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uqyqfKa iu /<sjeàu j,lajk úiañ; C%u

,iaikg bkak uqyqK jeo.;a'ta ksidu uqyqfKa /,s jeàu wju lrf.k meyem;a ,iaik iula ,nd .kak l%u lysmhla fï ,smsfha ioyka fjkjd' .eyeKq msßñ fjkila ke;sj msvdjg m;alrk ;j;a tla fohla f,i uqyqfKa /,s jeàu yÿkajkak mq¿jka' fndfydaúg jhig hdu;a iu. isÿ fjk fjkiaùï ksid iy fjk;a fya;= ksido uqyqfKa iu /,s jeá jhil fmkqula we;s lrkak mq¿jka'

iajNdúl wuqo‍%jH fhdodf.k iu /,sjàï j,lajk l%u

fldaudßld iy úgñka E udiala

fldaudßld j, we;s úgñka iy Lksc iu f;;ukh lr mqnqÿjd,hs' fldaudßld j, we;s u,sla wï,h u.ska uy¨ fmkqu we;sùu j,lajhs' úgñka E j, we;s m‍%;s Tlaisldrl iy f;;ukh ,nd§fï yelshdj u.ska iu /,s jeàu wvq lrhs'

wjYH foa

• fldaudßld fc,a fuiye§ 1la
• úgñka E lr,a 1la

l=vd fldamamhlg fldußu fc,a tl;=lr thg úgñka E lr,d lvd tl;= lrkak' ñY‍% lr uqyqfKa /,s jegqKq ;ekaj, wdf,am lrkak' úkdä 2-30 muK isg fidaod f;;ud;a;= lrkak' Èkm;d fuh /,s bj;ajk ;=re lrkak'

flfi,a udiala

flfi,aj, we;s iug ys;lr ue.akSishï" fmdgishï hlv iskala iy úgñka A" B" E iy F úhm;a fmkqu ke;s lrhs'

wjYH foa

• bÿk flia f.ä 2la
• íf,kavrhla

f,a,s.id flia f.ä len,s j,g lmd .kak' fïjd íf,kaorhg oud uDÿ wf,mkhla jkf;la íf,kaÙ lr .kak' ñY‍%Kh uqyqfKa iy fn,af,a .,jd úkdä 25-30 lg miq uo WKqiqï j;=ßka fidaod oud ;=jdhlska msi .kak' fuh i;shg 3ka jrla lrkak'

wfudkaÙ iy lsß udiala

wdukaÙ j, we;s úgñka E f*da,sla wï, iy T,sla wï, /,s jeàu wvq lr ;sfnk r,sjáïo ke;slr ouhs' lsß j, we;s yhsfødalais wï, " m‍%;s Tlaisldrl iy B fldïmaf,aia j,ska ifï collagen fm%daàkh W;af;ackh lr ifï wefok iq¿nj jeä ÈhqKq lrhs'

wjYH foa

• wdukaÙ f.ä 4-5la
• t<lsß fldamam ¼
• .‍%hskavrhla

wdukaÙ f.ä /hla muK t<lsß j,g oud fmd.jd .kak' miqÈk fmd.j.;a wdfudkao j, fmd;a; bj;a lrkak' lsß iu.u wdfudkaÙ íf,kaorhg oud uDÿ wf,mkhla jk;=re íf,kaÙ lr.kak'fuu wdf,amkh /,sjegqKq ;ekaj, .,jd úkdä 15- 20 isg uo WKqiqï j;=ßka fidavd oukak' Èkm;d lrkak'

lsßmsá iy ómeKs udiala

ómeKs iu ;=,g ldje§ iug f;;ukh ,nd foa' iu wdrlaId lrhs'

wjYH foa

• lsßmsá fïi ye§ 4-5la
• ómeKs fuiye§ 4la
• WKq j;=r fuiye§ 4la

l=vd fldamamhlg lsßmsá tl;=lr .kak' bkamiq thg WKq j;=r iy ómeKs tl;= lrkak'fydÈka ñY‍% lr uqyqfKa wdf,am lrkak' úkdä 15-20 fõf,kakg yer uo WKqiqï j;=ßka fidavd oukak' i;shg 3ka jrla lrkak'

mefmd,a udiala

wjYH foa

• bÿKq mefmd,a fldamam ¼
•  .Eremamqjla

mefmd,a lnls .Eremamqj u.ska pmam lr wdf,amh f,i yod .kak'' fuh uqyqfKa iy fn,af,a ;jrd .kak' weia wi, ;jrd .kak tmd' úkdä 10-15 fõ,Sug isg j;=ßka fidaod úh,d .kak' i;shg 3ka jrla lrkak'

ómeKs iy ;lald,s udiala

;lald,s m‍%;s Tlaisldrl nyq, m,;=rls' tys wvx.= úgñka c iy wfkla iug ys;lr fmdaIl u.ska iu fmdaIKh lr
jhig hknj l,aouhs'

wjYH foa

• ómeKs fïi ye§ 2
• ;lald,s f.ä 1

;lald,s f.äh íf,kaorhg oud ;;amr 20la muK íf,kaÙ lr m,amhla f,i yod .kak' fuh l=vd fldamamhlg oud ómeKs o tl;= lr .kak' fydÈka ñY‍% lr fuu ñY‍%Kh uqyqfKa iy k<f,a wE;s /,sjàï uq,sl lrf.k wf,am lr.kak' úkdä 20-30la fõf,kakg ;nd uo WKq j;=ßka fidavd oukak' i;shg 3ka jrla lrkak'

wkakdis udiala

wkakdisj, we;s .=K iajNdúlj ifï /,s ke;slr ouhs' tys wvx.= ífrdafu,ska ^Bromelain& tkaihsu u.ska iu w¨;a lr /,s wvq lrhs'

wjYH foa

• kejqï wkakdis len,s fldamam ¼

wkakdis len,s íf,kavrhg oud úkdä 2-3la fydÈka íf,kaÙ lr .kak' fuu m,amh fmfkarhla u.ska fmar hqI fjka lr .kak' fuu wkakdis hqI uqyqfKa wdf,am lr úkdä 20-30 fõf,kakg yßkak' bkamiq fidavd oud f;;ud;a;= lr.kak' Èkm;d fuh lrkak'

uqyqKq msßiqÿ lr.ekSug 

lv, msá fyda uqx weg msá álla f.k th t<lsßj,ska l,jïlrkak' th Tn kdk wjia:dfõ fuu ñY%Kh uqyqfKa .,ajkak' fuh we. .e,aùugo iqÿiqhs' ifï .e,aùfuka miq iu ;o fkdlr b;d fiñka w;=,ajkak' inka fjkqjg i;shlg jrla fyda fojla mdúÉÑ lsÍu b;d iqÿiqhs' ifï kejqï nj yd isksÿ nj /l .ekSug fuu m%;sldrh b;d lÈuhs'

wÿre meye;s iug 

we.s,s ;=äka lia;=ß ly l=vq álla Wr.d th lsß msá fïi yeÈ 1 lg l,jï lrkak' thg ó meKs fïi ye¢ folla f,uka hqI yekaola ñY% lrkak' fuh l,jï lr uqyqfKa .d fõf,kak yßkak' fõÆKq miq fidaod yßkak' iu meyem;a ùug - iQÿre udÿre iuj f.k tlg oud t<lsßj,ska wUrkak' uqyqfKa fuu ñY%Kh .,ajd ú'20 la ;sfnkakg yer fidaod yßkak' 

welakS" í,ela f.ä ;sfnk úg wUrd wU állg lyl=vq iaj,amhla tl;= lrkak' rd;%Shg fuu ñY%Kh í,elaf.ä we;s ;ekaj, .,ajkak' fuu blauKska msßiqÿ lsÍug j.n,d .kak' rd;%Shg .,ajd Wfoa fidaod yßk úg l¿meye .e,ajqKq me,a,ï ke;s lr .ekSug fuh b;d iqÿiqhs'

iïndykh

uqyqK iïndykh lsÍfï § m<uqj msßisÿ WKqiqï c, jdIam u.ska ^steam& f;;a l< hq;=h'f;,a iys; iula‌ i|yd iQßh ldka; f;,a foys weUq,a álla‌ iuÛ ñY%lr iïndykh i|yd fhdod.; yelsh'

úh,s iula‌ i|yd iukamsÉÑ idrh iys;j ;,f;,a Ndú; l< yelsh'idudkH iula‌ i|yd ;%sm,d ff;,h" ks¾.=Ka‌À ff;,h" iSf;daol ff;,h wd§ T!Iëh f;,a j¾. Ndú; l< yelsh'uqyqK iïndykh lsÍfï § uqyqfKa we;s udxY fmaYSj, msysàu ms<sn| wjfndaO lrf.k iïndykh l< hq;=h'uqyqK uidÊ lsÍug- ^úh<s fyda f;,a iys; igka uidÊ lsÍug& fhda.Ü fukau t<j¿ f;,ao b;d iqÿiqhs'

uereKq ffi, bj;a lsÍu

ifï kSfrda.S;djh wdrla‍Id l< o ksrka;rfhka ifï ffi, ñh hhs' wÆ;a ffi, j¾Okh jkúg uereKq ffi, iu u;=msg tl;=fõ' fuu uereKq ffi, uqyqKska bj;a lsÍu i|yd Woaj¾;k ^Wvq w;g& iïndykh l< hq;=h' fuu.ska uqyqfKa iuu; l¿ ,m we;sùuo j,la‌jd .; yelsh'fuys§ T!Iëh pQ¾Kj¾. wdf,am lr ishqï f,i we;s,a,Su l< hq;=h' Ndú; lrk T!Iëh pQ¾K j¾.o iug .e,fmk f,i fhdod.; hq;=h'

idudkH iula‌ i|yd iqÿy÷ka l=vqo úh,s iula‌ i|yd ;%sm,d pQ¾Kho f;,a iys; iula‌ i|yd fld;a;u,a,s pQ¾Kh" fjksje,a .eg pQ¾Kh jeks T!Iëh pQ¾K Ndú; l< yelsh'

iïndykh i|yd T!IO Ndú;h

uqyqfKa u;=msg iu b;d ishqïh' tksid uqyqK iïndykh i|yd Ndú; lrk T!Iëh pQ¾K j¾. b;d ishqï jk f;la‌ l=vq lr.; hq;=h' r¿ iys; pQ¾K j¾. Ndú; lsÍfuka uqyqfKa le,e,a we;sùu ;=jd, ùï isÿùu wdÈh u;=úh yelsh'

uqyqKg wdf,am .e,aùu

j¾;udkfha fndfyda fokd ;u uqyqfKa meyeh jeä lr.ekSu iy meyem;a nj mj;ajdf.k heu i|yd rd;%s kskaog hk úg úúO wdf,am j¾. uqyqfKa wdf,am lr .ks;s' ifuys we;s wm o%jH msgjkafka rd;%s ld,fha §h' tksid úúO wdf,am j¾. ;jrd f.k ksod.ekSfï§ fuu wm o%jH msgùug ndOd we;sfõ' bka iu u; lÆ ,m yg .ekSu" l=re,E j¾Okh ùu iu wjmeye .ekaùu wdÈh isÿfõ' tksid kskaog fmr iu fyd¢ka msßisÿ lr .; hq;=h' foys weUq,a ñY% c,fhka kskaog fmr uqyqK fia§ï .=Kodhlh'

uqyqfKa iïndykhg fhduq ùu

jhi wjqreÿ 30 muK jkúg ldka;djka iy mqreIhskaf.a uqyqfKa meyem;a nj wvqùu" ly ,m yg .ekSu" iu ÿ¾j¾K úu wdÈh isÿùu wdrïN fõ' fuu jhfia § udihlg jrla‌ ksis ffjoH Wmfoia‌ iys; úoHdkql+, iïndykhlg fhduqùfuka u;=j we;s uqyqfKa wjmeyeh" ÿ¾j¾K nj l¿,m wdÈh bj;a lr.; yelsh'

iïndykfhka miq uqyqfKa meyem;a nj i|yd

ksis wdhq¾fõo wNHx.hla‌ ^iïndykhla‌& isÿlr .ekSfuka miq iqÿy÷ka" r;ay÷ka" je,auog" fldl=kafmd;=" fjksje,a.eg iu. ñY% lrf.k b;d ishqï uÜ‌gug ilia‌lr .;a pQ¾Khla‌ uqyqfKa wdf,am lsÍfuka iïndykh u.ska we;slr.;a uqyqfKa meyem;a nj jvd;a Tmj;a lr.; yelsh'