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úiañ; iqÿ ¿Kq lsß mdkh úiañ; f,i f,v iqj lrhs
f,v .Kkdjla úiañ; f,i iqj lrjhs

Tkak wo lshk mdkh kï tfia fufia mdkhla fkfjhs' fld;rï f,v frda. .Kkdjla j,lajd .kak mq¨jkao lsh,d oek .;a;du Thd, mqÿu fjkjd fkdwkqudkhs'

iqÿ¿kq wmf.a wdydrj,g tl;=lrk ke;sju neß l=¿nvqjla nj Thd,d okakjfka' fndfyda .=K wvx.= iqÿ¿kq tl;=lrmq lsß mdkh ;uhs fufia f,v frda. .Kkdjla ioyd mdúÉÑ lrkafka'

wjYH foa

- fmd;= iqoao l, ;,d.;a iqÿ¿kq ìls 10la
- lsß ñ,s 500 la
- j;=r ñ,s 250la
- isks f;a ye§ 2-3la


yok úÈh

lsß iy j;=r Ndckhlg oud thg iqÿ¿kq ìls tl;= lrkak' fuh uOHu WIaK;ajfha W;=rjkak' ñY%Kh Nd.hla ysfok ;=re fufia r;a lrkak' bkamiq fmrdf.k lsßj,g isks tl;= lr .kak' riakfhka mdkh lrkak'

iqÿ¿kq lsß j, .=K

1' leiai

iqÿ¿kq ly iu. tl;=l< úg th leiai ioyd uy.= m%;sl¾uhls' ly iaj,amhla iu. ómeKs ìola tl;= lsÍfuka Tng leiai ioyd fuh mdúÑÑ lrkak mq¿jka' ly j, we;s nelaàßhd úfrdaë .=K u.ska iy ómeKs iy iqÿ¿kq tl;=fjka fiu msglr leiaig iykhla ,nd fohs'

2' weÿu

weÿu frda.fhka fmf,kjdkï ieu rd;S?%fhau fuhg lrdnqkeá 3la tl;=lr ìfuka .=K ,efí'

3' laIh frda.h

iqÿ¿kq mmqj wdY%s; frda. ioyd jeä l%shdldÍ ksid iy we;s i,a*¾ u.ska weÿu frda.hg iykhla ,nd fokjd' iqÿ¿kq iu. W;=rejd .; lsß mdkh weÿu ioyd b;d .=K mdkhls' iqÿ¿kq .a?ï 1la lsß ñ,s 240 iy j;=r ,Sgr 1la W;=rejd th ¼ olajd yso ojig 3ka jrla mdkh lrkak'

4' ksjqfudkshj'

Èklg 3ka jrla mdkh lsÍu ksjqfudkshdjg .=K fohs'

5' fldf,iagfrda,a

i;shla fkdlvjd fuu mdkh mdkh lrkï fldf,iagfrda,a ;;ajh wvq uÜgulg m;afõ' wys;lg fldf,iagfrda,a ^ LDL& uÜgu wvq lr fydo fldf,iagfrda,a ^ HDL& uÜgu by, ouhs

6' ÔrK moav;sfha frda.

iqÿ¿kq id¾:l úIîc u¾Ol iy m%;sYla;slrKh by, ouk o%jHhls' jid .%ka:s" YßrfÜ úI bj;a lsÍu ioyd m%ksm, id¾:lj ,nd foa' tfiau ÔrK l%shdjg wjYH Y%djhka ksmoùu jeä ÈhqKq lrhs'

7' ly WK

iqÿ¿kq wlaudfõ ;kam;ajk úI o%jH bj;a lsÍug Wojq fjkjd' wlaudjg wjYH i,a*¾ iqÿ¿kq u.ska ,efnk ksid wlaudfõ f;,a ;;ajhg ^fatty liver& b;d fhda.H fõ' Èk 4-5 fuu iqÿ¿kq lsß mdkh lsÍfuka ly WK ke;s lsÍug Wojq fõ'

8' fn,ysk;djh
iqÿ¿kq lsß mdkh iu. W;=rejd.;a iqÿ¿kq len,s mßfndackh lsÍu ldka;d iy msßñ fn,ysk;djh ke;s lsÍug Wojq fõ'

9' wd;rhsáia

wd;rhsáia ;;ajfha úokjd iy m%odyh Èkm;d fuu iqÿ¿kq lsß mdkh lsÍfuka wvq lrhs'

10' ksod.kakg neß lu ^Insomnia&
fuu iqÿ¿kq lsß mdkh kskaog l,ska mdkh lsÍfuka kskao fhdhk nj wvq lrhs'

iqÿ¿kq lsß idod .kak yeá fuu ùäfhdfjka n,kak


Source | keepyourbody
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