fnda fkdjk frda. j¾;udkfha§ mqoa.,hdf.a Ôú;hg urŒh ;¾ck t,a, lrkafka mqqÿudldr wkaoñka' fuys nrm;<lu fl;rïo lshkjd kï we;eï fnda fkdjk frda. mQ¾j frda. ,laIK fmdl=rla f,i mqoa.,hdg ydks muqKqjkjd jf.au wkd.;fha§ frda. .Kkdjl f.dÿrla njg m;ajkafka wod< mqoa.,hdg;a fkdoekSuhs'
j¾;udkfha ol=Kq wdishd;sl rgj, l%ufhka j¾Okh fjñka mj;sk frda. tl;=jl fmdl=rla ms<sn|j iuia; ffjoHjrekaf.a wjOdkh fhduq ù ;sfnkjd' ta fugfnd,sla iskafv%dï keue;s ;;a;ajhhs'
wdfrda.Hd mdGlhska jk Tng fï jpkh t;rï kqyqre fohla fkdjqK;a Èfkka Èk wmf.a ld¾hnyq, wiu;=,s; Ôjk rgdj;a iuÕ by< hk fufgdfnd,sla iskafv%dï ;;a;ajhg Tn m;ajkakg fkd§ thska Tn wdrlaId lr .ekSu i|yd iqúfYaI ,smshla wms bÈßm;a lsßug n,dfmdfrd;a;= fjkjd' ta i|yd wm iïnkaO jQfka fld<U úYajúoHd,fha fcHIaG l;sldpd¾h ldhsl frda. ms<sn| úfYaI{ ffjoH mshqId w;m;a;hs'
fufgdfnd,sla iskafv%dï hkq frda. ,laIK .Kkdjl tl;=jls' bka m<uqjeks ,laIKh f,i Worh fkrd tau y÷kajdÈh yelshs' fojekqj reêrfha fldf,iagfrda,a m%udKfha fjkialï we;s ùula isÿ fõ' reêr mSvkh ;rula jeäùu yd f,a j, iSks uÜgu idudkH uÜgug jvd jeä fõ' fï frda. ,laIK ;ks ;ksj l;dny lsÍfï§ t;rï .eg¨ iy.; fkdjqK;a iuqyhla jYfhka .;a l< tys ;rul w¾nqoldÍ njla we;súh yelshs'
fufgdfnd,sla iskafv%dï ys ,laIK y;rls' tkï 1' Worh jeä ùu 2' iSks uÜgu 110 g jvd jeäùu 3' reêr mSvkh jeäùu 4' fldf,iagfrda,a uÜgu jeäùu wdÈhhs' ;jo fujeks whg mj;sk wfkla .eg¨j jkafka fn,a, l¿ùu yd lsys,s l¿ùuhs' fujeks frda. ,laIK we;s whg Èhjeähdj je<£fï m%jK;dj jeähs'
Tjqkaf.a YÍrh uÕska bkaishq,Ska ksmojqjo ksis wdldrj th l%shd;aul fkdfõ' ta jf.au Tjqkag yDohdndO" wxYNd.h je<£fï jeä m%jK;djla ;sfnk w;r jeämqr ;sfnk fïoh wlaudfõ ;ekam;a ùugo bvlv jeäh'
óg wu;rj we;eïúg uq;%d iuÕ fm%daàka l=vd m%udKhla o msgfõ' ta ksid jl=.vq ;rula krla jk uÜgug m;afõ' fn,af,a m%udKh uy;aùu ksid Tjqka kskafoka f.rùug mgka .kshs' ;jo ms;a;dYfha .,a jeks ;;a;aj j,g mjd uqyqK §ug isÿfõ' óg nyq, f,i uqyqK fokafka by; frda. ,laIK y;r jeämqr ;sfnk mqoa.,hkah'
fufgdfnd,sla iskafv%dï jeäysáhkag muKla fkdj l=vd orejka w;ro olakg ,efí' f,dalfha 1$4 lg tkï 25]lg fufgdfnd,sla iskafv%dï ys f.dÿrla ù wjika' ta jf.au fujeks whg úúO f,vfrda. we;sùfï wjodku fo.=K f;.=K ù wjidkfha§ urKh mjd isÿ fõ' fï whg Èhjeähdj je<£fï m%jK;djh mia .=Khlska jeä fõ'
fï ;;a;ajh fl;rï nrm;<o h;a HIV taâia ksid ñh hk m%udKhg jvd fuu fufgdfnd,sla iskafv%dï ;;a;ajfhka ñh hk ixLHdj jeä ù we;ehs jd¾;d fõ'
;jo nv úYd,ùu" jHdhdu u|lu" nfvys jg m%udKh jeäùu wd;;sh hk lreKq óg n,mdhs' ukqIH YÍrhl f;,a ;eïm;a úh hq;af;a Wl=," w;a" mshhqre wd§ ia:dkj,h' kuq;a fï whf.a iEu ;eklu fïoh ;ekam;a fõ'
msßñ wfhlaf.a Wor m%udKh wÕ,a 40 g jvd jeä kï ldka;djka wÕ,a 35 lg jvd jeä kï fufgdfnd,sla iskafv%duhg f.dÿreùfï wjodku uqyqK foknj ms<s.efkhs' ;jo âÉò fldf,iagfrda,a msßñ whl=g jvd ldka;djka YÍrfha jeämqr ;sìh hq;=hs'
ta jf.au mqreIfhl=f.a YÍrfha ;sìh hq;= HDL fldf,iagfrda,a wÕ,a 40 g wvqkï th wjodkï ;;a;ajhls'
ldka;djlf.a kï âÉò 50 g jeäfhka fkd;snqfKd;a tho wjodkï ;;a;ajhls' túg yDodhdndO wdÈh je<£fï m%jK;dj we;s fõ' idudkH reêr mSvkh ;sìh hq;af;a 120 - 80 w;rh' kuq;a 130 - 85 w;r ;snqfKd;a th ;rula jeäh' fuh fufgdfnd,sla iskafv%dï .Khg wh;a fõ'
reêrfha iSks m%udKh ;sìh hq;af;a 100g jvd wvqfjks' kuq;a 100 - 126 w;r wh fugfnd,sla ;;a;ajhg m;aj we;ehs wkqudk l< yel' msßñkaf.a nfâ jg m%udKh 90Ä: fyda wÕ,a 40 wvq úh hq;= w;r ldka;djf.a fï m%udKh 80Ä: wÕ,a 35 jvd wvqj ;sìh hq;= fõ' fï m%udKhg jvd jeäkï fugfnd,sla iskafv%dï ;;a;ajhg f.dÿre fõ'
fï i|yd .;hq;= ms<shï
- reêrfha iSks m%udKh md,kh l< hq;=hs'
- nr wvqlr .; hq;=hs'
- jeäfhka ;sfnk nfrka 10]la wjqreoaol wvqlr .; hq;=hs'
- ojig úkdä 30 fyda 40 jHdhdu l< hq;=hs'
- reêr mSvkh fldf,fiagfrda,a md,kh l< hq;=hs'
- ÿïmdkh uq¿ukskau keje;aúh hq;=hs'
- nr wvqlr .ekSfuka fufgdfnd,sla iskafv%dï m%Yak uÕyrjd .; yelshs'
- BMI w.h 20- 23 w;rg ;sìh hq;=hs' ^ol=Kq wdishd;slhskaf.a fï w.h ;j;a wvqúh hq;=hs'&
- ksis jHdhdu ksis wdydr md,kh lrk wh nr wvq nj ndysrj fmkakqï fkdl<;a th m%Yakhla fkdlrf.k È.gu fï l%shd ms<smeÈh hq;=hs'
- lEu wvq l<;a fkdl<;a Èkm;d weú§fuka Worh wvqjk nj fidhdf.k we;' n;a úYd, f,i wdydrhg fkd.; hq;=hs' iSks f;,a ¨Kq jeämqr wdydrhg fkd.; hq;=hs' ;jo flálEu uq¿ukskau k;r l< hq;hs' nr wvq lsÍug T!IOj,ska mgka .ekSu fkdl< hq;=hs'
fuh us;rka w;fra fIhd lrkak;a wu;l lrkak tmd'
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fus ms<snoj Tnf.a woyia yd fhdackd my;ska Comment lrkak'
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f*ianqla yryd wmj ,hsla lrkak wu;l lrkak tmd
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