wo fndfyda ldka;djka fi!LH iïmkak wdydr fõ,la ie,iqï lsÍug leue;a;la olajhs' ta fi!Äh iïmkak wdydr fõ, úgñka tl;=jla iys; wydr fõ,la úh hq;=h' iEu jhia" nr yd l%shdlrlï j, ksr; fjk úúo uÜgfï fi!Äh ;;aj we;s wh iy úúo f,v iy .eg¨ je<elaùu i|yd úgñka mßfNdackh l< hq;=hs'
úgñka hkq YÍrfha úúo ld¾hhka iy úúO m%foaYj,g Woõ lrk ldnksl ixfhda. fõ' úúO úgñka ioyd tla tla ksYaÑ; ld¾hhka fyda ld¾hhla we;' w;HjYH úgñka W!k;djhka iuyr nrm;, fi!Äh .eg¿ i|yd fya;= úh yel'
1' úgñka A
úgñka A j, m%;sTlaisldrl .=K wvx.= fõ' ish¿u jhia ldKav j, ldka;djka weglgq" o;a" uDÿ mgl" Yla;su;a lsÍugo" ksoka.; frda. wjodku wvq ùugv iy fmkSu j¾Okhg o úgñka A fya;=õ fõ' ;jo jhig hEfï l%shdj,sh ukao.dó lsÍu iy m%;sYla;slrK moaO;sh j¾Okhg n,mdhs'
úgñka A nyq, wdydr f,i lerÜ" lekagÆma" jÜglald" ;lald,s" flduvq" fmar" lsr," mefmd,a" r;= ñßia" ksú;s" ì;a;r" lsß iy OdkH j¾. we;=<;a fõ'
2' úgñka B2
Riboflavin f,i y÷kajk" úgñka B 2 hym;a fi!Ählg" Yla;sh kexùug" ysß jeàu" ldxidj" udkisl wd;;sh yd f;fyÜgqjg iy m%;sYla;slrK moaO;sh j¾Okhgo WmldÍ fõ'
úgñka î 2 l ta W!k;djh mßjD;a;Sh n,mdk yd iqÿue,s weia yd Èj" W.=f¾ wudrej" uqLh jK" f;d,a u; bß ;e,sï" úh<s flia" /,s yd ìì,s ifï we;s úh yels mar;sYla;slrK moaO;sh yd iakdhq ld¾hhka n,mEï l< yelsh'
úgñka î 2 fmdfydi;a jQ wdydr iuyr bkaoaßh uia" Öia" lsß" fhda.Ü" fld< t<j¿" hSiaÜ" ì;a;r" Odkah j¾." Odkah j¾." fidahd fndaxÑ" wdukaâ" weg j¾. iy y;= h'
3' úgñka B6
The Pyridoxine f,i y÷kajk úgñka B 6" m%;sYla;SlrK moaO;sfha m%;sfoay i|yd w;HjYHhu úgñka j¾.hla fõ' fuu iqúfYaI úgñka wfkla w;g" wjmd;h" yDo frda. iy u;lh jeä lsÍug Wmldr lrk w;r YÍrfha fydafudak ksIamdok yd fud<h ridhksl øjH ksYamdokhgo fnfyúka wjYH fõ'
tfukau th Tnf.a reêrfha iSks uÜgu md,kh lsÍugo" .eì‚ ldka;djkaf.a WoEik f,v frda. j,ska ñfokakgo úgñka B 6 iu. wdydr wkqNj l< yel' YÍrh ;=< úgñka B 6 fkdue;s ùu kSrla;sh we;s ùug fya;= fõ'
úgñka B 6 we;s wdydr f,i iuyr OdkH j¾." w,s.eg fmar" flfi,a" uia j¾." fndaxÑ" ud¿" weg j¾." îc yd úh,s m,;=re .; yel'
4' úgñka B7
The Biotin f,i y÷kajk úgñka B7" iෛ, j¾Okh yd ixYaf,aIK i|yd wjYH fõ'fuu úgñka ysiflia yd iu" wiaÓ j¾Okhg" weg ñÿ¿ iy YÍrhg wjYH fldf,iagfrda,a uÜgu mj;ajd .ekSugo Wmldr lrhs'
kuq;a úgñka B7 ys.hla b;d ÿ¾,N jk kuq;a we;s jqjfyd;a l=IaG frda." widukH yDo l%shdldÍ;aj" rla;ySk;djh" yd uDÿ wjmd;h jeks ;;ajhka we;s úh yel'
úgñka B7 we;s wdydr f,i iuyr ud¿" n;," wdukaâ" lerÜ" flfi,a" lekagÆma" ly m,;=re" fld< meye;s fld< t<j¿" mßmamq" ÿUqre iy,a" .ïñßia" gqkd" fidahd fndaxÑ" lsß" Öia" fhda.Ü .; yel'
5' úgñka B9
fuh yDo frda." wêl reêr mSvkh" udkisl wjmSvkh" ms<sld iy u;lh wysñ ùï jeks ;;ajhka je<elaùu Wmldr jk w;r iEu ldka;djla i|ydu w;HdjYH fõ' th o fud<fha fi!LH yd fi,shq,¾ l%shdldÍ;ajh jvd;a jeä lrk w;r .¾NkS iufha§ l<, j¾Okhgo fnfyúka WmldÍ fõ'
úgñka B9 iys; wdydr f,i w÷re fld< yß; t<j¿" foys hqI" flduvq" iafg%dafnß" rks, l=,hg wh;a fnda." fndaxÑ" fmdaIK hSiaÜ yd ì;a;r ,ndy; yel'
6' úgñka B12
iEu ldka;djla .; hq;= ;j;a w;HjYHu úgñka j¾.hla fõ' idukH iෛ,j, j¾Okhg yd fm%dàka ixiaf,aIKh i|yd jeo.;a jk B12 yDo frda." u;lh wvqùu yd kSrla;sh je<elaùugo WmldÍ fõ'
;jo wjmd;h m%;sldr yd fi!Äh iïmkak iakdhq moaO;shlg yd fud<fha l%shdldÍ;ajh mj;ajdf.k hdug fnfyúka odhl fõ'
úgñka B12 W!k;djhka Èj iy uqL oeú,a, jeks ;;ajhkag fya;= fõ'
úgñka B12 i|yd fyd|u wdydr f,i iuyr Öia" ì;a;r" ud¿" uia" lsß" fhda.Ü .; yel'
7' úgñka C
m%;sYla;sh nQiagrhla f,i y÷kajk úgñka C ldka;djka i|yd fndfyda fi!LH m%;s,dN f.k foa' mgl j¾Okhg" ms<sld" yDo frda. yd we;eï j¾.j, mgl ydks wjodku wvq lrhs' ;jo" r;= reêr iෛ, f.dvke.Sfï§ m%Odk ld¾hNdrhla bgq lrhs'
úgñka C-fmdfydi;a wdydr f,i grapefruits" lsú" fodvï" .ïñßia" w¾;dm,a" iafg%dafnß" yd ;lald,s .; yel'
Èklg ,nd.; hq;= ;j;a úgñka j¾."m%udkhka iy wydr we;=,;a j.=jla'
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