nyq;rhla leu;s jhig fkdhd bkak' Thd, oel, we;s iuyrekag jhi 40 mek,;a lshkak neye Tyqkaf.a jhi 40hs lsh,' yßhg Tyqkaf.a fmkqu wjqreÿ 30 fha ;reK ;reKshka jf.a' fudllao fïfla ryi' Thd, fkdokakjd Wkdg Thd, .kakd laIKsl wdydr Thd,f.a YÍrfha we;sjk uqla; LKav jeä lrkjd' tu.Ska YÍrfha ffi, blaukska úhm;a fjkjd' wms n,uq fï uqla; LdKav WodiSk lrjk m%;sTlaisldrl iys; foaYSh ryia álla'
kejqï m,d j¾. wfma wdydrfha wksjd¾hh wx.hla nj Tn okakjd' fuu fld<j,ska fld< le| yod.;a;du th ffoksl wdydr fõ,la úÈhg;a fhdod .kak mq¿jka' fld< le| b;du rij;a jf.au .=Kodhl wdydrhla' ojfia ´kEu wjia:djl§ fld< le| wdydrhg .kak mq¿jka' úfYaIfhkau Wfoa wdydrh i|yd fmdaIHodhl ieye,aÆ wdydrhla fjkjd
kejqï m,d j¾. wfma wdydrfha wksjd¾hh wx.hla nj Tn okakjd' fuu fld<j,ska fld< le| yod.;a;du th ffoksl wdydr fõ,la úÈhg;a fhdod .kak mq¿jka' fld< le| b;du rij;a jf.au .=Kodhl wdydrhla' ojfia ´kEu wjia:djl§ fld< le| wdydrhg .kak mq¿jka' úfYaIfhkau Wfoa wdydrh i|yd fmdaIHodhl ieye,aÆ wdydrhla fjkjd'
fmdaIK ix>gl
fld< le|j,g fhdod .kakd úúO kejqï fld< j¾.j, fndfyduhla fmdaIK ix>gl wvx.= fjkjd' fïjdfha le,ßuh w.h yd fïo mj;skafka b;d wvqfjka' fï ksid ;rndre whg;a" yDo frda.Ska jeks whg;a wdydrhla f,i b;du iqÿiqhs' kuq;a fm%daàk" hlv" le,aishï jeks fmdaIK fldgia wêlj ;sfnkjd' WodyrKhla jYfhka lrmsxpd fld< .%Eï 100l le,aishï ñ,s .%Eï 830la muK ;sfnkjd'
óg wu;rj úgñka iS" úgñka fla" carotenoids yd folate jeks ix>glo ie,lshhq;= m%udKhla wvx.= fjkjd' fï ksid fld<le| b;du .=Kodhlhs' fld< le|j, fl¢;s úYd, jYfhka wvx.= fjkjd' ta ksid wdydr ud¾.fha ms<sld we;sùu j<lajkj jf.au u,noaOh jeks iq,n frda.dndO myiqfjka j<lajkjd'
fld< le|j,g fmd,alsß;a tl;= lrk ksid tys we;s f;,a iu. fïofha Èhjk úgñka ï jeks ix>gl myiqfjka wjfYdaIKh fjkjd' fmdaIK .=Kh;a jeäfjkjd' idudkHfhka fld< le| fldamamhla fndkafk ls;=,a yl=re;a tlal' túg fld< le| ;j;a rij;a fjkj ú;rla fkfjhs .=Kh;a jeä fjkjd'
ifï meyem;a njg
fld< le|j, m%;sTlaisldrl úYd, jYfhka wvx.= fjkjd' fïjd u.ska YÍrfha we;sjk uqla; LKav WodiSk lrkjd' ta ksidu jhig hEfï§ YÍrfha we;sjk úm¾hdi md,kh lr ksfrda.S meyem;a YÍrhla ,ndfokjd' iu meyem;a fjkjd' jhig hEu ksidu we;sjk frda. iE§u mud lrkjd' Tng ;reK fmkqula ,nd fokjd' fï ish,a, we;slrk fld<j, we;s ridhk LdKavh *Sfkda,Sk ixfhdack lsh, ye¢kafjkjd' fujeks ixfhda. 8"000la muK kejqï fld<j, ^m,d j¾.j,& wvx.= fjk nj fidhd f.k ;sfnkjd'
iqÿiq fld<j¾.
wdydrhg .kakd fndfyduhla fld< j¾. m,d j¾.j,ska fld< le| yokak mq¿jka' uql=Kqjekak" idrK" rKjrd" fmd,am,d jeks ´kEu Ydl j¾.hla fhdod .kak mq¿jka'
tfy;a iu meyem;a lsÍug;a ksfrda.Slu wdrlaId lsÍug;a jf.au ;reK fmkqu /l .ekSug;a úfYaI fld< j¾. lSmhla fhdod .kakj' tajdkï yd;djdßh fld<" f.dgqfld<" lrmsxpd fld<" bruqiq wdÈhhs'
fld< le| iE§u
úfYaIfhka r;=lel=¿ yd,a fld< le| i|yd iqÿiqhs' wjYH kï uqx weg jqjo fyd|hs' óg wu;rj Ækq iaj,amhlao tl;= lr rih jeä lr.; yelshs' rih yd .=Kh ;j;a jeälr .ekSug b`.=re lene,a,la yd iqÿ¿EKq ìla lSmhlao tl;= lrkak mq¿jka' iuyr wh W¿yd,a weg iaj,amhla tl;= lrkj' W¿yd,a jeämqr oeófuka ;s;a; ri;a we;sfjkak mq¿jka nj u;l ;nd .kak' fld< le| ms<sfh, lsÍfï§ u| riakfhka ;eïîu jeo.;a jf.au ueá n÷kl ms<sfh, lrkafka kï jvd iqÿiqh'
idok l%uh
1' m<uqj fyd¢ka fidaod ms<sfh, lrk ,o kejqï fld< wjYH m%udKh jxf.ähl oud fldgd hqI ñßld .; hq;=hs' fmd,alsß iaj,amhlao wjYHhs'
2' j;=r wjYH muKg oud lel=¿ yd,a Whd .kak' thg fmd,alsß iaj,amhlao oud r;a lr .kak' b`.=re lene,a,la yd iqÿ¨kq ìla tl follao tl;= lr .kak' fuu ñY%K fyd¢ka bÿKq miqj yekaolska ìla weg fyd¢ka fmdälr .kak'
3' wjidkfha§ fld< j¾.h fldgd ñßld.;a hqI fyd|g tl;= lr úkdä 1la 2la muKla ;nd ìug ndf.k u|la isis,a fjkak ;nkak' ÆKq iaj,amhla tlalr u| riakh we;súg yl=re iuÛ wdydrhg .; yelsh' fld< le| tl;= lr jeä fõ,djla ;eïîfuka j<lskak' fufia idod.;a fld< le| b;d m%KS; fukau .=Kodhl wdydrhls'
ldka;djkaf.a rej /l .ekSu i|yd Èkm;d jqjo wdydrhg ms<sfh, lr.; yels fld< le| j¾. lSmhla fjhs'
bruqiq fld<le|
b;d iqj|j;a bruqiq fld< le| u`.ska YÍrh isis,a lrkjd' jeämqr oyÈh ouk whf.a tu ;;a;ajh wvq lrkjd' YÍrfha oeú,a, ke;s lrkjd' wdydr reÑh jeälr ks;r we;sjk msmdih ikais|jkjd' ldka;djkaf.a Timaùfï§ wêlj reêr msgùu md,kh lrkj' óg wu;rj bruqiqj, wlaud ffi, wdrlaId lsÍug fukau Tnj ms<sldj,ska j<lajd .ekSfï yelshdjlao ;sfnkjd'
f.dgqfld< le|
f.dgqfld< nqoaê j¾Ok o%jHhla f,i m%lghs' tfiau jhig hEfï fõ.h wvq lrkjd' YÍrh meyem;a lrkjd' tfukau zridhkZ .=Kfhka hqla;hs' úfYaIfhkau f.dgqfld<j,g YÍrh mDIaÀu;a lrkak mq¿jka' fud<fha l%shdldß;ajhgo f.dgqfld<j, n,mEula ;sfnkjd'
yd;djdßh fld<le|
yd;jdßh u.ska YÍrh ksfrda.S lrkj' jhig hEu;a iu. we;s jk YdÍßl fjkialï m%udo lrkjd' YÍr Yla;Ska j¾Okh lrkj' YÍr oeú,a, ke;s lrkj' ldka;djkaf.a Timaùfï§ wêlj reêr msgùu md,kh lrkj' úfYaIfhkau ldka;d frda. i|yd b;d iqÿiqh' fuu.ska msßñkaf.a ,sx.sl Yla;Ska j¾Okh lrkj' YÍrfha m%;sYla;sho jeäÈhqKq lrkj'
lrmsxpd fld< le|
lrmsxpd fld< le| b;d iqj|j;ah' wdydr reÑh jeä lrkjd' wdydr Èrùugo blauka lrkjd' by; i|yka fld< le|j, wvx.= .=Kj,g wu;rj reêr.; fldf,iagfrda,a wvq lsÍug yelshdj lrmsxpdj,g ;sfnkjd' tu ksid wê reêr mSvkh" yDohdndO fukau ;rndre whg;a lrmsxp fld< le| úfYaIfhkau .=Kodhlhs'
fï wkqj wmg tÈfkod wdydrh i|yd fld<le| .ekSfuka fmdaIK wjYH;d iïmQ¾K jkjd fukau YÍr nr wvq lr .ekSug" iu meyem;a lr.ekSug yelshdj ,eîu fukau ;reK ksfrda.S YÍrhla ,nd .ekSugo yels nj Tng fmfkkjd we;'
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