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Study the moves of elite players closely, and dissect how they maintain possession of the ball and put players in position to score. Think about opportunities when you can use similar strategies in your own play.  Watch teams with a wide variety of playing styles – don't just focus on one or two teams that you like personally. It can also be good to make a study of a single team playing a lot of different teams. Figure out how they adapt their strategy to capitalize on the weaknesses of the other team. Games where an underdog team defeated a top-ranked team can be good games to watch for strategy. When your team has possession, spread out and use the size of the field to help break up the other team's defense and create opportunities to score. Use short and long passes and runs to keep the ball moving.  If you keep the ball moving, the defense won't have an opportunity to close in on you and make it difficult for you to pass the ball. Pass the ball to players on the outside to stretch the defense thin and open up holes to get a teammate in an advantageous position. When the other team has the ball, your general strategy is the opposite of what it was when you had possession. Move more towards the middle of the field and move together as an impenetrable mass. The opposing team will try to stretch you out, but maintain position – especially when they pass the ball to a player on the outside. If the ball is played to the right winger, for example, your whole team should move as a unit to the right. Your coach will communicate the overall team strategy to you and your teammates. When in doubt, fall back to this strategy as a default, regardless of the relative skills of your opponent.  Your team strategy should be one that maximizes your team's strengths and minimizes weaknesses. If you see ways in which your team strategy could be improved, talk them over with your coach and your teammates. Work with your coach to understand your role in the overall team strategy, particularly if you switch to a different...

Now, please write a short abstract for it in Portuguese. Abstract:

Assista os jogos dos profissionais. Use a largura do campo no ataque. Compacte o time para defender em grupo. Use constantemente a estratégia do seu time. Estude os pontos fortes e as fraquezas dos adversários. Converse com os companheiros de time.


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Studying hard for only a few hours the night before the test isn't going to help ensure perfect scores. If you really want to ace those exams, study old and new material every day, or at least several times a week. This will make test-taking a breeze.   Take study breaks. When you study, make sure you take a 5-10 minute break after every 30 minutes of study. This will help keep your brain from getting overloaded and give it more time to absorb the information.  On study breaks, try not to fill your brain with more information, even if that information is more about your favourite celebrity's latest concert rather than Winston Churchill's foreign policy. Certain subjects are easier to understand when studied using a style that connects to the nature of the subject. For instance, if you're studying literature, you'll need visual reading and writing activities. If you're studying music, you'll need auditory resources. For art courses, kinesthetic activities often help.  Learning styles, as conventionally understood, are somewhat controversial. Many academic studies suggest that learners develop subjective preferences for studying material, but these styles don't necessarily mean they learn better through these styles.  Nevertheless, the idea of learning styles still persists even in academic circles. If a subjective preference for a certain learning style helps motivate you to study, you can still try it. Your brain is pretty good at associating smells or sounds with ideas or memories. You should take advantage of this! While you're studying, wear some unusual cologne or perfume (with a smell you don't usually encounter) and then expose yourself to that smell again right before or during a test. . Your teacher probably won't let you have headphones during a test, but you should at least listen to music, specifically classical music, right before taking a test. Studies have proven that exposure to certain types of music right before rigorous mental activity can really help, by waking up your brain and increasing...

Now, please write a short abstract for it in Portuguese. Abstract:

Estude frequentemente. Estude de acordo com seu estilo de aprendizagem. Aproveite sua memória sensorial. Ouça música.


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Stuffed noses can cause or worsen snoring, so have your snorer use a decongestant spray or medication before bed. Make sure to get sprays specifically designed for nighttime use, since  daytime sprays meant to be used may not be as effective in combatting snoring. We know that smoking can cause a number of health problems, and snoring is one of them. Ask the snorer to look into quitting smoking for their health--and your sleep schedule! A doctor may recommend things like nicotine gum or a nicotine patch to gradually ease your partner off tobacco. They may also recommend support groups in the area or online to help the person quit. You may be dealing with a chronic snorer whose noisy nighttime breathing might be caused by an underlying medical condition like sleep apnea. Head to your doctor to rule out or diagnose underlying issues.  The doctor may want to do X-rays or other scans to check for problems in the airway. A doctor may want to conduct a sleep study. This can be done at home by your partner reporting sleep issues. The snorer also may spend a night in the hospital for doctors to observe their sleep. If the snorer is diagnosed with a specific condition, treatment for that condition can help with snoring. Treatments depend on the condition, but could involve using a sleep mask to help with nighttime breathing. If there is a problem with the snorer's throat or airway, in rare cases surgery may be used to correct the issue.

Now, please write a short abstract for it in Portuguese. Abstract:

Peça para a pessoa usar descongestionantes para tratar o ronco. Incentive a pessoa a falar com um médico para saber como parar de fumar. Peça para a pessoa ir ao médico para eliminar outras doenças. Explore opções de tratamento com a pessoa.


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Submit your papers and other homework via email. If you have laptop then use it. Instructors can put all assignments, lecture notes and handouts online using a blog or website to which all students have access.  They can also set up a dropbox or other collection tool to which students can submit papers and homework. You can download software that will help save paper by removing wasteful content when printing from the Web and reformatting documents to print more efficiently.  Well-reviewed ones include FinePrint, PrintEco, & Printfriendly. Adjust your copier's settings so that the machine prints on both sides of the paper when you're making copies of multi-page documents. Align discarded printer paper so all the blank sides are facing one direction, 3-hole punch it and send it through the printer again for a second use.

Now, please write a short abstract for it in Portuguese. Abstract:

Use os computadores sempre que possível. Peça aos instrutores para criarem um blog ou site. Conte à sua escola sobre programas gratuitos que ajudam a economizar papel. Faça impressões frente e verso. Reutilize o papel impresso.


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Submit your photographs to modeling agencies to find professional representation. Your agent will help you develop a professional portfolio, alert you about job opportunities, and help match you with the right jobs. You might not be able to immediately land a contract with a major agency like Wilhelmina, so cast a wide net and submit photos to smaller agencies.  Search online for agencies that represent fitness models. Check out the social media profiles of fitness models at various career levels to get a feel for which agencies represent established and emerging models. Many agencies periodically hold open calls, so search online regularly for open call opportunities in your area. Bodybuilding and bikini competitions are a popular way of gaining recognition. They’re great for networking, and can offer opportunities for you to meet scouts and product sponsors. Look online for competitions in your area, and give yourself a few months to get in contest-ready shape. Just keep in mind a contest-ready physique might not be what a mainstream magazine defines as marketable, especially for female models. Steer clear of an agency that requires you to pay for any service. An agent is entitled to a commission, which is generally between 10 and 20 percent of your earnings. Even though you might feel hesitant to assert your rights when you’re just starting out, try to handle your business with confidence.  When signing a release with a magazine or photographer, negotiate restrictions such as, “Photos may not be used on sexually explicit or pornographic websites or publications,” or “Finished photographs may not be used to subject the talent to scandal, scorn, ridicule, or indignity.” If you know someone with legal expertise or have a lawyer, ask them to read any contract or release before you sign it. In addition to asking for money up front, an illegitimate agency might make unrealistic promises of fame and fortune. Reputable agencies almost never approach someone out of the blue, so be skeptical of anyone who comes up...

Now, please write a short abstract for it in Portuguese. Abstract:

Envie suas fotos para agências de modelo enquanto não tiver um agente. Participe de competições de fisiculturismo. Pesquise bem antes de assinar qualquer contrato ou direito de publicação. Tome cuidado com agências fraudulentas.


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Subway is well known for offering a choice between a 6-inch and footlong sandwich. The first step is figuring out how hungry you are. If you’re typically capable of eating an entire sandwich and happen to be very hungry, order a footlong. If you’re just stopping by for a light lunch, order a 6-inch sandwich. Every Subway offers honey oat, Italian herbs and cheese, 9-grain wheat, and Italian bread. Italian and honey oat are classic sandwich choices, while 9-grain wheat provides a healthier option. Italian herbs and cheese has the strongest flavor profile. Select your bread based on what you’re in the mood for, and what kind of sandwich that you’re getting.  Some Subways offer other bread options as well. You may run across hearty Italian, jalapeno cheese, or rosemary and sea salt. These breads all have unique flavor profiles, and you can choose one if you want to try something new.  Subway also offers a flatbread, but it isn’t as healthy as some of their other breads, like the Italian bread. Choose it for the texture, not the healthiness factor.  Some Subways offer lettuce wraps, regular wraps, and gluten-free bread if you’d really like to keep the calories to a minimum. Choosing an item from the menu determines the meat base that they’ll use on your sandwich. Most of the menu items are named after their meat, like the Classic Tuna or Rotisserie-Style Chicken. Some of the sandwiches have slightly ambiguous names, like the Cold Cut Combo or Spicy Italian. If you want to know the traditional contents of each sub, you can either ask the sandwich artist or consult a menu. If you’re getting turkey, ask to upgrade it to the Subway carved turkey. It’s a deli-style cut that offers a better texture, and it usually doesn’t cost very much. Alternatively, you can simply say that you want a particular meat, and the Subway sandwich artists will create a custom sandwich using that meat as the base. You can pick and choose as you like, but keep in mind that you may be charged for ordering extra meat. While it isn’t usually...

Now, please write a short abstract for it in Portuguese. Abstract:

Escolha entre o pão de 15 cm e o de 30 cm com base na sua fome. Escolha o tipo de pão do seu sanduíche. Peça um dos itens do menu para determinar a carne do seu sanduíche. Peça um tipo específico de carne se não quiser nenhum item do menu. Opte por um lanche vegetariano se não quiser carne.


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Successful students know how to succeed because they’ve made their studies their top priority. Though it’s important to make time for friends, family, extracurricular activities, and even some solo down time, you should never neglect the time you need to spend studying. If you have an important exam coming up and don’t feel prepared, then you should probably skip the big party two days before it. If you’re really behind on your French, then you may need to skip that new episode of Criminal Minds for the time being. This doesn’t mean that you can never do the things you want to do, but that you should recognize when studying should be at the top of your list. That said, you can’t ignore everything in the world just so you can study. If a friend or family member is having a crisis, you can’t ditch him or her just to study, either. Develop the habit of judging time and learn how to arrive where you need to be on time. In fact, you should plan to be a bit early anywhere you go so you have time to get situated, focused, and ready to learn when you get there. Whether you have to take a test or have a study date with a friend, it’s important to be on time if you want to be a successful student. This means you should do your own work, avoid copying, and avoid cheating at all costs. Cheating won’t get you anywhere, and what may seem like a shortcut one day can actually get you into a lot of trouble the next. It’s never worth it to cheat on a test, and you’re far better off not doing well on an exam you’re not prepared for than getting caught cheating. Even if you’re not caught, cheating makes you think it’s okay to take shortcuts when it comes to life and studying, and it can lead to some bad habits down the line. Don’t fall into peer pressure, either. In some schools, cheating is considered the norm, and it seems like so many kids are doing it that you might as well join in. This kind of group thinking is very dangerous and can keep you from reaching your potential. Successful students stay focused on the task at...

Now, please write a short abstract for it in Portuguese. Abstract:

Torne os estudos a sua principal prioridade. Seja pontual. Seja honesto. Mantenha o foco. Não se compare aos outros. Faça progresso gradualmente. Aprenda a gostar do conteúdo.


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Successfully raising orphaned hamsters is almost unheard of. Newborn hamsters are born very poorly developed, and need a precise balance of nutrition. The mother's milk is the best source for their needs, and manmade replacements won't help them grow healthy organs and bones the same way. Don’t be disheartened if the orphans die. Their odds were never good, but at least you gave it a go. Though natural hamster milk is the best source of nutrition for developing babies, hamsters are not very well-suited to surrogacy. Even if you have a lactating female without babies of her own, there's a high likelihood that she would cannibalize any strange babies you put in with her. A non-lacting female won't have the milk the babies need. The closest you can get to hamster milk is Lactol, which is a milk replacement designed for use with dogs. Hamster pups need strict hourly feeding 24 hours a day until they start to eat solids. Luckily, they usually begin showing interest in solids early, at around 7-10 days. Once they start eating solids, you can reduce their milk feeding to once every three hours. Suck some Lactol up in the eyedropper, then squeeze it so a drip hovers on the end of the pipette. Hold the drop against the baby's mouth. Hopefully, it will try to suckle, or at least lick the milk from the tip.  Avoid squirting milk into the hamster pup's mouth. They're so tiny that even a small amount of fluid could flood down into the hamster's lungs and either drown them or cause pneumonia. This is one of the main reasons orphans are so difficult to rear. Hamsters are born furless, so until they're about 10 days old, they cannot regulate their own body temperature. Keep them at a constant temperature of at least 70 F by either using a heat pad or keeping the room at that temperature.  The babies will be comfortable in temperatures up to 80F.  Above this, the youngsters may start to develop heat stress. When the pups are in the nest, partially cover them with bedding to help keep them warm.

Now, please write a short abstract for it in Portuguese. Abstract:

Entenda os riscos. Cuidado ao usar uma “mãe de aluguel”. Substitua o leite materno da melhor maneira possível. Use um conta-gotas para alimentá-los. Regule a temperatura do ambiente.


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Suctioning the mucus out of your infant’s nose will make it easier for him to breathe and to eat. The best time to suction your infant’s nose is before feeding him, as this will help him suck and eat. To suction your child’s nose using a bulb syringe, you will need:  Saline or prescription respiratory nose drops. Ask your pediatrician for a prescription. A clean bulb syringe Soft tissues A blanket (optional) Your hands have bacteria on them and you don't want to introduce this into your child's nose and mouth. To wash your hands properly:  Wet your hands with warm water. Lather your hands by rubbing them together with soap. Wash the backs of your hands, between your fingers and under your nails. Scrub your hands for 20 seconds. If you need a timer, hum the tune of "Happy Birthday" two times. Rinse your hands under clean, running water. Dry your hands with a paper towel. The child's face should be facing the ceiling.  You can have someone hold the infant in position gently. If you don't have assistance, swaddle the infant tightly in a blanket. Swaddling the infant with her arms at her sides will help to keep her still. Keep in mind he might not like this and may squirm. Try and hold the infant still for about 10 seconds, with assistance or a swaddle. The saline will help to loosen any mucus clogging his nasal passages.  You can make your own saline solution at home, but this is not recommended, especially not for an infant. If you don't get the proportions just right, the saline can be very drying. In addition, you have to make sure you have distilled, sanitized water to mix the solution. Instead, choose one of the many commercially available saline solutions made specifically for infants. These are inexpensive and are made especially for this purpose. Use your thumb and first two fingers to apply pressure to the bulb syringe. Let it gently sit in your child’s nostril. Slowly release your thumb, letting the air come back into the bulb syringe.  The suction will pull the mucus out of your child's nose and into...

Now, please write a short abstract for it in Portuguese. Abstract:

Junte os materiais. Lave bem as mãos antes e depois de realizar a aspiração. Coloque o bebê de barriga para cima, com o rosto virado para o teto. Pingue três a quatro gotinhas de solução salina nas narinas do bebê. Retire todo o ar do aspirador nasal. Coloque a ponta do aspirador nasal dentro da narina da criança. Retire o aspirador do nariz do bebê. Repita o processo com a outra narina. Limpe o aspirador após o uso. Não o use demais.


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Sufficient light is one of the most important contributing factors when trying to get a Hoya to bloom. The ideal location indoors is right in front of a window facing east or west where it is exposed to two to four hours of direct sunlight. Your plant should also be exposed to bright, indirect light during the rest of the day. It can also be placed in front of a window that faces south, as long as there is a sheer curtain between the plant and the window to help diffuse the hot, direct sunlight. When the plant is left in a south window all day without a sheer curtain for shade, the leaves will scorch, becoming very pale or tan. If the Hoya plant is over three years old and is still not blooming, try giving it one or two more hours of direct sunlight each day. Other signs that the Hoya is not getting enough light are new leaves that are small and pale green, long sections of bare stem, slow growth and dead mature leaves. Use water that has been left sitting in an open container for 24 hours or more. Leaving the water to sit allows the chlorine and fluorine, chemicals found in tap water that can harm a Hoya plant, to dissipate into the air naturally. The water will also be at room temperature which is better for Hoyas. Fresh tap water is very cold and could stress these tropical plants. This allows the plant to retain its moisture during the day. Distribute the water over the potting soil evenly until it begins to drain out of the drain holes in the bottom of the container. If left in the saucer, the excess water could wick up into the container and keep the soil too wet. Wet soil deprives the Hoya roots of oxygen and encourages root rot. A winter rest period helps Hoyas bloom the following spring or summer. Hoya plant leaves will turn yellow and drop if it is being watered too much. Water it less often. If the leaves continue to turn yellow and drop, turn the container on its side and gently slide the Hoya out of the container. Shake the potting soil off the roots to get a good look at them.  If they have...

Now, please write a short abstract for it in Portuguese. Abstract:

Coloque a flor-de-cera perto de uma janela. Ponha uma cortina fina caso coloque a planta na frente de uma janela virada para o sul. Dê mais luz solar para ajudar a planta a florescer. Deixe a terra secar quase que por inteiro antes de regar a flor-de-cera durante a primavera, verão e outono. Regue as flores-de-cera pela manhã. Jogue o excesso de água do prato do vaso fora. Deixe a terra secar por inteiro antes de regar no inverno para estimular a planta a tirar um período de descanso. Saiba reconhecer os sinais de que está regando demais a planta ou que ela apodreceu.


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Sugarcane is the most common source of molasses, but sorghum can be used as well. Sorghum is often used as an alternative to sugarcane since sugarcane only grows in tropical and sub-tropical location. Sorghum grows in a temperate climate and is often more accessible than sugarcane.  Sorghum canes are typically harvested in late fall, like late September or early October, before the first frost hits. You can tell the canes are ready for harvesting when the cluster of seeds at the top of the canes have turned yellow or brown. Sugarcane is ready to be  harvested when leaves have dried up and become yellow or brown.  The plant core structure should be weak. If you do not purchase prepared sorghum or sugarcane, you will need to prepare it from harvest. First, strip all of the the leaves from the cane with a sharp knife or by hand. Then, cut the seeds off with a sharp knife or machete. Next, cut the stalk as close to the ground as possible. Leave the stalks up against a rack for a week and then run them through a mill. Keep a container under the mill to collect the liquid.  It is better to purchase if you do not have access to a harvest or mill. You will probably have to cut the stalks about five or six inches from the ground to avoid soil contamination. The debris, stalk, and pulp can be composted or kept to be used for other process later on. Take the liquid that you have collected in a container and strain it through a cheese cloth or fine sack. This will remove any large particles. Once the juice has been strained, pour it into a large boiler pan. The size of the pot depends on how much juice you have. Typically, the pot should be at least 6 inches deep. Put the pot over a stove top or other heat source. Bring it to a boil. Once it is boiling, bring the heat to a low and constant temperature that is just high enough for a steady boil. Allow the juice to boil for six hours. Skim off any green substance that forms at the top of the molasses.  Stir regularly during the six hours to prevent sugar from sticking to...

Now, please write a short abstract for it in Portuguese. Abstract:

Escolha sorgo ou cana-de-açúcar. Compre ou prepare a cana. Coe o suco. Coloque a panela em uma fonte de calor, como um fogão, e deixe ferver. Desligue o fogo. Engarrafe o melaço.


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Sulfate free hair systems are especially important for blondes. Blonde color has the tendency to turn brassy, and choosing a sulfate-free shampoo & conditioner is the easiest step toward avoiding that. An important aspect of maintaining your ideal blonde color is having purple shampoo and conditioner on hand.  These products act as a toner by depositing purple color into your hair to neutralize any hair turned brassy and give your blonde a more natural look.  These products can also dry out your hair, so limit use to once or twice a week. Because your head emits heat, it changes the way bleach develops on the hair closest to your scalp. Regular touch-ups also ensure an even color throughout your hair. When your darker hair starts growing in, don’t re-bleach your whole head of hair. Every time you bleach your hair, you are adding to the damage. Minimize this by only bleaching your newly grown, healthy roots.

Now, please write a short abstract for it in Portuguese. Abstract:

Pare de usar produtos com sulfato. Use produtos roxos. Retoque suas raizes com frequência.


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Sulfates are full of salt, which can dry out and damage your hair. When picking up shampoo, conditioner, hairspray, or other products, read the labels carefully. Avoid anything containing sodium lauryl sulfate, ammonium laureth sulfate, or sodium laureth sulfate. You should also make sure that every product you use is formulated for use on color-treated hair to ensure your locks remain healthy. A purple shampoo will gently tone your hair and keep it from looking too yellow or brassy. You can find purple shampoo formulated for bleached hair at your salon as well as beauty supply stores. Use it the same way you would a regular shampoo, and rinse it out with cool water to seal the hair cuticle. You can use the purple shampoo each time you wash your hair. If you find that it tones your hair too much, simply use a clarifying shampoo the next time you wash your hair to strip out the toner. You can use coconut or argan oil to rehydrate your tresses. Put a small amount of oil in your hands and coat your hair from the mid-lengths to the ends. Cover your hair with a shower cap and let it soak in for a few hours, or even overnight. Simply rinse it out with cool water in the morning and you’re good to go! The UV rays in sunlight can damage your hair and even cause it to turn a brassy color. If you plan to be outside, you can apply a UV-protectant product to your tresses to limit the damage from the sun’s rays. Just spray it on your hair as per the package instructions before going outside. Alternatively, wear a hat or scarf to keep your hair out of the sun.

Now, please write a short abstract for it in Portuguese. Abstract:

Use produtos sem sulfato para cabelos tingidos. Invista em um shampoo roxo para evitar que os fios fiquem amarelos. Faça um tratamento de óleo uma vez por semana para hidratar e dar brilho. Proteja o cabelo do sol com um produto de proteção contra os raios UV.


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Summarizing the story will help you organize your thoughts and ensure that you have a basic understanding of the story. Start your analysis by writing down:  The title of the story. The author’s name. The date of publication. Where the story was originally published (e.g., in an anthology or a literary magazine). For example, “I am analyzing ‘Jeeves Takes Charge’ by P. G. Wodehouse, originally published in the November 18, 1916 edition of The Saturday Evening Post.” Most short stories are character-driven. Take a few moments to determine who the major characters are in your story, and write them down. For example, in “Jeeves Takes Charge,” the major characters are:  A young English aristocrat, Bertie Wooster. Bertie’s valet (personal attendant), Jeeves. Bertie’s fiancée, Florence Craye. Bertie’s uncle Willoughby. Florence’s teenaged brother Edwin. Once you’ve written down the basic details, write a paragraph or a couple sentences summarizing what the story is about. It doesn’t need to cover all the plot points—just try to boil it down to the absolute basics. For example, “‘Jeeves Takes Charge’ is about an airheaded young aristocrat (Bertie Wooster) who tries to sabotage the publication of his uncle’s scandalous memoirs in order to please his fiancée. Meanwhile, Bertie’s valet, Jeeves, is scheming to break up Bertie’s engagement.” Understanding the context of a short story can give you a lot of insight into why the story was written the way it was. Learning about who the author was and what conventions they were familiar with is a major part of putting any story in context. Knowing something about the author’s experiences and viewpoints, as well as any literary or philosophical school they were a part of, can shed light on why they chose to use certain themes, plot points, and character types. For example, P. G. Wodehouse was a Classically educated author who grew up in late Victorian and Edwardian England. During the 1910s, he lived and worked in New York as an author, lyricist, and playwright. His stories...

Now, please write a short abstract for it in Portuguese. Abstract:

Reúna informações básicas sobre o conto. Identifique os personagens principais. Faça um breve esquema do enredo. Pesquise o histórico pessoal e literário do autor. Descubra o momento e o lugar onde o conto foi escrito. Determine o público-alvo. Identifique o cenário físico. Observe o cenário histórico. Avalie como o cenário interfere no conto.


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Summer and fall blooming clematis only produce buds on new growth wood. The pruning can take place anytime from late autumn to early spring. These types of clematis include Polish Spirit and Duchess of Albany. A hard cut refers to a pruning method that essentially cuts the plant back to the ground. In the case of these late blooming clematis, you will cut these plants back nearly to the ground. Some of these clematis will have buds up on the stems, in which case cut just above the buds, but most will just grow back right out of the crown of the plant. Aim for cutting your clematis back to a height between 12 and 18 inches.

Now, please write a short abstract for it in Portuguese. Abstract:

Saiba que as clematis que florescem no fim da estação precisam de poda completa. Dê uma poda completa na sua Clematis.


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Summer is a great time to get more fresh fruits and vegetables into your diet because they are more plentiful during this time. Try visiting your local farmers’ market or a farm stand once per week to find fresh, seasonal produce. Fresh fruits and vegetables are usually cheaper when you buy them from a farmers’ market or farm stand. Use an app or another resource to help determine how much you need to eat to maintain your ideal weight. For example, you can put together a personalized plan using the US Department of Agriculture’s (USDA) Super Tracker: https://www.supertracker.usda.gov/default.aspx You can also keep a written food journal. Try using the one offered by the Centers for Disease Control and Prevention (CDC): https://www.cdc.gov/healthyweight/pdf/food_diary_cdc.pdf From sweetened ice tea to margaritas, high-calorie summertime drinks tempt people of all ages. Make water your go-to beverage to keep your calorie count in check. Staying hydrated is also vital during the summer heat and helps offset salty summer staples, like hot dogs and chips. Drink unsweetened iced tea or water with lemon instead of high-calorie drinks. If you do go for alcoholic beverages, choose lower-calorie items, like dry wine, light beer, or cocktails made with no-calorie mixers, like a vodka with club soda and lime. Alcohol also lowers your inhibitions, so the more you drink the more likely you’ll be to eat unhealthy foods. Try not to drink before 5 pm, even if you’re on vacation. Drinking too early will make you more likely to laze around all day. When you attend summer barbecues, don’t hang out near the food table. Sitting or standing close to the food will encourage you to keep eating as long as it’s out, which, during a barbecue, is typically several hours. Do your best to find a seat facing away from the buffet and keep it out of sight as much as possible. Keep in mind that it is fine to load up on fresh fruits and grilled veggies. These are some of the healthier choices that you might find on a barbeque buffet. Burgers...

Now, please write a short abstract for it in Portuguese. Abstract:

Aproveite os produtos da época. Acompanhe sua ingestão de calorias. Beba água em vez de bebidas de alto teor calórico. Limite seu consumo de álcool. Fique longe do bufê dos churrascos. Escolha frutos do mar em vez de hambúrgueres e cachorros-quentes. Verifique os menus antes de escolher um restaurante. Dê a si mesmo um dia do lixo.


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Summer is the best time of the year to take advantage of the warm weather and open pools. Spend the day at your neighborhood pool, or check out a nearby swimming hole or lake. If you’re swimming in a lake or similar natural area, make sure it’s safe and that you’re allowed to go swimming there.  If you don’t have a community pool to go to, see if a friend has a pool that they’d invite you to. Make sure you apply sunscreen to avoid getting burnt, especially if you plan on spending several hours in the sun. This is a good opportunity to explore your area and enjoy a little bit of nature. If it’s a hot day, consider inviting friends or family members to take an early morning or evening hike with you to avoid the hottest part of the day. Even just a walk around your neighborhood can get you feeling more energized. If you have a bike, take it out for a ride with friends or family members. You can take a leisurely ride around a shaded park, or you can go on a trek across town to get in some exercise. Maybe you’ve always wanted to try out a sport like rugby, ultimate frisbee, or kickball, but you’ve just never had the time. Start practicing your skills by yourself, or get a group of friends together and play the game to help you learn the sport. Check with your community to see if there’s a class or camp you can take that will help you learn the sport, such as a soccer, basketball, or bowling program. There are lots of plants that thrive in the summer, such as berries, peaches, corn, and green beans. Pick out a plant that you’d like to grow and either plant some seeds or purchase a baby plant so that you can watch it grow throughout the summer. You can plant the seeds or plant in your own yard, or you can grow them indoors from a pot, depending on the type of food you’re hoping to grow. family. Invite a bunch of friends to go camping or ask your family if they’d like to go. You can camp out in the woods, in a park, on a beach, or even in your own backyard. Bring a tent and enough sleeping bags for everyone, and...

Now, please write a short abstract for it in Portuguese. Abstract:

Nade em uma piscina, lago ou rio. Faça uma caminhada ou trilha com os amigos. Ande de bicicleta em um parque ou na vizinhança. Aprenda um esporte novo. Cultive uma horta com legumes e frutas deliciosos. Acampe com os amigos ou com a família. Faça um piquenique entre amigos ou em família.


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Summer-bearing raspberries only bear fruit on floricanes, which means that you need to let the canes grow for two years to produce fruit. Generally, you will prune floricanes to the ground after they have fruited. Allow primocanes to grow so that they will develop into floricanes and fruit in the second year. If there are too many primocanes, however, you may need to suppress them by thinning out their crop.  Primocanes are often pruned in late spring while floricanes will be cut down after they have fruited or during the winter. Do not suppress primocanes until the plant is three years old. Thinning the primocanes too much may reduce the yield of your harvest. Floricanes die off after a single harvest, so leaving them will do you no good. Once they have produced a crop in the second year, use your shears to cut them at ground-level, and then toss out the branches when you’re done.  You can also cut out non-fruiting suckers. When your raspberry plant begins growing canes again, you may need to thin them to create a bigger crop. Too many canes will restrict the growing of each individual cane, limiting the total number of berries and the size of berries it will produce. Remove canes so that each cane is 9-inches from the next, keeping only the biggest, healthiest canes in the process.  When pruning in late spring, you should leave four or five primocanes per foot, and let these grow into floricanes in the next year. Some people will prune the first set of emerging primocanes completely in late spring. Primocanes that emerge later are allowed to grow to produce fruit in the second year. This method should be skipped every third or fourth year, and it is not recommended for black raspberries. Pinching the canes in the process of cutting off a small amount of the tip, to stimulate more growth. Because your raspberries grow from the ground up each year, they likely won’t need to be pinched or pruned - they don’t have time to grow very large. However, if they become particularly tall, you can cut down 3–4 inches...

Now, please write a short abstract for it in Portuguese. Abstract:

Conheça a frequência da poda. Corte todos os caules floricane. Reduza o número de caules. Na primavera, restrinja o alto dos caules se necessário.


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Sun-In is a classic hair-lightening product that became popular in the 90s. It is a very cheap and effective way to lighten blonde to medium brown hair, although the results tend to look more golden yellow than white blonde.   Sun-In can be purchased in most drug stores and online. It should be spritzed into damp hair, then worked through with a comb (this will prevent the color from developing unevenly). Once the color is in, you should sit in the sun to activate the lightening agents. Alternatively, the heat from a hair dryer will also work. The more often you use Sun-In, the lighter your hair will be. Peroxide will effectively bleach your hair, leaving it a lighter shade of blonde. However, peroxide is also quite damaging for your hair, so it's best not to repeat this treatment too frequently. This treatment is also not recommended for those who already have damaged locks, as it will leave hair more dry, damaged, and brittle.  Bottles of hydrogen peroxide can be purchased at the drugstore. Mix one part hydrogen peroxide with one part water and pour it into a clean spray bottle. Apply the peroxide solution evenly over your entire head of hair, but try to avoid your scalp as it is easily irritated by the peroxide. Leave the peroxide solution in your hair for 20 to 40 minutes -- the longer you leave it, the lighter your hair will become. Just don't leave the peroxide in for any longer than 40 minutes, as it can severely dry out your hair. Shampoo your hair twice to remove all traces of the peroxide and apply a deep conditioning treatment to your hair. Some sources recommend using lemon-flavored vodka to lighten blonde hair. The alcohol combined with lemon juice helps to strip pigment from the hair. If you're under the legal drinking age in your country, you will need your parent's permission to use this treatment, and their assistance in purchasing the vodka.  Pour the lemon vodka over your hair and use a comb to distribute it evenly. If you want more of a highlighted effect, dip a cotton ball in the alcohol...

Now, please write a short abstract for it in Portuguese. Abstract:

Use Sun-In. Use água oxigenada. Use vodka de limão. Use um xampu clareador. Use tinta loira pra cabelo.


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Sunglasses are an essential accessory for a sporty look. Not only do they protect your eyes, some offer performance-enhancing lenses to help you excel at whichever sport you play. Choose a variety of styles, from aviators to wraparound sunglasses, so that you’ll have a pair for every occasion. Nothing says sporty like a ball cap or visor. Pick several with different colors and logos so you can top off every outfit. If you have long hair, consider looping it through the hole in the back of a ball cap for a super sporty style. For instance, pair a Titleist visor with a T-shirt and track pants when you’re out walking the dog or checking the mail. Sneakers are a sporty staple. Pick several pairs in different colors and styles so you can coordinate them with any outfit. Choose a simple pair, like black Nikes, as well as a pair that makes more of a statement, like patterned Vans. Net or mesh booties add a sporty vibe to fancy footwear. Pair net booties with stretchy skinny jeans or a body-con dress. Boat shoes are another shoe that you can easily pair with dressier items and still keep that sporty feel. To tie your sporty outfit together, a fitness tracker or sporty watch is the perfect accessory. Choose one in a bright color to make it stand out, or opt for basic black for a more functional look. Rather than carrying a traditional backpack to school, toss your books in a gym bag instead. Or, carry your phone, wallet, and other essentials in a drawstring sports bag on the weekends. Opt for a simple black bag, or pick one with an athletic company or sports team logo.

Now, please write a short abstract for it in Portuguese. Abstract:

Faça um estoque de óculos de sol. Acrescente um boné ou viseira. Invista em vários pares de tênis. Use mocassins ou botinas quando for vestir-se mais formalmente. Acrescente uma pulseira fitness ou um relógio esportivo. Use mochilas ou malas esportivas.


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Sunglasses, hats, and scarves can all make your face harder to see. Even if they are not directly obscuring you, the psychological effect may make you seem more isolated and difficult to approach. If you're checking your phone or reading a book, other people may not want to interrupt you. You could even be missing out on glances, smiles, and other cues that could otherwise lead to a conversation. It may seem shallow, but people who put effort into their appearance may end up looking more inviting. Consider ironing your clothes, dressing well, or even embarking on a makeover. Try a technique called “peacocking.” Wear items that stand out, like unique rings or belts, so others will notice and make a comment about them. They work great as conversation starters. . Wash your body and hair regularly, brush your teeth, and keep your nails trimmed. Wear clean clothing, and remove mold from your house that may contribute to a persistent, unpleasant smell in clothing or accessories.

Now, please write a short abstract for it in Portuguese. Abstract:

Não use nada que polua sua face. Abdique do que puder ser uma distração. Cuide de sua aparência. Cuide de sua higiene pessoal


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Sunscreen should be applied every day, regardless of the time of year. SPF 15 or above is recommended. In case you’re uncertain as to which type of SPF you need, remember that the number of SPF helps to determine how long the product will be effective in protecting you before having to reapply it. In other words, it helps you to figure out how long you can stay in the sun without burning.  In order to determine the effectiveness of an SPF on your skin, take the SPF number (for example, 15) and multiply that by the time it takes your skin to burn. If your skin burns in 30 minutes and you apply SPF 10, you’ll be protected for 300 minutes. Makeup is not a substitute for sunscreen. In fact, wearing too much makeup may contribute to skin damage and a poor complexion. Therefore, it's best to avoid heavy makeup when possible.  Be sure to reapply your sunscreen, particularly if you are in the water. Use the calculation from above to determine how often you need to reapply, but a general rule of thumb is every 3-4 hours. Wear wide-brimmed hats to protect your face and neck, as these are the areas most commonly affected by sun damage. It’s important to note that hats should be worn along with and not in lieu of, sunscreen.  While men may be inclined to protect themselves with baseball hats, it's important to note their lack of effectiveness in protecting the neck, lower face and ears.  Consider a cotton neck protector. They can be worn under baseball hats if you don’t have an alternative hat to wear. Neck protectors are inexpensive to purchase and can be found at most major retail stores. Sun rays are particularly strong between 10:00 AM and 4:00 PM, regardless of whether it's a cloudy/hazy day or a bright, sunny one.  Try to plan your outdoor activities for the morning and evening times. You should still wear sunscreen though, regardless of whether you’re out and about during peak times! If you do need to be outside during the day, find shady spots. If you’re going to the beach where there’s not a lot of shade, bring...

Now, please write a short abstract for it in Portuguese. Abstract:

Aplique protetor solar diariamente. Use chapéus. Não se exponha ao sol durante horários de pico.


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Support groups are really great for quitting smoking. You can find like-minded people who are going through similar ordeals as you. It helps to talk to people who understand.  These people might be able to give you some tips and suggestions on how to overcome obstacles and face any problems you’re having. The internet can be a great resource when you’re trying to stop smoking Hookah. You can visit forums dedicated to quitting smoking and find an online support group. You can talk to other people who have quit smoking and been through the same thing you are going through. A counselor might be a good option when you are trying to quit smoking. These counselors can help you deal with your addiction and give you steps and tools to help you overcome it. You can meet a counselor individually or talk to one on the phone.  Quitting coaches can help you identify feelings and activities that trigger your smoking. Coaches can help you learn ways to control and cope with smoking urges. Coaches can provide information about the health benefits of being smoke-free, how nicotine leaves the body, and anything else you might have questions about. Quitting smoking on your own may be too difficult. You may face extreme withdrawal symptoms as your body gets used to a reduced amount of nicotine. A smoking medication may help you quit successfully.  Try a nicotine replacement therapy. These medicines give you a little bit of nicotine as your wean yourself off of it. They come in gum, patches, lozenges, nasal sprays, and inhalers. You can get some of these without a prescription. You can also get prescription medicines, such as Buproprion or Varenicline. These help reduce the urge to smoke and helps reduce withdrawal. Stopping smoking, even hookah smoking, may cause unpleasant side effects. Withdrawal symptoms can be severe, so be ready to deal with those. Withdrawal symptoms may affect your mood and your sleep. You may feel anxious, nervous, depressed, or frustrated. Know these things will happen, so you do not return to hookah to...

Now, please write a short abstract for it in Portuguese. Abstract:

Participe de um grupo de apoio. Encontre um terapeuta. Tome medicamentos. Prepare-se para os efeitos negativos.


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Suppose you want to know the average speed of travel, but you do not have a speedometer. It is possible to calculate speed with some basic measurements and calculations. The average speed of any object is found by dividing the change in position by the change in time. This can be written mathematically as:  speed=ΔxΔt{\displaystyle {\text{speed}}={\frac {\Delta x}{\Delta t}}} In this function, Δx{\displaystyle \Delta x} represents the change in position or the distance traveled. The denominator Δt{\displaystyle \Delta t} represents the change in time. Average speed of an object is the calculation of its change in position, or location, over a chosen period of time. Therefore, to begin, you need to select the starting position for your measurement.  For example, if you want to measure your average walking speed from your house to your school across town, the starting position is your house. The “starting” position does not have to be a true start. For example, you could choose to measure the average speed of a race car in the Indy 500. You might select any point along the track as the “starting” point for your measurement. You can calculate the average speed over any distance or length of time that you choose. The only limiting factor is the quality or precision of your measuring instrument. For example, measuring the speed of a sprinter requires accuracy within a few centimeters, while measuring the speed of a race car needs to be accurate to within a few feet or meters.  To measure your walking speed from home to school, you could find the distance either by looking at a local map, or by traveling the route with a car's odometer. For this example, assume that the distance is 0.6 miles. For the Indy 500 race car, one lap of the Indianapolis Speedway race track is 2.5 miles. Therefore, check the car's position at any point on the track. When the car passes that same point again, it's distance will be 2.5 miles. The average speed requires you to measure the amount of time that goes by. As with the distance...

Now, please write a short abstract for it in Portuguese. Abstract:

Conheça a fórmula para calcular a velocidade média. Determine a posição inicial. Meça a distância até o ponto final. Meça o tempo decorrido. Calcule a velocidade média. Converta as unidades conforme for necessário.


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Sure, you can plop that freshly grilled wiener between a couple pasty-white hot dog buns, but why would you want to? Remember that Maillard reaction we talked about? That's what makes toast so good, too. So take advantage of that hot grill.  Turn off your gas grill. It should be plenty hot enough to toast up a couple buns. If you're serving a whole crew, keep it turned on low.     If you're using a charcoal grill, scoot the coals to one side. Put the buns on the cool side.     Open up your buns, slather a little butter on them, and then place them face down on the grill. Close the lid so it warms the whole bun. Keep an eye on them—if your grill is really hot, they can burn quickly.     When they start to brown, rotate them 90°, then give them another 30 seconds or so. Don't let them burn!    When the bun's done, drop your dog in, and add condiments to your heart's desire. Here are some ideas for toppings:  Mustard—golden, yellow, gray, searing, smooth, or seedy. Hot dogs love it. Ketchup—the old standby. Pickle relish—dill, sweet, however you like it. Raw onions—green, white, yellow, or sweet, it's all good! Grilled onions—the only thing better than raw onions. Grilled peppers—is there anything grilled peppers don't taste good on? Cheese—add a little, add a lot. Pepper jack is a nice change from cheddar or processed cheese, though processed cheese has a really nice melt to it. Chili—this makes it a little harder to eat with your hands, but it is delicious. Barbecue sauce—adds to that smokey barbecue thing you have going on here. Steak sauce—tired of ketchup? kick it up a notch. Hot sauce—kick it up a couple more notches. Sauerkraut—yes, it was nasty when you were a kid. Try it now! Pretty much anything that'll fit on a bun that you like. Okay, maybe not rocky road ice cream, but you know what we mean! Enjoy your dog with relish (or any of the other aforementioned condiments). Before the coals die,  roast some marshmallows!

Now, please write a short abstract for it in Portuguese. Abstract:

Toste seus pães. Recheie seu cachorro quente. Hora da bóia!


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Surf brands create the most durable suits for the sport.  They are designed to be stylish, endure the activity and friction involved in surfing, and to stay on your body when you may not stay on the board.  Men will want a pair of board shorts, which have a band and tie at the top.  They are designed to stay on, be less bulky, and dry quickly.  Women should opt for a bikini with a medium rise cut to the bottom and a top which either has a criss-cross or racerback. There is a lot of friction created between the wax on your board and your body when you are swimming out to the break.  It is not always necessary to wear a full wet suit, but you will want to get a rash guard.  Rash guards can be worn by men and women and function as a tight fitting shirt to protect the chest, abdomen and arms.  Rash guards come in short and long sleeves.  Longer sleeves will provide further protection from rashes and sun, but short sleeves are also acceptable. Women usually wear rash guards over their bikini top. Your rash guard can match your bikini bottom, but it doesn’t have to.  Keep playing with matching similar colors and mixing patterns. A wetsuit is not just a wetsuit.  They come in different thicknesses, styles and sizes, and have several attachments depending on the temperature of the water you will be surfing in.  Make sure you are going to be comfortable.  Go to the store and try the suit on.  Make sure that you can bend and stretch comfortably.  Ask for suggestions on the thickness which will be the best match for the water you will be surfing in. The colder the water will be, the thicker you want your wetsuit to be in order to hold in more water, which is heated by your body heat.  The weight, or thickness can vary in different parts of the suit.  A good example of a warm wet suit for cold water is a 6/5/4, meaning it is 6mm in the torso, 5mm in the arms and 4mm in the legs. Add a hood, gloves and boots for extremely cold water.

Now, please write a short abstract for it in Portuguese. Abstract:

Encontre a roupa de surf perfeita. Proteja a pele contra assaduras. Entenda um pouco de roupas de mergulho.


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Surf the line. Mount the line on your knees. Start from a sitting position (sitting on your foot which is on the line) and standing up. Then repeat sitting down. Yoga positions. This is hard. Do it slowly and maintain control. Jump forward on the line. Switch from one foot to the other. 180's, 360's. Do cartwheels. Hula hoop while you slackline.  Juggle while you slackline. Back flip off the line. This trick is easier than it looks. Practice on a trampoline first. Once you get that down, try it as a dismount, then try to land a back flip on the line.

Now, please write a short abstract for it in Portuguese. Abstract:

Quando você já for profissional no básico, experimente novos truques!


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Surfers spend a lot of time in the sun, leaving them with that sun-kissed look to their hair.  Even if you don't spend as much time at the beach, you can get this same look in the salon.  Go for an overall lightening, but avoid getting too platinum. Highlights are a great way to make you hair look like it’s been in the sun. It seems amazing that surfers can get out of the ocean and when their hair dries, it looks effortlessly amazing.  The secret here is the salt water.  You can get this effect of crunchy waves by using a sea salt spray on your hair.  Towel dry your hair.  Spray on some sea salt spray, scrunch your hair with your hands, and let it air dry.  There are several sea salt sprays available.  Choose the one which most appeals to you.  Another option is making your own sea salt spray by mixing 1 cup of hot water with 1-2 teaspoons of sea salt (not table salt) and 1 tablespoon of coconut oil in a spray bottle.  Shake it well for a minute or two and its ready to use. A popular style for surfer girls is mixing up bold colors and prints.  This make sure you stand out in the crowd and represent your own style.  Surfer bikini bottoms tend to have a mid-rise cut to them.  The tops are focused on staying on and usually have a sporty look like a criss-crossed back or racerback, similar to a sports bra.  When mixing and matching, try using different patterns with the same color scheme, or similar patterns in different colors.  Try wearing a solid bikini bottom in a bold color, and matching it with a printed bikini top. There are a lot of surf brands which have clothing lines.  Some of the most popular brands are Billabong, Hurley, Rip Curl, Quiksilver, RVCA, and O’Neill.  Roxy is a popular female clothing line which is an offshoot of Quicksilver.  These brands provide high fashion, and high quality swimwear, which will keep you in fashion and a durable suit. Consider wearing a tank sporting one of these brand names with your bikini top underneath. Layer your wrist with bracelets!  Don’t be shy about adding 7...

Now, please write a short abstract for it in Portuguese. Abstract:

Deixe o cabelo mais claro. Deixe as madeixas com a energia das ondas. Misture e combine biquínis. Compre as marcas de surf. Use acessórios. Mostre os pés!


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Surgery is the most accepted and widely used treatment for hernias. But, if you're not experiencing symptoms and the hernia can be pushed back (reduced), you may want to wait. Either way, make an appointment with your doctor to get a professional opinion. If you know you'd like surgery, but your doctor advises you not to, because there aren't symptoms, you do have the right to elective surgery for cosmetic purposes. If you decide on surgery, make an appointment with a surgeon. If you plan on surgery, you'll need to have lab work done: labs for your blood values (PT, PTT, INR, and CBC), electrolytes such as sodium, potassium and glucose levels, and an ECG for detection of any heart abnormalities. Make an appointment with your primary care doctor to arrange your tests and have the results sent to your surgeon. With laparoscopic surgery, you'll be given anesthesia orally to reduce your pain and discomfort. The surgeon will inflate your abdomen with air so the tissues are more spread out and easier to work with. Next, a surgical probe is used as a camera to guide other probes that can cut, remove, and stitch. The probe will push the herniated products back in place. The probe will also apply a mesh to reinforce the weak abdominal wall. This will prevent future herniations. The small incisions from the probes will be sutured (stitched) at the end.  Laparoscopic surgery is minimally invasive. It also leaves a smaller scar after surgery, causes less blood loss, and results in less pain following surgery. Laparoscopic repair is favored over the open procedure if the hernia is bilateral, recurrent, or femoral. If you choose to have open surgery, the surgeon will make an incision along the groin to open the area up. Once open, the surgeon will manually push the contents back into the abdomen and look for passage of flatus. Then, the surgeon will likely apply a mesh around the weak abdominal muscles or tie the abdominal muscles together. This will prevent future herniations. The incision will be sutured, or stitched, at...

Now, please write a short abstract for it in Portuguese. Abstract:

Discuta as opções com um médico. Faça uma cirurgia laparoscópica. Submeta-se à cirurgia aberta. Adote os cuidados necessários após a cirurgia. Limpe a lesão. Ao praticar atividades físicas, vá com calma. Fique atento às complicações.


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Surprisingly, short trips are generally the harder on your car and on the environment than long trips. Next time you only have a short distance to go, swap out your car for your feet or bike.  Ensure that children learn to ride a bicycle at a young age, as the benefits of bike riding far outweigh any risks.  Encourage schools to install bicycle racks so that more children can ride bicycles to school. Always wear a helmet and safety reflective gear when riding a bicycle. to commute for work or school to save gas. Coordinate with another person or 2 that you work or go to school with to set up a carpool. This can help the environment by saving on gas as well as maintenance on vehicles. Work with other parents in your  neighborhood to form a carpool to take the kids to school or extra-curricular activities.  Carpooling will also enable you to take the High Occupancy Vehicle (HOV) lane on a highway, which will usually save time and money on gasoline. If you live near your children's school, consider organizing a "walking school bus" instead of driving. Children walk or bicycle to school together in groups, supervised and guided by parents. Neighborhood parents can take turns leading the group. If you live in an area that has a bus, light rail, or subway system, consider taking this option to get to work, school or wherever you may need to go. Replacing car trips with public transport trips reduces congestion on roads and reduces the overall amount of gasoline that is used. Many bus systems in major cities operate diesel-electric hybrid buses, which further reduces harmful emissions. Make errand trips more efficient by planning out where you will go and hitting all of your stops in one trip. This will make your trip a little longer, but you will have fewer of them and won’t be driving the same path multiple times.  Don't forget to call ahead or check online to make sure you'll arrive during business hours and that what you want is available. When you can, simplify your purchases by checking their availability...

Now, please write a short abstract for it in Portuguese. Abstract:

Vá a pé ou de bicicleta para os destinos que sejam mais próximos da sua casa. Organize um sistema de caronas para ir ao trabalho, à escola ou à faculdade para poupar combustível. Use meios de transporte público para reduzir o impacto e o custo da locomoção. Organize as suas tarefas e combine o trajeto com outras pessoas para reduzir a poluição. Compre um carro elétrico ou híbrido se você quer um veículo novo. Viaje menos de avião.


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Surround yourself with things that cheer you up, your favorite images, mementos, plants, or books. Don't forget to improve your lighting. Some people that suffer from seasonal affective disorder experience symptoms of depression if they don't have enough sunlight. If you are in a dim room, open up a window for some natural light. Or, if you are using artificial light, try lighting a lamp or candle to cheer you up. If you are at work and in a poor mood, you can try to introduce things from home to make you feel more comfortable. These might be pictures or a certain air fragrance. You can even try bringing your favorite tea as a warm, soothing reminder from home. Even if your house doesn’t smell bad, a good smelling candle or favorite fragrance can lift your mood. Try aromatherapy, inhaling or topically applying essential oils, to cheer you up and reduce stress. Studies have found that lemon oil in particular elevates and improves mood, while bad smells in general make you feel tense, depressed, or angry. Researchers are uncertain about what makes essential oils and aromatherapy effective. But, they believe that receptors in your nose stimulate parts of your brain which control emotions and memories. Spend some time cleaning or re-organizing your home or office. Research has shown that having clutter in your apartment or at work can increase your stress level greatly which can bring down your mood. Try to declutter the space, which can reduce your stress level and improve your mood. Donate, throw out, or recycle things you no longer need or want. You might even find that organizing things to make them more functional may cheer you up. Color can greatly impact your mood. Consider painting a few rooms or adding decorative elements with a cheerful color to lift your spirits. Yellow is a good choice for brightening a space, while shades of pink might make you feel more playful. Don't think that you have to use the brightest, boldest shade of the color. Even a pale yellow can help you cheer up. Try balancing several...

Now, please write a short abstract for it in Portuguese. Abstract:

Torne o espaço mais confortável cercando-se de coisas que o animem, como suas fotos favoritas, lembranças, plantas ou livros. Perfume o ambiente. Limpe seu espaço. Decore com cores.


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Surrounding yourself with quality people is a good start towards finding a great guy. Don't tolerate any of the bad behavior in your friend group that you wouldn't want to see in a significant other. This makes you more likely to turn a friendship into a good relationship, or to meet good people that are friends with other good (and totally single) guys. If you're using a combination of bars and Craigslist, that's your main problem. Stop. Most of the "usual" places are where you're likely to find the most losers. Also: weddings, clubs, parties, the gym, etc. All those places where guys know you'll be looking for love. If you stick to the usual spots, you'll be more likely to meet guys looking to take advantage of you. Guys are much less likely to be looking to meet someone at charity events but such places are highly likely to attract guys with their priorities in the right place. Surprise a guy by sweeping him off his feet when he least expects it. A good portion of coupes meet at work. This is another place where guys will not come to prey, so you're know that you're probably safe. It's also a lot easier to gauge who's single! Well, of course, any place of worship will do. Exercise your spiritual side and invite the opportunity to meet a guy with his heart in the right place and with similar morals and ideas to you. If you're not the bible-thumping type, there are lots of churches with more laid-back attitudes that focus on inspiration and practical moral guidance. It seems silly, but just ask your friends for help. Ask them to set you up. Your social circle may have been milked dry, but all your friends know more people than just you. You may be surprised by what they can come up with.

Now, please write a short abstract for it in Portuguese. Abstract:

Comece com os amigos legais. Evite os locais em que você está procurando agora. Tente ir a eventos de caridade. Tente em seu trabalho. Tente na igreja. Tente perguntar aos amigos.


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Sustainable living is protecting the environment and community in which we live. Being responsible in buying and consumption can go a long way in making a better future for the next generation. There are a few simple things you, and your children, can do to live a more sustainable lifestyle. This is a simple way to live sustainably is to recycle glass, paper, and plastic. Many communities have recycling programs. Check with your garbage collection program to see if they have an option for you. Have your kids get involved by separating plastic, glass, and paper. Getting them to establish a habit early in life will help them continue the Boho ideals. This will less harmful on the environment and more healthy for you and your children. There are many easy recipes to create natural cleaners with many purposes around the home. For example, baking soda and vinegar make an excellent cleaning agent for carpet, glass, and general grime. This reduces waste and is a more renewable way to carry your groceries or purchases. Explain to your children the importance of reusing items. You can get them interested by having them paint on their own reusable bags! Make them unique and fun to use. Drinking from a plastic bottle can be very wasteful and produce a lot of garbage. Buying lunch every day can be very expensive and also produce a lot of garbage. By simply changing to a reusable water bottle and lunchbox, you are reducing your waste and saving money! Create unique lunch boxes for your children. They can help decorate them so that involved with sustainability and artistic expression. You and your children can grow your own food and learn respect for mother nature by planting a garden. If you do not have the green space, you can still grow an indoor herb garden. Teaching children to garden is a great way to teach them all sorts of things, from science to life to sustainability to nutrition! Modern technology can supplement the bohemian lifestyle well when it comes to sustainability. Renewable energy technology makes it...

Now, please write a short abstract for it in Portuguese. Abstract:

Seja sustentável. Recicle. Use produtos naturais em casa. Use sacolas reutilizáveis para as compras. Leve sempre uma garrafa d’água e uma lancheira com o almoço. Plante um jardim comunitário. Use energias alternativas.


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Sweat, bacteria on the skin, dead skin cells, etc. all clog pores and lead to acne. You can reduce the risk of acne by showering every day. You should also shower after a workout or any other sweaty activity since sweat is a huge contributor to acne. As with any product you use to help treat acne, find a product labeled as non-comedogenic, which means it won't clog pores. Brands such as Neutrogena, Cetaphil, and Olay all make gentle, non-comedogenic cleansers. You can also find store-brand equivalents. Ensure you choose a cleanser that doesn't have alcohol as well. Alcohol over dries and damages skin.  You can use the same acne cleansers on your back that are marketed for facial acne. Many of these contain benzoyl peroxide, salicylic acid, or alpha hydroxy acids that can help control acne by chemically peeling away dead and dying skin cells.  Always follow the directions on the product. Overusing a product won't lead to better or quicker results. Instead, overuse risks making the problem area worse.  Try products at low concentrations of the active ingredients first to ensure that your skin isn't too sensitive to the chemicals. If the product doesn't get the results you want nor does it irritate your skin, then you can try a product with a higher percentage of benzoyl peroxide, salicylic acid, or alpha hydroxy acids. Many people think you should apply a cleanser with an exfoliating applicator, but this just risks irritating the area more. Apply the cleanser gently with your fingers. You can also use a back-washer with a soft cloth for harder-to-reach areas of your back. You shouldn't scrub or scour at the skin. Instead, use a gentle circular motion to lather the cleanser on your back. Scrubbing can make current acne take longer to heal, and it can lead to permanent scarring. Scrubbing can also damage the skin and cause the bacteria loosened by breaking up pimples to infect other areas. Damaged skin is more prone to acne as well. Don't let anyone else pick at them either. This can also cause flare-ups, longer...

Now, please write a short abstract for it in Portuguese. Abstract:

Tome banhos todos os dias. Use um produto de limpeza suave. Aplique o produto de limpeza com os dedos. Faça movimentos circulares e não esfregue demais a pele. Não cutuque, estoure, esprema nem toque nos cravos. Proteja as costas do sol. Use roupas de algodão.


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Swedish goggles are an older style of water eyewear that are still popular with many swimmers. They feature eye cups molded out of hard plastic, with lenses that offer UV protection for outdoor swimming. Most pairs also have an adjustable nose strap that joins the eyecups together.  A 2-pack of Swedish goggles only costs about $15 USD on average, making them a more economical option if you’re not set on using top-of-the-line equipment. Swedish goggles have to be assembled prior to their first use. For this reason, they may be a little too complicated for small children.  One downside of Swedish goggles is that the hard plastic used in their construction makes them slightly less comfortable for prolonged wear. Racing goggles are made from lightweight, hydrodynamic materials and offer a perfect watertight seal every time. This emphasis on comfort will allow you to focus solely on swimming. As an added bonus, they come in an array shapes and sizes, so you’ll always be able to find a pair to fit your face.  A good pair of racing goggles can run you up to $50 USD, but keep in mind that when it comes to specialty sports equipment, you get what you pay for. Since they’re smaller than ordinary goggles, racing goggles may put more pressure on the eye sockets when used for long swimming sessions. Goggles with darkened lenses are the swimmer’s equivalent of sunglasses. Since they typically offer UV protection and an anti-fog coating, they’re useful for blocking out sunlight on bright days. If you tend to most of your swimming outdoors in the morning or afternoon, tinted lenses may be a smart choice.  You should be able to buy goggles with tinted lenses anywhere that swimming equipment and accessories are sold. Like sunglasses, darkened goggles aren’t meant for indoor use. Wearing them inside may make it harder to see your mark, the lane dividers, or other swimmers. Colored lenses let in varying amounts of light, which makes them well-suited for a wide range of conditions. Amber and yellow lenses, for example, are...

Now, please write a short abstract for it in Portuguese. Abstract:

Escolha óculos suecos para obter conforto por um preço menor. Procure óculos de competição para obter mais conforto e melhor desempenho. Use lentes tingidas para reduzir o reflexo. Experimente um par com lentes coloridas para melhorar a visibilidade em locais fechados. Compre óculos de grau se tiver necessidades especiais à visão.


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Sweep or blow away all the dirt and debris from the concrete steps. Also, make sure to cover up any nearby plants with a plastic covering like a tarp or trash bags. Remove toys, decorations, and nearby furniture as well. Mix them together in a plastic bucket until they are well-combined. The temperature of the water should be at least 105 degrees Fahrenheit (40.5 degrees Celsius). Alternatively, you can use a specially formulated concrete cleaner instead of the oxygenated bleach and water. You can find these at your local hardware store. Fill a tank sprayer with the solution. Working from the top down, use the tank to spray the steps with the solution, focusing on the stained areas. Once you have covered the whole area, let the solution set for 20 to 30 minutes.  Make sure the concrete steps are soaking wet to prevent the solution from drying up while it is setting. If the solution starts to dry, then just spray more solution onto the steps. You can purchase or rent a tank sprayer from your local hardware store. You can also use a push broom to do this. Working from the top down, scrub the steps until the dirt and grime are completely removed. Use a smaller scrub brush to clean small crevices and corners. Make sure to clean the steps evenly to avoid a patchy look. Fill a gallon bucket with clean, hot water. From the top of the stairs, pour the water down the steps to rinse them clean. Rinse the steps until all of the soap residue, dirt, and grime are removed. If the concrete steps are still dirty, then repeat steps one through five, or use a different method.

Now, please write a short abstract for it in Portuguese. Abstract:

Tire a sujeira da escada. Misture uma parte de água quente com uma parte de alvejante oxigenado. Aplique a solução na escada. Esfregue a escada com um escovão de cabo longo ou com uma vassoura. Enxágue a escada com água quente.


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Sweet persimmons are typically tomato-shaped, and often sold under the name Fuyu in the West. If your persimmon does not match this description, read the ID guide above. You won't enjoy it if you follow these instructions with the wrong type of persimmon. Sweet persimmons taste best when firm and crisp. A ripe persimmon is orange or deep orange-red.  A yellow persimmon is edible, but not fully ripe. Do not eat an unripe green persimmon, which will always taste astringent.  You can eat it overripe as well, with a spoon. This tastes different, but you might like it. Rub the persimmon clean under running water. The peel is edible, so wash it thoroughly. Using a sharp knife, cut off the leaf-like flower and stem. Slice the persimmon into thin wedges or slices, as you would a tomato. The skin is edible and usually thin. If you prefer to peel it, briefly immerse the whole fruit in hot water. Remove with tongs, then peel. This is the same process as blanching tomatoes. A sweet persimmon should be firm and crisp, with a sweet flavor. If there are seeds, remove and discard them.  Try adding lemon juice, or cream and sugar.  For more uses, check out the recipes below.

Now, please write a short abstract for it in Portuguese. Abstract:

Confirme que o caqui é doce. Coma enquanto ele estiver firme e laranja. Lave o caqui. Tire as folhas e fatie. Coma cru.


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Sweet potatoes and yams are forgiving vegetables, so you can cook them at temperatures ranging from 375-450°. This means you can place them in the oven while  you cook other food.

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Sweet potatoes come in varied shapes and sizes. For noodles, however, favor longer, thinner ones that are relatively uniform in thickness from end to end. As a model, pick those that most closely resemble zucchinis. The more uniform your sweet potato is in thickness, the more uniform your noodles will be. Expect the flesh of these to be more brittle. This means that it’s more likely to break apart, so steer clear of them in order to avoid noodles that snap in two. Discard any sweet potatoes that:  Have dark spots on the skin.  Have any growths developing on the skin. Feel soft to the touch. Leak moisture and/or feel damp. Remember: you don't want to use overripe sweet potatoes for this, so for the best results, make your noodles right after purchase. Otherwise, expect them to last between three to five weeks when stored in the pantry. So err on the side of caution and make your noodles within the next three weeks. If needed, you can store them in the fridge to make them last longer. Refrigeration should make them last between two and three months.

Now, please write a short abstract for it in Portuguese. Abstract:

Escolha batatas-doces mais finas e compridas. Evite batatas muito maduras. Prepare-as em até três semanas no máximo.


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Swelling that doesn’t impede your ability to breathe should respond to at-home treatment. If it doesn’t get better after a few hours or starts to get worse, you should seek medical assistance. The doctor can prescribe a stronger treatment, such as corticosteroids.  You should also see the doctor if you’ve never experienced swelling before. Seek emergency medical care if you’re having trouble breathing, have abnormal breathing sounds, or feel faint. These medications reduce inflammation in your body, which in turn reduces swelling. They’re often used after antihistamines alone have been ineffective at reducing swelling.  For example, your doctor may prescribe prednisone. Corticosteroids can have side effects, including fluid retention that can cause swelling, high blood pressure, weight gain, glaucoma, mood issues, behavioral issues, and memory problems.  For a severe reaction, the doctor may administer corticosteroids via an IV.  Follow all of your doctor’s instructions for taking your medication. to discover your triggers, if necessary. Your doctor may order allergy testing. If this occurs, you’ll visit an allergy specialist. A nurse will scratch your skin with a small amount of various allergens. They’ll then monitor your reaction to each substance to see if you are allergic.  Your specialist will evaluate your test results. Based on this information, the specialist can recommend good treatment options for you, such as avoiding your triggers and possibly getting allergy shots.  A single reaction, especially if it's mild, may not warrant testing or regular treatment. A severe reaction, though, or reactions that occur enough to disrupt your daily life should be tested.

Now, please write a short abstract for it in Portuguese. Abstract:

Vá ao medico se o inchaço persistir e for grave. Peça ao médico um corticosteroide oral. Faça um teste de alergia para descobrir a que você é alérgico.


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Swimming in natural bodies of water can be fun, but present their own risks. Know what the greatest risks are for the area you are swimming in. If it is available always swim with a lifeguard present. They are trained to look for danger and provide assistance. If you are swimming in the ocean these can be very serious threats. Riptides form when part of the sandbar gives way and water rushes out into the ocean. If you are caught in a riptide swim parallel to the shore until you are out of the pull of the riptide, and then swim diagonally to shore. It will prevent head injuries due to unseen rocks or hazards. You should also test the water's temperature before entering. Even on a warm day a deep lake can be cold enough to induce hypothermia. Moving water has a remarkable ability to overwhelm even the strongest swimmer. If a river appears to be running quickly you need to be very cautious about entering as the current could easily present a hazard. If you find yourself in a fast moving current, float on your back with your feet pointing downstream, and your head pointing up stream. Your feet will absorb any impacts from unexpected obstacles. When the current slows down , swim diagonally to shore.

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Conheça bem o ambiente à sua volta. Sempre que possível, nade somente na presença de salva-vidas. Fique atento às ondas e correntes de retorno. Entre em rios, lagos e cachoeiras com os pés. Nunca nade contra correntes fortes.


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Swipe down from the top of the screen, then tap the "Settings" gear in the top-right corner of the drop-down menu. On some Android models, you'll have to swipe down using two fingers. It's near the top of the page. On a Samsung phone or tablet, tap Connections instead. You'll find this in the middle of the page. On a Samsung Android, tap Mobile Hotspot and Tethering instead. It's in the middle of the page. On a Samsung, tap the white "Mobile hotspot" switch to enable the hotspot. You can then adjust the password by tapping Password, entering a new one, and tapping SAVE. Once you're done, skip ahead to the "Open your computer's Wi-Fi settings" step. Fill in the following fields:   Network name — The name that your Android will display in your computer's wireless network area.  Security — Select a WPA2 option from this menu.  Password — The password that you'll use to log in. It's at the bottom of the menu. Doing so should return you to the Hotspot & Tethering page. This is at the top of the Hotspot & Tethering page. The switch will turn blue. Your Android should now be outputting a Wi-Fi signal. Click the Wi-Fi icon, which resembles a set of signal bars, in the lower-right corner of the screen. A pop-up window will appear. You may first have to click ▲ here to see the Wi-Fi icon. It should be in the pop-up window. Type in the password that you created during the setup, then click Connect or press ↵ Enter. If you didn't create a password during setup, your hotspot network's password will be listed on the hotspot's page in your Android's Settings. You may need to tap the hotspot's name to view the password. Once your computer connects to the network, you'll be able to browse the Internet as usual.

Now, please write a short abstract for it in Portuguese. Abstract:

Abra o aplicativo "Configurações" no Android. Toque em Rede e internet no topo da página. Toque em Ponto de acesso e Tethering próxima à metade da página. Toque em Configurar ponto de acesso Wi-Fi no meio da página. Configure o ponto de acesso no Android. Toque em Salvar no final do menu. Deslize a chave branca "Ponto de acesso Wi-Fi" para a posição "Ligado". Abra as configurações de Wi-Fi do computador. Clique no nome do seu dispositivo Android. Digite uma senha. Aguarde até que a rede seja conectada.


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Swipe down from the top of the screen, then tap the gear-shaped Settings icon in the top-right corner of the resulting drop-down menu. On some Androids, you may have to use two fingers to swipe down. It's at the very bottom of the Settings page. You may first have to tap System at the bottom of the menu. Depending on your Android's manufacturer, this option's location will vary; scroll down until you find the "Serial number" heading on the "About phone" page. On some Androids, you may have to tap Status to see the "Serial number" heading. Some Androids may also require you to tap the "Serial number" heading in order to view the number. The serial number is a combination of letters and numbers to the right of the "Serial number" heading.

Now, please write a short abstract for it in Portuguese. Abstract:

Abra o aplicativo "Configurações" no Android. Toque em Sobre o telefone no final da página "Configurações". Procure pelo cabeçalho "Número de série". Confira o número de série.


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Swipe down from the top of your Android's screen to bring down the notifications panel, then tap SAFE MODE or a similarly titled option. This will typically cause your Android to exit Safe Mode, though it may restart in the process. Not all Androids have this option. If you don't see a SAFE MODE option in the panel, just go to the next step. Press and hold the "Power" button, then tap Restart or Reboot in the pop-up window. This will almost always cause your Android to exit Safe Mode. If your Android restarts still in Safe Mode, proceed to the next step. To do this, you'll turn your phone off and wait for a few minutes before turning it back on:  Press and hold the "Power" button. Tap Shut down  Leave your phone off for a few minutes. Press and hold the "Power" and "Volume Down" buttons at the same time to restart your phone from the cold shut-down. lear your Android's cache. This will remove all of the temporary files associated with your Android's startup, as well as any apps on your phone or tablet. If you recently installed an app, it may be the reason that your Android is stuck in Safe Mode. Delete any apps that you recently installed, then try to restart your Android. . If nothing else will work, you may need to reset your Android to factory settings. This will wipe your current data from your Android, so make sure you've backed up your Android before resetting your Android. If this doesn't solve your Safe Mode woes, you'll need to take your Android into a tech department for diagnosis.

Now, please write a short abstract for it in Portuguese. Abstract:

Use o painel de notificações. Reinicie o dispositivo Android. Desligue o dispositivo e aguarde alguns minutos antes de ligá-lo novamente. Ligue-o novamente com o botão "Reduzir volume" pressionado. Limpe o cache do Android Tente desinstalar aplicativos instalados recentemente. Restaure o Android


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Swirl the broccoli around the bowl a few times to loosen any larger debris, and then let the vegetable sit undisturbed. While it’s soaking, you can prepare other parts of your meal. A vinegar bath takes slightly longer than a cold water bath, but can be more effective at removing pesticides and bacteria than water alone.

Now, please write a short abstract for it in Portuguese. Abstract:

Coloque o brócolis na mistura de vinagre e deixe de molho por 15 a 20 minutos.


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Swiss Army Knives are made of stainless steel, which is much more water-resistant than regular steel. However, if you get them wet, it's still best to dry them relatively quickly. If you get your knife wet: dry off every tool and the base as fast as you can. Dry it by hand, and then let it sit out to dry more thoroughly. Let it sit open for 10-30 minutes. Place a dollop of lubricating multitool oil on the blade joint when the blade is starting to stiffen. Your manual will tell you how to oil and repair it. . The sharpening technique will differ slightly for straight blades and serrated blades. Use the "straight cut" method for the standard Swiss Army knife.   Straight cut: Sharpen your blade using a whetstone at an angle of 15-20°. This will result in a cutting angle of 30-40°. If you are sharpening on a grinding wheel, make sure to cool the metal with plenty of water. This might help avoid high temperatures and damage to the blade. Serrated cut: Hone the blade with a sharpening stone. Pull it across the flat side of the serrated cut at an angle of 15-20°.

Now, please write a short abstract for it in Portuguese. Abstract:

Deixe as ferramentas sempre secas. Cuide das lâminas regularmente. Aprenda a afiar.


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Switch off your computer. Trace the connection of your mouse to the CPU or monitor. Carefully remove the cord from the computer port. If your mouse is wireless, simply remove the USB from the port. You can use water or a mild cleaning agent, such as window cleaner. Apply a small amount to the cloth. Aim for damp, not dripping. Wring out any excess moisture. Run the damp cloth over the surface. Focus on any dirt or grime that has accumulated. Apply gently pressure, moving in a back-and-forth motion until the dirt is gone. Look for any buildup of dirt or grime around the wheel area. Gently insert a toothpick between the scroll wheel and the slot it rests in. To avoid breaking the toothpick, don't apply too much pressure. Scrape outward to remove the buildup. Wipe away any excess that falls on the outside of the mouse. You could use your fingernails instead of a toothpick. Use a separate clean cloth for this step. Make sure it's free of lint to avoid new dirt buildup. Rub the exterior of the mouse until it's completely dry. Flip the mouse so that the bottom of it is facing up. Turn the cover counterclockwise and remove it from the mouse. Cup your free hand. Flip the mouse one more time so that the trackball falls into your free hand. Direct it over the surface of the trackball surface and into the trackball well. This will help to loosen any dirt or debris. If you don't have too much buildup, this might take care of the entire cleaning. Use a dry cloth or tissue for this step. Move over the surface of the trackball. Focus on any stubborn dust or grime that the compressed air didn't remove. Study the interior of the mouse for a few seconds. Look for three rollers that control the motion of the trackball. Often, dirt and grime accumulate on these rollers and cause the trackball to stick.You can remove this buildup by:  Wiping it off with the cloth. Scratching it off with your fingernails, if they're long enough. Scraping it off with tweezers. Drop the trackball into the well. Place the cover on top of the...

Now, please write a short abstract for it in Portuguese. Abstract:

Desconecte o mouse. Umedeça um pano limpo. Limpe o exterior do mouse. Se for o caso, limpe o botão de rolagem. Seque a parte exterior do mouse. Tire a bola de comando. Borrife ar comprimido no mouse. Limpe a bola de comando. Tire a sujeira das peças que seguram a bola de comando. Remonte o mouse. Reconecte o mouse.


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Switching to any new diet or eating pattern will most likely require that you prep your kitchen and re-stock your pantry and refrigerator with new or different types of foods.  Purchase a variety of seafood each week.  Keep frozen seafood, canned tuna or salmon or frozen salmon or tuna burgers on hand as well.  They have a longer shelf life and can be used in a pinch or when fresh seafood isn't available. You might also want to consider purchasing special kitchen tools or equipment.  For example, a fish filleting knife, fish spatula or boning tweezers; however, these aren't necessary for general seafood preparation. Purchase spices or seasonings that complement seafood well.  For example, Old Bay is a mixed seasoning blend designed for fish and shellfish.  It's a quick all-in-one spice that will boost up the flavor of your dishes. In addition, stock up on fresh fruits, vegetables and whole grains so you have all the food groups to make well-balanced meals. .  If you're busy or on the go, prepping weekly meal plans can help you easily implement a pescetarian diet.  Take an hour or two each week and write out each of your meals.  Then, write up a grocery list of all the items you need to purchase that week.  It'll help keep you on track and minimize the time you spending shopping and looking for items in the store.  Find meals that can be prepared in advanced.  If your weeknights are busy, doing some meal prep on the weekends or during your free time can make weeknight dinners a breeze.  Prepare lunches or parts of your dinners ahead to cut down on cooking time. Creating meal plans in advance can also help cut down on costs.  You'll buy the items that you need and skip purchasing things you think you need but already have at home. Breakfast ideas can include:  whole wheat English muffin with an egg and cheese; an individual low-fat Greek yogurt with fruit; or high-fiber, high-protein cereal with almond milk. Lunch ideas can include:  grilled salmon over a spinach salad; two grilled shrimp and vegetable soft...

Now, please write a short abstract for it in Portuguese. Abstract:

Prepare sua cozinha. Planeje as refeições da semana. Experimente receitas pescetarianas. Incorpore proteínas vegetais.


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Switching to smaller portions is a quick and easy way to control your calorie intake and consume less sugar. Plus, it’s better to eat 6 small meals rather than 3 large meals. Eating several meals spreads out your carbohydrate and sugar consumption throughout the day. Use smaller dishes to make it look like your portions are larger than they are. For example, a smaller plate will fill up quicker than a large plate, tricking your eye into seeing more food. A high fiber diet helps keep your blood sugar from spiking and dropping. It can also help you feel full. Luckily, diabetes-friendly foods like vegetables and whole grains are also high in fiber!  Great sources of fiber include vegetables, legumes, and whole grains. To meet your daily fiber recommendations, you should eat 21-25 grams of fiber if you’re a woman, or 30-38 grams of fiber if you’re a man. Fill most of your plate with vegetables or legumes, saving a small space for a lean protein. These foods help stabilize your blood sugar levels. Plus, they’re full of nutrients and low on calories!  Great vegetable choices include leafy greens, broccoli, cauliflower, celery, green beans, cucumber, Brussels sprouts, asparagus, squash, and root vegetables. Legumes include foods like beans, lentils, and nuts. Although you need to watch your carb intake, carbs are still an important part of your diet. You can still eat carbs with every meal as long as you opt for complex carbs, which digest slowly. Because they break down slowly, complex carbs don’t spike your blood sugar as much as simple carbs.  Good carb options include beans, brown rice, whole grain pasta, sweet potatoes, and potatoes with their skin. Simple carbs include things like baked goods, candy, processed foods, and sweetened foods or drinks. Cut these foods out of your diet to help keep your blood sugar levels stable. Get most of your protein from fish, tofu, legumes, and nuts. Fish and plant-based proteins are easier for your body to digest, so they don’t stay in your system for as long. Additionally,...

Now, please write a short abstract for it in Portuguese. Abstract:

Diminua o tamanho das suas refeições. Ingira muitas fibras para controlar a sua glicemia. Coma legumes e vegetais sem amido em todas as refeições. Ingira carboidratos complexos e corte os simples. Ingira 85 g de proteínas magras em cada refeição. Limite o consumo de carne, pois ela afeta a glicemia por mais tempo. Incorpore gorduras saudáveis (monoinsaturadas e poli-insaturadas) à sua alimentação. Pare de consumir bebidas com açúcar. Só tome álcool quando você estiver comendo.