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f,a yshg" ms<sldjg"

fud<hg .=K

u[af[dlald
fld< ue,a,qu'
rE

mjdysksfha fmkajk ji i j,ska wkQk" laIKsl


wdydr j." lsis ue,s lula ke;sj .s, ouk we;eyq"
u[af[dlaldj, ihkhs we;ehs lshka" lfj;a ;shkak
h fj;s' wfkla w;g idudkHfhka kd.l by< mka;sh
iy fidank ueo mka;sfha fndfyda fofkl= u[af[dlald hkq
;=ka jk mka;sfha flhs hd''' lEula f,i i,lk ksidfjka
Tjqka wkqj hk" .f f.df we;af;da o ka ka u[af[dlald
lEu u lula f,i i,lkakg mqre is;s'
tfy;a u[af[dlald ms<sn|j f,dj O rgj, lr
we;s mfhaIKj,g wkqj k" u[af[dlald hkq Nhdkl
ms<sld frda. mjd iqj lrkq ,nk iqms wdydrhla nj Tmamq
we;' u[af[dlald fld< iy w, fmdaIKSh yd T!IO
.=Kfhka wkQk wdydrhla jk w;r" ;ju;a .e f.j,aj,
fYAI jExckhla f,i ilia lrKq ,nk" u[af[dlald fld<
ue,af .=Kh ms<sn|j wms ka fidhd n,uq'

wf w; ..d bkafka ke;sj" gka ta j,ska ims"


iqms u[af[dlald fld< wdydrhg .ksuq'
f,dal fi!LH ixOdkfha jd;djlg wkqj" jirlg
f,dalh mqrd gka ta W!K;d frda. j,g <uqka ,shk 13 la
muK f.dre jk nj;a" bka ,shk Nd.hla muK iodld,sl
w|Ndjhg f.dre jk nj;a" bkq;a ;=fkka fomx.=jla muK
h hk nj;a mejfikjd'
gka ta W!K;djh wksh f,i fi!LH .eg
rdYshlgu fya;= fjkjd' frda. j,g Tfrd;a;= f yelshdj
j, u" <uqkaf.a wia:s jOkh j, u' mdpk frda. j,g
f.dre u" fjk;a fmdaIK W!K;d frda. j,g f.dre u"
m%;sYla;slrK moaO;sh j, u" we;=,q ldhsl udkisl frda.
.Kkdjlgu fya;= fjkjd'
tfy;a u[af[dlald fld< hkq gka ta j, mQj wdldrh
jk gd lefrdka j,ska fmdfydi;a" wdydrhla nj fndfyda
fofkl= okafka ke;'

ffokslj jeys ldka;djlf.a


gka tA wjYH;djh jkafka" uhsfl%d
.a? 480 ls' kj fhdjqka fha wfhl=f.a
th uhsfl%d.a? 400 ls' jeysfhl=f.a
tu wjYH;djh uhsfl%d.a? 600 ls'
u[af[dlald fld< .a? 100 l
gka ta ^gd lefrdka f,i&
uhsfl%d .a? 840 la we;'
uE;l lr we;s ;j;a mlaIKhl
fidhdf.k we;af;a" m,d j. ySkshg
,shd fyda" l=vq jk f,i fldgd" .d
.;a fmd,a iu. iy f;,a ij,amhla
iu. wdydrhg .ekSfuka" gka tA
wjfYdaIKh jvd fyd|ska is flfrk
njhs' ^wfma rf ue,a msi .kafka
fuu l%uhgh'&
tfy;a foaYSh t<j m,;=re ,dfng
.kak ;sfhk rgl cSj;a jk wms"
u[af[dlald" uql=Kqjekak" ks;s"
;m,d" l;=reuqrex.d" .ia,nq .ia j,
yems yemS" gka j,ska ire lr we;ehs
lshkq ,nk ial cd;s" ud.ka cd;s"
ls ms cd;s fgdka .Kkska .s< ouka
f,v frda. yod f.k yQ,a, yQ,a,d
iskafkuq'

fkdf,a fm%daka'
u[af[dlald fld<" fm%daka wl
m,d j. w;=ka m%uqL ia:dkhla .kS'
fuys idudkHfhka 30% la muK
fm%daka we;s nj fidhd f.k we;'
,xldf kEu m%foaYhl u[af[dlald
jefjk ksid" wfma we;a;kaf.a fm%dAk
wjYH;djh fndfydu ,dfng i lr
.ekSug yels u.la f,i o u[af[dlald
ie,lsh yelsh'

weg f,a Wkkak" u[af[dlald


fld< lkak'
u[af[dlald fld< j, nyq,j ;sfnk
;j;a jeo.;a fmdaIK ix.Glhla ;uhs" hlv
mod:h' wfma rf ;sfnk ;j;a nrm;,
fi!LH .egjla jkafka hlv W!K;djhhs'

,xldf m%ckk fha miqfjk fh!jk


fh!jkshka w;r hlv W!K;djh"
ishhg 22 la ;r by< w.hla .kakd
w;r" n,a, jeks ia;%slal ;=< th 35%
la muK fjkjd'
hlv W!K;djh ksidfjka" ldhsl
udkisl jOkh wvd< u" wOHdmk
yelshdj j, u" m%;sYla;slrK

yelshdj j, u" ^f,v frda. j,g Tfrd;a;= f


yelshdj& .maid " Wm;a ixl+,;d iys; orjka ys
u" fldkau rf iuia; M,odhs;djhgu krl
f,i n,mdkq ,nkakg fya;= jkakls'

fhka" < wl tl tl cd;sfha idmamq lEu lkak


wjYH fjkafk;a kE'

ireNdjh je lrk ;=;a;kd.'

u[af[dlald j, wvx.= ;j;a YsIaG .=Khla


;uhs" ms<sld yg .ekSu j<lajk .=Kh" wms lk
fndk wdydr j, ;sfnk ji i iy fjk;a fya;=
ksidfjka wfma Yrh ;=< uqla; LKavl iEfok
w;r" (Free radicals) tajd ksidfjka ms<sld j,g fya;=
jk wnqo (tumers) we;s fjkjd' fuu uqla; lKavl
kdY lsug k" wm .kq ,nk wdydr iajdNdl
m%;sTlaIsldrl j,ska fmdfydi;a h hq;=u fjkjd'
wfma rf iajdNdlj iEfok iy ldnksl ^ridhksl
jHhka fkdfh& t<j iy m,;=re lsysmhlau fuu
m%;sTlaIsldrl j,ska wkQk jk w;r" u[af[dlald
fld< o tjeks wdydrhls' u[af[dlald fld< i;=
tjeks m%N, m%;sTlaIsldrlhla jkafka gd
lefrdka h'
by; ia;r l< fmdaIK .=Khka g
wu;rj u[af[dlald fld<" gka
ldKavfha gka j." fif,ksh"
fmdiamria iy wdydruh ;ka;= jeks jeo.;a
fmdaIl ix>Gl j,skq;a fmdfydi;a nj
wjOdrKh l< hq;= fjkjd'
f,dj fndfyda rgj, idm%Odhsl
fjolfuys ,d u[af[dlald w, iy fld<
Nd;hg .efkkjd'
u[af[dlald j, we;s fuu fmdaIKSh
jkdlu ksidfjka ngysr rgj, iqj
wdydr fjf<| uOHia:dk (Health food
grocery) ;=<" u[af[dlald fld< lsKSug
;sfnk nj;a" u[af[dlald lemaishq,aia Tng
wjYHk wka;cd,fhka wekjq l< yels nj;a"
wjOdrKh l< hq;=j we;'

f,dalh mqrdu udkj j.hd uqyqK fok ;j;a


nrm;, fi!LH .egjla jkafka" udkj ireNdjh
wys f .egjhs' ksid iska mirhg uqod
yk i j." fj<|fmdf<a lsKSug ;sfnk ilia
l< wdydr j. j,g tla lr we;s lD;%su ridhksl
jHhka" m<sfndaOkdYl" uyd mudk f.dfmd<
ksIamdok iy fjk;a mdil fya;+ka rdYshla
ksidfjka j:udk ksidf.a ireNdjh iS.%fhka
my< niska ;sfnk nj oHd{hska wk;=re
wjkafka ld,hl isgh' j:udk ksidf.a
Y=l%dKq j, ireNdjh 20% lg;a jvd wvq
w.hl mj;sk nj fidhd f.k ;sfuka fuys
we;s wk;=reodhl nj fudkjg meye,s
fjkjd'
iskala fkdfyd;a ;=;a;kd. LKsch"
wmf.a Yr ;=< jeo.;a lghq;= rdYshlgu
wjYH jk w;r" m%ckk ireNdjh
jOkh lsfuys,d tu.ska is flfrk
fufyjr fYAI wjOdkhlg .; hq;=
fjkjd' u[af[dlald fld< iy w,"
iskala j,ska fmdfydi;a ksidfjka wfma
wkd.; j.hd j| fkdjkakg j. n,d
.kakd ljqre ljqre;a u[af[dlald
lEug .ekSu .ek wjOdkh fhduq
lrkakg jkjd'
wfkla w;g u[af[dlald fld< j, gka
iS o hyka ;sfnk nj fidhd f.k ;sfnk w;r"
gd lefrdka yd weiafldla weis ^gka
iS& u.ska Yrh ;=< iskala yd hlv m%fhdackhg
.ekSf yelshdj je hqKq lrk nj;a fidhd f.k
;sfnkjd'

fudf<a wudrejg;a u[af[dlald .=Khs'


fkdfre u[af[dlald fld< ;=< wvx.= jk
;j;a jeo.;a gka j.hla ;uhs" gka fla'
gka fla" wmf.a iakdhq ffi,j, ksfrda.SNdjh
flfrys m%N, jYfhka odhl fjkjd' hm;a
Wohg iq<Nj yefok frda.hla jk we,aihsuia
frd.h md,kh lr .ekSug gka fla fnfyka
m%fhdackj;a fjkjd' wfkla w;g fud<fha iakdhQ
ffi, j,g is jk ydks wju lsug;a gka
fla wjYHh fjkjd' gka fla" wfma wia:s j,
>K;ajh je lsug;a bjy,a fjkjd' wfkla w;g
u[af[dlald fld< iy w," le,aish j,skq;a
fmdfydi;a' ta ksid y;r ykaOs lvka jefgkjdg

u[af[dlald i;= m%;s ms<sld .=Kh"

t;fldg u[af[dlald j, ;sfnk ihkhs'


u[af[dlald Ydlh ;=< iajNdjfhkau
yhsfv%dihkska w,h wvx.= fjkjd' (Hydrocyanic
acid) idudkHfhka ;s;a; .;sh je u[af[dlald
m%fNao ;=< iy ks,a meye .ekajqKq w, ;=< fuu
ihkhs ixfhda.h je mqr wvx.= fjk neka"
tjeks w, wdydrhg fkd.; hq;=h' wdydrhg .kq
,nk idudkHh u[af[dlald w, j, ;sfnk
ihkhs" fmd,a ls oud ue Ndckhl jD;j
^fkdjid& msiSfuka" f,fyisfhka u jdIam bj;a
jkq we;'
wfkla w;g u[af[dlald w, j, ;sfnk ;r
fld< j, yhsfv%dihkska w,h wvx.= fkdjk
w;r" u[af[dlald fld<" l=vq fjkakg flfuka
tys wvx.= ihkhs m%udKh 80% lska muK wvq jk
nj;a" b;s m%udKh Ndckh fkdjid msiSfuka bj;a

jk nj;a uE;l lr we;s mfhaIKhl fidhd f.k


we;'

b=re tlal u[af[dlald lEu fyd| ke;so@


u[af[dlald .ek l;d lrkfldg f .ek fkdlSfjd;a
th n,j;a wvq mdvqjla jkq we;s' .f f.df wEhska
w;r mj;sk fuu iajdih" oHd;aulj;a ikd: we;s
ldrKdjla'
iuyr wdydr j. j, ;sfnk tkaihsu iy O
ridhksl ixfhda. ksidfjka u[af[dlald j, ihkhs
iEu f.j;a lrk nj fidhd f.k ;sfnkjd' b=re
muKla fkdj" lxl=x" fyda uql=Kqjekak" u[af[dlald iu.
wdydrhg .ekSfukq;a fuu ;;a;ajh we;s h yelshs'
fujeks wk;=rla we;s u j<lajd .ekSug" u[af[dlald
Yd, m%udKhla tljr wdydrhg fkd.ekSu;a " b=re"
uql=Kqjekak fyda lxl=x wdydrhg f.k mehlg fmr
iy mehlg miq" u[af[dlald wdydrhg .ekSu;a" ,d o
wdydrhg fkd.ekSu;a iqiq jk nj wjOdrKh l< hq;=
fjkjd' isxy, fnfy;aj,g b=re fhdok neka" isxy,
fnfy;a .kakd w;r ;=r" u[af[dlald wdydrhg .ekSfuka
je<lsh hq;= nj;a" bx.%Sis fnfy;a .ekSf th wod,
fkdjk nj;a ie,lsh hq;= fjkjd'
wfkla w;g .,.Kavh fyda fjk;a whka WK;d
frda.j,ska iy ;hsfrdhs .%ka:sfha wdndO j,ska fmf<k
Woh" iy iajNdjfhkau u[af[dlald j,g wid;al;d
,laIK olajk Woh" u[af[dlald jemqr wdydrhg .ekSu
iqiq fkdjk nj;a ie,lsh hq;= fjkjd'
wdydrhla jYfhka u[af[dlald i;= wkNsnjkSh
.=Khka fu;lehs lshd ksu l< fkdyels ;r nj Tng oeka
jegfykjd we;s' fkdf,a ,nd .; yels iajdNdl wdydr
i;= fujka .=Khka ms<sn|j jdksc iudchka ;=< by<g
tifjkjd wvqh' tfia lsfuka lsisfjl= f.a fyda jdksc
mrud: idOkh jkafka o ke;'
ta fjkqjg wfma me/kakka wjqre oyia .Kkla ;siafia
Tjqka i;= jHjydl {dkfha n, uysufhka wdydrhg .;a"
Tjqkaf.a iq/ls" iajNdl wdydr j. lsis jeo.ekaulg
ke;s ;=gq fofla wdydr f,i i,ld wj{df flfgka
;,d neyer flfrkq we;' tlS jdksc mrud: je<| .;a wm
fndfyda fofkl o" hjehd idhk j," ms<sld idhk j,
.= fmda,S j, yska u tfia lrkq we;'
tfy;a lsj hq;a;la we;' ishhg tlish iaila
bfyka nysk f,vla fkdue;sj cSj;a jqKq" j:udk wfma
mrmrdjg ;ju;a wxY= ud;%sl u;lhka fYaI lr we;s wfma
wdorKSh iSh,d wd,d f.a cSjk rgdj" Tjqkaf.a wdydr
rgdj ;=< udkj j.hdf.a ksfrda.S nf i,l=Kq igyka j
we;s njhs'
hhh

.euqKq id,sh fmfrd


uyck fi!LH mlaIl - we,a,

gemunusaliyaprr@gmail.com