Glycemic Matrix Guide to Low GI and GL Eating

7/21/2019 Glycemic Matrix Guide to Low GI and GL Eating

1/84

NJVKHLFKLMUYFW

NXFEH UD

JD^ NF MBE NJ

HMUFBN

YFKGMYE M. SYFKHMXUGDY D@

GD^ F JD[U 73 SDXBE[

^FUG [LMYU KMYI HMUFBN

LMWFLFQH GXBNHY [MUF[@MKUFDB!

LFBFLFQH NJVKHLFK FLSMKU!

:-------- Ehkrhmsfbn Njykhlfk Ehbsfty (NJ phr nrml d` `dde)

E

hkrhmsfbnNjykhlfkFbe

hx(NF)-----2

Phry Jdw NE

(3 td .383)

Jdw NE

(.38= td .=33)

Ldehrmth NE

(.=3= td .=83)

Gfng NE

(.=8= td =.333)

Phry Jdw NF

(33 td 53)

Ihst kgdfkh

Jdw NF

(5= td 88)

Ldehrmth NF

(80 td 06)

Gfng NF

(>3 td =33)

^drst kgdfkh


2/84


3/84

NJVKHLFK LMUYFW

NXFEH UDJD^ NF MBE NJ

HMUFBN

IV

YFKGMYE M. SYFKH


4/84

Kdpyrfngt 9337 iy Yfkgmre M. Srfkh

Mjj Yfngts Yhshrvhe. Bd pmrt d` tgfs iddo sgmjj ih

rhprdeukhe dr trmbslftthe fb mby `drl dr iy mby lhmbs,

hjhktrdbfk, lhkgmbfkmj, lmnbhtfk, pgdtdnrmpgfk fbkjuefbn

pgdtdkdpyfbn, rhkdrefbn dr iy mby fb`drlmtfdb stdrmnh

mbe rhtrfhvmj systhl, wftgdut prfdr wrftthb phrlfssfdb d`

tgh mutgdr. Bd pmthbt jfmifjfty fs mssulhe wftg rhsphkt

td tgh ush d` tgh fb`drlmtfdb kdbtmfbhe ghrhfb. Mjtgdung

hvhry prhkmutfdb gms ihhb tmohb fb tgh prhpmrmtfdb d` tgfs

iddo, tgh puijfsghr mbe mutgdr mssulh bd rhspdbsfifjfty

`dr hrrdrs dr dlfssfdbs. Bhftghr fs mby jfmifjfty mssulhe`dr emlmbnhs rhsujtfbn `rdl tgh ush d` tgh fb`drlmtfdb

kdbtmfb ghrhfb.

M puijfsghe heftfdb d` tgfs iddo kmb ih ditmfbhe `rdl1

FB@FBFUV SXIJF[GFBN

=365 Bhw GhGmvhb [trhht [uth =33

^hst Kdbsgdgdkohb, SM =6597-9>=;

www.iuyiddosdbtghwhi.kdl


5/84

Umijh d` Kdbthbts

MKOBD^JHENHLHBU[....................................................................v

KGMSUHY DBH1H@@HKUFPH ^HFNGU LMBMNHLHBU............................................=

U^D SD^HY@XJ EFHUMYV SYFBKFSJH[ .................................... =(=) HBHYNV EHB[FUV ...................................................................... =(9) NJVKHLFK FLSMKU ................................................................... 9

NJVKHLFK EHB[FUV ....................................................................... ;FBUYDEXKFBN UGH NJVKHLFK LMUYFW ................................... 5

JDDOFBN MGHME ............................................................................ 8

KGMSUHY U^D1NJVKHLFK LMUYFW............................................................................0

BDB-[UMYKGV PHNHUMIJH[ ....................................................... 0@YXFU .................................................................................................. >[UMYKGH[ - IYHME ........................................................................ 7

[UMYKGH[ - KHYHMJ ...................................................................... 6[UMYKGH[ - NYMFB[ MBE [UMYKGV PHNHUMIJH[ .............. =3

[UMYKGH[ - JHNXLH[ ................................................................. =3[DXS[ ............................................................................................... ==EMFYV ............................................................................................... ==[XNMY[............................................................................................ =9@MU[ .................................................................................................. =9FBEXJNHBKH[ ...............................................................................=;JDDOFBN MGHME .......................................................................... =;

KGMSUHY UGYHH1X[FBN UGH @DDE JF[U[...................................................................=5

JD^ NJVKHLFK JDME EFHUFBN ............................................... =5JD^ NJVKHLFK FBEHW EFHUFBN .............................................. =0KGDD[FBN @DDE[ ^FUG M LFBFLXL NF D@ @DYUV ............. =0

UGH YHJMUFDB[GFS D@ NF MBE NJVKHLFK EHB[FUV .......... =>BXUYFUFDBMJ IMJMBKH ............................................................ =7SXUUFBN FU DB VDXY SJMUH...................................................... =6JDDOFBN MGHME .......................................................................... 93

KGMSUHY @DXY1@FPH NJ KMYIDGVEYMUH JF[U.....................................................99

BDB-[UMYKGV PHNHUMIJH[ ..................................................... 99@YXFU ................................................................................................ 95[UMYKGH[ - IYHME ...................................................................... 90

[UMYKGH[ - KHYHMJ .................................................................... 9>[UMYKGH[ - NYMFB[ MBE [UMYKGV PHNHUMIJH[ .............. 96


6/84

fff Umijh d` Kdbthbts

KGMSUHY @DXY1@FPH NJ KMYIDGVEYMUH JF[U (Kdbtfbuhe)..............................;=

[UMYKGH[ - JHNXLH[ ................................................................. ;=[DXS[ ............................................................................................... ;;

EMFYV ............................................................................................... ;;[XNMY[ ............................................................................................ ;8@MU[ .................................................................................................. ;0FBEXJNHBKH[ ...............................................................................;0

KGMSUHY @FPH1UHB NJ KMYIDGVEYMUH JF[U.....................................................;6

@YXFU ................................................................................................ ;6[UMYKGH[ - IYHME ...................................................................... 5=

[UMYKGH[ - KHYHMJ .................................................................... 5;[UMYKGH[ - NYMFB[ MBE [UMYKGV PHNHUMIJH[ .............. 55[UMYKGH[ - JHNXLH[ ................................................................. 50[DXS[ ............................................................................................... 5>[XNMY[ ............................................................................................ 5>FBEXJNHBKH[ ...............................................................................57

KGMSUHY [FW1SYDUHFB JF[U.....................................................................................83

LHMU, SDXJUYV MBE @F[G .......................................................... 83EMFYV (Fbkjuefbn Hnns) ...................................................................85

JHNXLH[ ........................................................................................80

KGMSUHY [HPHB1@MU JF[U................................................................................................8>

BXU[ ................................................................................................. 8>DUGHY XB[MUXYMUHE @MU[ ...................................................... 8>

[MUXYMUHE @MU[ .......................................................................... 87GVEYDNHBMUHE DY UYMB[ @MU[ ............................................ 86

KGMSUHY HFNGU1UGH KGMJJHBNH MGHME...............................................................03

LV ADXYBHV D@ EF[KDPHYV .................................................... 03UGH JHMEFBN HENH D@ ^HFNGU LMBMNHLHBU................. 03

LDPFBN UD UGH NJVKHLFK LMUYFW ...................................... 0=UGH YHLMFBFBN UM[O ................................................................. 0=

MSSHBEFW M1 KDLIFBHE YH@YFNHYMUDY JF[U.....................09

MSSHBEFW I1 IH[U KHYHMJ [DXYKH[ D@ @FIHY...................05MSSHBEFW K1 NJVKHLFK FBEHW @MKUDY[................................00

MSSHBEFW E1 IHBH@FU[ D@ @FIHY................................................0>

IFIJFDNYMSGV.................................................................................07

MXUGDY KDBUMKU FB@DYLMUFDB...............................................>5


7/84

MKOBD^JHENHLHBU[

[d lmby tgfbns whbt fbtd tgh krhmtfdb d` tgfs iddo tgmtft fs ef`kujt td obdw wghrh td ihnfb. @dr lmby yhmrs F gmvh

gme tgh mliftfdb td ihkdlh mb mutgdr. Shrgmps ft wms ihkmush

ly ldtghr wms m wrfthr, iut ft shhlhe td ih mb hvhb ehhphr

shmthe ehsfrh. Ly rst mtthlpt mt wrftfbn wms mb mkkdubtfbn

iddo wgfkg F trfhe, wftgdut sukkhss, td lmroht fb tgh trmeftfdbmj

lmbbhr iy tryfbn td be mb mnhbt. Ugmbo nddebhss sdlhdbh

fbvhbthe prfbt-db-ehlmbe puijfsgfbn wgfkg mjjdws mbydbh td

puijfsg m iddo. Xb`drtubmthjy, ft gms mjsd vmstjy fbkrhmshe tgh

iddos tgmt vfh `dr tgh purkgmshrs mtthbtfdb.

Ugh suiahkt lmtthr d` ly wrftfbns lmeh m ermlmtfk turb

wghb F ihkmlh m Uyph 9 Efmihtfk. Ugfs wms ehbfthjy m ijhssfbn

fb efsnufsh. Ft wms tgh flphtus `dr lh td jdsh whfngt mbe smvh

lyshj` `rdl m pdssfijh `uturh ghmjtg kmjmlfty sukg ms m strdohdr ghmrt mttmko.

Ugh Ndde Jdre mjsd nmvh lh mb mbmjytfkmj lfbe wgfkg

mjjdwhe lh td sdrt tgrdung mjj d` tgh whfngt lmbmnhlhbt

kdbkhpts dut tghrh. Mt rst F wms jhe td tgh prfbkfpjh d` hbhrny

ehbsfty mbe tgh prfbkfpjh d` tgh njykhlfk fbehx. @rdl tghsh tgh

fehm d` njykhlfk ehbsfty dkkurrhe td lh. Ugh bmj kdbkjusfdb

fs tgh Njykhlfk Lmtrfx wgfkg fs tgh suiahkt lmtthr d` tgfs iddo.

Hvhbts fb ly jf`h gmvh trmbspfrhe wgfkg nmvh lh tgh tflh mbe

lhmbs td pursuh tgfs h``drt.

F wduje jfoh td tgmbo ly wf`h, Mrjhbh, wgd bhvhr eduithe

lh mbe nmvh lh tgh `rhhedl td puijfsg ly iddos wftgdut

kdlpjmfbt. @fbmjjy, F wduje jfoh td tgmbo Emvfe Lhbedsm wgd

gms mjjdwhe tghsh fehms td ih prdldthe db gfs whi sfth. Ughbtghrh mrh tgh lmby ubobdwb phrsdbs wgd gmvh ihjfhvhe fb ly

kmush mbe mrh ghjpfbn tgfs iddo td ihkdlh m sukkhss.


8/84


9/84

KGMSUHY DBH1H@@HKUFPH HFNGU

LMBMNHLHBU

U^D SD^HY@XJ EFHUMYV SYFBKFSJH[

Uwd d` tgh ldst pdwhr`uj prfbkfpjhs fb h``hktfvh whfngt

lmbmnhlhbt mrh td hmt `ddes wftg m jdwhr hbhrny ehbsfty mbe

td hmt `ddes wftg m jdwhr njykhlfk flpmkt.

(=) HBHYNV EHB[FUV

Ughrh mrh twd wmys td rheukh kmjdrfhs. Dbh fs td hmt jhss

`dde. Ugfs wmy shjedl wdros. Mbdtghr wmy fs td hmt `dde

wftg m jdwhr hbhrny dr kmjdrfh ehbsfty phr shrvfbn. F` wh kmb

fbkrhmsh tgh whfngt d` `dde wgfjh lmfbtmfbfbn tgh smlh jhvhj

d` kmjdrfhs, wh kmb `hhj `ujj mbe smtfshe hvhb eurfbn m phrfded` whfngt jdss. @mt gms bfbh kmjdrfhs phr nrml wgfjh prdthfb mbe

kmridgyermths gmvh `dur kmjdrfhs phr nrml. Ugh jhss `mt fb dur

efht, tgh jdwhr tgh hbhrny ehbsfty. @fihr gms twd kmjdrfhs dr jhss

phr nrml. mthr gms bd kmjdrfk vmjuh. Ughrh`drh, tgh ldrh ihr

mbe wmthr fb dur `dde kgdfkhs, tgh jdwhr tgh hbhrny ehbsfty.

Er. Imrimrm Ydjjs d` Shbbsyjvmbfm [tmth Xbfvhrsfty

ehvhjdphe m wmy td lhmsurh hbhrny ehbsfty. Ugfs fs ehskrfihe

fb ghr iddos Ugh Pdjulhtrfks ^hfngt Kdbtrdj Sjmb mbe Ugh

Pdjulhtrfks Hmtfbn Sjmb. Ugh kmjkujmtfdb fs phr`drlhe iy

efvfefbn tgh kmjdrfhs fb m shrvfbn iy tgh whfngt fb nrmls. M

bulihr rmbnfbn `rdl zhrd td bfbh fs prdeukhe. Ugh

lmxflul hbhrny ehbsfty fs bfbh ihkmush, ms lhbtfdbhe,

purh `mt gms bfbh kmjdrfhs phr nrml. Mjj dtghr `ddes wfjjgmvh m jhsshr vmjuh. @dr hxmlpjh, rmfsfbs gmvh mb hbhrny

ehbsfty d` tgrhh. Ugfs lhmbs tgmt tghrh mrh tgrhh kmjdrfhs

phr nrml fb m shrvfbn d` rmfsfbs. [trmwihrrfhs, db tgh dtghr

gmbe, dbjy gmvh mb hbhrny ehbsfty d` .93. Ugfs lhmbs tgmt

tghrh fs dbjy dbh `tg kmjdrfh `dr hmkg nrml d` strmwihrrfhs.


10/84

Jddofbn mt tgfs m ef``hrhbt wmy, `thhb nrmls d` strmwihrrfhs

gms tgh smlh kmjdrfhs ms dbh nrml d` rmfsfbs. Divfdusjy, tgh

strmwihrrfhs wduje smtfs`y dur gubnhr wftg `mr `hwhr kmjdrfhs.

Hmtfbn ddes wftg jdwhr hbhrny ehbsftfhs kmb smtfs`y dur gubnhrwftgdut whfngt nmfb.

(9) NJVKHLFK FLSMKU

Njykhlfk flpmkt rh`hrs td tgh twfb prfbkfpjhs d` tgh

njykhlfk fbehx (NF) mbe njykhlfk jdme (NJ). Ugh njykhlfk

fbehx wms rst kdbkhfvhe d` iy Er. Emvfe Ahbofbs mbe Er.

Ugdlms djhvhr d` tgh Xbfvhrsfty d` Udrdbtd. Ft wms hxpmbeheiy Er. Ahbbfh Irmbe-Lfjjhr mbe ghr mssdkfmths mt tgh Xbfvhrsfty

d` [yebhy. Ugh ihst ehskrfptfdb fs tgh iddo Ugh Bhw Njukdsh

Yhvdjutfdb - Ugh Mutgdrftmtfvh Nufeh td tgh Njykhlfk Fbehx.

Ugh njykhlfk fbehx lhmsurhs gdw rmpfejy kmridgyermth ddes

mrh efnhsthe, kdbvhrthe td njukdsh, mbe kmush ijdde sunmrs td

rfsh. Surh njukdsh fs nfvhb tgh lmxflul vmjuh d` dbh guberhe.

Mjj dtghr `ddes mrh kdlpmrhe mnmfbst njukdsh.

Ugh gdrldbh fbsujfb, wgfkg fs prdeukhe iy tgh pmbkrhms,

fs bhkhssmry td ldvh ijdde sunmr fbtd dur luskjh khjjs wghrh

ft kmb ih ushe dr hbhrny. Ft fs tgh bmturh d` fbsujfb td ldvh tgh

ijdde sunmr fbtd tghsh khjjs ms rmpfejy ms pdssfijh. ^ghb dur

ijdde sunmr erdps imko edwb td fts imshjfbh jhvhj, ft fs m sfnbmj

tgmt ft fs tflh td hmt mnmfb. Db tgh dtghr gmbe, kmridgyermth`ddes tgmt mrh efnhsthe sjdwjy kmush m sjdwhr rfsh fb ijdde

sunmr mbe fts mkkdlpmbyfbn fbsujfb rhspdbsh. Ugfs jhmvhs us

`hhjfbn ldrh smtfshe dvhr m jdbnhr phrfde d` tflh.

Ugh njykhlfk jdme wms ehvhjdphe iy rhshmrkghrs mt

Gmrvmre Xbfvhrsfty. Ft mppjfhs tgh njykhlfk fbehx td sphkfk

shrvfbns sfzhs. Ft fs m lhmsurhlhbt d` gdw lmby d` tghkmridgyermth nrmls fb tgh shrvfbn mrh kdbvhrthe td ijdde

sunmr. Gfng njykhlfk fbehx `ddes ed bdt bhhe td ih mvdfehe

mjtdnhtghr. Lmby kdbtmfb vmjumijh butrfhbts. Ugh njykhlfk

jdme nfvhs us m wmy d` ldbftdrfbn tgh njykhlfk rhspdbsh rdl

tghsh gfnghr njykhlfk fbehx `ddes.

9 Njykhlfk Lmtrfx Nufeh td Jdw NF mbe NJ Hmtfbn


11/84

NJVKHLFK EHB[FUV

Fs tghrh m wmy d` kdlifbfbn hbhrny ehbsfty mbe njykhlfk

flpmkt4 F ehvhjdphe mb mpprdmkg td tgfs sybtghsfs wgfkg

F kmjjhe Njykhlfk Ehbsfty (NE). F wms tgfbofbn midut tghprfbkfpjh d` hbhrny ehbsfty, wghb F wdbehrhe f` tghrh wduje

ih mby vmjuh td m kmridgyermth kmjdrfh ehbsfty wgfkg wduje

lhmsurh kmridgyermth kmjdrfhs phr nrml d` `dde. Ugfs wduje

nfvh m vmjuh tgmt rmbnhe `rdl zhrd td `dur, ihkmush d` tgh

`dur kmjdrfhs tgmt mrh `dube fb m nrml d` kmridgyermth. Ughb m

tgdungt msghe tgrdung ly lfbe. gy bdt mppjy tgh njykhlfk

fbehx td tgfs kmridgyermth lhmsurhlhbt4 Ugfs wduje lhmsurh

tgh njykhlfk flpmkt fb m nrml d` `dde. Ugus wms tgh kdbkhpt

d` njykhlfk ehbsfty idrb.

Ly prhvfdus iddo Njykhlfk Ehbsfty - Kdbtfbufbn tgh

Njukdsh Yhvdjutfdb ushe kmridgyermth kmjdrfhs ms m imsfs d`

kmjkujmtfdb. F efe tgfs ihkmush F kmlh mt ft rdl tgh efrhktfdb d`

hbhrny ehbsfty. F tddo tgh kmridgyermth kmjdrfhs phr nrml mbe

lujtfpjfhe ft iy tgh njykhlfk fbehx (hxprhsshe ms m ehkflmj)

td kdlh up wftg tgh rhsujt. Ugfs mjsd yfhjehe m vmjuh wgfkg

rmbnhe rdl zhrd td dur. M vmjuh d` dur wduje ih purh njukdsh.

Bdw, fbsthme d` kmridgyermth kmjdrfhs, F gmvh ehkfehe td ush

kmridgyermth nrmls ms m imsfs d` kmjkujmtfdb. Ugfs wfjj yfhje m

rhsujt tgmt fs dbh `durtg d` tgh prfdr vmjuh. Ugh vmjuh rmbnh fs

bdw zhrd td dbh. Surh njukdsh wduje gmvh m vmjuh d` dbh.

Njykhlfk Ehbsfty < (Bht-Kmridgyermth-Nrmls

* Njykhlfk-Fbehx / =33).

/ Udtmj-Nrmls-fb-[hrvfbn)

Ugh rhmsdb `dr tgfs kgmbnh fs tgmt tgh rst pmrt d` tgh

`drlujm fs mjsd tgh `drlujm `dr njykhlfk jdme. Ud kmjkujmthtgh njykhlfk ehbsfty, mjj tgmt fs bhhehe fs td efvfeh tgh tdtmj

njykhlfk jdme fb tgh shrvfbn iy tgh tdtmj nrmls. [fbkh tgfs fs

mjrhmey jfsthe fb lmby fbstmbkhs, ft wfjj lmoh dur kmjkujmtfdbs

lukg sflpjhr. Ugh njykhlfk ehbsfty bdw ihkdlhs hqumj td

tgh njykhlfk jdme fb m nrml d` `dde.

Kgmpthr =1 H``hktfvh ^hfngt Lmbmnhlhbt ;


12/84

FBUYDEXKFBN UGH NJVKHLFK LMUYFW

Ugfs iddo fbtrdeukhs m urtghr rhbhlhbt d` tgh njykhlfk

fbehx mbe njykhlfk ehbsfty prfbkfpjhs. Ugh njykhlfk ehbsfty

mbe njykhlfk fbehx rhprhshbt tgh twd wmys tgmt gubnhr kmbih smtfshe. Njykhlfk ehbsfty ehmjs wftg tgh whfngt vdjulh

d` dde kdbtmfbhe fb m shrvfbn, wgfjh tgh njykhlfk fbehx ehmjs

wftg gdw rmpfejy tgh `ddes mrh efnhsthe mbe lhtmidjfzhe fbtd

ijdde sunmr. [d F kmlh up wftg tgh skghlh rhprhshbthe ihjdw

wgfkg F kmjj tgh Njykhlfk Lmtrfx.

Njykhlfk Lmtrfx :-------- Ehkrhmsfbn Njykhlfk Ehbsfty (NJ phr nrml d` `dde)

EhkrhmsfbnNjykhlfkFbehx(NF)-----2

Phry Jdw NE

(3 td .383)

Jdw NE

(.38= td .=33)

Ldehrmth NE

(.=3= td .=83)

Gfng NE

(.=8= td =.333)

Phry Jdw NF

(33 td 53)

Ihst kgdfkh

Jdw NF(5= td 88)

Ldehrmth NF

(80 td 06)

Gfng NF

(>3 td =33)

^drst kgdfkh

Ugh `ddes fb tgh upphr jh`t kdrbhr mrh tgdsh tgmt wduje

gmvh tgh jdwhst flpmkt db ijdde sunmr jhvhjs mjdbn wftg tgh

ldst iujo smtfs`mktfdb. Ughy wfjj smtfs`y gubnhr tgh ldst, idtg

fb tgh sgdrt thrl mbe fb tgh jdbn thrl. Ugh `ddes fb tgh jdwhr

rfngt kdrbhr mrh tgdsh tgmt wduje gmvh tgh gfnghst flpmkt db

ijdde sunmr jhvhjs mjdbn wftg tgh jhmst iujo smtfs`mktfdb. Ughy

wfjj smtfs`y sgdrt thrl mbe jdbn thrl gubnhr tgh jhmst.

@dr tgdsh d` ydu wgd rhme ly prfdr iddo, ghrh fs gdw

tgh dje mbe bhw njykhlfk ehbsfty vmjuhs kdlpmrh. Yhlhlihr

tgmt tgh bhw lhtgde fs mjwmys dbh `drtg tgh vmjuh d` tgh dje

lhtgde. Ughy kmb hmsfjy ih kdbvhrthe fbtd dbh mbdtghr.



13/84

Lhtgdes d` Kmjkujmtfbn Njykhlfk Ehbsfty

Bhw Lhtgde

(nrml imsfs)

Dje Lhtgde

(kmjdrfh imsfs)

Phry Jdw NE 3 td .383 3 td .93Jdw NE .38= td .=33 .9= td .53

Ldehrmth NE .=3= td .=83 .5= td .03

Gfng NE Ldrh tgmb .=83 Ldrh tgmb .03

JDDOFBN MGHME

Kgmpthr twd jfsts tgh Njykhlfk Lmtrfx d` vmrfdus `dde

nrdups fbkjuefbn bdb-stmrkgy vhnhtmijhs, `rufts, irhme, khrhmj,

dtghr nrmfbs mbe stmrkgy vhnhtmijhs, jhnulhs, sdups, emfry,

sunmrs, `mts mbe fbeujnhbkhs.

Kgmpthr =1 H``hktfvh ^hfngt Lmbmnhlhbt 8


14/84

KGMSUHY U^D1NJVKHLFK LMUYFW

BDB-[UMYKGV PHNHUMIJH[Phry Jdw NE

(3 td .383)

Jdw NE

(.38= - .=33)

Ldehrmth NE

(.=3= - .=83)

Gfng NE

(Dvhr .=83)

Phry Jdw NF

(33 - 53)

[pfbmkg

Jhttukh

Kukulihr

Lusgrddls

Khjhry

Kmujfdwhr

Ymefsghs

Kmiimnh

[bmp phms

Irdkkdjf

Qukkgfbf

Irusshjs sprduts

Nrhhb dbfdbs

Udlmtdhs

Nrhhb phpphrs

Nrhhb ihmbsMspmrmnus

Udlmtd aufkh

Jdw NF

(5= - 88)

Phnhtmijh aufkh

Ldehrmth NF

(80 - >3)

Gfng NF

(Dvhr >3)

Bdb-stmrkgy dr jdw kmridgyermth vhnhtmijhs mrh tgh

`dubemtfdb d` h``hktfvh whfngt lmbmnhlhbt. Ughy kdbtmfb

vhry hw kmjdrfhs, vhry hw kmridgyermths, mbe gmvh m vhry jdw

njykhlfk flpmkt. [dlh smy tgmt tghy lmy hvhb ih bhnmtfvh

kmjdrfh ddes, lhmbfbn tgmt ft tmohs ldrh kmjdrfhs td efnhst tghl

tgmb fs ehrfvhe `rdl tgh dde ftshj`. M shrvfbn sfzh fs nhbhrmjjykdbsfehrhe td ih twd kups d` jhm`y vhnhtmijhs, dbh kup d` sdjfe

vhnhtmijhs, m gmj` kup d` kddohe edwb vhnhtmijhs, dr m gmj` kup

d` vhnhtmijh dr tdlmtd aufkh. @dur dr ldrh shrvfbns m emy fs

rhkdllhbehe iy ldst butrftfdbfsts.


15/84

@YXFUPhry Jdw NE

(3 td .383)

Jdw NE

(.38= - .=33)

Ldehrmth NE

(.=3= - .=83)

Gfng NE

(Dvhr .=83)

Phry Jdw NF

(33 - 53)

Kghrrfhs

Nrmph`ruftShmkghs fb aufkh

Mppjhs

Shmrs

Sjulis

[trmwihrrfhs

Mppjh aufkh

Mppjhsmukh

(bd mee sunmr)

Srubhs

Erfhe Mprfkdts

Jdw NF

(5= - 88)

Shmkghs

Drmbnhs

Shmrs fb aufkh

Lmbnd

Nrmphs

P7 Urdpfkmj

Shmkghs fb

jfngt syrup

Krmbihrry aufkh

Drmbnh aufkh

Ofwf

@ruft kdkotmfj

fb aufkh

Imbmbms Emths

Ldehrmth NF

(80 - >3)

Kmbtmjduph Mprfkdts

Sfbhmppjh

Nrmph aufkh

Mprfkdts

fb aufkh

Shmkghs fb

ghmvy syrup

Krmbihrry

smukh

@fns, erfhe

Ymfsfbs

Gfng NF

(Dvhr >3)

^mthrlhjdb

Lmby rufts mrh jdw fb tghfr njykhlfk fbehx mbe njykhlfk

ehbsftfhs. Ughy mrh mjsd ujj d` vftmlfbs mbe lfbhrmjs mbe wgmt

mrh obdwb ms pgytdbutrfhbts. Ughsh butrfhbts gmvh pdwhr`uj

mbtf-kmbkhr mbe mbtf-kmrefdvmskujmr efshmsh prdphrtfhs. Mshrvfbn sfzh fs nhbhrmjjy kdbsfehrhe td ih m gmj` kup `dr ldst

`rhsg dr kmbbhe `rufts, m `durtg d` m kup (dr jhss) `dr ldst

erfhe `rufts, mbe m gmj` kup `dr ldst `ruft aufkhs. Uwd dr tgrhh

shrvfbns m emy fs kdbsfehrhe m lfbflul.

Ed bdt try td mvdfe mjj d` tgh gfnghr njykhlfk fbehx rufts.

Kmbtmjduph, `dr hxmlpjh, gms ldrh vftmlfbs tgmb mby dtghr`ruft. Ughy mrh mjsd vhry jdw fb tghfr njykhlfk ehbsfty lhmbfbn

tgmt tghy prdvfeh m gfng ehnrhh d` gubnhr smtfs`mktfdb dr tghfr

njykhlfk jdme. @rhsg `ruft fs td ih prh`hrrhe dvhr `ruft aufkh,

ihkmush `ruft aufkh thbes td smtfs`y tgfrst rmtghr tgmb gubnhr.

Kgmpthr 91 Njykhlfk Lmtrfx >


16/84

[UMYKGH[ - IYHMEPhry Jdw NE

(3 td .383)

Jdw NE

(.38= - .=33)

Ldehrmth NE

(.=3= - .=83)

Gfng NE

(Dvhr .=83)

Phry Jdw NF

(33 - 53)

Jdw NF

(5= - 88)

Sulphrbfkohj

^ghmt,

wgdjh nrmfb

[duredung

[hvhb nrmfb

Ldehrmth NF

(80 - >3)

Sftm

Yyh

Smbkmoh

Kdrb tdrtfjjmKdrb irhme

Gfng NF

(Dvhr >3)

^gfth irhme

^ghmt irhme

Imnhj

^m`h

Hbnjfsg lu`b

Ldst irhmes gmvh m gfng njykhlfk ehbsfty, lhmbfbn tgmt

tghy mrh bdt vhry smtfs`yfbn dr tghfr whfngt vdjulh. Ughy mjsdgmvh m wfeh rmbnh fb tghfr njykhlfk fbehx. Dbh sjfkh fs tgh

rhkdllhbehe shrvfbn. Jddo dr kgdfkhs tgmt gmvh mt jhmst vh

nrmls d` ihr phr shrvfbn.

Ly `mvdrfth fs Jfngt =33% ^gdjh ^ghmt Irhme `rdl

Drdwhmt. Uwd sjfkhs gmvh dbjy hfngthhb nrmls d` kmridgyermths

fbkjuefbn shvhb nrmls d` ihr. Ugfs jhmvhs m bht kmridgyermth

tdtmj d` hjhvhb `rdl tgh twd sjfkhs. Hmtfbn twd sjfkhs, `drtgh smlh butrftfdbmj vmjuh ms dbh sjfkh d` dtghr irhmes, mjsd

ehkhfvhs tgh lfbe fbtd tgfbofbn tgmt ft fs hmtfbn ldrh. Xsfbn

slmjjhr pjmths mbe idwjs `dr mjj d` ydur lhmjs mbe sbmkos

prdvfehs tgh smlh ihbht.

Ugrhh td `dur shrvfbns m emy d` mjj `ddes `rdl tgh stmrkg

nrdup mrh rhkdllhbehe iy tgh butrftfdbmj hxphrts mt tgh LmydKjfbfk. Ldst trmeftfdbmj butrftfdbfsts rhkdllhbe sfx shrvfbns.

Fbkjueh prdthfb mbe bdb-stmrkgy vhnhtmijhs td jdwhr tgh dvhrmjj

njykhlfk flpmkt d` m lhmj.



17/84

[UMYKGH[ - KHYHMJPhry Jdw NE

(3 td .383)

Jdw NE

(.38= - .=33)

Ldehrmth NE

(.=3= - .=83)

Gfng NE

(Dvhr .=83)

Phry Jdw NF

(33 - 53)

Qddl

^ghmthbm

Mjj Irmb

Jdw NF

(5= - 88)

Dje @msg

Dmtlhmj

Luhsjfx

Ldehrmth NF

(80 - >3)

Dbh Lfbuth

Dmtlhmj

Krhml d`

^ghmt

Irmb Kghx

Lfbf ^ghmts

Ymfsfb Irmb

[phkfmj O

Gfng NF

(Dvhr >3)

Fbstmbt Dmtlhmj Nrmphbuts

Ndjehb Nrmgmls

Kghhrfds[grheehe ghmt

Udtmj

Kdkd Su``s

Nrmph But @jo

Kdrb @jmohs

Krfspy Yfkh

Umohb ms m nrdup, khrhmjs mrh m jdw qumjfty kgdfkh. Ughrh

mrh m `hw bdtmijh hxkhptfdbs. Ughsh mrh vmrfhtfhs wgfkg gmvhm gfng ihr mbe/dr irmb kdbthbt. Ughrh mrh dtghr hxkhjjhbt

kgdfkhs wgfkg gmvh bdt ihhb thsthe `dr tghfr njykhlfk fbehx.

Nhbhrmj Lfjjs @fihr Dbh mbe Bmifskd =33% Irmb mrh prdimijy

ms ndde d` m kgdfkh ms Ohjjdnns Mjj Irmb. Idis Yhe Lfjj

Gfng @fihr mbe @jmxshhe kddohe khrhmj fs mbdtghr hxkhjjhbt

gfng ihr kgdfkh. Lmby d` tgh Omsgf jfbh d` khrhmjs mjsd gmvh

meehe ihr. Ih kmrh`uj fb kgddsfbn gfng ihr khrhmjs. Lmbyd` tghl fbkrhmsh tghfr shrvfbn sfzhs sd tgmt tghy mpphmr td gmvh

ldrh ihr. M gmj` kup fs tgh rhkdllhbehe shrvfbn.

M bulihr d` phdpjh gmvh msohe lh wghrh tgh njykhlfk

fbehx d` Qddl mbe ^ghmthbm mrh `dube. Fb tgh d`kfmjjy

puijfsghe tmijhs, ghmthbm fs obdwb ms Kdb Mnrm Gdt Khrhmj.

Kdb Mnrm bd jdbnhr lmbu`mkturhs tgfs khrhmj mbe F trmkhe ft td

fts bhw dwbhrs, Gdlhstmt @mrls. Qddl fs m kdlpmrmijh khrhmj

tgmt fs ldrh wfehjy mvmfjmijh.

Kgmpthr 91 Njykhlfk Lmtrfx 6


18/84

[UMYKGH[ - NYMFB[ MBE [UMYKGVPHNHUMIJH[

Phry Jdw NE

(3 td .383)

Jdw NE

(.38= - .=33)

Ldehrmth NE

(.=3= - .=83)

Gfng NE (Dvhr

.=83)

Phry Jdw NF

(33 - 53)

fbthr squmsg Imrjhy

[pmnghttf,

prdthfb hbrfkg

Vmls

[pmnghttf,

wgdjh wghmt

Sfzzm

@httukfbbh

Jdw NF

(5= - 88)

Kmrrdts [whht pdtmtd

KdrbIukowghmt

[pmnghttf

Yfkh, irdwb

Ldehrmth NF

(80 - >3)

Ihhts Sdtmtdhs,

idfjhe

Kduskdus

Lmk & kghhsh,

idxhe

Yfkh, wgfth

Gfng NF

(Dvhr >3)

Sdtmtdhs,

`rhbkg `rfhe

Sdtmtdhs,fbstmbt

Sdtmtdhs,

lmsghe

Sdtmtdhs,

imohe

Dtghr nrmfbs mbe stmrkghs gmvh m wfeh rmbnh d` qumjfty.Ury td kgddsh irdwb rfkh dvhr wgfth rfkh. ^gfth rfkh gms jfttjh

butrftfdbmj vmjuh. Kgddsh pmstm dvhr irhme. Idfjhe pdtmtdhs

mrh ihtthr tgmb lmsghe, `rfhe dr imohe? hsphkfmjjy f` tghy

mrh lfbflmjjy kddohe. Bhw pdtmtdhs mrh ihtthr tgmb rhnujmr

pdtmtdhs. Ugh rhkdllhbehe shrvfbn sfzh fs m gmj` kup.

[UMYKGH[ - JHNXLH[Phry Jdw NE

(3 td .383)

Jdw NE

(.38= - .=33)

Ldehrmth NE

(.=3= - .=83)

Gfng NE

(Dvhr .=83)

Phry Jdw NF

(33 - 53)

[dyihmbs

Jhbtfjs

Ofebhy ihmbs

Jflm ihmbs

Bmvy ihmbs

Jdw NF

(5= - 88)

Sfbtd ihmbs Shms

Imohe ihmbs

Ldehrmth NF

(80 - >3)

Gfng NF

(Dvhr >3)

=3 Njykhlfk Lmtrfx Nufeh td Jdw NF mbe NJ Hmtfbn


19/84

Ldst Jhnulhs gmvh m jdw njykhlfk fbehx mbe njykhlfk

ehbsfty ihkmush d` tghfr gfng ihr mbe prdthfb kdbthbt.

Xb`drtubmthjy, kdllhrkfmjjy prhpmrhe jhnulhs mrh gfng fb

smjt. Ft fs ihtthr td sdmo mbe kddo ydur dwb ihmbs mt gdlh.

M qumrthr kup d` sdyihmbs dr m gmj` kup d` dtghr ihmbs fs tgh

rhkdllhbehe shrvfbn.

[DXS[Phry Jdw NE

(3 td .383)

Jdw NE

(.38= - .=33)

Ldehrmth NE

(.=3= - .=83)

Gfng NE

(Dvhr .=83)

Phry Jdw NF

(33 - 53)

Kgfkohb Bddejh

Udlmtd wftg wmthrUdlmtd wftg lfjo

Lfbhstrdbh

Jdw NF

(5= - 88)

Ldehrmth NF

(80 - >3)

[pjft Shm

Gfng NF

(Dvhr >3)

[dups mrh nhbhrmjjy hxkhjjhbt kgdfkhs ihkmush d` tghfr

gfng wmthr kdbthbt. Ugh rhkdllhbehe shrvfbn sfzh fs m kup

`dr ldst sdups mbe m gmj` kup `dr spjft phm.

EMFYVPhry Jdw NE

(3 td .383)

Jdw NE

(.38= - .=33)

Ldehrmth NE

(.=3= - .=83)

Gfng NE

(Dvhr .=83)

Phry Jdw NF

(33 - 53)

Kdttmnh kghhsh

[dy lfjo

Lfjo

Vdnurt

Kgdk lfjo (=%)

Jdw NF

(5= - 88)

Ldehrmth NF

(80 - >3)

Gfng NF

(Dvhr >3)

Ldst emfry `ddes gmvh m jdw njykhlfk fbehx, ihkmush

tghfr kmridgyermths kdbsfst d` jmktdsh sunmr wgfkg kdbvhrts

td ijdde sunmr vhry sjdwjy. Ughy mjsd gmvh m jdw njykhlfk

Kgmpthr 91 Njykhlfk Lmtrfx ==


20/84

ehbsfty ihkmush d` tghfr gfng wmthr kdbthbt. M gmj` kup

d` kdttmnh kghhsh, m kup d` lfjo dr m kup d` ydnurt mrh tgh

rhkdllhbehe pdrtfdbs. Ldst butrftfdbfsts rhkdllhbe twd dr

tgrhh shrvfbns m emy.

[XNMY[Phry Jdw NE

(3 td .383)

Jdw NE

(.38= - .=33)

Ldehrmth NE

(.=3= - .=83)

Gfng NE (Dvhr

.=83)

Phry Jdw NF

(33 - 53)

[driftdj syrup @ruktdsh

Lmpjh syrup

(`rukdtsh)

Jdw NF

(5= - 88)

Gdbhy

Aml & Ahjjy

Ldehrmth NF

(80 - >3)

Umijh sunmr

(sukrdsh)

Lmpjh syrup

(sukrdsh)

Gfng NF

(Dvhr >3)

Ldst sunmrs gmvh m gfng njykhlfk ehbsfty mbe gfnghr

njykhlfk fbehxhs. Ugh hxkhptfdbs mrh sdriftdj (sunmr mjkdgdj)

mbe `ruktdsh (`ruft sunmr). [driftdj hbthrs tgh ijdde strhml

vhry sjdwjy ms edhs `ruktdsh. [lmjj mldubts d` sunmr mrh mjj

rfngt td ih ushe ms m kdbeflhbt td dtghr `ddes.

@MU[Phry Jdw NE

(3 td .383)

Jdw NE

(.38= - .=33)

Ldehrmth NE

(.=3= - .=83)

Gfng NE

(Dvhr .=83)

Phry Jdw NF

(33 - 53)

Djfvhs

Mvdkmeds

Buts

Shmbut Iutthr

Jdw NF

(5= - 88)

Ldehrmth NF

(80 - >3)

Gfng NF

(Dvhr >3)

Mjj `mts mrh jdw njykhlfk iut bhhe td ldbftdrhe ihkmush

d` tghfr gfng kmjdrfh kdbthbt. Ugrhh 58 kmjdrfh shrvfbns m emy

d` ubsmturmthe `mts fs rhkdllhbehe.



21/84

FBEXJNHBKH[Phry Jdw NE

(3 td .383)

Jdw NE

(.38= - .=33)

Ldehrmth NE

(.=3= - .=83)

Gfng NE (Dvhr

.=83)

Phry Jdw NF

(33 - 53)

Fkh Krhml

prhlful

Fkh Krhml

rhnujmr

L&L Shmbut

Kgdkdjmth kmoh

Jdw NF

(5= - 88)

Kustmre

Sueefbn, bd sunmr

Sueefbn Fkh Krhml,

bdb`mt

bd meehe sunmr

Mppjh lu`b

Sdwhr Imr

Kgdkdjmth imr

Uwfx kddofh imr

Ijuhihrry lu``

Imbmbm irhme

Sdtmtd kgfps

Sdube kmoh

Dmtlhmj kddofh

Ldehrmth NF

(80 - >3)

^gdjh nrmfb imr

Yyh krfspirhme

Kdrb kgfps

[gdrtirhme kddo

Mbnhj `dde kmoh

^ghmt tgfbs

[bfkohrs imr

Gfng NF

(Dvhr >3)

Sdpkdrb

Kupkmoh

[dem krmkohrsPmbfjjm wm`hrs

Nrmgml krmkohrs

Edungbuts

Srhtzhjs

@ruft rdjj ups

Lmby d` tghsh `ddes gmvh m gfng njykhlfk ehbsfty mbe

gfnghr njykhlfk fbehx jhvhjs. [hrvfbns sfzhs vmry. Ughy mrh td

ih ushe spmrfbnjy. Ugh Lmyd kjfbfk sunnhsts mb mvhrmnh d` bdldrh tgmb >8 kmjdrfhs m emy. Dtghr butrftfdbfsts rhkdllhbe bd

ldrh tgmb =33 kmjdrfhs m emy wgfkg fs ly phrsdbmj kgdfkh.

JDDOFBN MGHME

M kdlifbhe jfstfbn d` tghsh `ddes `dr pmstfbn db ydur

rh`rfnhrmtdr kmb ih `dube fb Mpphbefx M. Ugfs fs mjsd vhry

ush`uj td shh gdw tgh `ddes rhjmth td hmkg dtghr.

Ugh bhxt shvhrmj kgmpthrs nfvh sphkfk ehtmfjs midut tgh

`ddes kdbtmfbhe fb tgh vmrfdus `dde nrdups.

Kgmpthr 91 Njykhlfk Lmtrfx =;


22/84

KGMSUHY UGYHH1X[FBN UGH @DDE JF[U[

JD^ NJVKHLFK JDME EFHUFBN

Ms fb ldst mrhms d` butrftfdb tghrh fs wfeh efsmnrhhlhbt,

hvhb mldbn prd`hssfdbmjs. [dlh mrnuh tgmt ft fs ihst td

kdbkhbtrmth db jdw njykhlfk fbehx `ddes. Dtghrs smy tgmt ft fs

njykhlfk jdme tgmt fs ldst flpdrtmbt. Ughrh mrh twd typhs d`

jdw njykhlfk jdme efhts. Dbh typh jdwhrs tgh njykhlfk jdmed` dur efht iy rhstrfktfbn tgh typhs d` `dde tgmt wh hmt. Ugh

hjflfbmtfdb d` ldst stmrkgy mbe sunmry `ddes, `dr hxmlpjh,

wfjj bmturmjjy jhme td m shjhktfdb d` ddes wftg m jdwhr njykhlfk

fbehx mbe njykhlfk jdme. Dbh sukg efht fs ehskrfihe fb Ugh

Bhw [unmr Iusthrs ehvhjdphe iy m thml d` edktdrs jhe iy G.

Jhfngtdb [thwmre. Mbdtghr, hvhb ldrh rhstrfktfvh mpprdmkg,

fs ehskrfihe fb Ugh Njykhlfk Jdme Efht iy Ydi Ugdlpsdb.

Pfrtumjjy mjj pdtmtd, wghmt, kdrb mbe rfkh ddes mrh efskdurmnhe

wftg tgh hxkhptfdb d` gfng ihr irmb irhmo`mst khrhmjs? sukg

ms Ohjjdnns Mjj Irmb, Nhbhrmj Lfjjs @fihr Dbh dr Bmifskds

=33% Irmb. Ugh ush d` tghsh khrhmjs fs m ndde fehm hvhb f` ydu

ed bdt prhskrfih td tgfs pmrtfkujmr efht.

Ugh dtghr typh d` jdw njykhlfk jdme efht edhs bdt rhstrfkttgh typhs d` `dde tgmt wh hmt, iut puts m kmp db tgh njykhlfk

jdme tgmt lmy ih kdbsulhe dvhr tgh kdursh d` tgh emy. Ugh

Gdj`dre Jdw NJ Efht iy Smtrfko Gdj`dre rhkdllhbes m emfjy

njykhlfk jdme kdbsulptfdb d` `drty-vh eurfbn tgh whfngt

jdss pgmsh. Ugfs kdbsfsts d` m njykhlfk jdme jflft d` thb `dr

hmkg d` tgrhh lhmjs, vh `dr hmkg d` twd `ruft sbmkos, mbe vh

`dr m ehsshrt. Dtghr butrftfdbfsts rhkdllhbe m emfjy njykhlfk

jdme kdbsulptfdb d` sfxty ms m lfbflul.

Xsfbn njykhlfk jdme mjdbh ms m krfthrfm gms ihhb krftfkfzhe

iy lmby edktdrs mbe efhtfkfmbs. Ugh efht lmy ih fbsu`kfhbt fb

kmridgyermth kdbsulptfdb mbe jhvhj d` kmjdrfhs. @dr hxmlpjh,


23/84

m `dde wftg m njykhlfk fbehx d` tgfrty wduje gmvh twfkh ms

lmby kmridgyermths kdlpmrhe td m dde wftg m njykhlfk fbehx

d` sfxty, dr tgh smlh njykhlfk jdme. Mjsd tgh gfnghr njykhlfk

fbehx `dde wfjj ih kdbvhrthe td ijdde njukdsh mbe misdrihefbtd tgh khjjs lukg ldrh rmpfejy. Ugh hmtfbn d` lmby `ddes

wftg m gfng njykhlfk fbehx lmy bdt rhmjjy smtfs`y dur gubnhr

mbe kmb sht us up `dr `mfjurh.

Kdlpmrfsdbs d` Gfng NF mbe Jdw NF @dde wftg [mlh NJ

Ugh midvh fjjustrmtfdb kdlpmrhs tgh ijdde sunmr h``hkts

d` hmtfbn m gfng njykhlfk fbehx `dde vhrshs m jdw njykhlfk

fbehx `dde wftg tgh smlh njykhlfk jdme. Ugh jdw njykhlfk

fbehx `dde fs efnhsthe mbe kdbvhrthe td ijdde sunmr lukg

ldrh sjdwjy. Ugfs jhmvhs us smtfshe `dr m jdbnhr phrfde d`

tflh.

Uwd `dde tmijhs `djjdw tgfs kgmpthr. Dbh jfsts `ddes wftg

m njykhlfk jdme d` vh, tgh dtghr wftg m njykhlfk jdme d` thb.

Ugh kmjdrfh jhvhj ms whjj ms tgh njykhlfk fbehx fs sphkfhe.

Ugfs wfjj mjjdw tgdsh wgd ed kgddsh td djjdw m jdw njykhlfk

jdme efht td lmoh ldrh lhmbfbn`uj shjhktfdbs.

Kgmpthr ;1 Xsfbn tgh @dde Jfsts =8

Gfng NF

Jdw NF


24/84

JD^ NJVKHLFK FBEHW EFHUFBN

Ugh butrftfdbfsts wgd prh`hr td hlpgmsfzh jdw njykhlfk

fbehx `ddes, rmtghr tgmb jdw njykhlfk jdme `ddes, mrh bdt sd

rhstrfktfvh d` pdrtfdb sfzhs mbe bulihr d` shrvfbns. Ughy pdfbtdut tgh `mkt tgmt shjhktfbn jdw NF `dde jhmes td m jdwhr jhvhj

d` kdbsulptfdb, ihkmush sukg `ddes jhmvh us `hhjfbn smtfshe

jdbnhr. Ughfr rhkdllhbemtfdb fs tgmt wh kgddsh mt jhmst dbh

jdw NF `dde phr lhmj mbe kdlifbh tgmt wftg prdthfb mbe bdb

-stmrkgy vhnhtmijhs. Ugh Njykhlfk Lmtrfx mees tgh `mktdr d`

njykhlfk ehbsfty, dr tgh njykhlfk jdme phr nrml d` `dde, ms m

shjhktfdb krfthrfm. Ugfs mjjdws us td smtfs`y gubnhr bdt dbjy iy

hmtfbn jdw NF `ddes, iut mjsd mees tgh whfngt vdjulh d` tgh

`dde ms m kdbsfehrmtfdb. Ugfs nfvhs us mb hvhb ldrh pdwhr`uj

whfngt lmbmnhlhbt pmrmefnl.

KGDD[FBN @DDE[ ^FUG M LMWFLXLNJVKHLFK FBEHW D@ @DYUV

Ugh prd`hssfdbmjs wgd ehvhjdphe tgh njykhlfk fbehx gmvh

hstmijfsghe tgh `djjdwfbn nufehjfbhs. M `dde wftg m njykhlfk

fbehx d` 3 td 88 fs kdbsfehrhe jdw? 80 - 06 fs kdbsfehrhe

ldehrmth? mbe mbytgfbn >3 mbe dvhr fs kdbsfehrhe gfng. F

meehe tgh meeftfdbmj kjmssfkmtfdb d` 3 td 53 ms Phry Jdw.

F` m phrsdb kgddshs m `dde wftg m vhry jdw njykhlfk fbehx,

gh dr sgh lmy ih mijh td kdlifbh ft wftg m gfnghr njykhlfkfbehx `dde, mbe stfjj gmvh mb dvhrmjj NF d` bd ldrh tgmb 88.

Ugfs kdbkhpt ghjps td fbthnrmth gfnghr njykhlfk fbehx `ddes

fbtd dur efht.

H``hkt d` Kdlifbfbn m Phry Jdw NF mbe m Gfng NF @dde

@dde [hrvfbn Bht Kmris NF NJ

[grheehe wghmt =/5 kup >.33 >8 8.33Mjj Irmb khrhmj =/9 kup =;.33 ;7 8.33

Kdlifbmtfdb 93.33 83 =3.33

Kdlifbhe NF d` 83

< (Udtmj NJ d` =3 / Udtmj Kmris d` 93) * =33



25/84

D` kdursh, wh kmb kdlifbh ldrh tgmb twd shjhktfdbs.

Ghrh fs m kdlifbmtfdb d` sgrheehe wghmt, Mjj Irmb mbe lfjo

tgmt lmy ih ldrh pmjmtmijh tgmb tgh prhvfdus kdlifbmtfdb.

H``hkt d` Kdlifbfbn [hvhrmj @ddes Udnhtghr@dde [hrvfbn Bht Kmris NF NJ

[grheehe wghmt =/9 kup =5.33 >8 =3.33

Mjj Irmb khrhmj =/5 kup 0.83 ;7 9.83

Bdb`mt lfjo =/9 kup 0.83 ;3 9.33

Kdlifbmtfdb 9>.33 85 =5.83

Ugfs pmrtfkujmr kdlifbmtfdb fs fb tgh jdw njykhlfk fbehx

rmbnh mbe wfjj prdvfeh hfngt nrmls d` ihr. Ugfs fs bdt ms lukg

ms m gmj` kup d` Mjj Irmb wgfkg prdvfehs thb nrmls, iut ldst

phdpjh wduje prh`hr m jfttjh ldrh vmrfhty. Ughrh mrh mjsd gfnghr

ihr kgdfkhs tgmt gmvh bdt ihhb thsthe dr tghfr njykhlfk fbehx.

[hh Mpphbefx I `dr m jfst d` tghsh khrhmjs.

Ms whjj ms tgh njykhlfk fbehx nufehjfbhs, tghrh mrh mjsdnjykhlfk jdme nufehjfbhs tgmt gmvh ihhb hstmijfsghe td hvmjumth

tgh dvhrmjj njykhlfk flpmkt d` m lhmj. Ghrh fs tgh kdlifbhe

sht d` nufehjfbhs.

Njykhlfk Fbehx mbe Njykhlfk Jdme Nufehjfbhs

Njykhlfk Fbehx Njykhlfk Jdme

Jdw 3-88 Jdw 3-=3Ldehrmth 80-06 Ldehrmth ==-=6

Gfng >3+ Gfng 93+

UGH YHJMUFDB[GFS D@ NJVKHLFK FBEHWMBE NJVKHLFK EHB[FUV

F` wh kdlpmrh twd ef``hrhbt ddes wftg m sflfjmr njykhlfkfbehx mbe m sflfjmr njykhlfk jdme, tgh h``hkts d` tgh twd ddes

db dur ijdde sunmr wfjj ih tgh smlh. Ugh njykhlfk ehbsfty wfjj

bdt lmtthr. Iut ft lmy ih ldrh ef`kujt td meghrh td tgh gfnghr

njykhlfk ehbsfty kgdfkh. @dr hxmlpjh prubhs gmvh m njykhlfk

fbehx d` twhbty-bfbh wgfjh strmwihrrfhs gmvh m njykhlfk fbehx

Kgmpthr ;1 Xsfbn tgh @dde Jfsts =>


26/84

d` drty. Vdu lfngt tgfbo tgmt prubhs wduje ih tgh ihtthr kgdfkh

td smtfs`y ydur gubnhr ihkmush d` fts jdwhr njykhlfk fbehx.

Iut `dur prubhs (m tdtmj whfngt d` ;; nrmls) wfjj prdeukh m

njykhlfk jdme d` vh, wgfjh ydu wduje gmvh td hmt m kup mbem gmj` d` strmwihrrfhs (m tdtmj whfngt d` 998 nrmls) td prd-

eukh tgh smlh njykhlfk jdme. Ugfs fs wgy tgh njykhlfk fbehx

kdlifbhe wftg njykhlfk ehbsfty fs sukg m pdwhr`uj prfbkfpjh.

Ugh twd, ms irdungt tdnhtghr fb tgh Njykhlfk Lmtrfx, wdro td

mssurh tgh lmxflul smtfs`mktfdb d` gubnhr wftg tgh lfbflul

njykhlfk flpmkt.

BXUYFUFDBMJ IMJMBKH

Gubnhr smtfs`mktfdb mbe ijdde sunmr lmbmnhlhbt sgduje

bdt ih tgh dbjy krfthrfm fb dur `dde kgdfkhs. h bhhe m vmrfhty

d` `ddes fb drehr td mkqufrh mjj d` tgh vftmlfbs, lfbhrmjs mbe

pgytdbutrfhbts tgmt dur idefhs rhqufrh. Ugh `dde pyrmlfe,

puijfsghe iy tgh Xbfthe [tmths Ehpmrtlhbt d` Mnrfkujturh(X.[.E.M), fs m systhl ehvfshe td mkkdlpjfsg tgfs. F phrsdbmjjy

prh`hr tgh Ghmjtgy ^hfngt @dde Syrmlfe ehvhjdphe iy tgh

Lmyd Kjfbfk ihkmush d` fts jdwhr hlpgmsfs db stmrkgy `ddes.

Ughsh nufehjfbhs kmb ih dube fb tghfr iddo Lmyd Kjfbfk

db Ghmjtgy ^hfngt mbe dtghr puijfkmtfdbs. Ugh lfbflul

rhkdllhbemtfdbs mrh `dur dr ldrh shrvfbns d` bdb-stmrkgyvhnhtmijhs (98 kmjdrfhs hmkg), tgrhh dr ldrh shrvfbns d` `ruft

(03 kmjdrfhs hmkg), dur shrvfbns d` nrmfbs dr stmrkgy vhnhtmijhs

(>3 kmjdrfhs hmkg), tgrhh shrvfbns d` prdthfb (==3 kmjdrfhs hmkg),

tgrhh shrvfbns d` ghmjtgy `mt (58 kmjdrfhs hmkg) mbe bd ldrh

tgmb >8 kmjdrfhs m emy `dr mb fbeujnhbt ehsshrt.

Ughsh pdrtfdb sfzhs mrh sflfjmr td tgh `dde hxkgmbnh

jfstfbns puijfsghe iy tgh Mlhrfkmb Efhthtfk Mssdkfmtfdb mbe

tgh Mlhrfkmb Efmihths Mssdkfmtfdb. Ugh ifnnhst ef``hrhbkh fs

tgmt tgh stmrkgy `ddes mrh jfsthe ms 73 kmjdrfhs phr shrvfbn fb

tgh `dde hxkgmbnh jfstfbns. Ughrh mrh mjsd ef``hrhbkhs fb tgh

prdthfb rhkdllhbemtfdbs.



27/84

Lmyd Kjfbfk Yhkdllhbemtfdbs

@dde Nrdup Emfjy [hrvfbns [hrvfbn [fzh

Fbeujnhbkhs = >8 Kmjdrfhs m emy

dr 898 m whho.Djfvh dfj, buts,

kmbdjm dfj,

mvdkmeds.

; - 8 58 Kmjdrfhs hmkg

sukg ms = tsp dfj dr

9 tisp buts.

Lhmts, emfry mbe

jhnulhs.

; - > ==3 Kmjdrfhs hmkg

sukg ms ; dubkhs

d` sg dr pdujtry,

9 dubkhs d` rhe

lhmt, = kup d`

lfjo dr ydnurt, dr

=/9 kup d` ihmbs.

^gdjh Nrmfbs

mbe [tmrkgy

Phnhtmijhs

5 - 7 >3 Kmjdrfhs hmkg

sukg ms =/9 kup

d` khrhmj, nrmfbs,

vhnhtmijhs, dr =

sjfkh d` irhme.

@rufts ; dr ldrh 03 Kmjdrfhs hmkg

=/9 kup `ruft.

Jdw Kmri

(Bdb [tmrkgy)

Phnhtmijhs

5 dr ldrh 98 Kmjdrfhs hmkg

9 kups rmw jhm`y

dr = kup sdjfe.

SXUUFBN FU DB VDXY SJMUH

Fb ly butrftfdbmj stuefhs F kmlh mkrdss m iddo iy Yfko

Nmjjup hbtftjhe Ugh N.F. (Njykhlfk Fbehx) Efht. Fb ft, gh

sunnhsthe tgmt wh kdvhr 83% d` dur pjmth wftg bdb-stmrkgy

dr jdw kmridgyermth vhnhtmijhs? 98% wftg lhmt, pdujtry dr

sg? mbe 98% wftg nrmfbs mbe stmrkgy vhnhtmijhs. F gmvh

sfbkh `dube tgfs smlh `drlujm fb dtghr iddos fbkjuefbn Ugh

Gdj`dre Jdw NF Efht iy Smtrfko Gdj`dre. Ugh shrvfbn sfzhs

jfsthe fb tgh `djjdwfbn efmnrml `ujj tgh lfbflul butrftfdbmj

rhkdllhbemtfdbs d` tgh Lmyd Kjfbfk.

Kgmpthr ;1 Xsfbn tgh @dde Jfsts =6


28/84

Fehmj Sdrtfdbs d` @dde `dr m Lhmj

F gmvh ushe tgfs pdrtfdb nufehjfbh dr jubkg mbe efbbhr dr

lmby yhmrs bdw. Ft fs tgh lmfb rhmsdb tgmt F gmvh ihhb mijh td

lmbmnh ly whfngt mbe ijdde sunmr wftg efht mbe hxhrkfsh.Lmby d` ly `mlfjy mbe `rfhbes gmvh wmbthe lh td ih

ldrh sphkfk fb sphkf`yfbn hxmktjy wgmt F hmt, iut F ml bdt

rhmjjy qumjfhe td ehvhjdp m kdjjhktfdb d` rhkfphs. Shrgmps F

lfngt ih mijh td wrfth m `uturh iddo fb kdjjmidrmtfdb wftg mb

hxphrt fb tgfs mrhm. Bhvhrtghjhss, dr tghfr ihbht ms whjj ms ly

dwb, F gmvh krhmthe tgh phrsdbmj lhmj pjmb db tgh `djjdwfbn

pmnh. F wfjj usumjjy `djjdw tgfs dr m sflfjmr skhbmrfd.

JDDOFBN MGHME

Ugh bhxt shvhrmj kgmpthrs kdbtmfbs tgh `dde jfsts. Uwdkmridgyermths jfsts mrh prhshbthe. Ugh rst dbh gms shrvfbnsfzhs wftg m lmxflul njykhlfk jdme d` vh. Ugh shkdbe jfstgms shrvfbn sfzhs wftg m njykhlfk jdme d` thb. Ugh jfsts mrh

irdohb edwb iy typh d` `dde, njykhlfk fbehx kmthndry mbenjykhlfk ehbsfty kmthndry. Ughsh jfsts mrh `djjdwhe iy m jfstd` prdthfb `ddes mbe m jfst d` `mt `ddes.

Ldst d` tgh butrftfdbmj fb`drlmtfdb `dr tghsh jfsts gmvhihhb nmtghrhe rdl tgh Bmtfdbmj Butrfhbt Emtmimsh mt www.bmj.usem.ndv/`bfk/`ddekdlp/shmrkg. Ugfs gms ihhb suppjhlhbthe


;/5kup d`

nrmfbs dr stmrkgy

= =/9kup vhnhtmijhs

d` jdw kmri

vhnhtmijhs ; dubkhs

d` lhmt dr

lhmt

suistftuths


29/84

wftg Ugh Butrftfdb Edktdrs M-td-Q @dde Kdubthr iy He Ijdbz

mbe Ugh Kdlpjhth @dde Kdubthr iy Mbbhtth Bmtdw mbe Ad-

Mbb Ghsjfb. Ugh njykhlfk fb`drlmtfdb gms ihhb ditmfbhe rdl

Ugh Bhw Njukdsh Yhvdjutfdb1 Ugh Mutgdrftmtfvh Nufeh td tghNjykhlfk Fbehx mbe tgh Njykhlfk Fbehx Pmjuhs puijfsghe

iy tgh ubfvhrsfty d` [yebhy mt www.njykhlfkfbehx.kdl.

F tghb ushe m sprhmesghht td nhbhrmth tgh 8 NJ mbe =3 NJ

kmridgyermth jfsts. Ugh kmjkujmtfdbs rhsujthe fb shrvfbn sfzhs

wftg m ehkflmj vmjuh. Ughsh F gmvh rdubehe td tgh bhmrhst

stmbemre lhmsurhlhbt.

Ly Shrsdbmj Lhmj Sjmb (Lfbflul Kmjdrfh Jhvhj)

Lhmj Sdrtfdb @dde Kmjdrfhs

Irhmo`mst ;/5 kup;/5 kup=/9 kup=/9 kup

KhrhmjBdb`mt lfjo@ruftUdlmtd aufkh

=93 >3 03 98

[bmko =/9 kup9 tisp @ruftButs 03 58

Jubkg = sjfkh=/9 kup

9 kups= tisp

Gfng ihr irhmeSrdthfb sukg ms ihmbs dr kdttmnh kghhsh[mjme vhnhtmijhsJdw `mt smjme erhssfbn

73==3

98 58

[bmko =/9 kup= kup @ruftBdb`mt ydnurt dr lfjo 03=33

Efbbhr ;/5 kup; dubkhs

= kup= tsp

[tmrkg sukg ms pmstmSrdthfb sukg ms jhmb lhmt dr jdw `mt kghhshBdb-stmrkgy vhnhtmijhsGhmjtgy lmrnmrfbh

=93==3

98 58

[bmko =/9 kup [unmr rhh pueefbn lmeh wftg bdb `mt lfjo -dr-Jdw `mt fkh krhml

wftgdut meehe sunmr

=33

Udtmj =933

Kgmpthr ;1 Xsfbn tgh @dde Jfsts 9=


30/84

KGMSUHY @DXY1@FPH NJ KMYIDGVEYMUH JF[U

Ugh shrvfbn sfzh fb tgh `ruft mbe stmrkg tmijhs gms m kup

pdrtfdb mbe m tmijhspddb (tisp) pdrtfdb. Ughsh sgduje ih meehe

tdnhtghr td nht tgh kdrrhkt shrvfbn sfzh `dr tgh sphkfhe NJ.

BDB-[UMYKGV PHNHUMIJH[

@dde [hrv Kmj Nl Kri NF NJ NE

Phry Jdw Njykhlfk Fbehx < 3 td 53 Phry Jdw Njykhlfk Ehbsfty < 3 td .383

[pfbmkg, rmw = Kup > ;3 =.3 - - -

Jhttukh,

Ydlmfbh, rmw

= Kup 7 5> =.3 - - -

Jhttukh,

fkhihrn, rmw

= Kup =3 >9 =.3 - - -

Kukulihr, rmw,

sjfkhe

= Kup =5 ==6 9.3 - - -

Lusgrddls,

kddohe

= Kup 97 =37 9.3 - - -

[pfbmkg,

kddohe

= Kup 5= =73 9.3 - - -

Khjhry, rmw,

kgdpphe

= Kup =0 =3= 9.3 - - -

Kmujfdwhr,

kddohe

= Kup 97 =95 9.3 - - -

Ymefsghs, rmw = Kup =6 ==0 9.3 - - -

Kmiimnh, rmw,

sgrheehe

= Kup =7 >3 9.3 - - -

Kmujfdwhr,

rmw

= Kup 98 =33 ;.3 - - -


31/84

BDB-[UMYKGV PHNHUMIJH[ (Kdbtfbuhe)


Phry Jdw Njykhlfk Fbehx < 3 td 53 (Kdbtfbuhe)

Phry Jdw Njykhlfk Ehbsfty < 3 td .383 (Kdbt)

[bmp phms,

rmw, wgdjh

= Kup 90 0; ;.3 - - -

Irdkkdjf, rmw = Kup ;= 6= 5.3 - - -

Qukkgfbf,

kddohe

= Kup 97 =73 5.3 - - -

Irusshjs

sprduts,

kddohe

= Kup 80 =80 5.3 - - -

Nrhhb dbfdbs,

rmw

= Kup ;9 =33 8.3 - - -

Udlmtdhs,

rmw, kgdpphe

= Kup ;9 =73 8.3 - - -

Nrhhb phpphr,

rmw, kgdpphe

= Kup ;3 =56 8.3 - - -

Nrhhb ihmbs,

kddohe

= Kup ;7 =;8 8.3 - - -

Mspmrmnus,

kddohe

= Kup 53 =73 0.3 - - -

Irdkkdjf,

kddohe

= Kup 85 =80 0.3 - - -

Udlmtdhs,

kddohe

= Kup 5; 953 7.3 - - -

Udlmtd aufkh =/9 Kup 9= =93 8.3 ;; =.0 .3=5

Jdw Njykhlfk Fbehx < 5= td 88

Phry Jdw Njykhlfk Ehbsfty < 3 td .383

Phnhtmijh

aufkh

=/9 Kup 90 =93 0.3 5; 9.0 .399

Kgmpthr 51 @fvh NJ Kmridgyermth Jfst 99


32/84

@YXFU - 8 NJ [HYPFBN[

@dde Kup Uisp Kmj Nl Kri NF NE

Phry Jdw Njykhlfk Fbehx < 3 td 53


Kghrrfhs = +9 =35 =08 99.7 99 .3;3

Nrmph`ruft ;/5 +9 00 938 =5.9 ;8 .395

Shmkghs,

fb aufkh

=/9 += 88 =;0 =;.9 ;7 .3;>

Mppjhs = +9 0; =9= =;.9 ;7 .35=

Shmrs ;/5 - 09 =37 =;.= ;7 .350

Sjulis ;/5 - 8> =95 =9.7 ;6 .353

[trmwihrrfhs = =/9 += >9 998 =9.8 53 .399

Mppjh aufkh =/9 - 56 =3> =9.8 53 .35>

Jdw Njykhlfk Ehbsfty < .38= td .=33

Mppjhsmukh, bd

meehe sunmr

=/5 +; 88 67 =9.8 53 .38=

Gfng Njykhlfk Ehbsfty < .=8= td =.333

Srubhs 5 Srubhs 79 ;; =>.9 96 .=89

Mprfkdts, erfhe 3 +; >0 97 =0.0 ;3 .=73



Shmkghs ;/5 +; 88 =59 =9.3 59 .3;8

Drmbnhs =/9 +; 8> ==0 ==.6 59 .35;

Shmrs, fb aufkh =/9 - 87 =9= ==.0 5; .35=


Lmbnd =/9 - 8= >6 =9.3 59 .305

Nrmphs,

Ugdlpsdb,

shhejhss

3 +; 55 0; =3.6 50 .3>6

P7 Urdpfkmj

@ruft Aufkh

=/5 +9 5; 6= =3.0 5> .388

9; Njykhlfk Lmtrfx Nufeh td Jdw NF mbe NJ Hmtfbn


33/84

@YXFU - 8 NJ [HYPFBN[ (Kdbtfbuhe)


Jdw Njykhlfk Fbehx < 5= td 88 (Kdbtfuhe)

Jdw Njykhlfk Ehbsfty < .38= td .=33 (Kdbt)

Shmkghs, fb

jfngt syrup

=/; - 5= 70 6.> 89 .386

Krmbihrry

aufkh

=/5 - ;> 0= 6.> 89 .379

Drmbnh aufkh =/; - ;7 73 6.5 8; .309

Ofwf =/5 +; 56 73 6.8 8; .30;

@ruft kdkotmfj,

fb aufkh

=/; - 59 7> 6.= 88 .387

Ldehrmth Njykhlfk Ehbsfty < .=3= td .=83

Imbmbm ; Fbkg 55 83 =3.= 83 .=39


Emths 3 += 59 =7 6.6 83 .9>;

Ldehrmth Njykhlfk Fbehx < 80 td 06


Kmbtmjduph =/9 +9 ;8 =39 >.> 08 .356


Mprfkdts =/9 += 50 60 7.> 8> .389

Sfbbhmppjh =/9 - ;> >7 7.8 86 .308

Nrmph aufkh =/5 - ;; 09 7.; 03 .373

Mprfkdts,

fb aufkh

=/5 += ;8 >; 7.; 0= .306


Shmkghs, fb

ghmvy syrup

3 +; ;> 5> 7.8 87 .=38



34/84

@YXFU - 8 NJ [HYPFBN[ (Kdbtfbuhe)


Ldehrmth Njykhlfk Fbehx < 80 td 06 (Kdbtfbuhe)


Krmbihrry

[mukh

3 += ;0 9; 7.; 03 .9=5

@fns, erfhe 3 +9 ;0 =5 7.9 0= .;50

Ymfsfbs 3 += ;8 =5 >.7 05 .;>=

Gfng Njykhlfk Fbehx < >3 td =33


mthrlhjdb =/9 +9 96 6> 0.6 >9 .38=

[UMYKGH[-IYHME - 8 NJ [HYPFBN[

@dde [fzh [hrv Kmj Nl Kri NF NE



Irhme,

pulphrbfkohj

= [jfkh 08 90 =3.3 83 .=69

Irhme, wgdjh

nrmfb wghmt

9/; [jfkh 08 97 6.7 8= .=>7

Irhme,sduredung

=/9 [jfkh 8= 99 6.9 85 .990

Irhme, shvhb

nrmfb

=/9 [jfkh 8= =6 6.9 88 .90=



Sftm 9/; 5 fbpftm

56 =7 7.7 8> .978

Irhme, ryh 9/; [jfkh 8; =7 7.0 87 .906



35/84

[UMYKGH[-IYHME - 8 NJ [HYPFBN[ (Kdbt)



Gfng Njykhlfk Ehbsfty < .=8= td =.333 (Kdb)

Smbkmoh, pjmfb 9/; 5 fb

kmoh

87 90 >.8 0> .=65

Kdrb tdrtfjjm ;/5 Hmkg 5; 93 >.5 07 .988

Kdrb irhme =/5 Sfhkh 56 =0 >.; 07 .;=>



Irhme, wghmt =/9 [jfkh ;6 =0 >.9 >3 .;=5

Irhme, wgfth =/9 [jfkh ;0 =8 >.= >3 .;;7

Imnhj =/8 Imnhj ;> =5 >.3 >9 .;07

m`h, pjmfb = [qr 03 9= 0.0 >0 .953

Hbnjfsg lu`b =/5 Jmrnh ;= =5 0.0 >> .;>;

[UMYKGH[-KHYHMJ - 8 NJ [HYPFBN[




^ghmthbm ;/5 +; =95 99= 93.3 98 .39;Qddl =/9 += =99 =>3 93.3 98 .396


Mjj Irmb,

Ohjjdnns

=/9 - 7= ;= =;.= ;7 .=86


Phry Jdw Njykhlfk Ehbsfty < 3 td .383Dmtlhmj,

dje `msgfdbhe

=/5 +; 08 =93 6.6 8= .359



36/84

[UMYKGH[-KHYHMJ - 8 NJ [HYPFBN[(Kdbt)


Jdw Njykhlfk Fbehx < 5= td 88 (Kdbtfbuhe)


Luhsjfx,

Ohjjdnns

3 +; 8; =8 6.> 89 .;53



Dmtlhmj,

dbh lfbuth

=/; - 57 68 >.8 00 .389

Krhml d`

^ghmt, Bmifskd

=/; - 53 63 >.0 00 .380


Irmb Kghx,

Nhbhrmj Lfjjs

=/5 - 59 =; 7.7 87 .;67

Lfbf ^ghmts,`rdsthe

3 +; 59 =9 7.7 87 .5=;

Ymfsfb Irmb =/5 - 59 =; 7.5 0= .;6;

[phkfmj O,

Ohjjdnns

=/; - ;6 == >.5 06 .50>


Phry Jdw Njykhlfk Ehbsfty < 3 td .383Dmtlhmj,

fbstmbt

=/; +; 59 === 0.> >8 .358


Nrmphbuts,

Sdst

3 +9 ;5 =3 >.3 >= .839

NdjehbNrmgmls,

Nhb Lfjjs

3 +; ;5 6 0.6 >= .8>=

Kghhrfds,

Nhbhrmj Lfjjs

=/5 +9 53 == 0.7 >5 .506

9> Njykhlfk Lmtrfx Nufeh td Jdw NF mbe NJ Hmtfbn


37/84

[UMYKGH[-KHYHMJ - 8 NJ [HYPFBN[(Kdbt)


Gfng Njykhlfk Fbehx < >3 td =33 (Kdbtfbuhe)

Gfng Njykhlfk Ehbsfty < .=8= td =.333 (kdb)

[grheehe

^ghmt

3 +; ;5 =3 0.7 >8 .893

Udtmj, Nhbhrmj

Lfjjs

=/5 - ;9 =3 0.8 >0 .8=;

Kdkd Su``s =/5 - ;9 7 0.5 >> .093

Nrmph But

@jmohs, Sdst

=/5 - ;9 6 0.9 73 .8>5

Kdrb @jmohs =/5 - 9> 7 0.9 7= .008

Krfspy Yfkh =/5 - 90 > 0.9 79 .>98

[UMYKGH[-NYMFB[ MBE [UMYKGV

PHNHUMIJH[ - 8 NJ [HYPFBN[@dde Kup Uisp Kmj Nl Kri NF NE



[qumsg, wfbthr,

kddohe

= =/5 - =53 988 98.3 93 .393

Jdw Njykhlfk Ehbsfty < .38= td .=33Imrjhy, phmrjhe =/9 - =3= 79 93.3 98 .30=

[pmnghttf,

prdthfb

hbrfkghe

=/5 +; =30 05 =6.; 90 .3>7

Vmls, kddohe =/5 +; 00 8> =;.5 ;> .37>

[pmnghttf,wgdjh wghmt =/5 +9 08 8; =;.8 ;> .368

Sfzzm, tgfb, =5

fbkg

=/9 pfhkh =;5 85 =9.7 ;6 .369

@httukfbbh, hnn =/5 += 00 85 =9.0 53 .36;



38/84

[UMYKGH[-NYMFB[ MBE [UMYKGVPHNHUMIJH[ - 8 NJ [HYPFBN[ (Kdbtfbuhe)




Kmrrdts, rmw,

kgdpphe

= =/; - 06 =55 =3.0 5> .3;8


[whht pdtmtd,

kddohe

=/9 Lheful 80 >5 ==.; 55 .30>

Iukowghmt =/; - 8= 88 6.9 85 .363

Kdrb =/5 +9 5> 88 6.9 85 .36=


[pmnghttf,

wgfth

=/5 += 0; 53 ==.5 55 .=90

Yfkh, irdwb =/5 - 5> 59 6.3 88 .==7Ldehrmth Njykhlfk Fbehx < 80 td 06


Ihhts, kmbbhe,

ermfbhe

;/5 +9 50 =57 >.7 05 .3;5


Sdtmtdhs,idfjhe

=/; - 55 83 6.3 80 .=3=

Kduskdus =/5 - 53 ;8 >.> 08 .=59


Lmkmrdbf &

Kghhsh, idxhe

3 +; >7 ;= >.7 05 .=09

Yfkh, wgfth 3 +9 ;5 90 >.; 07 .=63



39/84

[UMYKGH[-NYMFB[ MBE [UMYKGVPHNHUMIJH[ - 8 NJ [HYPFBN[ (Kdbtfbuhe)




Sdtmtdhs,

`rhbkg `rfhe

0 @rfhs >8 80 0.> >8 .363

Sdtmtdhs,

fbstmbt,

lfjo/iutthr

=/5 - 85 80 8.7 78 .376


Sdtmtdhs,

lmsghe,

lfjo/iutthr

=/5 - 8= 58 0.6 >; .===

Sdtmtdhs,

lmsghe wftg

lfjo

3 +; ;8 59 0.7 >; .==7


Sdtmtdhs,

Yussht, imohe

=/8 Lheful ;= ;9 8.6 78 .=87

[UMYKGH[-JHNXLH[(Mjsd [hh Srdthfb Umijhs)




[dyihmbs,

`rhsg

=/9 Kup =77 =97 6.3 =7 =.09 .3=;

Jhbtfjs,

kddohe

;/5 Kup

+= Uisp

=69 =08 93.3 98 8.33 .3;3

Kgmpthr 51 @fvh NJ Kmridgyermth Jfst ;3


40/84

[UMYKGH[-JHNXLH[ (Kdbtfbuhe)(Mjsd [hh Srdthfb Umijhs)



Phry Jdw Njykhlfk Ehbsfty < 3 td .383 (Kdbt)

Ofebhy

ihmbs,

kmbbhe

;/5 Kup

+9 Uisp

=6; 996 =>.6 97 8.33 .399

Jflm

ihmbs,kddohe

=/9 Kup

+9 Uisp

=;3 ==; =8.0 ;9 8.33 .355


Bmvy

ihmbs,

kddohe

=/9 Kup =93 70 =;.9 ;7 8.33 .387



Sfbtd

ihmbs,

kmbbhe

=/; Kup

+; Uisp

68 ==3 =9.3 59 8.33 .350


Shms,

kddohe

=/9 Kup ==8 6> ==.6 59 8.33 .38=

Imohe

ihmbs,

kmbbhe

=/5 Kup 09 00 =3.5 57 8.33 .3>0

;= Njykhlfk Lmtrfx Nufeh td Jdw NF mbe NJ Hmtfbn


41/84

[DXS[




Kgfkohb

Bddejh [dup

= Kup >3 953 6.3 =3 .63 .335

Udlmtd sdup

wftg lfjo

=/9 Kup 7; =93 =5.3 ;0 8.33 .359

Udlmtd sdup

wftg wmthr

;/5 Kup 00 =6> =;.= ;7 8.33 .398

Lfbhstrdbh

sdup

= =/5

Kup

=35 ;3> =9.7 ;6 8.33 .3=0

Ldehrmnh Njykhlfk Fbehx < 80 td 06


[pjft phm

sdup

; Uisp 90 ;7 7.; 03 8.33 .=;3

EMFYV (Mjsd [hh Srdthfb Umijhs)




KdttmnhKghhsh,

jdw `mt

(=%)

=/9Kup

79 ==; ;.3 - - -

Kdttmnh

Kghhsh,

rheukhe `mt

(9%)

=/9

Kup

=3= ==; ;.3 - - -

Kdttmnh

Kghhsh,

pjmfb

=/9

Kup

==0 ==; ;.3 - - -



42/84

EMFYV (Kdbtfbuhe)



Phry Jdw Njykhlfk Ehbsfty < 3 td .383 (Kdb)

Kdttmnh

Kghhsh,

bdb`mt

=/9

Kup

73 ==; 8.3 - - -

Lfjo, sdy = Kup ==9 909 =3.3 93 9.33 .337

Vdnurt,

`ruft dbidttdl

=/9

Kup

==; =93 99.8 99 8.33 .35=

Lfjo,

kgdkdjmth,

bdb`mt,

bd sunmr

meehe

= Kup =;3 983 =7.3 95 5.;9 .3=>

Lfjo, wgdjh = Kup =50 955 ==.3 9> 9.6> .3=9

Lfjo,

rheukhe `mt

(9%)

= Kup =99 955 =9.3 97 ;.;0 .3=5

Vdnurt,

bdb`mt,

pjmfb

= Kup =9> 99> =>.3 97 5.>0 .39=

Lfjo,

jdw`mt (=%)

= Kup =39 955 =9.3 96 ;.57 .3=5

Lfjo,

bdb`mt

= Kup 6= 955 =;.3 ;3 ;.63 .3=0

Vdnurt,

bdb`mtmvdrhe,

bd sunmr

meehe

= Kup =33 990 =;.3 ;3 ;.63 .3=>

;; Njykhlfk Lmtrfx Nufeh td Jdw NF mbe NJ Hmtfbn


43/84

EMFYV (Kdbtfbuhe)



Phry Jdw Njykhlfk Ehbsfty < 3 td .383 (Kdb)

Lfjo,

kgkdjmth

(=%)

=/9 Kup 63 =5; =5.7 ;5 8.33 .3;8

[XNMY[




[driftdj

syrup

=/5 Kup 55 03 ==.3 7 .77 .3=8


@ruktdsh

(`ruft

sunmr)

= Usp =8 5 5.3 =6 .>0 .=63

Lmpjh

syrup

lmeh wftg

`ruktdsh

9 Uisp =3> ;= 90.8 =6 8.33 .=08



Amls mbe

ahjjfhs

= Uisp ;5 =5 6.7 8= 8.33 .;8>

Gdbhy = Usp =0 8 8.3 88 9.>8 .883

Ldehrmth Njykhlfk Fbehx < 80 td >3Gfng Njykhlfk Ehbsfty < .=8= td =.333

Umijh sunmr

(sukrdsh)

= Usp =0 5 5.3 0= 9.55 .0=3



44/84

[XNMY[ (Kdbtfbuhe)


Ldehrmth Njykhlfk Fbehx < 80 td >3 (Kdbtfbuhe)


Lmpjh

syrup

lmeh wftg

sukrdsh

9 Usp ;5 =3 7.; 0= 8.33 .896

@MU[ (Mjsd [hh @mts Umijhs)@dde [hrv Kmj Nl Kri NF NJ NE



Djfvhs =3 Jmrnh 83 55 9.3 - - -

Mvdkmeds =/9 @ruft ==5 07 ;.3 - - -

Shmbuts ;3 Buts =00 97 0.3 - - -Kmsghws =7 Buts =0; 97 =;.3 - - -

FBEXJNHBKH[ - 8 NJ [HYPFBN[




Fkh krhml,

prhlful

=/9 Kup =79 >9 =;.0 ;> .3>3

Fkh krhml,

jfngt, jdw `mt

=/9 Kup 66 80 =;.8 ;> .363


Fkh krhml,

rhnujmr

=/; Kup =35 57 =;.= ;7 .=35

;8 Njykhlfk Lmtrfx Nufeh td Jdw NF mbe NJ Hmtfbn


45/84

FBEXJNHBKH[ - 8 NJ [HYPFBN[ (Kdbt)




L&L Shmbut =/5 7.9>

dz

=;6 9> =8.= ;; .=7>

Kgdkdjmth

kmoh, `rdstfbn

=/93 Kmoh 68 90 =;.9 ;7 .=65



Kustmre =/; Kup ==8 ==3 ==.> 5; .350

Sueefbn, sunmr

`rhh bdb`mt lfjo

9/; Kup 77 =0= ==.; 55 .3;=


Sueefbn =/5 Kup 8> 0= ==.; 55 .379


Fkh krhml,

bdb`mt, bd

sunmr meehe

=/; Kup 87 5; =3.= 83 .==7


Mppjh lu`b =/8 Jmrnh 68 9= =9.9 5= .95;

Sdwhr Imr =/; Imr 07 =6 ==.6 59 .908Kgdkdjmth imr =/; 9.0 dz =99 =0 ==.0 5; .;=5

Uwfx kddofh

imr

;/5 78 => ==.5 55 .96;

Ijuhihrry

lu`b

=/8 Jmrnh 60 95 =3.> 5> .9=;

Imbmbm irhme =/; [jfkh 08 93 =3.0 5> .98=Sdtmtd kgfps ;/5 Dz ==3 93 6.9 85 .98=

Sdube kmoh =/93 Kmoh >9 =7 6.9 85 .9>3



46/84

FBEXJNHBKH[ - 8 NJ [HYPFBN[ (Kdbt)




Dmtlhmj kddofhwftg rmfsfbs

9 9 8/7fb

==7 9> 6.= 88 .=7;



^gdjh nrmfb

imr, oueds

=/9 Imr 83 =9 7.3 09 .5=;

Yyh krfspirhme 9 Kors >5 =6 >.6 0; .90=

Kdrb kgfps =/9 Dz >5 =5 7.3 0; .;03

[gdrtirhmekddofh

; = 8/7fb

==7 95 >.7 05 .9=;

Mbnhj `ddekmoh

=/93 Kmoh ;5 =; >.8 0> .;7;

^ghmt tgfbs 0 Kors 80 =9 >.5 0> .539

[bfkohrs imr =/7 ;.> dz 0; =; >.5 07 .;76



Sdpkdrb, mfrpdpphe

= =/; Kup 5; == 0.6 >9 .583

Kupkmoh wftg`rdstfbn

=/5 Kmoh ;; == 0.7 >; .587

[dem krmkohrs 9 Kors 87 =; 0.> >5 .;>3

Pmbfjjm wm`hrs 9 m`hr 5> =3 0.> >5 .56;

Nrmgmlkrmkohrs

= 9 =9fb

5= =3 0.7 >5 .896

Edungbut, kmoh =/5 5 fbkmoh

09 =8 0.> >0 .;5;

Srhtzhjs =/5 Dz 96 7 8.6 7; .089

@ruft rdjj ups =/9 Ydjjs 99 0 8.3 66 .756

;> Njykhlfk Lmtrfx Nufeh td Jdw NF mbe NJ Hmtfbn


47/84

KGMSUHY @FPH1UHB NJ KMYIDGVEYMUH JF[U

Ldst d` tgh ddes fb tgh Uhb NJ jfst mrh tgh smlh ms tgdsh

fb tgh @fvh NJ Jfst. [dlh vhry jdw njykhlfk `ddes gmvh ihhb

hjflfbmthe, ihkmush tghy wduje gmvh efsprdpdrtfdbmth shrvfbn

sfzhs. Ldst `ddes tgmt wduje gmvh m shrvfbn sfzh ldrh tgmb

933 kmjdrfhs gmvh mjsd ihhb hjflfbmthe wftg tgh hxkhptfdb d`

Sfzzm. Ughrh wdujebt ih lukg jh`t td hmt f` wh fbsfsthe db m933 kmjdrfh jflft `dr Sfzzm!

@YXFU - =3 NJ [HYPFBN[



Phry Jdw Njykhlfk Ehbsfty < 3 td .383Nrmph`ruft = ;/5 += =;9 5=9 97.0 ;8 .395

Shmkghs, fb

Aufkh

= +9 ==3 9>9 90.; ;7 .3;>

Mppjhs 9 +; =98 95= 90.; ;7 .35=

Shmrs = =/9 += =90 9=> 90.5 ;7 .350

Sjulis = =/9 - ==8 956 98.> ;6 .353[trmwihrrfhs ; +9 =55 58= 98.3 53 .399

Mppjh aufkh = - 67 9=8 98.= 53 .35>


Mppjhsmukh,

bd meehe

sunmr

;/5 - =36 =6> 98.3 53 .38=


Srubhs 7 Srubhs =05 00 ;5.5 96 .=89

Mprfkdts, erfhe =/; - =8; 80 ;;.5 ;3 .=73


48/84

@YXFU - =3 NJ [HYPFBN[ (Kdbtfbuhe)




Shmkghs = ;/5 += ==3 979 9;.7 59 .3;8

Drmbnhs = =/5 +9 ==; 9;= 9;.7 59 .35;

Shmrs, fb aufkh = - ==0 95; 9;.; 5; .35=


Lmbnd ;/5 +; =39 =8> 9;.7 59 .305

Nrmphs,

Ugdlpsdb,

shhejhss

=/5 +; 7> =9> 9=.7 50 .3>6

P7 Urdpfkmj

@ruft Aufkh

;/5 - 7> =79 9=.; 5> .388

Shmkghs, fb

jfngt syrup

=/9 +; 79 =>3 =6.9 89 .386

Krmbihrry

aufkh

=/9 - >5 =9= =6.9 89 .379

Drmbnh aufkh 9/; - >0 =09 =7.6 8; .309

Ofwf ;/5 +9 6> =86 =7.6 8; .30;

@ruft kdkotmfj,

fb aufkh

=/9 +; 75 =>5 =7.9 88 .387


Imbmbm 0 Fbkg 7> 67 =6.6 83 .=39


Emths 3 +; 75 ;> 93.= 83 .9>;


Phry Jdw Njykhlfk Ehbsfty < 3 td .3833Kmbtmjduph = =/5 - 06 938 =8.5 08 .356

;6 Njykhlfk Lmtrfx Nufeh td Jdw NF mbe NJ Hmtfbn


49/84

@YXFU - =3 NJ [HYPFBN[ (Kdbtfbuhe)




Mprfkdts = +; 69 =6; =>.0 8> .389

Sfbbhmppjh = - >5 =88 =>.3 86 .308

Nrmph aufkh =/9 - 0> =98 =0.0 03 .373

Mprfkdts,

fb aufkh

=/9 += >3 =58 =0.5 0= .306


Shmkghs, fb

ghmvy syrup

=/5 +9 >8 68 =>.; 87 .=38


Krmbihrry

[mukh

3 +; >5 5> =0.7 03 .9=5

@fns, erfhe 3 +; >; 96 =0.5 0= .;50

Ymfsfbs 3 +9 >3 9> =8.> 05 .;>=



mthrlhjdb = =/5 - 87 =65 =;.6 >9 .38=

[UMYKGH[-IYHME - =3 NJ [HYPFBN[




Irhme,

pulphrbfkohj

9 [jfkh =;3 89 93.3 83 .=69

Irhme, wgdjh

nrmfb wghmt

= =/; [jfkh =;= 80 =6.> 8= .=>7

Kgmpthr 81 Uhb NJ Kmridgyermth Jfst 53


50/84

[UMYKGH[-IYHME - =3 NJ [HYPFBN[ (Kdb)




Irhme,

sduredung

= [jfkh =3; 55 =7.8 85 .990

Irhme,

shvhb nrmfb

= [jfkh =3= ;7 =7.9 88 .90=



Sftm = 5 fb

pftm

60 ;8 =>.8 8> .978

Irhme, ryh = =/; [jfkh =30 ;> =>.; 87 .906

Smbkmoh,

pjmfb

= =/; 5 fb

kmoh

==> 89 =8.3 0> .=65

Kdrb tdrtfjjm = 9/; Hmkg 78 ;6 =5.> 07 .988Kdrb irhme =/9 Sfhkh =33 ;9 =5.7 07 .;=>



Irhme, wghmt = [jfkh >> ;9 =5.; >3 .;=5

Irhme, wgfth = [jfkh >= ;3 =5.; >3 .;;7

Imnhj =/; Imnhj >9 9> =;.6 >9 .;07

m`h, pjmfb 9 =/5 [q =93 59 =;.9 >0 .953

Hbnjfsg

lu`b

=/9 Jmrnh 0= 9> =;.3 >> .;>;

5= Njykhlfk Lmtrfx Nufeh td Jdw NF mbe NJ Hmtfbn


51/84

[UMYKGH[ - KHYHMJ - =3 NJ [HYPFBN[




Mjj Irmb,

Ohjjdnns

= - =09 0; 90.; ;7 .=86



Dmtlhmj,

dje `msgfdbhe

;/5 +9 =97 9;7 =6.0 8= .359


Luhsjfx,

Ohjjdnns

=/5 +9 =35 96 =6.= 89 .;53



Dmtlhmj,dbh lfbuth

=/9 +; 6> =6; =8.9 00 .389

Krhml d`

^ghmt,

Bmifskd

9/; - >6 =73 =8.9 00 .380


Irmb Kghx,Nhbhrmj Lfjjs

=/9 - 7= 98 =>.9 87 .;67

Lfbf ^ghmts,

`rdsthe

=/5 +9 79 95 =>.9 87 .5=;

Ymfsfb Irmb =/5 +; 79 98 =0.; 0= .;6;

[phkfmj O,

Ohjjdnns

=/9 +; >0 9= =5.8 06 .50>



Dmtlhmj,

fbstmbt

;/5 +9 7; 993 =;.; >8 .358



52/84

[UMYKGH[-KHYHMJ - =3 NJ [HYPFBN[(Kdb)


Gfng Njykhlfk Fbehx < >3 td =33 (Kdbtfbuhe)


Nrmphbuts,

Sdst

3 +; 07 93 =;.6 >= .839

Ndjehb

Nrmgmls, Nhb

Lfjjs

=/5 +; 06 =7 =5.9 >= .8>=

Kghhrfds,Nhbhrmj Lfjjs

=/9 +; >7 9= =;.8 >5 .506

[grheehe

^ghmt

=/5 +9 00 =6 =;.; >8 .893

Udtmj, Nhbhrmj

Lfjjs

=/9 - 08 93 =;.9 >0 .8=;

Kdkd Su``s =/5 +; 00 =0 =;.= >> .093Nrmphs But

@jmohs, Sdst

=/5 +; 00 =7 =9.0 73 .8>5

Kdrb @jmohs =/9 += 85 =8 =9.5 7= .008

Krfspy Yfkh =/9 - 8= =5 =9.9 79 .>98


PHNHUMIJH[ - =3 NJ [HYPFBN[@dde Kup Uisp Kmj Nl Kri NF NE



Vmls, kddohe ;/5 +9 =;5 ==8 9>.3 ;> .37>

[pmnghttf,

wgdjh wghmt

;/5 - =;= =38 9>.3 ;> .368

Sfzzm, tgfb, =5

fbkg

=Sfhkh 907 =37 98.8 ;6 .369

@httukfbbh, hnn =/9 +9 =;= =3> 98.3 53 .36;



53/84


PHNHUMIJH[ - =3 NJ [HYPFBN[ (Kdbtfbuhe)




Kmrrdts, rmw,

kgdpphe

9 9/; - =;7 97> 9=.; 5> .3;8


[whht pdtmtd,

kddohe

= Lhe ==5 =56 99.7 55 .30>

Iukowghmt 9/; - =3; === =7.8 85 .363

Kdrb =/9 +; 65 =36 =7.8 85 .36=


[pmnghttf,

wgfth

=/9 += =98 73 99.7 55 .=90

Yfkh, irdwb =/5 +; 68 78 =7.; 88 .==7



Ihhts, kmbbhe,

ermfbhe

= ;/5 - 69 960 =8.> 05 .3;5


Sdtmtdhs,idfjhe

9/; - 7> =33 =>.6 80 .=3=

Kduskdus =/5 +; >6 >3 =8.; 08 .=59


Lmkmrdbf &

Kghhsh, idxhe

=/; - =8> 09 =8.> 05 .=09

Yfkh, wgfth =/5 += 06 8; =5.7 07 .=63



54/84


PHNHUMIJH[ - =3 NJ [HYPFBN[ (Kdbtfbuhe)


Gfng Njykhlfk Fbehx < >3 td =33)


Sdtmtdhs,

`rhbkg `rfhe

== @rfhs =56 === =;.; >8 .363

Sdtmtdhs,

fbstmbt lfjo/

iutthr

=/9 += =36 ==9 ==.7 78 .376


Sdtmtdhs,

lmsghe lfjo/

iutthr

=/5 +; =39 63 =;.7 >; .===

Sdtmtdhs,

lmsghe wftglfjo

=/5 +9 >3 78 =;.7 >; .==7


Sdtmtdhs,

Yussht, imohe

=/; Lheful 09 05 ==.7 78 .=87

[UMYKGH[-JHNXLH[ - =3 NJ [HYPFBN[




Sfbtd ihmbs,

kmbbhe

;/5 +; =77 993 9;.7 59 .350


Imohe ihmbs,

kmbbhe

=/9 - =98 =;9 93.7 57 .3>0



55/84

[DXS[ - =3 NJ [HYPFBN[




Udlmtd sdup

wftg lfjo

= Kup =05 9;7 9>.> ;0 .359

Udlmtd sdup

wftg wmthr

= 9/; Kup =;= ;65 90.9 ;7 .398


[pjft phmsdup

=/; Kup 8= >> =0.0 03 .=;3

[XNMY[ - =3 NJ [HYPFBN[

@dde [hrv Kmj Nl Kri NF NE



Amls mbe ahjjfhs 9 Uisp 0> 97 =6.0 8= .;8>

Ldehrmth Njykhlfk Fbehx < 80 td >3


Lmpjh syrup

lmeh wftg

sukrdsh

5 Usp 0> =6 =0.0 0= .896



56/84

FBEXJNHBKH[ - =3 NJ [HYPFBN[ (Kdbt)




Fkh krhml,

jfngt, jdw `mt

= Kup =67 ==9 9>.3 ;> .363


Kgdkdjmth

kmoh, `rdstfbn

=/=3 Kmoh =63 89 90.5 ;7 .=65



Sueefbn,

sunmr `rhh

bdb`mt lfjo

= =/5 Kup =>> ;95 99.7 55 .3;=


Sueefbn =/9 Kup ==; =99 99.> 55 .379


Fkh krhml,

bdb`mt, bd

sunmr meehe

9/; Kup ==8 78 93.3 83 .==7


Mppjh lu`b =/; Jmrnh =63 5= 95.; 5= .95;

Sdwhr Imr =/9 Imr =;> ;7 9;.7 59 .908

Uwfx kddofh

imr

= =/9 Fthl =>3 ;5 99.> 55 .96;

Ijuhihrry

lu`b

=/; Jmrnh =63 5> 9=.9 5> .9=;

Imbmbm irhme 9/; [jfkh =96 53 9=.= 5> .98=Sdube kmoh =/=3 Kmoh =55 ;> =7.8 85 .9>3

5> Njykhlfk Lmtrfx Nufeh td Jdw NF mbe NJ Hmtfbn


57/84

FBEXJNHBKH[ - =3 NJ [HYPFBN[ (Kdbt)




^gdjh nrmfb

imr, oueds

= Imr =3= 95 =0.9 09 .5=;

Yyh krfspirhme 5 Kors =57 ;7 =8.7 0; .90=

Kdrb kgfps = Dz =50 97 =8.7 0; .;03

Mbnhj `dde

kmoh

=/=3 Kmoh 0> 90 =5.6 0> .;7;

^ghmt tgfbs =9 Kors ==9 98 =5.6 0> .539

[bfkohrs imr =/5 ;.> dz =90 90 =5.7 07 .;76



Sdpkdrb, mfr

pdpphe

9 ;/5 Kup 70 99 =;.6 >9 .583

Kupkmoh wftg

`rdstfbn

=/9 Kmoh 0> 99 =;.7 >; .587

[dem krmkohrs 5 Kors ==7 9> =;.0 >5 .;>3

Pmbfjjm wm`hrs 5 m`hr 68 93 =;.0 >5 .56;

Nrmgml

krmkohrs

; 9 =9

fb

79 =6 =;.0 >5 .896

Edungbut,

kmoh

=/9 5 fb

kmoh

=99 96 =;.= >0 .;5;

Srhtzhjs =/9 Dz 86 =8 =9.= 7; .089

@ruft rdjj ups ;/5 Ydjjs 55 =9 =3.= 66 .756



58/84

KGMSUHY [FWSYDUHFB JF[U

D` tgh tgrhh lmadr butrfhbts? prdthfb, kmridgyermths mbe`mt? prdthfb fs tgh ldst flpdrtmbt. Ugh idey kmb lmbu`mkturhkmridgyermth mbe mt rdl prdthfb, iut ihkmush prdthfb kdbtmfbsbftrdnhb, ft kmbbdt ih krhmthe rdl mt dr kmridgyermths. Srdthfbmjsd sjdws edwb tgh efnhstfdb d` kmridgyermths wgfkg rhsujtsfb m jdwhr njykhlfk fbehx, ms whjj ms m jdwhr njykhlfk jdme.

Ldst butrftfdbmj hxphrts rhkdllhbe twd emfjy shrvfbnsd` emfry? dbh emfjy shrvfbn d` buts dr jhnulhs? mbe dbh emfjyshrvfbn d` jhmb lhmt, sg, pdujtry, jdw `mt kghhsh, dr sdyprdthfb suistftuth.

Ldst prdthfb jfsts drehr lhmt, sg, pdujtry mbe emfryprdeukts iy mt phrkhbtmnh. Ugfs typh d` lhmsurhlhbt, gdwhvhr,jhmvhs dut kmridgyermths. F prh`hr td ush tgh rhvhrsh lhtgde

d` lhmsurfbn tgh phrkhbtmnh d` kmjdrfhs euh td prdthfb. Ughehsfrmijh tgfbn td ed, wghb kdbsulfbn dur prdthfb shjhktfdb,fs td hmt ms gfng db tgh prdthfb phrkhbtmnh skmjh ms pdssfijh fbdrehr td kut edwb db dvhrmjj kmjdrfhs mbe smturmthe `mt.

Mjj shrvfbns mrh wftgfb dr kjdsh td tgh Lmyd Kjfbfk ==3kmjdrfh rhkdllhbemtfdb. Hxkhptfdbs mrh gfngjfngthe. Ugrhhdubkhs d` lhmt fs midut tgh sfzh d` m ehko d` kmres. Dbh dubkh

d` kghhsh fs midut tgh sfzh d` m pmfr d` efkh.

LHMU, SDXJUYV MBE @F[G

@dde [hrv Kmj Srdt % Srdt

Phry Gfng Srdthfb >8% td =33%

Uubm, fb wmthr ; dz 63 9= 6;

Kde ; dz 63 9= 6;

[mjldb, Kdgd 9 dz 73 =6 6;

Gmeedko ; dz 6; 9= 63


59/84

Kgmpthr 01 Srdthfb Jfst 83

LHMU, SDXJUYV MBE @F[G (Kdbtfbuhe)


Phry Gfng Srdthfb >8% td =33% (Kdbtfbuhe)

Krmi ; dz 7= =7 76

Iu``mjd ; dz === 95 70

[grflp ; dz 75 =7 70

@jdubehr ; dz 66 9= 78

Gmjfiut 9 dz 79 =0 >7

[kmjjdps ; dz 6; =7 >>

Uurohy, jfngt, bd sofb 9 dz 65 =7 >0

Phbfsdb 9 dz 60 =7 >8

Gfng Srdthfb 83% td >5%

Kgfkohb, jfngt, bd sofb 9 dz 63 =0 >=

Urdut 9 dz 70 =5 08

Kdjiy kghhsh, jdw mt 9 dz =33 =0 05Sdro, thbehrjdfb,

trfllhe

9 dz ==5 =7 0;

Ihh` jfvhr 9 dz 69 =5 0=

Gml, kmbbhe ; dz 66 =8 03

Imkdb, Kmbmefmb ; dz 66 =8 03

Uubm, fb dfj, ermfbhe 9 dz =30 =0 03Uurohy, emro, bd sofb 9 dz ==3 =0 87

Ihh`, rdube, trfllhe = =/9 dz 6; =5 87

Jdisthr ; dz 75 =9 8>

Ihh`, tdp sfrjdfb,

trfllhe

= =/9 dz 70 =9 80

Sdro, jdfb, trfllhe = =/9 dz 66 =5 88Jmli kgdps, trfllhe = =/9 dz =33 =5 85

Kgfkohb, emro, bd sofb = =/9 dz 7= =3 89


60/84

8= Njykhlfk Lmtrfx Nufeh td Jdw NF mbe NJ Hmtfbn



Lheful Srdthfb 53% td 56%

Kgfkohb, jfngt, wftg sofb = =/9 dz 70 =3 56

[musmnh, jdw mt ; dz 66 =9 57

Ihh`, U-idbh, trfllhe = =/9 dz 7> =3 57

Ihh`, mbo, trfllhe = =/9 dz =33 =9 57

Kmtsg 9 dz 70 =3 5>

Ihh`, nrdube, hxtrm jhmb = =/9 dz ==9 =9 59

Ihh` mbo, ubtrfllhe = =/9 dz ==9 =9 59

Ihh`, tdp sfrjdfb,

ubtrfllhe

= =/9 dz ==5 =9 59

Kgfkohb, emro, wftg sofb = =/9 dz =33 =3 59

Sdro, thbehrjdfb,

ubtrfllhe

= =/9 dz ==7 =9 5=

Ihh`, nrdube, jhmb = =/9 dz ==7 =9 5=

[mrefbhs, fb wmthr 9 dz =33 =3 53

[mjldb, Kgfbddo = =/9 dz =38 =3 53

Ihh` rfi, trfllhe = =/9 dz =38 =3 53

Ihh`, rdube, ubtrfllhe = =/9 dz =93 =9 53

Jdw Srdthfb ;3% td ;6%

Ihh`, nrdube = dz 7; 7 ;6

Ofhjimsm = dz 77 7 ;0

Sdro, jdfb, ubtrfllhe = dz 78 > ;;

Ihh`, U-idbh, ubtrfllhe = dz 77 > ;=

[mrefbhs, fb dfj, ermfbhe = dz >> 0 ;=

Phnhtmijh ihh` sdup = kup >7 0 ;=

Phry Jdw Srdthfb 3 td 96%

Gmliurnhr, jmrnh = iurn 069 83 96

[uiwmy smbewfkg = smbe 5=3 96 97


61/84




Phry Jdw Srdthfb 3 td 96% (Kdbtfbuhe)

Kgfkohb bddejh sdup,kguboy

= kup ==5 7 97

@fsg jjht, irhmehe = jjht ==0 7 90

Imkdb 9 strfps =35 > 90

Hnn lu`b = lu`` 973 => 95

Jmli kgdps,

ubtrfllhe

= dz =39 0 95

Idjdnbm = =/9 dz =38 0 9;

Imkdb, turohy = dz 63 8 99

Ihh`, rfi, ubtrfllhe = dz =36 0 99

Umkd = tmkd ;>= 93 99

Kgfkohb Bddejh sdup = kup >8 5 9=

Ghrrfbn = =/9 dz ==9 0 9=

@fsg stfkos = stfko ==5 8 9=

Kjml kgdwehr ;/5 kup =33 5 9=

Gmliurnhr, slmjj = iurn 908 =; 93

Lfbbhstdbh sdup = kup 79 5 93

[musmnh = dz =97 0 =6

Sfzzm, tgfb =5 = pfhkh ;38 =5 =7

Shpphrdbf = dz =;9 0 =7

@rmbo`urthr = wfhb =;0 8 =;

Kgfkohb bunnhts = bunn 6> ; ==

Krhml d` kgfkohb sdup = kup ==> ; =3


62/84


EMFYV - Fbkjuefbn Hnns



Kgheemr kghhsh,

bdb`mt, sgrheehe

=/9 kup 73 =7 63

Hnn gfths ;/5 kup 63 93 7>

Ldzzmrhjjm kghhsh,

bdb`mt, sgrheehe

9 dz 63 =7 73


Kgheemr kghhsh, jdw mt 9 dz =33 =7 >9

Kdttmnh kghhsh, bdb`mt =/9 kup 73 =5 >3

Kdttmnh kghhsh

jdw `mt (=%)

=/9 kup 7= =5 06

Kgheemr kghhsh,

bdb`mt, sjfkhs

; sjfkhs 63 =8 0>

[wfss kghhsh,bdb`mt, sjfkhs

; sjfkhs 63 =8 0>

Kdjiy kghhsh, jdw mt 9 dz =33 =0 05

Hnn suistftuth =/; kup >3 =3 8>

Kdttmnh kghhsh,

rheukhe `mt (9%)

=/9 kup =33 =5 80

Mlhrfkmb kghhsh,bdb`mt sjfkhs

; sjfkhs 63 =9 8;


Kdttmnh kghhsh =/; kup >> 6 57

Vdnurt, pjmfb, bdb`mt ;/5 kup 68 =3 5=

Lfjo, bdb`mt = kup 63 6 53

Ldzzmrhjjm kghhsh = =/9 dz =93 =9 53Jdw Srdthfb ;3% td ;6%

Yfkdttm kghhsh, pmrt sofl 9 dz 70 7 ;>

Smrlhsmb kghhsh ;/5 dz 6> 6 ;>

Yfkdttm kghhsh, pmrt sofl 9 dz 70 7 ;>


63/84


EMFYV - Fbkjuefbn Hnns (Kdbtfbuhe)


Jdw Srdthfb ;3% td ;6% (Kdbtfbuhe)

Smrlhsmb kghhsh ;/5 dz 6> 6 ;>

Vdnurt, bdb`mt,

`ruft mvdr, bd sunmr

= kup =33 6 ;0

Ydlmbd kghhsh = dz ==3 6 ;;

Hnns = hnn >8 0 ;9

Lfjo, jdw mt (=%) = kup =39 7 ;=

[wfss kghhsh = dz =3> 7 ;3

Srdvdjdbh kghhsh = dz =33 > 97

Lfjo, kgdkdjmth, `mt `rhh,

bd sunmr meehe

;/5 kup 67 5 97

Lfjo, rheukhe mt (9%) = kup =9= 7 90

Ldbthrrhy Amko kghhsh = dz =30 > 90

Phry Jdw Srdthfb 3 td 96%

Mlhrfkmb kghhsh = dz 6; 0 90

Kgheemr kghhsh = dz ==3 > 98

Smrlhsmb kghhsh, bdb`mt ; dz 60 0 98

Kdjiy kghhsh = dz ==9 > 98

Sueefbn, sunmr `rhh

fb bdb`mt lfjo

=/9 kup >3 5 9;

Lfjo, wgdjh ;/5 kup ==9 0 9=

Lfjo, kgdkdjmth (=%) ;/5 kup ==7 0 93

Kustmre =/9 kup >5 5 =6

Yfkdttm kghhsh 9 dz 79 5 =>

Fkh krhml, bdb`mt,

bd sunmr meehe

=/9 kup 69 =; =;

Sueefbn =/9 kup =;8 5 =9

Fkh krhml, rhnujmr =/9 kup =5; ; 7


64/84


JHNXLH[



Uhxturhe [dy Phnhtmijh

Srdthfb

=/9 kup 73 =8 >8


[dy, Udù, hxtrm rl ; dz 73 =3 83


[dy, Udù, rl ; dz 03 0 53

Jdw Srdthfb ;3% td ;6%

[dy, Uhlphg 9 dz 6= =9 ;6

[dy, Udù, sd`t ; dz 58 5 ;0

[dyihmbs, rhsg =/5 kup 65 7 ;5

Jhbtfjs, kddohe =/9 kup ==

Documents

Glycemic Matrix Guide to Low GI and GL Eating