How much food that you should include for your portion?

Tn fõ,lg .; hq;= wydr m%udKh fldmuKo@

mqoa.,fhl=f.a jhi wjqreÿ 23;a 35;a w;r ld,h iy wjqreÿ 35;a 55;a w;r ld,h ;=, ,eìh hq;= fmdaIKh fndfydaúg iudk jk kuq;a tys§ mqoa.,hdf.a udkisl lreKq u; fmdaIKh ;SrKh ùu fya;=fjka fmdaIK wjYH;dj, ir, fjkialï oel.; yelsh' 

mqoa.,hdf.a cjiïmkak ld,h f.fjñka uÈ jhig t<fnk ld, jljdkqj jkafka wjqreÿ 23ka miq ld,hhs' fuys§ wjqreÿ 25;a 35;a w;r mqreIfhl=g Èklg ,nd.; hq;= Yla;s m%udKh lsf,da le,ß 2500;a 28;a w;r m%udKhl mj;sk úg ldka;djlg Èklg wjYH jkafka lsf,da le,ß 2100 la muK m%udKhls' 

mqoa.,hd flñka flñka jhia.; ùf易 Tyqg fyda wehg wjYH Yla;s m%udKho flfuka wvq fõ' wjqreÿ 22; muK fmr ;reK ld,fha§ mqoa.,hdf.a Yla;s wjYH;dj flfuka jeäfjk fõ.hlska jeäjqjo mqoa.,hdg wjqreÿ 25ka miq wjYH Yla;s m%udKh flfuka wvqfjka wjYH fõ' mqoa.,hdf.a jhia.; ùu iy tys iajNdjh fuhska uekúka meyeÈ,s fõ' fuu jhfia§ YÍrh mj;ajdf.k hdu ioyd muKla fmdaIKh wjYH jk w;r fuu ld,h ;=, mqoa.,hdf.a j¾Okh yd úlikh isÿ fkdfõ' 

mqoa.,hd úhm;a ùfï§ wvq Yla;s m%udKhla wjYH jkafka wehs@ 

mqoa.,hd wjqreÿ 25ka miq flfuka úhm;a ùfï .uk wdrïN lrhs' t;eka isg mqoa.,hdf.a YÍrfha we;s iෛ, m%udKh l%ufhka wvqfõ' fï fya;=fjka mqoa.,hdf.a YÍrfha Yla;sh fukau Yla;s wjYH;djo flfuka wvqfõ' 

orejd l=vd l,§ ,nd fok fmdaIKh úhm;a úfha§ iykhla ùu
orejd l=vd ld,fha isg ukd fmdaIKhla ,ndf.k we;akï iy orejd .egjr úfha§ fydo fmdaIKhla iu. ;u udxYfmaYs moaO;sh fydÈka ilialrf.k we;akï Tyq úhm;a ùfï§ wvqúh yels iෛ, m%udKh b;d wjuh orejd ksis jhfia§ ksis fmdaIKhla ,nd .ksñka jHdhdu iu. Yla;su;a fmaYs moaO;shla ilia lr .ekSfuka Tyqf.a uÈ jhfia§ Yla;su;a yd mDIaáu;a fi!lH ;;ajhlska Ôú;h f.k hd yelsh' fuys§ orejd ;u .egjr úfha§ ksis jHdhdu iu. ksis fmdaIKhla ,nd.;af;a kï Tyqg ;u Ôú;fha ueÈ úfha§ isÿúh yels whym;a n,mEïj,ska ñÈh yelsh' 

mqoa.,hd flñka ueÈúhg t<fnk ld,fha§ Tyqg fyda wehg Èklg jeä lsf,da le,ß m%udKhla ,ndÿkako thska YÍr Yla;shg by, kxjd .; fkdyelsh' iEu mqoa.,fhl=u ;u Ôú;fha l=vd úfha isg .egjr úh olajd ,nd.kakd fmdaIKh Tyqf.a úhm;aùfï ld,h Yla;su;aj .;lsÍug n,mdhs' 

uÈjhfia lghq;=j,ska Ôú;fha Yla;siïmkak nj by, kxjd .ekSu 

wjqreÿ 25ka miq ld,fha§ mqoa.,hd ie,slsh hq;= m%udKhlska l%shdYS,Sj lghq;= l<fyd;a tkï Yla;siïmkak wdydr ,nd.ksñka ksis mßÈ jHdhduj, fhfokafka kï Tyqg ;u Ôú;h ;rul fyda Yla;su;aNdjhlska f.k hd yelsh' mqoa.,hdf.a Yla;s wjYH;dj wvqùfuka mqoa.,hdf.a YÍrh o ÿ¾j, fõ' úfYaIfhkau wjqreÿ 25ka miqj wrfnkafka mqoa.,hdf.a Ôú;fha wjfrdayK ld,hhs' 

tfy;a fuu ld,fha§ mqoa.,hdf.a ksis mßÈ jHdhdu wdÈh lrkafka kï Tyqf.a úhm;aùfï iajNdjh hï;dla ÿrlg wju lr.; yelsh' 

wjqreÿ 25;a 35;a w;r ld,fha§ wydr .; hq;= wldrh 

mqoa.,hd fuu jhia ldkaofh§ Wfoa" Èjd" yd rd;%S wydr fõ,a ;=fka§u wydr .ekSu w;HjYH fõ' ñka Wfoa wdydr fj,d .ekSu wksjd¾hfhkau l, hq;= fohls' fuu jhfia§ Wfoa wdydr fkd.;fyd;a th mqoa.,hdf.a fi!lH flfrys b;d wys;lr f,i n,mdhs' úfYaIfhka fuu jhia ldKavfha mqoa.,hdf.a YÍr Yla;sh ukdj mj;ajdf.k hdu ioyd wdydr fõ,a ;=ku ksis mßÈ .ekSu jvd;a jeo.;ah' 

wdydr fõ,lg .; hq;= wdydr m%udKh 

Èklg .kakd wdydr fõ,a ;=fkka tlafõ,la n;a fldamamhla " t<jÆ fldamam Nd.hla" mßmamq jeks weg j¾. fïi ye§ tlla" ud¿ fyda udxY .kafka kï idudkH m%udKfha ud¿ fyda uia lene,a,la Nd.hla tfia;a fkdue;s kï ì;a;r Nd.hla fyda yd,aueiaika 6 fofkl= muK tl;= lr.; yelsh' fuys§ jeäfhka msIagh wydrhg .ekSu fkdj msIagh iu. wdydrhg .kakd t<jÆ m%udKh m%udKhj;a úh hq;=h' 

wjqreÿ 25ka miqj mqoa.,hl=g ´kEu j¾.hl wdydrhla .; yels jqjo f;,a " iSks iy ÆKq wêl lEu j¾. .ekSfuka jel,Su jvd;a iqÿiqh' tfia fkdue;sjqjfyd;a fujeks wydr .kakd mqoa.,hkag fnda fkdjk frda. je<§ug jeä bvla we;' tkï ng¾ yd ud.ßka fukau ÆKq yd f;,a iys; wfkla wdydr boysg .ekSu jvd;a iqÿiq jk w;r fuys§ tjeks wydr .kakd jdr .Kk wju l, hq;=h' 

wdydr .; hq;= m%udK ;SrKh lsÍu 

mqoa.,hd ;ud .kakd wdydr m%udKh m%udKhj;a o hkak ie,lsh hq;= jkafka udifhka udihg Tyqf.a fyda wehf.a nr m%udK ixikaokh lsÍfuks' jhi wjqreÿ 25;a 35;a w;r ld,fha§ mqoa.,hdf.a Wi jeä fkdjk w;r nr m%udKh muKla by, hhs' fï ksid mqoa.,hdf.a nr udislj uekSfuka miq th fmr udihg idfmalaIj ixikaokh lr ;ud n,d .kakd wydr m%udKh jeäo fyda wvqo hkak ;SrKh l, yelsh' mqoa.,hdf.a nr miq.sh udi j,g idfmala‍Ij iudka;r uÜgul ;sfí kï Tyqf.a fyda wehf.a fmdaIKh iqÿiq jk nj yd flfuka flfuka nr m%udKh jeä fjñka ;sfnkafka kï fmdaIKh ,eîu b;d jeä nj f;areï .; hq;=h' 

wjqreÿ 25 isg 35 olajd ld,fha§ mqoa.,hdg ;sìh hq;= ksis nr fidhd .ekSug l%ufõohla we;' tkï mqoa.,hdf.a nr fikaáóg¾ j,ska uek bka 100la wvq l, úg ,efnkafka mqoa.,hdg ;sìh hq;= nr m%udKh fõ' tu m%udKhg jvd mqoa.,hdf.a nr by, f.dia ;sfí kï Tyq ,nd .kakd wdydr m%udKh fukau fmdaIKh b;d by, jk nj yd tu fmdaIKh wkjYH nj meyeÈ,s fõ' fï ksid ksis wdydr rgdjla mj;ajdf.k hdfuka mqoa.,hdg .e,fmk nr m%udKhla mj;ajdf.k hd yelsh' 

,xld§m - wñ, m%shxlr