Page 131 - Siduliya
P. 131
SEVA VANITHA 131
okjk Ôú;fha jeo.;a wx.hls' nr wvq lr
.ekSug ffjoH úoHd;aul m¾fhaIK j,ska ;yjqre
jQ l%uh kï"my; i|yka mßÈ fi!LH iïmkak lEu
ms`.dkla ^Healthy Plate Model& úÈyg lEu fnod
f.k lEuhs'
tfia ksjerÈ f,i wdydr uek f.k lEu u.ska"
i;=áka nr wvq lr .; yelshs'
fufia uekak miq Tfí bk 80 cm fyda Bg 1' Tfí lEu ms`.dk my; mßÈ fjkia lr .kak'Tfí
jvd jeä kï Tnf.a YÍrfha wNHka;rfha fkdfmk lEu ms.dk fldgia y;rlg ^4&fnod .kak
fïo ;Ügqj jeä nj ks¾Kh fjhs' fuu frda. thska"1$4 la msá wvx.= lEu^n;a fldamam 1la-200ml
wjodku ne,Sug ;j;a l%uhla we;' th bK iy f;a fldamamhl m%udKfha&"1$4 fm%daàk ;sfhk
Wi w;r wkqmd;hhs' fuys§ ;uqkaf.a bK fmr mßÈ lEu j,ska o" ms`.dfkka nd.hla msIagh rys; t<j¨
fikaáóg¾ ^cm& j,ska uek"Wi;a fikaáóg¾ ^cm& iy fld< j¾. j,ska o iïmQ¾K lr .kak'
j,ska uek"bK ( Wi ^waist : Height& wkqmd;h • wdydr .ekSfï§ uq,skau t<j¨ ;sfnk me;af;ka
.Kkh flf¾' th 0'5 fyda Bg jeä kï fmr i|yka wdydr .kak '
fnda fkdjk frda. iE§,ï wjodku jeä lrhs' fufia • msIagh wvx.= wdydr wvq lrkak'fldia"fo,a"fmdf
oeka Tnf.a YÍr ialkaO o¾Ylh ^BMI&" bK jg ,dia"w¾;dm,a wdydrhg .kakd úg msIagh fldgig
m%udKh ^Waist circumference&"iy bK iy Wi w;r jefgk nj ie,ls,su;a jkak'
we;s wkqmd;h ^Waist( Height ratio& wkqj Tng Tfí
YÍrh .ek wjfndaOhla ,eî we;ehs is;ñ' 2' me‚ ri wdydr" w;=re mi .ekSu iSud
lrkak'
nr wvq lsÍug hdfï§ uq,skau Tng b,lalhla
;sìh hqq;=hs' uq,skau Tfí b,lalh udi 3-6la w;r ld, Tn ks;ru me‚ ri lEfuka i;=gla ,nk fyda
hla we;=,; oeka ;sfnk nßka 10] la wvq lsÍug ;nd udkisl wd;;sh"uykaish oefkk úg me‚ ri
.kak' wydrhlska i;=gq fjk flfkl= úh yels'me‚ ri
wydr ksjig f.k tau iSud lrkak'ta fjkqjg
nr wvq lsÍug wm ms<smeÈh hq;= hym;a fi!LH mqreÿ m,;=re j¾. jeämqr f.k tkak' me‚ ri wdydrhla
fudkjdo @ .ekSug isf;k úg m<;=rla lkak'Tn i;s folla
fufia l<fyd;a Tngu f;a/ï .; yels meKs rig
tl tl ldf,g iS.%fhka nr wvq lsÍug úúO wdydr Tfí we;s wdYdj wvq fjk nj'
jÜfgdare ^Diet plan& meñfKa Wod' GM diet" ornish
diet" keto diet" paleo diet úúO kï j,ska tk fï .ek 3' m%Odk wdydr fõ,a 3 fj,djg lkak' Tn"
Tn oekqj;a ù we;' fï wdydr j,g fmdÿfõ fad diets m%Odk wdydr fõ,a u. yeÍu"nr wvq lsÍug bjy,a
lshhs'tkï "wêl Wkkaÿjlska flá ld,hlska nr wvq jk nj is;=j;a"fudyd;lg iss;d n,kak"u`.
lrk wdydr lEu jÜffgdare fõ' ;jo iuyr diet yereKq fj,g miqj .kak fõ, l=i.skak ksid
u.ska ojfia jeä fj,djla ksrdydrdj isàu isÿ lrhs' ;j;a jeäfhka .kakd nj' tksid by; meyeÈ,s
fï wdydr rgd ^diet& u.ska nr wvq ùu fjhs' ta tu lrk ,o Healthy Plate Model fõ,la úÈyg
wdydr rgd u.ska YÍrhg ,nd fok le,ß m%duKh wdydr .ekSu isÿ lrkak'
b;du;a wêl f,i wvq lrk ksid' kuq;a fï "wdydr
rg t;rï fi!LHh iïmkak fkdfjhs'Bg fya;=j fï 4' f;,a wêl wdydr .ekSu iSud lrkak'
u.ska wm YÍrhg wjYHh fmdaIK fldgia wêl f,i • fïoh rys; lsß mdkh iqÿiqhs'
lmamdÿjg ,la lsÍuhs' túg YÍrh ukao fmdaIK • fmd,a lsß"fmd,a iïfnda,"iy f;,a fhÿ wdydr
;;ajhla we;s lrhs' ;jo" YÍrhg w;HjYh laIqø .ekSu wvq lrkak'
fmdaIl^ Vitamin& fkd,eîuo fjhs' fï ksid nr wvq • .eUqre f;f,a neomq wydr fjkqjg f;,a wvq
jqj;a úh yels fjk;a ydks ùï jeähs' wdydr .kak' wdydr ms<sfh, lsÍfï§ Air Fryer
jeks WmlrK Ndú;d l< yelsh'
ksrdydrj isák we;eï wdydr rgd ksid wdudYfha 5' w;sf¾l wdydr .ekSfï§ fi!Lh iïmkak
wdï,sl;dj jeäùu ^gastritis& jeks frda.o we;s fjhs' wdydr wdfoaYl lr .kak' Wod'm,;=re j¾.-
;jo "fujeks wdydr rgd yeuodu lsÍu m%dfhda.slj fmar"fld< wem,a wys;lr wdydr jk ^Junk food&-
ÿIalrh'tu ksid"wid¾:l ùfï m%;sY;h jeä frda,a" meáia" fvdkÜ jeks wdydr ks;r .ekSu
fõ';jo"flá ld,hlska k;r jQ miq ;j ;j;a uy;a iSud lrkak' flfi,a le,ß wêl m,;=rls' wêl
ùu isÿ fjhs' wdydr .ekSu hkq" mjqf,a ish¨ fokd mßfNdackh kqiqÿiqh'
tlg ys| "i;=gq idóÑfha fhfoñka l< hqq;= "i;=gla 6'jeämqr j;=r mdkh lrkak'
