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a;r;egy;p;U[;* v; p;;Ei{!k: p;;k:k&:t;I |
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a;r;egy;p;U[;* v; p;;Ei{!k: p;;k:k&:t;I
1. p;;lk:-p;n;Ir p;r;@;
he p;r;@e p;>iq;n;e a;i[; j;Iv;n;s;Tv;e y;;}n;I p;irp;U[;* a;het;.
s;;ihty;-
p;;lk: - b;;rIk: ic;rlel; 2 k:p;
a;l}, ls;U[;, ihrv;I im;rc;I- b;;rIk: v;;!lelI 2 !e. sp;Un;
ij;re - 1 c;m;c;;
ae;v;; 1 c;m;c;;
t;IL 2 !e. sp;Un;
p;n;Ir - c;ur; ke:lele 2 k:p;
#;LIc;e p;I@ 2 !e. sp;Un;
m;I@
k:&t;I-
p;n;Ir b;n;v;[y;;c;I k:&t;I -
b;;j;r;t;Il p;n;Ir m;h;g; p;#t;e v; t;e l;e f|:! im;Lt; n;;hI, ty;;m;uLe G;rI p;n;Ir k:r[;e f:;y;dex;Ir p;#t;e.
1% ik:]v;; 2 % dUQ; aQ;;* g;|ln; Ak:; microwave safe B;;}#y;;m;Q;e G;ev;Un;, m;;y;k>:;ev;vh m;Q;e 10-12 im;in;!e Wk:Lep;y;*}t; g;rm; k:r;v;e. lge;c;c; ty;;m;Q;e 2 !e. sp;Un; ivhn;eg;r G;;l;v;e v; dUQ; p;U[;* f:;!U dy;;v;e. dUQ; f:;!le n;;hI t;r aj;Un; ivhn;eg;r G;;l;v;e.
a;t;; he f:;!lele dUQ; Ak:; m;;e@y;; f:#ky;;m;Q;e a;et;Un; ty;;t;Il p;;[;I k:;$Un; !;k:;v;e. m;g; p;;[;I k:;$Un; !;k:lel; h; c;;eq;; f:#ky;;m;Q;e b;;}Q;Un; f>:Iz;r m;Q;e 15 t;e 20 im;in;!e @ev;;v;;, k:I z;;le p;n;Ir t;y;;r.
p;r;@; b;n;v;[y;;c;I k:&t;I -
v;r s;;}ig;t;lY;p;>m;;[;e t;y;;r k:elele p;n;Ir k:usk:on; Gy;;v;e. ty;;m;Q;e v;rIl s;v;* s;;ihty; G;;lUn; im;X[; Ak:F; k:On; Gy;;v;e. a;t;; ty;;t; j;orI p;>m;;[;e k:[;Ik: v; q;;e#e p;;[;I G;;lUn; iB;j;v;;v;e v; t;el l;v;Un; ty;;c;e p;r;@e l;!Un; B;;j;;v;e.
y;; s;;ihty;;c;e 6 w]c; vy;;s;;c;e 18 t;e 20 p;r;@e h;et;;t;. he p;r;@e dhI, l;e[;c;e, k:$I y;;b;r;eb;r K;;[y;;s; %;n; l;g;t;;t;.
2. im;X t;#k:; #;L
hI #;L p;>iq;n;e(protiens), j;Iv;n;s;Tv;e(vitamins) v; c;;eq;; (fiber) y;;}n;I p;irp;U[;* a;he.
s;;ihty;-
t;Ur #;L - 3 m;u@I
hrb;r; #;L 1 m;u@
m;s;Ur #;L 1 m;u@
m;Ug; #;L 1 m;u@
W#Id #;L 1 !e. sp;Un;
m;eqy;; 1 !I. sp;Un;
l;l im;rcy;; - 2,3
a;l] - aQ;;* w]c; t;uk:#; b;;rIk: ik:s;Un;
k:;]d; - 1 %;e!; b;;rIk: ic;rlel;
!;em;e!;e - 1 %;e!; b;;rIk: ic;rlel;
k:;eiq;]b;Ir - 1 !e. sp;Un; b;;rIk: ic;rlelI
g;rm; m;s;;l; - 1 !I. sp;Un;
k:&t;I-
s;v;* #;LI k:uk:r m;Qy;e Ak:F; ix;j;v;Un; Gy;;vy;;t;. k:$w* m;Qy;e t;el t;;p;v;Un; ty;;m;Qy;e m;;ehrI, ij;re, m;eqy;;}c;e d;[;e !;k:Un; f:;e#[;I k:r;v;I. ty;;m;Qy;e l;l im;rcy;;,k:#Ip;T;;, hLd, ih]g; G;;l;v;e v; m;g; k:;]d; p;rt;Un; Gy;;v;;. n;]t;r ty;;m;Qy;e !;em;e!;e G;;lUn; p;rt;;v;e. x;ev;!I s;v;* #;LI]c;e im;X[; ty;;t; G;;l;v;e. ty;;m;Qy;e g;rm; m;s;;l;, ik:s;lele a;le, c;v;Ip;urt;; g;UL, m;I@, k:;eiq;]b;Ir G;;lUn; Wk:L;v;e. z;;lI z;!p;! #;L t;y;;r.
y;; s;v;* p;;k:k:&t;I z;!p;! h;et;;t; a;i[; c;iv;{! v; p;;Ei{!k: a;het;.
t;um;c;; aiB;p;>;y; j;Or k:Lv;;.
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