I bought the domains<\/a> body-math.ru and body-math.com. Recently, by the way, they became available, which suggests that my initial plan was never realized, but more on that later.<\/p>\nP\u00ebrgatitja<\/h4>\n \nPreparation took six months. I needed to gather statistical data for calculating the mathematical model.<\/p>\n
First of all, I started weighing myself regularly every morning and recording the results. I had recorded them before, but with breaks, as God led me. I used the Samsung Health app on my phone \u2013 not because I like it, but because you can't uninstall it from a Samsung Galaxy.<\/p>\n
Secondly, I created a file where I recorded everything I ate and drank throughout the day.<\/p>\n
S\u00eb treti, truri filloi t\u00eb analizoj\u00eb at\u00eb q\u00eb po ndodhte vet\u00eb, pasi \u00e7do dit\u00eb shihte dinamik\u00ebn dhe t\u00eb dh\u00ebnat e para p\u00ebr formimin e saj. Fillova t\u00eb shihja disa rregullsi, pasi dieta ishte relativisht stabile, dhe ndikimi i dit\u00ebve speciale, kur ushqimi ose pija ishin jasht\u00eb normales, n\u00eb nj\u00eb apo n\u00eb an\u00ebn tjet\u00ebr.<\/p>\n
Disa faktor\u00eb ndikues duken aq t\u00eb duksh\u00ebm sa q\u00eb un\u00eb nuk p\u00ebrballova dhe fillova t\u00eb lexoj p\u00ebr ta. Dhe k\u00ebtu filluan mrekullit\u00eb.<\/p>\n
Mrekulli<\/h4>\n \nMrekullit\u00eb jan\u00eb aq t\u00eb mrekullueshme saq\u00eb nuk mund t\u00eb p\u00ebrshkruhen me fjal\u00eb. Doli se askush sakt\u00ebsisht nuk e di se si ndodhin shum\u00eb procese n\u00eb trupin ton\u00eb. M\u00eb sakt\u00eb, \u00e7do njeri thot\u00eb se ai e di, por burime t\u00eb ndryshme japin shpjegime diametralisht t\u00eb kund\u00ebrta.<\/p>\n
P\u00ebr shembull, provoni t\u00eb gjeni nj\u00eb p\u00ebrgjigje p\u00ebr pyetjen: A mund t\u00eb pihet gjat\u00eb vakteve, ose menj\u00ebher\u00eb pas? Disa thon\u00eb - nuk mund, se zbrapset l\u00ebngu i stomakut (ai \u00ebsht\u00eb - acid), ushqimi nuk digjet, por thjesht kalbet. T\u00eb tjer\u00ebt thon\u00eb - jo vet\u00ebm q\u00eb mund, por \u00ebsht\u00eb e nevojshme, p\u00ebrndryshe do t\u00eb ket\u00eb kapsll\u00ebk. T\u00eb tret\u00ebt thon\u00eb - nuk ka r\u00ebnd\u00ebsi, stomaku \u00ebsht\u00eb i nd\u00ebrtuar n\u00eb m\u00ebnyr\u00eb q\u00eb p\u00ebr l\u00ebngun aty ka nj\u00eb mekaniz\u00ebm t\u00eb ve\u00e7ant\u00eb, pavar\u00ebsisht nga prania e ushqimit t\u00eb ngurt\u00eb.<\/p>\n
Neve, q\u00eb jemi larg shkenc\u00ebs, na mbetet vet\u00ebm t\u00eb zgjedhim nj\u00eb nga opsionet. Ose, t\u00eb provojm\u00eb vet\u00eb, si\u00e7 kam b\u00ebr\u00eb un\u00eb. Por p\u00ebr k\u00ebt\u00eb m\u00eb von\u00eb.<\/p>\n
M\u00eb shum\u00eb e d\u00ebmtoi besimin tim n\u00eb shkenc\u00eb libri \"Zorr\u00ebt e mrekullueshme\". Jo libri vet\u00eb, por fakti i p\u00ebrmendur n\u00eb t\u00eb, p\u00ebr t\u00eb cilin m\u00eb von\u00eb lexova n\u00eb burime t\u00eb tjera - zbulimi i bakteriesHelicobacter pylori. Ju p\u00ebr k\u00ebt\u00eb patjet\u00ebr keni d\u00ebgjuar, shkenc\u00ebtarit q\u00eb e zbuloi, Barry Marshall, iu dha \u00c7mimi Nobel n\u00eb vitin 2005. Kjo bakterie, si\u00e7 doli, \u00ebsht\u00eb shkaku i v\u00ebrtet\u00eb i ulcer\u00ebs s\u00eb stomakut dhe zorr\u00ebs s\u00eb holl\u00eb. Jo t\u00eb skuqurat, t\u00eb kripura, t\u00eb yndyrshme dhe gazuara.<\/p>\n
Bakteria u zbulua n\u00eb vitin 1979, por u shp\u00ebrnda normalisht vet\u00ebm n\u00eb mjek\u00ebsi n\u00eb shekullin e 21-t\u00eb. Nuk p\u00ebrjashtohet q\u00eb diku akoma ndjekin trajtimin e ulcer\u00ebs me metod\u00ebn e vjet\u00ebr, diet\u00ebn nr. 5.<\/p>\n
Jo, nuk dua t\u00eb them se shkenc\u00ebtar\u00ebt jan\u00eb ndryshe dhe nuk b\u00ebjn\u00eb gj\u00ebrat si\u00e7 duhet. Gjith\u00e7ka \u00ebsht\u00eb e rregulluar, punon si or\u00eb, shkenca po ec\u00ebn p\u00ebrpara, dhe lumturia nuk \u00ebsht\u00eb larg. Por njer\u00ebzit vazhdojn\u00eb t\u00eb mbipeshojn\u00eb, dhe sa m\u00eb shum\u00eb shkenca t\u00eb zhvillohet, aq m\u00eb shum\u00eb bota vuajn\u00eb nga mbipesha.<\/p>\n
Por pyetjen se mund t\u00eb pihet gjat\u00eb ngr\u00ebnies, ende nuk ka nj\u00eb p\u00ebrgjigje. Ashtu si\u00e7 nuk ka p\u00ebrgjigje n\u00ebse njeriu v\u00ebrtet ka nevoj\u00eb p\u00ebr mish. Dhe n\u00ebse \u00ebsht\u00eb e mundur t\u00eb jetosh vet\u00ebm me perime dhe uj\u00eb. Dhe si mund t\u00eb nxirreshin ndonj\u00eb substanc\u00eb e dobishme nga nj\u00eb kotlet\u00eb e skuqur. Dhe si t\u00eb rris\u00ebsh nivelin e acidit klorhidrik pa tableta.<\/p>\n
Shkurt, vet\u00ebm pyetje, dhe nuk ka p\u00ebrgjigje. Mund t\u00eb shpresojm\u00eb p\u00ebrs\u00ebri n\u00eb shkenc\u00eb dhe t\u00eb presim - ndoshta tani ndonj\u00eb shkenc\u00ebtar entuziast po provojn\u00eb nj\u00eb metod\u00eb t\u00eb re mrekullie. Por, duke par\u00eb shembullin me helicobacter, e kupton se p\u00ebr p\u00ebrhapjen e ideve t\u00eb tij do t\u00eb duhen dekada.<\/p>\n
Prandaj, do t\u00eb duhet t'i verifikoja t\u00eb gjitha vet\u00eb.<\/p>\n
Fillim i ul\u00ebt<\/h4>\n \nVendosa t\u00eb nisim si\u00e7 i takon, nga nj\u00eb dat\u00eb t\u00eb posa\u00e7me. \u00c7far\u00eb mund t\u00eb jet\u00eb m\u00eb mir\u00eb se t\u00eb fillosh nj\u00eb jet\u00eb t\u00eb re nga Viti i Ri? K\u00ebshtu vendosa t\u00eb veproj.<\/p>\n
Ishte mbetur t\u00eb kuptoja se \u00e7far\u00eb do t\u00eb b\u00ebja. Nd\u00ebrtimi i nj\u00eb modeli matematikor mund t\u00eb kryhej asinkronisht, pa ndryshuar asgj\u00eb n\u00eb jet\u00ebn time, pasi t\u00eb dh\u00ebnat p\u00ebr gjasht\u00eb muaj tashm\u00eb i kisha. N\u00eb t\u00eb v\u00ebrtet\u00eb, me k\u00ebt\u00eb fillova t\u00eb merrem n\u00eb dhjetor 2018.<\/p>\n
Por si do t\u00eb humb\u00ebsh pesh\u00eb? Deri tani nuk ka matematik\u00eb. K\u00ebtu ndihmoi p\u00ebrvoja ime menaxheriale.
Me lev\u00ebn \u00ebsht\u00eb e thjesht\u00eb - duhet t\u00eb shoh\u00ebsh problemin ky\u00e7 dhe ta zgjidh\u00ebsh at\u00eb, pa e humbur koh\u00ebn me t\u00eb dyt\u00ebt. Dhe pa u angazhuar n\u00eb \"implementimin e metodologjive\", pasi kjo merr koh\u00eb dhe nuk garanton rezultat.<\/p>\n
Copa - do t\u00eb thot\u00eb t\u00eb marr\u00ebsh nga metodologjit\u00eb dhe praktikat m\u00eb t\u00eb mirat, metoda konkrete, dhe jo t\u00eb gjith\u00eb dokumentin e gjat\u00eb. P\u00ebr shembull, t\u00eb marr\u00ebsh nga Scrum vet\u00ebm tabel\u00ebn me ngjit\u00ebse. Autor\u00ebt e metodologjive b\u00ebjn\u00eb zhurm\u00eb, duke th\u00ebn\u00eb se kjo nuk mund t\u00eb quhet Scrum, mir\u00eb, dhe s\u2019ka r\u00ebnd\u00ebsi. E r\u00ebnd\u00ebsishme \u00ebsht\u00eb rezultati, jo miratimi i dinosaur\u00ebve t\u00eb vjetruar. Sigurisht, cop\u00ebza duhet t\u00eb veproj\u00eb mbi lev\u00eb.<\/p>\n
Dhe d\u00ebshtimi shpejt \u00ebsht\u00eb emboli ime. N\u00ebse e pash\u00eb gabim lev\u00ebn, ose e mora keq, dhe p\u00ebr nj\u00eb periudh\u00eb t\u00eb shkurt\u00ebr nuk shoh asnj\u00eb kthim, at\u00ebher\u00eb \u00ebsht\u00eb koha t\u00eb t\u00ebrhiqem, t\u00eb mendoj dhe t\u00eb gjej nj\u00eb tjet\u00ebr pik\u00eb aplikimi t\u00eb forc\u00ebs.<\/p>\n
K\u00ebt\u00eb qasje vendosa ta p\u00ebrdor n\u00eb humbjen e pesh\u00ebs. Ky proces duhet t\u00eb jet\u00eb i shpejt\u00eb, i lir\u00eb dhe efikas.<\/p>\n
E para sa list\u00ebn e mund\u00ebsive, un\u00eb e hoqa \u00e7do faktor fitnessi p\u00ebr shkak t\u00eb shpenzimeve t\u00eb larta. Edhe n\u00ebse thjesht p\u00ebrpiqeni t\u00eb vraponi rreth sht\u00ebpis\u00eb, kjo merr shum\u00eb koh\u00eb. P\u00ebr m\u00eb tep\u00ebr, e di sakt\u00ebsisht sa e v\u00ebshtir\u00eb \u00ebsht\u00eb t\u00eb fillosh t\u00eb b\u00ebsh k\u00ebt\u00eb. Po, kam lexuar shum\u00eb p\u00ebr at\u00eb se \"asgj\u00eb nuk t\u00eb pengon, n\u00eb t\u00eb v\u00ebrtet\u00eb\", dhe vet\u00eb kam praktikuar vrapimin p\u00ebr nj\u00eb koh\u00eb t\u00eb gjat\u00eb, por p\u00ebr aplikim t\u00eb gjer\u00eb, ky metod nuk \u00ebsht\u00eb i p\u00ebrshtatsh\u00ebm.<\/p>\n
Natyrisht, asnj\u00eb tabel\u00eb nuk \u00ebsht\u00eb e p\u00ebrshtatshme, as ndryshime t\u00eb p\u00ebrgjithshme.<\/p>\n
Sigurisht, asnj\u00eb \"stil jete t\u00eb ri\", as ushqim t\u00eb pap\u00ebrpunuar, as ushqim t\u00eb ndar\u00eb ose edhe ushqim t\u00eb renditur, filozofi, ezoterik\u00eb, etj. Nuk jam kund\u00ebr, edhe vet\u00eb kam menduar p\u00ebr ushqimin e pap\u00ebrpunuar, por, po e p\u00ebrs\u00ebris, un\u00eb nuk e b\u00ebj k\u00ebt\u00eb p\u00ebr vete.<\/p>\n
M\u00eb duhen metoda maksimale, t\u00eb thjeshta q\u00eb sjellin rezultate. Dhe k\u00ebtu m\u00eb ndodhi nj\u00eb fat i mir\u00eb \u2013 e kuptova se humbja e pesh\u00ebs ndodh natyrsh\u00ebm.<\/p>\n
Humbja e pesh\u00ebs ndodh natyrsh\u00ebm<\/h4>\n \nShpeshher\u00eb, besimi \u00ebsht\u00eb se p\u00ebr t\u00eb humbur pesh\u00eb, duhet t\u00eb b\u00ebsh disa p\u00ebrpjekje. Shpesh \u2013 shum\u00eb t\u00eb r\u00ebnda. Kur shikon reality show-t q\u00eb lidhen me humbjen e pesh\u00ebs, je i habitur se \u00e7far\u00eb nuk b\u00ebjn\u00eb ata t\u00eb varfrit.<\/p>\n
N\u00eb nivelin e pavet\u00ebdijes, mendimi p\u00ebr trupin si nj\u00eb armik q\u00eb vet\u00ebm fiton pesh\u00eb \u00ebsht\u00eb i thell\u00eb. Dhe detyra jon\u00eb \u00ebsht\u00eb ta ndalojm\u00eb k\u00ebt\u00eb.<\/p>\n
Dhe k\u00ebtu, rast\u00ebsisht, zbulova nj\u00eb mendim n\u00eb nj\u00eb lib\u00ebr q\u00eb nuk kishte lidhje me humbjen e pesh\u00ebs: trupi regjistron pesh\u00ebn vet\u00eb, vazhdimisht. N\u00eb fakt, libri ishte p\u00ebr mbijetes\u00ebn n\u00eb kushte t\u00eb ndryshme, dhe n\u00eb nj\u00eb nga kapitujt u tha \u2013 q\u00ebndroni t\u00eb qet\u00eb, sepse trupi humbet pesh\u00eb shum\u00eb shpejt. Edhe n\u00ebse kaloni nj\u00eb dit\u00eb t\u00eb t\u00ebr\u00eb n\u00eb nj\u00eb vend t\u00eb ngroht\u00eb, n\u00eb hije, do t\u00eb humbni t\u00eb pakt\u00ebn 1 kg.<\/p>\n
Mendimi \u00ebsht\u00eb aq i thjesht\u00eb, sa \u00ebsht\u00eb dhe i pazakont\u00eb. Trupi humbet pesh\u00eb vet\u00eb, vazhdimisht. Ai merret vet\u00ebm me humbjen e pesh\u00ebs. N\u00ebp\u00ebrmjet djersitjes, n\u00ebp\u00ebrmjet\u2026 Po, n\u00eb m\u00ebnyr\u00eb natyrale. Por pesha p\u00ebrs\u00ebri rritet. Pse?<\/p>\n
Sepse ne i japim trupit pun\u00eb t\u00eb vazhdueshme. Dhe ne i japim m\u00eb shum\u00eb se sa ai arrin t\u00eb heq\u00eb.<\/p>\n
Un\u00eb e kam shpikur nj\u00eb krahasim t\u00eb till\u00eb p\u00ebr veten. Imagjinoni se keni nj\u00eb depozit\u00eb bankare. T\u00eb madhe, t\u00eb r\u00ebnd\u00eb, me interesa t\u00eb mira. Atje \u00e7do dit\u00eb p\u00ebrpunohet kapitalizimi, dhe i llogaritet nj\u00eb shum\u00eb q\u00eb mjafton p\u00ebr nj\u00eb jet\u00eb normale. Mund t\u00eb jetoni vet\u00ebm me interesat, pa u shqet\u00ebsuar m\u00eb p\u00ebr parat\u00eb.<\/p>\n
Por njerin nuk jan\u00eb t\u00eb mjaftueshme, k\u00ebshtu q\u00eb ai shpenzon m\u00eb shum\u00eb se sa ofrojn\u00eb interesat. Dhe p\u00ebrfshihet n\u00eb borxhe, t\u00eb cilat m\u00eb pas duhet t\u00eb kthehen. K\u00ebto borxhe jan\u00eb si\u00e7 quhet pesh\u00eb e tep\u00ebrt. Nd\u00ebrsa interesat jan\u00eb sa trupi vet\u00eb dob\u00ebsohet. Deri sa shpenzoni m\u00eb shum\u00eb se sa kontribuon depozita juaj, jeni n\u00eb minus.<\/p>\n
Por ka nj\u00eb lajm t\u00eb mir\u00eb \u2013 k\u00ebtu nuk ka kolektor\u00eb, rikonstruksion t\u00eb borxhit dhe zyrtar\u00eb gjyq\u00ebsor\u00eb. Mjafton t\u00eb ndaloni grumbullimin e borxheve t\u00eb reja dhe t\u00eb prisni pak derisa interesat e depozit\u00ebs t'ju kthejn\u00eb at\u00eb q\u00eb keni arritur t\u00eb grumbulloni gjat\u00eb viteve t\u00eb kaluara. Un\u00eb kam grumbulluar 30 kg.<\/p>\n
K\u00ebshtu q\u00eb del nj\u00eb ndryshim i vog\u00ebl, por themelor n\u00eb formulim. Nuk \u00ebsht\u00eb e nevojshme t\u00eb detyrosh trupin t\u00eb humbas\u00eb pesh\u00eb. \u00cbsht\u00eb e nevojshme t\u00eb ndaloni t'i b\u00ebni pengesa. Pastaj do t\u00eb humbas\u00eb natyrsh\u00ebm.<\/p>\n
Janari<\/h4>\n \nM\u00eb 1 janar 2019, fillova t\u00eb humbas pesh\u00eb, duke nisur nga 92.8 kg. Si fillim kam zgjedhur t\u00eb pi gjat\u00eb ngr\u00ebnies. Duke qen\u00eb se nuk ka nj\u00eb mendim t\u00eb nj\u00ebjt\u00eb mes shkenc\u00ebtar\u00ebve, un\u00eb e kam zgjedhur vet\u00eb, me logjik\u00ebn elementare. 35 vitet e fundit t\u00eb jet\u00ebs sime kam pir\u00eb gjat\u00eb ngr\u00ebnies. 20 vitet e fundit kam vazhduar t\u00eb fitoj pesh\u00eb. Pra, duhet ta provoj p\u00ebrndryshe.<\/p>\n
Hulumtova n\u00eb burime q\u00eb thon\u00eb se nuk duhen pir\u00eb, dhe gjetja \u00ebsht\u00eb kjo rekomandim: mos pi, t\u00eb pakt\u00ebn, 2 or\u00eb pas ngr\u00ebnies. Sa m\u00eb gjat\u00eb, aq m\u00eb mir\u00eb. E gjithashtu, duhet t\u00eb marrim parasysh koh\u00ebn e tretjes s\u00eb asaj q\u00eb kam ngr\u00ebn\u00eb. N\u00ebse \u00ebsht\u00eb mish, do t\u00eb duhet m\u00eb gjat\u00eb, n\u00ebse \u00ebsht\u00eb fruta\/jeshil, pastaj m\u00eb pak.<\/p>\n
T\u00eb pakt\u00ebn 2 or\u00eb un\u00eb e mbajta, por p\u00ebrpiqesha t\u00eb q\u00ebndroja m\u00eb gjat\u00eb. E pengonte duhani im \u2013 pas tij do t\u00eb doja t\u00eb pija. Por, n\u00eb p\u00ebrgjith\u00ebsi, nuk kam pasur ndonj\u00eb v\u00ebshtir\u00ebsi t\u00eb ve\u00e7ant\u00eb. Po, do t\u00eb them menj\u00ebher\u00eb \u2013 nuk b\u00ebhet fjal\u00eb p\u00ebr reduktimin e konsumit t\u00eb ujit n\u00eb p\u00ebrgjith\u00ebsi. Uji duhet t\u00eb pihet shum\u00eb gjat\u00eb dit\u00ebs, kjo \u00ebsht\u00eb shum\u00eb e r\u00ebnd\u00ebsishme. Vet\u00ebm jo pas ngr\u00ebnies.<\/p>\n
Pra, gjat\u00eb janarit, vet\u00ebm me k\u00ebt\u00eb metod\u00eb, un\u00eb arrita t\u00eb humbas deri n\u00eb 87 kg, dmth 5.8 kg. Kilet e para jan\u00eb t\u00eb lehta p\u00ebr t'u humbur, si t\u00eb hiqesh nga krema. U kam treguar miqve p\u00ebr sukseset e mia, dhe t\u00eb gjith\u00eb, si nj\u00eb, than\u00eb se shum\u00eb shpejt do t\u00eb ket\u00eb nj\u00eb pllat\u00eb q\u00eb p\u00ebr t\u00eb kaluar pa fitnes nuk do t\u00eb jet\u00eb e mundur. E adhuroj kur m\u00eb thon\u00eb se nuk do ia dal.<\/p>\n
Shkurti<\/h4>\n \nN\u00eb shkurt, vendosa t\u00eb b\u00ebj nj\u00eb eksperiment t\u00eb \u00e7uditsh\u00ebm \u2013 t\u00eb futja dit\u00eb shkarkimi.<\/p>\n
\u00c7far\u00eb jan\u00eb dit\u00ebt e shkarkimit, t\u00eb gjith\u00ebve u dihet \u2013 dhe ai q\u00eb nuk ha fare, ose ha pak, ose pi vet\u00ebm kefir, ose di\u00e7ka e till\u00eb. E megjithat\u00eb, me shqet\u00ebsonte nj\u00eb problem si 'p\u00ebr gjithmon\u00eb'.<\/p>\n
Mendoj se gj\u00ebja kryesore q\u00eb i shtyn njer\u00ebzit nga dietat \u00ebsht\u00eb se ato jan\u00eb \"p\u00ebr gjithmon\u00eb\". Dieta \u00ebsht\u00eb gjithmon\u00eb ndonj\u00ebfar\u00eb kufizimi, shpeshher\u00eb mjaft serioz. Nuk ha mbr\u00ebmjeve, nuk ha fast food, ha vet\u00ebm proteina, ose vet\u00ebm karbohidrate, nuk ha t\u00eb skuqura, etj. \u2013 ka shum\u00eb variacione.<\/p>\n
N\u00eb fakt, edhe un\u00eb gjithmon\u00eb kam hequr dor\u00eb nga t\u00eb gjitha dietat p\u00ebr k\u00ebt\u00eb arsye. Ha vet\u00eb nj\u00eb jav\u00eb vet\u00ebm proteina dhe mendoj \u2013 e di, nuk mund ta b\u00ebj k\u00ebt\u00eb. Kam d\u00ebshir\u00eb p\u00ebr nj\u00eb biskot\u00eb. Nj\u00eb \u00e7aj t\u00eb \u00ebmb\u00ebl. Nj\u00eb soda. Nj\u00eb birr\u00eb, n\u00eb fund t\u00eb fundit. Dhe dieta p\u00ebrgjigjet \u2013 jo, shoku, vet\u00ebm proteina.<\/p>\n
Nuk kam qen\u00eb asnj\u00ebher\u00eb, as tani, as n\u00eb t\u00eb ardhmen, dakord t\u00eb heq dor\u00eb nga di\u00e7ka n\u00eb ushqim. Ndoshta sepse gruaja ime gatuan shum\u00eb variuesh\u00ebm. Ajo ka nj\u00eb rregull \u2013 gjithmon\u00eb t\u00eb gatuaj di\u00e7ka t\u00eb re. Prandaj, gjat\u00eb viteve t\u00eb bashk\u00ebjetes\u00ebs son\u00eb, kam provuar kuzhinat e t\u00eb gjitha popujve t\u00eb bot\u00ebs. Po ashtu, si nj\u00eb njeri, do t\u00eb ishte jo e bukur n\u00ebse ajo gatuan quesadilla ose sup\u00eb koreane, dhe un\u00eb do t\u00eb vij dhe do t\u00eb shpall q\u00eb kam nj\u00eb diet\u00eb, dhe do t\u00eb ulem p\u00ebr t\u00eb ngr\u00ebn\u00eb kastraveca.<\/p>\n
Nuk duhet t\u00eb ket\u00eb t\u00eb \"p\u00ebr gjithmon\u00eb\", vendosa un\u00eb. Dhe, p\u00ebr t\u00eb provuar, k\u00ebtu jan\u00eb dit\u00ebt e ngarkes\u00ebs. K\u00ebto jan\u00eb dit\u00eb kur ha gjith\u00e7ka q\u00eb dua, dhe aq shum\u00eb sa dua, pa ndjekur asnj\u00eb rregull. P\u00ebr t\u00eb b\u00ebr\u00eb eksperimentin sa m\u00eb efektiv, fillova t\u00eb ha fast food gjat\u00eb fundjavave. U b\u00eb nj\u00eb tradit\u00eb \u2013 \u00e7do t\u00eb shtun\u00eb marr f\u00ebmij\u00ebt, shkojm\u00eb n\u00eb KFC dhe McDonald\u2019s, mbledhim hamburgers, nj\u00eb kosh me k\u00ebrce t\u00eb mpreht\u00eb, dhe p\u00ebrballemi s\u00eb bashku. Gjat\u00eb jav\u00ebs, sa t\u00eb jet\u00eb e mundur, ndjek disa rregulla, dhe gjat\u00eb fundjav\u00ebs \u2013 nj\u00eb shthurje totale gastronomike.<\/p>\n
Efekti ishte mbres\u00ebl\u00ebn\u00ebs. Sigurisht, \u00e7do fundjav\u00eb sillte 2-3 kilogram\u00eb. Por gjat\u00eb jav\u00ebs, ata iknin, dhe un\u00eb s\u00ebrish \"kalova nivelin\" t\u00eb pesh\u00ebs time. Por m\u00eb kryesorja \u2013 gjat\u00eb jav\u00ebs ndalova s\u00eb shqet\u00ebsuari p\u00ebr \"p\u00ebr gjithmon\u00eb\". Fillova ta shikoja p\u00ebrdorimin e leverd\u00ebs si nj\u00eb st\u00ebrvitje, kur duhet t\u00eb p\u00ebrqendrohem, q\u00eb m\u00eb pas, gjat\u00eb fundjav\u00ebs, t\u00eb relaksohem.<\/p>\n
K\u00ebshtu, n\u00eb shkurt e zbrita n\u00eb 85.2, pra minus 7.6 kg nga fillimi i eksperimentit. Por, krahasuar me janarin, rezultati ishte m\u00eb i leht\u00eb.<\/p>\n
Mars<\/h4>\n \nN\u00eb mars shtova nj\u00eb leverdi tjet\u00ebr \u2013 metoda e ndarjes n\u00eb gjysm\u00eb. Ndoshta keni d\u00ebgjuar p\u00ebr diet\u00ebn e Lebedev. Ajo \u00ebsht\u00eb krijuar nga Artemy Lebedev, dhe p\u00ebrb\u00ebhet n\u00eb t\u00eb angazhohesh t\u00eb hash shum\u00eb pak. Sipas rezultateve, efekti arrihet shum\u00eb shpejt.<\/p>\n
Por njeriu, Artemi ha kaq pak sa t'i b\u00ebhet frik\u00eb. Jo p\u00ebr t\u00eb, por p\u00ebr veten time, n\u00ebse do t\u00eb vendosja t\u00eb filloja k\u00ebt\u00eb diet\u00eb. Megjithat\u00eb, nuk e injorova efektin e zvog\u00eblimit t\u00eb porsioneve dhe e provova n\u00eb vetvete.<\/p>\n
N\u00eb t\u00eb v\u00ebrtet\u00eb, n\u00ebse e kujtoj q\u00ebllimin tim fillestar \u2013 krijimin e nj\u00eb modeli matematikor \u2013 duket se zvog\u00eblimi i porsioneve p\u00ebrputhet me t\u00eb. Mund t\u00eb llogarisim madh\u00ebsin\u00eb e sakt\u00eb t\u00eb porsionit n\u00ebp\u00ebrmjet analiz\u00ebs regresive dhe, pa u larguar prej saj, t\u00eb humbasim pesh\u00eb, ose t\u00eb q\u00ebndrojm\u00eb n\u00eb nj\u00eb nivel t\u00eb caktuar.<\/p>\n
P\u00ebr nj\u00eb koh\u00eb t\u00eb gjat\u00eb mendova p\u00ebr k\u00ebt\u00eb, por dy rrethana m\u00eb \u00e7uan mbrapa. E para - jan\u00eb disa njohur t\u00eb mi q\u00eb llogarit\u00eb kalorit\u00eb me sakt\u00ebsi t\u00eb madhe. Sinqerisht, m\u00eb vjen keq p\u00ebr ta \u2013 po qarkullojn\u00eb me peshat e tyre t\u00eb sakta, llogarisin \u00e7do gram dhe nuk mund t\u00eb han\u00eb as nj\u00eb t\u00eb vog\u00ebl m\u00eb shum\u00eb. Nj\u00eb gj\u00eb e till\u00eb nuk do t\u00eb marr\u00eb shtrirje masive.<\/p>\n
E dyta \u2013 si\u00e7 ndodh shpesh, \u00ebsht\u00eb Elijah Goldratt. Ky \u00ebsht\u00eb njeri q\u00eb shpiku teorin\u00eb e kufizimeve t\u00eb sistemeve. N\u00eb artikullin \"Duke q\u00ebndruar mbi supet e gjigant\u00ebve\", ai kritikonte mir\u00eb dhe pa ndihma metodat MRP, ERP dhe n\u00eb p\u00ebrgjith\u00ebsi \u00e7do m\u00ebnyr\u00eb p\u00ebr t\u00eb llogaritur sakt\u00ebsisht planin e prodhimit. Kryesisht p\u00ebr faktin se pas shum\u00eb p\u00ebrpjekjesh nuk arriti asgj\u00eb. Nj\u00eb nga arsyet e d\u00ebshtimit ai e p\u00ebrmendi p\u00ebrpjekjet p\u00ebr t\u00eb matur zhurm\u00ebn, dmth ndryshimet e vogla, variabilitetin dhe devijimet. N\u00ebse ke studiuar teorin\u00eb e kufizimeve, sigurisht do t\u00eb kujtosh si Goldratt rekomandon t\u00eb ndryshosh madh\u00ebsin\u00eb e buffer-it \u2013 menj\u00ebher\u00eb nj\u00eb t\u00eb tret\u00ebn.<\/p>\n
K\u00ebshtu kam vendosur edhe un\u00eb. Vet\u00ebm se jo nj\u00eb t\u00eb tret\u00eb, por gjysm\u00ebn. E gjith\u00eb kjo \u00ebsht\u00eb shum\u00eb e thjesht\u00eb. K\u00ebshtu, ha at\u00eb q\u00eb ha. Dhe, le t\u00eb themi, pesha luhatet brenda nj\u00eb shtrijne t\u00eb caktuar, as n\u00eb rritje, as n\u00eb ulje. Thjesht b\u00ebj \u2013 zvog\u00ebloj porsionin gjysm\u00eb dhe, p\u00ebr disa dit\u00eb, shikoj se \u00e7far\u00eb ndodh. Nj\u00eb dit\u00eb nuk mjafton, pasi uji q\u00eb qarkullon n\u00eb trup ka ndikim t\u00eb r\u00ebnd\u00ebsish\u00ebm mbi pesh\u00ebn, po ashtu edhe shkuarja n\u00eb tualet ndikon shum\u00eb. Por 2-3 dit\u00eb - \u00ebsht\u00eb perfekt.<\/p>\n
Mjaftoi nj\u00eb ndarje n\u00eb gjysm\u00eb p\u00ebr t\u00eb par\u00eb efektin \u2013 pesha menj\u00ebher\u00eb filloi t\u00eb bjer\u00eb. Sigurisht, nuk e b\u00ebja k\u00ebt\u00eb \u00e7do dit\u00eb. Ndonj\u00ebher\u00eb ha gjysm\u00ebn, ndonj\u00ebher\u00eb \u2013 nj\u00eb porsion t\u00eb plot\u00eb. Dhe pastaj \u00ebsht\u00eb fundjava, p\u00ebrs\u00ebri nj\u00eb dit\u00eb ngarkuese.<\/p>\n
Si rezultat, marsi m\u00eb solli n\u00eb 83.4 kg, dmth -9.4 kg brenda tre muajsh.<\/p>\n
Nga nj\u00ebra an\u00eb, m\u00eb mbushte entuziazmi - brenda tri muajve humba pothuajse 10 kg. Nd\u00ebrsa, thjesht p\u00ebrpiqesha t\u00eb mos pinja pas ushqimit dhe ndonj\u00ebher\u00eb h\u00ebngra nga gjysma e porsionit, nd\u00ebrkoh\u00eb q\u00eb vazhdoja t\u00eb ha shumic\u00ebn e ushqimit t\u00eb shpejt\u00eb, pa p\u00ebrmendur tryezat festive q\u00eb shpesh shiheshin n\u00eb shkurt dhe mars. Nga ana tjet\u00ebr, nuk m\u00eb l\u00ebvizte mendimi - \u00e7far\u00eb do t\u00eb ndodhte n\u00ebse kthehem n\u00eb jet\u00ebn time t\u00eb m\u00ebparshme? Q\u00eb do t\u00eb thot\u00eb, jo se do kthehem, por \u00e7far\u00eb do ndodhte n\u00ebse dikush tjet\u00ebr do t\u00eb provonte qasjen time ndaj humbjes n\u00eb pesh\u00eb?<\/p>\n
Dhe vendosa se ishte koha p\u00ebr nj\u00eb eksperiment t\u00eb ri.<\/p>\n
Prilli<\/h4>\n \nN\u00eb prill, i hodha t\u00eb gjitha rregullat e jasht\u00eb dhe u ushqeva ashtu si para janarit 2019. Pesha, natyrisht, filloi t\u00eb rritet, duke arritur p\u00ebrfundimisht n\u00eb 89 kg. M\u00eb kaploi frika.<\/p>\n
Jo p\u00ebr shkak t\u00eb pesh\u00ebs, por p\u00ebr shkak se nuk isha i drejt\u00eb. Se t\u00eb gjitha eksperimet e mia ishin kot dhe tani do t\u00eb b\u00ebhesha p\u00ebrs\u00ebri nj\u00eb gomar i trash\u00eb q\u00eb do t\u00eb humbiste p\u00ebrfundimisht besimin n\u00eb vetvete dhe do t\u00eb mbetej k\u00ebshtu p\u00ebrjet\u00ebsisht.<\/p>\n
Me frik\u00eb prisja fillimin e majit.<\/p>\n
Pesha e pakajuar<\/h4>\n \nK\u00ebshtu, m\u00eb 30 prill, pesha ishte 88.5 kg. N\u00eb maj shkova n\u00eb fshat, b\u00ebra disa mish t\u00eb pjekur, piva birr\u00eb dhe shfrenova nj\u00eb tjet\u00ebr fest\u00eb gastronomike. Kur u ktheva n\u00eb sht\u00ebpi, aktivizova t\u00eb dy mekanizmat - t\u00eb mos pija pas ushqimit dhe metod\u00ebn e ndarjes n\u00eb gjysma.<\/p>\n
Dhe \u00e7far\u00eb mendoni? N\u00eb tri dit\u00eb humba n\u00eb 83.9 kg. Pra, pothuajse n\u00eb nivelin e marsit, pothuajse n\u00eb minimumin q\u00eb ishte treguar si rezultat i t\u00eb gjitha eksperimeve.<\/p>\n
K\u00ebshtu, n\u00eb leksikun tim u shfaq koncepti i \"pesh\u00ebs s\u00eb pakajuar\". N\u00eb disa libra q\u00eb kisha lexuar, flitej se nj\u00eb pjes\u00eb e konsiderueshme e pesh\u00ebs s\u00eb njeriut gjendej n\u00eb zorr\u00ebt e tij. N\u00eb terma t\u00eb thjesht\u00eb, k\u00ebto jan\u00eb mbetje. Ndonj\u00ebher\u00eb, dhjet\u00ebra kilogram\u00eb. Nuk \u00ebsht\u00eb yndyr\u00eb, as muskuj, por, m\u00eb falni, jasht\u00ebqitje.<\/p>\n
Humbja e yndyr\u00ebs \u00ebsht\u00eb e v\u00ebshtir\u00eb. P\u00ebr t\u00eb kaluar nga 92.8 n\u00eb 83.4, m\u00eb mori tre muaj. Probabilisht, kjo ishte yndyr\u00eb. Pasi fitova 5 kg p\u00ebr nj\u00eb muaj, i humba ato p\u00ebr tri dit\u00eb. Pra, nuk ishte yndyr\u00eb, por... mir\u00eb, them se e quajta pesh\u00eb t\u00eb pakajuar. Pesha q\u00eb \u00ebsht\u00eb e leht\u00eb p\u00ebr t'u hequr.<\/p>\n
Por ky balast e frik\u00ebson njer\u00ebzit q\u00eb kan\u00eb dal\u00eb nga dieta. Njeri humb pesh\u00eb, pastaj kthehet n\u00eb jet\u00ebn e m\u00ebparshme, dhe, duke par\u00eb kilogram\u00ebt q\u00eb po kthehen, e ul duar, duke menduar se ka fituar p\u00ebrs\u00ebri yndyr\u00eb. Po n\u00eb t\u00eb v\u00ebrtet\u00eb, ai nuk ka fituar yndyr\u00eb, por balast.<\/p>\n
Rezultatet e marra m\u00eb befasuan aq shum\u00eb sa vendosa t\u00eb vazhdoj eksperimentin gjat\u00eb majit. P\u00ebrs\u00ebri fillova t\u00eb ha si nj\u00eb kal\u00eb. Vet\u00ebm q\u00eb tani humorin e kisha t\u00eb mir\u00eb.<\/p>\n
Luhatjet<\/h4>\n \nN\u00eb fillim t\u00eb qershorit, peshova 85.5 kg. P\u00ebrs\u00ebri aktivizova regjimin e humbjes s\u00eb pesh\u00ebs, dhe pas nj\u00eb jave isha n\u00eb minimumin e marsit \u2013 83.4 kg. Natyrisht, \u00e7do fundjav\u00eb vizitoja fast food.<\/p>\n
N\u00eb mes t\u00eb qershorit, p\u00ebrs\u00ebri arrij n\u00eb \"fundin\" \u2013 82.4 kg. Kjo ishte nj\u00eb fund jubile, pasi kalova shenj\u00ebn psikologjike t\u00eb 10 kg.<\/p>\n
\u00c7do jav\u00eb ishte si l\u00ebkundje. N\u00eb t\u00eb h\u00ebn\u00ebn, m\u00eb 17 qershor, pesha ishte 83.5 kg, dhe t\u00eb premten, m\u00eb 21 qershor \u2013 81.5 kg. Disa jav\u00eb kalonin pa ndonj\u00eb dinamik\u00eb, sepse ndihesha plot\u00ebsisht n\u00ebn kontroll mbi pesh\u00ebn time.<\/p>\n
Nj\u00eb jav\u00eb humbas n\u00eb pesh\u00eb dhe heq disa kilogram\u00eb, duke e kaluar s\u00ebrish fundin, duke u ulur posht\u00eb minimumit. Jav\u00ebn tjet\u00ebr jetoj si\u00e7 m\u00eb vjen \u2013 p\u00ebr shembull, n\u00ebse ka ndonj\u00eb fest\u00eb, vizit\u00eb n\u00eb pizzeria, apo thjesht nj\u00eb humor t\u00eb keq.<\/p>\n
Por, e r\u00ebnd\u00ebsishmja \u00ebsht\u00eb se n\u00eb qershor m\u00eb erdhi ndjenja e kontrollit mbi pesh\u00ebn time. Dua \u2013 humbas n\u00eb pesh\u00eb, nuk dua \u2013 nuk humbas. Plani i plot\u00eb nga dietat, dietolog\u00ebt, fitnessi, tabletat dhe \u00e7do biznes tjet\u00ebr q\u00eb shet at\u00eb q\u00eb un\u00eb e di.<\/p>\n
P\u00ebrve\u00e7 k\u00ebsaj<\/h4>\n \nP\u00ebrve\u00e7 k\u00ebsaj, \u00ebsht\u00eb her\u00ebt t\u00eb p\u00ebrmbyllet. Eksperimenti do t\u00eb vazhdoj\u00eb, por, duket, rezultatet jan\u00eb t\u00eb tilla tani sa mund t\u00eb ndaj.<\/p>\n
K\u00ebshtu, dietat nuk jan\u00eb t\u00eb nevojshme. Absolutisht. Dieta \u00ebsht\u00eb nj\u00eb grup rregullash se si duhet t\u00eb ushqeheni p\u00ebr t\u00eb humbur pesh\u00eb. Dietat jan\u00eb t\u00eb k\u00ebqija. Ato jan\u00eb krijuar p\u00ebr t'u braktisur, sepse jan\u00eb shum\u00eb t\u00eb komplikuara p\u00ebr t'u zbatuar. Dietat sjellin ndryshime shum\u00eb t\u00eb m\u00ebdha n\u00eb jet\u00eb \u2013 t\u00eb papranueshme shum\u00eb t\u00eb m\u00ebdha.<\/p>\n
Fitnessi nuk \u00ebsht\u00eb i nevojsh\u00ebm p\u00ebr t\u00eb humbur pesh\u00eb. Sporti i vet \u00ebsht\u00eb i mir\u00eb, mos e keqkuptoni, nuk jam kund\u00ebr tij. N\u00eb f\u00ebmij\u00ebri kam praktikuar skijim, basketboll, atletik\u00eb, dhe ende jam i lumtur q\u00eb ndodhi k\u00ebshtu \u2013 p\u00ebr mua nuk \u00ebsht\u00eb problem t\u00eb l\u00ebviz dollapin, t\u00eb prese dru apo t\u00eb transferoj thesare me grur\u00eb n\u00eb fshat. Por p\u00ebr humbjen e pesh\u00ebs, fitnessi \u00ebsht\u00eb si t\u00eb shuhesh zjarrin. M\u00eb e leht\u00eb \u00ebsht\u00eb t\u00eb mos e ndizni.<\/p>\n
Nuk ka asgj\u00eb \"p\u00ebrher\u00eb\". Mund t\u00eb hash at\u00eb q\u00eb do. Ose at\u00eb q\u00eb imponojn\u00eb rrethanat. Mund t\u00eb humbas\u00ebsh n\u00eb pesh\u00eb, ose mund t\u00eb ndalosh p\u00ebr nj\u00eb koh\u00eb. Kur t\u00eb kthehesh te humbja e pesh\u00ebs, pesha e pap\u00ebrcaktuar do t\u00eb shkoj\u00eb brenda disa dit\u00ebsh, dhe do t\u00eb arrish minimumin.<\/p>\n
Nuk kan\u00eb nevoj\u00eb p\u00ebr asnj\u00eb tableta. As p\u00ebr jogurt. Bim\u00ebt, super ushqimet, l\u00ebngu i limonit, vaji i bishtajave ose amarantit \u2013 nuk jan\u00eb t\u00eb nevojshme p\u00ebr t\u00eb humbur pesh\u00eb. Sigurisht, jan\u00eb produkte shum\u00eb t\u00eb dobishme, por \u00ebsht\u00eb e mundur t\u00eb humbas\u00ebsh n\u00eb pesh\u00eb pa to.<\/p>\n
P\u00ebr t\u00eb humbur pesh\u00eb, mjaftojn\u00eb vet\u00ebm disa veprime t\u00eb thjeshta nga nj\u00eb list\u00eb, t\u00eb cilat jan\u00eb t\u00eb p\u00ebrshtatshme p\u00ebr ju. N\u00eb k\u00ebt\u00eb publikim p\u00ebrmenda vet\u00ebm dy mekanizma \u2013 t\u00eb mos pi pas ushqimit dhe metod\u00ebn e ndarjes n\u00eb gjysm\u00eb \u2013 por, n\u00eb t\u00eb v\u00ebrtet\u00eb, kam provuar m\u00eb shum\u00eb, por nuk doja ta mbingarkoja artikullin.<\/p>\n
N\u00ebse d\u00ebshiron t\u00eb humb\u00ebsh pak pesh\u00eb \u2013 mos pi pas ushqimit p\u00ebr disa dit\u00eb. Ose ha nj\u00eb gjysm\u00eb t\u00eb porcionit. Kur t\u00eb m\u00ebrzitesh \u2013 ndalo, dhe hajde sa t\u00eb duash. Mund edhe p\u00ebr nj\u00eb muaj. Pastaj kthehu, p\u00ebrs\u00ebri presion mbi mekanizmin, dhe e gjith\u00eb pesha e paq\u00ebndrueshme do t\u00eb largohet si dheu i thar\u00eb.
\u00c7far\u00eb ndodh m\u00eb tej?<\/h4>\n \nN\u00eb t\u00eb v\u00ebrtet\u00eb, n\u00eb fillim planifikova t\u00eb humbas 30 kg, dhe pas k\u00ebsaj t\u00eb \"dal n\u00eb shoq\u00ebri\". Megjithat\u00eb, pasi humba 11.6 kg, kuptova se m\u00eb p\u00eblqejn\u00eb mund\u00ebsit\u00eb q\u00eb kam. Sigurisht, p\u00ebr t\u00eb shp\u00ebtuar bot\u00ebn do t\u00eb humbas edhe m\u00eb shum\u00eb, do t\u00eb provoj disa mekanizma t\u00eb rinj, q\u00eb ju t\u00eb keni m\u00eb shum\u00eb mund\u00ebsi.<\/p>\n
Mund\u00ebsisht do t\u00eb kthehem edhe te ideja fillestare \u2013 nd\u00ebrtimi i nj\u00eb modeli matematikor. Paralelisht me humbjen n\u00eb pesh\u00eb, un\u00eb kam punuar n\u00eb k\u00ebt\u00eb projekt, dhe rezultatet ishin t\u00eb mira \u2013 modeli jepte nj\u00eb sakt\u00ebsi parashikimi rreth 78%.<\/p>\n
Por, n\u00eb p\u00ebrgjith\u00ebsi, m\u00eb duket e tep\u00ebrt. P\u00ebrse m\u00eb nevojitet nj\u00eb model q\u00eb parashikon sakt\u00ebsisht pesh\u00ebn time n\u00eb var\u00ebsi t\u00eb asaj q\u00eb kam ngr\u00ebn\u00eb sot, n\u00ebse un\u00eb e di se do t\u00eb humbas pesh\u00eb, sepse nuk kam pir\u00eb pas ushqimit?<\/p>\n
Pas k\u00ebsaj planifikoj q\u00eb ta b\u00ebj k\u00ebshtu. Do t\u00eb p\u00ebrmbledh gjith\u00e7ka q\u00eb di n\u00eb form\u00ebn e nj\u00eb libri. \u00cbsht\u00eb e paarsyeshme se dikush do ta marr\u00eb mundimin ta publikoj\u00eb, prandaj do ta vendos n\u00eb format elektronik. Ndoshta, ndokush prej jush do t\u00eb provoj\u00eb metodat q\u00eb kam propozuar. Ndoshta do t\u00eb tregoni p\u00ebr rezultatet. E, pastaj do t\u00eb shohim se si do t\u00eb shkojn\u00eb gj\u00ebrat.<\/p>\n
E r\u00ebnd\u00ebsishmja tashm\u00eb \u00ebsht\u00eb arritur \u2013 kontrolli mbi pesh\u00ebn. Pa fitnes, pilula dhe dieta. Pa ndyshime t\u00eb r\u00ebnd\u00ebsishme n\u00eb m\u00ebnyr\u00ebn e jetes\u00ebs, dhe madje pa ndyshime n\u00eb diet\u00eb. Dua \u2013 humbas pesh\u00eb. Nuk dua \u2013 nuk humbas pesh\u00eb. M\u00eb e leht\u00eb se sa duket.habr.com<\/a><\/p>","protected":false,"gt_translate_keys":[{"key":"rendered","format":"html"}]},"excerpt":{"rendered":"\u041f\u0440\u0438\u043c\u0435\u0440\u043d\u043e \u0433\u043e\u0434 \u043d\u0430\u0437\u0430\u0434 \u044f \u0442\u0432\u0435\u0440\u0434\u043e \u0440\u0435\u0448\u0438\u043b \u0441\u043f\u0430\u0441\u0442\u0438 \u043c\u0438\u0440. \u0422\u0435\u043c\u0438 \u0441\u0440\u0435\u0434\u0441\u0442\u0432\u0430\u043c\u0438 \u0438 \u043d\u0430\u0432\u044b\u043a\u0430\u043c\u0438, \u043a\u043e\u0442\u043e\u0440\u044b\u0435 \u0443 \u043c\u0435\u043d\u044f \u0435\u0441\u0442\u044c. \u041d\u0430\u0434\u043e \u0441\u043a\u0430\u0437\u0430\u0442\u044c, \u043d\u0430\u0431\u043e\u0440\u0447\u0438\u043a \u0432\u0435\u0441\u044c\u043c\u0430 \u0441\u043a\u0443\u0434\u043d\u044b\u0439: \u043f\u0440\u043e\u0433\u0440\u0430\u043c\u043c\u0438\u0441\u0442, \u043c\u0435\u043d\u0435\u0434\u0436\u0435\u0440, \u0433\u0440\u0430\u0444\u043e\u043c\u0430\u043d \u0438 \u0445\u043e\u0440\u043e\u0448\u0438\u0439 \u0447\u0435\u043b\u043e\u0432\u0435\u043a. \u0412 \u043d\u0430\u0448\u0435\u043c \u043c\u0438\u0440\u0435 \u043f\u043e\u043b\u043d\u043e \u043f\u0440\u043e\u0431\u043b\u0435\u043c, \u0438 \u043c\u043d\u0435 \u043d\u0430\u0434\u043e \u0431\u044b\u043b\u043e \u0447\u0442\u043e-\u0442\u043e \u0432\u044b\u0431\u0440\u0430\u0442\u044c. \u041f\u043e\u0434\u0443\u043c\u044b\u0432\u0430\u043b \u043e \u043f\u043e\u043b\u0438\u0442\u0438\u043a\u0435, \u0434\u0430\u0436\u0435 \u043f\u043e\u0443\u0447\u0430\u0441\u0442\u0432\u043e\u0432\u0430\u043b \u0432 \u00ab\u041b\u0438\u0434\u0435\u0440\u0430\u0445 \u0420\u043e\u0441\u0441\u0438\u0438\u00bb, \u0447\u0442\u043e\u0431\u044b \u043f\u043e\u043f\u0430\u0441\u0442\u044c \u0441\u0440\u0430\u0437\u0443 \u043d\u0430 \u0432\u044b\u0441\u043e\u043a\u0443\u044e \u043f\u043e\u0437\u0438\u0446\u0438\u044e. \u041f\u0440\u043e\u0448\u0435\u043b \u0432 \u043f\u043e\u043b\u0443\u0444\u0438\u043d\u0430\u043b, […]<\/p>\n","protected":false,"gt_translate_keys":[{"key":"rendered","format":"html"}]},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[702],"tags":[],"class_list":["post-36590","post","type-post","status-publish","format-standard","hentry","category-news"],"aioseo_notices":[],"aioseo_head":"\n\t\t\n\t