml emgaurkdcmd leeper respcrktcam. Abfkgtar y Kisarptcam Abfkgtary K isarptcam (Cmjkbktcam) (Cmjkbktcam) Abfkgtcam refers ta tje mase kml tje pragess af tje semse af snebb. Ks k netjal af kisarptcam, abfkgtcam bemls ctsebf webb ta tje jcdjby vabktcbe, alcferaus mkture af essemtckb acbs. Ks abfkgtary kisarptcam rebktes nast scdmcfcgkmtby ta nelctktcam, tje emtcre pragess cs gaverel cm letkcb iebaw. Abfkgtary Netjals af Kppbcgktcam kml Kisarptcam XYCNKYS

\cssue ar snebbcmd strcp Wtekn Cmjkbktcam Xerfune Fkge“grekns, batcams, debs, ar acbs WEGAMLKYS WEGAMLKY S (EZULCMD VKXAYW)

Nksskde Emvcramnemtkb lcffuser Gkmlbe-bct rescm iurmer Ialy batcams kml acbs Iktj acbs Wjawer (vkparczel cm stekn) Cmgemse A\JEY WAUYGEW

Faals / jeris / spcges Jausejabl pralugts

<<


\JE WEMWE AF WNEBB

Gjencgkb nabegubes exulcmd fran km essemtckb acb, ar fran essemtckb acbs gamtkcmel wctjcm kml rebeksel fran acb dbkmls cm fbawers kml pbkmts pbk mts,, rek reklc lcby by ganic ganicme me wct wctjj ax axyde ydem m nabeg nabegub ubes es cm tje su surrau rraumlc mlcmd md ktnaspjere ks tjey evkparkte. Essemtckb acb nabegubes kre gkrrcel wctj tje cmfbaw af kcr lurcmd irektjcmd. Axydem-rcgj kcr cnpredmktel wctj essemtckb acb nabegubes cs lrkwm up cmta tje mkskb gkvctces, rekgjcmd kml sweepcmd kgrass tje abfkgtary epctjebcun sctuktel kt tje tap af ekgj gkvcty, iefare iecmd relcregtel lawm tje trkgjek (wcmlpcpe) cmta tje bumds.


<5

\je Bumds Xksscmd tjraudj tje mase, kgrass tje abfkgtary epctjebcun, axydem rcgj kcr gamtkcmcmd essemtckb acb nabegubes gamtcmues cts oaurmey lawm tje trkgjek (wcml pcpe), cmta tje iramgjc (tuies emtercmd tje bumds), tjem cmta tje bumd gkvcty, wjere dkseaus exgjkmde tkès pbkge, fkgcbctktel iy tje kbveabc (tcmy spegckbczel jabbaw kcr skgs fauml kt tje eml af kbveabkr lugts kml ktrck). Ekgj bumd gamtkcms krauml 758 ncbbcam kbveabc, wjcgj gabbegtcveby pravcle kppraxcnkteby :8 ta ;98 squkre ykrls af surfkge

<6


krek! \je tjcm paraus nenirkme surraumlcmd ekgj kbveabus gamtkcms k nktrcx, ar metwar`, af pubnamkry krterckb kml vemkb gkpcbbkrces, wjcgj fkgcbctkte tje navenemt af axydem kml gkriam lcaxcle ietweem kcr kml ibaal. Axydem, kbamd wctj atjer kcr-iarme nabegubes, sugj ks tjase fran essemtckb acbs, lcffuses fran tje cmjkbel kcr nanemtkrcby gamtkcmel wctjcm tje bumds cmta tje krterckb gkpcbbkrces, fran wjere tje axydem-cmfusel ibaal trkvebs kwky fran tje bumds (tjraudj krtercabes kml krterces) vck tje gcrgubktary systen ta gebbs tjraudjaut tje ialy0 tjus essemtckb acb nabegubes kre gkrrcel vck tje ibaal cmta tje cmtermkb ardkms kml gebbs. \je gebbs cm exgjkmde rebekse gkriam lcaxcle (GA 9) cmta tje ibaal, wjcgj cs gkrrcel fran ardkms kml atjer tcssues vck vecms, tjem ubtcnkteby cmta vemkb kbveabkr gkpcbbkrces. gkpcbbkr ces. \jere, kbamd k bamd wctj atjer ibaal-iarme ibaal-iarme vabktcbe ganpaumls, ganpaumls, GA 9 lcffuses aut tjraudj tje tjcm paraus nenirkme surfkge cmta tje kcr stcbb jebl nanemtkrcby wctjcm tje bumds, iefare iecmd exgretel fran tje ialy vck exjkbktca ex jkbktcam m af tje irektj. irektj. Letegtcam af Alarkmt Nabegubes K gertkcm knaumt af dkseaus lcffuscam kbsa tkès pbkge wctjcm tje gkpcbbkry-bcmel mkskb gkvcty, pjkrymx, kml nugaus nenirkme em raute ta tje bumds. Alarkmt nabegubes gkrrcel wctjcm cmjkbel kcr kre lepasctel kml lcssabve cm tje nugaus bcmcmd, wjcgj kgts ks k sabvemt, wjere tjey kre letegtel kggarlcmd ta tjecr nabegubkr sjkpe iy tje garrespamlcmdby sjkpel gcbck regeptar gebbs (sanetjcmd bcè k èy kml bag`). Gcbck regeptar gebbs jkve tje gkpkgcty ta pravcle k nktrcx af ganpbex ganicmktcams (tje nktrcx effegt) tjkt fkgcbctkte cmgreksel gkpkgcty far letegtcam af nubtcpbe sgemt mukmges (sanetjcmd bcè tje wky scx battery muniers gkm ie ganicmel cm lcfferemt sequemges ta farn ncbbcams af patemtckb munercgkb ganicmktcams). Am nk`cmd gamtkgt wctj alarkmt nabegubes, meurams wctjcm tje gcbck gamvert (trkmsluge) regeptar kgtcvktcam cmta ebegtrcgkb scdmkbs, ar cnpubses, tjkt kre rebkyel kbamd tje abfkgtary merve ta nctrkb gebbs cm tje abfkgtary iubi. Nctrkb gebbs cm turm trkmsnute tje ebegtrcgkb cnpubses


\je bumds

\je kbveabc, vemaus gkpcbbkrces, kml krtercabes

<4

<:


tjey regecve kml rebky meurkb scdmkbs fran abfkgtary iubi kxams kbamd tje abfkgtary trkgts ta tkrdet regeptcve kreks wctjcm tje irkcm tjkt gabbegtcveby farn tje bcnicg systen (sanetcnes kbsa referrel ta ks tje enatcamkb irkcm), wjcgj cmgbules strugtures sugj ks tje jypatjkbknus, knydlkbk, kml jcppagknpus. jcppagknpus. Bcnicg systen

Abfkgtary iubi

Mkskb gkvcty

Kranktcg nabegubes

Abfkgtary meurams

\je abfkgtary systen

\je Abfkgtary Abfkgtar y Oaurmey wctjcm tje Irkcm Ebegtrcgkb scdmkbs fcrel fran nctrkb gebbs wctjcm tje abfkgtary iubis trkveb kbamd abfkgtary trkgt kxams umtcb tjese gamverde kt tje kmtercar ganncssure. \jcs cs sctuktel gemtrkbby iemektj tje framtkb gartex cm framt af tje gabunms af tje farmcx kt tje framt elde af tje bcnicg krek, gemtrkb ta kml gammegtcmd tje beft kml rcdjt jencspjeres af tje irkcm. \je beft kml rcdjt mkskb gkvctces kml abfkgtary trkgts kre ganpbeteby sepkrkte umtcb rekgjcmd tjcs pacmt.


<3

ABFKG\CAM XK\JTKSW CM\A \JE IYKCM Bef t mkskb gkvct y

Ycdjt mkskb gkvct y

Bef t abfkgtar y epctjebcun

Ycdjt abfkgtar y epctjebcun

Gcbck regeptar gebbs

Gcbck regeptar gebbs

B e f t ab f k g t a r y i u b i

Y c d j t ab f k g t a r y i u b i

Kmtercar ganncssure Bcnicg strugtures

Jcppagknpus Knydlkbk, Farmcx Nknncbbkry Nknncb bkry Ialy Jypatjkbknus

Xctuctkry (Emlagrcme Wysten) Kmtercar \jkbkncg Mugbec kml \jkbknus

Xreframtkb gartex

\je Bcnicg Wysten \je bcnicg systen ganprcses faur nkoar ganpamemts, wjcgj farn twa G-sjkpel strugtures“ame nkle up af tje jcppagknpus kml tje farncx, tje atjer nkle up af tje gcmdubkte mugbeus kml pkrkjcppagknpkb dyrc. Ct aperktes iy cmfbuemgcmd kml stcnubktcmd tje emlagrcme systen kml kutamancg mervaus systen. Bcnicg strugtures kssagcktel wctj clemtcfycmd alar, sugj ks tje knydlkbk kml jcppagknpus, levebapel cm prcnctcve verteirktes ta pravcle semsar semsaryy scdmk scdmkbs bs ta ksscst tjecr sur survcvkb vcvkb (clemtcfycmd faal, nktes, prelktars, lkmderaus gjencgkbs exulcmd fran

58


irkcm cs aftem ksgrciel rattcmd ar maxcaus suistkmges etg.). \je tern abl irkcm cs ta kreks gbasest ta tje irkcm sten kml ncl-irkcm wjere tjese strugtures kre sctuktel.

\je bcnicg systen

Yekgjcmd fran strugtures gamtkcmel wctjcm tje prcnctcve segtcams af tje irkcm ta tje fareirkcm gartex (wjcgj farns pkrt af mew nknnkbckm irkcm redcams), tje bcnicg systen cs lcregtby gammegtel ta tje preframtkb gartex (sctuktel cm tje framtkb baie) vck scdmkbs rebkyel iy lapkncmerdcg meuratrkmsnctters fran tje tjkbknus. Lapkncme cs k gjencgkb rebeksel iy merve gebbs ta seml scdmkbs ta atjer merve gebbs, wjcgj kre fauml cm tje irkcm kml atjer pkrts af tje ialy. \je preframtkb gartex cs wjere tje irkcm nkès semse af, clemtcfces, rktcamkbczes, reksams, gktedarczes, legcles, cm rebktcam ta enatcamkb kml cmstcmgtukb nesskdes regecvel fran tje bcnicg systen (kml atjer semsary systens sugj ks scdjt, jekrcmd, kml taugj). Ct cs wjere bamd-tern nenarces kre farnel. \je pctuctkry dbkml kml tje jypatjkbknus kre fumgtcamkbby


5;

gammegtel ta ekgj atjer tjraudj kttkgjnemt vck tje pctuctkry stkb`. Cm spcte af tjcs cmterfkge, tje pctuctkry dbkml (tje nkster emlagrcme dbkml) laes mat farn pkrt af tje bcnicg systen. Jawever, wjem we expercemge enatcams, far exknpbe oay ar fekr, tjese cmstcdkte tje jypatjkbknus ta cmfbuemge tje pctuctkry dbkml, wjcgj tjem rebekses jarnames tjkt nky kffegt ibaal pressure ar stcnubkte tje jekrt kml sa am. \je pctuctkry dbkml cs lcregtby cmvabvel wctj netkiabcg kml pjyscabadcgkb jarnamecmlugel fumgtcams kml pragesses, sugj ks drawtj, redubktcam af ibaal pressure, sex ardkm fumgtcam, tjyracl dbk dbkml ml fumgtcam, wkter ikbk ikbkmge mge vck tje `clmeys, tenperkture gamtrab, pkcm rebcef, kml tje netkiabcg gamverscam af faal cmta emerdy.

Jaw tje Irkcm Gamtrabs Xjyscgkb Navenemt kml Fumgtcam, kml Jaw ct Xragesses Cmfarnktcam \je junkm irkcm cs sepkrktel cmta twa jencspjeres, jencspjeres, tje beft kml rcdjt 0 tjey kre gammegtel iy tje garpus gkbbasun, wjcgj fkgcbctktes cmter-jencspjercg gannumcgktcam. Kppkremtby tje beft jencspjere af tje irkcm pertkcms ta nare badcgkb tjaudjt pragesses kml irkcm kgtcvcty, kml tje rcdjt jencspjere jencspjere ta nare grektcve. Xjyscabadcgkbby, tje beft jencspjere jencspjere gamtrabs meurabadcgkb kgtcvcty af tje rcdjt scle af tje ialy, kml tje rcdjt jencspjere gamtrabs jencspjere gamtrabs meurabadcgkb kgtcvcty af tje beft scle af tje ialy. \jcs cmgbules nusgbe gamtrab. Evclemge cmlcgktes tjkt tje beft jencspjere cs nare cmvabvel wjem rautcme ar webb-rejekrsel pragesscmd cs requcrel kml tje rcdjt jencspjere cs nare cmvabvel cm pragesscmd mew sctuktcams. Jawever, irkcm cmoury stulces lenamstrkte tjkt iatj jencspjeres jkve equkb gkpkgcty ta fkgcbctkte nast pragesses wjem meurkb pktjwkys kre relcregtel ta umlknkdel pkrts af tje irkcm, kbtjaudj tjere kre exgeptcams lepemlcmd am tje mkture kml bagktcam af tje lknkde (lknkde ta tje jcppagknpus, far exknpbe, gkm bekl ta crreverscibe bamd-tern cmkicbcty ta grekte mew nenarces).

59


LCFFEYEMGEW IE\TEEM \JE \TA JENCWXJEYEW AF \JE IYKCM BE F\ IY KCM XYAGEWWCMD

YCDJ\ IY KCM XYAGE WWCMD

K m k b y t c g k b t j a u d jt

7 - L c n kdes

G a n p a m e mt s

K is t r kg t n e km cmd

L et k c b

Kr t kwkremess

D r knnkr

Gr ekt c vc t y

B kmdukde

E xpresscvemess

B ct e r k b n ek mc md

Fkge r egadmctcam

Ba d c g

Je lam cs t cg

Nktj/munier s` cbbs

Jab cs t cg t ja udjt

Mk n e r e gk bb

Cnkdcmktcam

Xkt t e r m s

C m s c d jt

Xr ese mt km l pk s t

C mt u c t c a m

Y kt cam kb

Nuscg kwkremess

Yeksamcmd

Xjcbasapjy kml r ebcdcam

W k f et y

X cg t ur e s

Wgcemge

X r kg t cg k b

Wequemtckb gamtrab

X r es emt km l f ut ur e

\je ar y

Y cs ` t k` c md

\cne kwkremess

Wpktckb kwkremess

Tarls

W p a mt k m e a u s

Tr ct tem

Vc s uk b cn kde r y

Nk sgub cm e

Fe n cm cm e

Skmd

Sc m

\je Bcnicg Wysten kml Essemtckb Acb Gbksscfcgktcam Gbksscfcgktcam Wtrugtures wctjcm tje bcnicg systen emdkde nubtcbkterkbby, cmstkmtby demerktcmd k ganpbex gbuster af cmterkgtcve psygja-enatcamkb,


57

pjys cabadd cgk pjyscaba cgkb,b, km kmll ie iejkv jkvcark carkbb res respam pamse sess \ju \jus, s, ct cs ver veryy lc lcff fc fcgu gubt bt ta kisabuteby kttrciute, ieyaml demerkb cmlcgktcam, spegcfcg psygjaenatcamkb kgtcams ar ta sabeby kttrciute tjese kgtcams ta ame spegcfcg nkmy vkrckibes irkcm redcam, jarname, ar fumgtcam0 tjere kre sa nkmy vkrckibes kt pbky, wjcgj kre vcr vcrtuk tukbbbbyy cnpas cnpasscibe scibe ta lcs lcsemtkm emtkmdbe dbe fran ekg ekgjj atjer. Essemtckb Essemtc kb acbs kre, k re, gamsequem gamsequemtby tby,, kbsa k bsa demerkbby tjerkp tjerkpeutc eutcgkbby gkbby gbks stcnub nubktc ktcmd md,, sel selktc ktcmd md,, reb rebkx kxkmt kmt,, scfcel umler unirebbk terns sugj ks stc kml sa am. Jawever, nkmy essemtckb acbs kgtukbby passess iatj stcnubktcmd kml selktcmd prapertces (far exknpbe? ierdknat, gjknancbe, gbkry skde, derkmcun, bkvemler, nkroarkn, pktgjaubc, ybkmd ybkmd), wjcbe wjc be atjers kre nare selkt s elktcmd cmd/bes /besss stcnu s tcnubktc bktcmd md,, nare stc stcnubk nubktcmd tcmd/bes /besss selktcmd, rktjer tjkm iecmd pureby ame ar tje atjer. Amge kisariel cmta tje ialy–s systen, essemtckb acbs kppekr ta sebegtcveby tkrdet tjecr kgtcam(s) ta suppart ar restare pjyscgkb kml psygja ps ygja-e -enatc natcamk amkbb ik ikbk bkmge mge,, stc stcnu nubk bkte te tje cn cnnume nume sy syste sten, n, k ml kg kgtt Kranktje ktjerkpy? rkpy? Wge Wgemt mt kml Xsygj Xsygje, e, krankkdkcmst pktjadems. Cm tjecr Kran tjerkpcsts Xeter kml @kte Lknckm pacmt aut tjkt ‒essemtckb acbs . . . kgt ta jeterabkterkbby jkrnamcze tje irkcm jencspjeres„ kml kre psygjakgtcveby nare qucg`by effegtcve, evem cm snkbb lases, wjem kisariel vck cmjkbktcam.5 \je iax iebaw kml tjase am pkde 5< demerkbby cmlcgkte tje prelancmkmt psygja-enatcamkb cmfbuemge af essemtckb acbs, tje suioegtcve bkmdukde kppbcel ta lesgrcie tjcs cmfbuemge, kml tje gamlctcams essemtckb acbs nky suppart cm tjcs gamtext.

Xrcnkry Xsygja-enatcamkb Kgtcams Nast Gannamby Gctel ks Iecmd Wuppartel iy Essemtckb Acbs Welktcve / Gkbncmd Wtcnubkmt / Upbcftcmd Ikbkmge af tje gemtrkb mervaus systen

5<


Wuioegtcve \erns Usel ta Lesgrcie tje Xsygja-enatcamkb Effegts af Essemtckb Acbs Ikbkmgcmd Irkgcmd Gkbncmd Draumlcmd Cmvcdarktcmd Yefresjcmd Yestarktcve Wtremdtjemcm Upbcftcmd Tkrncmd

Xsygja-enatcamkb Gamlctcams \jkt Essemtckb Acbs Nky Wuppart ar Ekse Kmder Kmxcety Lepresscam Fekr Drcef Jeklkgjes Cmsanmck Nemtkb gbkrcty Nemtkb exjkustcam Naal swcmds Mervaus exjkustcam Mervaus temscam Yestbessmess Wjag`


55

Alar Yegeptars Alar regeptars kre fauml cm nkmy tcssues, mat oust tje abfkgtary epctjebcun. \jey excst tjraudjaut tje ialy cm ardkm (far exknpbe, bcver, jekrt, `clmeys, spbeem, gabam, bumds, irkcm kml testes) kml epclernkb tcssue, kml kre kibe ta letegt k nubtctule af ganpaumls. Oustt ks cm abf Ous abfkgt kgtar aryy lete letegtc gtcam, am, alar rege regeptar ptarss lete letegt gt nabe nabegube gubess (bag`-èy) kml cm turm trcdder kml rebky meurkb scdmkbs, wjcgj kgtcvkte k gebbubkr respamse. Far exknpbe, alar regeptars cm tje `clmeys jebp gamtrab netkiabcg fumgtcam kml redubkte ibaal pressure. Alar gebbs wctjcm tje testes kcl fertcbczktcam tjraudj kttrkgtcam, duclcmd tje spern gebb ta tje avubktel edd. @erktcmagytes, tje nkoar gebbs af tje epclerncs, gamtkcm abfkgtary regeptars0 alar nabegubes stcnubkte tjese gebbs, kffegtcmd gebb prabcferktcam kml ncdrktcam, kml redemerktcam kml reouvemktcam“k scdmcfcgkmt scdmcf cgkmt pragess cm wauml jekbcmd. Lcsgavery af tje excstemge af alar gebbs ieyaml tje abfkgtary epctjebcun, jawever, cs rebktcveby regemt kml furtjer resekrgj cs requcrel ta clemtcfy tje extemt af tje fumgtcam af tjese gebbs. \jcs lcsgavery cs mametjebess very scdmcfcgkmt cm terns af tje kppbcgktcam af essemtckb acbs kml jebps ta expbkcm tje jekbcmd, redemerktcmd, kml reouvemktcmd prapertces, knamd atjers, af essemtckb acbs. 6

Weremcty Essemtckb Es semtckb Acbs Acbs kml tje Bcnicg Wysten Kbb essemtckb acbs cmfbuemge tje bcnicg systen cm vkrcaus wkys, sane nare tjkm atjers. Gertkcm Weremcty Essemtckb Acbs clemtcfcel ekrbcer cm tje gjkpter patemtckbby jkve pramaumgel cmfbuemge, ks letkcbel iebaw. \je gkbncmd cmfbuemge af frkm`cmgemse, far exknpbe, kcls tje pkrksynpktjetcg mervaus systen. Derkmcun supparts k semse af enatcamkb ikbkmge. Yase kcls kml supparts tje emlagrcme systen, espegckbby tje repralugtcve systen, wjcgj cs redubktel iy tje pctuctkry dbkml“ks lesgrciel ekrbcer, tje jypatjkbknus kml pctuctkry dbkml (tje nkster emlagrcme dbkml)

56


kre gammegtel. Nelctktcam kbsa cmfbuemges tje pctuctkry dbkml ta rebekse jarnames tjkt jkve k gkbncmd cmfbuemge am tje ialy. WEYEMC\S EWWEM\CKB ACBW \JK\ XA\EM\CKBBS JKVE K XYAMAUMGEL CMFBUEMGE AM BCNICG WSW\EN W\YUG\UYEW W\YUG\UYE

Xctuctkry

Jypatjkbknus

B K\CM MKNE

GANNAM MKNE

Xadastenam gkibcm

Xktgjaubc

Yask lknksgemk/gemtcfabck

Yase

Iaswebbck gkrtercc

Frkm`cmgemse

Xebkrdamcun ksperun/

Derkmcun

drkveabems Kmtercar \jkbknus

Yask lknksgemk/gemtcfabck

Yase

Knydlkbk kml

Xebkrdamcun ksperun/

Derkmcun

Jcppagknpus

drkveabems

Essemtckb acbs kre gktedarczel cmta tjree irakl draups kggarlcmd ta tje iejkvcar af tjecr prelancmkmt gjencgkb ganpamemts, vabktcbcty/ mate cs rkte af evkparktcam, kml frkdrkmge prafcbe. \je tern mate cs kppbcel ta tame,, pctgj pctgj,, fkst, sbaw, saft, tjese gktedarces (cm k nuscgkb semse“ks cm tame baul, demtbe, jkrnamy, jkrnamy, kml sa am) ta clemtcfy kml kg`mawbelde tje nubtcbkyerel, aftem ganpbex, qukbctces kml mukmges expressel iy tje vkrcaus vkr caus gjencgk gjencgkbs bs ganprcsc ganprcscmd md km esse essemtck mtckbb acb acb.. (Gamscler km argjestr argjestrkk jkrnamczcmd tje saumls af vkrcaus cmstrunemts ta praluge k nebaly“ ekgj gjencgkb wctjcm km essemtckb acb expresses cts awm umcque tame, ekgj essemtckb acb cts awm nebaly ar jkrnamy.) Far ekse af lcfferemtcktcam, ekgj gktedary cs kttrciutel wctj k gabar cm tje fabbawcmd tkibe (pkdes 5:‗53)? rel represemts tap mates (tje nast vabktcbe), ibue ncllbe mates (wjcgj teml ta jkrnamcze ar ikbkmge tje fkst kml sbaw qukbctces), mates (tje bekst vabktcbe). kml dreem ikse mates (tje


54

E \ A M E W K I

W G C \ W C E Y \ E A \ M G E B K L C Y L K N J G W B C A B K C \ M E E W \ W A E M S X A \ C \ M E Y E W

, d m c t k l e s , d m c j t r k e , d d m m c x c k n b e b k Y g

r e a t , y / j t , s j l m d k m c b a f c g c r m t c a a l g r m c t j a y k t G g r e . d r e m c x e v c m l , c s t m k , u g k y t a k b s r v r r e d e w e p l b a y m a b M j b e W

s p a t d m c r e w a b f 0 s i r e J

, d m c z c m a n r k j d m , c d t m k c g m m e v k o u b k e I r

, n ) s e c b r a , u i m s k c a s e t e t k r p n u r l , t s a m s a m b a e i c t n ( g , m m m a u f t a c c k y t b b c s u l e g d c r a c I l g

0 s t c u r f s u r t c g r e j t a l m k m s a e n v e k e B b

l l k e m j k y l r m a k , n c m d k e m c r t n i k b s e u l j n c k t c f t s 0 d a , m s d c z m m c b c a t k c t f t c g b c m p v e u U r f

, y b a j g m , k y b e j t n k , p y k d , r t k s j t e r e e m b t c m a e c s n f s a e e r r t ` p x g e k l E b

, s t a a r , s l a a s w , n s m a s c s s a e b Y i

W B C A F A E X S \

W \ G E F F E G C \ U E X K Y E J \

) W M E A W C K \ E K / G C \ L Y M C A X B X K Y U W E S M K E D N (

e t k r e l a N

e r a n r a s r u a j 6 a t s r u a j <

s r u a j 7 a t s r u a j 9

r u a j ; a t r u a t s j k F ¾

M A C \ G K

M A C \ K Y \ E M E X M C @ W

, ` e e w k , s r u r a j e d < m 9 b a a t s e 9 n ; c t a e t p n U a s

s r u a j : a t p U

8 8 ; e a s t m e ; t 6 c ? m , e b c j t g k c b a r , v y t v s k k e e B J

, e e b b , l t y l i c u v n s k e f , j a l r e , e u s l l e k a c 0 g f t s k , c p e r t t r r m s c d k g s u f m c a , e c r s g e e l d t m k m a a m c e B m m t

s e d l e t f a s , l m u a Y

0 s t e a t m a e ( m j t s p , e a t t e d f u l a q e r s u e t e a f g i a k r e s t j 0 r d t e f t m c a ) r t g p e r k r d k r k k m c e j j B j g s

j s c p r k j W

f a , a r t t j e t d s c b e u u , l b s g u e , a s m e c a c v v m c e t t i t g a m k r m , c a c t y s s b p e b c k k v c l g t e , m k m l j e c s r d t e k r r a p F f p k r

E G M K G Y C D \ K W C Y Y F E B \ K G Y K E Y K M E J D G

L M S K Y Y L A ‒ C L V K W M G J K E C I \ W M C \ Y A C M \ E E K G \ Y W G K A X „ Y K \ K J V U E A G

8 6 a t 5 ;

< ; a t ; ?

s e t u m c n 8 7 a t 8

e b c t k b a v t s a N

E \ K Y M A C \ K Y A X K V E

) 8 8 ; A \ ; E B K G W ( E \ K Y S \ C B C \ K B A V

* e s m e g * s m c s ` e r p m y k r G F

c b u a j * g e s t k a X Y

l e e s t a r r k G

) s ( e b c n a n k j G

e s m * e s g s c m e r ` p m y k r G F

t u p e o k G

n u m k i b k D

m c r k l m k N

W B C A B K C \ M E W W E

* l r k m e ` c p W

t r e v c t e V

n u c m k r e D

r e l m e v k B

*

* m c e k r e r d t t c t k e e X \

*

m c k r d t c t e X

*

l r k * m e e s ` c a p Y W

, e e e ) t s t j a m m t m k m e b g e p a b m c l f t ` l a c c s m k e ) n r p * f ( e y , m t ` e a t r c s t a a r s m e t k r t e e s b b k k l p t ( m l k c k e e n g l r j a t u u c b t g a m s w p c a t r l , c s e k e ` t j m s t r e k k m m n l a a e p s t d b k n m c g c a a c l b g l k m c m e c b e t c t p m s c k e e b m l s a c s v , e k s r e e d r t e t c a a s t a m j n e t \ p f , a m . e e s b m g r p a k a c o t n l j k k k t r x u a a k e p t k r m m v c a e e F p e . k l c b w ) r t p l e e r k r v i k a s e w g s r a b c u t e f l a c e e b f r . v k l r c a t s e a t m e j n t y e l n a k s m s c k e n e t e j ) e n t c t e s r y n a k s a r a i s m e a l f c a m d m e a t a k k r t s k z e g r c p a r j e a c t . ( t v a c j e k d t t s e e , j t . a t m e m e k c . m e i g l c e ( l b s n e e m k g m k b r k e b k c a i e s m p t c t a w g e c a e s b t a D e s s i p b c . r e y l l e t k y l m c t r g k k n n k r k t r y l l m k s k t k m s j c b k a s f g c t s g e e k e e j r g b s c t t a c s p – y u v r b c g m e e l a d p m e a l e k t e m w t r k k j e e , g t k , i s j e e t t t a t ` w k l m m t g a b m e m c c u k t l b c m e k e c m l e t e m g s l c s c m m . k w g a t s k c b n r g t l m e k c d b i t a k m c t k k e r c g r e e n b f i e j s b a b e n l k \ j e r \ i k j a \ m * g i k c

68

Essemtckb Essemt ckb Acbs ks Nelctktcam Ganpkmcams

\je fabbawcmd tkibe bcsts tje patemtckb psygja-enatcamkb qukbctces af ekgj Weremcty Essemtckb Acb cm rebktcam ta tje bcnicg systen. Ks cm tje prevcaus tkibe, tk ibe, rel cmlcgktes tap mates, ibue cmlcgktes ncllbe mates, kml dreem cs usel far tje ikse mates. \JE DEMEYKB XWSGJA-ENA\CAMKB KG\CAM AF WEYEMC\S EWWEM\CKB ACBW KML \JE XA\EM\CKB KWWAGCK\EL BCNICG W\YUG\UYEW CMFBUEMGEL EWWEM\CKB ACB

XA\EM\CKB KWWAGCK\EL BCNICG W\YUG\UYE

XA\EM\CKB GJKYKG\EYCW\CG GJKY KG\EYCW\CG XWSGJA-ENA\CAMKB KG\CAM KML WUXXAY\ \AX MA\EW

Gkoeput (Nebkbeugk gkoeputcc)

Kmtercar

Kcls gamgemtrktcam, gbekrs kml stcnubktes tje

tjkbknus

ncml, gbekrs tjaudjts, jebps fcml gaurkde cm fcmlcmd mew pktjwkys kml nkmkdcmd gjkmde, stremdtjems resabve kml spcrct

Dkbikmun (Ferubk dkbikmcfbuk)

Jypat Jyp atjkb jkbknu knuss

Ikbkmg Ikb kmgcmd cmd,, iatj iatj selktc selktcve ve kml kml stcnubk stcnubkmt, mt, gkbns gkbns errktcg naals, mer vaus temscam, nemapkuskb synptans, prenemstrukb symlrane (XNW) (XNW),, stress kml stress-rebktel gamlctcams0 tamcg, bcfts naal kml cs restarktcve (merves)

Nkmlkrcm (Gctrus retcgubktk)

Jypatjkbknus, Kwkèms, ircmds aut tje cmmer gjcbl0 daal far Knydlkbk

quebbcmd kmxcety, lepresscam kml baw naal, jyperkgtcvcty (kbtjaudj arkmde gkm emgaurkde jyperkgtcvcty, nkmlkrcm cs gkbncmd), cmsanmck, mervaus temscam, pkmcg kttkg`s, prenemstrukb symlrane (XNW), (XNW), restbessmess, stress kml stressrebktel gamlctcams0 jks k selktcve qukbcty

Xetctdrkcm (Gctrus kurkmtcun vkr knkrk)

Kmtercar

Ekses kmder, kmxcety, lepresscam, jyperkgtcvcty,

tjkbknus,

cmsanmck, nemtkb gbkrcty, mervaus exjkustcam,

Jypatjkbknus

mervaus temscam, prenemstrukb symlrane (XNW), semse af japebessmess, stress kml stress-rebktel gamlctcams0 mervaus systen selktcve

\ek tree t ree (Nebkbeugk kbtermcfabck)

Kmtercar

Yevctkbczcmd kml stcnubktcmd, jebpfub far kpktjy,

tjkbknus,

gbekmscmd, mervaus exjkustcam, kml sjag`

Jypatjkbknus


EWWEM\CKB ACB


6;

XA\EM\CKB GJKYKG\EYCW\CG GJKY KG\EYCW\CG XWSGJA-ENA\CAMKB KG\CAM KML WUXXAY\ NCLLBE MA\EW

Gkrrat seel (Lkugus gkratk)

Kmtercar

Ekses kmxcety, kpktjy, gkbns expercemge af stress,

tjkbknus,

gamfuscam, cmkicbcty ta nave am, cmlegcscam, nemtkb

Jypatjkbknus

kml enatcamkb exjkustcam, mervaus systen s ysten selktcve, revctkbczcmd0 kcls nemtkb gbkrcty

Gjknancbe, Dernkm (Nktrcgkrck regutctk)

Kmtercar

Ekses kmxcety, gkbns expercemge af stress,

tjkbknus,

jeklkgjes, cmsanmck, ncdrkcme, naal swcmds,

Jypatjkbknus

mervaus temscam, prenemstrukb symlrane (XNW)0 nemtkb (gkbns km kgtcve ncml) kml mervaus systen selktcve

Gjknancbe, Yankm (Gjknkenebun maicbcs, Kmtjencs Kmtj encs maicbcs)

Kmtercar

Ekses kmder, kmxcety, gkbns expercemge experce mge af

tjkbknus,

stress, fekr, jyperkgtcvcty, cnpktcemge, cmsanmck,

Gypress (Gupressus senpervcrems)) senpervcrems

Kmtercar

Ekses kmder, kmxcety, gamfuscam kml cmlegcscam,

tjkbknus,

lwebbcmd am umpbekskmt evemts, drcef kml

Jypatjkbknus, crrctkicbcty, prenemstrukb symlrane (XNW), Knydlkbk

restbessmess, sabkr pbexus temscam0 nemtkb, enatcamkb kml mervaus systen selktcve

Jypatjkbknus, ierekvenemt, cnpktcemge, cmkicbcty ta nave am, Knydlkbk/

crrctkicbcty kml cmtaberkmge, bkg` af gamgemtrktcam,

Jcppagknpus

mervaus temscam, prenemstrukb symlrane (XNW)0 redubktes kutamancg mervaus systen, stress kml stress-rebktel gamlctcams, umgamtrabbel grycmd0 selktcve

Derkmcun Yase Kmtercar (Xebkrdamcun tjkbknus, drkveabems Jypatjkbknus raseun)

Iatj selktcve kml stcnubkmt. Ekses kmxcety, lepresscam kml baw naal, jeklkgjes, oekbausy, mervaus temscam, nemapkuskb praibens, naal swcmds, meura-ikbkmgcmd, prenemstrukb symlrane (XNW), sabkr pbexus ikbkmge, stress kml stressrebktel gamlctcams0 upbcftcmd, emlagrcme stcnubkmt (jarname-bcè).

69


EWWEM\CKB ACB

Bkvemler (Bkvkmlubk kmdustcfabck Ncbb, Bkvkmlubk verk L.G. ssp.), ssp.), Bkvemler Wpcè (Bkvkmlubk bktcfabck)


XA\EM\CKB GJKYKG\EYCW\CG GJKY KG\EYCW\CG XWSGJA-ENA\CAMKB KG\CAM KML WUXXAY\

Kmtercar

Welktcve kt baw lase, stcnubkmt stcnubk mt kt jcdj0 ekses

tjkbknus,

kdctktcam, kmder, kmxcety, lepresscam, drcef kml

Jypatjkbknus, ierekv ierekvenemt, enemt, jeklkgjes, cmsanmck, crrctkicbcty Knydlkbk

kml cmtaberkmge, nkmcg lepresscam (prafesscamkb suppart requcrel), naal swcmds, mervaus temscam, pkmcg, prenemstrukb symlrane (XNW), semse af japebessmess, sjag`, sabkr pbexus temscam, stress kml stress-rebktel gamlctcams, suspcgcam IKWE MA\EW

Frkm`cmgemse (Iaswebbck gkrtercc)

Kmtercar

Ekses kmder, kmxcety, gamfuscam kml cmlegcscam,

tjkbknus,

lepresscam kml baw naal, lwebbcmd am umpbekskmt

Jypatjkbknus, evemts, fekr kml pkrkmack, drcef kml ierekvenemt0 ier ekvenemt0 Knydlkbk/

jebps bet da af umwkmtel tjaudjts kml nenarces,

Jcppagknpus

jyperkgtcvcty, cnpktcemge, cmkicbcty ta nave am, crrctkicbcty kml cmtaberkmge, naal swcmds, mervaus temscam, pkmcg kttkg`s (gkbns kml rebkxes irektjcmd), prenemstrukb symlrane sy mlrane (XNW), resemtnemt kml kml lcskppacmtnemt, sklmess kml lespkcr0 selktcve, supparts nelctktcam kml fcmlcmd cmmer trkmqucbcty

Xktgjaubc (Xadastenam gkibcm Iemtj. gkibcm Iemtj. ) )

Kmtercar

Welktcve kt baw lase stcnubkmt kt jcdj, ekses kpktjy,

tjkbknus,

gamfuscam kml cmlegcscam, lepresscam kml baw naal,

Jypatjkbknus

mervaus exjkustcam, mervaus temscam, pkmcg kttkg`s, prenemstrukb symlrane (XNW), stress kml stressrebktel gamlctcams0 emlagrcme emlagrcme stcnubkmt, supparts suppar ts nelctktcam kml k semse af spcrctukbcty

Yase Atta (Yask lknksgemk, Yask gemtcfabck)

Kmtercar

Welktcve kt baw lase, stcnubkmt kt jcdj, ekses

tjkbknus,

kdctktcam, kmder, kmxcety, lepresscam (espegckbby

Jypatjkbknus, pastmktkb) kml baw naal, fekr kml pkrkmack, drcef Knydlkbk

kml ierekvenemt (kml semse af bass), jktrel, jeklkgjes (temscam kml jarnamkb), jypersemsctcvcty, jypersemsct cvcty, cmsanmck, oekbausy, ncdrkcme, mervaus temscam, pkmcg kttkg`s, prenemstrukb symlrane (XNW), resemtnemt kml lcskppacmtnemt, sklmess kml lespkcr lespkcr,, stress kml stress-rebktel gamlctcams0 emlagrcme stcnubkmt (jarname-bcè),, kpjralcsckg (jarname-bcè)


EWWEM\CKB ACB


Wpcèmkrl Kmtercar (Mkrlastkgjys tjkbknus, oktknkmsc oktknkm sc L.G. L.G.,, Jypatjkbknus Mkrlastkgjys drkmlcfbark L.G. ) )

67

XA\EM\CKB GJKYKG\EYCW\CG GJKY KG\EYCW\CG XWSGJA-ENA\CAMKB KG\CAM KML WUXXAY\

Ikbkmges synpktjetcg mervaus systen wctj pkrksynpktjetcg mer vaus systen (tamcg ta tje synpktjetcg mervaus systen, redubktes tje pkrksynpktjetcg mer vaus systen)0 systen)0 draumlcmd0 ekses kmxcety, gkbns restbessmess, dr cef kml ierekvenemt, jktrel, jeklkgjes kml ncdrkcme, jyperkgtcvctyy, jysterck, cnpktcemge, cmsanmck, jyperkgtcvct cmtaberkmge, crrctkicbct y, mervaus cmlcdestcam, mervaus temscam, pkmcg kttkg`s, XNW, nemapkuskb synptans, stress kml stress-rebktel s tress-rebktel gamlctcams0 selktcve

Vetcvert (Vetcverck zczkmacless B. zczkmacle Wtkpf.)

Kmtercar

Yeluges synptans af wctjlrkwkb wjem gancmd

tjkbknus,

aff nelcgktcam (espegckbby trkmqucbbczers), ikbkmges

Jypatjkbknus, tje gemtrkb mervaus mer vaus systen, ekses kmxcety, Knydlkbk

gamfuscam kml cmlegcscam, leicbct y, lepresscam, jyperkgtcvctyy, jypersemsctcvct y, cnpktcemge, jyperkgtcvct cmsanmck, nemtkb exjkustcam, mervaus systen selktcve, mervaus temscam, pkmcg kttkg`s, prenemstrukb symlrane s ymlrane kml nemapkuskb synptans, stress kml stress-rebktel stress-r ebktel gamlctcams, selktcve, ekrtjcmd, kml draumlcmd

\je mext lckdrkn pravcles km ‒kt k dbkmge„ avervcew af Weremcty Essemtckb Acbs– nubtc-lymkncg qukbctces. \jcs ducle, ar nkp, pbkges tje acbs cmta fumgtcamkb gktedarces iksel am tjecr prelancmkmt kgtcams“fran pjyscabadcgkb ta psygja-enatcamkb ta tjecr knicemt kestjetcg kml jelamcstcg perfune qukbctces“wjcgj wcbb kcl yau cm qucg`by kml ekscby sebegtcmd km kppraprckte essemtckb acb far k dcvem requcrenemt.

6<


TJK\ WEYEMC\S EWWEM\CKB ACBW AFFEY (tapcgkb mam-arkb kml emvcramnemtkb use amby) XWSGJABADCGKB Bcnicg Wysten? naal, enatcam, jarnames

K m t cl e p r es s k m t

Mer vaus Wtktes

K m t ck m x ce t y

J a r n a m e W t c n u b k t c md

Gjknancbe

Gkrrat seel

Gjknancbe,

Yepralugtcve Yepralugtcv e systen

(Yankm)

Frkm`cmgemse

(Yankm,

Yase derkmcun

Bkvemler

Bkvemler

Dernkm)

Yase

Yase

Wpcèmkrl

Frkm`cmgemse

Cmsubcm Wtcnubkmt4

Vetcvert

Bkvemler

(Kmtclckietcg)

Nkmlkrcm

Gkrrat seel

Xktgjaubc

Yase derkmcun

Xetctdrkcm

Xkrksynpktjetcg

Vetcvert

Wee Mervaus Wtktes

KNICKMGE / KEW\JE\CG

Yaan Vk par czer

Nast Weremcty Essemtckb Acbs, kml espegckbby cm demerkb? Fructs

Xer fun e W cmd be A cb

I b em l s (9, 7, ar < tadetjer)

Essemtckb Acbs

Gkoeput

Xktgjaubc

Gjknancbe

Yase

Gypress Frkm`cmgemse

Fbawers Taals

Kisabutes Kisabu tes

Dkbikmun

Yescms

Yase

Yase derkmcun Bkvemler Nkmlkrcm Xktgjaubc Xetctdrkcm Yase Vetcvert


65

EZXBAYCMD \JE XWSGJA-ENA\CAMKB KML XJSWCABADCGKB EFFEG\W AF EWWEM\CKB ACBW

\je irkcm cs respamscve ta extermkb semsary cmput kml meurabadcgkb stcnubktcam, kml fkgcbctktes cmtermkb janeastkscs, emvcramnemtkb kwkremess, gamsgcausmess af k leeper semse af iecmd, kml rebktcamsjcps wctjj atjer peapbe kml tje ex wct exterm termkk b warbl warbl.. Frkd Frkdrk rkmge mge lete letegtcam gtcam tr trcdcdders muneraus meurabadcgkb, pjyscabadcgkb, enatcamkb, kml jelamcstcg respamses kt tje skne tcne, wjcgj kre lcffcgubt ta lcsemtkmdbe. Tjcbe jaw essemtckb ct nky ie very lcffcgubt ta prave ar expbkcm spegcfcgkbby jaw essemtckb acbs kffegt tje irkcm, tjecr vkparczcmd alaraus nabegubes la cmstcdkte (ta vkrycmd ledrees) meurabadcgkb respamses tjkt kppekr ta kffegt naal, enatcam, nenary, gamgemtrktcam, kml gadmctcam (ectjer vck cmjkbktcam ar gcrgubktary kisarptcam), evem cf tjcs cmfbuemge cs amby tenparkry. Nekmwjcbe, resekrgj kml lebcierktcam gamtcmues cm k quest far ietter umlerstkmlcmd. Cmleel, tjere kre muneraus stulces (nkcmby gamlugtel iy ar am iejkbf af tje faal kml nkmufkgturcmd, gasnetcg, kml pjkrnkgeutcgkb cmlustrces) expbarcmd tje psygjatjerkpeutcg effegts af essemtckb acbs am kttemtcam, gamgemtrktcam, pralugtcvcty, nemtkb-enatcamkb stcnubktcam kml selktcam, naal stktes (kmxcety, lepresscam, kdctktcam, restbessmess), nenary, kml cmsanmck. Weverkb stulces kre lesgrciel jere, kbamd wctj tjecr gamgbuscams ta lkte. Wtulces uscmd kmcnkbs, sugj ks ncge, kbtjaudj etjcgkbby gamtraver suioegtcve psygja-enatcamkb sckb, ebcncmkte nkmy patemtckbby cmfbuemtckb suioegtcve psygja-enatcamkb vkrckibes wjem expbarcmd expbarcmd tje ikscg pjyscabadcgkb pjyscabadcgkb kml iejkvcarkb effegts ef fegts af essemtckb acbs, kml pravcle very usefub cmlcgktcams. Jawever, tjese stulces la mat ganpbeteby refbegt tje rekb ganpbexctces af true-bcfe sgemkrcas wjem kppbcel ta junkms, junk ms, wjere tje t je clcasymgrktcg psygja-enatc ps ygja-enatcamkb amkb kml jelamcstcg respamses ta essemtckb acbs gamtrciute ta tje autgane af tjecr kgtcams, ar, gamverseby, tje ganpbex cmfbuemge essemtckb acbs kgtukbby jkve am tje cmlcvclukb–s psygje, gadmctcam, kml pjyscabadcgkb fumgtcam (tje cmscle-aut, autscle-cm respamse).

66


Cm tjecr ;337 stuly ‒Frkdrkmge Ganpaumls kml Essemtckb Acbs wctj Welktcve Effegts upam Cmjkbktcam,„ testcmd tje kicbcty af essemtckb acbs ta gkbn natcbcty (spamtkmeaus navenemt) cm ncge, Iugjikuer kml kssagcktes gamfcrnel tje selktcve effegts af bkvemler, merabc (arkmde ibassan), bcmkbaab, bcmkbyb kgetkte (csabktel gjencgkb ganpamemts), kml gctramebbk wjem cmjk c mjkbel bel kt baw gamge gamgemtrktcam mtrktcam (ibaal sknpbes revekbel tje kisarptcam af frkdrkmge ganpaumls), kml gamgbulel tjkt ‒tje resubts gamtrciute ta tje garregt cmterpretktcam af tje tern ‚kranktjerkpy– (c.e. k stcnubktcmd ar selktcve effegt am tje iejkvcar af cmlcvclukbs upam cmjkbktcam af frkdrkmge ganpaumls).„ : K scncbkr stuly gamlugtel iy @avkr et kb. cm ;3:4 lenamstrktel tje selktcve effegt af rasenkry essemtckb acb am tje baganatar kgtcvcty af ncge kfter cmjkbktcam, wjcgj tjey kttrciutel cm pkrtcgubkr ta ;,:-gcmeabe, k ganpamemt af rasenkry letegtel cm ibaal sknpbes past expasure.3 Cm kmatjer stuly cmvabvcmd ;<< junkm suioegts cm 9887, Nkr` Nass, jekl af Martjunirck Umcverscty–s psygjabady lepkrtnemt, kml kssagcktes ganpkrel tje effegts af essemtckb acbs af rasenkry kml bkvemler am gadmctcam kml naal cm ame suioegt draup kml ma essemtckb acb cm tje gamtrab draup, ta test nenary kml nemtkb kbertmess. \je pkrtcgc pkmts were kwkre af tje tks` tjey were perfarncmd per farncmd,, iut were mat kwkre tjkt essemtckb acbs farnel pkrt af tje stuly. \je essemtckb acbs were lcffusel cmta tje emvcramnemt wjcbe regcpcemts were emdkdel cm vkrcaus gadmctcve tks`s. \jey fauml tjkt essemtckb acbs af bkvemler ( Bkvkmlub ( Bkvkmlubkk kmdustcfabck)) kml rasenkry ( Yasnkrbmus aff kmdustcfabck a ffcgcmkbcs cgcmkbcs)) scdmcfcgkmtby kffegtel kspegts af gadmctcam perfarnkmge. Bkvemler legreksel tje perfarnkmge af war`cmd nenary, cnpkcrcmd kbertmess kml retemtcam tcne far iatj nenary kml kttemtcam-iksel tks`s, wjcbe rasenkry cnpravel tje qukbcty kml speel af war`cmd nenary kml segamlkry nenary, kml cmgreksel kbertmess0 iatj bkvemler kml rasenkry repartelby kbsa pralugel feebcmds af gamtemtnemt lurcmd tks`s.;8 Cm k suisequemt snkbber stuly cm 98;9, Nass kml Abcver recterktel tjcs fcmlcmd wjem testcmd far speel, kggurkgy, kml evkbuktcam af naal lurcmd nktjenktcgkb tks`s wjere twemty-twa suioegts were expasel ta rasenkry essemtckb acb, aiservcmd garrebktcam


64

ietweem tje jcdjer bevebs af ;,:-gcmeabe (k gjencgkb ganpamemt af rasenkry fauml cm ibaal sknpbes past test) kml cnpravel perfarnkmge. ;; Jawever, Cbnierder kml kssagcktes– stuly, ‒\je Cmfbuemge af Essemtckb Acbs am Junkm Kttemtcam,„ fauml ma scdmcfcgkmt lcfferemge cm terns af gare kttemtcamkb fumgtcam cm tje presemge af essemtckb acbs, iut lcl aiserve ganpbex garrebktcam ietweem suioegtcve evkbuktcam af suistkmges kml aioegtcve tks` perfarnkmge. \jcs gamsequemtby bel ta tjecr suddestcam tjkt tje effegts af essemtckb acbs (cm tjcs gkse, pepperncmt, oksncme, oksnc me, kml ybkm ybkmdd ybkmd ybkmd)) ar tjecr ganpamem ganpamemts ts (;,:-gc ;,:-gcmeabe, meabe, nemtjab) am ikscg farns af kttemtcamkb iejkvcar kre kgtukbby nkcmby psygjabadcgkb , expegtktcam af kml tjkt k suioegt–s expegtktcam af km alar nky kffegt natcvktcam kml suisequemt iejkvcar, evem wjem nereby suddestcve. ;9 Cm jcs 988; pkper am ‒Kttemtcam Lefcgct kml Jyperkgtcvcty Lcsarler (KLJL),„ \erry W. Frcelnkmm, N.L., exkncmel tje effegtcvemess af kmdustcfabck stcfabck), essemtckb acbs af bkvemler ( Bkvkmlub ( Bkvkmlubkk kmdu ), gelkrwaal (Gelrus (Gelrus ktbkmt ktb kmtcgk cgk), zczkmcacles), wjcgj were kppbcel ), kml vetcvert (Vetcverck (Vetcverck zczkmcacles), ta cnprave tje fagus kml kttemtcam af gjcblrem kdel ietweem scx kml faurteem yekrs lckdmasel ks presemtcmd wctj KLJL (Kttemtcam Lefcgct Jyperkgtcve Lcsarler). EED (ebegtra-emgepjkbadrkpj) equcpnemt wks usel ta neksure ietk kml tjetk irkcm wkve kgtcvcty cm kreks af tje irkcm iefare kml kfter k tjcrty-lky percal af expasure ta ame af tje tjree essemtckb acbs suioegts were ksèl ta cmjkbe, jablcmd tje apem iattbe mext ta tje mastrcbs kml tk`cmd tjree leep irektjs, tjree tcnes per lky0 tje pbkgeia draup regecvel ma trektnemt. \je resubts lenamstrktel scdmcfcgkmt cnpravenemt cm irkcm kgtcvcty kml relugtcam af synptans af KLJL far vetcvert (;88%), sbcdjtby bess far gelkrwaal (:7%) kml ma kppkremt cnpravenemt far bkvemler (57%), suppartcmd Nass et kb.–s 9887 expercnemtkb expercne mtkb fcmlcmd.;7 Cm tjecr 9889 stuly ‒Kranktjerkpy ks k Wkfe kml Effegtcve \rektnemt far tje Nkmkdenemt af Kdctktcam cm Wevere Lenemtck,„ @cmd–s Gabbede Bamlam prafessar Gbcve D. Ikbbkrl et kb. fauml tjkt nebcssk (benam ikbn) essemtckb acb, wjem kllel ta k ikse batcam kml kppbcel twcge k lky ta tje krns kml fkges af sevemty-twa eblerby suioegts wctj severe

6:


lenemtck, scdmcfcgkmtby cnpravel tjecr kdctktcam0 tje pbkgeia draup regecvel tje skne trektnemt, uscmd sumfbawer acb cm pbkge af tje nebcssk (benam ikbn) cm tje batcam. Kbtjaudj tjcs trektnemt wks kppbcel cm k tapcgkb batcam ta tje s`cm, suioegts were kbsa expasel ta cmjkbktcam af tje Nebcssk iegkuse tje batcam wks kppbcel ta tje fkge, tjerefare, umler tjecr mases.;< Ebkcme Xerry, prafessar af meuragjencgkb pktjabady kt Mewgkstbe Umcverscty, cm k revcew exkncmcmd tje effegtcvemess af kranktjerkpy far tje trektnemt af lenemtck, repartel cm 98;< tjkt kppbcgktcam af bkvemler kml benam ikbn (nebcssk) cmgreksel fumgtcamkb kicbctces kml gannumcgktcam kml legreksel lcffcgubt iejkvcar. Xerry kbsa repartel tjkt k ibeml af bkvemler, nkroarkn, pktgjaubc, kml vetcvert kppbcel cm k grekn ta tje s`cm af eblerby pktcemts (kdkcm, gamsclercmd tje effegts af cmjkbktcam) cmgreksel tjecr kbertmess, gamtemtnemt kml kicbcty ta sbeep kt mcdjt, kml relugel bevebs af kdctktcam, wctjlrkwkb, kml wkmlercmd.;5 Cm k 98;9 stuly, ‒Wjart-\ern Wtuly am tje Effegts af Yasenkry am Gadmctcve Fumgtcam cm km Eblerby Xapubktcam,„ Kmlrew Xemdebby et kb. fauml tjkt rasenkry (cm lrcel, pawlerel, jerikb farn), wjem gamsunel arkbby cm baw lase (458 nd) scncbkr ta cts usukb gubcmkry gamsunptcam, cnpravel tje speel af nenary cm twemty-ecdjt eblerby suioegts (kverkde kde sevemty-fcve yekrs), iut tjkt kt jcdj lase (6,888 nd) ct scdmcfcgkmtby cnpkcrel nenary fumgtcam (tjus jcdjbcdjtcmd kbsa tjkt tje lase, ar qukmtcty, cs scdmcfcgkmt far tje wjabe jeri, iut espegckbby far essemtckb acbs, wjcgj gamscsts af gamgemtrktcam af tje pbkmts vabktcbe ganpamemts0 amby very snkbb knaumts af essemtckb acb kre megesskry ta pragure alar letegtcam kml k patemtckb gepjkbcg respamse).;6 Wpeel af nenary cs usel ks km cmlcgktar af cnpkcrel gadmctcve fumgtcam cm tje eblerby wjem testcmd far Kbzjecner–s lcsekse ar lenemtck. Cm Xsygjadercktr ktrcgs cgs cm 9883, Ocnia et kb. fauml tjkt k stuly puibcsjel cm Xsygjaderc rasenkry essemtckb acb wjem ganicmel, ar ibemlel, wctj benam essemtckb acb, kml bkvemler essemtckb acb wjem ibemlel wctj arkmde essemtckb acb, cnpravel persamkb arcemtktcam rebktel ta gadmctcve fumgtcam cm eblerby pktcemts lckdmasel wctj Kbzjecner–s lcsekse ar lenemtck. \jey


63

gamgbulel kranktjerkpy cs km effcgkgcaus mam-pjkrnkgabadcgkb tjerkpy wctj sane patemtck patemtckbb far cnpravcmd gadm gadmctcve ctcve fu fumgtcam, mgtcam, espegc espegckb kbby by far tjase wctj Kbzjecner–s.;4 kmese Oaurmkb af Xjkrnkg Xjkrnkgabady, abady, 9889, Jkze et kb. repartel Cm tje Okp tje Okpkmese am tjecr cmvestcdktcam af tje effegts af cmjkbktcam am synpktjetcg mervaus systen kgtcvcty cm marnkb klubt suioegts, neksurcmd ibaal pressure kml pbksnk gktegjabkncme bevebs fran ibaal sknpbes. Yesubts sjaw sjawel el tjkt ‒cmjkbktcam af essemtckb acbs, sugj ks ibkg` pepper acb, estrkdam acb, femmeb cmgrekse cm acb ar drkpefruct acb, resubtel cm k ;.5 ta 9.5-fabl cmgrekse cm rebktcve synpktjetcg kgtcvcty, ganpkrel wctj cmjkbktcam af km alarbess sabvemt (trcetjyb gctrkte)„ kml, ‒cm gamtrkst, frkdrkmt cmjkbktcam af rase acb ar pktgjaubc acb legrekse cm rebktcve synpktjetcg kgtcvcty,„ gamgbulcmd tjkt gkusel k <8% legrekse ‒frkdrkmge cmjkbktcam af essemtckb acbs nky nalubkte synpktjetcg kgtcvcty cm marnkb klubts.„;: Gjkmd kml Gjem (98;;) cmvestcdktel tje effegt af ierdknat essemtckb acb am tje kutamancg mervaus systen, nare spegcfcgkbby, ks km kmtclate ta tje psygja-pjyscabadcgkb gamsequemge af stress expercemgel cm tje war`pbkge. Wuioegts were expasel ta tje essemtckb acb, wjcgj wks lcspemsel cm km essemtckb acb camczer lcffuser ar sprky, far tem ncmutes. Ibaal pressure kml jekrt rkte were neksurel iefare, lurcmd, kml kfter expasure ta tje essemtckb acb. Yesubts cmlcgktel tjkt essemtckb acbs kppekr ta ‒lrcve kutamancg mervaus kgtcvcty tawkrl k ikbkmgel stkte.„ ;3 Cm k ;333 krtcgbe, ‒Alaurs kml Nemtkb Wtktes,„ O. Wtepjkm Oebbcme` suddests tjkt tje pjkrnkgabadcgkb negjkmcsn cs fkr bess lancmkmt wjem ct ganes ta kffegtcmd psygjabadcgkb stktes kml tjkt psygjalymkncg alar effegts, kbtjaudj lcffcgubt ta prave gamgbuscveby, nky ie iksel am? gkb negjkmcsn k) K quksc- pjkrnkgabadc quksc- pjkrnkgabadcgkb negjkmcsn cmfbuemgcmd tje gemtrkb mer vaus systen s ysten ar jarnam jarnamkb kb systens. i) K senkmtcg K senkmtcg negjkmcsn negjkmcsn kggaumtcmd far tje cmfbuemge af persamkb expercemges wctj gertkcm alars. g) K jelamcg vkbemge vkbemge negjkmcsn pravclcmd tje lcnemscam far pbekskmtmess far enatcamkb stktes. l) K pbkgeia K pbkgeia negjkmcsn, negjkmcsn, wjcgj cs iksel am suioegtcve expegtktcam. 98

48


\je fabbawcmd tkibe, klkptel fran Oebbcme`, cbbustrktes jcs fcmlcmds. GANXKYCMD XJKYNKGABADCGKB KML XWSGJALSMKNCG ALAY EFFEG\W CMFBUEMGCMD FKG\AY

XJKYNKGABADCGKB

WENKM\CG

JELAMC W\CG

XB KGEIA

Icabadcgkb Xersamkb Expercemge Gubturkb Expercemge Xersamkbcty Abfkgtary Kgucty Wtcnubus Gjkrkgtercstcg

Gj en cg k b

Alar

Ala r

Yep ut kt cam

Cm k nare regemt (98;7) lauibe-ibcml, pbkgeia-gamtrabbel gbcmc Yask sk gkb stuly, ‒Evkbuktcam af tje Effegt af Kranktjerkpy wctj Ya Lknksge Lkn ksgemk mk . . . .,„ wjcgj evkbuktel tje pergeptcam af past-surdery pkcm cm gjcblrem kdel tjree ta scx yekrs, Nkrykn Nkrafc et kb. aiservel scdmcfclknksgemk sgemk Ncbb.). gkmt relugtcam cm pkcm kfter lcffuscam af Yase ( Yask ( Yask lknk Wcxty-faur gjcblrem (wctj tje gamsemt af tjecr pkremt ar dukrlckm, kml etjcgkb gbekrkmge fran tje jaspctkb–s gbcmcgkb resekrgj lepkrtnemt) were rkmlanby lcvclel cmta twa draups (K kml I). \je gjcblrem cm draup K were dcvem tje essemtckb acb (rase) kml tje gjcblrem cm draup I were dcvem amby k gkrrcer acb, sweet kbnaml. Iatj draups atjerwcse regecvel exkgtby tje skne presgrciel past-surdcgkb gkre. K past-aperktcve pkcm kssessnemt (\XXXW“\allber Xresgjaaber Xastaperktcve Xkcm Wgkbe) wks gkrrcel aut ks saam ks tje gjcblrem were suincttel ta tjecr wkrl. \jem km eye pkl cmfusel wctj ame ar twa lraps af ectjer rase essemtckb acbs ar


4;

sweet kbnaml acb wks pbkgel ;9 cmgjes fran tje gjcbl–s jekl. \je pkcm kssessnemt wks repektel kt 7, 6, 3, kml ;9 jaurs kfter surdery. Kbtjaudj tjere wks cmctckbby bcttbe lcfferemge ietweem iatj draups kfter tje fcrst kssessnemt, kml kbtjaudj tjere wks sane relugtcam af past-aperktcve pkcm pkc m cm iatj draups aver tje test percal percal,, tje suisequemt kss kssessnemts essnemts lcl revekb scdmcfcgkmt legrekse cm tje kverkde sgare af pkcm cmtemscty far tje essemtckb acb draup. \jese gjcblrem were praikiby taa yaumd ta jkve farnubktel suioegtcve ar senktcg expegtktcam af tje sgemt. \je pbekskmt sweetmess af tje sgemt nky jkve stcnubktel k jelamcstcg/pbkgeia respamse. Jawever, tje alar nabegubes nky kbsa jkve stcnubktel km cmlepemlemt icabadcgkb/pjkrnkgabadcgkb rekgtcam taa. 9; NENAYS

Alar nenary cs nare temkgcaus ganpkrel wctj atjer semses (scdjt, sauml, taugj, jekrcmd). Nenary cs recmfargel, emjkmgel, kml nky bkst ar bcmder bamder wjere nubtcpbe semsary stcnubktcam aggurs kt tje skne tcne. \jcs cs espegckbby sa wjem bess gamsgcausby gamtrabbel gadmctcve pragesses,, wjcgj la mat cmvabve ouldnemt, lebcierkt pragesses lebcierktcam, cam, reksamc reksamcmd, md, ar rktcamkb evkbuktcam, kre iecmd perfarnel, sugj ks grektcve tks`s, bekrmcmd ar perfarncmd iy rate, kml sa am (tjcs war`s tje skne far medktcve kml pasctcve expercemges). \jus, kgtcvctces sugj ks nksskde, nelctktcam, vcsukbczktcam, vcsuk bczktcam, ar rebkx rebkxktcam ktcam tegjmcques nky ie pasctcveby emjkmgel kml expercemtckbby nenarkiby recmfargel wjem ganpbenemtkry essemtckb acbs kre vkparczel kt tje skne tcne (kml vcge versk). Ykgjeb Jerz, ksscstkmt prafessar cm tje lepkrtnemt af psygjcktry kml junkm iejkvcar kt Irawm Umcverscty, cs km expert am tje psygjabadcgkb sgcemge af snebb. Tjcbe expbarcmd tje rabe af alar-evaèl nenarces, sje scdmcfcgkmtby aiservel tjkt kmy sgemt tjkt evaès k jkppy kutaicadrkpjcgkb nenary far k dcvem cmlcvclukb jks tje patemtckb ta cmgrekse pasctcve enatcams, legrekse medktcve naals, bawer stress, kml legrekse cmfbknnktary cnnume respamses. Wje kbsa fauml tjkt alar-evaèl nenarces nky stcnubkte spegcfcg enatcams, sugj ks sebf-gamfclemge, natcvktcam, kml

49


vcdar. Jerz fauml tjkt nenarces ebcgctel iy alars kre nare enatcam enatcam-kbby patemt tjkm nenarces evaèl iy atjer semsary stcnubc, kml wjem skbcemt enatcam cs expercemgel lurcmd alar expasure, tje effegtcvemess af km alar nenary gue cs emjkmgel, cbbustrktel tjraudj aiservel cmgrekse cm kgtcvcty cm tje knydlkbk. 99 Cm k stuly cm 9888 am ‒Kranktjerkpy kml Gjcblrem wctj Bekrmcmd Lcffcgubtces,„ Vcg`y Xctnkm expbactel tjcs skbcemt gammegtcam ietweem sgemt kml nenary ta jebp jyperkgtcve gjcblrem nkmkde tjecr restbessmess, uscmd vcsukbczktcam kml sebf-nksskde lurcmd expasure ta sebegtel essemtckb acbs ta cmstcbb k semse af gkbnmess kml pekge tjkt gaubl ie regkbbel kml expercemgel bkter wjem lebcierkteby cmjkbcmd tje sgemt af tje skne essemtckb acb(s) ks k nenary gue, kppbcel kml usel ta gkbn tjecr iejkvcar kml ksscst tjecr fagus am tks`s. Xctnkm aiservel tjkt, ‒ct wks very matcgekibe tjkt iatj tje acbs kml tje rebkx rebkxktcam ktcam cnpra cnpravel vel gamgem gamgem-trktcam. Wtulemts lefcmcteby stkyel gkbner bamder kml regaverel qucg`by fran upsets. \jere were fewer lcsruptcams ta bessams.„ 97

7

Kpppb K pbyy c m d E s s e mt mtcc kb A cb cbss Wkfety Duclebcmes kml Cmlcgktcams far Ecdjt \jerkpeutcg Kpp K ppbcbcgk gktt ca camm Net Netja jals ls

\jere kre vkrcaus netjals af kppbycmd essemtckb acbs. Tjem kppbcel kppraprckteby, essemtckb acbs pase bcttbe rcs`. Jawever, wjcbe tjecr tjerk peutcg qukbctces quk bctces kre umlauitelby jcdj jcdjby by iemefcgckb, tjey kre iest usel cm bcnctel, gamtrabbel knaumts, espegckbby wjem kppbycmd tjen am k frequemt ar lkcby ikscs. Ks k demerkb rube, scx lraps af essemtckb acb per lky cs tje kppraprckte, skfe bcnct far epclernkb kppbcgktcams (vck perfune, nksskde, grekn, batcam, acmtnemt) ar lcregt abfkgtary kisarptcam (stekn cmjkbktcam ar snebbcmd strcp). C jkve aiservel tjraudj ny tjerkpeutcg prkgtcge tjkt, evem wjem kppbcel cm very snkb snkbbb knaumts knaumts,, essemtck essemtckbb acbs gkm pragure k very effegtcve respamse. \je fabbawcmd cmfarnktcam kppbces ta tje use af essemtckb acbs ks ganpkmcams far ncmlfubmess kml nelctktcam cm demerkb. WKFE KXXBCGK\CAM DUCLEBCMEW

C la mat klvagkte tje cmtermkb use af essemtckb acbs, umbess presgrciel iy k prafesscamkb prkgtctcamer wctj icanelcgkb, pjkrnkgeutcgkb, ar jerikbcst 47

4<

Kppbycmd Essemtckb Acbs

trkcmcmd. Kwkremess af tje gjencgkb cmterkgtcam kml pjyscabadcgkb effegts af essemtckb acbs cs cnperktcve. Essemtckb acbs kre jcdjby gamgemtrktel, vabktcbe, alcferaus al cferaus gjencgkbs, gjencgkbs , wctj w ctj tje prapemscty ta gkuse g kuse crrctktcam cr rctktcam kml semsctczktcam kml, far sane peapbe, kbtjaudj rebktcveby rkre, kbberdcg rekgtcam, cf mat kppbcel kppraprckteby (ar cf starel cmgarregtby). Xurgjkscmd Essemtckb Acb Fcrst, emsure tjkt yau purgjkse essemtckb acbs fran k reputkibe suppbcer wjase acbs kre fresj, garregtby pkg`kd pkg`kdel, el, kml kppra kppraprckteby prckteby bkiebel, kml wja gkm vaugj far tje cmtedr cmtedrcty cty af tje acbs tjey suppby (letkc letkcbs bs af tje saurge, bagktcam af drawtj, iatkmcgkb fkncby, Bktcm mkne, iktgj munier, skfety lktk cmfarnktcam, kml sa am). Acbs tjkt kre nugj gjekper tjkm kverkde kre patemtckbby mat demucme kml kre aftem klubterktel ar iubèl aut wctj cmfercar, bess expemscve gjencgkbs (equkbby, very expemscve essemtckb acbs kre aftem klubterktel wctj gjekper suistctute gjencgkbs ar essemtckb acbs ta cmgrekse prafct nkrdcms). Yekl tje bkiebs gkrefubby ta emsure tjkt iattbes ar pralugts gamtkcm ;88 pergemt pure essemtckb acbs. Kbsa, amby purgjkse essemtckb acbs starel cm knier ar ibue dbkss iattbes (ta prategt kdkcmst UV bcdjt lknkde) wctj k lrapper gkp (tjcs emsures gkrefub neksurenemt, cmjcicts rkpcl axclczktcam, prevemts spcbbkde, kml bcncts kggclemtkb cmdestcam iy gjcblrem0 ks` far gjcbl praaf bcls cf megesskry). Mever purgjkse ar use essemtckb acbs tjkt jkve ieem starel cm pbkstcg iattbes kml la mat purgjkse essemtckb acbs tjkt jkve ieem starel am ircdjtby bct, wkrn sjebves. Essemtckb acbs kre jcdjby fbknnkibe, sa sjaubl ie èpt kwky fran fcre (gkmlbes etg.) kml saurges af cmtemse jekt. Wegaml, iefare use, emsure tjkt yau `maw kiaut tje gjencgkb kml tjerkpeutcg prapertces af kml kppbcgkibe gamtrk-cmlcgktcams kml gkutcams cm rebktcam ta tje essemtckb acb(s) yau cmteml ta kppby. Xktgj \estcmd Xktgj testcmd cs k pregkutcamkry neksure ta emsure tje skfe kppbcgktcam af km essemtckb acb ar ibeml af essemtckb acbs. Ct cs mat megesskry kml waubl


45

ie cnprkgtcgkb ta gkrry aut k pktgj test every tcne km essemtckb acb wks gamsclerel far use. Jawever, tjere kre cmlcgktars tjkt gkm ducle tjcs klvcskibe wjere gjacge. Far exknpbe, k exknpbe, k pktgj test cs klvcskibe wjere tjere cs? K jcstary af semsctcvcty ar kbberdy ta perfunes, s`cmgkre, ar jausejabl pralugts, netkbs ar gjencgkbs, kml sa am. l K preexcstcmd gamlctcam sugj ks egzenk, kstjnk, lernktctcs, ar jky fever. l Wemsctcvcty ar kbberdy ta k pkrtcgubkr pbkmt, ks ct cs bcèby tjkt tje essemtckb acb fran tjkt pbkmt wcbb trcdder k scncbkr evemt. l Wemsctcvcty ar kbberdy ta pkrtcgubkr faals ar pragessel faal kllctcves (e.d. muts, seels, gctrus fructs, jeris, krtcfcgckb fbkvarcmd, gabarcmd, ar preservktcves). l Gurremt ar regemt bamd-tern gjramcg cbbmess (wekèmel cnnume systen). l

Cf kmy af tjese cmlcgktcams kre presemt, k pktgj test sjaubl ie gamlugtel, fabbawcmd tjese duclebcmes? ; ta 9 lraps af essemtckb acb, ar ibeml af essemtckb acbs, sjaubl ie lcbutel cm tje gjasem gkrrcer nelcun (vedetkibe acb, sugj ks drkpeseel ar abcve acb, ar atjer gkrrcer nelcun tjkt yau cmteml ta use ta kppby tje essemtckb acb, sugj ks umsgemtel grekn ar batcam“ks k pregkutcam, kvacl uscmd mut acbs sugj ks kbnaml, wkbmut, kml jkzebmut far tjcs prebcncmkry test) Tksj ksj kml lr lryy tje krek af s`c s`cm m sebegte sebegtell far tje pktgj test (far l T exknpbe, tje fabl af tje krn kt tje ebiaw, tje wrcst, tje upper farekrn). l Kppby tje essemtckb acb(s) nelcun ncx ta tje test krek uscmd k icaledrklkibe gattam iul ar swki. l Aggbule (gaver) test krek wctj k mam-kbberdemcg ikmlkde. l Bekve far 9< ta <: jaurs. l Kvacl gamtkgt wctj wkter far tje lurktcam af tje test. l

46


Yenave ikmlkde kml aiserve test krek far scdm af crrctktcam, duclel iy tje Cmtermktcamkb Gamtkgt Lernktctcs Yesekrgj Draup (CGLYD) pktgj test sgkbe dcvem iebaw. l Cf tjere cs ma rekgtcam, ar ncbl relmess (tje ikmlkde gkm gkuse ncbl relmess, wjcgj sjaubl gbekr amge tje ikmlkde cs renavel), gamtcmue ta use tje ncxture ks cmtemlel. l Cf tje test autgane cs pasctcve (7 ta 5 am tje CLYD sgkbe), la mat use. Ar retest ekgj essemtckb acb sepkrkteby cf k ibemlel ncxture wks kppbcel ta clem clemtcf tcfyy wjcgj wj cgj ame wks tje kmtkdamcst0 k mtkdamcst0 tjem kloust k loust tje ibeml kggarlcmdby. l

Cmtermktcamkb Gamtkgt Lernktctcs Yesekrgj Draup (CGLYD) Xktgj \est Wgkbe ;. Ma rekgtcam. 9. Lauitfub rekgtcam? ncbl relmess. 7. Tek` pasctcve rekgtcam? rel kml sbcdjtby tjcgèmel s`cm. <. Wtramd pasctcve rekgtcam? rel swabbem s`cm wctj cmlcvclukb snkbb wktery ibcsters. 5. Extrene pasctcve rekgtcam? cmtemse relmess kml swebbcmd wctj gakbesgel bkrde ibcsters ar spreklcmd rekgtcam (extemlcmd ieyaml tje krek af kppbcgktcam). 6. Crrctkmt rekgtcam? rel s`cm cnpraves amge pktgj cs renavel. Far nare cmfarnktcam, vcsct www.cglrd.ard.

Essemtckb Acbs“Gkutcams ta Aiserve ;. La mat swkbbaw ar tkè essemtckb acbs cmtermkbby. 9. La mat kppby essemtckb acbs mekt (fubb stremdtj) am tje s`cm (kbwkys lcbute cm k vedetkibe acb ar atjer gkrrcer nelcun sugj ks umsgemtel grekn, batcam, ar acmtnemt). Umlcbutel lernkb kppbcgktcam af essemtckb acbs gkm bekl ta crrctktcam kml


semsctczktcam. Bkvemler kml tek tree essemtckb acbs kre tje exgeptcam ta tjcs rube, kml tjey kre aftem usel ks fcrst kcl renelces far cmsegt stcmds, ncmar iurms ar s`cm kirkscams, ar ncbl s`cm cmfegtcams. Wtcbb, repektel bamd-tern tapcgkb kppbcgktcam af tjese acbs cs mat klvcskibe lue ta tje rcs` af semsctczktcam (cm wjcgj repektel kppbcgktcam resubts cm tje pradresscve knpbcfcgktcam af k respamse respamse). ). 7. @eep aut af tje rekgj af gjcblrem (suppbcers wcbb pravcle gjcbl praaf bcls cf requestel) kml kwky fran pets. <. Kggclemtkb cmdestcam? La mat cmluge vanctcmd. Lrcm` fubb-fkt ncb`. Wee` nelcgkb klvcge cnnelckteby. @eep tje iattbe tje essemtckb acb wks starel cm far clemtcfcgktcam (bkieb sjaubl jkve Bktcm mkne, iktgj ma., sebb-iy lkte etg.0 tje iattbe wcbb jkve trkges af tje acb). 5. Eyes? Essemtckb acbs gkm ie trkmsferrel fran fcmders ta tje eyes (kbwkys wksj yaur jkmls kfter uscmd ar jkmlbcmd essemtckb acbs). Cf mekt essemtckb acb emters yaur eyes, cnnelckteby fbusj fbusj wctj vedetkibe acb ar fubb-fkt ncb`, tjem rcmse tjaraudjby wctj gbekm, wkrn wkter. Wanetcnes lcbutel essemtckb acbs emter tje eyes lurcmd stekn cmjkbktcam, iktjcmd, ar sjawercmd0 cf tjcs jkppems, cnnelckteby fbusj eyes wctj gbekm wkrn wkter. Cm ectjer gkse, see` nelcgkb klvcge cnnelckteby cf cf crrctktcam ar stcmdcmd perscsts kfter fbusjcmd tje eye(s). 6. W`cm rekgtcam? Kppby vedetkibe acb ta lcbute tje essemtckb acb am tje s`cm, tjem tjaraudjby wksj tje krek wctj mamperfunel sakp (bcqucl sakp cf passcibe) kml rcmse wctj wkrn wkter ta renave kmy trkge af sakp kml tje essemtckb acb. Lry tje krek tjaraudjby kml kppby km umsgemtel ikse grekn (vedetkibe acb ar evem iutter cf matjcmd ebse cs kvkcbkibe) ta saatje crrctktcam cf kppraprckte. 4. Amby purgjkse fran reputkibe suppbcers (wja wcbb pravcle skfety lktk cmfarnktcam).

44

4:


:. Amby purgjkse essemtckb acbs starel cm knier ar lkr` ibue dbkss iattbes wctj lrapper tap bcls (ta emsure gkrefub neksurenemt, prevemt spcbbkde ar kggclemtkb cmdestcam). 3. Gjeg` tje sebb-iy lkte iefare use kml nkè k mate af tje lkte af purgjkse (essemtckb acbs axclcze rkpclby wjem expasel ta axydem cm tje ktnaspjere. \jey tjerefare jkve k bcnctel sjebf bcfe)? 9 yekrs cf umapemel, ; yekr amge apemel (gctrus acbs, sugj ks nkmlkrcm, 6 namtjs amge apemel). ;8. Mever ‒tap-up„ k iattbe af essemtckb acb wctj nare essemtckb acb amge apemel far use. ;;. Lcsgkrl snkbb knaumts af essemtckb acb beft cm k iattbe ar gamtkcmer, umbess rkpclby usel up fran tje nanemt af fcrst apemcmd tje iattbe. ;9. Yepbkge bcls cnnelckteby kfter use (ta sbaw lawm axclczktcam). ;7. Wtare cm k gaab lkr` pbkge, kwky fran saurges af jekt kml lcregt sumbcdjt (preferkiby k frclde“kbtjaudj sane acbs, sugj ks rase atta, wcbb sabclcfy wjem very gabl, tjey wcbb returm ta k bcqucl stkte kt raan tenperkture). ;<. Tcpe up spcbbkdes cnnelckteby (essemtckb acbs wcbb lcssabve/ lknkde pabystyreme, pbkstcg, vkrmcsj, pkcmt, kml pabcsjel kml bkncmktel surfkges).

Neksurcmd Essemtckb Acbs Ct cs very cnpartkmt ta neksure essemtckb acbs gkrefubby, ks tjey kre prame ta gkuse s`cm kml nugaus nenirkme crrctktcam kml semsctcvcty cf aver usel ar cmkppraprckteby kppbcel. Neksurenemt pergemtkdes gkm seen qucte ganpbcgktel, espegckbby gamsclercmd tjkt lrapper-tap sczes vkry, remlercmd kisabute kggurkgy cnpasscibe. Jawever, cm tje cmterest af skfety, essemtckb acb qukmtctces la meel ta ie namctarel. \jerefare, ks k ‒rube af tjuni ducle,„ kssune tje kverkdes set aut cm tje neksurenemt ducle am pkde 43.


43

Ycs` af semsctcvcty ar crrctktcam rekgtcams cmgrekses wjere bkrde knaumts af essemtckb acb kre kppbcel ta very snkbb kreks af s`cm“kppbycmd scx lraps af essemtckb acb cm k gkrrcer nelcun ta tje wjabe ialy tjraudj nksskde wcbb jkve medbcdcibe crrctkmt effegt, yet tje skne qukmtcty af essemtckb acb kppbcel ta k snkbb krek af s`cm gkm ie crrctkmt, pkrtcgubkrby cm semsctcve kreks sugj ks tje fkge, umler krns, kml sa am. Use ma nare tjkm ame ar twa lraps af essemtckb acbs cm k gkrrcer nelcun am bagkbczel kreks af s`cm. @eep tjcs cm ncml wjem nk`cmd fcrst kcl acmtnemts ar fkge grekns ar batcams. Tjem nk`cmd fkge grekns kml sa am far redubkr use, reluge tje knaumt af essemtckb acbs cmgbulel, gjkmde tje essemtckb acb sebegtcam fran tcne ta tcne, kml jkve ‒ma essemtckb acb„ irek`s aggkscamkbby.

Neksurenemt Ducle 5 nb (kppraxcnkteby 8.;4 fb az) (iattbe) > ;88 lraps af essemtckb acb ;8 nb (kppraxcnkteby 8.7< fb az) (iattbe) > 988 lraps af essemtckb acb

Nkxcnun knaumt af essemtckb acb per 9<-jaur percal > 6 ta ;8 lraps (jekbtjy klubt“see pkde :8). Kppby far twa ta tjree wee`s amby, fabbawel iy ame wee`–s kistcmemge, kml gjkmde essemtckb acb(s) sebegtcam redubkrby. \je fabbawcmd ducle wcbb jebp yau ta war` aut tje pergemtkde af k ibeml af essemtckb acbs kml k gkrrcer nelcun sugj ks vedetkibe acbs, grekns, batcams, acmtnemts, kml debs.

Xrapartcams af Essemtckb Acb kml Gkrrcer Nelcun > Ibeml Xergemtkde ; lrap af essemtckb acb cm 5 nb af gkrrcer nelcun > ;% ibeml 9¾ lraps af essemtckb acb cm 5 nb af gkrrcer nelcun > 9.5% ibeml (rauml up ar lawm) 5 lraps af essemtckb acb cm 5 nb af gkrrcer nelcun > 5% ibeml

:8


K ppra Kpp rapr prckte ckte [u [ukmt kmtctc ctces es \je kppraprckte qukmtctces af essemtckb acbs kre cmlcgktel iy tje kde kml raiustmess ar frkcbty af tje cmlcvclukb, kbamd wctj atjer fkgtars sugj ks kbberdces ar kstjnk. \je fabbawcmd kre tje regannemlel munier af lraps per iattbe kml resubtcmd ibeml pergemtkdes far marnkb klubt use, kml far iatj relugel kml exgeptcamkb knaumts. Yelugel Knaumt

Far ikices ietweem tjree namtjs kml twemty-faur namtjs abl, use tje nkxcnun nkxc nun lcbutcam“tjkt lcbutcam“tjkt cs, ; lrap af essemtckb acb cm 98 nb ar nare af gkrrcer nelcun“kml la mat use jerikgeaus, spcgy ar gctrus acb. \je fabbawcmd knaumts kre kppraprckte far gjcblrem kml ikices aver 7 namtjs abl, far tjase wja kre frkcb ar very eblerby, kml tjase wctj semsctcvctces, kbberdces, egzenk, kstjnk, ks webb ks far fkgckb ibemls. (k) ; lrap af essemtckb acb cm 5 nb af gkrrcer nelcun > ;% ibeml 9 lraps af essemtckb acb cm ;8 nb af gkrrcer nelcun > ;% ibeml (i)) (i ; lrap af essemtckb acb cm ;8 nb af gkrrcer nelcun > 8.5% ibeml 9 lraps af essemtckb acb cm 98 nb af gkrrcer nelcun > 8.5% ibeml (g) ; lrap af essemtckb acb cm 98nb af gkrrcer nelcun > 8.95% ibeml Marnkb Knaumt

Far demerkb kml klubt use? 9¾ lraps af essemtckb acb cm 5 nb af gkrrcer nelcun > 9.5% ibeml (rauml up ar lawm) 5 lraps af essemtckb acb cm ;8 nb af gkrrcer nelcun > 9.5% ibeml


:;

Kgute / Exgeptcamkb Knaumt

Far kgute, sjart-tern aggkscamkb use. Kvacl ar reluge tje use af `mawm crrctkmt acbs. 5 lraps af essemtckb acb cm 5 nb af gkrrcer nelcun > 5% ibeml ;8 lraps af essemtckb acb cm ;8 nb gkrrcer nelcun > 5% ibeml

:9


\je fabbawcmd demerkb kppbcgktcam duclebcmes kre rebevkmt ta essemtckb acb use far kbb ecdjt af tje netjals presemtel cm tjcs gjkpter.

Kppbycmd Essemtckb Acbs? Demerkb Duclebcmes ;. Legcle am yaur spegcfcg purpase ar tjene ta jame yaur essemtckb acb sebegtcam, wjetjer ct cs ta kcl rebkxktcam, ta stcnubkte kbertmess, ta grekte k pkrtcgubkr knickmge, ta kcl k pkrtcgubkr enatcam (upbcftcmd, draumlcmd, ikbkmgcmd), ta kcl nelctktcam, kml sa am. 9. Ct–s A@ ta use k scmdbe, spegckbby sebegtel essemtckb acb0 jawever, k pertcmemt webb-gjasem essemtckb acb gkm ie equkbby effegtcve ks k ibeml af twa ar tjree essemtckb acbs. 7. Cf yau legcle ta use nare tjkm ame essemtckb acb cm k ibeml, bcnct tjen ta tjree ar faur essemtckb acbs kml kffcrn tjecr ganpktcicbcty, ar jkrnamy, wctj ekgj atjer. <. Tjem uscmd nare tjkm ame essemtckb acb, kcn ta cmgbule lcfferemt ‒mates„ ta emjkmge tje ikbkmge kml temkgcty af yaur ibeml (renenier, ikse mate essemtckb acbs bcmder bamdest, tap mates evkparkte very qucg`by). 5. Kvacl ibemlcmd stcnubktcmd essemtckb acbs wctj rebkxcmd essemtckb acbs. 6. Kvacl uscmd tje skne essemtckb acb ar ibeml af essemtckb acbs repektelby. Gjkmde yaur sebegtcam fran tcne ta tcne. Cf yau kre uscmd essemtckb acbs redubkrby far tjecr psygja-enatcamkb qukbctces, kppby relugel knaumts? bess cs nare wjem kppbycmd aver bamd percals af tcne. 4. \kè percals af kistcmemge. Far exknpbe, use yaur essemtckb acbs far tjree ar faur wee`s tjem jkve k wee`–s irek`. Gjkmdcmd tje essemtckb acb ar tje ibemlel ganicmktcams yau use wcbb kcl cm kvaclcmd semsctczktcam ta k pkrtcgubkr essemtckb acb ar gjencgkb ganpamemt(s) fauml wctjcm acb(s) kppbcel.


:7

:. Wtap uscmd yaur sebegtel essemtckb acb ar essemtckb acb ibeml cnnelckteby cf yau feeb mkuseaus, levebap k jeklkgje ar s`cm rksj, relmess, ar ctgjcmess (pkrtcgubkrby kt tje pacmt af kppbcgktcam). 3. Cf vkparczcmd essemtckb acbs cm k gannumkb ar puibcg krek, emsure tjase peapbe sjkrcmd tje krek kdree / kre kwkre tjkt yau kre vkparczcmd essemtckb acbs. La mat tkè ct far drkmtel tjkt everyame bcès tje sgemt af essemtckb acbs ar tjase yau yau bcè bcè kml sebegt.

YABBEY IA\\BEW

Yabber iattbes kre iest usel far kppbcgktcam af tjerkpeutcg kml kestjetcg perfunes. perfu nes. \jey kre gamv gamvemcemt, emcemt, skfe, sk fe, kml eksy ta kppby kppby.. Netjal Jkbf fcbb tje iattbe (usukbby ;8 nb) wctj k gkrrcer acb, sugj ks oaoaik acb ar atjer sebegtel vedetkibe acb(s), sugj ks iarkde seel, drkpeseel, kml sa am (la mat use ncmerkb acb). Kll up ta ;8 lraps af yaur gjasem essemtckb acb ar ibeml af essemtckb acbs. \ap up wctj gkrrcer acb ta tje sjaubler af tje iattbe. Wegure rabber ikbb gkp kml bcl. Yabb tje iattbe rkpclby ietweem tje pkbns kml fcmders af yaur jkmls ta sjkè up kml lcsperse tje essemtckb acbs tjraudjaut tje gkrrcer acb. Bekve cm k gaab pbkge pbk ge ta stk stkml ml far 9< jaur jaurss ta k bbbbaw aw ess essemtck emtckbb acb acbss ta lc lcff ffuse use evem evemby by cmta tje gkrrcer acb. Yenave extermkb gkp kml rabb tje perfune acb amta wrcsts ar ten pbes ks kml wjem requcrel, repbkgcmd tje bcl cnnelckteby kf kfter ter use (use wctjcm 6 wee`s wee`s). ). MI? Far persam persamkb kb kppbcg kppbcgktcam ktcam amby. \je rabbe rabberr iattb iattbee gkm ie reusel (kml/ar regygbel)“wksj wctj wkrn sakpy wkter, rcmse, kml lry tjaraudjby iefare refcbbcmd (ar regygbcmd).

:<


Cmlcgktcams Use far? l Kestjetcg purpases“kttrkgtkmt0 naal0 aggkscam0 tjene l Kmxcety kml lepresscam l Jeklkgjes l Cnpravcmd, ar recmfargcmd, nenary retemtcam l Xsygja-enatcamkb naals kml gamlctcams“far exknpbe, far drcef, oay,, bass, mervausmess, pbeksure0 ikbk oay ikbkmge, mge, gkb gkbn, n, cmvcdarkte, selkte, ta feeb daal, upbcft gamlctcams ms l Wtress-rebktel gamlctca


:5

MKWKB CMJKBEYW

Mkskb cmjkbers kre far tjerkpeutcg use. \jey kre gamvemcemt kml skfe“ evem far abler gjcblrem ks tjere cs ma lcregt gamtkgt wctj tje essemtckb acb(s). Lescdmel far lcregt, persamkb cmjkbktcam, tjey kre nare lcsgreet tjkm atjer kppbcgktcams sugj ks k perfune. Mkskb cmjkbers affer k gbekm kml effcgcemt wky af cmjkbcmd essemtckb acbs wctj cnnelckte effegt am tje respcrktary systen (tjrakt kml bumds) kml bcnicg systen (naal kml enatcam, nemtkb gbkrcty). \jey gkm ie gkrrcel krauml cm k pagèt ar ikd kml kppbcel ks kml wjem requcrel. Netjal Lcsnkmtbe tje mkskb cmjkber ta renave wkllcmd rabb cmscle tje gamtkcmcmd tuie. Kll 9 ta 6 lraps af yaur sebegtel essemtckb acb ar ibeml af essemtckb acbs ta tje wkllcmd rabb. Yepbkge essemtckb acb cmfusel wkllcmd cmta tje

:6


gamtkcmcmd tuie kml segure gaver kml gkps. Yenave gavercmd gkp kml cmjkbe tjraudj ekgj mastrcb ks requcrel, repbkgcmd gkp cnnelckteby kfter use. MI? Far pers persamk amkbb kppbc kppbcgktc gktcam am amby amby.. \je pbk pbkstcg stcg gamtkc gamtkcmer mer gkm ie reusel (kml/ar regygbel)“wksj wctj wkrn sakpy wkter, rcmse, kml lry tjaraudjby iefare reuscmd (ar regygbcmd). Yepbkge wkllcmd rabb wctj k rabb af gattam waab ar tcssue. La mat reuse nare tjkm twa ar tjree tcnes. Cmlcgktcams Use far? l Kmxcety kml lepresscam l Gjest cmfegtcams l Gabls kml fbu l Jeklkgjes l Cnnume suppart (kmtcncgraickb, kmtc-cmfegtcaus, kmtcvcrkb) l Cnpravcmd respcrktcam l Cnpravcmd, ar recmfargcmd, nenary retemtcam l Cmsanmck l Nemtkb gbkrcty (ta gbekr jekl kml tjaudjts) l Xsygja-enatcamkb naals kml gamlctcams“far exknpbe, far drcef, oay,, bass, mervausmess, pbeksure0 ikbk oay ikbkmge, mge, gkb gkbn, n, cmvcdarkte, selkte, ta feeb daal, upbcft l Wcmus gamdestcam l Ware tjrakts l Wtress, stress-rebktel gamlctcams \CWWUEW

\cssues kre k qucg` kml eksy netjal af tjerkpeutcg cmjkbktcam. Kllcmd k gaupbe lraps af essemtckb acb ta k gbekm tcssue, tje essemtckb acb nabegubes kre kibe vkparcze freeby wctj fubb kml cnnelckte cnpkgt kml iemefct. (Vkparczktcam cs bcnctel wjem snebbcmd km essemtckb acb lcregtby fran tje iattbe.) \jcs netjal affers k usefub fcrst kcl renely far jeklkgjes, sjag` kml upset, ks webb ks gabls kml fbu.


:4

Netjal Kll ; ta 7 lraps af yaur sebegtel essemtckb acb ar ibeml af essemtckb acbs ta tje tcssue. Cmjkbe vkpars fran tje tcssue ks requcrel. La mat kbbaw essemtckb-acb-cmfusel tcssue ta taugj tje s`cm am yaur fkge ar mase ta kvacl patemtckb s`cm crrctktcam. crrctktcam .

Far Cnnelckte Meel ar Fcrst Kcl Jere cs k usefub netjal far gkses af cnnelckte meel ar far fcrst kcl, sugj ks ta trekt jeklkgjes, sjag`, kml upset. Jabl essemtckb-acbcmfusel tcssue cm guppel jkmls, ame jkml ks ikse, tje atjer guppel aver tje pkbn af tjcs jkml, farncmd km emgbasel regeptkgbe far tje tcssue (tjus tenparkrcby gamtkcmcmd tje evkparktcmd vkpars), bekvcmd k snkbb cmjkbcmd dkp ietweem tje tjuni kml fare fcmder af tje segaml jkml“cmjkbe vkparczcmd frkdrkmges tjraudj tje dkp grektel. Tksj ta renave exgess essemtckb acb tjkt jkmls wjem tjcs exergcse cs fcmcsjel ta nky jkve trkmsferrel fran tje tcssue ta yaur jkmls ar fcmders

::


Cmlcgktcams Use far? l Kmxcety kml lepresscam (ncbl) l Gjest cmfegtcams l Gabls kml fbu l Jeklkgjes l Cnnume suppart (kmtcncgraickb, kmtc-cmfegtcaus, kmtcvcrkb) l Cnpravcmd respcrktcam l Cnpravcmd, ar recmfargcmd, nenary retemtcam l Cmsanmck l Nemtkb gbkrcty (ta gbekr jekl kml tjaudjts) l Xsygja-enatcamkb naals kml gamlctcams“far exknpbe, far drcef, oay,, bass, mervausmess, pbeksure0 ikbk oay ikbkmge, mge, gkb gkbn, n, cmvcdarkte, selkte, ta feeb daal, upbcft l Wjag` kml upset l Wcmus gamdestcam l Ware tjrakt l Wtress, stress-rebktel gamlctcams W\EKN CMJKBK\CAM

Kmatjer nale af tjerkpeutcg cmjkbktcam, stekn cs k drekt netjal far gbekrcmd tje scmuses, rebcevcmd sare tjrakts kml gjest cmfegtcams, kml legamdestcmd tje bumds. Ct kbsa apems kml kcls gbekmscmd af fkgckb pares0 k refresjcmd fkgckb skumk! Netjal Sau wcbb meel? k èttbe (ar pkm), wkter, iawb, tcssues, essemtckb acbs, kml k bkrde taweb. Iefare gannemgcmd, emsure tjkt yaur equcpnemt cs pbkgel cm k skfe pasctcam, kwky fran pets kml gjcblrem, kml am k stkibe surfkge. Jekt tje wkter ta iacbcmd pacmt. Very gkrefubby paur iacbel wkter fran tje èttbe (ar pkm) cmta tje iawb (preferkiby jekt praaf gerkncg, dbkss, ar pattery0 la mat use pbkstcg iawbs). Kbbaw tje wkter ta gaab sbcdjtby


:3

(essemtckb acbs wcbb vkparcze taa rkpclby atjerwcse). Kll 9 ta < lraps af yaur sebegtel essemtckb acb ar ibeml af essemtckb acbs ta tje wkter (repbkge essemtckb acb iattbe bcls cnnelckteby). Gaver yaur jekl kml tje iawb wctj tje bkrde taweb ta gamtkcm tje rcscmd essemtckb acb cmfusel stekn vkpars. Gbase yaur eyes. Irektje vkpars tjraud tjraudjj yaur mase, exjk exjkbe be tjraudj yaur nautj, far k few ncmutes. Yenave taweb (gane up far kcr). Yepbemcsj wkter kml essemtckb acbs cf megesskry kml repekt exergcse twa ar tjree tcnes. Wtap cnnelckteby cf yau expercemge kmy crrctktcam, ar feeb lczzy. Essemtckb acbs wcbb crrctkte tje nugaus nenirkme ta k gertkcm ledree0 use nalerkteby kml la mat exgeel tje kiave lase. Gkutcam nust ie kppbcel kml tje lase relugel cf tje regcpcemt jks semsctcvctces, kstjnk, ar epcbepsy (use jkbf tje kiave lase“; ta 9 lraps af essemtckb acbs).

38

Kppbycmd Essemtc Essemtckb kb Acbs

Cmlcgktcams Use far? l Kmxcety kml lepresscam (ncbl) l Gjest ar iramgjckb cmfegtcams ar gamlctcams l Gabls kml fbu l Jeklkgjes l Cnnume suppart (kmtcncgraickb, kmtc-cmfegtcaus, kmtcvcrkb) l Cnpravcmd respcrktcam l Cmsanmck l Baasemcmd kml/ar emgaurkdcmd rebekse af nugus (expegtarkmt) l Nemtkb gbkrcty (ta gbekr jekl kml tjaudjts) l Xsygja-enatcamkb naals kml gamlctcams“far exknpbe, far drcef, oay, bass bass,, mer mervausmes vausmess, s, pbek pbeksure sure00 ta ik ikbk bkmge, mge, gk gkbn bn,, cmvc cmvcdarkt darkte, e, selkte, feeb daal, upbcft. l Wcmus gamdestcam l Ware tjrakts l W`cm gkre? apemcmd kml gbekmscmd pares0 kgme kml acby s`cm0 revctkbczcmd kml reouvemktcmd tje fkgckb/meg` s`cm (rcmse wctj gaab wkter kml/ar wctgj jkzeb kfter stekn cmjkbktcam pragelure ta gbase pares) l Wtress, stress-rebktel gamlctcams EMVCYAMNEM\KB YAAN VKXAYC_EYW KML LCFFUWEYW

Gkmlbe-bct iurmers kre k very papubkr wky af lcffuscmd essemtckb acbs kml tjey la grekte k baveby knickmge. Jawever, gkre nust ie tkèm wjem uscmd tjcs netjal. Far exknpbe, kbwkys emsure tjkt tje gkmlbe cs extcmducsjel iefare bekvcmd tje iurmer umkttemlel, èep aut af tje rekgj af gjcblrem, kml sa am. Ebegtrcg stekn lcffusers jkve cnpravel iy bekps kml iaumls cm terns af tjecr lescdm kml kre iegancmd cmgrekscmdby papubkr, espegckbby ks tjey kre skfer ta use (kbtjaudj gkutcam nust stcbb ie kppbcel). \jey teml ta lcspemse tje essemtckb-acb-cmfusel stekn nare rkpclby kml furtjer cmta


3;

tje ktnaspjere af k raan kml seen ta nkcmtkcm tje cmtedrcty af tje frkdrkmge ietter tjkm atjer netjals af lcffuscam. Nast essemtckb acbs gkm ie lcffusel cm ectjer wky. Jawever, essemtckb acbs extrkgtel fran fructs (far exknpbe, nkmlkrcm kml bcne), waals (far exknpbe, skmlkbwaal, gelkrwaal, gypress, kml pcme), fbawers (far exkn pbe, ybkmd ybkmd ybkmd,, arkmde ibassan, kml af gaurse rase rase), ), kml rescms (sugj ks frkm`cmgemse kml nyrrj), ta mkne oust k few exknpbes, kre espegckbby refresjcmd, pbekskmt, kml temkgcaus kml gkm ie ganicmel ta nkè baveby ibemls. Yase atta essemtckb acb cs extreneby expemscve. Yase kisabute, tjaudj, cs bess sa. Ectjer gkm ie purgjksel cm k 5% ncx usukbby ibemlel cm oaoaik acb. Iatj tje kisabute kml atta kre cmtemseby perfunel, sa uscmd k very snkbb knaumt cs stcbb very effegtcve.

39


Yenenier, sgemt preferemge cs very persamkb kml wjkt ame persam nky rekbby bcè, kmatjer persam nky mat, sa wjem yau lcffuse essemtckb acbs cm k gannumkb krek, ie ncmlfub tjkt tje essemtckb acbs yau gjaase kre kdreekibe. \je semse af snebb saam ieganes skturktel0 tje irkcm staps kg`mawbeldcmd snebbs kfter k sjart percal af tcne, evem tjaudj tjey nky stcbb ie presemt. Jawever, upam bekvcmd kml returmcmd ta k raan, tje sgemt cs rekg`mawbeldel0 tjcs nky ie k daal cmlcgktcam af wjetjer tje essemtckb acbs meel repbemcsjcmd. Ebegtrcg Fkm ar Wtekn Lcffusers Netjal \jese usukbby gane wctj cmstrugtcams redkrlcmd kppraprckte aperktcam kml use. Kll 6 ta : lraps af km essemtckb acb ar essemtckb acb ibeml. Yepbemcsj ks megesskry. Yktjer tjkm bekvcmd tje lcffuser am gamstkmtby, use cm sjart iursts kt gamvemcemt tcnes. Gkmlbe-Bct Lcffusers Netjal Kll wkter ta tje iawb. Kll 6 ta : lraps af essemtckb acb ar essemtckb acb ibeml. Bcdjt gkmlbe. Yepbemcsj ks megesskry. Gkmlbe bct lcffusers wctj leep wkter iawbs kre preferkibe (ta kvacl rkpcl lrycmd aut). La mat kbbaw wkter ta lry aut (èep k snkbb oud af wkter kt jkml ta repbemcsj). La mat bekve umkttemlel0 emsure tje gkmlbe cs extcmducsjel iefare bekvcmd umkttemlel. Xbkge cm k skfe, stkibe pasctcam, wjere ct gkmmat ie `magèl aver (fcre rcs`) ar taugjel iy gjcblrem ar pets. Cmlcgktcams Use far? l Kestjetcg (emvcramnemtkb) perfunes l Kmtckmxcety l Kmtclepresskmt l Gkbncmd l Cnpravcmd kml/ar suppartcmd naal kml enatcam l Cnpravcmd ar grektcmd k pkrtcgubkr knicemge ar tjene

Kppbycmdd Essemtckb Acbs Kppbycm

37

Cmsanmck l Nks`cmd umpbekskmt alars l Yelugcmd ar ganiktcmd kcriarme ncgraies l Yelugcmd restbessmess kml kdctktcam (gkbncmd, cnpravcmd naal kml enatcam) l Wtress kml stress-rebktel gamlctcams l Upbcftcmd l

YEWCM IUYMEYW

Yescm cs gabbegtel fran cmgcscams cm tje ikr` ar sten af k tree ar pbkmt (far exknpbe, frkm`cmgemse, nyrrj, ar dkbikmun) kml tjem lrcel. Ct gkm ie jektel ta rebekse tje essemtckb acb gamtkcmel wctjcm.

3<


\errkgattk rescm iurmers la mat gamlugt jekt ks rkpclby ks netkb ames, sa kre preferkibe cm terns af skfe jkmlbcmd, iut nust ie pbkgel cm k skfe, stkibe pasctcam, wjere tjey gkmmat ie `magèl aver. Netkb rescm iurmers (usel, far exknpbe, cm rebcdcaus gerenamces) pravcle armkte gkde-bcè gamtkcmers, wjcgj kbbaw tje essemtckb-acb-cmfusel snaè ta pernekte tjraudj jabes cm tje strugture, kml wjcgj kre suspemlel am k gjkcm sa tje gamtkcmer gkm skfeby ie jkmlbel ar navel amge tje rescm cs jektel.


35

Netjal K snkbb, fbkt pcege af gjkrgakb, jebl fcrnby wctj bamd-jkmlbel pcmgers ar tweezers, cs bct0 amge tje gjkrgakb spkr`s, ct wcbb rkpclby jekt. Wtcbb uscmd tje tweezers, tje iurmcmd gjkrgakb cs pbkgel wctjcm tje iawb af tje gamtkcmer kml k snkbb pcege af rescm cs pbkgel am tap af ct. Ks tje gjkrgakb jekts tje rescm, tje rescm iedcms ta snaè ks ct nebts kml lcscmtedrktes0 tje essemtckb acb cs gkrrcel wctjcm tje snaè tjkt cmfuses cmta tje surraumlcmd ktnaspjere. La mat bekve tje rescm iurmer umkttemlel amge bct. Kbwkys emsure tjkt tje gjkrgakb kml rescm jkve iurmel aut. Amge fcmcsjel wctj, lause wctj wkter ta extc extcmdu mducsj csj cf stcb stcbbb iurmcmd iurmcmd.. Xbkge tje gamtkcmer cm k skfe pasctcam wjere ct gkmmat gkm mat ie kggclemtby `magèl aver ar taugjel iy gjcblrem ar pets. Cmlcgktcams Use far? l Kestjetcgs l Cnpravcmd kml/ar suppartcmd naal kml enatcam l Cnpravcmd ar grektcmd k pkrtcgubkr knicemge ar tjene l Nks`cmd umpbekskmt alars l Nelctktcam IK\JW

Essemtckb acbs gkm ie usel cm tje iktj far tjerkpeutcg purpases ks webb ks far rebkxktcam. Tjem kppbcel cm k iktj, essemtckb acbs kre usukbby kisariel vck cmjkbktcam af frkdrkmge-cmfusel stekn, rktjer tjkm vck tje epclerncs (s`cm). Kbtjaudj wettcmd kml sak`cmd tje s`cm wctj wkrn wkter nky ks ksscst scst epclernk epclernkbb kisar kisarptcam, ptcam, jat ar wkr wkrn n iktj iktjss teml ta emgaurkde perspcrktcam (exgretcam) rktjer tjkm kisarptcam. Tkter cs kbsa lrycmd ta tje s`cm0 lcspemscmd essemtckb acb cm km acby ar fktty gkrrcer nelcun jebps farn k ikrrcer, wjcgj nky prevemt essemtckb acb crrctktcam kml reluge tje lrycmd effegt af wkter.

36


Netjal Fcbb iktj wctj wkter, tjem, oust iefare dettcmd cm, kll 6 ta : lraps af essemtckb acb ar km essemtckb acb ibeml lcspersel cm 98 nb af vedetkibe acb. La mat use essemtckb acbs mekt cm tje iktj (wkter kml jekt exkgerikte tje


34

lrycmd kml patemtckb crrctkmt effegt af essemtckb acbs). Tjem lcspemscmd essemtckb acbs cm vedetkibe acb cmta tje iktj far gjcblrem, tje frkcb, ar very eblerby, ie ncmlfub tjkt vedetkibe acb wcbb nkè tje iktj sbcppery. Kppby essemtckb acbs cm relugel qukmtcty far gjcblrem kml tje eblerby. La mat bekve gjcblrem umkttemlel cm k iktj. \a nkxcncze iemefct, gbase wcmlaws kml laars. Gkutcam! \je fabbawcmd essemtckb acbs sjaubl mat ie usel cm tje iktj? ikscb, gcmmknam, gbave, pepperncmt, kml tjyne. \jere cs k jcdj rcs` tjkt tjese essemtckb acbs wcbb gkuse s`cm crrctktcam, kml pepperncmt essemtckb acb reluges ialy tenperkture. Cmlcgktcams Use far? l Kmtclepresscam l Gkbncmd restbessmess kml kdctktcam l Cnpravcmd naal kml enatcam l Cmsanmck (iktjcmd iefare ieltcne) l Yebkxktcam l Yespcrktary gamlctcams, cmgbulcmd gabls kml fbu l Wtress kml stress-rebktel gamlctcams l Wuperfcgckb s`cm gamlctcams l Upbcftcmd WEBF-NKWWKDE

Webf-nksskde cs k wamlerfub wky ta murture yaursebf. Kmy navenemt kml stcnubktcam af saft tcssue cnpraves gcrgubktcam kml bynpjktcg lrkcmkde. Yjytjncg navenemts kml demtbe pressure kbsa kcl nusgbe rebkxktcam. \augj cs kbsa sebf-ganfartcmd. Webf-nksskde gkm ie kppbcel kfter k iktj ar sjawer, wjem yaur s`cm cs wkrn, gbekm, kml jylrktel, uscmd batcam ar vedetkibe acb ks k buircgktcmd nelcun. Kllcmd essemtckb acbs ta yaur gkrrcer nelcun cmstcbbs furtjer iemefcts.

3:


Netjal Kll < ta 6 lraps af yaur sebegtel essemtckb acb ar essemtckb acb ibeml ta yaur gjasem gkrr gkrrcer cer nelcun, wjcgj sjaubl ie gamtkcmel cm k snkb snkbbb lcsj ar paurcmd oud. Xbkge tje gamtkcmcmd vesseb am k snkbb skuger ta gktgj lrcps kml spcbbs. Xaur k snkbb knaumt af tje acb ncxture cmta tje pkbn af yaur jkml, tjem straè (effbeurkde) tje acb aver tje krek ta ie nksskdel. Tctj tje f bkt af yaur jk jkml ml (pk (pkbn bns, s, fc fcmde mders rs,, kml tju tjunis) nis) kppby fcrn rjytjncg stra`cmd kml gcrgubkr navenemts ta yaur bcnis, kilanem, iuttag`s, sjaublers, meg`, kml fkge. Demtby pcg` up kml squeeze yaur s` s`cm cm kml saf saftt tcs tcssue sue (tje f besjy-nusg besjy-nusgby by kre kreks ks af yaur ialy, sugj ks tje upper krns, beds, tjcdjs, kml iuttag`s), kppbycmd k rjytjncg natcam. Tar`cmd T ar`cmd fran feet ta jekl temls ta ie stcnub stcnubktcmd ktcmd,, kml tjus cs k daal netjal far narmcmd nksskde0 war`cmd fran jekl ta feet cs selktcmd/rebkxcmd, kml tjus kppraprckte far evemcmd tcne. La mat nksskde aver irucses, guts, ar lknkdel s`cm.


Cmlcgktcams Use far? l Kclcmd kbertmess (narmcmd) kml restfubmess (evemcmd) l Gkbncmd Buircgktcmd, rcgktcmd, saftemcmd, kml nacsturczcmd s`cm l Bui l Yebkxktcam l Webf-enpawernemt l Waatjcmd l Wtcnubktcmd gcrgubktary kml bynpjktcg systens l Wtcnubktcmd emlagrcme dbkmls kml tje rebekse af jarnames l Wtcnubktcmd tje mervaus systen vck merve emlcmds cm tje s`cm l Wtress kml stress-rebktel gamlctcams l Wuppartcmd tje cnnume systen l Wuppartcmd letaxcfcgktcam vck tje epclerncs l Wuppartcmd feebcmds af vkbue, sebf-wartj, kml sebf-esteen l Upbfctcmd

33

<

Ganpbenemtkry Tebbm Tebb m e s s \e \egg j m cq u e s Yebkxktcam, Exergcse, Exergcse, kml Mutrct Mutrctcam cam

Kbamdscle essemtckb acbs kml ncmlfubmess, tekn pbkyers cm tje webbmess nkmkdenemt taabiax tjkt nky suppart tje cmlcvclukb ta nkcmtkcm tjecr bagus af gamtrab cmgbule, knamd atjers, suffcgcemt rest kml nare demerkb rebkxktcam tegjmcques, exergcse, kml mutrctcam. YEBKZK\CAM KML EZEYGCWE? FCMLCMD K JEKB\JS IKBKMGE

Ikbkmge cs èy ta nkcmtkcmcmd k jekbtjy bcfestybe? tje rcdjt neksure af everytjcmd cm nalerktcam“navenemt kml stcbbmess, war` kml rest, ektcmd kml fkstcmd. Aur ialy kml irkcm aperkte cm fbugtuktcmd rjytjncg gygbes. rjytjn aperktes cm k twemty-faur-jaur gygbe, wjcgj \je gcrgklckm rjytjn cs stcnubktel iy sumbcdjt kml lkr`mess. Ct cmfbuemges ialcby fumgtcams sugj ks lcdestcam, iaweb navenemt, kml sbeep pktterms. \jese fumgtcams kre aptcnczel kt gertkcm tcnes lurcmd tje twemty-faur-jaur lkytcne‗ mcdjttcne gygbe rjytjn cs bcmèl ta tje 38- ta ;98-ncmute irkcm\je ubtrklckm rjytjn wkve frequemgy gygbe. \je irkcm cs nare kgtcve tjk tjkm m kmy atjer ardk ardkm m ar nusgbe cm tje ialy, sa mkturkbby ct tcres qucgèr. \jcs nekms ct gkm ;88

Ganpbenemtkry Tebbmess \egjmcques

;8;; ;8

amby sustkcm cmtemse kgtcvcty cm iursts. \je irkcm kutanktcgkbby swctgjes fran tje beft (rktcamkb, praiben sabvcmd) jencspjere ta tje rcdjt (grektcve, cmtuctcve) jencspjere“fran kgtcve ta pksscve nale“ta emkibe ct ta regaver. \jcs gygbe kbsa gamtcmues lurcmd sbeep0 jemge we jkve leepsbeep kml lrekncmd pjkses. \jus, aur fagus kml kttemtcam pek`s kml wkmes tjraudjaut tje t je lky kggarlcmdby. Te Te gkm gk m amby am by nkcmtkcm nk cmtkcm kttemtcam far ietweem 38 kml ;98 ncmutes iefare aur irkcm tcres kml meels ta swctgj nales wjcbe ct restares. Aur ialy fumgtcams kml perfarns iest wjem ct naves freeby tjraudj redubkr, ikbkmgel, rjytjncg gygbes af kgtcvcty kml rest. Jawever, tje lenkmls af nalerm bcfe aftem kppekr ta ie kt alls wctj tjese mkturkb rjytjns. Wcmge tje cmlustrckb revabutcam, aur kgtcvcty jks iegane negjkmczel“rktjer tjkm iecmd bcierktel fran jekvy tacb iy tje cmvemtcam af nkgjcmery, ct seens we jkve iegane sbkves cm k lcfferemt semse. Cmstekl af lacmd bess, we kre expegtel ta la nare. Evem aur becsure tcne la. Tjere aur kmgestars spemt oust k few cs gamsunel iy tjcmds we nust la. jaurs k lky jumtcmd kml dktjercmd kml temlcmd ta lkcby meels, we maw fcml aursebves war`cmd krauml tje gbag`? twemty-fa twemty-faur ur-jaur -jaur sjappcmd, sjappcmd, temjaur sjcfts, oais tjkt jkve us ectjer scttcmd far jaurs cm tje skne selemtkry pasctcam pasc tcam cm fram framtt af k gan ganpu puter ter ar k nkgjcme ar gams gamstkmtby tkmtby am aur feet repektcmd tje skne navenemt ar kgtcam kdkcm kml kdkcm. Gamsequemtby, we kre nare nare bcèby bcèby ta ie lcstrkgtel, lcstrkgtel, lcsoacm lcsoacmtel, tel, kml lcsgammegt lcsgammegtel el fran aur aur mkturkb stkte af iecmd . \jcs cs k regcpe far stress, cmoury, cbbmess, kml lcs-ekse. iecmd? scttcmd krauml tje gknpfcre, Tee ekgj jkve aur awm wky af iecmd? scttcmd T sjkrcmd starces, pbkycmd nuscg kml lkmgcmd, navcmd aur ialces cm fbaw, grektcmd iekutcfub krtwar`, scnpby aiservcmd kml kppregcktcmd tje lkcby kml seksamkb rjytjn af mkture. Iy iecmd kwkre kml prakgtcve, we gkm ikbkmge.. Iy lebcierkteby emdkdcmd cm exergcse (kgtcve) nkmkde aur awm ikbkmge kml rebkxktcam (pksscve), far exknpbe, espegckbby cf we kre kibe ta respaml cm symg wctj aur irkcm–s ubtrklckm rjytjn, we jebp aur ialy restare kml retkcm cts mkturkb rjytjn kml equcbcircun. \jere kre twa nales af exergcse? Ame stretgjes kml demtby tames nusgbes kml bcdknemts0 cnpraves fbexcicbcty, oacmt navenemt, gare

;89

Ganpbenemtkryy Tebbmess \egjmcques Ganpbenemtkr

stkicbcty, pasture, kml lepartnemt0 kml ksscsts tje fbaw kml fumgtcam af cmtermkb systens kml ardkms. Exknpbes cmgbule yadk, demtbe Xcbktes, kml pasturkb kwkremess kml garregtcam tegjmcques sugj ks tje Kbexkmler tegjmcque kml Feblem`rkcs netjal. \jcs nale af exergcse kbsa kcls tje ialy cm wkrncmd up iefare nare rcdaraus exergcse ar sparts kgtcvctces kml prevemts strkcm ar lknkde ta bcdknemts, oacmts, kml nusgbes. \je segaml nale af exergcse cs nare stremuaus kml cmvabves sustkcmel gkrlca vksg gkrlca vksgubk ubkrr stcnu stcnubktcam0 bktcam0 stremd stremdtjems tjems nusgbes nusgbes,, cmgbul cmgbulcmd cmd tje jekrt0 kml cnpraves gaarlcmktcam kml stkncmk. Exknpbes cmgbule rummcmd kml vcdaraus wkb`cmd, gbcnicmd, swcnncmd, sparts kgtcvctces, lkmgcmd, kml nkrtckb krts, knamd atjers. Kbb exergcse cnpraves gcrgubktary, lcdestcve, kml netkiabcg fumgtcam0 cmgrekses tje ebcncmktcam af wkstes0 stremdtjems nusgbes kml cnpraves naicbcty0 kml stcnubktes tje kgtcvktcam af lapkncme, seratamcm, axytagcm, kml emlarpjcms (tje jkppcmess meuratrkmsnctters!). Yebkxktcam stcnubktes tje pkrksynpktjetcg mervaus systen (tje ‒rest kml lcdest„ systen) kml kbsa cmvabves twa nales? Ame cmgbules fagusel kml leep rebkxktcam kml stcbbmess tegjmcques, sugj ks nelctktcam, vcsukbczktcam, kml gamsgcaus gkbncmd tegjmcques“far exknpbe, nusgbe rebkxktcam, gjkmtcmd kml prkyer, kml bcstemcmd ta nuscg ar saumls bcè k fbawcmd rcver ar tje sek eiicmd kml fbawcmd am k sjare. \je atjer nale cmvabves grektcve kgtcvctces sugj ks pkcmtcmd, lrkwcmd, kml atjer grektcve jaiices sugj ks reklcmd far pbeksure, wkb`cmd cm mkture, kml sa am. Iatj exergcse kml rebkxktcam cnprave tje qukbcty af sbeep, lurcmd wjcgj tcne tje ialy gkm rest, reguperkte, kml restare. Atjer iemefcts cmgbule? Cnpravel cnnume fumgtcam l Cnpravel emerdy bevebs l Cnpravel gcrgubktcam l Cnpravel axydem cmtkè kml gebbubkr respcrktcam l Legreksel rcs` af jekrt kttkg` kml straè l


;87

Bawer ibaal pressure l Xrategtcam fran nemtkb jekbtj praibens l Cnpravel nenary kml bekrmcmd gkpkgcty l Cnpravel gamgemtrktcam l Gbekrer tjcm`cmd l Ietter gapcmd negjkmcsns kml s`cbbs Cnpravel el sebf-esteen l Cnprav l

EZEYGCWE KML NAICBC\S XYKG\CGEW

Wtretgjcmd kml gare stkicbcty exergcses stremdtjem nusgbes tjkt suppart tje spcme, bawer ikg`, kml kilanem0 cnprave suppbemess kml fbexcicbcty

;8<

Ganpbenemtkr y Tebbmess \egjmcques

far cnpravel navenemt, ikbkmge, kml, gaarlcmktcam0 kml garregt kml nkcmtkcm aptcnun pasture. Garregt irektjcmd“tjkt cs, uscmd tje lckpjrkdn nusgbe rktjer tjkm amby tje nusgbes af tje upper gjest“cs cnpartkmt lurcmd exergcse ks webb ks lurcmd nelctktcam kml rebkxktcam. Garregt irektjcmd nkxcnczes axydem cmtkè, wjcgj jebps tje ialy kml nusgbes nkcmtkcm stkncmk, kml cnpraves kbertmess kml gamgemtrktcam (axydemktel gebbs perfarn nare effcgcemtby). Jere cs k wky ta gjeg` kml nalubkte yaur pasture kml irektjcmd.

● Kbcdmnemt kml Leep Irektjcmd Exergcse ;. Bce lawm am yaur ikg` wctj yaur jekl restcmd am k snkbb gusjcam ar pcbbaw. 9. Yebkx yaur nusgbes kml emsure tjkt yaur spcme cs cm k meutrkb pasctcam? \jere kre tjree mkturkb gurves cm tje spcme“ame cm tje meg`, ame cm tje upper ikg`, kml ame cm tje bawer ikg`. \a gjeg` kml garregt yaur spcme–s mkturkb kbcdmnemt, pbkge ame jkml am ekgj jcp. Demtby nave yaur pebvcs up kml lawm ks fkr ks yau ganfartkiby gkm, fcmlcmd f cmlcmd tje pasctcam ietweem tjese tjese twa extrenes, sanewjere cm tje ncllbe. Jabl tjcs pasctcam. \jcs sjaubl tjem kbcdm tje rest af yaur spcme kggarlcmd kggarlcmd ta cts mkturkb gurvkture. 7. Nkcmtkcmcmd tjcs kbcdmnemt, pbkge ame jkml am yaur stankgj kml ame jkml am yaur gjest. Ks yau irektje cm kml aut, iatj jkmls sjaubl nave up kml lawm ks yaur kilanem kml gjest rcse kml fkbb wctj ekgj irektj gygbe. Tctj sjkbbaw irektjcmd yaur upper gjest kml sjaublers wcbb nave“yaur sjaublers sjaubl mat nave nave wjem yau irektje garregtby. <. @eep prkgtcgcmd tjcs kbcdmnemt kml leep irektjcmd umtcb yau kre ganfartkibe wctj ct kml ct feebs mkturkb. Sau Sau wcbb tjem ie nare kibe kml cmgbcmel ta nkcmtkcm tjcs lurcmd exe exergcse rgcse kml atjer kgtcvctces. 5. Amge yau jkve prkgtcgel tjcs bycmd lawm, yau gkm kbsa try ct cm k stkmlcmd pasctcam? Cnkdcme k tjrekl demtby pubbcmd yau farwkrl fran yaur stankgj ar sabkr pbexus kml, kt tje skne tcne, kmatjer tjrekl demtby pubbcmd yau up fran tje tap af yaur jekl. Jabl tjcs pasctcam kml gamsgcausby gamsgcausby rebkx kbb nusgbes mat requcrel ta nkcmtkcm tjcs stkmge. \jem, \jem, cm tjcs pasctcam af kbcdmnemt, prkgtcge tje leep irektjcmd rautcme.


;85

Kcls kml Cnpraves Nusgbe tame, oacmt navenemt, kml netkiabcsn • Jekrt nusgubkr kgtcvcty (stremdtjems) • Gcrgubktcam • Bynpjktcg lrkcmkde • Dkseaus exgjkmde (axydem ksscncbktcam) • Lcdestcam • Ebcncmktcam • Meurkb fumgtcam

Wtretgjcmd kml Gare Wtkicbcty e.d. yadk, Xcbktes

Exergcse e.d. wkb`cmd, swcnncmd, gygbcmd, exergcse rautcmes

Xasturkb Garregtcam & Kwkremess e.d. WEBF-JEBX Kbexkm Kbe xkmler ler tegj tegjmcqu mcque, e, Feblem Feblem`rk `rkcs cs CM\EYVEM\CAM Asteapktjy, renelckb ialy nksskde, kranktjerkpy kranktjerk py nksskde, Iawem tegjmcque, Yabfcmd

Ct cs jebpfub ta det cm tje jkict af gjeg`cmd kml garregtcmd yaur pasture kml irektjcmd iefare gannemgcmd exergcse ar rebkxktcam (ar farnkb nelctktcam). \jraudjaut tje lky yau gkm kbsa demtby returm ta aptcnkb pasturkbb kb pasturk kbcdmnemt cdmnemt wjem yau matcge tjkt yau kre k re sbaugjcmd. Wbaugjcmd, wjcbe ct seens ganfartkibe, kgtuk kgtukbby bby expemls nare emerdy emerd y ks yaur nusgbes war` jkrler ta èep yau uprcdjt kdkcmst tje pubb drkvcty. Wbaugjcmd kbsa ganpresses kml klls pressure ta cmtermkb ardkms. Vcdaraus exergcse sjaubl amby ie gkrrcel aut amge yau jkve wkrnel wkr nel up kml stretgjel yaur nusgbes kml bcdknemts. Sadk kml Xcbktes pravcle very usef usefub ub wkr wkrn-up n-up stretgj stretgjcmd cmd past pastures ures kml navenemts. Sadk kb kbsa sa

;86


pravcles k skfe sk fe kml k ml effegtcve effe gtcve netjal af demtbe exergcse far tjase t jase wja kre k re umkibe ta perfarn vcdaraus exergcse ar kgtcvcty. \jere kre nkmy wkys af cmgbulcmd exergcse cm yaur lkcby bcfe wctjaut dacmd ta tje dyn“kml tjey gkm ie fum! \kè tje stkcrs cmstekl af tje ebevktar. Tkb` ar icè ta war`. Wwcn. Lkmge. Gbekm tje jause ar tje gkr (tjcm`cmd af ct ks km exergcse rktjer tjkm k gjare). Grekte k stkmlcmd les` ar tkibe ta reluge tje tcne yau speml scttcmd. Cmstekl af neetcmd far gaffee, neet far k ‒wkb` kml tkb`.„ Cf yau jkve ta war` sektel kt k les`, stkml up kml da far k sjart wkb` ar perfarn k few scnpbe stretgjcmd exergcses every jaur. \je èy cs ta ie kgtcve cm ks nkmy wkys ks passcibe ks aftem ks yau gkm. Yenenier tjkt rebkxktcam cs mat tje skne ks iecmd selemtkry kml cmkgtcve. Yebkxktcam cmvabves lebcierkte kgtcam. Oust ks exergcse gkm ie umlertkèm cm sjart iursts cmterspersel tjraudjaut tje lky, sa taa gkm gamgertel rebkxktcam. \je fabbawcmd prkgtcges fagus am pasturkb kbcdmnemt, nusgbe kml bcdknemt fbexcicbcty, kml aptcnun navenemt kml naicbcty. Sadk Km kmgcemt Jcmlu spcrctukb kml ksgetcg lcsgcpbcme arcdcmktcmd cm Cmlck 5,888 ta 6,888 yekrs kda, yadk wks cmtralugel ta tje Test cm tje mcmeteemtj gemtury. Jere ct cs nkcmby prkgtcgel far jekbtj kml rebkxktcam. Ct cmvabves scnpbe nelctktcam, irektj gamtrab, kml perfarnkmge af k serces af spegcfcg ialy pastures. Emganpksscmd k wcle vkrcety af prkgtcges, twa af tje nast webb-`mawm stybes kre jktjk kml ksjtkmdk. Jktjk yadk faguses am pjyscgkb kml nemtkb stremdtj-iucblcmd exergcses. Ksjtkmdk yadk cmvabves systen systencg cg exergcses kml sebf-le sebf-levebapnemt vebapnemt tegjm tegjmcques cques far ialy, ncml, kml spcrct. Sadk cnpraves fbexcicbcty kml ikbkmge kml stremdtjems tje bawer ialy. Xcbktes K systen af exergcses levcsel iy kml mknel kfter Oasepj Xcbktes (;::7‗;364), tjcs prkgtcge wks lescdmel ta cnprave pjyscgkb stremdtj,


;84

fbexcicbcty, kml pasture, kml ta emjkmge nemtkb kwkremess, wctj km enpjkscs am pasturkb kbcdmnemt, irektjcmd, levebapcmd k stramd gare, kml cnpravcmd gaarlcmktcam kml ikbkmge. Exergcses cmgbule stretgjcmd kml stremdtjemcmd tegjmcques, wjcgj cmvabve nkt war` kml tje use af spegckbby lescdmel kppkrktus. Kb exkml Kbex kmler er \egjm \egjmcqu cque e Km elugktcamkb pragess, lescdmel kml mknel kfter cts grektar, Frelercg` Nkttjcks Kbexkmler (;:63‗;355), tjcs tegjmcque wks levcsel ta retrkcm jkictukb pktterms af navenemt kml pasture ta emsure ncmcnun effart kml strkcm kml suppart pjyscgkb webb-iecmd. \rkcmcmd cmvabves duclel nalebcmd kml pksscve retrkcmcmd, tje kcn af wjcgj cs ta irek` jkicts kml suppart effartbess navenemt kml fbaw. Feblem`rkcs Levcsel kml mknel kfter Nasje Feblem`rkcs (;38<‗;3:<), tje dakb af tjcs exergcse tjerkpy cs ta reelugkte tje mervaus systen kml cnprave natar kicbcty ta kbbaw tje ialy ta nave kml fumgtcam nare effcgcemtby kml ganfartkiby. \je prkgtctcamer lcregts kttemtcam ta jkictukb cmeffcgcemt ar strkcmel pktterms af navenemt. \jem, uscmd demtbe, sbaw, repektel navenemts, tje prkgtctcamer ducles tje regcpcemt cm kppbycmd mew pktterms kml kcls tjen cm retrkcmcmd, emgaurkdcmd kml kbbawcmd tjcs mew pktterm af navenemt ta iedcm ta feeb marnkb. \jese navenemts nky ie perfarnel iy tje prkgtctcamer (pksscve) ar perfarnel iy tje regcpcemt (kgtcve). \je kcn cs ta nave fran k pasctcam af nere fumgtcam webb, wctjaut ta fumgtcamcmd webb, wctjaut pkcm ar restrcgtcam af navenemt. Iawem \jcs very suitbe, demtbe nkmcpubktcam tjerkpy, levcsel iy \janks Knirase Iawem (;3;6‗;3:9), war`s am tje saft gammegtcve tcssue (fksgck) af tje ialy kml rebces am stcnubktcmd k meurkb respamse wctjcm tje irkcm. \rektnemt gamscsts af kppbycmd k sequemge af snkbb ‒naves,„ wjcgj ty typcgkb pcgkbby by cmvabve demtbe rabb rabbcmd cmd natcams, uscmd tje tjuni kml

;8:


farefcmder, kbamd tje nusgbes, temlams, kml fksgck, fabbawel iy pkuses (k scdmcfcgkmt fekture af tjcs trektnemt) tjkt kppkremtby kbbaw tje ialy ta reset ctsebf. \jese naves kre lescdmel ta stcnubkte tje tcssue kml merve pktjwkys, grektcmd k fagus fagu s far tje t je irkcm. Yegcpcem Yegcpcemts ts renkcm renkc m fub f ubby by gbatjel lurcmd tjcs pragelure. Yesubts kre mat kbwkys cnnelckte iut gkm nkmcfest ar iegane kppkremt lkys kfter trektnemt. Yabfcmd K leep tcssue tegjmcque af saft tcssue nkmcpubktcam kcnel kt rekbcdmcmd tje ialy kml aptcnczcmd pasture cm k wky tjkt ncmcnczes kml reluges tje pubb af drkvcty, tjcs systen wks levcsel iy kml mknel kfter Clk Yabf (;:36‗;343). Yabf iebcevel tjkt tje junkm ialy–s emerdy fcebl iemefcts fran iecmd kbcdmel wctj tje Ekrtj–s drkvctktcamkb fcebl. Yabfcmd cmvabves tje use af k ganicmktcam af kgtcve kml pksscve, leep kml superfcgckb navenemts tjkt stretgj tje fksgck. Ct cs sanetcnes pkcmfub. Yabfcmd cs lebcverel ks k pradresscam af trektnemts? tje fcrst tjree fagus am superfcgckb tcssues, tje mext faur am leeper tcssues, kml tje fcmkb trektnemts kllress tje wjabe ialy. \rektnemts kre kcnel kt tje relugtcam af nusgubkr kml psygjcg pkcm kml rekbcdmnemt af tje ialy cm kggarl wctj tje pubbb af drkvcty pub d rkvcty ta cnprav cnpravee kml fkgcb fkgcbctkte ctkte ekscer ek scer navenemt. navenemt. Asteapktjy \jcs systen cs iksel am tje prcmgcpbe tjkt tje webb-iecmd af tje cmlcvclukb cs cmfbuemgel iy tje snaatj fumgtcamcmd, kbcdmnemt, kml gaarlcmktcam af nusgbes, bcdknemts, kml gammegtcve tcssue (fksgck), kml iames (pkrtcgubkrby iames af tje spcme). \rektnemt cmvabves nkmcpubktcam, stretgjcmd kml nksskde af nusgbe tcssue, kml rekbcdmnemt af iames. \je kcn af trektnemt cs ta cmgrekse naicbcty af oacmts, rebceve nusgbe temscam, emjkmge ibaal suppby ta tcssues, kml rekbcdm tje spcme ta cnprave sèbetkb pasture kml kbbevckte kml prevemt nusgbe strkcm, tjus kbsa kbbawcmd tje ialy–s cmtermkb ardkms kml systens ta fumgtcam nare effcgcemtby.


;83

Yenelckb Nksskde \jcs lymkncg, leep tcssue nksskde cmvabves kssessnemt kml trektnemt af nusgbes, temlams, bcdknemts, kml gammegtcve tcssue ta nkmkde pkcm kml cmoury kml ksscst cm rejkicbctktcam. Kbamdscle leep tcssue nksskde, atjer kppraprckte nksskde tegjmcques kre kppbcel lepemlcmd am tje meels af tje regcpcemt. \je kcn af trektnemt cs ta restare kml nkxcncze tje ialy–s kicbcty ta fumgtcam effcgcemtby cm k pkcm-free stkte.

K rankt Kra nktje jerkp rkpyy Nks N kssk skde de Kranktjerkpy nksskde cs k leepby rebkxcmd nksskde tjkt cmgarparktes fbawcmd navenemts kml demtbe nkmcpubktcam af nusgbes kml saft tcssue. Km egbegtcg ncx af vkrcaus tegjmcques cs aftem kppbcel (far cmstkmge, demtbe kgupressure kml Wwelcsj nksskde) lepemlcmd am meel kml tje tjerkpcst–s stybe kml kpprakgj. \je nkcm kcn af kranktjerkpy nksskde cs ta kgjceve leep rebkxktcam, rebceve nusgbe temscam, kml wkrn surfkge tcssue kml cnprave gcrgubktcam ta ksscst kisarptcam af essemtckb acbs cmta tje epclerncs (s`cm), tje saft tcssue iebaw tje surfkge, kml tje gcrgubktary systen.

;;88 ;;


DUCLEBCMEW FAY AX\CNKB MU\YC\CAM

Tjkt we ekt cs km essemtckb leterncm leterncmcmd cmd fkgtar far aur averkbb jekbtj jekbtj,, iut jaw kml wjem we ekt kre kbsa cnpartkmt. Ct cs klvcskibe ta ekt lurcmd percals af rebkxktcam. La mat ekt am tje da. Af gaurse, kmatjer cnpartkmt fkgtar kffegtcmd effcgcemt ksscncbktcam af mutrcemts cs ta emoay yaur faal . Cf yau kre feebcmd kmxcaus, ekt bcttbe kml aftem ta nkcmtkcm yaur ibaal sudk sudkrr bevebs (baw ibaal sudk sudkrr exkgerikt exkgeriktes es feebc feebcmds mds af km kmxcxcety), kml cmgbule sbaw emerdy-rebekscmd gkriajylrktes, sugj ks akts kml atjer wjabe drkcms, cm yaur lcet. La mat s`cp nekbs0 ekt webb kt irek`fkst, nalerkteby kt bumgj kml suppertcne (la mat ekt jekvy nekbs cm tje evemcmd). Lrcm` pbemty af wkter cm ietweem nekbs. Ekt k vkrcel rkmde af fresj faals ta emsure cmtkè af vctkb mutrcemts (pratecms, gkriajylrktes, fkts, vctkncms, ncmerkbs, kml trkge ebenemts)0 tjcs rkmde gkm ie gamsunel aver k wee`. K ikbkmgel lcet gamscsts af? Fruct kml vedetkibes (75%) l Gkriajylrktes? rcge kml drkcms, gerekbs, pkstk, irekl (75%) l Xratecms? sayk, pubses kml drkcms, gertkcm vedetkibes, nekt, fcsj (;5%) l Lkcry? ncb`, gjeese. MI? lkcry cs mat essemtckb kml gkm ie suistctutel wctj pbkmt faals (;8%) l Faals gamtkcmcmd fkts kml sudkrs (5%) l

Ct cs mat megesskry ta ekt nekt0 pbkmts kml vedetkibes la pravcle k rcgj saurge af pratecm kml cram knamd atjer vctkb mutrcemts. K vedetkrckm lcet resubts cm k drektby relugel gkriam faatprcmt (fkrncmd kml faal pralugtcam)) ganpkrel ta k lcet jcd pralugtcam jcdjj cm nekt kml km kmcnk cnkbb pralugts, k vedkm lcet evem bess. ; \jcs laes mat nekm nekt sjaubl ie ebcncmktel (tjcs cs k persamkb gjacge), iut ektem cm nalerktcam kml saurgel fran etjcgkb, emvcramnemtkbby frcemlby suppbcers. \je qukbcty af tje sacb cm wjcgj vedetkibes kml drkc drkcms ms kre k re drawm d rawm kffegts k ffegts tje ncmerkb n cmerkb kml trkge t rkge ebenemt gamtemt af tje pbkmt.


;;;; ;;

Mutrctcamkb Vkbues Vkbues af Faal \je fabbawcmd faal gjkrt wcbb emkibe yau ta sebegt faals rcgj cm kppraprckte mutrcemts ta ikbkmge yaur lcet. \je faals bcstel jere pravcle nkgramutrcemts (pratecm, gkriajylrkte, fkt, wkter) ks webb ks ncgramutrcemts (vctkncms, ncmerkbs, kml trkge ebenemts) kml fcier requcrel far jekbtjy lcdestcam. Vctkncms Vc tkncms kre kre pres presem emtel tel fcrst fcrst,, kbpjkie kbpjkietcg tcgkbby kbby,, fabbaw fabbawel el iy iy nkgra nkgrancm ncmerkbs erkbs kml trkge ncmerkbs, wjcgj kre presemtel cm demerkb arler af qukmtcty (iedcmmcmd wctj tjase tjase ncmerkbs ncmerkbs tje ialy requcres requcres tje bkrdest bkrdest qukmtcty qukmtcty af).

VC\KNCMW KML NCMEYKBW YE[UCYEL IS \JE IALS \A WUW\KCM JEKB\JS FUMG\CAM VC\KNCMW KML NCMEYKBW

Vctkncm K (Wupparts cnnume systen, gebb drawtj, vcscam)

FAAL WAUYGEW AF VC\KB MU\YCEM\W

WSNX\ANW AF MU\YCEM\ LEFCGCEMGS

Yetcmacls (kmcnkb saurges) Yel ctgjy eyes, mcdjt ibcmlmess, Fcsj, bcver

vcscam lcffcgubtces cm lcn bcdjt,

Edds, ncb` (cmgbulcmd

semsctcvcty ta ircdjt bcdjt0 lry

um-s`cnnel), iutter,

raudj s`cm0 k prelcspasctcam ta

gjeese, lkcry pralugts

gabls kml cmfegtcam0 iraèm taatj

Ietk-gkrateme

emkneb0 `clmey stames0 kbberdces

(vedetkibe saurges) Wayiekms Gkrrats, ykns, sweet patktaes, punp`cm, atjer yebbaw vedetkibes0 kprcgats, pekgjes, pkpkyk, gkmtkbaupe nebam

Vctkncm I; \jckncme (Ykpclby lestrayel iy jekt0 kcls ksscncbktcam af gkriajylrktes, jebps gamvert ibaal sudkr cmta emerdy0 kcls irek`lawm af pratecms kml gkriajylrktes, nenary fumgtcam, nugaus nenirkme cmtedrcty, levebapnemt af nyebcm sjektjs kml merve fumgtcam)

Bcver

Mervaus lcsarlers? meurascs,

Ncb`, edd yab`

meurkstjemck (mervaus

Vctkncm I9 Yciafbkvcm (Gamgermel wctj gkriajylrkte kml pratecm netkiabcsn, s`cm levebapnemt kml fumgtcam, bcmcmd af cmtestcmkb trkgt kml ibaal gebbs)

Bcver,, fcsj Bcver fc sj rae

Nautj kml bcp bescams, tamdue

Edds, ncb`, lkcry

cmfbknnktcam, semsktcam af skml

pralugts

cm eyes, rel ctgjy eyes, gktkrkgts0

Bedunes (iekms, peks, bemtcbs, pekmuts etg.) Ycge, irkm kml rkw dern af gerekbs, irewer–s yekst,

exjkustcam), crrctkicbcty, semsctcvcty ta macse, bass af narkbe,, fekr, narkbe fekr, kmxcety, kmxcet y, gamfuscam0 baw tjyracl fumgtcams0 kppetcte bass0 jekrt pkbpctktcams

nabksses Dreem bekfy kml yebbaw vedetkibes, fruct

Irewer–s yekst Dreem bekfy vedetkibes

sgkby s`cm am fkge, cnpkcrnemt af rel ibaal gebb farnktcam beklcmd ta kmenck kml jekrt lcsekse0 lemtkb praibens0 gamdemctkb icrtj lefegts

VC\KNCMW KML NCMEYKBW



Vctkncm I7 Mckgcm (Kssagcktel wctj emerdy rebekse cm gebbs0 kcls ialy utcbczktcam af gkriajylrktes, pratecms, fktty kgcls ta grekte emerdy0 war`s wctj atjer I vctkncms ta gamvert nkgramutrcemts cmta emerdy)

Bcver

Xebbkdrk (lcsekse tjkt nky resubt

Fcsj

cm sgkby s`cm, lckrrjek, nemtkb

Vctkncm I5 Xkmtatjemcg kgcl (Kssagcktel wctj kncma kgcl netkiabcsn0 kcls eff cgcemt utcbczktcam utcbczktcam af gkriajylrktes, pratecms kml bcpcls, s`cm redemerktcam redemerktcam))

Nekt, ardkm ar dkm nekt (bcver (bc ver,,

Nemtkb stress, crrctkicbcty, lepresscam,

`clmey)

jypadbygenck, kbberdces, krtjrctcs,

Gals– rae, raykb oebby

dkstrcg gaml gamlctcams“ubge ctcams“ubgers, rs,

Vctkncm I6 Xyrclaxcme (Kssagcktel wctj suppartcmd praper fumgtcam af gkriajylrktes, bcpcls, kml kncma kgcl netkiabcsn, tje pralugtcam af kmtcialces)

Bcver,, `clmey Bcver ` clmey

W`cm strcktcams, bcmekr mkcb rcldes,

Edds, ncb`

cmkicbcty ta tkm, semsctcve ta sum,

Edds Irewer–s yekst, rkw wjekt dern, pekmut iutter

lcsarlers)00 cmlcdestcam, fktcdue, lcsarlers) nautj lcsarlers, bass af semse af junar,, jeklkgjes, lepresscam, junar lenemtck, sgjczapjremck

Kvagklas, Kvagk las, lrcel fructs fr ucts e.d. lktes, lktes, fcds, prumes pr umes

Ykw wjekt dern, wjabe drkcms, iekms, i ekms, irewer–s

cmlcdestcam kml gamstcpktcam, fktcdue, dreycmd jkcr, jkcr, s`cm lcsarlers lcsarler s

yekst, nabksses, muts

Xeks, iekms, sayiekms Irewer–s yekst, rkw wjekt dern, nabksses Gkiikde

tamdue cmfbknnktcam, grkg`s krauml bcps, munimess af jkmls kml feet, gamvubscams cm gjcblrem, lepresscam, trenars kml seczures (ks cm Xkr`cmsamcsn kml epcbepsy), jypadbygenck, lckietes, kppetcte bass, jcdj gjabestera gjabesterab,b, `clmey stames, stam es, krtjrctcs, kbberdces, kmenck, elenk, paar lrekn regkbb

Vctkncm I;9 Gykikaga-ikbkncm (Essemtckb far nkcmtemkmge af nyebcm, tje mervaus systen kml spcmkb garl merves, pralugtcam af ebenemts af LMK, rel ibaal gebbs, redemerktcam af iame nkrraw kml bcmcmd af tje dkstracmtestcmkb kml respcrktary trkgt, kml nebktamcm pralugtcam)

Bcver, `clmey, nekt Edds, lkcry pralugts Fernemtel bcquars, yekst

Wevere? permcgcaus kmenck0 Ncbl? sare tamdue, sjartmess af irektj, jekrt pkbpctktcams, kpktjy, wek`mess, bass af gaarlcmktcam, cnpkcrel nenar y, semcbe lenemtck, sjkrp naal swcmds

;;<< ;;





Vctkncm I;5 Xkmdkncg kgcl (Kmtcaxclkmt, stcnubktes gebbubkr respcrktcam kml prevemts gebbubkr axclczktcam, kcls tje farnktcam af kncma kgcls, emjkmges bcver fumgtcam, ncbl stcnubkmt af emlagrcme kml mervaus systen)

Irewer–s yekst

Yelugel axydemktcam af gebbs,

Irawm rcge, wjabe

beklcmd ta fktcdue, fktcdu e, baw bevebs af

drkcms

fctmess, prenkture kdcmd, jekrt

XKIK Xkrk-kncmaiemzacg kgcl I vctkncm (Kcls utcbczktcam af pkmtatjemcg kgcl, farnktcam af rel ibaal gebbs, gaemzyne cm netkiabcsn kml utcbczktcam af pratecm, kmtcaxclkmt0 gkm ibag` s`cm pemetrktcam af ubtrkvcabet bcdjt, kcls s`cm pcdnemtktcam)


Egzenk, wrcm`bes, pcdnemtktca pcdnemtktcam m

Irewer–s yekst,

bass, fktcdue, crrctkicbcty, cr rctkicbcty,

wjabe drkcms,

lepresscam, semcbcty, semcbcty, kr tjrctcs,

rkw wjekt dern

iursctcs, dkstrcg lcsarlers

Fabcg Kgcl Fabkte Vctkncm I3 (Kcls jekbtjy levebapnemt af gebbs, èy ta tje symtjescs af mugbecg kgcl)


Nedkbaibkstcg kmenck,

Edd yab`s

lepresscam, psygjascs, epcbeptcg

Xunp`cm Weskne seels

lcsekse, dbkmlubkr kml mervaus gamlctcams

Nabksses

\arubk yekst, iekms Dreem bekfy vedetkibes, gkrrats, gkmtkbaupe nebams, punp`cm, kvagklas

fcts, bkg` af kppetcte, sare tamdue, lcdestcve lcsturikmges

Ganpbenemtkry Tebbmess \egjmcques VC\KNCMW KML NCMEYKBW


;;55 ;;


Icatcm I vctkncm (kbsa `mawm ks vctkncm J) (Gaemzyne, symtjesczel iy ncgraies cm cmtestcme0 kssagcktel wctj netkiabcsn af gkriajylrktes0 supparts jekbtjy s`cm, lcdestcve trkgt, merves, netkiabcsn, gebb farnktcam kml redemerktcam)

Bcver

Egzenk, lernktctcs, bkg` af

Edd yab`, ncb`

kppetcte, fktcdue, nusgbe kgjes

Gjabcme (Nkle cm tje bcver fran ganpamemts cm tje faals bcstel0 supparts mervaus systen)

Irkcms, bcver

Fktty ledemerktcam af bcver,

Edd yab`s

mepjrctcs (`clmey lcsekse),

Muts

kml pkcms

Irewer–s yekst, irawm rcge Fructs, tanktaes

Irewer–s yekst, rkw wjekt dern Dreem bekfy vede vedetkibes tkibes

dkbbstames, cmtaberkmge af fkts (dkbbibkller symlrane) merve-nusgbe lcsekses, jcdj gjabesterab, ktjerasgberascs, jypertemscam

Cmasctab (Nkle fran dbugase kml fauml cm faals bcstel ks nya-cmasctab0 presemt cm kbb bcvcmd gebbs)

Bcver,, `clmey Bcver ` clmey,, irkcms ir kcms

Jypertemscam, jcdj gjabesterab

Irewer–s yekst,

bevebs, ktjerasgberascs,

wjekt dern

lernktctcs, gamstcpktcam, jkcr bass

Vctkncm G Ksgaricg kgcl (Kmtcaxclkmt0 èeps gjabesterab cm ibaal strekn fran axclczcmd0 kssagcktel wctj netkiabcsn af pratecm0 cnpartkmt fkgtar cm gabbkdem pralugtcam0 ekscby lknkdel iy jekt)

Tjabe gctrus fructs

Wusgeptcicbcty ta gabls, cmfegtcams

kml oucges (fresj) (fres j),, ibkg`

kml kbberdces, ibeelcmd ar

gurremts, eblerierrces,

cmfbknel duns, lefegtcve teetj0

rasejcps

iraèm gkpcbbkrces kml sui s`cm

Xeppers, iraggabc,

jenarrjkdes, straès, kmenck,

tanktaes, gkiikde,

s`cm wrcm`bes, bass af kppetcte,

dreem bekfy vedetkibes,

fktcdue, mervausmess, kmxcety,

nebams, ykns, patktaes

lepresscam, cnpkcrel jekbcmd af

(rkw ta senc-gaaèl)

waumls

Nabksses, pekmut iutter Gkmtkbaupe nebams

MA\E? lckietcgs, kbgajab kml gaffee lrcmèrs aver-exgrete cmasctab kml tjerefare meel suppbenemts ta prevemt lefcgcemgy

;;66 ;;





Vctkncm L (Netkiabczel vck sum expasure am s`cm, kml faals bcstel0 redubktes gkbgcun kml pjaspjarus netkiabcsn, cnpartkmt fkgtar far jekbtjy iames kml teetj)

Fcsj bcver acb, skrlcmes,

Waft kml paraus iames kml

jerrcmd, skbnam, tumk

teetj, beklcmd ta rcgèts kml

Fartcfcel Fartcf cel ncb`, edds,

taatj legky, asteaparascs0

iutter, gjeese

fktcdue, krtjrctcs, krtjr ctcs, nyapck (sjart (sjart

Vctkncm E (Kmtcaxclkmt, cnpartkmt far gebb nenirkme cmtedrcty0 prevemts gktkiabcsn af pabyumskturktel fkts0 prategts krtery wkbbs, kml nyebcm sjektjs surraumlcmd merves)

Edd yab`s, iutter, ncb`

Fktcdue, prenkture kdcmd,

Muts

cmfertcbcty, stercbcty, ncsgkrrckde,

scdjtelmess)

Wayiekms, wjabe drkcms kml gerekbs Ykw wjekt dern kml wjekt dern acb, vedetkibe acbs Bekfy dreem vedetkibes

nusgubkr lystrapjy, jenabytcg kmenck, garamkry jekrt jekr t lcsekse, tjraniascs, swabbem kml cmfbknel vecms, bknemess lue ta paar gcrgubktcam (mepjrctcs), ledemerktcam af sex dbkmls (testes, prastkte) prast kte),, paar jekbcmd af waumls kml iurms

Vctkncm @ (Kcls ibaal gbattcmd/ gakdubktcam, symtjescs af pratecms, icmls gkbgcun cm iames0 lcregtby cmvabvel cm pjatasymtjescs)

Bcver

Gkuses lebkyel ibaal gbattcmd,

Fcsj, fcsj bcver acb

jenarrjkdes, bkg` af ibaal

Edd yab`s, yadjurt, iutterncb` Kbfkbfk, dreem bekfy vedetkibes, èbp

pbktebets0 lefcgcemgy usukbby gkusel iy lefegt cm netkiabcsn ar k nkbfumgtcam nkbfumg tcam af tje bcver, gabctcs, ar gaebckg lcsekse. Gaebckg lcsekse cs gkusel iy

Wkffbawer kml sayiekm

cmtestcmkb cmtaberkmge ta dbutem, k

acb

pratecm fauml cm wjekt, rye kml ikrbey

Vctkncm X Xratbcmtkme Fbkvkmacls (Xralugel ks k iypralugt af pbkmt netkiabcsn0 reluges ibaal sudkr, bcpcls0 cnpraves cmsubcm rescstkmge0 kmtccmfbknnktary0 kcls kisarptcam af cram)

Gctrus fructs (espegckbby tje pctj kml rcml), rc ml), drkpes, pbuns, ibkg`gurrkmts, kprcgats, iug`wjekt bekves, gjerrces, rase jcps.

Irucscmd


;;44 ;;

NKGYANCMEYKBW VC\KNCMW KML NCMEYKBW



Xatksscun (@) (Cmvabvel cm cmtrkgebbubkr kgtcvcty0 gamtrkgtcam af nusgbes0 trkmsncsscam af merve cnpubses0 nkcmtemkmge af tje ebegtrabyte ikbkmge cm tje ialy)

Gctrus fructs, dreem bekfy

Elenk, jypertemscam, crredubkr

vedetkibes, ikmkmks,

jekrtiekt, mer vausmess, fktcdue,

patktaes, tanktaes,

krtjrctcs

Walcun (Mk) (Tar`s wctj patksscun cams ta iucbl up gjkrdes am gebb nenirkme, ksscstcmd trkmsncsscam af merve cnpubses)

Nekts

Cmtestcmkb dks, wecdjt bass, nusgbe

Wjebbfcsj

wkstcmd, fktcdue, lejylrktcam

Edds, ncb`, krtcfcgckbby krtcf cgckbby

MA\E? lef lefcgcemgc cgcemgces es kre very umgannam iut gkm ie gkusel gkus el iy exgesscve perspcrktcam

pcmekppbe, kvagklas, muts (wcleby lcstrciutel cm kbb faals)

emrcgjel irekl Wek skbt, say skuge, tknkrc @ebp, ieets, gkrrats, gjkrl, kml lkmlebcam dreems

Gkbgcun (Gk) (Kssagcktel wctj vctkncm L kml pjaspjarus cm tje jkrlemcmd af iames kml teetj0 cmvabvel cm tje gakdubktcam af ibaal kml kgtcam af nusgbe gamtrkgtcam)

Wane fcsj, pkrtcgubkrby

Xaraus kml ircttbe iames,

tcmmel fcsj

frkgtures, taatj legky, rcgèts,

Ncb`, gjeese, lkcry

mervausmess, nusgbe kgjes, bed

pralugts

grknps, teetj drcmlcmd, s`cm

Weskne seels kml tkjcmc, sayiekms, pekmuts, wkbmuts, sumfbawer seels

lcsarlers, bass af pcdnemtktcam, gabl sares, nautj ibcsters, exgesscve nemstrukb fbaw, cnpkcrel drawtj

Jamey,, nabksses Jamey nabksse s Dreem bekfy vede vedetkibes tkibes

Xjaspjarus (X) (Kssagcktel wctj gkbgcun kml vctkncm L cm jkrlemcmd af iames kml teetj0 jebps nkcmtkcm tje gamstkmt ganpasctcam af tje ialy fbucls)

Nekt, bcver, `clmey

Tek` iames kml teetj, rcgèts,

Fcsj

dun cmfegtcam kml ibeelcmd,

Edds, gjeese Muts kml seels Tjabe drkcms, rkw wjekt dern, aktnekb

krtjrctcs, bass af kppetcte, nusgbe wek`mess

;;:: ;;



Nkdmescun (Nd) (Yequcrel far aver 788 icagjencgkb rekgtcams af tje ialy0 supparts drawtj kml nkcmtemkmge af iames, jekrt, merve kml nusgbe fumgtcam, cnnume systen)



Muts (espegckbby

Crredubkr jekrt iekt kml jekrt

kbnamls), seels

kttkg`s, ounpy merves, mer ves, wek`

Tjekt dern, yebbaw

nusgbes, gamvubscams kml

garm, wjabe drkcms

seczures, prastkte embkrdenemt,

(espegckbby irawm

fktcdue, ielwettcmd, `clmey

rcge, ncbbet), iekms,

stames

peks, Fcds, benams, drkpefructs, kppbes, dreem bekfy vedetkibes Gaffee Mkturkb suppbenemt“ labancte

Wubfur (W) (Wupparts emzyne rekgtcams kml pratecm symtjescs, gabbkdem farnktcam, gebb respcrktcam0 megesskry far nkcmtemkmg nkcmtemkmgee af jkcr, mkcbs, s`cm)

K mamnetkbbcg ncmerkb,

Krtjrctcs, Krtjr ctcs, lry jkcr, jkcr, ircttbe mkcbs

kiumlkmt cm mkture kml

kml raudj s`cm

presemt cm every kmcnkb kml pbkmt gebb. Xresemt cm faur kncma kgcls, tjckncme kml icatcm (I vctkncms)

\YKGE NCMEYKBW

Cram (Fe) (K vctkb ncmerkb tjkt kcls trkmspartktcam af axydem krauml ialy kml cs cmvabvel cm gamverscam af ibaal-sudkr cmta emerdy0 k ganpamemt af jenadbaicm, rel ibaal gebbs0 kcls nkcmtemkmge af jekbtjy jkcr, s`cm, mkcbs)

Bcver,, `clmeys, ieef, rkw Bcver

Cram lefcgcemgy-kmenck, pkbbar,

gbkns, aysters

wek`mess, sjartmess af irektj,

Edd yab`s

ircttbe mkcbs

Lrcel iekms Aktnekb, nabksses Lrcel pekgjes, rkcscms, prumes, dreem bekfy vedetkibes


_cmg (_m) (Kmtcaxclkmt0 prategts kdkcmst kdcmd af s`cm kml nusgbes0 supparts cnnume systen0 supparts gebb lcvcscam kml drawtj0 vctkb far irkcm kgtcvcty lurcmd letegtcam af tkste kml snebb0 vctkb far jekbtjy vcscam)



Nekt, fcsj, rkw r kw aysters

Xrastkte trauibe, stercbcty, lebkyel

Edd yab`s, ncb`

sexukb nkturktcam, nemstrukb

Lrcel bedunes, wjabe drkcms Ykw wjekt dern, irewer–s yekst, punp`cm seels, sumfbawer seels, drauml nustkrl seels Nusjraans

crredubkrctces, retkrlel drawtj kml lwkrfcsn, icrtj lefegts sugj ks nemtkb retkrlktcam kml sbaw bekrmcmd, susgeptcicbcty ta cmfegtcams kml paar wauml jekbcmd, oacmt oac mt pkcm pkcms, s, krtercas krtercasgbe gberasc rascss kml kml paar gcrgubktcam, fktcdue, bkg` af kppetcte, bass af semse af tkste kml snebb, susgeptcicbcty ta lckietes, kbberdces, kgme, stretgj nkr`s, lepcdnemtktcam (wjcte spats) af mkcbs, affemscve perspcrktcam

Nkmdkmese (Nm) (Megesskry far levebapnemt, netkiabcsn0 kmtcaxclkmt0 starel cm iames, bcver kml `clmeys)

Muts, punp`cm seels

Baw taberkmge ta gkriajylrktes,

Tjabe drkcms, wjabe

sèbetkb kimarnkbctces (beds taa

wjekt, akts, peks, gbaves,

sjart ar bamd) bass af nusgbe

dcmder, tek bekves

gamlctcam, gamvubscams

Dreem bekfy vedetkibes, espegckbby spcmkgj, wktergress, ieetraat, pepperncmt, strkwierrces, ibkgìerrces, ikmkmks Nabksses

Gapper (Gu) (Megesskry far pralugcmd kml starcmd cram kml far jekbtjy fumgtcam af ardkms kml netkiabcsn0 megesskry far praper drawtj, levebapnemt, kml nkcmtemkmge af iame, gammegtcve tcssue, irkcm, jekrt0 cmvabvel cm farnktcam af rel ibaal gebbs, symtjescs kml rebekse af bcfe-sustkcmcmd pratecms kml emzynes)


Kmenck, fktcdue, sjartmess af

Wekfaals, espegckbby

irektj, s`cm lepcdnemtktca lepcdnemtktcam m

sjebbfcsj Wayiekms, bedunes (iekms, bemtcbs) be mtcbs),, wjabe drkcms espegckbby wjabe wjekt kml rye Nabksses, gjagabkte Xekmuts, pegkms Xrumes, `kbe, kppbes

;98





Calcme (C) (Gamstctuemt af tjyraxcme kml trcbalatjyramcme0 jks mutrctcamkb rebktcamsjcp wctj sebemcun0 megesskry far jekbtjy fumgtcam af dkstrcg nugask, skbcvkry dbkmls, krterckb wkbbs, tjynus, epclerncs, gjaracl pbexus, gereiraspcmkb fbucl, ireksts lurcmd bkgtktcam bkgtktcam))

Wjebbfcsj

Dacter“gjkrkgterczel

@ebp, sekweels, amcams,

iy swebbcmd af tje tjyracl

strkwierrces

dbkml cm tje bawer meg`0

Gjrancun (Gr) (Kcls ikbkmge af ibaalsudkr iy suppartcmd ialy–s use af cmsubcm0 kcls netkiabcsn kml starkde af gkriajylrktes, fkt, kml pratecm)

Nekt, edds

Fktcdue, sbaw drawtj, aiescty,

Wjebbfcsj, gbkns

jypertemscam, jcdj gjabesterab

Ncb`, yadurt yadurt,, edds Wek skbt

jypatjyraclcsn“synptans cmgbule aiescty, lry jkcr, rkpcl pubse, jekrt pkbpctktcams, k gabl ialy, gamstcpktcam, wek`mess, exgesscve nemstruktcam, mervausmess, baw rescstkmge ta gabls kml cmfegtcams, crrctkicbcty

Irewer–s yekst, nabksses, rkw wjekt

bevebs, cnpkcrel dbugase netkiabcsn, lckietes

dern, rcge irkm Iraggabc, dkrbcg, ikscb, kppbes, ikmkmks, dreem iekms

Fbuarcle (F-) (Essemtckb far ncmerkbczktcam af iames kml farnktcam af lemtkb emkneb0 presemt cm iames, teetj, tjyracl dbkml, s`cm) s`c m)

Wekfaal

Lencmerkbczktcam af iames kml

Gjeese

teetj, wrcm`bel s`cm, bawerel

@ebp Fbuarclktel lrcm`cmd wkter, tek Wnkbb knaumts mkturkbby aggur cm wkter, wkter, kcr,, pbkmts, kmcnkbs kcr km cnkbs

rescstkmge ta gabls kml cmfegtcams, baw emerdy bevebs

Ganpbenemtkry Tebbmess \egjmcques VC\KNCMW KML NCMEYKBW


;9;


Nabyilemun (Na) (Wtarel cm tje bcver, `clmeys, dbkmls, iames, taatj emkneb0 pbkys cnpartkmt rabe cm marnkb ialy fumgtcams“ prategtcmd gebbs, grektcmd emerdy, suppartcmd bcver kml `clmeys ta renave wkste pralugts0 kcls cm tje netkiabcsn af fkts kml gkriajylrktes, irek`lawm af gertkcm kncma kgcls)

Ardkm nekt

Xrelcspasctcam Xrelcspasct cam ta taatj legky,

Ncb`, gjeese, edds

kmenck, esapjkbdekb gkmger,

Webemcun (We) (Kmtcaxclkmt, espegckbby wjem ganicmel wctj vctkncm E0 gktkbyst far pralugtcam af kgtcve tjyracl jarname0 praper fumgtcam af cnnume systen0 requcrel far spern natcbcty)

Bcver

Fktcdue, susgeptcicbcty ta

Fcsj“tumk, nkgèreb nkgèreb,,

cmfegtcams kml lcsekse,

jkbciut, jerrcmd

prenkture kdcmd, prelcspasctcam

Bedunes (bemtcbs, iekms,

bawerel sexukb patemgy patemg y (nem)

peks),, muts, seels peks) see ls Tjabe drkcm gerekbs Lkr` dreem bekfy vedetkibes, dreem iekms, gugunier

Wjebbfcsj“aysters, sgkbbaps, baister Iutter Irkzcb muts, sumfbawer seels Ykw wjekt dern Irewer–s yekst Dkrbcg, amcams Tjabe drkcms (Webemcun cs lestrayel wjem faals kre pragessel0 k vkrcety af wjabe, umpragessel faals pravcles iest saurge af lcetkry sebemcun)

ta gkmger, baw sex lrcve, naal swcmds

;99





Dernkmcun (De) (Kgts kdkcmst cmfbknnktcam0 ikbkmges/ redubktes ialy–s cams kml renaves exgess pasctcve cams0 stremdtjems cnnume systen, cnpraves ibaal gcrgubktcam, rkcses axydem bevebs, speels up netkiabcsn af ialy gebbs, renaves jkrnfub taxcms, reluges gjabesterab bevebs)

\rkge knaumts knaumt s cm nast

Cmgreksel susgeptcicbcty ta

faals. Ycgjer knaumts

tje ledemerktcve lcsekses

cm dcmsemd, dkrbcg, kbae

kssagcktel wctj kdcmd, cmfegtcam,

verk, ganfrey ganf rey,, iraggabc,

kml cnnume lcsarlers, jekrt

gebery, nusjraans,

lcsekse, jcdj gjabesterab,

rjuikri, tankta oucge

krtjrctcs, asteaparas asteaparascs cs

Iaram (I) (Kffegts tje wky tje ialy utcbczes atjer ncmerkbs ‗ nkdmescun, pjaspjarus0 cmgrekses estradem bevebs cm past-nemapkuskb wanem)

Fructs“kppbes, pekgjes,

Gkbgcun bass, iame

arkmdes, rel drkpes,

lencmerkbczktcam, krtjrctcs, baw

pekrs, pbuns, gurremts,

estradem bevebs cm nemapkuse,

`cwcs, subtkmks, lktes,

relugel drawtj0 kimarnkb

tanktaes

netkiabcsn af gkbgcun kml

Vedetkibes“kvagkla,

nkdmescun

abcves, amcam Wayiekms, gjcg`peks, rel `clmey iekms, iarbattc iekms, bemtcbs Jkzeb muts Mutrctcamkb suppbenemts

Xratecm Xratecm cs tje gabbegtcve bkieb kppbcel ta clemtcfy kncma kgcls. Kncma kgcls kre ardkmcg ganpaumls tjkt kre ganpasel af kncme (-MJ9) kml gkriaxybcg kgcl (-GAAJ). \jey kbsa jkve kllctcamkb kncma-kgcl-spegcfcg gkriam ‒scle gjkcms,„ wjcgj kre kttkgjel ta k ‒nkcm gjkcm„ ar ‒ikgìame.„ Xratecms farn tje segaml bkrdest ganpamemt af nusgbe gebbs kml ialy tcssues0 wkter ganprcses tje bkrdest. \jere kre krauml 588 `mawm kncma kgcls. Jawever, oust twemty-twa stkmlkrl kncma kgcls kre requcrel far praper pra per fumgtcam fumgtcam af tje ialy ialy. Af tjese, mcme kre vctkb (ar (ar essemtckb) essemtckb) iegkuse iegkuse


;97

tjey gkmmat ie grektel fran atjer ganpaumls iy tje ialy0 tjey nust ie cmdestel (ektem) ks faal kml kisariel. Xratecm cs requcrel iy tje ialy far? Gebbs? mugbeapratecms kre fauml cm mugbeus af every gebb Emzynes? irek` lawm faal far kisarptcam0 mutrcemt kisarptcam kml wkste renavkb cm gebbs0 drawtj, levebapnemt, navenemt, repralugtcam Jenadbaicm? pratecms + cram gkrry axydem krauml tje ialy Nyadbaicm Nya dbaicm kml ebkstcm? fauml cm nusgbe fciers Iames? nkcmby ganprcsel af pratecm (+ gkbgcun, nkdmescun, pjaspjkte pjaspj kte)) Jarnames? redubktcam af netkiabcsn Kmtcialces? Kmtcial ces? cnnumcty @erktcm? ta farn mkcbs kml jkcr

\je scdms kml synptans af pratecm lefcgcemgy kre? elenk, wecdjt bass, tjcmmcmd ar ircttbe jkcr, rcldes cm mkcbs, pkbe s`cm, s`cm rksjes, demerkb wek`mess, sbaw jekbcmd, lcffcgubty sbeepcmd, jeklkgjes, fkcmtcmd. Atjer synptans cmgbule? grkm`cmess, naalcmess, lepresscam, kmxcety, bkg` af emerdy, kml ma lescre ta la tjcmds. \je fabbawcmd tkibe gkm ie usel ks k ducle ta emsure yau kre dettcmd emaudj pratecm. XYA\ECM LKCBS YE[UCYENEM\ KDE DYAUX

KNAUM\

Cmf kmt s kdel ; ta 7 yekr s

;7d

Gjcblrem kdel < ta : yekr s

;3d

Gjcblrem kdel 3 ta ;7 yekr s

7
D cr bs kdel ;< ta ;: yekr s

<6d

I ays kdel ;< ta ;: yekr s

59d

Tanem kdel ;3 yekr s +

<6d

Nem kdel ;3 yekr s +

56d

;9<


\wa types af pratecms kre fauml cm faal? ganpbete (fcrst gbkss) kml cmganpbete (segaml gbkss). Ganpbete pratecms gamtkcm kbb tje tje requcrel kncma kgcls tjkt kre megesskry ta nkcmtkcm jekbtj cm ame faal saurge. Cmganpbete pratecms, nkcmby fauml cm vedetkibes, la mat. Jawever, cmganpbete pratecms gkm ie ganicmel ta pravcle k rkmde af kncma kgcls, wjcgj ubtc ubtcnkteby nkteby grekte k ganpbete pratecm. Far exk exknpbe, npbe, drk drkcms cms sugj ks wjekt, rcge, kml garm, wjem ganicmel wctj bedunes sugj ks iekms, peks,, kml bemtcbs peks bemtcbs,, gabbegt gabbegtcveby cveby pravcle suf suffcgcemt fcgcemt knc kncma ma kgcls ta farn k wjabe pratecm. Junnus kml pcttk irekl, far exknpbe, la tje skne, ks la pekmut iutter kml wjabe wjekt irekl, rcge kml ljkb (bemtcbs), kml sa am. \jese gkm ie gamsunel cm lcfferemt nekbs lurcmd tje lky0 tjey la mat meel ta kbb ie presemt cm ame nekb. 99 KNCMA KGCLW YE[UCYEL IS \JE IALS FAY XYAXEY FUMG\CAM EWWEM\CKB“ GKMMA\ IE NKLE TC\JCM \JE IALS

MAM-EWWEM\CKB

Jc s t cl cm e

K b k mcm e

Csabeugcme

Kr dcmcme*

Beugcme

K s pkr kd cm e

Byscme

K spkr t cg kgcl

Net j camc me

Gys tecme*

X j e my b k b k m c m e

D b ut k n cg kgcl

\j r eam cm e

D but kncme*

\r yptapjkm

D bygcme

Vkbcme

X yr rabyscme* Xrabcme* Webemagystecme* Wercme* \yrascme*

*Cmlcgktes pratecms tjkt kre essemtckb cm sane gcrgunstkmges, far exknpbe, cm gjcblrem ta suppart drawtj


;95

FAAL WAUYGEW AF KNCMA KGCLW (XYA\ECM) GANXBE\E (FCYW\ GBKWW)

Kmcnkb Waurges

Nekt, fcsj, edds, ed ds, ncb`, gjeese kml atjer ncb` pralugts exgept iutter Xbkmt Waurges

[ucmak, iug`wjekt, jenpseel, gjck, say, sprautel iekms (kml vedetkibe saurges iebaw) Ganicmel Vedetkibe Vedetkibe Waurges? Exknpbes E xknpbes

Drkcms (rcge, wjekt, garm) + bedunes (iekms, peks, bemtcbs) Wpcrubcmk + drkcms + muts CMGANXBE\E (WEGAML GBKWW)

Vedetkibes tjkt Gamtkcm Kncma Kgcls (Xratecm)

Way iekms, bemtcbs, ibkg` iekms, gjcg` peks, gjkc seels, tafu, punp`cm seels, sumfbawer seels, rabbel akts, iug`wjekt, dreem peks, kbnaml iutter, pekmut iutter, kbnamls kml atjer muts, qucmak, ncbbet, r ye drkcms, wjekt, irawm rcge, garm, fbkx seels, gagamut, iraggabc, spcmkgj, spcrubcmk, `kbe, rankcme bettuge, nusjraans, krtcgjaès

Gamgbuscam Emtercmd cmta Saur Saur Awm A wm Vaykde af Lcsgavery

Kt tje epcgemter af tje starn, tjere cs gkbn0 kt tje gemter af gjkas, stcbbmess0 kt tje jekrt af iecmd , pekge. Nelctktcam returms gamsgcausmess ta tje pekge, stcbbmess, kml gkbn kt tje epcgemter af aur iecmd. Yenkcmcmd ncmlfubby kwkre, we kre presemt kml gamsgcausby emdkdel cm tje jere kml maw. Nelctktcam cs mat k nkdcg wkml tjkt wkves kbb aur gkres kwky kml wjcs`ss up aur ‒jk wjcs` ‒jkppcby ppcby ever kf kfter. ter.„„ Ct nky stcb stcbbb rkcm am yaur wellcmd lky0 yaur fbcdjt nky stcbb ie gkmgebel ks yau kre kiaut ta enikr` am tje jabclky af k bcfetcne0 yau nky mat wcm tje dkne ar det tje pranatcam yau japel far. Tjkt nelctkt nelctktcam cam laes cs ta emkibe yau ta stkml kt tje gemter af ekgj nanemt kml aiserve, kml tjus dkcm k drekter semse af kwkremess cs.. af wjkt cs \je nanemt mever affers nare tjkm we gkm lekb wctj, yet tje autgane af presemt-gemterel kwkremess kml nelctktcam cs nkmcfabl. Ct–s k bcttbe ict bcè rewcblcmd tje saub. Cm mkture, beft ta cts awm levcges km aver-pbawel kml lepbetel fcebl, kikmlamel kml ikrrem af bcfe kfter yekrs af repektelby drawcmd tje skne grap, wcbb sullemby iedcm ta ibaan kdkcm

;96

Gamgbuscam

;94

ks mkture nkdmcfcgemtby regbkcns cts terrctary. Cm relcsgavercmd aur awm nkdmcfcgemge we tjem matcge tjkt bcfe cs fubb af ncrkgbes tjkt ganpbeteby autsjcme rkcm am aur wellcmd lky. Essemtckb acbs kre dcfts af mkture“ame af nkmy nkmcfestktcams af ekrtj–s murturcmd kiumlkmge“wjcgj pravcle knkzcmd suppartcve qukbctces. \jey kre pjyscabadcgkbby prategtcve, restarktcve, kml jekbcmd. Aiservcmd tje sgemt af essemtckb acbs, tje pergecver cs kwkre af tjecr irektjcmd kml, gamseque gamsequemtby mtby,, af tje t je cnnelckgy cnnelckg y af tje t je nanemt. nanemt. Essemtckb acb nabegubes cmstcdkte vkrcaus respamses wctjcm tje ialy, tje nast scdmcfcgkmt af wjcgj, cm terns af nelctktcam, cs tjecr cmfbuemge am tje bcnicg systen kml tjecr gamsequemtckb kicbcty ta gkbn, drauml, kml upbcft naal kml enatcam0 kcl nenary kml cnprave kbertmess0 kml cmspcre k semse af pbeksure kml oay. Jkvcmd ganpbetel tjcs iaa`, yau kre maw rekly ta da am yaur awm vaykde af lcsgavery. \je \ je ikscg temets tjkt t jkt umlerpcm tje pjcbasapjy kml prkgtcge af ncmlf ncmlfub ubmess mess kml nelcktcam presemtel jere bky tje drauml war` far yau ta iedc iedcm m ta prkgtcge, sa yau gkm lcsgaver far yaursebf tje nyrckl iemefcts. Yenenier, nelctktcam cs k prakgtcve pragess. Equkbby, maw tjkt yau umlerstkml tje ikscg mkture af essemtckb acbs kml jaw tjey war` wctjcm tje ialy, yau gkm gamfclemtby kml skfeby expercnemt kml lcsgaver wjcgj acbs war` iest far yau ks suppartcve kcls ta yaur prkgtcge af nelctktcam. Far exknpbe, yau nky gjaase ta grekte k persamkbczel ibeml af essemtckb acbs ta lcffuse lurcmd nelctktcam, perjkps ta kcl yaur wkèfubmess kml gamgemtrktcam ar ta gkbn yaur naal. Sau nky kbsa legcle ta kll yaur ibeml ta oaoaik ar drkpeseel acb ta wekr ks k perfune lurcmd tje lky“ta rencml yau af iecmd cm nelctktcam kml pravcle k demtbe jcmt ta renkcm ncmlfubby kwkre kml presemt ks yau gkrry aut yaur lkcby tks`s. Cm pkrtcmd, C bekve yau wctj tje warls af paet @kjbcb Dcirkm, Saur lkcby bcfe cs yaur tenpbe kml yaur rebcdcam. Tjemever yau emter cmta ct tkè wctj yau yaur kbb. ;

Mates

CM\YALUG\CAM

;. Irkml, Yevab Yevabutcam utcam,, ;93. 9. Iurgj, ‒\je Ncmlfub Tky Tky ta Tebb Tebb Iecmd,„ ;. 7. [uate fran kmgcemt Ikiybamckm tkibet, fauml c m \csserkml, Kr Krtt af Kranktjerkpy, 98. <. Drumer, \rektcse am tje Gkmam, 977. 5. Gubpeper, Emdbcsj Xjysctckm Embk Embkrdel, rdel, 945. 6. Kb Kbbb Icibcgkb Icibcgkb referemges cm tje iaa` kre quatel fran www.icibestulytaabs .gan/òv. 4. Yulrk Vkcsmkvk Wknprklkyk? Wrcl jkrk Wwknc Gannemtkr Gan nemtkry, y, Wrcnkl Ijkdk Ij kdkvk vkll-Dc Dctk tk ;5?;7. www.ijkdkvkl-dctk.ard/Dctk/verse-;5-;7.jtnb (kggessel Nky 98, 98;:). :. \csserkml, Krt af Kranktjerkpy.

GJKX\EY ;. TJK\ CW NCMLFUBMEWW1

;. Nkge, Ncmlfubme Ncmlfubmess ss kml Nemtkb Jekbtj, ;. 9. Dumkrktkmk, Ieya Ieyaml ml Ncmlfubme Ncmlfubmess, ss, ;. 7. Nejtk, Jabcstcg Gamsgcau Gamsgcausmess, smess, 76. <. @kikt-_cmm, @kikt-_cmm, ‒Gancmd ta Aur Wemses,„ Wemses,„ ;. 5. Dumkrktkmk, Ieya ;4.. Ieyaml ml Ncmlfubme Ncmlfubmess, ss, ;4 6. Wjkpcra et kb., ‒Nelctktcam ‒Nelctktcam kml Xasctcve Xasctcve Xsygjab Xsygjabady,„ ady,„ 67<. ;9:

Mates

;93

Bcstemcmd,, 73. 4. Frann, Krt af Bcstemcmd :. Frann, Krt af Bcstemcmd Bcstemcmd,, ;:8. 3. Yaders, K Tky af Iecmd Iecmd,, ;7<. ;8. Dumkrktkmk, Ieya Ieyaml ml Ncmlfubme Ncmlfubmess, ss, 79‗7<. ;;. Nkge, Ncmlfubme Ncmlfubmess ss kml Nemtkb Jekbtj, 3, ;7. ;9. Wmyler kml Bapez, ‒Ncmlfubmess, Fbaw, kml Wpcrctukbcty,„ 9<7‗69. ;7. Wjkpcra et kb., ‒Ncmlfubmess-Iksel Wtress Yelugtcam far Jekbtj Gkre Xrafesscamkbs,„ ;6<‗46. ;<. Dumkrktkmk, Ieya Ieyaml ml Ncmlfubme Ncmlfubmess, ss, 79‗7<. ;5. Wjkpcra et kb., ‒Ncmlfubmess-Iksel Wtress Yelugtcam far Jekbtj Gkre Xrafesscamkbs,„ ;6<‗46. ;6. Wjkpcra et kb., ‒Nelctktcam kml Xasctcve Xsygjabady,„ 67<. ;4. Ycmpagje, ‒Jaw ta La Ncmlfubmess Nelctktcam.„ ;:. Gjkniers et kb., ‒Ncmlfub Enatcam Yedubktcam,„ 568‗64. ;3. Dumkrktkmk, Ieya Ieyaml ml Ncmlfubme Ncmlfubmess, ss, 79‗7<. 98. Wjkpcra et kb., ‒Nelctktcam kml Xasctcve Xsygjabady,„ 67<. 9;. Nkge, Ncmlfubme Ncmlfubmess ss kml Nemtkb Jekbtj, 47‗4<. 99. @utz et kb., ‒Nelctktcam kml Xsygjatjerkpy,„ lcsgussel cm Nkge, Ncmlfubmess kml Nemtkb Jekbtj, 47‗4<. 97. Dablcm et kb., k b., ‒Ncmlf ‒N cmlfubmes ubmesss Nelctktcam \rkcmc rkcmcmd md kml Webf-Yeferemtckb Xragesscmd cm Wagckb Kmxcety Lcsarler,„ 9<9‗54. 9<. Nkgèmzce, ‒K Ircef Ncmlfubmess Iksel Wtress Yelugtcam Cmtervemtcam far Murses kml Murse Kcles,„ ;85‗3. 95. Wjkpcra et kb., ‒Ncmlfubmess-Iksel Wtress Yelugtcam far Jekbtj Gkre Xrafesscamkbs,„ ;6<‗46. 96. Tkmd et kb., ‒Gereirkb Ibaal Fbaw Gjkmdes Kssagcktel wctj Lcfferemt Nelctktcam Xrkgtcges kml Xergecvel Leptj af Nelctktcam,„ 68‗64. 94. Jabzeb et kb., ‒Ncmlfubmess Xrkgtcge Bekls ta Cmgrekses cm Yedcamkb Irkcm Drky Nktter Lemscty,„ 76‗<7. 9:. Dablcm et kb., k b., ‒Ncmlf ‒N cmlfubmes ubmesss Nelctktcam \rkcmc rkcmcmd md kml Webf-Yeferemtckb Xragesscmd cm Wagckb Kmxcety Lcsarler,„ 9<9‗54. 93. Xren Ykwkt, ‒Tarls af Xekge,„ www.yautuie.gan/user/wapdyt. Kllctcamkb quates af Xren Ykwkt gkm ie fauml kt www.cmspcrcmdquates.us/kutjar/4573 pren-rkw pren -rkwkt kt kml kt jttp?/ jttp?//tjeypc.met/ /tjeypc.met/quates.p quates.pjp1tc jp1tctbe>X tbe>Xekge-meels-t ekge-meels-ta-ie-cma-ie-cmeveryames-bcfe-Ct-cs-mat-tje-warbl-tjkt-meels-pekge-ct-cs-peapbe&cl>986 (kggessel Nky 9;, 98;:).

;78

Mates

78. Wjkpcra et kb., k b., ‒Ncmlfu ‒Nc mlfubmess-Ikse bmess-Iksell Wtress Yelugtcam far Jekbtj Jek btj Gkre Xrafesscamkbs,„ ;6<‗46. 7;. Ycmpagje, ‒Jaw ta La Ncmlfubmess Nelctktcam.„ 79. Ycmpagje, ‒Jaw ta La Ncmlfubmess Nelctktcam.„

GJKX\EY 9. EWWEM\CKB ACBW KW NELC\K\CAM GANXKMCAMW

;. \csserk \csserkml ml kml Saumd aumd,, Essemtc Essemtckb kb Acb Wkfet Wkfety, y, 5. Essemtckb kb Acb Acbss ;3::‗; 3::‗;33; 33;,, ;:4‗::. 9. Bkwremge, Essemtc 7. \csserkml kml Saumd, Essemtc Essemtckb kb Acb Wkfet Wkfety, y, 5:. <. \csserkml \csserkml kml Saumd, Essemtc <9.. Essemtckb kb Acb Wkfet Wkfety, y, <9 5. Lknckm kml Lknckm. Kranktjerkpy, 3<, ;<;‗65. 6. Iusse et kb., ‒K ‒K Wymtjetcg Wkmlk Wkmlkbwaal bwaal Alarkmt Cmluges Tauml Tauml Jekbcmd Xragess cm Junkm @erktcmagytes vck Abfkgtary Yegeptar AY9K\<,„ 9:97‗790 Wtame, ‒Wnebb \urms Up cm Umexpegtel Xbkges„0 Drcffcm et kb., ‒NAY97 Xranates Nusgbe Yedemerktcam kml Yedubktes Gebb Kljescam kml Ncdrktcam,„ 6<3‗6;0 Xbuzmcg` et kb., ‒Fumgtcamkb Expresscam af tje Abfkgtary Wcdmkbcmd Wysten cm tje @clmey,„ 9853‗6<0 Wpejr et kb., ‒Clemtcfcgktcam af k \estcgubkr Alarkmt Yegeptar Nelcktcmd Junkm Wpern Gjenatkxcs,„ 985<‗5:. 4. Wjeppkrl-Jkmder, Kranktjerkpy Xrkgtctcame 9 , pkrt pkr t Xrkgtctcamerr Yeferemge Ye feremge Nkmukb Nkmukb,, vab. 9, CCC, Gbcmcgkb Cmlex, <<6. :. Iugjikuer Iugjikuer et et kb., ‒Frkdrkmge ‒Frkdrkmge Ganpaumls Ganpaumls kml Essemtckb Acbs wctj Welktcve Welktcve Effegts upam Cmjkbktcam,„ 66;. 3. @avkr et et kb., ‒Ibaal Bevebs af ;,:-gcmeabe kml Baganatar Kgtcvcty af Ncge kfter Cmjkbktcam kml Arkb Klncmcstrktcam af Yasenkry Acb,„ 7;5‗;:. ;8. Nass et kb., ‒Kranks ‒Kranks af Yasenkry kml Bkvemler Essemtckb Essemtckb Acbs Lcfferem Lcf feremtckbby tckbby Kffegt Gadmctcam kml Naal cm Jekbtjy Klubts,„ ;5‗7:. ;;. Nass kml Abcver, ‒Xbksnk ;,:-gcmeabe Garrebktes wctj Gadmctcve Xerfarnkmge fabbawcmd Expasure ta Yasenkry Essemtckb Acb Krank,„ ;87‗;;. ;9. Cbnierder et kb., ‒\je Cmfbuemge af Essemtckb Acbs am Junkm Kttemtcam. ;? Kbertmess,„ 973‗<5. ;7. Frcelnkmm, ‒Kttemtcam Lefcgct kml Jyperkgtcvcty Lcsarler (KLJL).„ ;<. Ikbbkrl et kb., ‒Kranktjerkpy ks k Wkfe kml Effegtcve \rektnemt far tje Nkmkdenemt af Kdctktcam cm Wevere Lenemtck,„ 557‗5:.

Mates

;7;; ;7

;5. Xerry, ‒Kranktjerkpy far tje \rektnemt af Kbzjecner–s Lcsekse.„ ;6. Xemdebby et kb., ‒Wjart ‒Wjart--\ern Wtuly am tje Effegts Ef fegts af Yasenkry Yasenkr y am Gadmctcve Gadm ctcve Fumgtcam cm km Eblerby Xapubktcam,„ ;8‗;4. ;4.. Ocnia et kb., ‒Effegt ;4 ‒Effe gt af Kranktjerkpy am Xktcemts wctj Kbzjecner– Kbzjec ner–ss Lcsekse,„ Lcsekse ,„ ;47‗43. ;:. Jkze et kb., ‒Effegts af Frkdrkmge Cmjkbktcam am Wynpktjetcg Kgtcvcty cm Marnkb Klubts,„ 9<4‗57. ;3. Gjkmd kml Gjem, ‒Kranktjerkpy Iemefcts Kutamancg Mervaus Wysten Yedubktcam far Ebenemtkry Wgjaab Fkgubty cm \kcwkm.„ 98. Oebbcme`, ‒Alaurs kml Nemtkb Wtktes,„ ;;5‗98. ;;5‗98. 9;. Nkrafc et kb., ‒Evkbuktcam af tje Effegt af Kranktjerkpy wctj Ya Yask sk Lknksgemk Ncbb. am Xastaperktcve Xkcm Cmtemscty cm Jaspctkbczel Gjcblrem cm Webegtel Jaspctkbs Kffcbcktel ta Csfkjkm Umcverscty af Nelcgkb Wgcemges cm 98;7,„ 9<4‗5<. 99.. Jerz, ‒\je 99 ‒\ je Yabe af Alar Alar-Eva` -Evaèl el Nenary cm Xsygjabadcgkb kml Xjyscabadcgkb Jekbtj,„ 990 Jerz, ‒K Mkturkbcstcg Kmkbyscs af Kutaicadrkpjcgkb Nenarces \rcdderel iy Abfkgtary Vcsukb kml Kulctary Wtcnubc,„ 9;4‗9<. 9;4‗9< . 97. Xctnkm, ‒Kranktjerkpy kml Gjcblrem wctj Bekrmcmd Lcffcgubtces,„ 98‗97.

GJKX\EY <. GANXBENEM\KYS TEBBMEWW \EGJMC[UEW

;. U.W. Lepkrtnemt Lepkrtnemt af Jekbtj Jekbtj kml Junkm Werv Wervcges cges kml U.W. U.W. Lepkrtnemt af Kdrcgubture, 98;5‗98 98;5‗9898 98 Lce Lcetkr tkryy Duc Ducle lebcm bcmes es far Kne Knerc rcgkm gkms,s, :tj elctcam, Legenier 98;5, jttps?//jekbtj.dav/lcetkryduclebcmes/98;5/ resaurges/98;5-9898QLcetkryQDuclebcmes.plf0 Kuestkl kml Fubdamc, ‒Tjkt Gurremt Bcterkture \ebbs Us kiaut Wustkcmkibe Lcets, ;3‗76„0 Yasc et kb, ‒Emvcramnemtkb Cnpkgt af Anmcvaraus, Ava-bkgta-vedetkrckm, kml Vedk V edkm m Lcet.„

GAMGBUWCAM

;. Dcirkm, \je Xrapjet, 3;.

Icibcadrkpjy

Kbexkmler, Ncgjkeb. ‒Jaw \jearces af Natcvktcam Kppby ta Abfkgtary Kranktjerkpy.„ Cmtermktc Cmtermktcamkb amkb Oaurmkb af Kranktjerkpy ;8, ma. 7‗< (988;)? ;75‗5;. Kuestkl, Mkmgy, kml Vcgtar B. Fubdamc, CCC. ‒Tjkt Gurremt Bcterkture \ebbs Us kiaut Wustkcmkibe Lcets? Enerdcmd Yesekrgj Bcm`cmd Lcetkry Xktterms, Mutrctcamm 6, ma. Emvcramnemtkb Wustkcmkicbcty, kml Egamancgs, Klvkmges cm Mutrctca ; (Okmukry 98;5)? ;3‗76. jttps?//lac.ard/;8.73<5/km.;;<.88563<. Ikbbkrl, Gbcve D., Oajm \. A–Ircem, @ktjkrcmk Yecgjebt, kml Ebkcme @. Xerry. ‒Kranktjerkpy ks k Wkfe kml Effegtcve \rektnemt far tje Nkmkdenemt af Kdctktcam cm Wevere Lenemtck? \je Yesubts af k Lauibe-Ibcml Xbkgeia Oaurmkb mkb af Gbcm Gbcmcgkb cgkb Xsygjc Xsygjcktr ktryy 67, ma. 4 Gamtrabbel \rckb wctj Nebcssk.„ Oaur (9889)? 557‗5:. Iekuredkrl, Nkrca. ‒Ncml Laes Yekbby Nktter? Evclemge fran Meuracnkdcmd Wtulces af Enatcamkb Webf-Yedubktcam, Xsygjatjerkpy, kml Xbkgeia Effegt.„ Xradress cm Meuraicabad y :;, ma. < (9884)? 9;:‗76. Iesjkrk, Nkry G., kml Lckme Dcllcmds. ‒Use af Xbkmt Essemtckb Acbs cm \rektcmd Cmtermktcamkb tcamkb Oaurmk Oaurmkbb af Kranktje Kranktjerkpy rkpy ;9, Kdctktcam cm k Lenemtck Umct.„ Cmtermk ma.< (9889)? 984‗;9. Irkml, Yusseb. Yevab Yevabutcam utcam. Bamlam? Ykmlan Jause, 98;<. Iugjikuer, Derjkrl, Beapabl Ocravetz, Tkbter Okder, Gjrcstcme Xbkm`, kml Jernkmm Lcetrcgj. ‒Frkdrkmge Ganpaumls kml Essemtckb Acbs wctj Xjkr nkgeutcgkb Wgcem Wgcemge ge :9, ma. Welktcve Effegts upam Cmjkbktcam.„ Oaurmkb af Xjkrnkgeutcgkb 6 (;337)? 668‗6<.

;79

Icibcadrkpjy

;77

Iurgj, Vclyknkbk. ‒\je Ncmlfub Tky ta Tebb Iecmd? \je Irektjwar`s Kpprakgj.„ Irektjwar`s far Bcvcmd Tebb. 98;8. www.irektjwar`s-ncml fubmess.ard.u`/XLF/Irektjwar`sQncmlfubmessQkrtcgbeQOkmQ98;8.plf (kggessel Nky 98, 98;:). Iusse, Lkmcebk, Xjcbcpp @ulebbk, Mkmk-Nkrce Drumcmd, Dumter Dcssebnkmm, Wamok Wtkmler, \janks Buder, Frkm` Okgaisam, et kb. ‒K Wymtjetcg Wkmlkbwaal Alarkmt Cmluges Tauml Jekbcmd Xragess cm Junkm @erktcmagytes vck tje Abfkgtary Yegepta Yegeptarr AY9K\ AY 9K\<.„ <.„ Oaurmkb af Cmvestcdktcve Lernktabad Lern ktabadyy ;7<, ma. ;; (98;<)? 9:97‗79. Gkrnaly, Oknes. ‒Evabvcmd Gamgeptcams af Ncmlfubmess cm Gbcmcgkb Wettcmds.„ Oaurmkb af Gadmctcv Gadmctcvee Xsygjatjerkpy 97, ma. 7 (9883)? 948‗:8. Gjkniers, Ycgjkrl, Ebeamark Dubbame, kml Mcgjabks I. Kbbem. ‒Ncmlfub Enatcam Yedubktcam? Km Cmtedrktcve revcew.„ Gbcmcgkb Xsygjabady Yevcew 93, ma. 6 (9883)? 568‗49. Gjkmd, @kmd-Ncmd, kml Gjuj-Tec Gjem. ‒Kranktjerkpy Iemefcts Kutamancg Mervaus Wysten Yedubktcam far Ebenemtkry Wgjaab Fkgubty cm \kcwkm.„ 98;;, ;, Krtcgbe Kr tcgbe CL Evclemgel-Iksel Evclem gel-Iksel Kbter Kbtermktcve mktcve kml Ganpbene Ga npbenemtkry mtkry Nelcgcme 98; 3<6574 (98;;). jttp?//lx.lac.ard/;8.;;55/98;;/3<6574. Gbkr`sam, Xetrus`k. Destkbt Gaumsebbcmd cm Kgtcam. 9ml el. Bamlam? Wkde Xuibcgktcams, ;333. Garlam, Wjkrc B., @cr` T. Irawm, kml Xknebk Y. Dcisam. ‒\je Yabe af Ncmlfubmess Iksel Wtress Yelugtcam am Xergecvel Wtress? Xrebcncmkry Evclemge far tje Nalerktcmd Yabe af Kttkgjnemt Wtybe.„ Oaurmkb af Gadmctcve Xsygjatjerkpy 97, ma. 7 (9883)? 95:‗63. Gubpeper, Mcgjabks. \je Emdbcsj Xjysctckm Embkrdel? Tctj \jree Jumlrel, Wcxty kml Mcme Nelcgcmes, Nel cgcmes, Nkle af Emdbcsj Jeris tjkt Tere Mat cm Kmy Cnpresscam Umtcbb \jcs, Iecmd km Kstrabada-pjyscgkb Lcsgaurse af tje Vubdkr Jeris af tjcs Mktcam . . . Bamlam? Oajm Wtrekter, ;666. Kranktj nktjerkp erkpy? y? Wge Wgemt mt kml Xsygj Xsygje0 e0 Uscmd Lknckm, Xeter, kml @kte Lknckm. Kra Essemtckb Acbs far Xjyscgkb kml Enatcamkb Tebb-iecmd. Yagjester, Vt.? Jekbcmd Krts Xress, ;335. Lkvempart, Bckn. ‒Lcetkry Gjkmde @ey ta Cnpravcmd Nemtkb Jekbtj, Experts Wky.„ Nelsgkpe. Weptenier 96, 98;5. www.nelsgkpe.gan/ vcewkrtcgbe/:5; vcewk rtcgbe/:5;55 557# 7#vp vpQ;. Q;. Frcelnkmm, \erry W. ‒Kttemtcam Lefcgct kml Jyperkgtcvcty Lcsarler (KLJL).„ Esse Es semtc mtckb kb Wg Wgce cemge mge Xui Xuibc bcsjc sjcmd md,, 988;. jttp?//fcbes.neetup.gan/;<:;356

;7<

Icibcadrkpjy

/KLJL%98Yesekrgj%98iy%98Lr.%98\erry%98Frcelnkmm.plf (kggessel Nky 9;, 98;:). Frann, Ercgj. \je Krt af Bcstemcmd . Elctel kml wctj k farewarl iy Ykcmer Fum`. Mew Sar`? Gamtcmuun, ;33<. Yeprcmt, Bamlam? Gamstkibe, ;33:. Xkde referemges kre ta tje ;33: elctcam. Dkirceb, Bymme. Wpek`cmd tje Umspek`kibe. Mew Sar`? Yautbelde, 9885. Kranktjerkpy. erkpy. \rkmsbktel kml elctel iy Yaiert I. Dkttefasse, Yeme-Nkurcge. Kranktj \csserkml. Wkffram Tkblem, U.@.? GT Lkmceb Ga., ;335. Dcirkm, Dci rkm, @kjbcb. @kj bcb. \je Xrapjet. Bamlam? Tcbbckn Jecmenkmm, ;3:8. Dalfrey, Jektjer. ‒Kranktjerkpy? Xureby Wcnpby, Effegtcveby0 Iaumlkrces af Xrafesscamkb Xrkgtcge.„ Cmt Cmtermktc ermktcamkb amkb Oaurmkb Oaurmkb af Gbcmcgkb Gbcmcgkb Krankt Kranktjer jerkpy kpy (98;;). “““. ‒Gaumsebbcmd? K Oaurmey cm Expercemtckb Bekrmcmd.„ Kranktjerkpy \cnes ;, ma. 65 (9885)? ;8‗;9. “““. ‒Gaumsebbcmd W`cbbs? Km Cmsepkrkibe Kspegt af \jerkpeutcg Yebktcamsjcps.„ Kranktjerkpy \cnes ;, ma. 55 (9889)? 9:‗7;. “““. ‒Essemtckb Acbs? Ganpbenemtkry \rektnemt far Kttemtcam Lefcgct Jyperkgtcve Lcsarler.„ Cmter Cmtermktca mktcamkb mkb Oaur Oaurmkb mkb af Gbcmcg Gbcmcgkb kb Kranktj Kranktjerkpy erkpy 6, ma.; (9883)? ;<‗99. Dablcm, Xjcbcppe, Tcve`k Ykneb, kml Oknes Drass. ‒Ncmlfubmess Nelctktcam \rkcmcmd kml Webf-Yeferemtckb Xragesscmd cm Wagckb Kmxcety Lcsarler? Iejkvcarkb kml Meurkb Effegts.„ Oaurmk Oaurmkbb af Gadmc Gadmctcve tcve Xsygjatjerkpy 97, ma. 7 (9883)? 9<9‗54. Drcffcm, Gjrcstcme K., @cnierby K. @kfklkr, kml Drkge @. Xkvbktj. ‒NAY97 Xranates Nusgbe Yedemerktcam kml Yedubktes Gebb Kljescam kml Ncdrktcam.„ Leveb ;4, ma. 5 (9883)?6<3‗6;. Levebapnemtkb apnemtkb Gebb ;4, Drumer, A. Gkneram, el. kml trkms. K \rektcs rektcsee am tje Gkmam af Nelcgc Nelcgcme me af Kvcgemmk.. Mew Sar`? KNW Xress, ;347. Kvcgemmk Dumkrktkmk, Ijkmte J. Ieya Ieyaml ml Ncmlfubmes Ncml fubmess? s? Cm Xbkcm Emdbcsj. Iastam? Tcslan Xuibcgktcams, 9883. Jkmj, \jcgj Mjkt. \je Ncrkgbe af Ncmlfubmess . Bamlam? Ycler, ;33;. Jkze, Wjcmcgjcra, @ecà Wk`kc, kml Saà Dazu. ‒Effegts af Frkdrkmge Cmjkbktcam am Wynpktjetcg Kgtcvcty cm Marnkb Klubts.„ Okpkmese Oaurmkb af Xjkrnkgabadd y 38, ma. 7 (9889)? 9<4‗57. Xjkrnkgaba Jerz, Ykgjeb ‒K Mkturkbcstcg Kmkbyscs af Kutaicadrkpjcgkb Nenarces \rcdderel iy Abfkgtary Vcsukb kml Kulctary Wtcnubc.„ Gjencgkb Wemses 93, ma. 7 (988<)? (988 <)? 9; 9;4‗ 4‗9< 9<.. jttps?/ jttps?///lac.ard/;8.;837/ lac.ard/;8.;837/gjense/ioj gjense/ioj895. 895.

Icibcadrkpjy

;75

“““. ‒\je Yabe af Alar-Evaèl Nenary cm Xsygjabadcgkb kml Xjyscabadcgkb Jekbtj.„ Irk Irkcm cm Wg Wgce cemge mgess 6, ma. 7 (98;6)? 99. jttp?//lac.ard/;8.7738/ irkcmsgc6878899. Jabzeb, Ircttk @., Oknes Gkrnaly, Nkr` Vkmdeb, Gjrcstcmk Gamdbetam, Wctk N. Serrknsettc, \cn Dkrl, kml Wkrk T. Bkzkr. ‒Ncmlfubmess Xrkgtcge Bekls ta Cmgrekses cm Yedcamkb Irkcm Drky Nktter Lemscty.„ Xsygjckt Xsygjcktry ry Yesek Yesekrgj? rgj? Meuracnkdcmd ;3;, ma. ; (98;;)? 76‗<7. Cbnierder, Oasef, Evk Jeuierder, Gbkulck Nkjrjafer, Jeclrum Lessavcg, Lcetbcmle @awkrc`, kml Derjkrl Iugjikuer. ‒\je Cmfbuemge af Essemtckb Acbs am Junkm Kttemtcam. ;? Kbertmess.„ Gjencgkb Wemses 96, ma. 7 (988;)? 973‗<5. Cmterm rmktca ktcamkb mkb Oaur Oaurmkb mkb af Oebbcbcme` Oeb me`,, O. Wtepj Wtepjkm km.. ‒Alau ‒Alaurs rs kml Nemtk Nemtkbb Wtk Wtktes tes.„ .„ Cmte Kranktjerkpy <, ma. 7 (;33:‗;333)? ;;5‗98. Ocnia, Lkc Lkc`c `c,, Su` u`cc @c @cnurk nurk,, Ncyk Ncykà à \km kmcd cdugjc ugjc,, Nks Nksksj ksjcc Cmaue Cmaue,, kml @kt @ktsuyk suyk Urk`knc. ‒Effegt af Kranktjerkpy am Xktcemts wctj Kbzjecner–s Lcsekse.„ Xsygjadercktrcg Xsygjaderck trcgss 3, ma. < (9883)? ;47‗43. @kikt-_cmm, Oam. ‒Kt Jane cm Aur Ialces.„ Cmtervcew iy Oakm Lumgkm Abcver. Weptenier 9889. www.iencmlfub.ard/`kiktzcmmkrt.jtn . “““. ‒Gancmd ta Aur Wemses? K Gamversktcam wctj Oam @kikt-_cmm.„ Cmtervcew. Cmqucr Cmqucrcmd cmd Ncml Ncml,, Fkbb 988<. www.cmqucrcmdncml.gan/Krtcgbes/ [email protected] Oam@k ikt.jtnb nb (kgges kggessel sel Nky 98, 98;: 98;:). ). @avkr, @. K., I. Drapper, L. Frcess, kml J. X. Knnam. ‒Ibaal Bevebs af ;,:-gcmeabe kml Baganatar Kgtcvcty af Ncge kfter Cmjkbktcam kml Arkb Klncmcstrktcam af Yasenkry Acb.„ Xbkmtk Nelcgk 57, ma. < (;3:4)? 7;5‗;:. @utz, Cbkm, Oakm Iarysemà, kml Jeriert Iemsam. ‒Nelctktcam kml Xsygjatjerkpy? K Yktcamkbe far tje Cmtedrktcam af Lymkncg Xsygjatjerkpy, tje Yebkxktcam Yespamse, kml Ncmlfubmess Nelctktcam.„ Kner Knercgkm cgkm Oaurmkb af Xsygjcktry ;<9, ma. ; (;3:5)? ;‗:. A cbs ;3::‗; ;3::‗;33; 33;.. Tjektam, Cbb.? Kbburel Bkwremge, Bkwrem ge, Irckm N. Essemtckb Acbs Kb burel Xuibcsjcmd, Xuibcsjcmd, ;337. Nkge, Gjrcs. Ncmlf Ncmlfubme ubmess ss kml Nemtkb Jekbtj? \jerkp \jerkpy, y, \jea \jeary ry kml Wgc Wgcemge emge.. Bamlam? Yautbelde, 988:. Nkgèmzce, Garey W., Xktrcgck K. Xaubcm, kml Yjamlk Y jamlk Weclnkm-Gkrbsam. Weclnkm-Gkrbsam. ‒K ‒K Ircef Ncmlfubmess Iksel Wtress Yelugtcam Cmtervemtcam far Murses kml Murse Kcles.„ Kppbcel Murscmd Yesekrgj ;3, ma. 9 (9886)? ;85‗3. Nkrafc, Nkrykn, Natkjkrej Wcrausfkrl, Nkjcm Naecmc, kml Kbcrezk Djkmklc.

;76

Icibcadrkpjy

Lknksgemk gemk Ncbb. am ‒Evkbuktcam af tje Effegt af Kranktjerkpy wctj Yask Lknks Xastaperktcv Xast aperktcvee Xkcm Cmtemscty cm Jaspc Jaspctkbczel tkbczel Gjcblrem cm Webegtel Jaspctkbs Kffcbcktel Kff cbcktel ta Csfkjkm Csfkjk m Umcverscty Umcverscty af Nelcgkb Wgcemges cm 98;7? K Ykmlanczel Yk mlanczel Gbcmcgkb \rckb.„ Crkm Oaurm Oaurmkb kb af Murscmd kml Nclwcfe Nclwcfery ry Yesek Yesekrgj rgj 98, ma. 9 (98;5)? (98; 5)? 9<4‗5<. w ww.mgic.m ww.mgic.mbn.m bn.mcj cj.dav/ .dav/png/ png/krt krtcgbes/XNG<7 cgbes/XNG<7:465 :465;/ ;/.. Nekrms, Lkve, kml Irckm \jarme. Xer Xersamsam-Ge Gemtr mtrel el Gau Gaumse msebbc bbcmd md cm Kgt Kgtcam cam.. Bamlam? Wkde Xuibcgktcams, ;333. Nejtk, Xjcraz L. Jabcstcg Gamsgcau Gamsgcausmess? smess? Yef Yefbegtc begtcams ams af tje Lestcmy af Junkmcty. Wjkftsiury, U.@.? Ebenemt Iaa`s, ;3:3. Nass, Nkr`, Oemmy Gaa`, @ectj K. Tesmes, kml Xkub E. Lugèt. ‒Kranks af Yasenkry kml Bkvemler Essemtckb Acbs Lcfferemtckbby Kffegt Gadmctcam kml Cmtermktcamkb amkb Oaurmkb af Meurasgcemge ;;7, ma. ; Naal cm Jekbtjy Klubts.„ Cmtermktc (9887)? ;5‗7:. Nass, Nkr`, kml k ml Barrkcme Abcver. ‒Xbksnk ;,:-gcmeabe Garrebktes Garrebktes wctj Gadmctcve Xerfarnkmge fabbawcmd Expasure ta Yasenkry Essemtckb Acb Krank.„ \jerkpeutcg \jerkpeut cg Klvkmges cm Xsygjap Xsygjapjkrnkgabady jkrnkgabady 9, ma. 7 (98;9)? ;87‗;7. www. mgic.mbn.mcj.dav/png/krtcgbes/XNG74763;:/. Nujknnkl, Kbc. ‒Nelcgcmkb Fbark cm Jaby [urkm.„ Kgklenck. www.kgklenck. elu/4:49565/NelcgcmkbQXbkmtsQcmQ\jeQ[urkm (kggessel Nky 98, 98;:). Mktcamkb Cmstctute far Nemtkb Jekbtj. ‒\rkmsfarncmd tje Umlerstkmlcmd kml \rektnemt af Nemtkb Cbbmess? Nemtkb Jekbtj Nelcgktcams.„ Bkst revcsel Agtaier 98;6. www.mcnj.mcj.dav/jekbtj/puibcgktcams/nemtkb-jekbtjnelcgktcams/cmlex.sjtnb. Amd, Oksam, kml Lkvcl Wjabtes. ‒K Ncmlfubmess-Iksel Kpprakgj ta tje \rektnemt af Cmsanmck.„ Oaur Oaurmkb mkb af Gbcmc Gbcmcgg Xsygjab Xsygjabad adyy 66, ma. ;; (98;8)? ;;45‗:<. Xemdebby, Kmlrew, Oknes Wmaw, Wcnam S. Ncbbs, Kmlrew I. Wgjabey, @ectj K. Tesme T esmes, s, kml Be Bekj kj Yee Yeeves ves Iutb Iutber. er. ‒Wjar ‒Wjartt-\ \ern Wtu Wtuly ly am tje Ef Effeg fegts ts af Oaurmkb mkb af Yasenkry am Gadmctcve Fumgtcam cm km Eblerby Xapubktcam.„ Oaur ;5, ma. ; (98;9)? ;8‗;4. Nelcgcmkb Faal ;5, Xerry, Ebkcme. ‒Kranktjerkpy far tje \rektnemt af Kbzjecner–s Lcsekse.„ Oaurmkb af [ukbcty Yesekrgj cm Lenemtck 7 (98;<). Xcpe, \erc I., Oemmcfer O. Iartz, Knybau Lueg`, Leirk Xemlerdkst, Vcg`c Iugjlk, kml Oky Wunners. ‒Murse Bekler Ncmlfubmess Nelctktcam Xradrkn far Wtress Nkmkdenemt.„ Oaurm Oaurmkb kb af Murscmd Klncm Klncmcstrktca cstrktcamm 73, ma. 7 (9883)? ;78‗74.

Icibcadrkpjy

;74

Xctnkm, Vcg`y. ‒Kranktjerkpy kml Gjcblrem wctj Bekrmcmd Lcffcgubtces.„ Kranktjerkpy \alky ;5 (9888)? 98‗97. Xbuzmcg`, Oemmcfer B., Lamd-Ocmd _au, Zckajamd _jkmd, [cmdsjkmd Skm, Lceda O. Yalrcduez-Dcb, Gjrcstapj Ecsmer, Erc`k Tebbs, et kb. ‒Fumgtcamkb Expresscam af tje Abfkgtary Wcdmkbcmd Wysten cm tje @clmey.„ Xrageelcmd Xrageelcmdss af af tje Mktcamkb Kgkleny af Wgcemge ;86, ma. 6 (988:)? 9853‗6<. Ycmpagje, Wk`yam Ncpjkn. ‒Jaw ta La Ncmlfubmess Nelctktcam.„ Bcam–s Yakr. Ouby 9: 9:,, 98;4 98;4.. ww www.bcamsrakr.gan/jaw-ta-la-nc w.bcamsrakr.gan/jaw-ta-la-ncmlf mlfubme ubmess-nelct ss-nelctktcam. ktcam. Yaders, Gkrb. K Tky af Iecmd. Mew Sar`? Jaudjtam Ncffbcm, ;3:8. Yasc, Kbcge, Xelra Nemk, Mcgabettk Xebbedrcmc, et kb. ‒Emvcramnemtkb Cnpkgt af Anmcvaraus, Ava-bkgta-vedetkrckm, kml Vedkm Lcet.„ Wgcemtcfcg Yeparts 4, ma. 6;85 (98;4). lac?;8.;87:/s<;53:-8;4-86<66-:. Yykm, Wjecbk. Vctkb Xrkgtcge Wtarces fran tje Jekbcmd Krts? \je Janeapktjcg kml Wupervcsary Tky. Jemlersam, Mev.? Wek Gjkmde, 988<. Wgjmkuiebt, @urt. Klvkmgel Kranktjerkpy? \je Wgcemge W gcemge af Essemtckb E ssemtckb Acb \jerkpy. Yagjester, Vt.? Jekbcmd Krts Xress, ;335. Wjkpcra, Wjkumk. B., Oajm K. Kstcm, Wgatt Y. Icsjap, kml Nkttjew Garlavk. ‒Ncmlfubmess-Iksel Wtress Yelugtca Y elugtcam m far Jekbtj Gkre Xrafesscamkbs? Xrafesscamkbs? Yesubts fran k Ykmlanczel \rckb.„ Cmtermkt ;9, Cmtermktcamkb camkb Oaurmkb af Wtress Nkmkdene Nkmkdenemt mt ;9, ma. 9 (9885)? ;6<‗46. Wjkpcra, Wjkumk B., Dkry E. Y. Wgjwkrtz, kml Grkcd Wkmterre. ‒Nelctktcam kml Xasctcve Xsygjabady.„ Cm Jkmlia Jkmliaa` a` af Xasctcve Xsygjab Xsygjabad ady, y, elctel iy G. Y. Wmyler kml Wjkme Bapez, 679‗6<5. Mew Sar`? Axfarl Umcverscty Xress, 9889. Wjeppkrl-Jkmder, Wybbk. \je Kranktjerkpy Xrkgtctcamer Yeferemge Nkmukb. 9 vabs. \knpk, Fbk.? Ktbk Ktbkmtcg mtcg Cmst Cmstctute ctute af Krankt Kranktjerkpy, jerkpy, ;33:. Wmyler, G. Y., kml Wjkme Bapez. ‒Ncmlfubmess, Fbaw, kml Wpcrctukbcty? Cm Wekrgj af Aptcnkb Expercemges.„ Cm Xasctc Xasctcve ve Xsygja Xsygjabad bady, y, 9<7‗69. Bamlam? Wkde Xuibcgktcams, 9884 98 84.. Waremsem, Okmcmk. ‒\je Jarnamkb Kgtcvcty af Vctex kdmus-gkstus kml Cts Cnpartkmge cm \jerkpy.„ Xre puibcsjel begture pkper (farwkrlel ta kutjar 988;). Wpejr, Nkrg, Dumter Dcssebnkmm, Kbexkmlrk Xapbkws`c, Oeffrey K. Ycffebb, Gjrcstckm J. Tetzeb, Ycgjkrl @. _cnner, kml Jkmms Jktt. ‒Clemtcfcgktcam af k \estcgubkr Alarkmt Yegeptar Nelcktcmd Junkm Wpern Gjenatkxcs.„ Wgcemge 933, ma. 56;5 (9887)? 985<‗5:.

;7:

Icibcadrkpjy

\cnes.s. Wtame, Kbex. ‒Wnebb \urms Up cm Umexpegtel Xbkges.„ Mew Sar` \cne Agtaier ;7, 98;<. www.mytcnes.gan/98;8. \csserkml, Yaiert. \je Krt af Kranktjerkpy. Wkf Wkffram fram Tkblem, Tkblem, U.@.? GT Lkmceb Ga., ;334. \csserkml, Yaiert, kml Yalmey Saumd. Essemtc Essemtckb kb Acb Wkfety? K Ducle far Jekbtj Xrafesscamkbs.s. 9ml el. Bamlam? Gjurgjcbb Bcvcmdstame, 98;<. Xrafesscamkb Vkbemt Vkbe mtcm cme, e, @ kt ktce ce.. ‒K ner nercg cgkm kmss Wja Wjauu bl Ga Gams mscl cler er Ek Ektc tcmd md Be Bess ss Ne Nekt kt fa farr Emvcramnemtkb Yeksams, Wgcemtcsts Wky.„ \jcm`Xradress. Feirukry 98, 98;5. jttps?//tjcm`pradress.ard/knercgkms-sjaubl-gamscler-ektcmd-bess-nekt-far -emvcramnemtkb-reksams-sgcem -emvcramnem tkb-reksams-sgcemtcsts-skytcsts-sky-;e<4 ;e<4g:7kf<8 g:7kf<88. 8. Vkbme V kbmet, t, Oekm Oekm.. \je Xrkgtcge af Kranktjerkpy. Wkffram Tkblem, U.@.? GT Lkmceb Ga., ;336. Tkmd T kmd,, Lkm Lkmmy my O. O., Jemd Jemdyc yc Yk Yka, a, Nkrg @argzy @argzyàws`c àws`c,, Mkmg Mkmgyy Tcmter Tcmtercmd cmd,, Oajm Xbutk, Ljkrnk W. @jkbsk, kml Kmlrew I. Mewierd. ‒Gereirkb Ibaal Fbaw Gjkmdes Kssagcktel wctj Lcfferemt Nelctktcam Xrkgtcges kml Xergecvel Leptj af Nelctktcam.„ Xsygj Xsygjckt cktry ry Yes Yesekrgj ekrgj?? Meur Meuracn acnkdc kdcmd md ;3; (98;8)? 68‗64. Terikgj T erikgj,, Nebvcm Y . ‒Mutrctcamkb Cmf buemge am Kd Kddress dresscve cve Iejkv Iejkvcar. car.„„ Oaurmkb af Artjanabegubkr Nelcgcme 4, ma. ; (;335)? <5‗5;. Tcbbbbck Tc ckns ns,, Lkv Lkvcl cl D. \je Gjencstry af Essemtckb Acbs? Km Cmtralugtcam far Kranktjerkpcsts,, Iekutcgc Kranktjerkpcsts Iekutcgckms, kms, Yetkcb Yetkcbers ers kml Wtule Wtulemts. mts. Teynautj, Emdbkml? Ncgjebbe Xress, 9886. “““. Begture Mates am Essemtc Essemtckb kb Acb Acbs.s. Bamlam? Eve \kybar, 9888.

Cmlex

cmlex cmlex cmlex cmlex cmlex cmlex cmlex cmlex cmlex cmlex cmlex cmlex cmlex cmlex cmlex cmlex cmlex cmlex cmlex cmlex cmlex cmlex cmlex cmlex

cmlex cmlex cmlex cmlex cmlex cmlex cmlex cmlex cmlex cmlex cmlex cmlex cmlex cmlex cmlex cmlex cmlex cmlex cmlex cmlex cmlex cmlex cmlex cmlex ;73

;<8

cmlex cmlex cmlex cmlex cmlex cmlex cmlex cmlex cmlex cmlex cmlex cmlex cmlex cmlex cmlex cmlex cmlex cmlex cmlex cmlex cmlex cmlex cmlex cmlex cmlex cmlex cmlex cmlex cmlex cmlex cmlex cmlex cmlex cmlex cmlex cmlex

Cmlex


Cmlex



;<;; ;<

;<9


Cmlex


Cmlex



;<7

;<<


Cmlex


Kii au t tje K u tja r K

Jektjer stulcel kt tje Umcverscty af Wkbfarl kml wks kwkrlel k IWg (Oacmt Jam) ledree cm Gaumsebcmd kml Ganpbenemtkry Nelcgcme, kml nkster–s gertcfcgktes cm Cmtedrktel Ncmlfubmess kml Wupervcscam af Gaumsebcmd kml \jerkpeutcg Yebktcamsjcps. Wje kbsa dkcmel k pastdrklukte tekgjcmd gertcfcgkte (XDGE) fran Iabtam Cmstctute. Wje warèl kt tje Gabbede af Jekbtj kml Wagckb Gkre kt tje Umcverscty af Wkbfarl far k munier af yekrs, fubfcbbcmd nubtcpbe rabes. Wje servel ks k pradrkn bekl kml begturer cm Cmtedrktel \jerkpy, Ganpbenemtkry \jerkpy, Kranktjerkpy, Gannumcgktcam, kml Xrafesscamkb W`cbbs. Jektjer jks jkl k munier af krtcgbes kml resekrgj pkpers pui Cmtermk rmktcam tcamkb kb bcsjel cm kssagcktel prafesscamkb oaurmkbs, cmgbulcmd tje Cmte Oaurmkb Oaur mkb af a f Gbcmcgkb Gbcm cgkb Kranktje Kranktjerkpy rkpy (COGK) (COGK).. K Febbaw af tje Cmtermktca Cmtermktcamkb mkb Felerktcam af Kranktjerkpcsts (CFK), sje wks Gjkcr af Elugktcam lurcmd 98;7 kml supparts tje CFK–s elugktcamkb pradrkn cm km klvcsary gkpkgcty kml ks km exkncmer. Wje cs kbsa k nenier af tje Felerktcam

;<55 ;<

;<6

Kiaut tje Kutjar

af Jabcstcg \jerkpcsts (FJ\). \jraudj jer prcvkte prkgtcge, Jektjer gamtcmues ta pravcle prafesscamkb trkcmcmd, essemtckb acb tjerkpy trektnemts, prafesscamkb supervcscam far tjerkpcsts, prafesscamkb levebapnemt, kml cmtralugtary war`sjaps. Vcsct jer weiscte kt ww w w w.krank w.krankmtcque mtcque.ga.u .ga.u` ` .

UMGAYYEG\EL XKDE XYAAFW Mat Far Yeskbe

Essemtckb Acbs far Ncmlfubmess kml Nelctktcam Yebkx, Yepbemcsj, kml Yeouvemkte JEK\JEY LKTM DALFYES, XDGE, IWg K jkmls-am ducle sjawcmd jaw essemtckb acbs gkm suppart kml emjkmge nelctktcve kml ncmlfub prkgtcges • Letkcbs skfe kml effegtcve netjals ta cmgarparkte essemtckb acbs cmta yaur ncmlfubmess ar nelctktcam prkgtcge • Expbkcms tje nkmy wkys essemtckb acbs iemefct tje ncml, sugj ks jaw alars gkm cnnelckteby lrkw yaur kttemtcam ta tje presemt nanemt, trcdder k spegcfcg stkte af gamsgcausmess, ar pravcle k wky ta redkcm ganpasure qucg`by • Xravcles tje bktest sgcemtcfcg resekrgj am tje enatcamkb, psygjabadcgkb, pjyscabadcgkb, kml meurabadcgkb effegts af essemtckb acbs am tje ncml, ialy ialy,, kml mervaus systen • Cmgbules km eksy-ta-fabbaw gjkrt ta jebp yau gjaase tje rcdjt essemtckb acb far yau

Far ncbbemmck, tje spcrctukb pawer af alar“sugj ks fran cmgemse ar frkm`cmgemse“jks ieem usel ta syniabcze cmtemtcam, stcnubkte kwkremess af aur spcrctukb sebf, kml kggemtukte rcte kml rctukb. Lrkwcmd am tjcs pawer, ks webb ks tjecr jekbcmd qukbctces, essemtckb acbs gkm pravcle tje perfegt ganpbenemt ta nelctktcam ar ncmlfubmess prkgtcge. Autbcmcmd tje prkgtcge kml iemefcts af nelctktcam kml ncmlfubmess cm ganicmktcam wctj tje use af essemtckb acbs, Jektjer Lkwm Dalfrey expbkcms jaw tjese prkgtcges jame kml sustkcm k gamsgcaus kwkremess af ‒iecmd„ cm tje presemt nanemt, faguscmd kttemtcam am wjkt yau kre semsukbby expercemgcmd kml bekvcmd ma spkge far redrets, trkunks, fekrs, kmxcety km xcety,, ar kmtcg k mtcgcpktcam cpktcam.. Xravclcmd tje bktest sgcemtcfcg sgcemtcfcg resekrgj am tje restarktc restarktcve, ve, rejkicbctktcv rejkicbctktcve, e, kml psygjapsygja-enatca enatcamkb mkb jekbcmd jekbc md effegts ef fegts af essemtckb acbs, sje expbkcms jaw tje semsary expercemge af alars gkm cnnelckteby lrkw yaur kttemtcam ta tje presemt nanemt, trcdder k spegcfcg stkte af gamsgcausmess, sugj ks k leeper nelctktcve stkte, ar affer k wky ta redkcm ganpasure qucg`by wjem lekbcmd wctj bcfe–s ups kml lawms. Wje sjaws jaw nkmy essemtckb acbs mkturkbby reluge stress kml kmxcety, pranate k pekgefub kttctule, suppart gamgemtrktcam, redubkte irektjcmd, kml stcnubkte seratamcm kml DKIK pktjwkys cm tje irkcm, nk`cmd tjen clekb kcls ta ncmlfubmess kml nelctktcam. Expbkcmcmd netjals ta cmgarparkte essemtckb acbs cmta yaur prkgtcge, Dalfrey cmtraluges reklers ta tje ‒Den„ essemtckb acbs“k draup af acbs spegcfcgkbby sebegtel far kttkcmcmd kml nkcmtkcmcmd k stkte af ncmlfubmess, ks webb ks k irakl spegtrun af tjerkpeutcg prapertces“kml sje pravcles km eksy-ta-fabbaw gjkrt ta jebp yau sebegt tje acb tjkt cs rcdjt far yau. Affercmd k jkmls-am prkgtcgkb ducle ta cmtedrktcmd essemtckb acbs cmta ncmlfub ncml fub kml k ml nelctktcve nelctktcve prkgtcge, tje kutjar sjaws jaw ekgj af us jks tje t je kicbcty ta sebf-demerkte sebf-demerkte k gkbn, trkmqucb, kml warry-free stkte af ncml. Jektjer Lkwm Dalfrey Dal frey,, XDGE, IWg, IW g, cs km k m kranktjerkpcst, febbaw af tje Cmtermktcamkb Felerktcam af Kranktjerkpcsts, kml km kranktjerkpy tekgjer. Wje jks puibcsjel k munier af krtcgbes kml resekrgj pkpers expbarcmd tje iemefcts af essemtckb acbs, sugj ks jaw tjey gkm ie kppbcel cm tje nkmkdenemt af KLJL. Wje bcves cm Byne Yedcs, Larset, U@. Jekbcmd Krts Xress• CWIM 34:-;-69855-469-< • $;6.33 (GKM $9;.58) Xkper Kbsa kvkcbkibe ks km eiaa` • ;68 pkdes, 6 x 3 • Fubb-gabar tjraudjaut Ycdjts? Tarbl • Jekbtj/Ncmlfubmess

Mavenier 98;:

Essential Oils for Mindfullness and Meditation

Recommend Documents