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tl ojiska uqyqfKa í,ela fyÙia ke;s lr .kak fukak l%uhla

,iaik uqyqKlg í,ela fyÙia ;sínu yßu le;hs fkao@yq.la whg ;sfhk lrorhla ;uhs í,ela fyÙia lshkafka'í,ela fyÙia ie§ug m‍%Odk fya;= f,i olajkafka ÿïmdkh" oyÈh" wd;;sh" ifï frda." lef*ka fyda uoHidr fyda rem,djkH wdf,amkhs' widudkH f,i iafkyh Y‍%djh yd fkdfhla rem,djkH wdf,amk ifï újr wjysr lr í,ela fyÙia we;sùu wdrïN lrhs'

fukak fï l%u ál w;a yod n,kakflda Tng fydo m%;sm, ,nd fokjd wksjd¾hfhkau '

¨Kq f,uka iy j;=r

f,uka hqI fïi ye§ nd.hla j;=r fïi ye§ 1la iy ¨Kq fïi ye§ 1la tlg ñY‍% lrkak'

í,ela fyÙia we;s ;ekaj, wf,am lr úkdä 2-4la uidÊ lrkak' bkamiq uo WKq j;=reka fidaod yßkak' bkamiq ál
fj,djlska uqyqK isis,a j;=ßka fidaokak' fuhska ifï wereKq l+mhka kej; jid ouhs'

¨Kq iy f,uka j, wdï,sl iy nelaàßhd úfrdaë .=K ifï l+mhka wjysr ùu j,lajhs'

;lald,s

;lald,s f.ähla ñßld hqIa f.k wdf,amkh f,i fhdokak' thska í,ela fyÙia úh,Sug m;aù .e,ù hhs'
ì;a;r iy ómeKs

ì;a;r iqÿ uoh iu. ómeKs fïi ye§ 1la ñY‍% lr wf,mkhla io .kak' wjYH ;ekaj, wf,am lr úkdä 30la fõf,kakg yßkak' bkamiq uo WKq j;=reka fidaod yßkak'

fílska fidavd

j;=r ìkaÿ lSmhla fílska fidavd állg tl;=lr wdf,amkh idod .kak' wjYH ;ekaj, th .,jd iug ydkshla fkdjk f,i ysñka uidÊ lrkak' bkamiq uo WKq j;=reka fidaod yßkak'

Thd,g fuu ñY‍%K yod f.ko í,ela fyÙia j,g m‍%;sldr lrkak mq¿jka'

) f,uka hqI iy T,sõ Ths,a
) wem,a iSv¾
) .‍%Ska á fld< iy j;=r
) fhda.Ü iy ´Ü ó,a ^oatmeal&
) o;a fnfy;a
) f,uka hqI iy l=reÿ l=vq

uqyqK fyu fjf,au w,a,kafka ke;sj isàu" uqyqK fydÈka msßisÿj ;nd .ekSu fukau fldÜg iy weo we;sß,s ksr;=rej fidaod msßisÿj ;nd .ekSuo í,ela fyÙia jeks ifï lror j,ska ñ§ isàug Wojq fõ'by; l%u j,ska Tng iykhla ,efnkjd wksjd¾hfhkau'