wkU -1

5 w`‡b Wvqv‡ewUm wbivg‡qi Rb¨ Avcbvi KiYxq

†h mKj Lvevi wb‡la :
 cÖvYxR Lvevi (Miæ, QvMj, nuvm, gyiwM, wWg, gvQ)|
 M= Milk (`ya I `y‡ai ˆZwi Lvevi)|
 R= Refined Food ( wPwb, jeY, †Zj)|
 P= Packed Food ( we¯‹zU, PvbvPzi, wPcm, P‡Kv‡jU, byWzjm, Rym, R¨vg, †Rjx,
mdU/GbvwR© wWªsKm)|
 dzW, wfUvwgb ev Ab¨ †Kv‡bv mvwcø‡g›Uvwi|
¸iæZ¡c~Y© wKQz welq:
 cÖwZw`b GKB mgq Lvevi MÖnY Kiæb| eo‡Rvi 15 wg. mgq Av‡M-c‡i n‡Z cv‡i|
 Lvevi MÖn‡Yi mgq fv‡jvfv‡e wPwe‡q Lvb| Ab¨ mg‡qi †_‡K 3 ¸b mgq wb‡q Lvb|
 ivZ 8Uvi g‡a¨ iv‡Zi Lvevi †L‡q †djyb|
 5 w`b ivbœv Kiv Lvevi A_©vr fvZ, iæwU, mewR, Wvj, fZ©v BZ¨vw` LvIqvi
cÖ‡qvRb bvB|
 cÖwZw`b mKv‡j ev we‡K‡j Kgc‡ÿ 30 wg. †iv‡` KvUvb|
 cÖwZw`b `yÕ‡ejv †gwW‡Ukb Kiæb|
 cÖwZw`b 3 `dv cÖvYvqvg Kiæb|
 cÖwZw`b 30 wg. nuvUzb I 30 wg. †Kvqv›Uvg e¨vqvg Kiæb|
 cÖwZw`b Kgc‡ÿ `yBevi i‡³i myMvi †U÷ Kiæb|

Wvqv‡ewUm wbivg‡qi Rb¨ we‡kl Lv`¨ ZvwjKv:

 Nyg †_‡K IVvi ci : ( mKvj 6:00- 6:30 )
 10 wU Zzjmx cvZv Ges b‡Li mgvb GK UzK‡iv Av`v GKmv‡_ 5 wgwbU a‡i wPwe‡q
†L‡q †djyb|
 15 wgwbU ci GKwU Wv‡ei cvwb cvb Kiæb|
 mKv‡ji bv¯Ív ( Nitric Oxide Breakfast) ( mKvj 7:30- 8:00 )
Dcv`vb:
 50 MÖvg A¼zwiZ †Qvjv
 50 MÖvg bvwi‡Kj
 20 MÖvg KvV ev`vg (mviv ivZ wfwR‡q ivL‡Z n‡e )
 1 wU eo U‡g‡Uv
 1 wU ga¨g mvB‡Ri weU
 1 wU KuvPv gwiP
1
  K‡qKwU a‡b cvZv
 †jey
bv¯Ív evbv‡bvi c×wZ:
 weU Ges U‡gv‡Uv wb‡q †QvU †QvU wcm K‡i †K‡U †djyb| KuvPv gwiP, a‡b cvZv
KzwP KzwP K‡i KvUzb| KvVev`v‡gi †Lvmv wQ‡j †djyb| mewKQz GKwU eo
evwU‡Z wbb| fv‡jvgZ mewKQz gvLv‡bvi ci ¯^v‡`i Rb¨ cÖ‡qvRbgZ †jeyi im †gkvb|
 30 wgwbU mgq wb‡q bv¯Ív MÖnY Kiæb|

 bv¯Ívi 2-3 N›Uv ci : ( mKvj 9:30- 10:30 )

 i‡³i myMvi †U÷ K‡i wbb|

 1 ev 2 ai‡bi mvBUªvm dj (gvëv/Kgjv/Avgov/†cqviv) †L‡q wbb| [Kgc‡ÿ 300 MÖvg]
 †L‡Z n‡e fvjfv‡e wPwe‡q Kgc‡ÿ 20 wgwbU mgq wb‡q|

 `ycy‡ii Lvevi (Rainbow Vegetable Meal): ( `ycyi 1:00- 2:00 )

Dcv`vb:
 1 wU ga¨g mvB‡Ri kmv
 2 wU eo U‡g‡Uv
 100 MÖvg wkg/gUikuywU/eiewU
 2 wU eo K¨vcwmKvg (2 i‡Oi)
 1 wU KuvPv gwiP
 K‡qKwU a‡b cvZv
 †jey
 50 MÖvg †fRv‡bv †Qvjvi (ey‡Ui) Wvj

evbv‡bvi c×wZ:
 cÖ_‡g kmv wQ‡j wbb| Gici kmv, U‡g‡Uv I K¨vcwmKvg †QvU †QvU UzK‡iv K‡i
†K‡U †djyb| †fRv‡bv †Qvjvi Wvj 20 wgwbU a‡i ev¯ú w`‡q wm× Kiæb| GKwU
Mvgjvq mewKQz wbb| Gici G‡Z KuvPv gwiP I a‡b cvZv KzwP KzwP K‡i †K‡U
†gkvb| ¯^v‡`i Rb¨ cª‡qvRbgZ †jeyi im †gkvb| Gici mewKQz fv‡jvgZ gvwL‡q wbb|
 30 wgwbU mgq wb‡q fvjfv‡e wPwe‡q Tomato Dip w`‡q `ycy‡ii Lvevi †L‡q wbb|

Tomato Dip
Dcv`vb:
 1 wU U‡g‡Uv
 30 MÖvg m‡ZR bvwi‡Kj
 1 wU KuvPv gwiP
 2-3 †Kvqv imyb
2
  †jeyi im
Tomato Dip evbv‡bvi c×wZ:
 mewKQz GKmv‡_ †eøÛv‡i wb‡q †eøÛ Kiæb|
 ga¨g IR‡bi cyiæ‡li Rb¨ 500 MÖvg U‡g‡Uv wWc wb‡Z n‡e|

 weKv‡ji bv¯Ív : (weKvj 5:00)

 cÖ_‡g i‡³i myMvi †U÷ K‡i wbb|
 Kgc‡ÿ 300 MÖvg mvBUªvm dj (gvëv/Kgjv/Avgov/†cqviv) †L‡q wbb|
 †L‡Z n‡e fvjfv‡e wPwe‡q Kgc‡ÿ 20 wgwbU mgq wb‡q|

 iv‡Zi Lvevi : (ivZ 7:00 - 8:00)

 `ycy‡ii Lvev‡ii gZ|
 Aek¨B ivZ 8 Uvi g‡a¨ iv‡Zi Lvevi †L‡Z n‡e|

ûbRv wU
 hv‡`i Pv cv‡bi Af¨vm Av‡Q Zviv Pv‡qi cwie‡Z© ÔûbRv wUÕ †L‡Z cv‡ib|
 ÔûbRv wUÕ evbv‡bvi c×wZ:

 4 Kvc wdëvi cvwb

 8wU Zzjmx cvZv
 12wU cyw`bv
cvZv me¸‡jv Dcv`vb GKmv‡_
 4 wU meyR GjvwP wb‡q 5-7 wgwbU
 1/4 Bw `viwPwb dzUvb|
 20 MÖvg m‡ZR ¯^v‡`i R‡b¨ cÖ‡qvRbgZ
Av`v †jeyi im w`‡q ûbRv wU
 20 MÖvg Zvj- cvb Kiæb|
wgmix
 †jey