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ఎం మం ం సమస అ క బ . అందం , క ం ల అ కం. శ రబ ఆ ధం ఉండ వ క వ .

బ తగడం సం క న న ఎం లం న మం ఉ .అ అ త వ లం ఉతమ ఫ తం అం
ఉం ఇక అంతకం మ గ ం మ క ఉండద మం అ ం .అ ఈ స .ఇ యడం వల వలం ఏడం ఏ
ఏ లబ తగవ . ఇం ఎ (జనర ట )ఏ ల అ స ం .అ ం ం.

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జనర
స ం ం .ఇ ం
ష
నఫ
దట
ల
ఉ
అం న
ల మం ఆ గం
అ క మం కృతజత
ఉంచ ం న ఈ ఆ ర
.
యమం తం పంచ
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1: ఏ ల య ం ం పండ అ కం ఉం ం . ంజ, , చ య, వం
పండ రం ం .అ ఈ పండ స , , ఫలం, న ం . ఆ ం ఎ టర వర ల
ఎ ం . అ జం వలం పండ నడం వల శ రం అలసట, రసం, ఆక ధ వం .
అ నప ట ం భ ం టం తప ం ఉతమ ఫ తం అం ం .

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2: ం గం ఆ ర వ .ఈ ర యల వ . ఉదయం ట లకడ ంప న త తఆ ర
ఆ రం . ఇం ఎ ం ప ఉండ .ఎం ఉప ంచవ .

3: ద , ండవ క ం న పం , ర య ం ం నవల ఉం ం . ఎం కం మ స ఆ
ం సహక ం .

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4: ఎ అర పం , 3 ల న (skimmed milk) .ఇ న య .

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5: ఇప వర తపర న ఆ రం క ం నత తఇ ం ంఎ వ వ .అ దవ ఒక ట అర ,మ ట6
ట ల జనం ం .

6: ఇక ఆరవ , మ అర . ఈ ట , బం ంప ఉప ం .

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7: ఈ , పండ రసం ఆ ర ఆ రం . ఇ వ బ శ రం క ఉన , సన అ న
అ ం . అం ఇక ఇ ప ం .ఈ ఓవ ం ఇ సవం ఫ ల అం ం . అం క చర ం
మ ంత ం .గ త ం ఏ ఏ తగడం ద కషం అ ంచ .

అ ఈ వల సమస ఉ . ఈ యమం ఇ మం మన ఖం అలసట క ం . అ ఈ ఏ ల

గవంతం బ తగడం సం మన న నఆ రం ఉం . శ రం అలసట, రసం వం ఏర డ . అం క తమం
వలం పం , ర య , , ఆ రప ంచ . ఒక ళ తఆ అల ప మన బ
వ ం .

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ఈ ష ఆ రం వడం వల మనం ప యడం కషతరం ం . ఎం కం అవసరం కం త వ ల వడం వల

వ య మ ం . ఫ తం భ ష బ తగడం కషమ ం . వర ట ఏంటం అత వసర సమ ఏ ఫం ల
జ ల న ఈఏ ల యమం ఉతమ ఫ ల ందవ . ఈ ఎల ళ ంచడం ంఆ
స న .

: ఎం జన ం ..

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