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;reK fjkak fukak ueðla tlla


;reK fjkak wms yefudau leu;shs' talfk wms jhi yx.kafk' wms jhi fkdlsõj;a wfma fmkqfuka jhi ukskak mq¿jka' tal ksid jhi .ek fkfï fmkqu .ek lror fjk tl we`.g .=Khs'

ta;a b;ska tlmdrg ;reK fjkak ueðla tlla kEfk' álla uykais
fjkak fjhs' uykais fjkak lshkafk tl tl lD;Su

m%;sldr l%u" fnfy;a fndk tl .ek fkfï' wfma ksfrda.S lug Rcqju n,mdkafka wms .kak lEu' b;ska fyd| wydr fõ,la .;af;d;a ;reK fjk tl uyd f,dl= ueðla tlla fkfuhs' fu;ek§ iuyr wdydr úfYaIhs' tjeks wdydr lSmhla .ek lshkak wms ys;=jd'



lerÜ
lerÜ hkq ;reKNdjh /l .ekSug WmldÍ jk t<j¿jla ksidfjka ldka;d md¾Yjh w;r fnfyúka ckm%sh;ajhg m;aj ;sfnkjd' lerÜ wdydrhg .ekSfuka fkdfhl=;a úgñka j¾. rdYshlau YÍrhg ,efnk w;r fi!LH iïmkakj isàu i|yd fmdaI mod¾:hkao YÍrhg ,efnkjd' ta jf.au ;eö,s meyefhka hq;= fuu t<j¿ j¾.h we,a*d îgd lefrdaàka ,nd f.kSug fyd| m%Njhla fjkjd' ta u.ska YÍrfha m%;sYla;SlrK moaO;sh jeäÈhqKq lrk w;r ms<sldjkag tfrysj igka lsÍug wjeis Yla;sho YÍrhg ,nd fokjd' lerÜ j, we;s leráfkdhsâ iug by, wdrlaIdjla imhkjd' úfYaIfhka UV lsrK j,ska iu wdrlaId lsÍula isÿ lrkjd' fï ish,a,gu jvd Tfí iu meyem;a lsÍug lefrdàka odhl fjkjd' fï ksid Tfí wdydrhg lerÜ tl;= lr.ekSu jvd;a fhda.H fjkjd'

T,sõ f;,a
T,sõ f;,a j,ska hyñka monounsaturated fat wka;¾.;j mj;sk ksid ms<sldjka iy yoj;a frda.hka j,g tfrysj igka lsÍug yels iqùfYaIS n,hla tys ;sfnkjd' .%Sisfha jeishka wr msiSu i|yd Èkm;d T,sõ f;,a Ndú;hg .kakd nj iefjdu okakd lreKla' t jdf.au úoHd{hka úiska ikd; lr ;sfnkjd .%Sisfha jeishka T,sõ f;,a mÍfNdackh lrk ksid Tjqka w;r yoj;a frda. lshk frda.S ;;ajh b;du;a wvq ;;ajhka mj;sk njhs' T,sõ f;,aj, we;s m%;sTlaisldrlhka iy fmd,sf*fkd,sia fya;=jka jhig hEfï § jef<ok fkdfhl=;a frda. ;;ajhkaf.ka wdrlaId ùug yelshdj ;sfnkjd' tau ksid Tfí wdydrhg T,sõ f;,a tal;= lr .kafka kï tah jvd;a fhda.H fjkjd




fpdla,Ü
fpdla,Ü j, wka;r.;j mj;sk m%Odku o%jH jkafka fldfldajd nj iuyúg Tn okakjd we;s ' tys mj;sk ,f*,ajfkdhaia, wêidkao%K reêrjdyskS ioyd b;du;a ys;llr fjkjd' reêrjdyskS ksjerÈj l%shd;aul fjkjd kï Èhjeähdj" wêreêr mSvkh" w;eï udkisl frda. iy jl=.vq frda.hka je<§ug we;s wjodku wdÈh b;d my; uÜgul mj;skjd' wkak ta fya;=j ksidfjka ;uhs fpdla,Ü wkqNj lsÍu fi!LH iïmkak fjkafka' kuq;a u;l ;nd .kak ´kjg jvd fpdla,Ü wkqNj lsÍu o fi!LH iïmkak fkdjknj'

fhda.Ü
wjqreÿ 100 lg jvd jeämqr Ôj;a jQ ñksiqka jeä jYfhka jdih l, rg f,ig óg wjqreÿ lsysmhlg by;§ ldf.a;a wjodkh Èkd .ekSug iu;aj isáfha fcda¾ðhdjhs' È.= ld,hla ioyd Ôj;a ùug wjYH n,h Tjqkag ,nd § ;snqfka fhda.Ü nj m¾fhaIK u.ska ikd: ù ;sfnkjd' ñka fmr Tn iuyr úg wid ke;=j we;s jhig hEfï YdÍßl l%shdj,sh hï ;rula m%udo lsÍug fhda.Ü j,g yelshdj ;sfnk nj' fhda.Üj, nyq,j le,aishï ;sfnk ksidfjka wia:s Èrdhdfï frda.S ;;ajh ^ Tiaáõfmdfrdaiia& je,§u j,lajd f.kSug yelshdj ,efnkjd' ;j ÿrg;a fhda.Ü j, wvx.= fjk nelaàßhdjka úiska YÍrfha m%;sYla;SlrK moaO;sh jeä ÈhqKq lsÍulao isÿ lrkjd' YÍrfha m%;sYla;SlrK moaO;sh Yla;su;a lshkafka fndfydauhla f,v frda. j,ska je<lSfï Yla;shla we;s njhs'


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