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fuu m,;=re Tfí nvhs nrhs úiañ; f,i wvq lrk nj Tn okakjo
fõ.j;a nr wvqlr .ekSula ioyd le,ß wju m<;=re j¾. 7

fuh nr wvqlr .ekSug leue;a;la olajk m<;=re wkqNj lrk mqoa.,hka ioyd b;du;a iqn wdrxÑhls' nr wvq lr .ekSu ioyd oeka msvdldÍ wdydr fõ,la mßfNdackh lsÍug wjYH jkafka kE' Tn fuu le,ß wju rij;a iy kejqï m<;=re wkqNj lsßu wdrïN lrkak' fuu ,smsfha ioyka jk m<;=re j¾. j,ska .%Eï 100 la ;=, le,ß 50 l m%udKhla fyda Bg wju m%udKhla wka;¾.; fõ'

fuu le,ß wju jk m<;=re Ndú;d lr b;d blaukska ilid .; yels fuu jÜfgdare W;aiy lr n,kak'

1' flduvq

flduvq hkq b;d fi!LHh iïmkak iy fïo rys; m,;=rls' flduvq ;=, “lycopene” iy beta-carotene” hk m%;sTlaisldrl nyq, fõ' ;jo flduvq ;=, wmf.a YÍrfha mßjD;sh l%shdj,sh fõ.j;a lr" fïo oykh lsÍu ioyd Wmldr jk úgñka C" fmdgEishï" ue.akSishï" ;ka;= iy fjk;a fmdaIHh mod¾: wka;¾.; fõ' flduvq ;=, wfk;a m<;=re ;=, wka;¾.; jkjdg jvd 92] c,h m%;sY;hla o wka;¾.; fõ' flduvq nr wvqlr .ekSu ioyd b;du;a M,odhs f,i l%shd lrkq ,nk m,;=rls'

flduvq 100 g ;=, le,ß 30 m%udKhla wka;¾.; fõ'

flduvq b;d rij;a f,i mßfNdackh lrkd wdldrhka lsysmhla

a' flduvq len,s j,g lmd.kak' thg f,uka hqI f;a yekaola iy l¿ ¨Kq ^Black Salt& iaj,amhla iy .ï ñßia l=vq iaj,amhla tlalr YS;lrKfha mehl muK ld,hla ;ndf.k riúÈkak'

b' flduvq uo fí%kavrhlg tlalrf.k thg ñkaÜ m;% lsysmhla" l¿ ¨Kq ^Black Salt& iaj,amhla" r;= iSks f;a yekaola iy isis,a c,h iaj,amhla tlalrf.k fydÈka wUrd f.k mdkhla ilid ri úÈkak'

2' iafg%dafnß


iafg%dafnß hkq ñysß Y%djhla wka;¾.; jk m%;sTlaisldrl n,hka wka;¾.; jk m,;=rls' Worfha fïoh oykh lr .ekSu ioyd wjYH jk úgñka C" úgñka B6 imhd .; yels fydou uQ,dY%hla f,i iafg%dfnß ioyka l, yelsh' ;jo iafg%dafnß ;=, wia:s Yla;su;a lsÍug Wmldr jk" m%;sYla;slrK moaO;sh fõ.j;a lsÍug Wmldr jk iy nr wvq lr .ekSug Wmldr jk “Manganese” kï LKsch wka;¾.; fõ'

iafg%dafnß 100 g ;=, le,ß 33 m%udKhla wka;¾.; fõ'
iafg%dafnß b;d rij;a f,i mßfNdackh lrkd wdldrhka lsysmhla

a' fm;s f,i lmd.;a iafg%dafnß jeks,d fhda.Ü fldamam Nd.hlg tl;= lr fydÈka neo.;a wdukaâ isyskaj ;,df.k tl;= lr.kak'

b' fm;s lmd.;a iafg%dafnß fldamamhla imhd.kak' l=re÷ l=vq f;a yekaola iy ó meKs fïi yeÈ folla tl;= lr.kak' bka miqj fydÈka ñY% lr YS;lrKfha .nvdlrkak'

3' .ia,nq

.ia,nq hkq b;du;a rij;a jk fmdaIHh mod¾:hkaf.ka msß m,;=rls' .ia,nq ;=, fïoh wka;¾.; fkdjk w;r le,ß wju m%udKhla wka;¾.; jk w;r m%;sYla;SlrK moaO;sh fõ.j;a lsÍug iy ydkslrhska úkdYlr oeóug wjYH jk m%;sTlaisldrl" úgñka C iy A .ia,nq ;=, wka;¾.; fõ' mßjD;sh l%shdj,sh fõ.j;a lsÍu ioyd wjYH jk fmdgEishï le,aishï iy ue.akSishï ie,lsh hq;= m%udKhla .ia,nq ;=, wka;¾.; jk ksid tu.ska yDoh fi!LHh iïmkakj iy l%shdYS,Sj ;nd.ekSug Wmldr fõ'

.ia,nq 100 g ;=, le,ß 43 m%udKhla wka;¾.; fõ'

.ia,nq b;d rij;a f,i mßfNdackh lrkd wdldrhka lsysmhla

a' m<uqj .ia,nq f,,a, bj;a lr.kak' bka miqj .ia,nq fm;s lmdf.k f,uka hqI iaj,amhla iy “chat masala” iaj,amhla tl;= lrf.k rij;a .ia,nq ie,â tl ri úÈkak'

b' weg bj;a lr.;a .ia,nq len,s lsysmhla fí%kavrhlg tlalrf.k thg ó meKs fïi yekaola" f,uka hqI f;a yekaola iy YS; c,h fldamamhla tlalr.kak' bka miqj fydÈka wUrd mdkhla ilidf.k mdkh lrkak'

4' mSÉ

mSÉ hkq fïoh rys; wju le,ß m%udKhla wka;¾.; jk fmdaIKh msß hqIuh m,;=rls' YÍrfha ukd l%shdldÍ;ajhlg wjYH jk úgñka A" E " C" K iy LKsc mSÉ ;=, wka;¾.; fõ' mSÉ ;=, wka;¾.; jk flÈuh iajdNdjh u.ska fldf,aiafg%da,a uÜgu my, oud ;rndre lu j,lajd .ekSug Wmldr fõ'

mSÉ 100 g ;=, le,ß 39 m%udKhla wka;¾.; fõ'

mSÉ b;d rij;a f,i mßfNdackh lrkd wdldrhka lsysmhla

a' bÿKq mSÉ f.ähla" wem,a lene,a,la" ñkaÜ m;% lsysmhla" ¨Kq fïi yeÈ Nd.hla" iSks fïi yekaola iy YS; c,h fldamamhla tlalr fydÈka wUrd f.k mdkhla ilid .kak'

5' msms[a[d

msms[a[d mßfNdackh lsÍu u.ska YÍr ic,;djh /l fok w;r YÍrfha úI yrKh lrkq ,nhs' tys wka;¾.; jk c, idkao%Kh iy wju le,ß m%udKh u.ska nr wvq lr fokq ,nhs' ms<sldj iu. igka lsÍug iy m%;sYla;SlrK moaO;sh fõ.j;a lsÍug wjYH jk úgñka C" K" B6 iy wfkl=;a fmdaIH mod¾: msms[a[d ;=, wka;¾.; fõ'

msms[a[d 100 g ;=, le,ß 39 m%udKhla wka;¾.; fõ'

msms[a[d b;d rij;a f,i mßfNdackh lrkd wdldrhka lsysmhla

a' isyska len,s lmd.;a msms[a[d" ¿Kq" ;lald,s iy fhda.Ü fldamam Nd.hla imhd f.k th u;g hï l=¿nvqjla iy hï lsis kejqï i,do fld< lsysmhla tlalrf.k rij;a i,dohla ilid .kak'

6' fodvï

fodvï hkq b;d rij;a iy fi!LHh iïmkak meÕsß l=,fha m,;=rls' fodvï ;=, wka;¾ .; jk le,aishï wia:s iúu;a ùu ioyd Wmldr fõ' fodvï ;=, wka;¾.; jk úgñka B1" B6 iy B9 u.ska udkisl wd;;sh iqjlr.ekSu" ;rndre lu ke;s lr .ekSu" yDo frda. md,kh lr.ekSu iy mßjD;sh l%shdj,sh fõ.j;a lr le,ß oykh lr .ekSu jeks fi!LHhuh m%;s,dN /ila ,efí'

fodvï 100 g ;=, le,ß 39 m%udKhla wka;¾.; fõ'

fodvï b;d rij;a f,i mßfNdackh lrkd wdldrhka lsysmhla

a' fodvï ìla lsysmhla" f,uka hqI f;a yekaola" r;= iSks fïi yekaola" l¿ ¨Kq ^Black Salt& iy YS; c,h fldamamhla tlalr fydÈka wUrd .kak' bka miq YS;lrKfha mehl muK ld,hla ;nd mdkh lrkak'

b' i,dohla f,i ri úÈkak' fodvï ìla lsysmhla" Nd. f,i lmd.;a ñÈ f.ä" “chat masala” iy .ï ñßia tlalrf.k ñY% lrkak'

7' fpß


fpß hkq m%;sTlaisldrl iy úYd, fmdaIK .=Khka wka;¾.; jk b;d rij;a m,;=rls' fpß ;=, wka;¾.; jk fmdgEishï m%udKh fldf,aiafg%da,a uÜgu my, oeóug" nr wvq lr .ekSug iy wê reêr mSvkh md,kh lr .ekSug Wmldr fõ' fpß ;=, wka;¾.; jk “Anthocyanins” iy Flavonoids” hk ixfhda. ;=, wka;¾.; jk m%;sTlaisldrl n,hka ;=jd, iqj ùu ioyd iyh ,nd fokq ,nhs'


fpß 100 g ;=, le,ß 39 m%udKhla wka;¾.; fõ'

fpß b;d rij;a f,i mßfNdackh lrkd wdldrhka lsysmhla

a' fpß Ndú;d lr le,ß wju rij;a mdkhla ilid .ekSug fpß f.ä lsysmhla" fhda.Ü fldamam Nd.hla" iSks fïi yekaola iy YS; c,h fldamam Nd.hla tlalr fydÈka wUrd f.k mdkhla ilid.kak'

Source | thebeautymadness

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