SAMPLE C

ONTENT

AZwH«$‘{UH$m

· àñVmdZm nmM

· Amerdm©X ZD$

· ‘ZmoJV AH$am

1. Agm Agmdm g§Vw{cV Amhma 1

2. Amamo½`mMr Jwé{H$„r 7

3. Amhma narjmWvMm 13

4. VaVar AmUUmar no`o§ {H$Vr Amamo½`Xm`r? 18

5. CÝhmù`mVrc Amhma Am{U H$moH$Ur ‘odm 24

6. dOZmMo AmoPo - EH$ VmaodaMr H$gaV 31

7. ’°$S> S>mEQ>Mo "Iyi' ZH$mo 38

8. ’°$S> S>mEQ>Mo àH$ma 45

9. Im; nU à‘mUmV! 50

10. à{WZ¶wº$ S>mir d H$S>Ymݶ| 54

11. emH$mhmat‘Yrc "àmo{Q>Z So>{’${eAÝgr'- n`m©` gmo`m{‘ëH$, Q>mo’y$, A§S>r, {¹$ZmoAm d amO{Jam

58

12. ~mOmamV {‘iUmar à{WZm§Mr CËnmXZo (Protein Supplements)

65

| n§Yam |

16 / H$m¶ ImD$, {H$Vr ImD$?gmoim / H$m¶ ImD$, {H$Vr ImD$?

13. JmoS> AmOma (‘Yw‘oh) {Z`§ÌUmV R>odVmZm... 72

14. Ma~rMm Koa amoIVmZm... (Q´>m¶p½cgoam°BS>, H$mocoñQ>oam°c, Amo‘oJm 3 d 6 åhUOo Z¸$s H$m¶?)

79

15. CJm ZH$moM Vr YS>YS>... öX¶{dH$ma 86

16. {ZamoJr amhm, nmdgmù`mMm AmZ§X cwQ>m (honoQ>m¶Q>rg d Q>m¶’$m°BS>)

94

17. nmoQ>mMr H$miOr ¿`m - AmZ§Xr amhm (A{Vgma, g§J«hUr d ~ÕH$moð>Vm) ^mJ 1

102

18. nmoQ>mMr H$miOr ¿`m - AmZ§Xr amhm (A°{g{S>Q>r, nmoQ>’w$Jr d AnMZ) ^mJ 2

110

19. ‘m§gmhma - Hw$R>cm d {H$Vr Amamo½`Xm`r? 117

20. JmCQ> (gout) Am{U ‘wVISo> (urinary tract stones) øm§gmR>r Amhma

125

21. JmWm OrdZgÎdo d I{ZOm§Mr (n§Sw>amoJ, OrdZgÎd S> Mr H$‘VaVm d hm¶nmoWm¶am°B{S>P‘)

134

22. JamoXanUmVrc Amhma 143

23. ñVZnmZ - EH$ daXmZ (AmB©Mo XyY ho ~mimgmR>r A‘¥V) 149

24. ~mimMo Cï>mdU, ~mcdmS>r d emiH$ar ‘wcm§Mm Amhma 157

25. nm¡J§S>mdñWm - EH$ g¨H«$‘UH$mi 164

26. aOmo{Zd¥Îmr/‘oZmonm°O Am{U dOZdmT> 171

27. d¶mod¥Õm§gmR>rMm Amhma 179

28. W§S>rVrc ^yH$-^yH$ ^mJdVmZm 185

29. Amamo½¶Xm¶r CndmgmMm ’$ami 191

30 nm¡{ï>H$ àgmX 195

31. Ý`mhmar MwH$dy ZH$m 200

32. N>moQ>r ^yH$ ~m¶ ~m¶ - nm¡{ï>H$ ‘H$m d MUoe|JXmUo 206

33. ’$mñQ> ’y$S> AQ>H$ ‘Q>H$, H$am hoëXr ’y$S> MQ>H$ 212

34. nmQ>u Amho... H$m` ImD$? 217

SAMPLE C

ONTENT

| 1 |

Agm Agmdm g§Vw{cV Amhma

Amhma (g‘O, J¡ag‘O)

Amhma qH$dm S>mEQ> øm XmoZ eãXm§Zm h„r Iyn ‘hÎd Amco Amho. h„r Omo Vmo S>mEQ> øm eãXà`moJmMm ^anya dmna H$aV AgVmo. nU S>mEQ> øm g¨H$ënZoMr nyU© emñÌr` ‘m{hVr ’$maM H$‘r OUm§Zm AgVo.

øm nwñVH$mVrc coIm§VyZ AmnU Amhma, Ë`m~Ôc Agcoco gd© g‘O Am{U J¡g‘O, ñÌr d nwéfm§À`m d`mÀ`m {d{dY Q>ßß`m§da, VgoM {d{dY AmOmam§da Cn`wº$ R>aUmè¶m AmhmamMr ‘m{hVr KoUma AmhmoV.

earamMo nmcZnmofU H$aVo Vo AÞ. Ë`mMo KZ (solid), Ðd (liquids) d AY©àdmhr (semisolids) Ago VrZ àH$ma AgVmV. `m AÞKQ>H$m§Mo `mo½` à‘mU Amnco eara {ZamoJr amIVo.

nmofH$ AÞKQ>H$ Amnë`m earamcm Cn`wº$ AgVmV Am{U earamMo H$m`© ZrQ> Mmcdm`cm Vo ‘XV H$aVmV. XaamoOÀ`m OodUmVyZ Amnë`m earamV Vo `mo½` à‘mUmV Joco ZmhrV Va Amnco Amamo½` {~KS>Vo. AmhmamVrc H$mhr KQ>H$ Amnë`m earamcm nmofU XoV ZmhrV. Ago H$mhr KQ>H$ AÞnXmWmªªZm ZwgVmM a§J dm Md àmá H$ê$Z XoVmV.

earamMm gwÑT>nUm g¨nyU© emar[aH$, ‘mZ{gH$ d gm‘m{OH$ ñdmñÏ`mer {ZJ{S>V AgVmo. AmhmamMm Amnë`m earamÀ`m gwÑT>Voer gdmªV OdiMm g¨~§Y Agë`mZo Ë`mMo H$m`©hr øm gd© nmVù`m§da MmcVo. AÞmMr H$mhr ‘hÎdmMr H$m`} Aer -

SAMPLE C

ONTENT

2 / H$m¶ ImD$, {H$Vr ImD$?

1) emar[aH$ H$m`© - AÞ 3 àH$maMr emararH$ H$m`} nma nmS>Vo.

A) earamcm D$Om© àmá H$ê$Z XoUo ~) eara~m§YUrMo H$m`©, H$) g¨ajU d {Z`‘Z

A) earamcm D$Om© àmá H$ê$Z XoUo

earamcm Ad`dm§Mr hmcMmc H$aÊ`mgmR>r D$O}Mr JaO AgVo, BVHo$M Zìho Va öX`mMo ñn§XZ dm ’w$ß’w$gmMo œmgmoÀN>²dmgmMo H$m‘ nma nmS>Ê`mH$aVmgwÕm D$O}Mr {ZVm§V Amdí`H$Vm AgVo. nmofH$ nXmWmªª‘Yrc H$~m}XHo$ Am{U pñZ½Y nXmW© ømgmR>r Cn`moJr nS>VmV. WmoS>çm à‘mUmV à{WZm§Mmhr D$Om©{Z{‘©{VgmR>r dmna hmoVmo. øm nXmWmªªMo earamV ÁdcZ Pmë`mda Or D$Om© {Z‘m©U hmoVo {VMm dmna earamÀ`m gd© H$m`©nÕVt‘Ü`o Am{U Ad`dm§À`m hmcMmct‘Ü`o hmoVmo.

~) eara~m§YUrMo H$m`©

‘mZdr eara AZoH$ noetMo ~Zcoco AgVo. earamMr dmT> hmoV AgVmZm øm noer AmH$mamZo dmT>VmV VgoM ZdrZ noetMr ahr Ë`mV nS>V AgVo. m gd© {H«$`mà{H«$`oV OrU© noetMm èhmg hmoV AgVmo. amoOÀ`m McZdcZmXaå`mZ, VmUVUmdm§‘wio XaamoO Ag¨»` noer H$m‘r `oV AgVmV. Ë`m§Mr OmJm ZdrZ noetÀ`m g¡Ý`mZo ^ê$Z H$mT>Uo Amdí`H$ AgVo. ømcmM earamMr A§VJ©V S>mJSw>Or åhUVmV. øm H$m‘mgmR>r à{WZo AË`mdí`H$ AgVmV.

H$) g¨ajU Am{U {Z`‘Z

g¨ajH$ H$m‘m§‘Ü`o earamMr amoJà{VH$maH$ eº$s dmT>dyZ O§Vy§er cT>mB© H$aUo, g¨gJm©nmgyZ ajU H$aUo d eara V§XwéñV amhrc `mMr H$miOr KoUo, `mo½` {Z`‘Z H$aUo åhUOo earamÀ`m AZoH$ {H«$`m CXm. öX`mMo ñn§XZ, ñZm`y§Mo AmHw§$MZ, earamMo Vmn‘mZ mo½` R>odUo, aº$ JmoR>dUo, earamV nmÊ`mMm g‘Vmoc R>odUo dJ¡ao {H«$`m§Mm g‘mdoe hmoVmo. Amdí`H$ à‘mUmVrc OrdZgÎdo, I{ZOo d à{WZo earamMr hr H$m‘o nma nmS>VmV.

2) gm‘m{OH$ Ñ[ï>H$moZ

OJmVë`m Hw$R>ë`mhr gU, g‘ma§^m§V EH$Ì ^moOZ hm EH$ A{d^mÁ` àKmV AgVmo. EH$Ì OodÊ`mMm AW©, Á¶m§Mm AmnU gm‘m{OH$ÑîQ>çm pñdH$ma Ho$cm Amho Aem ì`º$s¨~amo~a AmdS>Ë`m nXmWmªªZr CXa^aUmMm AmZ§X KoUo.

SAMPLE C

ONTENT

Agm Agmdm g§Vw{cV Amhma / 3

àË`oH$ Y‘m©Mo Am{U AÞmMo H$mhr Img ZmVo AgVo. àË`oH$ Y‘m©Mm EH$ {d{eï> Amhma R>acocm AgVmo. ‘§{Xam§‘Ü`ohr moOZ ~Z{dco OmVo d Ë`mMo àgmX åhUyZ dmQ>n H$ê$Z JmoaJ[a~m§Mr EH$ AË`§V ‘hÎdmMr, ‘yc^yV JaO ^mJdcr OmVo.

3) ‘mZ{gH$ Ñ[ï>H$moZ

öX`mV {eaÊ`mMm ‘mJ© nmoQ>mVyZ OmVmo Ago åhUVmV. Amnë`m ^md{ZH$ JaOm, ào‘mMr d g¨ajUmMr ^mdZm AÞmÛmao ì`º$ hmoVo. AmnU EImÚmcm H$m¡VwH$mZo dmT>Vmo qH$dm ào‘mZo ^adVmo hmhr Ë`mMmM EH$ ^mJ Amho.

g‘Vmoc/ g¨Vw{cV Amhma åhUOo H$m`?

àW‘ Amhma åhUOo H$m` ho AmnU OmUyZ KoD$. AmnU Oo amoOMo AÞ ImVmo Vo qH$dm Amnë`m ImÊ`mÀ`m gd`r, AmdS>r{ZdS>r. AmhmamMo {Z`‘Z åhUOo dOZ H$‘r H$aÊ`mH$aVm H$mhr nXmW© Im`Mr ‘ZmB© qH$dm AmOmamZwê$n Amnë`m AmhmamV Ho$cocm ~Xc. àË oH$mÀ`m earamMr D$O}Mr, à{WZm§Mr, pñZ½Y nXmWmªªMr, OrdZgÎdm§Mr, I{ZO Ðì`m§Mr JaO doJdoJir AgVo.

d`mo‘mZ, qcJ, emar[aH$ hmcMmcr, OrdZ amhUr‘mZ Am{U emar[aH$ j‘VoZwgma Ë`m‘Ü`o ’$aH$ nS>V AgVmo. åhUyZM Amhma Ë`mà‘mUo ~XcVmo.

1. d` - VmÝhr ‘wco, {eey, emiH$ar ‘wco, d`mV `oUmar ‘wco, ‘moR>r ‘mUgo, d¥Õ ì`º$r.

2. qcJ - ór/nwéf.

3. emar[aH$ hmcMmc - ~¡R>o H$m‘, ‘Ü`‘/H$‘r hmcMmctMo H$m‘, Iyn H$ï>mMo H$m‘.

4. emar[aH$ n[apñWVr - J^©dVr, ñVZnmZ XoUmè¶m {ó`m (0 Vo 6 ‘{hZo, 6 Vo 12 ‘{hZo).

5. earaàH¥$Vr qH$dm {dH¥$Vr (AmOma) - Cƒ aº$Xm~, öX`{dH$ma, ‘Yw‘oh, nMZg¨ñWoMo dm nmoQ>mMo {dH$ma Ogo A{VAmåcVm, {nÎmàH¥$Vr, AmVS>çmVrc A§VXm©h, ‘yiì`mY, A{Vgma, g§J«hUr dJ¡ao. ‘yÌqnS>mMo {dH$ma Ogo ‘yÌqnS>mVrc g¨gJ©, ‘wVISo>, ‘yÌqnSo> {ZH$m‘r hmoUo. `H¥$VmMo AmOma - Ogo `H¥$VdmT>, H$m{di, OcmoXa dJ¡ao.

g¨Vw{cV Amhma åhUOo Omo Amhma Amnë`m earamÀ`m da Z‘yX Ho$coë`m gd© JaOm nyU© H$aVmo d earamMo H$m‘ CÎm‘ àH$mao Mmcdm`cm ‘XV H$aVmo.

SAMPLE C

ONTENT

4 / H$m¶ ImD$, {H$Vr ImD$?

g‘Vmoc AmhmamMr Aerhr ì`m»`m H$aVm `oB©c H$s {d{dY VèhoMo AÞ Oo `mo½` Ë`m à‘mUmV Amnë`m earamcm gJir nmofH$ Ðì`o nwadVo, Ë`mÀ`m gd© JaOm nyU© H$aVo d earamV WmoS>m A{YH$ gmR>mhr H$aVo, Á`mMm Cn`moJ earamcm JaOoÀ`m doir åhUOoM H$‘r AÞmMm nwadR>m qH$dm AmhmamVrc ~Xc Agoc Aem doir hmoD$ eH$Vmo. darc ì`m»`oVrc ‘hÎdmMo ‘wÔo Imcrc àH$mao ñnï> H$aVm `oVmV.

1) g¨Vw{cV AmhmamV {d{dY àH$maÀ`m AÞmMm g‘mdoe AgVmo - AÞmÀ`m VrZ àH$mam§Vrc doJdoJù`m àH$maMo AÞ Ë`m AÞmÀ`m H$m`m©Zwgma àË`oH$ doiÀ`m OodUmV {ZdS>co OmVo.

AÞmMo dJuH$aU Ago -

A. D$Om© XoUmao AÞ - H$~m}XHo$ d pñZ½YVm Agcoco nXmW©

∙ H$~m}XH$m§Mo òmoV (YmÝ`) - Vm§Xyi, Jhÿ, Ádmar, ~mOar, ZmMUr B. H§$X‘wio - ~Q>mQ>o, aVmir, gwaU, gmIa, Jyi, ‘Y.

∙ pñZ½YVm Agcoco òmoV - Voc, dZñnVr Vyn, XyY d Xw½YOÝ` nXmW© Ogo gm`, Vyn, cmoUr, Idm, H«$s‘, MrO, Voc{~`m, H$mOy, ~Xm‘, {nñVo, AmH«$moS> d ‘m§gmhmar nXmW© øm§‘Ü`ohr Ma~rMo à‘mU OmñV AgVo.

~. earadmT>rMo AÞ - à{WZ`wº$ òmoV Ogo H$s XyY d Xw½YOÝ` nXmW©, H$S>YmÝ`o, gwH$m‘odm, Voc{~`m, ‘m§gmhmar nXmW©.

SAMPLE C

ONTENT

Agm Agmdm g§Vw{cV Amhma / 5

H$. g¨ajU d eara{Z`‘Z H$aUmao AÞ - AZoH$ OrdZgÎdo Ogo A, ~, H$, S>, B, Ho$ d I{ZOm§Mo H°$pëe`‘, ’$m°ñ’$ag, cmoh, ‘°¾o{e¶‘, ‘±J{ZP, H$m°na, Am¶mo{S>Z, gmo{S>¶‘ d nmoQ>°{e¶‘ øm§Mo òmoV …

’$io … {ndir d Ho$ear ’$io - Am§~m, nnB©,

qc~y dJm©Vrc Am§~Q> ’$io - gÌr, ‘mog~r,

BVa ’$io - noê$, Ho$ir, ZmgnVr, nrM, Amcw~wIma dJ¡ao.

^mÁ`m … {haì`m nmco^mÁ`m - nmcH$, ‘oWr, Mdir, ‘mR>, eony B.

{ndù`m Ho$ear ^mÁ`m - ^monim, JmOa, Q>mo‘°Q>mo B.

BVa ^mÁ`m - |S>r, dm§Jr, ’w$cH$mo~r, nmZH$mo~r, e|Jm, Vm|S>cr B.

2) Amhmam‘Ycm AmUIr EH$ ‘hÎdmMm AÞKQ>H$ åhUOo ’$m¶~a (fibre). ’$m¶~a hm {nï>‘` nXmW©M Amho. nU Ë`mMo nMZ hmoV Zgë`m‘wio Ë`mcm Zm°Z A°ìhoco~c H$m~m}hm¶S´oQ> Ago åhUVmV. Am»Ir gmcmgH$Q> ’$io Ogo g’$aM§X, g§Ìo, Ðmjo, noa, H$qcJS>, A§Ora B., gmcmgH$Q> YmÝ`, H$S>YmÝ` d ^mÁ`m B., gd© nmco^mÁ`m, Vm|S>cr, ^|S>r, âcm°da, H$mo~r, H$mH$S>r, Q>mo‘°Q>mo, JmOa øm§‘Ü`ohr ’$m¶~a AgVmV. øm§Vrc H$mhr àH$maMo ’$m¶~a nmoQ> aë`mMr ^mdZm XoVmV Á`m‘wio ^yH$ H$‘r cmJyZ dOZ H$‘r hmoÊ`mg ’$m`Xm hmoVmo.

H$mhr àH$maMo ’$m¶~g© ‘mÌ nMZmÀ`m doiog nmUr emofyZ KoVmV d ’w$JVmV. øm‘wio nMZ{H«$`oMm doJ H$mhr à‘mUmV dmT>Vmo d ‘càd¥Îmr gwH$a hmoÊ`mg ‘XV hmoVo. XmoÝhr àH$maMo ’$m¶~a H$‘rA{YH$ à‘mUmV darc gd© òmoVm§‘Ü`o AmT>iVmV.

3) g¨Vw{cV AmhmamV nmÊ`mcm ’$ma ‘hÎd Amho. Amnë`m earamV 70% nmUr AgVo. ñZm¶y§À¶m noerV gmYmaUV… 75%, Ma~rÀ¶m noerV 50%, Va hmS>m§‘ܶo 50% nmUr AgVo. nmUr ho Ogo nMZmg ‘XV H$aVo VgoM ‘c{dgO©Zmcmhr (excretory function) A{Ve` Cn`wº$ Amho. nmÊ`mZo earamMo Vmn‘mZ {Z`§{ÌV amhVo. {H$‘mZ XmoZ Vo VrZ crQ>a nmÊ`mMm amoOÀ`m Amhmam‘Ü`o g‘mdoe Agmdm. øm‘Ü`o AWm©V nmÊ`m~amo~a BVa Ðd Ogo XyY, Á¶yg, ZmainmUr, qc~ynmUr, Mhm d H$m°’$sMmhr g‘mdoe Agy eH$Vmo.

4) g¨Vw{cV Amhma earamÀ`m nmofH$ JaOm ^mJdVmo H$maU AÞ `mo½` Ë`m à‘mUmV gwMdcoco AgVo. Omo Amhma gm§{JVcm OmVmo Ë`mV àË`oH$mÀ`m earamÀ`m nmofH$ JaOoMm {dMma Ho$cocm AgVmo. gwMdcocm Amhma àË`oH$mcm

SAMPLE C

ONTENT

6 / H$m¶ ImD$, {H$Vr ImD$?

JaOoà‘mUo Z¸$s {H$Vr nmofH$ KQ>H$ earamV OmUo Amdí`H$ Amho Ë`mda R>adcocm AgVmo. earamMo Hw$nmofU hmoV Agë¶mg ˶mMmhr {dMma Ho$cocmAgVmo. (Á`m`moJo earamMo Hw$nmofU Q>imdo d earamV `mo½` à‘mUmV nmofH$Ðì`m§Mm gmR>m ìhmdm.) {edm` WmoS>m A{YH$ gmR>m Agoc Aer hr gmo` AgVoOr earamcm JaOoÀ`m doir åhUOoM Ooìhm nwaogo nmofU {‘iy eH$V Zmhr VoìhmCn`moJr nS>Vo.

5) g¨Vw{cV AmhmamV H$YrH$Yr AJXr H$‘r AmhmamMmhr g‘mdoe AgVmo.H$maU H$mhr AmOmam§‘Ü`o I~aXmarMm Cnm` åhUyZ ho Amdí`H$ AgVo. AÞho nyU©~«÷ Agco Var H$mhr doim A{V AÞmMm earamcm Ìmg hmoD$ eH$Vmo.

øm ‘m{hVrZ§Va ho cjmV `oVo H$s$ nyU© {XdgmV nmoir, ^mV, Am‘Q>r, {d{dY ^mÁ`m, H$moqe{~ar, XyY, ’$io øm gJù`m§Mm earamMo Amamo½` gwÑT> R>odÊ`mg g‘mdoe hdm.

SAMPLE C

ONTENT