Èk úis wglska mßmqka YÍrhla ,ndf.kSug ir, jHdhduhla

f,dj mqrd isák ñksiqka ñ,shk .Kkla iu. mj;sk ukd yevhlska YÍrh iEod.ekSfï wNsfhda.h Tn;a ndr.kak' fuu ,smsfhka Tng lshkak hkafka Tng ksjfia§u isÿ lsÍug yels ir, jHdhduhla .ekhs'

Tnf.a w;a j,ska Tfí YÍrh by,g tiùu u.ska Tnf.a YÍrfha ueo fmfoig Yla;shla f.kfohs' kuq;a fuh m<uqj isÿlrkakka fuh ir, jHdhduhla lshd fuh wj;lafiarelr w;ayer ouhs' kuq;a fuu.ska YÍrfha ;rndre lu ke;slr oud Worh fmfoi" miqmi udxY fmaYS" w;a iy mdo Yla;su;a lr fokjd' Tng ukd msßmqka YÍrhla ,nd .ekSug wjYHkï fuu jHdhduh Woeik isÿlrkak'
fuu jHdhduh ioyd Wmfoia

fuu jHdhdu u.ska isÿlrkafka by,g tijqkq YÍrfha nr udxY fmaYS úiska ord.ekSuhs' fuu jHdhduh i;s y;rla lr n,kak' Tn m<uqj fuh ;mamr úiailska wdrïNlr B,. wjia:dfõ ld,h áflka ál jeä lrkak" wjidk wjia:dfõ Tn fkdlvjd úkdä y;rla fuh isÿl, hq;=h' wjidkfha§ Tnf.a udxY fmaYS b;du;a fydÈka j¾OKh ù ;sfíú'

Tn fuu jHdhduh isÿ lsÍfï§ ksjerÈ bßhjqj b;du jeo.;a fõ' Tn fuu jHdhduh lsßfu§ Tnf.a mdo j, we.s,s wdodrfhka fmd,j u; /§ isg Tnf.a YÍrh Tfí w;a j,ska by,g Tijd YÍrh iu;, jk wdldrhg ;nd.kak bka miqj YÍrh my;a lrkak'

Tn;a fuu jHdhduh isÿlr fjki w;aúÈkak

we;eï mqoa.,hkaf.a mdo j, uymg we.s,af, tla me;a;lska fyda me;s foflau kshfmd;a; yug we,S jefvk wdldrh oel.kaka wmq¿jka' fuu ;;ajh wdldr lSmhlska isÿ fjkak mq¿jka'

fuu ;;ajh Tng úúO wdldrhg iqj lr.; yels kuq;a fï ,smsh u.ska lshkak hkafka fï ;;ajh Tng ksjfia§u iqj lr.; yels wdldrhla .ekhs'
Tnf.a ksh ksis wdldrj j¾Okh fjkjdkï Tnf.a we.s,s j, iug lsishï fyda wdldrhlg mSvdjla we;s lrkafka kE' Tng;a tfia fõokdjla oefkkjdkï fuu ,smsfha we;s wdldrhg l%shd l, úg Tng tu fõokdldß ;;ajfhka ñfokakg mq¿jka'

fuu ;;ajh u.yerjd .ekSug Tn l,hq;= foa

m<uqj Tn fidaähï nhsldnfkaÜ fïi yeÈ ;=kla c,h ,Sg¾ mylg tl;= lrkak' ^Tng ÆKq tl;= lr.; yelsh&' bkamiqj Tnf.a msvdldÍ ;;ajh we;s kshfmd;= iy tu kshfmd;= wjg iu fydÈka fidaod f;;a lr.kak' fufu wjia:dfõÈ c,fha WIaK;ajh fi,aishia wxYl 37 lg jdvd jeä fkdúh hq;=h'

bka miqj msßisÿ mq¿ka lene,a,la f.k th fydÈka m%;snelaàßhd ldrl l%Sï tll fmd.jd wod, kshfmd;a; uola Wvg Tijd Tfí kshfmd;a; iy kshfmd;a; há iu w;r ;nkak' Tng wjYHkï kï fjÆï máhla wdodrfhka kshfmd;a; jfÜ fj,d .; yelsh'

meh 24 .; jQ miq Tn tu fjÆï máh bj;a lr mq¿ka lene,a, bj;a lr.kak' tu wdldrhgu fuu l%uh Èk 15 fkdlvjd wkq.ukh lrkak' Tfí ksh tu ld,h we;=,; fydÈka jefâù'
m<uq wjia:dfõ§ Tnf.a ksh fmd;a; by,g Tijd mq¿ka lene,a, ;nd .ekSug wmyiqjla oekqfka kï Tn l,hq;af;a ir, ñY%Khla idod ta u; ;eîu fyda fldaudßld iaj,amhla ta u; ;eîuhs' tu ñY%Kh idod .ekSug Tn l,hq;af;a fydÈka wUrd y;a iqÿ ¨Kq j,g ldnksl ó meKs fïi yekaola lj,ï lsÍuhs'

fuu l%uh wkq.ukh lsÍfï§ b;d jeo.;a foh jkafka Tn Èkm;d fuu mq¿ka lene,a, iu;a kshfmd;a;;a w;r udre lrk wjia:dfõ§ iu uDÿj ;nd .ekSuhs'
Tn fuu l%shdj isÿ lsÍfï§ Tn Tnf.a kshfmd;a; wi, ierj ÿgqfõkï jydu Tn Tnf.a ffjoHjrhdj yuqjkak

Èk oyhlska jl=.vq j, .,a bj;a lr.kakd wdldrh''

Tn;a Tnf.a jl=.vqj, .,a iE§ we;sksid mSvd úÈkafklao@ tfiakï fuu ,smsh Tng b;du;a jákd ,smshla jk nj fkdjkqudkhs' Tng fuu ,smsfhka wms lshkak hkafka fufkaß hk OdkH Ndú;d lr,d Tng ksjfia§u idod.; yels T!Iëh mdkhla .ekhs'

fufkaß hkq b;du;a wvq ñ,lg imhd .; yels OdkH j¾.hla ta jf.au tu OdkH j¾.hg jl=.vq j, .,a bj;a lr oeóug b;du;a fydo yelshdjla ;shkjd'
uq;%d frda. iqj lsÍug fufkaß ishhg ishhlau iajNdúl fnfy;la f,i Wmfhda.s lr .kakjd' Bg wu;rj fuu.ska jl=.vq msßisÿ lr § jl=.vqj, ;sfnk je,s iy .,a bj;a lr fokjd" tfiau ldka;djkag we;sjk uq;%dYfha oeú,a,go b;du fydÈka l%shdlrkjd' fufkaß hkq by< fmdaIK w.hla yd T!Iëh .=Khla we;s b;du;a jákd OdkH j¾. j,ska tlla'

jl=.vqj, frda. ksjdrKh ioyd fufu ld¾hlaIu fnfy;a jÜfgdarej ks¾foaY lrkak mq¿jka' fufu T!Iëh mdkh Tnf.a jl=.vq j, we;s .eg¿ ksrdlrKh lrfoaù'

jl=.vq j, .,a bj;a lsÍu i|yd fnfy;a jÜfgdarej idod.kakd wdldrh

Tn fuu fnfy;a jÜfgdarej ilid .ekSu rd;%S ld,hl§ wdrïN lrkak' m<uqj fufkaß .%Eï 200 f.k WKqiqï c,hg oud fydÈka fidaod.kak' bka miqj tu fufkaß .eUqre Ndckhlg oud fydÈka WKqiqï ù we;s c,h f.k tu Ndckfhka ;=fkka folla mqrjkak' bka miqj Tn tu Ndckfha lg fydÈka wdjrKh lrkak' tfia isÿ lsÍfuka miqj fuh wdrlaIs; ;ekl /h myka jk ;=re ;nkak'

miq Èk WoEik Tng tu Ndckh u;= msg iqÿ meye;s ;r,hla mdfjk wdldrh oel .ekSug yels fõú' bka miqj tu Ndckh ;=, ;sfnk Èhrh fjk;a Ndckhlg jlalr.kak' Tng fuh ojfia ´kEu fj,djl iSudjlska f;drj ´kEu m%udKhla mdkh l, yelsh'

tfiau fufu fufkaß j,ska Tng mq¿jka WoEik wdydr fõ, ioyd fi!Lh iïmkak le|la idod .ekSug' Tng fuh ilia lsÍug l, hq;= jkafka fufkaß fldamamhlg j;=r fldamam ;=kla tlalr fydÈka úkdä 15 r;a lr .ekSuhs' Tn fuu fnfy; fydÈka tu ld,h w;r mßfNdackh l,dkï Tnf.a jl=.vq j, we;s .,a bj;a lr jl=.vq msßisÿ lr foaú' Tnf.a uq;%d moaO;sfha jl=.vq ffi, yd uq;%d moaO;sfha wjhj h;d ;;ajhg m;a lr foaú'

bka miq B,. Èkfha mßfNdackg fuu fnfy;a jÜfgdarej rd;%S ld,fha§ by; ioyka wdldrhgu w¿;ska idod.kak' Tn fuu l%uh Èk oyh;a my,j;a w;r fkdlvjd l, hq;=h'


Tnf.a fi!LHh .ek jojk Tng fuu myiqfjka imdhd.; yels OdkH j¾.h iu.ska fï idod.kakd fnfy;a jÜfgdarej Ndú;fhka Tnf.a uq;%d moaO;sh b;du;a fi!Lh iïmkakj ;nd .; yelsh'

Tng fu;la l,a jo ÿka fuu ;;ajh fuu fnfy;a jÜfgdarej wdodrfhka Tnu iïmQ¾Kfhka iqjlr.kak

Tnf.a o;a wk;=f¾ ouk lEu îu''

oka; ffjoHjrfhl= jk iór mfg,ag wkqj Tyq mjik o;a úkdY lr ouk wdydr j¾. lsysmhla ms,snoj úuid n,uq'

1' WKqiqï mdk j¾.

wys;lr ;;ajh

b;d úYd, m%udKhlska f;a iy fldams mdkh lsÍu Tnf.a o;a j,g wys;lr úh yelsh' Tng hï ld,hla h;au Tnf.a o;a j, ly meyehg yefrñka ;sfnk l¿ meye;s ;s;a oel.ekSug yels fõú' tu.ska Tfí f;d,a úh,S we;s njo oel .ekSug yels fõú''
úi÷u

Tn f;a fyda fldams mdkh lsÍfuka miqj Tn Tnf.a uqLh c,fhka fidaod oukak' túg Tng fuu ;;ajh u.yrjd .ekSug yels fõú'

2' iekaúÉ

wys;lr ;;ajh
fndfyda iekaúÉ j¾. fyda idudkH laIKsl wdydr j¾. wkqNj lsÍfï§ tajdfha ;sfnfk iSks m%udKh ksid Tnf.a uqLh ;=, úYd, m%udKhlska nelaàßhd yg.kS" tu.ska Tnf.a o;a j, l=yr we;sùug bv we;'


úi÷u
Tnf.a o;a wdrlaId lr .ekSug iekaúÉ fjkqjg OdkH j,ska iEÿ mdka j¾. mdúÉÑ lrkak'


3' YS; mdk j¾.

wys;lr ;;ajh
fuu ;;ajh b;du;a jeo.;a jkafka ks;ru jdf.a m<;=re îu j¾. mdkh lrk mqoa.,hkagh'

m<;=re hkq ñksidf.a YÍrhg b;du;a ys;lr fohls' flfia fj;;a m<;=re ñßl+ úg thska m<;=re weisâ Y%djh fõ' thg Tnf.a o;aj, tku,h úkdYlr oeófï yelshdj we;'

úi÷u
Tn fuu ;;ajh u. yerjd .ekSug m<;=re îu j¾. mdkh fkdlr o;a Yla;su;a lsÍug yels le,aishï wvx.= lsß ksIamdok iy fidahd lsß ksIamdok mdkh l, hq;=h'


4' laIKsl wdydr

wys;lr ;;ajh
fmdmafldaka jeks oE wdydrhg .ekSfï§ tajd ;=, úh,d.;a m<;=re wvx.= fõ' fuhska Tnf.a o;a j,g wys;lr ;;ajka we;s lsÍug yelsfõ' fmdmafldaka jeks oE wkqNjfhka Tnf.a uqLh;=, m%N, wï, we;slrhs'


úi÷u
Tn fujeks oE wdydrhg .ekSfï§ wem,a fyda fmhd¾ia jeks m<;=rla iu. wdydrhg .ekSu iqÿiq fõ' tkï m<;=re j, we;s c,h fuu weisâ ksoyia lr ouhs'


fuys we;s mqreÿ wkq.ukh lr Tn;a Tnf.a o;a wdrlaId lr .kak'

Tn;a Tfí iqÿ meyehg yerekq ysiflia .ek is;d jo fjkjdo@

fufu ,smsfhka wms Thd,g lshkak hkafka iqÿ meyehg yerekq ysiflia bj;a lr.ekSug ksjfia§u idod .; yels woyd .; fkdyels mdkhla .ekhs'

wm Tng lshkakg hk ms,shu b;du;au M,odhS f,i iqÿ meyehg yerekq ysiflia iu. igka lrkjd' ;jo th Tfí weia fmkSfï j¾Okhg iy ifï j¾Okhgo b;du;au id¾:lj odhl;ajhla ,ndfokjd'

fuu mdkh idod .ekSug Tng wjYH jk oE

*a,elaiSâ f;,a .%Eus 200(Flaxseed oil - Buy from supermarkets and farmacies)
iqÿ <QKQ ìla ;=kla
f,uka f.ä y;rla
ó meKs lsf,da tlla

idod .kakd wdldrh

f,uka f.ä y;r /f.k tjdfha f,,a, fydÈka bj;a lrf.k fn%kavrhlg oud thg iqÿ <QKqo tlalr fydÈka wUrd.kak' bka miqj by; lS f;,a j¾.h iy ó meKs thg tl;= lr.kak' kej;;a fydÈka wUrd .kak' bkamiqj tu Èhrh Ndckhlg oud mshklska wdjrKh lr YS;lrKfha .nvd lr ;nkak'

Ndú;hg .kakd wdlrh
,S yekaola Ndú;d lr ojilg ;=ka j;djla wdydr fõ,g meh Nd.hlg fmr fuhska f;ayekafoka tlla mdkh lrkak' Tn fuh Ndú;d lsÍfï§ hlv yekaola Ndú;d lsÍu wys;lr neúka ,S yekaola muKla Ndú; lrkak

Tn;a Tnf.a ysiflia ysi fome;af;ka .s,syS hEu ksid lK.dgqfjka miqjkafklao@

fufu ,smsfhka lshkak hkafka Tng Tnf.a j¾Okh fkdjk ysiflia kej;;a Tng jqjukd wdldrhg j¾Okh lr.ekSug yels b;du;a ir, wdldrhla .ekhs' fuys úfYaIh jkafka fuu l%shdj,sh isÿ lsÍug b;du;a ir,j imhd.; yels tla wuqo%jHla muKla wjYH ùuhs'

Tng fuu i;aldrh lr.ekSug wjYH jkafka tඬre f;,a muKs' tඬre f;,a j, úgñka E" LKsc ,jK" fm%daàk w;=,;a fjkjd' ta jf.au fï tඬre f;,a j, nelaàßhd kdYl .=Khla iy È,Sr kdYl .=Khkaf.kao hqla; fjkjd' tඬre f;,a j, Tfu.d 9 fïo wï,h we;sksid ysiflia kej; j¾OKhg wjYH lrk fmdaYKhka kej; W;af;ackh lr fokjd' tu.ska Tfí ysiflia muKla fkfjhs Tng Tfí weys neu iy weiamsydgq jqjo kej; j¾Okh lr.kak mq¿jka'

fufu tඬre f;,a Tnf.a ysiflia .eTqrgu .uka lr Tnf.a j¾Okh jQ ysiflia /l fokjd" tfiau j¾Okh fkdjQ ysiflia kej; j¾Okh lr fokjd'

fuh isÿ lrk wdldrh
Tng kej;;a Tnf.a ysiflia ,nd .ekSug l, hq;af;a msßisÿ frÈ lene,a,la tඬre f;,a j,ska fydÈka fmd.jd Tnf.a ysiflia ke;s ia:dk j, ie,lsh hq;= jdr m%udKhla wdf,am lsÍuhs' jvd;a hymya m%;s:, ioyd fuh wju jYfhka i;shlg jdr ;=kla j;a isÿ l, hq;=hs' Tfí ysiflia j¾OKh fjk f;la fuh fkdlvdjd isÿlrkak'

Tng fuu l%uh isÿ lsßïka miq Tfí mSvd ldÍ;;ajh u.yrjd .ekSug yelsfõú

Tnj wmyiq;djhg m;a lrk o;a lelal=ug b;du ir, w;a fnfy;la''

Tng;a úáka úg o;aj, fõokdj we;sù thska mSvdjg m;a fjkjdo@ tu ;;ajh u. yrjd .ekSug fydou l%uhla ;uhs fï ,smsfhka lshkak hkafka' fuu l%uh Ndú; lsÍfuka úkdä y;la we;=,; Tnf.a o;a lelal=u iqj lr.kak mq¿jka ta jf.au fïl ishhg ishhla id¾;l l%uhla'


Tng w;aúÈkak isÿjk nrm;,u fõokdj,ska tlla úÈhg o;a lelal=u yÿkajkak mq¿jka'
wo wms Thd,g lsh, fokak hkafka oka; ffjoHjrfhl= .djg hkafk ke;=j fï o;a lelal=u ksjfia§u iqj lr.kak mq¿jka f,aisu l%uhla .ek'

fuu l%uh uq,skau yÿkajd §, ;sfhkafk lekvdkq cd;slfhla úiska" thd fmkak, §, ;shkjd fldfyduo oka; ffjoHjrfhl= .djg hkafk ke;=j of;a wudrejla wiqlr .kafk lsh,d'

fydohs" wms n,uq fïl fldfyduo lrkafk lsh,d''
Thd,g o;a lelal=ula wdjyu tal wvq lr.kak lrkak ;sfhkafk whsia leghla wrf.k Thd,f. msg w,af, uymg we.s,a,hs oUr we.s,a,hs w;fr ;sh,d úkdä myla t;k w;=,a,k tl'

wf;a fufu ia:dkh ;uhs iakdhq bjr fjk ;ek' fu;k whsia leghlska we;s,a,Sfuka fjkafk yßhgu lshkjkï iakdhq j,g iaïndykhla fokjd jf.a jevla' fu;k§ ñksia fud,h fud,h u.ska fõokdj we;s ;ek fidhd th iqjlr fokjd' ishhg wkQjlg jvd ñksiqka ixLHdjla fuu l%uh w;ayod n,d fufu l%uh u.ska o;aj, fõokdj myj hk nj ms,sf.k we;' fuu l%uh b;du;a id¾:l l%uhla'

Tng iqn ojila tfiau o;a lelal=fuka blaukgu ñfokak

bÈßhg fkrd wd Worh fmfoi Èklg w., ne.ska wvqlr .ekSug kshu u.la''

fï fnfy;a jÜfgdarejg ia;+;s jkakg oeka ldka;djkag ;sfhk .eg¿jla jk Worh bÈßhg fkrd tafuka we;sjk wmyiq;djh u.yerjd .ekSug mq¿jka' fuu fnfy; idodf.k mdúÉÑ lsÍfuka ldka;djkag mq¿jka ;ukaf. bÈßhg fkrd wd Worh Èklg w., ne.ska wvq lr.kak'

fuu fnfyf;ka wmf.a YÍrfha ;shk w;sßla;hla jQ uy; iy c,h ;=rka lr oud fud,fha ;d¾lsl yelshdj" u;lh tajf.au lkaj, weiSfï mrdih iy weia fmkSfï mrdih jeälr fokjd'
fuu fnfy;a jÜfgdarej wmg idod .ekSug jqjukd jk my; oE b;du;a myiqfjka fidhd.ekSug yelshdj ;sfí'


kejqï rdnq
f,uka
ó meKs

rdnq hkq b;d .=K t<j¿jls tu.ska w;Sidrh" ie,afudfk,a,d" laIh frda.h jeks ñksia isref¾ we;s fndfyda frda. j,g iqjh f.kfokjd' tfiau fndfyda mrfmdaIs;hska we;s lrk nelaàßhd úkdY lrñka ñksia isref¾ we;s frda. keiSug Wmldr fjkjd' tfiau th w.akahdYfha isg wdudYh yd nvje,a hqI yd tkaihsu iardjhg W;af;ackh jk mßÈ th wdydr Ô¾K wjhj j, ld¾hh o jeä ÈhqKq lr foa' tfiau yDoh iy ixirKh fukau wlaudfõ ld¾hh b;d fydÈka lsÍug WmldÍ fjkjd' uy¿ úfha miqjk mqoa.,hkag ;sfnk ikaê" fmaYS" fyda ;ka;=uh mgl ;=, fõokdj jk rEuál wd;rhsáia frda. ;;ajho u.yrjd .kak mq¿jka'


isref¾ nr wඞq lsÍug i|yd fuu fnfy;a jÜfgdarej iE§ug jqjukd jk oE

rdnq 125g
f,uka f.ä ;=kla
ó meKs fïi yeÈ ;=kla

idod .kakd wdldrh
m<uqj rdnq fydog wnrd .kak' bka miqj .eTqre Ndckhla f.k thg f,uka f.ä ;=k iy rdnq lj,ï lr.kak' bka miqj thg ó meKs fïi yeÈ ;=k oud ,S yekaola wdOdrfhka fydog lj,ï lr.kak'

fuu wdldrhg isÿ l, miq Tn Tnf.a fnfy;a jÜfgdarej idodf.k wjikah'
Tn fuu fnfy;a jÜfgdarej ùÿre fcda.=jlg oud YS;lrKfha ;eîu b;du;a iqÿiqh'
by; lS wdldrhg Tn idod.;a fnfy;a jÜfgdarej Èklg fojrla Tn wdydr .ekSfï§ Tnf.a wdydr fõ, iu. tl f;a yekaola ne.ska wdydrhg tl;= lrf.k wdydrhg .kak'
fuh i;s ;=kla fkdlvjd wdydrhg f.k Tn Tnf.a bÈßhg fkrd wd Worh Èfkka Èk yels,S hk wdldrh Tnu ksÍlaIKh lrkak'

ú,dis;d .ek is;k Tn ksh fmf<a iqkaor;ajh .ek;a jeä Wkkaÿjla olajkjd' ta;a Tfí isref¾ ksfrda.S nj;a msßmqka ksh fm<lska Èiajk nj Tn okakjdo@ iu ms<sn| ffjoHjrekao Tfí ksfrda.S nj y÷kd .kafka m<uqj ksh mÍlaId lsÍfuks' fï ksid wm YÍrfha jeo.;a wx.hla jk ksh fmf<a ksfrda.S nj .ek is;k Tn fï .ek;a oekqïj;a úh hq;=uhs'

ksh fmf<a msßmqka ksfrda.S nj yd j¾Okhg WmldÍ jk fmdaIKh wvx.= wdydr ms<sn| Tn oekqïj;ao@
ì;a;r
ì;a;r lshkafka fm%daàka nyq,ju wvx.= wdydrhla' Tfí ksh fmf<a Yls;au;a njg fukau j¾Okhgo fuh w;HjYHu idOlhla' kshfmd;= j¾Okhg fm%daàka ix>glh w;HjYH nj iu ms<sn| úfYaI{ ffjoH u;hhs' úgñka B ì;a;rj, wvx.=j ;sîu fuys úfYaI;ajhhs' th ksh j¾Okhg WmldÍ fõ'


ieuka
fm%daàka yd iskala wvx.= frdai meye;s fuu uiqka j¾.hg fndfyda fokd leue;a;la olajkjd' ta ú;rlau fkfjhs fm%daàka wfma isrerg

wjfYdaIKh lr .kakg;a fuh WmldÍ fjkjd' fuf,i wm i;aj mgl j,ska ,nd .kakd fm%daàka ksh j¾Okhg fukau ksfrda.S njgo fya;=fjhs'

fmd,af;,a
wm .kakd wdydrj, we;s fmd,af;,a jeks ys;lr fïo j¾. isrerg wjYH fmdaIK fldgia wjfYdaIKh lr .ekSug myiq lrjhs' fï w;ßka úgñka ta'É'þ hk ix>gl ksh Yla;su;a lrjhs' úgñka ´ yd fm%daàka nyq,j wvx.= l=l=¿ uiao Tfí wdydrhg tlalr .ekSu jvd;a iqÿiqhs'

ksú;s
Tfí YÍr fi!LH b;du .=Kodhl nj fndfyda fokd okakd lreKla' YÍrfha wfkla wx.j,g fukau ksh ksfrda.S ùug;a ksú;s ukd T!IOhla' ;o fld< meye;s t<j¿ j, wvx.= úgñka þ" úgñka ´ úgñka ta yd hlv wdÈh ksh j¾Okhg yd tys Yla;su;a njgo WmldÍ fjhs'


Yd,sld rx.kS iurÈjdlr

Wmqgd .ekSu uõìu

fo.=Khla fõ.fhka ysiflia jefjhs

Tn fkdkj;ajd ysiflia jeùug W;aiy l,o Tng b;sßjkafka levqKq" jefgk fyda f;,a fífrk m%;sM,hls' tfiakï Tng ;Dma;su;a úhyels jÜfgdarejla fuu jÜfgdare 2ka yÿkd .; yel' Tng wjYH ishÆu o%jH Tfí uq¿;ekaf.hska fidhd .; yel'

flfi,a wdjrKh

wjYH o%jH
fmdä lrk ,o flfi,a f.ä 2hs
ì;agr lyuo 1hs
foys f;a ye§ 1hs

ms<sfh< lsÍu

ishÆu foaj,a tlg tl;= lr ysifla .,ajkak' fldKavh ma,diagsla ne.hl oud miqj ;=jdhla T;kak' ñks;a;= 30-40 w;r ld,hla fufia ;sfnkakg yer fidaod yßkak'

fodvï wdjrKh

wjYH o%jH
ñßld .kak ,o kejqï fodvï hqI fldamam 1 hs
fhda.Ü fldamam 1hs

ms<sfh< lsÍu

ishÆu foaj,a tlg tl;= lr ysiflia .,jkak' fldKavh ma,diagsla ne.hl oud miqj ;=jdhla T;kak' ñks;a;= 30-40 w;r ld,hla fufia ;sfnkakg yer fidaod yßkak'

iu /,s jeàu j,la jk iajdNdúl fnfy;a jÜfgdarej (Èk 7 lska woyd .; fkdyels m%;s:,)

wjdikdjka; f,i ifuys /,s jeàu ldka;djkaf.ka iyjd ;nd.; fkdyels nj wm fndfyda fokd okakd fohla' fndfyda ldka;djka fï /,s fmkqu j,lajd .ekSug rEm,djkH lghq;= j, fhfoñka iy úúo j¾.j, wdf,amk .,ajñka fjfyfik wdldrh oel.kak mq¿jka'

tfia jqj;a fndfydauhla ñ, wêl wdf,amk mjd fï ifï /,s fmkqu bj;a fjkjd lshd j.lshkafka kE' fï wdldrfhka lD;suj ksmojk lsisu wdf,amkhla wmg fi; i,ikafkao kE'

fuu ,smsfhka lshkak hkafka Tnj uú;hg m;alrk fuu lrorldr iu /,s jeàu ke;slr.kak mQÆjka fnfy;la ksjfia§u idod .kakd úÈhla .ek' Tn fuu ksjfiaÈu idod .ekSug .els wdf,amkh idod .;aúg Tngu ysf;aú Tnu fï ifï /,s jefgk .eg¿jg Tnu jàkd T!IOhla Tn ksjfia§u b;du;a wiq msßjehla ord idod .;a;d lshd'

uu ksji ;=, idod.kakd fnfy; iug lÈu fnfy;la th iug ldje§ ifï iajNdjh iu uÜgulg f.k tkjd" /,s iys; iu ke;slr oukjd" tajf.au fmr ;snQ /,s rys; iu kej; f.k tkjd'

uu wdf,amh idod .kafka wdrlaIs;j fidhd.; yels iajdNdúl foaj,a lsysmhlskqhs' Tn Tnf.a merKs iqkaor iug wdorh lrkjdkï Tn fufu fnfy;g;a wdorh lrdõ' Tng Èk y;la we;=,; fjki jgyd .ekSug mq¿jka' tajf.au fuu wdf,amkfha úfYaIh fjkafka ´kEu iulg .e,mSuhs' fuh iod .kakd wdldrh oeka wms n,uq'

ksji ;=,u idod .ekSug yels wdf,amkh iE§ug wjYH jk o%jH

· wdukaâ fyda T,sj¾ Ths,a fïi yekaola'
· ì;a;r lyuo tlla'
· ó meKs f;a yekaola
· jeia,Ska f;a yeÈ folla

idod.ekSu iy wdf,am lrk wdldrh

c, jdIam wdOdrfhka úkdä lsysmhla jehlr jeia,Ska Èhrhla wdldrhg m;a lrf.k thg ì;a;r lyuoh" f;,a iy ó meKs tlalr.kak'

Tn fuh ;ks wdf,amhla f,i ilid .;amiq Tfí wdf,amh iQodkï'

th Tfí merKs wdf,am nÿkl ;nd.kak'

fufu wdf,amh Tnf.a iug .e,ajQ úg uu ld¾hh Tfí ifï isÿùug mgka .kS' ñks;a;= 30 lska miqj Tn fufu wdf,amh f,akaiqjla wdodrfhka bj;a lr.kak'

igyk

fuu wdf,amh mehlg jvd jeä ld,hla iu ;=<g wjfYdaIKh fõ' tuksid fuh ksod.ekSug meh follg muk fmr wdf,am lsßu iqÿiqfõ' fuu wdf,amh Ndú;d lsÍfuka miq YS;lrKhl ;nkak' mßiaiñka mßyrKh lrkak'

wefia we;sjk k.k j,g m%;sldr

uq,skau Tn oek.;hq;= lreK jkqfha k.k hkq weismsfhys flia.i uq, we;sjk bÈuquls' th Nhdkl fkdjqk;a fõokdldÍ iy lrorldß fõ' k.k we;sùug fya;=j jkqfha nelaàßhd wdiokhls' fuu ,smsfhka iajNdúlj k.k j,g m%;sldr lrk wdldrh oek.; yel'

msáka tk k.k r;= iy oeú,a, jk w;r w,a,k úg ;o .;sfhka hqla;h' idudkHfhka weis ms,a,fuys w. odrfhys yg.kshs' th blaukskau ke;súo hd yel' Bg wu;rj weis ms,a,ug ydksù we;s fõokdldÍ .eá;a;la yg.kakd wjia:do we;' we;=,;ska tk k.k weis ms,a,ug ;rula we;=,;ska oel.; yels w;r tajd iqjùug Ndysr k.k j,g idfmalaIj jeä ld,hla .kS'

);olsßu" we;s,a,Su" ñßld k.kh t,shg .ekSug W;aiy lsÍu" fyda lsisu wdldrfha weisms,a,ug ydks lsÍula kqiqÿiq' th bfíu ke;sú hdug Èh hq;=h'

)th Rcq f,i widokh jqjla kï úIîc kdYl fnfy;a ìkaÿ oeóu iqÿiqfõ'

)weia wdf,amk mdúÉÑh iqÿiq fkdfõ th ;;ajh ;j;a nrm;, lrhs'

)ikSmdrlaIl l%u wkq.ukh lsÍu fukau widÈ; ia:dk msßisÿj ;nd .ekSu jeo.;afõ'

)WKqiqï frÈ lene,a,lska ;o lsÍu frdaul=m j, we;s no ke;slsÍug Wojqfõ'

) chamomile f;a j, wvx.= u¾okh lsÍfï yelshdj bÈuqu iy fõokdj wvq lsÍug Wojq jk w;r k.kfhka oshr .e,Su kj;hs' chamomile f;a ne.hla f.k WKq j;=rg oud iaj,am fj,djla ;nd thska bj;a lr.kak' fuh ál fj,djla ;nd ñßlsulska f;drj widÈ; ia:dkfha ;nkak' nE.h ksjqKq miq bj;a lr.kak' kej; wjYH jr .Kkla tf,iu isÿ lrkak'

k.k j,g m%;sldr

) lsls<sh ì;a;rhla oeuq ú.iu WKqiqï ;;ajfhkau k.kh we;s ia:dkfha ;nkak'

) fld< meye;s ¿kq f.äfha fld< tk ia:dkhfhka Èla w;g lmkak' thska tk hqI fl,skau widÈ; ia:dkfha .,jkak'

)odiafm;shd u,a fm;s f;a ye§ 1la j;=r fldamam 1$4lg oukak' th fmrd mq¿ka lene,a,la f.k thska fmd.jd widÈ; ia:dkfha .,ajkak

) ñkaÜ fld< lsysmhla f.k l=vqlr tajd fl,skau k.kh u; ;nkak' ñks;a;= 5la muK fufia ;nd uo WKq j;=frka fidaod yßkak'

j,lajd .kakd l%u

weia r;= fõ fyda bÈñ we;s úg we;s,a,Su idudkH isoaOshls' l=vd orejka uykais jQ úgo fufia isÿ lrhs' kuq;a fuh isÿ lsÍu k.kfha Ndysr iajNdjh fjkia lsÍug fya;=fõ'

weia widokhg;a fndaùug;a fya;=jk weia we,a,sfï wdidj j,lajd .; hq;=h' oe;a ks;ru msßisÿj ;nd .ekSug;a fydo fi!lH mqreÿ mqyqKq lsÍu;a k.k we;sùu je,laùug fydo fya;=jla fõ' inka mdúÉÑlr fia§u" f.or wd ú.i;a" iEu jevlgu miqj;a isÿlsÍu ;ekam;aù we;s nelaàßhd bj;a lsÍug msgqjy,lafõ'

úgñka A ,nd.ekSu k.k we;sùu j,lajk ;j;a wdldrhls' fuhska YÍrfha m%;sYla;sh by, ouhs' kuq;a wydr Whk úg§ fndfyda úg úgñka A ke;sjk ksid ms<sfh< lsÍfï§ ie,ls,su;a úh hq;=fõ' ì;a;r" lerÜ" jÜglald" ;lald,s" ksú;s" ,eáia fujeks wyr j,g Wodyrk fõ'

k<f,a l=re,E ioyd Tn l, hq;af;a l=ulao@
;reK úfha we;sjk iuyr l=re,e b;d l=vd" fkdlik" fõokd fkdue;s jqjo th Tfí úYajdih my; fy,hs' Tn fujeksu m%Yakhlg uqyqKmd isákï my; ioyka l,hq;= iy fkdl<hq;= oe b;d m%fhdackj;a fõ'

l,hq;= oE

1' Tfí uqyqK ojig fojrla ^Wfoa iy kskaog fmr& inka rys; msßisÿ ldrhlska fidaokak'

2' jHdhduhg miqjo uqyqK fidaokak' f;,a ;ekam;a ùfuka frdau l=m wjysr úh yels ksid'

3' Tfí uqyqK f;,a iu. .eàula we;sjqKs hehs is;sh yels yeuúgu uqyqK fidaokak' Tn wydr nÈk ia:dkhl jev lrhs kï úfYaIhs'

4' uqyqK we,a,Sug yels we;s,a,Sug ^kslg" lïuq," k<, &fmr fow;a fidaokak' Èkh mqr Tn we,aÆ foaj,a u;lo@ fuu mqreoao w;ayeÍu u.ska l=re,E m%Yakh wvqlr .;yel'

5' ysi flia f;,a iys; kï Èkm;du fidaokakg wu;l fkdlrkak'fuh Tfí uqyqfKa iy fn,af,a we;sjk f;,a .;shg fndfyda fia n,mdhs'

6' ysre t,shg hk úg§ f;,a fkdue;s ika l%Sï Ndú; lrkak'

fkdl<hq;= oE

1' uqyqK w;=,a,Su iy ier inka j¾. mdúÉÑfhka j,lskak' Tng l=re,E w;=,a,d l=re,E bj;a l, fkdyels w;r th we;s,a,Sfuka ;;ajh ;j;a krl w;g yef¾'


2' uoHidr wvx.= wdf,amk Ndú;fhka j,lskak' wdf,amk j, uoHidr m%;sY;h jeä ùfuka iu úh,s fukau wdiokho úh yel' tu.ska ifï ;jÿrg;a f;,a m%udKh jeä lrk w;r tu.ska l=re,E ;j;a jeäfõ'

3' fld;rï ÿrg leu;s jqjo lre,E ñßlSug" w,a,d .ekSug fyda t,shg .ekSug W;aiy fkdlrkak' fufia lsÍfuka bÈuqu jeäjk w;r uqyqfKa me,a,ula yg.ekSfï wjodkula mj;S'

4' f;,a iys; lsisu f;;ukh rojk l%Sï fyda ika l%Sï Ndú;fhka j,lskak' tf,iu fïjd ñ,§ .ekSfï§ f;,a rys; oehs fydÈka úuis,su;a jkakdfiau uqyqK ioyd jQ f;;uh rojk ls%ï muKla mdúÉÑ lrkak' YÍrh ioyd ksmoj, ,o tajd Ndú;fhka j,lskak'

5' ysiflia ioyd mdúÉÑ lrk fc,s" fyda iafma% yels;dla uqyqfKka bj;g lrkak' ukao tajd u.ska frdau l=m wjysr úh yels ksidh' fuu oE mdúÉÑfhka miqjo uqyqK fydÈka fidaod .kak'

i;shlska o;a iqÿ lsÍfï iy;sl u.

fuu l%uh fmkqfuka wm%shhs iy wjq,a iy.;hs' kuq;a th fndfyda ñksiqkag Wojq ù we;' fmfkkakg ;sfnk wdldrhg l%shdldÍ ldnka o;a iqÿ lsÍug Wojq fõ' iajNdj O¾fuhdf.a w;s oejeka; ;E.a.la f,i w.=re yeÈkaúh yel' mdpkfha isg úlsrK n,mEu olajd jQ fi!lH .eg¿ j,g m%;sldr l%uhla f,i w.=re Ndú;d lr ;sfí'

w.=re hkq .,aw.=re j, m%fíohls'fuu ;;ajhg meñKSug fjk;a jQ l%ufõohla wkq.ukh l, hq;= w;r th yqud, l=àrhla ;=,ska o hdhq;=j ;sfí' by, l%shdj,sfhka miqj u;=msg m%udKh úYd, fõ' fuys f;areu jkqfha w.=re j,g jvd jeä o%jH m%udkhl wdl¾Ykh lsÍfï yehdjla we;' fïjd mdúÉÑfhka lsisu oreKq úIúulg Ndckh fkdfõ'

o;a iqÿ lr.kafka flfiao@
b;d myiq l%uhls' il%sh ldnka hï m%udKhla f.k Ndckhl oud fydÈka l=vq lr .kak' nqreiqj wOdrfhka il%sh ldnka o;a j, .,ajkak' il%sh ldnka ´kEu *duishlska ,nd.; yel' Tfí o;a ñks;a;= 3-4la muK m%udKhla uÈkak' idudkH wdldrhg b;d fydÈka lg fidaod yßkak' m<uq wjia:dfjkau fjkila oelsh yels jk w;r i;shlska jvd iqÿ o;a foam,la ,nd .; yel'

oka; ffjoHjrhd ,.g fkdf.dia o;aj, ue,shï bj;a lr.kafka flfiao@

oka; ffjoHjrhd ieuúgu ue,shï bj;a lsÍu b;d fydÈka isÿlrhs'flfia fj;;a ksjfia§u ue,shï bj;a lr.; yels iajdNdúl jÜfgdare úYd, m%udKhla we;'

1 jk jÜfgdarej

wjYH o%jH
fjd,akÜ fmd;= .%Eï 30 (fuh fjf<omf,ka us,oS .l yel)
c,h
ieliSu

fjd,akÜ fmd;= Ndckhlg ou c,h tl;= lr ,sm u; ;nd ñks;a;= 15la muK ;ïnd .kak' ñY%khf.k o;a nqreiqfõ wdOdrfhka ñks;a;= 5 la muK fydÈka o;a ueo .kak' miqj fidaod yßkak'
fuu l%uh Wfoa" oj,a iy rd;%shg kej; kej; isÿ lrkak'

3 jk jÜfgdarej
wem,a ihsv¾ úkdlsß (fuh fjf<omf,ka us,oS .l yelo;a ue,shï bj;a lsÍug fhdod .; yel' kuq;a ie,lsh hq;=hs" fuh isÿl,hq;af;a i;shlg 1 jrla muKls' Tnf.a o;a nqreiqj wem,a ihsv¾ úkdlsß j,ska fmd.jd fydÈka o;a ueo .kak' b;du;a fydÈka Tfí lg c,fhka fidaod yßkak' ke;fyd;a o;a j, tku,hg ydks úh yel'

ifuys msg;g fkrd we;s jkakd jQ b;d l=vd uDÿ .eá;s bkakka jYfhka wmg yeÈkaúh yel' fuu bkakka YÍrhg ydkslr fkdjqjo bkakka bj;a lsÍug ndysr w,xlrKh .ek is;k fndfyda fofkl= j¾;udkfha fm<fò' úfYaIfhkau fn,a, jeks ia:dkhl yg .kakd bkakka WodyrK fõ'

tfy;a ffjoHjrhl= fj; fkdf.dia ksjfia§u fuu bkakka bj;a lr .; yels nj Tn okakjdo@ fï i|yd Tng wjYH jkafka wem,a hqIfhka ilid .;a ihsv¾ úkdlsß muKs (fuh fjf<omf,ka us,oS .l yel -
Apple Cider Vinegar)' fuh Ndú;d lsÍu jvd ckm%sh ùug fya;= ù we;af;a lsisÿ fõokdjlska f;drj;a b;d wdrlaIdldÍ f,i;a bkakka bj;a lsÍug Bg we;s yelshdjhs' fuu úkdlsß j, we;s wdï,sl;dj u.ska bkakka iys; mglh úkdY lrk w;ru" tys§ ta wjg iug lsisÿ ydkshla isÿ fkdjk w;ru ,m le<e,a iu u; b;sß fkdùuo úfYaIhls'


wem,a ihsv¾ úkdlsß m%;sldrh bkakka bj;a lsÍug fhdod .kak whqre


1' ifuys .eá;s ^bkakka& iys; m%foaYh wjg inka iy uo WKqiqï c,fhka fidaod msßisÿ lr .kak'

2' msßisÿ frÈ lvlska ifuys u;=msg f;;ukh bj;a jk fia fyd¢ka msiod úh,d .kak'
3' o;a msßis÷ lsÍug fhdod .kq ,nk l=vd o;a lgqjl wdOdrfhka .eá;a; fiñka iqrkak' fuh .eá;af;ka f,a tk f;la isÿ fkdlrkak'
4' lmq mqÆka iaj,amhla f.k th " wem,a ihsv¾ úkdlsß j, fmd.jd jeämqr úkdlsß m%udKh bj;a jk fia fyd¢ka ñßld .kak'
5' miqj fmd.jk ,o mq¿ka lene,a, .eá;a; Wv ;nd fj¿ï máhlska fj,kak'
6' tla /hla fufia ;nkakg yßkak'
7' miq Èk WoEik fj¿ï máh bj; lr tu ia:dkh msßis÷ j;=frka fidaod yßkak'
8' bkakka ;o meye hg yeÍ" úh,S jefgk ;=re Èk 3 la fyda 4 la fuf,iska isÿ lrkak'

See Video



wo wms "wo ojiskafmkajkafka álla fjkia úÈfya ùäfhda tlla' fïl wdorKsh ;d;a;d .ek ks¾udKh jqkq ùäfhdajla' yeu ;eku l;d lrkafka wïuf.a wdorh .ekfka' ;d;a;d;a wmsg fldÉpr wdof¾o@ kuq;a ;d;a;d wmsg wdof¾ lrkafka ryiska' ta ksid wmsg wfma ;d;a;f.a wdorh f;areï .kak wudrehs' n,kakflda fï ùäfhda tl" ;d;a;d wmsg fldÉpr wdof¾o lsh,d f;areï .kak myiqfjhs'
"uf.a ;d;a;d ;uhs ;d;a;d' ;d;a;d ;uhs jvd;au lvjiï" oel=ïl¿u" olaIu" lreKdjka;u' thd ;uhs uf.a iqmsß ùrhd' ;d;a;dg wjYHhs uu fydÈka mdie,a jev lrkjd olskak' ir,ju ;d;a;d b;du;a fydohs' kuq;a" Tyq fndre lshkjd /lshdjla ,nd.ekSu .ek" thd fndre lshkjd i,a,s ,eìu .ek" thd fndre lshkjd uykaiskE lsh," thd fndre lshkjd thdg nv.sks kE lsh," thd wmg yeufoau ;shkjd lsh, fndre lshkjd' thdf.a i;=g .ek thd fndre lshkjd" thd fndre lshkafka uu ksihs"

orejl=f.a wkd.;h ieu lemlsÍulgu jev jáfkah'
ùäfhda tl  my;ska krTkak


ysfia lelal=u .ek wms ishÆu fokg w;aoelSï we;' fuu wjjdoh Tnj fjkia lrù' wjjdoh jkqfha ysi iïndykh lsÍuhs' fuu l%uh hgf;a lelal=u we;s ia:dk j,g ysfia f,a .ukd.ukh ÈhqKq lrñka fõokdfjka ksoyia lrhs'

fuhg wu;rj fm;s .ekSfuka f;drj Tng Wojq úh yels l%uhla wms yÿkaj fouq'

;=jdhla wOdrfhka ysi iïndykh lsÍu
ysfia iy fn,af,a fõokdj ke;slsÍfuys,d fuu l%uh b;du;a t,odhs fõ' ieugu jevd ysi iïndykh lsÍu i;=g f.kfok ld¾hhls'

;=jdhla wdOdrfhka ysi iïndykh lrkafka flfiao@

f.dvla .Klu ke;s .e,fmk ;=jdhla fidhd .; hq;=hs' oeka th o.r f,i >K frda,la f,i frda,a lr .kak' oeka ;=jdh Tfí k<,g fifuka ;o lrkak' th we; foflkau ;Èka w,a,d isákak' oeka ;=jdh ysi" fn,a," Wrysi foig fifuka .uka lrjkak' fifuka fukau ßoaukql=,j ;=jdh nqre,a fyda ;o lsÍfuka ;=jfha ;o .;sh wvq jeä lrñka Tng wjYH mßos kej; kej; isoaO lrkak' fuh ñks;a;= 3-4 w;r m%udkhla l, hq;= w;r fuh l%uh ysfia lelal=u wvq lrhs' fuhska iqjhla fkdfõkï ñks;a;= 10la muK isg kej; fuh isÿlrkak'

fndfydaúg ysfia lelal=ug fya;= jkafka uia fmr,suls' tuksid fufu o.r .eiqKq ;=jdh ysi iy fn,a, m%foaYh bys,a lrhs' tu.ska uia fmr,Su bj;a lrk w;r jvd jeo.;a jkqfha th Okd;aul f,i lfYareldjg n,mdhs'

;o ysfia lelal=ug fuu m%;sldr l%uhg ;j;a wx.hla tl;= l, yel' Tng b;d ;o ysfia lelal=ula we;akï Tn ñkaÜ f;a tlla mdkh l, hq;=fõ' ñkaÜ f;a i;=j f,a kyr ksi, lsÍfï yelshdjla we;' fuys f;areu jkqfha ysfia lelal=u myú hduhs'


Bfha ^17& rd;%S 7'30g muK kqf.af.dv fo,al| uxikaêfha§ yhsn%sâ r:hlska meñKs wfhla yd tu ia:dkfha r:jdyk rdcldßfha fh§ isá fmd,sia ks,Odßka ;sfofkl= iu.ska WKqiqï jpk yqjudrej ksr; jqKd'


Tyq ud¾. kS;S W,a,x>Kh lrñka r:h Odjkh l< ksidfjka fmd,sia ks,Odßfhl= úiska jdyk k;rlr ;snQ w;r Tyqf.a ßhÿre n,m;%h b,a¨ wjia:dfõ§ th fmd,sish fj; ,ndfkd§ ks,Odßfhl=g mhska myrla .id Tyq tu ia:dkfhka msgj hkakg ;e;alr ;snqKd'

kuq;a ks,OdÍka ;sfofkl= Tyqj k;rl< w;r miqj fomd¾Yjh w;r WKqiqï jpk yqjudrejla we;sj ;snqKd' flfia kuq;a wjidkfha ;ukaf.a ;djld,sl ßhÿre n,m;%h ks,OdÍkag ,nd§ug Tyqg isÿjQ w;r ud¾. kS;s W,a,x>Kh lsÍu iïnkaOfhka Tyqg ovhlao kshu jqKd'


tu ùäfhdaj my;ska krUkak''''

úI iys; iy fïoh iys; wys;lr wdydr wfma fmdaIKhg wys;lr jk ld,mßÉfÉo ieufokdgu mj;S' fujeks fi!lHg b;d wys;lr mqreÿ bj;a lsÍug ld,h t,n ;sfí' ld,fhka ld,hg úIyrKh w;HdjYh jk w;r ta ioyd wjYH jk lreKq lSmhla my;ska olajd we;' ta ioyd tl úl,amhla kï iajNdúl ksIamdok wdydrhg .ekSuhs' ;j;a l%uhla jkqfha wjYH ffjoH m%;sldr u.ska fyda f,ai¾ u.ska msßisÿ lsÍuhs'
reêrjdyskS msßisÿ lsÍug ffjoH mßmqrl fhdod .ekSu úYd, jYfhka w;=reM, we;s nj oek.;hq;= jeo.;a lreKls' Tn th mdúÉÑ l, hq;af;a wjidk wjia:dj f,i fjk;a l%uhla fkdue;s úg§ muKs' reêrjdyskS ;=, fldf,iagfrda,a ;ekam;a ùu msßisÿ lsÍu ioyd fjk;a ffjoH l%uo iajNdúl Ñls;aid l%uo Ndú;d lsÍu jvd wdrlaIldÍfõ'
iqÿ¿kq iy f,uka reêrjdyskS msßisÿ lsÍfuys,d b;d jeo.;a ld¾hla isÿlrk w;r fldf,iagfrda,a uÜgu wvq lsÍu" reêrjdyskS ì;a;s Yla;su;a lsÍu" iy reêrjdyskS isyska ùfï frda. je<§fï wjodku wvq lrhs' iqÿ¿kq  iy f,uka ïY% o%jh T!IOhla f,i reishdkqjka úiska Y;j¾I .Kkla mdúÉÑ lr we;' tf,iu fuu o%j T!IO ms,sl ffi, yg.ekSu j,lk w;r th kej; kej;;a úoHd;aul m¾fhaIK u.ska ;yjqre lr we;' iqÿ¿kq j, we;s úYd, m%udKfha m%;sTlaisldrl fï ioyd Wojq fõ'

jÜfgdarej
) iqÿ¿kq 4f.ä la
) idudkH m%udKfha f,uka fmd;= 4la
) WKq j;=r ,Sgr 3la muK

ilialsÍu
'iqÿ¿kq l=vd len,s j,g lvd msßisÿ lr .kak'
'f,uka fm;s lmdf.k th WKq c,hg oukak'
'ish,a,u tlg f.k wnrd .kakd hka;%hlska fydÈka wnrd .kak'
'fï ish,a,u úYd, ùÿre fcda.a.=jlg oud th WKq c,fhka mqrjd .kak
'Ndckh jid Èk 3la muK YS;lrKfha ;nd .kak
'miqj fydÈka fmrd kej; YS;lrKfha ;nkak'

mdúÉÑh
Wmßu ud;%dj f,i 50ml " Èk 3lg jrla" lEug fmr .kak' flfia fj;;a reêrjdyskS msßisÿ lsÍu ioyd wju ud;%dfjka ^1-2 f;a ye§ & wdrïN l, hq;= w;r th YÍrhg fkdoefkakï fifuka ud;%dj jeä l, yel'

fuu l%uh Èk 40la olajd l, yel' tf,iu fuu l%uh wjqreoaolg tlajrla muKla ffjoHjrfhl=f.a ks¾foaY u; l%shd;aul lsÍu fhda.Hfõ' fuu mdkh reêr ixirKh jeä ÈhqKq lrk w;r tys we;s lipid ix>glh reêr mSvkh idudkH w.hl mj;ajd .kS' tf,iu fud<fhys reêr ikairKo ÈhqKq lrhs' fï ish,a,kagu wu;rj YÍrfha wu;r nr ke;slrhs'

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