j;auka iudcfha ie,lsh hq;= ixLHdjla wêl nrlska hq;= fyda ;rndrelñka hq;= fjkjd' fndfyduhla wh lrkafka fõ,la fyda folla ksrdydrj b| YÍrfha nr wvq lr.kak W;aidy lsÍuhs' fuhska" YÍrfha nr hï m%udKhlg wvq lr.ekSug yelshdj ,efnk uq;a m%;sM,h È.gu mj;ajd.ekSu b;du wmyiq fõ' Èkm;d jHdhdu lsÍu iy .kakd le,ß m%udKh wvq lrñka fi!LH iïmkak" iunr wdydr fõ,la .ekSu u.ska jvd;a M,odhS f,i nr wvq lr.kak mqÆjks' fi!LH iïmkak nr wvq lr.ekSul we;s jeo.;au ldrKd fol th nj Tn jgyd .; hq;=hs' tfiakï" nr wvq lr.ekSug fhda.Ü fhdod.kafka wehsoehs n,uq'
fgfkiS úYaj úoHd,fha ^the University of Tennessee& m¾fhaIlhka msßila fhda.Ü mßfNdackh iy nr wvqùu w;r iïnkaOhla we;soehs fidhkak m¾fhaIKhla l,d' jir 2005 ckjdß ui" Tjqka tys m%;sM, ;rndrelu ms<sn| cd;Hka;r i.rdfõ ^The International Journal of Obesity& m,lrkq ,enqjd' tu m¾fhaIKh u.ska" Èklg fïoh wvq fhda.Ü ^Low-fat yoghurt& fldamam ;=kla mßfNdackh lsÍug mqreÿ jQ whf.a YÍrfha nr" fhda.Ü fkdld wdydr .ekSu wvqlrñka nr wvq lr.ekSug W;aidy lrk whg jvd" jeämqr wvqjk nj Tjqka fidhdf.k ;snqkd' fuys§" jeämqr Worfha we;s f;,a wvqùu úfYaI fohla jqkd' fufia jkafka wehs@
fïoh wvq fhda.Ü j, idudkH fhda.Ü j,g jvd fm%daàka wvx.= fjkjd' jeämqr fm%daàka wvx.= wdydr nr wvq lr.ekSug WmldÍ jk nj ñka fmr ,sms j,;a i|yka l,d Tng u;l we;s' fm%daàka jeämqr mßfNdackh lrk úg" wdydr f.k wjika jkakg;a fmr" l=i fyd¢ka msÍ we;snjg ix{djla fud<hg hkjd' tuksid" wm .kakd wdydr fõ,l m%udKh iy le,ß m%udKh iSud lsÍug fm%daàka j,g yelshdj ;sfí' fm%daàka j, wvx.= weñfkda wï,hla jk ,shqiSka ^Leucine&" YÍrh ;=< bkaishq,ska fydafudakfha l%shdldÍ;ajh jeä lrk w;r" tu.ska udxY fmaYs mßfNdackh lrk .a¨fldaia m%udKh jeäfõ' ,shqiSka u.ska" fïo mgl j,ska Y%djh lrk f,maáka ^Leptin& keue;s fydafudakfha l%shdldÍ;ajh jeäjk w;r" tu.ska wdydr reÑh wvqfõ' thg wu;rj" fm%daàk u.ska YÍrfha ;dm ksIamdok l%shdj,sh ^Thermogenesis& jeä lrhs' túg o" wdydr reÑh ;rula wvqjk w;r" Yla;s mßfNdackho jeäfõ' tuksid" fuu l%shdj,sh u.ska wdydr u.ska .kakd le,ß m%udKh wvqfõ' ta jf.au" YÍrh ;=< le,ß oykh o jeäfõ' fm%daàk jeämqr .ekSu Tnf.a udxY fmaYs j¾Okh lrhs' tu.ska" Tnf.a YÍrfha mßjD;a;Sh iS>%;djh ^Metabolic rate& jeäù" le,ß oykh o by< hhs'
fhda.Ü j, le,aishï ^Calcium& o jeämqr ;sfí' wdydr u.ska ,efnk le,aishï j,ska ie,lsh hq;= m%udKhla fïo mgl j, ;ekam;a fõ' YÍrfha fïoh ;ekam;a lsÍu iy fïoh oykh lsÍu md,kh lsÍug le,aishï j,g yelshdj we;' idudkHfhka" le,aishï jeämqr wka;¾.; fïo mgl" le,aishï wvq fïo mgl j,g idfmalaIj" jeämqr fïoh oykh lrhs' tuksid" le,aishï nyq, fhda.Ü" YÍrfha jeämqr fïoh oykh lsÍug WmldÍ jk w;r" fïoh ;ekam;a ùu wvqlrhs' le,aishï W!K;djhla we;súg" le,aisg%sfhda,a ^Calcitriol& keue;s ridhk o%jHhla jl=.vq u.ska Y%djh lrhs' le,aisg%sfhda,a hkq úgñka A j, il%Sh m%fNaohls' fuu le,aisg%sfhda,a fïo mgl m%udKh jeälsÍug iu;a h' tu.ska" YÍrfha nr jeäùu isÿfõ' wdydr j,ska le,aishï jeämqr ,efnk úg" le,aisg%sfhda,a ksIamdokh my; jefgk neúka" fïo mgl we;sùu wvqfõ' YÍrfha ;dm ksIamdok l%shdj,sh o le,aishï u.ska uola jeäfõ' tu.ska" le,ß oykh jeäjk w;r" le,aishï j, l%shdldÍ;ajh o ;jÿrg;a by< hhs' wdydr reÑh wvqùu o le,aishï u.ska ,efnk ;j;a jdishls'
flfia fj;;a" fj<|mf,a we;s fndfyduhla fhda.Ü iSks tl;= lrk ,o tajd fõ' tuksid" Wmßu m%;sM, ,nd.ekSug kï" fïoh wvq iy wu;r iSks tl;= fkdlrk ,o fhda.Ü wdydrhg .; hq;=fõ' tjeks fhda.Ü j,g le,ß-rys; rildrlhla ^Calorie-free sweetener&" l=reÜg iys; OdkH ksIamdok ^Whole-grain cereal&" fm%daàka l=vq ^Protein powder&" fyda m<;=re tl;= lr wdydrhg .;yel' ke;fyd;a" m<;=re fyda t<jÆ ie,â tllg" fïoh wvq fhda.Ü tl;= lsÍug o mqÆjk'
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