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Super Cardápio Low Carb Para Secar De Vez

Descrição: Você provavelmente já ouviu falar sobre a dieta pobre em carboidratos e rica em gorduras que é tão popular entre muitos famosos e vem sendo difundida por médicos e nutricionistas mundo afora. Es...

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H`bcnkf Rnitls ZIlhk mn khprksnX ZMntnX Rupkr Bnrmîp`l Flw bnre [h Gu`n Ukbk`tnsF`gctkD`t.blh.er © Bf`quk Nen`xl pnrn Nbkssnr l Hkfclr F`vrl mk Ukbk`tns Flw Bnre mk ]lmls >5> >5 > Ukbk`tns Ukbk`tns Flw F lw Bn Bnre re > Ruhîr`l @itrlmuçâl ................ ................................. .................................. .................................. ......................... ........ 2 Ekikdèb`ls mn M`ktn Flw Bnre .............. ............................... ............................... .............. ; Blhkçniml n M`ktn Flw Bnre ................ ................................. ............................ ........... 4 _litls @hplrtnitks .............................. ............................................... ............................... .............. 3 >; Nf`hkitls _lmkrlsls quk Iâl _lmkh Dnftnr in M`ktn Flw Bnre ............................. .............................................. .................................. ............................... .............. 0 Nf`hkitls pnrn kv`tnr in m`ktn Flw Bnre .................... .......................... ...... >? 7 M`ns mk Rupkr Bnrmîp`l Flw Bnre ............... ............................... .................. >> Mlh`igl ............... ................................ .................................. .................................. ....................... ...... >> Rkguimn-dk`rn ................ ................................. ................................. ............................... ............... >5 ]krçn-dk`rn ............... ............................... .................................. ................................... .................... ... >= ^unrtn-dk`rn............................ ............................................. .................................. ....................... ...... >7 ^u`itn-dk`rn ............................................. .............................................................. ....................... ...... >0 Rkxtn-dk`rn ............... ............................... .................................. ................................... .................... ... 5? Rîenml .............. ............................... .................................. .................................. .......................... ......... 5> Flw Bnre iâl R`gi`d`bn Blh`mn Rkh Rnelr ............... ..................... ...... 55 5 @itrlmuçâl Tlbá prlvnvkfhkitk aî luv`u dnfnr slerk n m`ktn plerk kh bnrel`mrntls k r`bn kh glrmurns quk à tâl plpufnr kitrk hu`tls dnhlsls k vkh skiml m`duim`mn plr hàm`bls k iutr`b`li`stns huiml ndlrn. Kssn dnhn tlmn mn m`ktn flw bnre iâl à ï tln, k kx`stk uh elh hlt`vl pnrn `ssl1 m`ktns blh en`xns mlsks mk bnrel`mrntls ldkrkbkh n iutr`çâl nmkqunmn blh nf`hkitls `itkgrn`s, kiqunitl hnitàh sku blrpl quk`hniml glrmurn blhl blheustèvkf. Kstn à uhn òt`hn hnik`rn mk skr snumîvkf k tkr hn`s m`spls`çâl, pl`s dnz blh quk vlbá pkrbn grnimks qunit`mnmkss mk glrmurn skh dnzkr hu`tl ksdlrçl. qunit`mnmk N kxpf`bnçâl pnrn `ssl à l lutrl ilhk quk n m`ktn flw bnre tnheàh à blickb`mn1 m`ktn bktlgái`bn. @ssl plrquk l ‖bktlgái`bl‘ vkh mn pnfnvrn ‖bktlsk‘, quk à uh kstnml kh quk l blrpl qukern hlfàbufns mk glrmurn kh bktlins pnrn dlrikbkr kikrg`n. Kstk kstnml à nfbniçnml ntrnvàs mn `igkstâl hu`tl en`xn mk bnrel`mrntls k `igkstâl mk glrmurn hn`lr ml quk l ilrhnf. L kstnml ‖ilrhnf‘ ml hktnelf`shl ml blrpl à bcnhnml mk gf`bòf`sk, limk ls bnrel`mrntls sâl quk`hnmls blhl kikrg`n. L fligl k burtl à quk quniml l sku blrpl kstî kh hlml mk quk`hn mk bnrel`mrntls, kfk `rî usnr tlmls ls bnrel`mrntls m`splièvk`s pnrn kikrg`n nitks mk tlbnr kh glrmurn nrhnzkinmn. 2 Hns in m`ktn flw bnre (bktlsk) ( bktlsk) à m`dkrkitk plrquk sku blrpl  aî kstî prkpnrnml prkpnrnml pnrn quk`hnr glrmurn, glrmurn, k `ssl à uhn òt`hn iltèb`n pnrn qukh kstî tkitniml pkrmkr pksl k tkr uhn snñmk hkfclr. = Ekikdèb` Ekikdèb`ls ls mn M`ktn M`ktn Flw Bnre Bnre Nl rkmuz`r s`gi`d`bnt`vnhkitk n `igkstâl mk bnrel`mrntls, sku blrpl plmk rkmuz`r mrnst`bnhkitk n rks`stáib`n ï `isuf`in, quk à uh mls pr`ib`pn`s bnusnmlrks ml m`nektks t`pl 5. Nfàh m`ssl, qukh aî à plrtnmlr mkssn mlkiçn tnheàh rkbkek òt`hls ekikdèb`ls mn m`ktn flw bnre. N bktlsk kh s` tnheàh à suprksslrn ml npkt`tk, l quk s`gi`d`bn quk vlbá skit`rî hkils dlhk, nuhkitniml l sku màd`bk bnfòr`bl k dnzkiml blh quk pkrbn glrmurn n`imn hn`s mkprkssn. N m`ktn flw bnre tnheàh naumn n blhentkr ns `idfnhnçûks il lrgni`shl, quk sâl bnusnmlrns mk hu`tns mlkiçns. Ntun in snñmk ml blrnçâl, rkmuz`iml l blfkstkrlf FMF k ls tr`gf`bkrèmkls. Hkfclrn ns bàfufns bkrkern`s k plmk prltkgkr blitrn ns mlkiçns mk Nfzck`hkr k _nrj`isli. K n`imn blhentk ns bàfufns quk bnusnh l kivkfckb`hkitl. kivkfckb`hkitl. ; Blhkçniml Blhkçniml n M`ktn M`ktn Flw Bnre Bnre N bktlsk fkvn nfguh tkhpl pnrn blhkçnr n hlstrnr skus ekikdèb`ls il blrpl1 bkrbn mk muns skhnins mk en`xn `igkstâl mk bnrel`mrntls à ikbkssîr`n pnrn n nmnptnçâl `i`b`nf. Murnitk kssk pkrèlml cnvkrî br`sks mk fkit`mâl, dnm`gn, mlrks mk bnekçn k nfguis prlefkhns gnstrl`itkst`in`s ï hkm`mn quk vlbá sk nmnptn. _lmk lblrrkr tnheàh n bcnhnmn ‖gr`pk bktlgái`bn‘, quk à uh kstnml kh quk sku blrpl tkh s`itlhns skhkfcnitks nl mk uhn gr`pk blhuh. N `igkstâl nmkqunmn mk kfktròf`tls blrr`g`rî n hn`lr`n mkssks prlefkhns. Nfàh m`ssl, l nspkbtl ‖m`ktn‘ mkssk pfnil mk m`ktn flw bnre - `stl à, n rkstr`çâl bnfòr`bn - iâl mkvk skr hlt`vl mk prklbupnçâl. N pkrmn mk pksl lblrrkrî ï hkm`mn quk l sku blrpl rkgufn l npkt`tk, uhn vkz quk l vèb`l kh nçñbnr k ls nf`hkitls prlbkssnmls m`h`iukh. _lrtnitl, rkstr`ig`r ns bnflr`ns murnitk ns muns skhnins `i`b`n`s iâl à rkblhkimnml. Kssk Rupkr Bnrmîp`l Flw Bnre à prlaktnml pnrn gnrnit`r quk vlbá rkbken trás rkdk`çûks enfnibknmns k snumîvk`s plr m`n, quk nelrmnh n d`ern, n snb`kmnmk k n `igkstâl nmkqunmn mk prltkèins. N hn`lr pnrtk mk uhn m`ktn flw bnre à l dntl mk quk plupn n pkrmn mk hnssn husbufnr, limk uhn m`ktn ï ensk mk bnrel`mrntls iâl. Lu skan, l pksl quk vlbá pkrmk kh uhn m`ktn blh nftl tklr mk bnrel`mrntls k blh rkstr`çâl bnfòr`bn gkrnfhkitk prlvàh mk hñsbufls k glrmurn, kiqunitl quk kh uhn m`ktn flw 4 bnre, vlbá plmk quk`hnr glrmurn skh snbr`d`bnr ls hñsbufls. _lr `ssl n m`ktn flw bnre à rkdkr`mn drkqukitkhkitk blhl n m`ktn mk ‖rkblhpls`çâl ml blrpl‘, mk`xniml l dès`bl hu`tl hn`s snumîvkf npòs n pkrmn mk pksl. 7 _litls lit ls @hplrtnitk hplr tnitks s Ns m`ktns flw bnre gkrnfhkitk br`nh uhn pkrmn s`gi`d`bnt`vn mk îgun murnitk ns pr`hk`rns dnsks. @ssl lblrrk plrquk ls bnrel`mrntls sâl blivkrt`mls kh gf`blgái`l kh sku blrpl, quk à nrhnzkinml in îgun mkitrl mls hñsbufls k ml dègnml. ^uniml vlbá ksvnz`n l gf`blgái`l nrhnzkinml, sku blrpl f`ekrn kssn îgun. Kstn à uhn grnimk pnrtk mn pkrmn mk pksl `i`b`nf murnitk ns pr`hk`rns skhnins mk bktlsk. Khelrn n pkrmn rîp`mn mk glrmurn lblrrn il `ièb`l, hu`tns vkzks l pksl mn îgun tnheàh bn`. Hns `ssl à uh grnimk `ibkit`vl, pl`s hu`tns vkzks rksuftn kh pkrmn mk pksl k hkils `ibcnçl, pkrh`t`iml quk ns rlupns sk kibn`xkh hu`tl hkfclr. 3 >; Nf`hkitls Nf`h kitls _lmk lm krlsls rl sls quk qu k Iâl _lmkh _lmkh Dnft Dnftnr nr in M`ktn M`ktn Flw Bnre Bnre >. F`hâl: 5. Krvns: 2. Bndà k bcî: =. Ilzks k skhkitks - nháimlns, ilzks, g`rnsslf, neòelrn, gkrgkf`h, ktb. ;. Tkgktn`s Flw Bnre - eròblf`s, nspnrgls, bluvks mk Eruxkfns, pkp`ils k hu`tls lutrls: 4. Drutns - hlrnigls, h`rt`fls, drnhelksns k nenbntk: 7. Bnrik vkrhkfcn k mk drnigl: 3. _k`xks k durtls ml hnr: 0. Nfgns: >?. Fk`tk mk blbl k `lgurtk grkgl inturnf: >>. ^uk`al: >5. Bclblfntk ikgrl k bnbnu kh pò  ‒ blh hn`s mk 3?% mk bnbnu. >2. Dnr`icn mk blbl, mk f`icnçn k mk nháimlns: >=. Glrmurns k òfkls1 hnitk`gn mk nhkiml`h, òfkl mk f`icnçn, hnitk`gn, òfkl mk gkrgkf`h, nzk`tk k òfkl mk nháimln : >;. Hnitk`gn gckk. Rk vlbá qu`skr vkr hn`s nf`hkitls mk m`ktn Flw Bnre, fk`n h kfclrks nf`hkitls k rkbk`tns mn m`ktn Flw Bnre Bnre `stl1 ls hkfclrks il sku bkfuf nr . 0  Nf  N f ` h kit ki t l s p nrn nr n kv` kv ` t nr i n m` m ` ktn kt n Flw F lw Bnre Bnr e • Grâls 1 tr`gl, nvk`n, h`fcl, bkvnmn k bkitk`l. @ibfu` pâks k hnssns. •  Nm l ç nit ni t ks nrt nr t ` d ` b ` n`s n` s 1 subrnflsk, nbkssufdnhk, spfkimn, snbnr`in, ktb. •  Nf ` h kit ki t l s pr p r l b kss ks s nml nm l s 1 sk blit`vkr bnrrngki`in iâl blhn. • _rlmutls b lh ‖en`xl tklr mk glrmurn‘1 eke`mns nfblòf`bns, gfñtki, rkdr`gkrnitk m`ktàt`bl, ktb. >? 7 M`ns mk Rup Rupkr kr Bnrmîp`l Bnrmîp`l Flw Bnre Bnre Mlh`igl Bndà Bndà mn hnicâ1 Lvls Nssnml s blh bl h Nenbntk Ne nbntk Blrtk uh nenbntk kh 5, qukerk uh lvl il eurnbl limk kstnvn l bnrlçl k nssk ntà quk l lvl kstkan prlitl. Bndà mn hnicâ il tkhpl quk vlbá fkvn pnrn tlhnr enicl. Tkan Tk an Nqu` Nqu ` Lutrns Ukbk`t Ukbk`tns ns Flw Bnre  Nf h l ç l 1 Drni Dr nig g l b l h Brkh Br khk k mk m k Bkel Bke l f ` i c n Nfguhns pkçns mk pk`tl mk drnigl, blekrtls blh uh mkf`b`lsl k dîb`f brkhk mk bkelf`icn, à uh nfhlçl rîp`ml k snumîvkf quk dlrikbk uhn grnimk mlsk mk prltkèins k skh uhn tlikfnmn mk bnflr`ns. _kguk n Ukbk`tn Blhpfktn Nqu`. Anitnr1 Rudf á mk Bkilur Bkilur n [sniml nqukfk lvl quk kstî slerniml in gkfnmk`rn, nfguhns bfnrns mk lvls, bkilurn, quk`al r`bltn rnfnml k hn`s nfguis `igrkm`kitks, enstn nssnr il dlril plr 5; h`iutls n 5??¿ B. Mkf`b`lsn, dîb`f k snumîvkf, kstn rkdk`çâl à uhn mns dnvlr`tns mk qukh skguk n m`ktn Flw Bnre. Letkicn Nqu` n Ukbk`tn Blhpfktn. >> Rkguimn-dk`rn Bndà Bndà mn hnicâ1 Dr`tnttn blh ksp` indrk, quk`al k f`ig u`çn Ls lvls usnmls in dr`tnttn sâl nf`hkitls snumîvk`s k bck`ls mk iutr`kitks quk dlrnh `iblrrktnhkitk m`dnhnmls plr nils. L blfkstkrlf ils nf`hkitls iâl nuhkitn l blfkstkrlf il sniguk, plr `ssl blhn ls lvls gkikrlsnhkitk. Kfks kstâl bck`ls mk prltkèin k futkèin, nfàh mk hnitkr sku blrpl snb`nml plr clrns. Dnçn uhn dr`tnttn snumîvkf blh uh plubl mk quk`al dktn k f`igu`çn k vlbá aî kstnrî m`nitk mk hn`s mk 2?g mk prltkèin flgl il bndà mn hnicâ. L ksp`indrk tnheàh à uhn òt`hn dlitk mk hngiàs`l k pltîss`l. Nm`b`lik uh plubl mk snf k vlbá tkrî uhn grnimk mlsk mk kfktròf`tls quk sâl v`tn`s pnrn hnitkr n kikrg`n k kv`tnr ns mlrks mk bnekçn. _kguk n rkbk`tn nqu`.  Nf h l ç l 1 s nfnm nf nmn n _kguk 5 lu 2 xèbnrns mk nfdnbk, blrtk kh p`bnm`icls auitl blh uh plubl mk enbli k uh tlhntk hàm`l blrtnml kh pkmnçls. H`sturk `ssl blh muns lu trás blfckrks mk slpn mk hn`liksk k h`sturk mkpl`s mk nm`b`lik uh plubl mk hlfcl mk p`hkitn. >5 Mkf`b`lsl, rkbcknml, bck`l mk d`erns k glrmurns snumîvk`s, k neslfutnhkitk neslfutnhkit k dîb`f. ]nfvkz n hn`liksk slk kstrnicl blhl uh hlfcl, hns blid`k kh iòs1 à `ibrèvkf. Rk qu`skr plmk nm`b`linr nfguis pkmnçls mk nenbntk pnrn nuhkitnr l pltîss`l tnheàh. Anitnr1 ]lrt n mk Rnfhâl Rnfhâl k Nspnrgl Nsp nrgls s N ekfkzn ml snfhâl à quk vlbá plmk blz`icî-fl mk qunfqukr hnik`rn. [h s`hpfks hlfcl mk hnitk`gn, subl mk f`hâl, nfcl p`bnml k uh plubl mk snf k p`hkitn sâl uhn òt`hn hnik`rn mk hkfclrnr l snelr inturnf ml snfhâl kh qunfqukr rkbk`tn. _rkpnrk l rkbck`l blh >>? g mk snfhâl k fkvk nl dlril n >3?¿ B plr >; h`iutls k mkpl`s plr hn`s 2? h`iutls npòs blflbnr l rkbck`l. _kguk n rkbk`tn nqu`. Kh lutrn t`gkfn h`sturk ls nspnrgls blh nzk`tk, snf k p`hkitn. Kspnfck-ls ui`dlrhkhkitk slerk uhn nssnmk`rn k nssk il dlril n >3?¿ B plr 5? h`iutls. Anitnr dîb`f, bck`l mk iutr`çâl, prltkèin k glrmurn snumîvkf, hnitkiml ls ièvk`s mk bnrel`mrntls en`xls. >2 ]krçn-dk`rn Bndà Bndà mn hnicâ1 enbl i k Lvls [hn rkdk`çâl hu`tl s`hpfks, hns quk n bktlin nmlrn. 5 lu 2 lvls dr`tls k uh plubl mk enbli plmkh iâl pnrkbkr hu`tl, hns à uh prntl tâl r`bl kh prltkèin quk `rî tk hnitkr bck`l k kikrg`znml murnitk tlmn n hnicâ. Nprlvk`tk n lplrtui`mnmk il d`h mk skhnin pnrn blflbnr suns t`rns mk enbli kh uhn ñi`bn nssnmk`rn k fkvk nl dlril plr 5? h`iutls n >3?¿ B. L rksuftnml à l hkfclr enbli quk vlbá aî blhku, kh uhn qunit`mnmk grnimk k skh prkb`snr usnr uhn dr`g`mk`rn.  Nf h l ç l 1 Rnfnm Rnf nmn n mk m k Ksp ` i ndr nd r k Tlbá mksbler`rî rnp`mnhkitk quk ns snfnmns sâl suns nh`gns quniml kstî kh uhn m`ktn flw bnre plr uh elh hlt`vl1 kfns dlrikbkh hu`tn blh`mn pnrn vlbá skh tk dnzkr hnf. [hn bnhnmn mk ksp`indrk blh uh plubl mk bkelfn vkrhkfcn, enbli, uh plubl mk tlhntk k uh v`ingrktk mk hlfcl p`bnitk à uhn rkdk`çâl rîp`mn k mkf`b`lsn. Nm`b`lik uh plubl mk prltkèin (tnfvkz (t nfvkz l snfhâl rkstnitk ml pr`hk`rl m`n) k vlbá tkrî uh nfhlçl blhpfktl k snumîvkf. >= T`ingrktk mk hlfcl p`bnitk1 >/5 xèbnrn mk nzk`tk mk lf`vn, >/= xèbnrn mk v`ingrk, hlfcl p`bnitk n glstl. H`sturk k mkspkak slerk n snfnmn. Mkpl`s à sò blhkr. Anitnr - Cnhe Cnheñr ñrgukrks gukrks Ukbc Ukbckn knmls mls b lh ^uk`al k Enbli @stl à hu`tl dîb`f1 nssk uh plubl mk bnrik hlèmn drksbn, rkt`rk ml dlril, rkbck`k blh quk`al k, kh skgu`mn, blflquk n lutrn pnrtk mn bnrik hlèmn pnrn dkbcnr l tlpl. N bnrik, l quk`al k l enbli ldkrkbkh uhn grnimk mlsk mk prltkèins k glrmurns snumîvk`s pnrn l ilssl blrpl. Blh bkrtkzn à uh prntl kxbkfkitk pnrn dkbcnr l m`n ekh nf`hkitnml.. _k nf`hkitnml _kgu guk k n rkbk`tn Blhpf ktn Nqu`. Nqu` . >; >5> Ukb k` t ns F l w Bnr e Bf` f`quk quk il Elt E ltâ âl Nen Nen`xl `xl K Gnr nit itn n Ru pkr Eýi E ýiu us >4 ^unrtn-dk`rn Bndà Bndà mn hnic â - Lvls Tlbá mksbler`rî rnp`mnhkitk quk ls lvls sâl ksskib`n`s pnrn l bndà mn hnicâ kh m`ktns mk en`xl bnrel`mrntl. K l hkfclr1 sâl skhprk dîbk`s mk dnzkr, sâl snumîvk`s k sk kibn`xnh kh hu`tns rkbk`tns. Enstn entkr 3 lvls kh uhn t`gkfn, nm`b`linr quk`al k fkguhks k mkspkanr kh dlrh`icns quk dlrnh dlrrnmns blh uhn t`rn mk enbli. Blz`ick n >3?¿ B plr 2? h`iutls, lu ntà quk uh pnf`tl prksl il hk`l sn`n f`hpl. _lmk skr nrhnzkinml plr ntà ; m`ns.  Nf h l ç l 1 Ks K s p ngu ng u ktk kt k mk m k Ne N e ò e l r n bl b l h ^uk` ^u k`aa l Bî kitrk iòs1 uh mls hn`lrks prlefkhns quniml sk blhkçn uhn m`ktn Flw Bnre à d`bnr fligk mk hnssns blhl p`zzns k kspnguktks, kspnguktk s, plr kxkhpfl. @ssl, in vkrmnmk, à npkins uh h`tl. Kx`stkh s`h hnik`rns mk sk dnzkr uh ekfl k glstlsl kspnguktk mk neòelrn blh quk`al skh prkb`snr blhkr qu`fls mk bnrel`mrntls. K kssn à uhn hnik`rn kxbkfkitk pnrn sk nf`hkitnr il hk`l ml m`n.  Nb ks kss s k kss ks s n k Lut Lu t r ns Mkf Mkf`` b ` l s ns r kb kbk` k`tt ns Bf Bf`` b ni nim m l Nq Nqu u` Anitnr ‒ Bnri  Bnrik k Nssnmn Nssnm n Ukbcknmn Ukbcknmn [hn bnrik mk eln k nfguis òt`hls `igrkm`kitks plmkh dnzkr ml sku anitnr uhn mns bl`sns hn`s mkf`b`lsns quk kx`stk. >7 [sniml bnfnerksn, nfkbr`h, v`icl ernibl k hu`tls lutrls `igrkm`kitks snelrlsls, kssk prntl nbrksbkitn snelr k iutr`kitks ikbkssîr`ls pnrn quk vlbá plssn hnitkr sun m`ktn Flw Bnre. >5> Ukb k` t ns Fl Flw w Bnr e Bf`q f`quk uk il Elt Eltâ âl Nen N en`xl `xl K Gnrnit rnitn n Rup upk kr Eýi E ýius us >3 ^u`itn-dk`rn Bndà Bndà mn hnicâ1 H`st l ^ukitk ‖H`stl qukitk in m`ktn Flw Bnre<‘ R`h à plssèvkf! Hns ntkiçâl1 iâl à l h`stl qukitk trnm`b`linf quk vlbá blhk kh qunfqukr fugnr. Kssk à dk`tl blh nf`hkitls skfkb`linmls pnrn sk kibn`xnr pkrdk`tnhkitk in sun nf`hkitnçâl flw bnre. Bf`quk Nqu` k Tkan Blhl Nbkssnr kssn Ukbk`tn  Nf h l ç l - Rnfnm Rnf nmn n pnr p nrn n T`ng T` ngkh kh Dnzkr uhn snfnmn blh `igrkm`kitks mk en`xls èim`bks mk bnrel`mrntls à dîb`f k mkf`b`lsl. À uhn hnik`rn òt`hn mk sk nf`hkitnr hu`tl ekh hkshl quniml iâl sk plmk blhkr kh bnsn. Enstn prkpnrnr, blflbnr iuh plt`icl k fkvnr pnrn limk vlbá qu`skr. Tkan Nqu` blhl Nbkssnr kssn Ukbk`tn. Anitnr ‒ Bnrik Hlèmn k Ukplfc Ukplfc l Mksd`k uhn bnekçn mk rkplfcl k blz`ick blh bkelfn, bnrik hlèmn, hlfcl mk slan, pkmnçls mk p`hkitn vkrhkfcn, hnitk`gn k nfcl. Rln kstrnicl, hns à tâl elh. Tlbá plmk ntà usnr n bnrik nssnmn rkbcknmn quk slerlu nqu`. Blh bkrtkzn vn` mnr n`imn hn`s snelr ï sun rkbk`tn. >0 Rkxtn-dk`rn Bndà Bndà mn hnic â ‒ Lvls  Lvls bl h Bndà Bndà Euff ktprlld Ns prltkèins mls lvls auitnhkitk blh kssk bndà plmkrlsl k hu`tl blickb`ml il huiml flw bnre à l quk vlbá prkb`sn pnrn blhkçnr ekh l sku d`inf mk skhnin. Bnsl vlbá iâl blickçn, kstk bndà nuhkitn hu`tl n kikrg`n, supr`hk n dlhk k à enstnitk mkf`b`lsl! Tkan Nqu` blhl Nbkssnr n Ukbk`tn  Nf h l ç l  ‒ Rnfnmn  Rnfnmn mk Ukpl Ukplfc fcl l Rk vlbá snfvlu uh plubl mk rkplfcl (iâl blz`ml) ml anitnr mn il`tk nitkr`lr, dnçn uhn snfnmn s`hpfks usniml `igrkm`kitks blh en`xl tklr mk bnrel`mrntls k p`quk uh plubl mk quk`al pnrhksâl kh b`hn. R`rvn blh uh mkf`b`lsl hlfcl tzntz`j` lu jktbcup bnsk`rl. Tkan Tk an Nqu` n rkbk`tn rkbk`tn mkssks Mkf`b`lsl Mkf`b`lsl s Hlfcls! Hlfcl s! Anitnr ‒ _`zzn  _`zzn mk Bluvk Dflr _nrn mk blhkr p`zzn in m`ktn Flw Bnre< ]nheàh iâl prkb`sn! Hns bnfhn, pl`s iâl à qunfqukr uhn quk vlbá vn` plmkr blisuh`r plr nè. Kx`stkh p`zzns hnrnv`fclsns k quk sâl pkrdk`tns pnrn n sun nf`hkitnçâl blh en`xls ièvk`s mk bnrel`mrntls. _rkpnrk k sk mkf`b`k blh vlitnmk pnrn dkbcnr ekh n il`tk mk skxtndk`rn. Tkan nqu` kssn k Lutrns Mkf`b`lsns Ukbk`tns 5? Rîenml Bndà Bndà mn hnic â ‒ _âl  _âl mk Dr` Dr`g` g`mk`rn mk`rn k Lvls Lvls Blz`ml s Iâl, tnheàh iâl prkb`sn mk`xnr mk blhkr pâl. L hn`s `hplrtnitk à d`bnr fligk mk tlmls ls `igrkm`kitks prkskitks ils pâks blhuis, pl`s kfks plssukh grnimks bnrgns mk bnrel`mrntls. Kssk pâl mk dr`g`mk`rn plmk skr blisuh`ml trniqu`fnhkitk plr qukh kstî in m`ktn flw bnre. N`imn slhniml tlmls ls iutr`kitks prkskitks ils lvls blz`mls, vlbá tkrî uh ekfl `ièb`l mk hnicâ il sîenml. Tkan Nqu` blhl nbkssnr ns >5> Hkfclrks rkbk`tns Flw Bnre  Nf h l ç l - Rnfnm Rnf nmn n ]nbl ]nb l _kguk suns slerns mk tnbls k dnçn uhn kilrhk snfnmn mk tnbl. Buern blh snfsn k brkhk nzkml k uh plubl mk quk`al rnfnml. Glrmurn, prltkèin k fkguhks vâl tk kibckr l m`n tlml! Anitnr ‒ U`sltl mk ^uk`al ^uk`al k Bluvk Dflr Dflr [h elh r`sltl mk quk`al k bluvk à uhn hnik`rn hnrnv`fclsn mk kibkrrnr sun il`tk. Nfàh m`ssl à hu`tl dîb`f mk dnzkr k skus `igrkm`kitks sâl ekh enrntls. Nblhpnicnml mk uh mkf`b`lsl fnss`, sun il`tk mk sîenml d`bnrî n`imn hn`s mkf`b`lsn k snumîvkf.  N Ukbk` t n ml U` s l t l k ml F ns nss s ` Nq Nqu `. 5> Flw Bnre iâl R`gi`d` R`gi` d`bn bn Blh Blh`mn `mn Rkh Rkh Rn Rnelr  el r  N hkfclr pnrtk mn en`xn `igkstâl mk bnrel`mrntls à quk vlbá n`imn plmk tkr nf`hkitls glstlsls k snumîvk`s nl hkshl tkhpl. Rku blrpl rkgufn sun dlhk inturnfhkitk, inturnfhkitk, kitâl hnitkr skus bnrel`mrntls kh en`xls ièvk`s à n pr`ib`pnf prklbupnçâl. Rkr bnpnz mk dnzkr `ssl kiqunitl n`imn nprkb`n uh elh nssnml, uh pk`xk glstlsl lu snfnmns mkf`b`lsns k snumîvk`s à l quk tlrin n m`ktn flw bnre tâl dîb`f mk hnitkr. Nfàh mk skr uhn òt`hn hnik`rn mk khngrkbkr. K cî uhn hnik`rn s`hpfks k kd`bnz mk bliskgu`r blhkr ekh k khngrkbkr nl hkshl tkhpl. Tkan nen`xl blhl! 55 >5> Ukb k` t ns F l w Bnr e Bf` f`quk quk il Elt E ltâ âl Nen Nen`xl `xl K Gnr nit itn n Ru pkr Eýi E ýiu us 52