i;shlska nv wvq lr.kak lõo wlue;s@ fïl lrkak jeä fohla wjYH fjkafka kE wjYH fjkafka t<j¿ álla ú;rhs t<j¿ j, Tnf.a Worfha we;s fïoh oykhg wjYH lrk fm%daàk, L‚c yd úgñka fukau ;ka;= o nyq, fõ my; l%uh wkq.ukh lr n,kak m%;sM,h

uq,skau Tnf.a BMI w.h fidhd .kak bkamiqj jHdhdu lrkak lïue,s lÜáh fukak fï t<j¿ j¾. Tnf.a ffoksl wdydr fõ,g tlalr .kak tf,iu Èklg wjYH c,h m%udKh o îug wu;l fkdlrkak

01 ñßia

lekvdfõ§ isÿ lrk ,o wOHkhlska fy<s ù we;af;a ñßia j, wvx.= jk m%Odk ridhk øjHla uÕska Tnf.a isref¾ fïo oykh jeä lrjk w;ru wdydr reÑh wvq lrjhs

02 ud¿ ñßia

mßjD;a;sh l=uj;a lrk yd Worfha fïoh oykh lrjk ud¿ ñßia Tnf.a ffoksl wdydr fõ,g tlalr .kak

03 <QKq

<QKq j, wvq le,ß m%udKh ksid fuho nv wvq lr.ekSug odhl fõ

04msms[a[d

fuu c,h wêl t<j¿j uÕska nv.skak ke;s lrjhs  Tng nv.sks oefkk TkEu fõ,djl msms[a[d msÕdkla wdydrhg .kak tgukau c,ho mdkh lrkak fïjd uÕska YÍrfha we;s úY bj;a lsÍuo isÿ fõ

05 fld< meye;s t<j¿

jeä jYfhka ksú;s, f.dajd yd n%ොfld,s lEug tla lr .ekSu Tnf.a l=i fyd¢ka mqrjd ouhs  fufia jkafka tu t<j¿ j, we;s jeä fld< yd o~q m%udKh ksidh


06 jÜglald

jÜglald j, jeä vitamin C m%udKhla wvx.= neúka tuÕska Tnj l%shdldÍj ;nkjd fukau YÍrfha nr wvq lrùuo isÿ lrhs


07 ;lald,s

fuu r;= meye;s t<j¿j vitamin C yd le,sishï j,ska nyq,h fuu fmdaIl fol Èkm;d wdydrhg tlalr .ekSfuka Tnf.a bK fm%oaYh jgd we;s fïoh oykh lsÍu isÿ lrhs


08 fndaxÑ

fndaxÑ Worfha we;s fïoh i;shlska lmd yÍ Tn okakjdo fya;=j@ ta fndaxÑ j, we;s ;ka;= yd fm%daàk ksidh



09 lerÜ

fuuÕska ,efnk beta-carotene yd ;ka;= Tnf.a nr wvq lr.ekSug odhl fõ wuqfjka wdydrhg .ekSu jvd fhda.H fõ



10 ie,aÈß

msms[a[d fukau c,h jeämqr wvx.= jk fïjdfha wvq le,ß m%udKhlao wvx.= jk neúka i;shlska Worh wvq lr.kak WmldÍ fõ