isrer mqrd fldf,iagfrda,a jmqrk wjodkï lEu ìu

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kottu rottiTn fjf<|‍fmd<ska ñ,§ .kakd fld;a;= frdà we;=¿ úúO *diaÜ *qâia kñka y÷kajk laIKsl wdydrj, fldhs ;rï g%dkaia fïoh we;s oehs is;d n,kak' fï *diaÜ *qâia ksid Tfí ‘,hs*a tl;a *diaÜ’ u jkq we;' tys wre; fõ.fhka Tn wjidkh lr <Ûd ùuh' ñka woyia lrkafka *diaÜ *qâia iy flala wd§ by; oelajQ wksl=;a wdydr Ndú;fhka uq¿ukskau bj;a ùula fkdfõ' flala jeks foaj,a úfYaI wjia:djl§ muKla .ekSu jrola ke;' kuq;a Èkm;du rd;%S wdydr fõ, iy Wfoa wdydr fõ, lfvkau lk wh isá;s' ;=ka fõ,u lfvka lk wh;a kd.ßlj nyq,h' fuys we;s wys;lr nj Tng w;aú¢kakg isÿ jkafka wo fyg fkdfõ'
fï *diaÜ *qâia ixialD;sh wmg ysñ jQfha 77ka miqjh' jvd;au wm Bg keUqre jQfha wiQj oYlfha§h' Bg fmr oYlj, whg jvd blaukska yd fõ.fhka 80ka miq ìys jQ wh frda.S jk wkaou yd l,ska olskakg fkd,enqKq wkaofï frda.dndOj,g f.dÿre jk wkaou ;j jir lsysmhlska wmg n,d .kakg yels jkq we;' ta w;aoelSu ;ju yßyeá olskakg ,eì ke;s ksid wms ;ju;a *diaÜ *qâiaj,ska fõ, msßuid .kakd wh ù ys¢uq' ÈhqKq rgj, wdydr melÜgqjl tys wvx.= ix;Dma; wix;Dma; fïo .ek mjd i|yka fldg ‍f,an,hla .eiSu isÿfõ' kuq;a wm lk fld;a;=frdáfha wvx.= foaj,a .ek;a ljod ye¥ tajdo  hkak;a Bg fhdok f;,a lS jdrhla neÿïj,g m%fhdack f.k we;so jeks lsisjla wmg oek .kakg l%uhla ke;' ta wkqj jgyd .; hq;a;la jkafka fuu laIKsl wdydr ixialD;sh wm blaukska j<m,a,g /f.k hkakla njh'
wfma YÍrh jhia.; jk úg YÍrh mqrd reêrh .uka lrk kyr úúO fya;= u; f,v fjhs' tys wjika m%;sM,h yDohdndOhla fyda wxYNd.h ùugo bv ;sfí' fufia ùug m%Odk fya;= y;rla we;' fuhska wêl reêr mSvkh" Èhjeähdj iy ÿïmdkh .ek oekgu;a Tn okakjd we;' fï yereKq úg fudku frda. ,laIKhlaj;a lsis úfgl;a fkdfmkajd ;srh miq mi ys| wmj ìu jÜgjkakg iu;a fohla jkafka fld,iagfrda,ah'
fldf,iagfrda,a wmg wjYH wehs @
f;,a j¾.hla f,io ye¢kaúh yels fldf,iagfrda,a wmg fldf;la lror l<;a tho wfma YÍrhg hï m%udKhlg wjYH fjhs' ì;a;shla .fvd,a tlsfkl isfuka;sj,ska ne£ f.dvke.S we;=jdla fuka wfma YÍrh iE§ ;sfnkafka weig fkdfmfkk ffi, úYd, m%udKhla tl;= ùfuks' fï iEu ffi,hlu wdjrKh iE§ug fldf,iagfrda,a WmldÍ fjhs' tfiau úgñka É iy ms; ksmoùu i|yd;a fld,iagfrda,a wjYH fõ'
fldf,iagfrda,a iys; wdydr wkjYH wehs@
úfYaI;ajh jkafka by; lS lsisjla i|yd fldf,iagfrda,a lEug .; hq;= fkdùuh' ta wfma YÍrh ;=<u fjk;a f;,a j¾. mdúÉÑ lrñka fldf,iagfrda,a ksmoùfï l%shdj,sh isÿjk ksidh' kuq;a wdydrh u.ska o fldf,iagfrda,a YÍrhg tl;= jQ l, tajdhska o hï m%udKhla Wrd .efka' u, ud¾.hgo hï ;rulg fldf,iagfrda,a msg lsÍu isÿ fjhs' kuq;a tfia msg lrk fõ.hg jvd jeäfhka fldf,iagfrda,a wm ,nd .kafka kï th YÍrhg lrorldÍ ;;a;ajhla we;s lsÍug iu;a jkq we;'
YÍrhg iqÿiq kqiqÿiq wdydr iy ix;Dma;" wix;Dma; fïo Èklg tl ì;a;rhla wdydrhg .ekSu hkq YÍrhg tla Èkl§ wjYH jk uq¿ fldf,iagfrda,a m%udKhgu wm <Ûd ù we;s njhs' lyuoh fldf,iagfrda,aj,ska .ykh' fï yerekq úg ì;a;r oud idok ,o flala" jg,mamka" mqäx jeks fohl=;a wfma YÍrhg jegqfKd;a th wksjd¾h .egÆjla ùug bv ;sfí' mSl=ÿ o fldf,iagfrda,a nyq, wdydrhls'
fldf,iagfrda,a f,iskau wm wdydr fkd.;a;o YÍrfha wm uq,ska lS fldf,iagfrda,a ksmoùfï l%shdj,sh i|yd wjYH jk WmlrK ,nd fkd§u o wfma j.lSu fõ' fï i|yd uQ,slju wjYH lrk fohla jkafka ix;Dma; fïo wï, .ekSfuka je<lS ys£uh' wm ñ,§ .kakd wdydr áka yd fnda;,aj, fïjd .ek úia;r uqo%Kh ù ;sfí' ix;Dma; fïo wï, hkak fïjdfhys olajd we;af;a Saturated fatty acid hkqfjks'
YÍrhg iqÿiqu foh wix;Dma; fïo wï,hs' fuh tal wix;Dma; fïo wï,h' ^Monounsaturated fatty acid& iy nyq wix;Dma; fïo wï, ^Poly unsaturated fatty acid& hkqfjka oelafjhs'
ix;Dma; fïoh idudkHfhka Yla;su;ah' tajd Èh jkafka by< WIaK;ajhl§h' isis,a mßirhl§ fnda;,a ;=< >k njg m;a jk ‍fmd,af;,a fuhg tla ksoiqkls' fuhg wu;rj ng¾" Öia" iïmQ¾K fhdoh iys; lsßmsá iy lsß wdydr" i;aj udxY ;=<o fuu fïo j¾.h nyq,j wvx.= fõ'

.d,a, lrdmsáh YslaIK frday‍f,a ldhsl frda. úfYaI{ ffjoH Wmq,a o is,ajd

Wmqgd .ekSu ,laìu mqj;a m;weiqfrks