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v;j;n; k:m;I k:s;e k:r;l ? |
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v;j;n; k:m;I k:s;e k:r;l ? k:;hI Wp;y;ukt; s;Uc;n;;
hDlIcy;; Q;k:;Q;k:Icy;; j;Iv;n;;t; a;p;[; b;G;t;;e k:I b;Ry;;c; v;eg;v;eg;Ly;; r;eg;;]c;e p;>m;;[; v;;$U l;g;le a;he a;i[; ty;;cy;; m;uL;x;I k:;r[; as;t;e l@@p;[;;. l@@p;[;; h; an;ek: r;eg;;]n;; a;m;]F;[; det;;e. a;p;le a;y;u{y; wt;k:e Q;k:;Q;k:Ic;e as;Un;hI a;p;le v;j;n; k:; v;;$t;e as;; p;>Sn; b;rec; j;[;;]n;; p;#t;;e. v;j;n; v;;$[y;;c;e m;uKy; k:;r[; mh[;j;e x;rIr;l; a;v;xy;k: as;el ty;;p;eZ;; j;;st; K;;[;e a;i[; vy;;y;;m;;c;; aB;;v;.
l@@p;[;;m;uLe diabetis, heart attack, high BP, p;;@dUK;I, osteoarthritis ax;; s;;rKy;; an;ek: r;eg;;]n;; a;;p;[; in;m;]F;[; det;;e.
hDD;I an;ek: diet plans, weight loss programs y;;]c;; m;;r; c;;lU a;he, ty;;m;uLe y;; leK;;m;Qye; m;I B;;rt;Iy; a;h;r v; j;Iv;n; p;Qdt;Il; y;;egy; ax;; k:;hI s;Uc;n;; s;;]g;;y;c;; p;>y;tn; k:r[;;r a;he.
1. p;>tye;k: p;d;q;* j;;e a;p;[; K;;t;;e ty;;t;Il p;>iq;n;e, W{m;;]k:, c;rb;I, k:b;;e*dk:e, s;;K;r y;;]c;e p;>m;;[; m;;hIt; k:On; Gy;;. 'a]t;r;L' v;r m;;g;Il a]k:;m;Qy;e (j;ulE, 2005) B;;rt;Iy; K;;dy;p;d;q;;*]m;Q;Il ann;G;!k:;]c;e p;>m;;[; idlele a;he.
2. v;j;n; k:m;I k:r;y;c;e as;Dy;;s; idv;s;;l; 1200-1500 W{m;;]k: de[;;r;, 200g;>;m; k:b;;e*dk:e v; 45-50g;>;m; p;>iq;n;e as;lel; a;h;r K;;[y;;c;; p;>y;tn; p;>;E$ vy;kt;In;e k:r;v;;.
3. p;>ty;ek: j;ev;[;;t; B;rp;e! n; K;;t;;, h;c; a;h;r idv;s;;t;Un; 6 v;eL; iv;B;;g;Un; K;;v;;.
4. s;k:;Lc;; n;;{!; av;xy; k:r; v; t;;e !;LU aq;v;; iv;s;o n;k:;.
5. dr 3 t;;s;;]n;I q;;e#e q;;e#e K;;.
6. a;h;r;t;Il s;;K;rec;e, t;el;c;e v; m;I@;c;e p;>m;;[; j;;st;It; j;;st; k:m;I k:r;.
7. m;Ed; p;U[;*p;[;e v;jy;* k:On;, ty;; j;;g;I p;U[;* g;vh;cy;; p;I@;c;; v;;p;r k:r;.
8. x;;k:;h;rI vy;kt;I]n;I a;h;r;t; im;X #;LI, Ws;LI, cottage cheese (fat free), tofu, s;;ey;;b;In; y;; s;;rKy;; g;;e{!I]c;; p;>iq;n;e im;Lv;[y;;s;;@I v;;p;r k:r;.
9. r;ej;cy;; a;h;r;t; d;enhI j;ev;[;;t; s;|l|#, k:;k:#I, g;;j;r, !;em;e!;e ax;; k:ccy;; p;d;q;;*]c;; v;;p;r a;v;*j;Un; k:r;.
10. r;ej; AK;;de t;rI f:L K;; (k:eLe, a;]b;; n;k:;e)
11. B;;jy;; j;;st; ix;j;v;U n;k:;.
12. idv;s;;t;Un; 1.5 t;e 2 lI!r p;;[;I py;;.
13. K;;lIl g;;e{!I]p;;s;Un; dUr rh; /
k:;ek:, m;Edy;;c;; b;>e#, b;!;!y;;c;e v;ef:s;*, f:;>wj;< , l;e[;I, t;Up;, k:I>m;, k:ek:, p;es!MI, c;;|k:le!, n;;rL, k:uk:Ij;<, idv;;LIcy;; f:r;L;c;e p;d;q;*, s;;m;;es;e, p;urI, k:c;;erI, b;f:I* v; ty;;s;;rK;e g;;e# p;d;q;*.
K;;lI Ak: n;m;un;e d;K;l a;h;r det; a;he /
- s;k:;LI W@Dy;;v;r x;ky;t;;e ib;n; s;;K;rec;; c;h; v; 2 m;;rI ib;sk:!e (aq;v;; dus;rI ag;;e# v; k:m;I c;rb;I as;[;;rI)
- n;;xt;; 9-10 v;;j;t;; -
fatfree dUQ; 1 cup v; K;;lIl p;Ek:I Ak: p;d;q;* « cereals / 1 wheat bread slice
dup;;rc;e j;ev;[; 12 v;;j;t;; - 1 ib;n;t;el;c;I p;;eLI, 1 v;;!I B;;j;I, 1 v;;!I G;!! #;L ik:]v;; Ws;L ik:]v;; !;ef:u ik:]v;; p;n;Ir (fatfree) ik:]v;; boneless/skinless chicken, 1 v;;!I dhI, t;;k: (B;;t; K;;v;;s;; v;;!l;c; t;r 1«3 k:p; K;;v;;. B;;t; !;LDy;;s; v;j;n; k:m;I h;e[y;;s; m;dt; h;et;e.)
dup;;rI n;;xt;; 3 v;;j;t;; --- s;f:rc;]d 1 v;; 5-7 s!M;|b;erI ik:]v;; k:eLe s;;e#Un; dus;re f:L
dup;;rI n;;xt;; 5-6 v;;j;t;; --- x;ky;t;;e ib;n; s;;K;rec;; c;h; v; K;;lIlp;Ek:I Ak: p;d;q;*
- 1 v;;!I B;#]g;
- 1 v;;!I c;urm;ure v; q;;e#I x;ev;, k:;]d;, !;em;e!;e G;;t;lelI B;eL
- 1 v;;!I m;;e# a;lele m;Ug;, m;!k:I y;;s;;rK;e k:#Q;;ny;, ty;;m;Qy;e q;;e#I x;ev;, k:;]d;, !;em;e!;e G;;lUn;
- m;U@B;r B;;j;lele d;[;e
- p;;ehe v;; Wp;m;; 1«2 k:p;
- B;;j;[;Ic;e q;;lIp;I@ Ak: %;e!e
r;F;Ic;e j;ev;[; 8 v;;j;t;; (dup;;rs;;rK;;c; m;eny;U) - 1 ib;n;t;el;c;I p;;eLI, 1 v;;!I B;;j;I, 1 v;;!I G;!! #;L ik:]v;; Ws;L ik:]v;; !;ef:u ik:]v;; p;n;Ir (fatfree) ik:]v;; boneless/skinless chicken (r;F;I B;;t; v;; dhI !;L;v;e)
r;F;I z;;ep;[y;;p;Uv;I* AK;;de f:L
a;p;Dy;; a;h;r;t; a;p;[;c; b;dl v; p;>y;;eg; k:On; b;G;; a;i[; a;p;Dy;;l; k:;y; y;;egy; a;he t;e @rv;;. t;s;ec; a;h;r; b;r;eb;r vy;;y;;m;;c;I p;[; j;;e# hv;Ic;. a;@v;#Y;t;Un; 4 idv;s; t;rI vy;;y;;m; k:el; p;;ihj;e.
y;; s;Uc;n;;]c;; k:;hI Wp;y;;eg; z;;Dy;;s; j;or k:Lv;;. t;umh;l;hI aj;Un; k:;hI Wp;y;ukt; s;Uc;n;; m;;iht;I as;Dy;;s; j;or k:Lv;;.
- s;uc;et;; p;;!Il
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