pashon

Tn;a meIka fndkak mqreÿ jqfkd;a Tng;a fukak fï úYañ; m%;sM, wksjd ,efnkjd' 

 



meIka Passiflora edulis" íriS,h" mer.=fõ yd wd¾ckaákdj" meIka u,a foaYSh l ñÈ je, úfYaI meñfKkafka' wo th ksj¾;k iy Wm ksj¾;k foaY.=Khla iys; fndfyda rgj, jd‚c j.d flf¾' th uy;a me‚ri yd tangy rih we;s b;d wefrdaueál m, fõ' meIka îc f.dvla iuÕ pulpy wNahka;r we;' úg mßK;" Tjqkaf.a l< ndysr úúO u; mokïj ly mdg fyda oï mdáka tkak mq¿jka'

meIka m<;=r
oï meye;s tla b;d wefrdaueál jk w;r Yla;su;a rih jk fyhska f.da,avka fyda ly meIka *DDÜ jeä fnd,a yd wdï,sl rih we;' fuu m,;=re mq¿,a f,i i,do" w;=remi § fldlafÜ,a ñYar m<;=re m,ama iy" rildrl ksfhdað;hd o" hqI iajrEmfhka mßfNdackh lrhs' j¾K u; fï m, fmdaIK wka;¾.;h ;=< iq¿ fjkila we;' wms Tng meIka i|yd fmdÿ iy idudkahfhka ms<s.;a marñ;Skag f.k taug W;aidy lrkq we;'

meIka m<;=re fmdaIK w.h

meIka b;d fmdaIahodhS m, jk w;r úgñka iy Lksc oarõh ´kE ;rï wvx.= fõ' fmdaIK igyk my; i|yka fuu rij;a i;=gla fiajh .a?ï 100 la § fmdaIah mod¾: marudKh iy iudkqmd;hka lshfjkqfha wka;¾.;j we;s'

n,Yla;s 97 Kcal
ldfndayhsâf¾g 23"38 .a?ï
wdydr md,k *hsn¾ 10"40 .a?ï
fïo .a?ï 0'70
 mafrdaàka 2'20 .a?ï
úgñka A 1274 IU
îgd lefrdáka 743 UG
úgñka î 2 0"13 ñ,s.a?ï
úgñka B3 1'5 mg
Folate 14 UG
úgñka î 6 0'1 mg
úgñka C ñ,s.a?ï 30
le,aishï 12 mg
ue.akSishï 29 mg
hlv 1'6 mg
fmdiamria 68 mg
iskala ñ,s.a?ï 0'10
fmdgEishï ñ,s .a?ï 348
;U 0"086 ñ,s.a?ï
meIka m,;=re ;ka;= úfYaIfhka by< jk w;r" th fukau úgñka A wmf.a ffoksl wjYah;dj .ek 43] la bgq' meIka *DDÜ .a?ï 100 iuÕ 9'5] la 20] la yd ;U" hlv § Trf,daiq' th o Crpto-xanthin yd Lycopene jeks phytonutrients fmdfydi;a uQ,dYarh o fuh fõ' th wmf.a tÈfkod wjYah;dj 18] la muK wvq w.hla le,ß yd uèhia:" ldfndayhsâf¾g we;' YÍrfha ffoksl wjYah;dj 7] i|yd jk mßÈ fuu m,;=re kuq;a fmdgEishï mdfya lsisÿ fidaähï mj;S'

fïjd;a n,kak( fmdf<dj u; 45 healthiest m<;=re ,ehsia;=j

meIka m<;=re yd fmdaIK f;dr;=re fi!Äh mar;s,dN
1' ms<sld

uE; ld,fha § ms<sld frda.Ska ie,lsh hq;= uÜgulska by< mj;S' ms<sld ´kEu fya;=jla fkdue;sj fndfyda idOl yd úgu ksid fõ' tfy;a ms<sld wdrïNh wdrïN jk fuu laßhdj,sh YÍrh ;=< ksoyia /äl¨‍ka ksIamdokh fõ' b;ska fï fkdñf,a /äl¨‍ka fudkjdo@

wfma YÍrh Tlaiscka ksrdjrKh u; tys lghq;= kuq;a we;eï wKq ish,a, i|yd Tlaiscka wjYah fi,shq,¾ uÜgñka marcd;ka;arjd§ cd;sl ikaOdkfha Y=oaOjka;lu fjkia yd ydks isÿúh yel' fuu ydks iෛ, ksoyia /äl¨‍ka f,i ye¢kafõ iy Tjqkaf.a j¾Okh wms ms<sld lshkafka' fkdlvjd fnod fjka lsÍfï Tjqkaf.a iqúfYaIS foam, Tjqka Nhdkl fõ' ksoyia /äl¨‍ka msysgqùu iajNdúl jk w;r Tjqka fi!Äh iïmkak iෛ, j,g ydks lsÍug fmr mar;sTlaisldrl tajd ks;r ks;r msßisÿ'

meIka folu Yla;su;a úfrdaë je,lSug fõ" úgñka ta iy iS úgñka b;d by< marudKhla wvx.= fõ' Tjqka fuu ksoyia /äl¨‍ka WodiSk yd ms<sld wdrlaId lrkjd' *af,ajfkdhsv ;jÿrg;a isrerg mar;sTlaisldrl ,nd §u iy ms<sld wdrlaId meIka m,;=re úNjh ;jÿrg;a jeälr we;' uE; wèhhkhka o ms<sld frda.Ska o" meIka m<;=re ms<sld iෛ, urkak mq¿jka nj fmkajd § we;'

2' reêr mSvkh

lsisÿ fidaähï uy fmdgEishï wka;¾.;hg wê reêr mSvkh isg wdrlaId meIka b;d M,odhS fõ' uy fidaähï uÜgï reêr mSvkh by< hdu yd ta ksidu yDohdndOhla fyda wxYNd.h jeks wfkl=;a frda. ksid iïnkaO lr we;' fidaähï wmf.a YÍrh ;=, b;d iSñ; marudKhla wjYah fõ kuq;a th fndfyda ¨‍Kq wvx.= wfma iqmqreÿ wdydr isg õhq;amkak lr we;' ta ksid" Tfí wdydr iy m,;=re jvd by,ska wdydrhg ´kEu ¨‍Kq fidaähï jeämqr mßfNdackh i|yd fõ'

fmdgEishï úo ;a b;sß .ek kshdukh yd yDo udxY fmaYS we;=¿ wfma uq¿ YÍrfha fmaYs laßhdldÍ;ajh md,kh lrhs' th o blaujd ksl=;a kï Ouks ;=< wjysr;d we;s úh yel jk reêr ixirK le,aishï ksoyia i|yd j.lsj hq;= fõ' fmdgEishï ;=k wx.hka th YÍrh ;=< marYia; reêr mSvkh md,kh lrkq ,nk jlar idOlh lrkak'

3' nvjef,a Èhr

meIka oardõh fl¢ wvx.= fõ' Èhjk fl¢ fi!Äh iïmkak iy ks;ah msglsÍfï õhdmdrh myiqlï u.ska nvjef,a ;=< .nvd lr úI msßis÷' óg wu;rj fuu *hsn¾ wka;¾.; j,ska" meIka § mar;sTlaisldrl o nvjef,a msßisÿ i|yd wdOdr'

nvje,a iy wdka;aßl m;aßldjla tl;= lrk úI wdidok i|yd w¾O jYfhka j.lsj hq;= jk w;r ms<sld j¾Okh jvd;a krl w;g' Tjqka o mar;sldr ndOd yd T!IO mßmd,kh lrñka ndOd'

meIka md,kh fuu ixrpl iy fmdaIah mod¾: iy u<my i|yd f;d. tl;= iy Tjqka ,sys,a úiska noaOh j<lajd' *hsn¾ j;=r wjfYdaIKh yd .=o m;aßldjla yryd .uka lsÍug myiq fõ hk u<my uDÿhs jkafka tneú‚' f.dvj,a iy .=o marfoaYfha oeú,a, isg isÿùï yd wdrlaIdj wvq wfma YÍrh mar;sM, ;ka;= fuu iqúfYaI ld¾hNdrhla'

wlaIs iy oelau i|yd 4'

Tnf.a oelau yd wlaIs fi!Äh jhi yd wdidok iy Tmaál,a iakdhq j, ÿ¾j,;djh ksid iuyr ;reK ck;djg msßySug iudê.; lsÍu' wo ld,fha Tn rEmjdyskS iy mß.Kl yd b;sß iajrEmfhka miska mqxÑ ;srh fj; wêl ksrdjrKh jkafka fi!Ähhg wys;lr wdydr mqreÿ ms<sn| fpdaokd l< yels >k weia lKaKdä me<| orejka mjd fidhd .; yels jkq we;' Y=NdrxÑh weia fmkSu § wlaIs oelau wysñ yd idudkah jeäÈhqKq wdydrhg fi!Äh iïmkak wdydr we;=¿ úiska idlaId;a l, yels nj h'

meIka weig jdisodhl nj Tmamq nj tu fi!Äh iïmkak wdydr w;r fõ' th úgñka A" úgñka C iy *af,ajfkdhsv jeks mar;sTlaisldrl" b;d by< marudKhla wka;¾.; fõ' fuu fmdaIl ksoyia /äl,a ydks j,ska weia wdrlaId lsÍu iy wefia fiu mg, nj m,sy ms,a,u n,d.kak' óg wu;rj m<;=re fuu îgd lefrdáka weia yd tys oelau u; tys hym;a mar;sM, i|yd marisoaO lr we;' th o¾Ykhla wysñ weia wdrlaId lsÍu iy weia fmkSu jeä ÈhqKq lsÍu i|yd marfhdackj;a fõ ta ksid th úgñka ta i|yd phytonutrient iy W;amaf¾rlhla fõ'

fïjd;a n,kak( Persimmon m<;=re fi!Äh mar;s,dN yd fmdaIK f;dr;=re

f,a 5' jeä ySfuda.af,dìka

wfma f,a r;= mdg ldf.a marOdk wka;¾.;hg hkak hlv fõ ysfud.af,dìka kï j¾Klh lsÍug kshñ;h'

ysfud.af,dìka wfma YÍrfha fldgia j,g reêrh marjdykh lrk f,a marOdk ld¾hh isÿ lrkq ,nhs' ffjoahjreka f,a wvq uÜgul .ek l;d lrk úg" th idudkahfhka rla; ySk;dj kñka ysfud.af,dìka ys.hla i|yka lrhs'



rla; ySk;dj nrm;, ;;a;ajh fkdfõ kuq;a th È.= l,la mÍlaIdfjka f;drj yd ffrda.s mj;S kï" th b;d nrm;, mar;súmdl we;s úh yel' wvq ysfud.af,dìka iqmqreÿ frda. ,laIK È.gu mj;sk uykaish" breathlessness" lrleú,a," .Eia iemhSug la,dka;h we;=<;a fõ'

meIka úgñka iS úgñka C iu. Èkm;d wjYah w.h 20] la jk hlv by< marudKhla wka;¾.; fõ YÍrh ;=, hlv wjfYdaIKh b;d jeo.;a fõ' th hlv j,lajk yd reêrfha ysfud.af,dìka jeä fõ'

6' wdydr .ekSfuka Yla;su;a lr.;

l,ska i|yka l< mßÈ' meIka m,;=re úfYaIfhkau oardõh fl¢ ;ka;= b;d by< marudKhla ;sfhkjd' oardõh fl¢ jeä f;d. laxative by< marudKhla wvx.= wdydr .ekSfuka yd jeä ÈhqKq lrk nj m,;=re' Tjqka wdydr fmdaIK wjfYdaIKh § YÍrfha jeä ÈhqKq Odß;dj hduhs' *hsn¾ j;=r wjfYdaIKh yd myiq iy fi!Äh iïmkak msglsÍfï õhdmdrh i|yd lsÍug u<my uDÿ'

meIka muKla ;ka;= fmdfydi;a muKla fkdj" wdydr Èrùug jeä ÈhqKq lsÍu i|yd ;ka;= iys; w;ahdjYahh jk by< c, marudKh we;' th nvg bÈßm;a wdydr Ô¾K hqI marudKh jeä nj tys tkaihsu Wmldrfhka wdydr .ekSfuka W;af;ackh lsÍuhs' th o tys mar;sM,hla f,i ;j;a fndfyda wdudYhsl frda. j,ska YÍrh iukh lsÍu i|yd ye¢kafõ'

7' mar;sYla;sh

mar;sYla;sh frda. yd wdidok j,g YÍrh fi!Ähhg wys;lr iy Bhï lrkak nj ffjri" nelaàßhd" úI wdÈh jeks úúO frda. ldrl tfrysj wfma YÍrh wdrlaIl moaO;sh fõ' wfma mar;sYla;s moaO;sh wfma mar;sYla;sh i|yd j.lsj hq;= fõ'

th ;¾ckhla y÷kd .ekSu iy th ie,lsh hq;= ydkshla fmr moaO;sh isg th bj;a jeo.;a N+ñldjla we;' mar;sTlaisldrl wfma mar;sYla;s moaO;sh ˜‍ñ;=frda˜‍ f,i i|yka lr we;'

úgñka A" úgñka C iy Xanthin iy îgd lefrdáka jeks phytonutrients wmf.a YÍrfha mar;sYla;slrK ld¾hh Wmßu mar;s,dN § b;d marfhdackj;a fõ' th iS;," WK yd fjk;a wdidok jeks fmdÿ frda.hg tfrys by< mar;sfrdaOh mar;sM,hla'

úgñka C" úfYaIfhka iS;, iy leiai iukh i|yd marisoaO we;¦ th c,h oardõh úgñka jk neúka iy" YÍrh fj;ska tys mdvqj by< wkqmd;hlska fõ' fuu w,dNh" úgñka iS fmdfydi;a marNjh nj meIka m,;=re jeks m,;=re úiska imhkak yels

8' lka;=l jdyskS fi!Äh



wdYdj m,;=re Tfí is; we;a;gu ióm úh hq;= wehs lg jvd tla fya;=jla fõ' fldf,iagfrda,a fndfyda úg isf;a wxl tfla i;=rd' th wjysr Ouks yd Tfí isf;a jeä udkisl wd;;sh ksid reêr mSvkh WÉPdjpkh ks¾udKh lrkak'

meIka lsisÿ fldf,iagfrda,a iy wju fïo we;' tfy;a tys hym;alu hka;ï wvq fïo m, ùu k;r lrkafka keye' meIka f,a fldf,iagfrda,a uÜgu wvq lrk ;ka;= by< marudKhla wka;¾.; fõ' th HDL ^fyd| fldf,iagfrda,a& jeä iy LDL ^krl fldf,iagfrda,a& wvq lrhs'

fï yefrkakg" th wúêu;a yDo iamkaokh j,ska wdrlaId iy ixfldapkh yd yDo udxY fmaYS mq¿,a md,kh lrkq ,nk fmdgEishï we;' meIka úfrdaë je,lSug ;jÿrg;a Ouks wNahka;r f¾Ldjla Èf.a iure M,lh f.dvke.Sug wffO¾hu;a yd msßisÿ'

9' Ndjh j¾Okh

meIka iy tys u,a T!Iëh Alkaloids iy tys phytonutrients uDÿ sedative .=K we;s nj marlg h wvx.= fõ' th meIka *DDÜ lk iakdhq moaO;sh hyñka iy kskao we;s lrhs nj fidhd .; yels úh' fuh b;d M,odhS Ndjh j¾Okh lrhs w;r" ienúkau" fndfyda ffjoahjreka oeka udkisl wjmSvkh" idxldj iy kskao fkdhdu jeks .eg¿ mar;sldr lsÍu i|yd fuu iajNdúl w;sf¾l Ndú;d lrhs' fuu frda. mar;sldr lsÍu i|yd T!IO" Yla;su;a wkdrlaIs; iy ;j;a fndfyda w;=re wdndO we;s' fuu frda. j,ska fmf,k mqoa.,hka ffoksl wdydr fõ,g wdydr oarõh ixiqka iakdhq we;=¿ u; w¨‍;a wjOdrKh mj;S jkafka ta ksihs'

10' weÿu

ffjoah úoahdfõ lsysmhla ms<s.;a ix.ï iu. tlaj frdk,aâ frdaia fjdÜika úiska isÿ iúia;rd;aul wèhhkhla yd m¾fhaIK wdYdj m,;=re f,,s we;a;gu weÿu frda.Ska i|yd iyk Èh yels nj wkdjrKh ù we;' th ksid meIka úfrdaë w.=K" mar;sTlaisldrl" iy mar;s-.sks wjq¨‍jk .=K úh yels nj wfmdaykh lrk ,§' mdg" oï mdg meIka m,;=re *af,ajfkdhsv md,kh ;=< weÿu frda. ,laIK f.k tau ;=< § úfYaIfhka M,odhS njg fidhd f.k ;sfí'

fuu wèhhkh l=vd lKavdhula mj;ajk kuq;a meIka *DDÜ idrh wkd.;fha § idïmarodhsl weÿu T!IO fjkqjg yels nj fmdfrdkaÿjla iu. .súiqula iïmQ¾K lrk ,§' wèhhkh wvq iyNd.S ;snQ neúka" jvd wjidk yd ;Srkd;aul mar;sM,hla i|yd wèhhkh mq¿,a lsÍu i|yd fmkakqï ù we;'

meIka m<;=re yels w;=re wdndO

iEu fohla folla sides- Okd;aul tlla iy wfkla iDK we;s nj úYaj md,kh mj;S' tfiau" meIka m,;=re iuÕ o th iuyr wjjdoh Ndú;d lsÍug jvd fyd| fõ' th l,d;=rlska flfkl=g wk;=f¾ yels ;rfha fi!Äh iïmkak m, jk kuq;a ta .ek lsysmhla ,l=Kq u;l ;nd .; hq;=h jqjo'

meIka *DDÜ we;s sedative foam, T!IO iuÕ ueÈy;a úh yel' Tn fï jk úg;a udkisl mSvkh yd ldxidj i|yd mßmd,kh T!IO ùu lrkafka kï fuh m,;=re wjir ud;ardj .ek Tfí ffjoahjrhd úuish yel' iudk fya;= ksid" wêl u;ameka yd meIka *DDÜ yeßh hq;=h' Tjqka mjd ;djld,slj kï jhi;a b;d WodiSkj lrkak mq¿jka'

th wêl reêr ;kql yels fuu T!IO n,mEu jeä ÈhqKq l< yels f,i mekfvda,a meIka f.k fkdl< hq;=h' meIka úfrdaë coagulant jk mekfvda,a iuÕ iDKd;aul jeàu fi;la .e;s anticoagulant foam, we;s'

tla b;d jeo.;a lreKla" ˜‍Tn ffjoahjrhl= wjYah jk úg Tn ffjoahjrhl= n,kak˜‍' wdydr wdrxÑ ud¾. ffjoahjreka yd úfYaI{ T!IO fjkqjg fkdyels u;l ;nd .kak' Tn ks¾foaY mar;sldr iy T!IO iu. wdydr mshjr .; yel' Tfí ffjoahjrhd iuÕ Tn mjikjd kï ñi" mar;sldr k;r yd ksjerÈ Wmfoia i|yd ffjoahjrhd Tnf.a wdydr ie,iqï fhduq lrkafka keye' m,;=re iajNdúl mu‚ka" th úfYaIfhka úYd, marudKhla iEu flfkl=gu tajd wdrlaIs; lsÍug fkdfõ'