2
czT Ntisfisj;; jpl;lkply;
tpNrl Nghrizj; Njitf;fhd
czT
10 Mk; juj;jpy; FLk;gj;jpw;fhd ehshe;j czTNtisfSf;fhd
czitj; jpll; kpll
; ePqf
; s;> 11 Mk; juj;jpy; tpNrl Nghrizj; Njitfis
,dq;fz;L mjw;fhd czitj; jpll ; kpLtjw;F Maj;jkhfpwuP f
; s;.; mjw;Fj;
Njitahd topfhl;liy ,t;tj;jpahaj;jpd; %yk; ngw;Wf;nfhs;s KbAk;.
,J njhlu;ghff; fPNo Fwpg;gpl;l fhuzpfspy; cq;fs; mtjhdj;ijr;
nrYj;JtJ Kf;fpakhdjhFk;.
® rpghupR nra;ag;gl;l> ehshe;j Nghrizj; Njit ml;ltiz
® tpNrl Nghrizj; NjitAs;s gUtq;fs;
kpf ePz;l fhyj;jpypUe;Nj> tpQ;Qhdpfshy;> Nghriz tpQ;Qhdk;
gw;wpa gy;NtW Ma;Tfs; elj;jg;gl;Ls;sd. 1940 ,y; mnkupf;fhtpd;
Njrpa Muha;r;rp Mizf;FO Kjd;Kiwahf ehshe;j NjitfSf;fhf
Nghriz mstpidf; fhl;Lk; Fwpg;gpid Kd;itj;jJ. mjd;gb xUtupd;
taJkl;lk;> Mz;> ngz; NtWghL vd;gtw;Wf;Nfw;g> mtupd; cliy
Neha; Vw;glhtz;zk; RfNjfpaha; itj;jpUg;gjw;F ehshe;jk; cl;nfhs;s
Ntz;ba NghriziaAk; mtw;wpd; msitAk; fhl;Lk; Fwpg;G> rpghupR
nra;ag;gl;l ehshe;j Nghrizj; Njit ml;ltiz vd miof;fg;gLfpw ; J>
njhlu; r ; r pahf Nkw; n fhs; s g; g l; l Ma; T fspd; ngWNgWfspd; gb>
,g; N ghrizj; Njitfs; gy; N tW fhuzq; f shy; rpW mstpyhd
khw;wq;fSf;F cl;gLj;jg;gl;Ls;sd.
,ytr tpepNahfj;jpw;fhf 23
fPNo fhl;lg;gl;Ls;s rpghupR nra;ag;gl;l ehshe;j Nghriz Njit
ml;ltizia mtjhdpf;fTk;.
,yq;ifaUf;fhd rpghupR nra;ag;gl;l Nghrizj; Njitfs; - 2007
ml;ltiz 1
24 ,ytr tpepNahfj;jpw;fhf
® cly; epiw mt;tanjy;iyiaf;FupNahupd; ruhrup epiwahFk;.
® cztpy; mlq;fpAs;s ,Uk;G clyhy; cwpQ;rg;glf;$ba mstpd;
mbg;gilapy; ,Uk;Gj; Njit Fwpg;gplg;gl;Ls;sJ. muprpiag; gpujhd
czthff; nfhs;Sk; tsu;e;j Mz;fs;> Kd; fl;bsikg;gUt Mz;>
gps;isg;gUt Mz; MfpNahupd; mfj;JwpQ;ry; tPjk; 5 % MfTk;
Kd;gps;isg;gUt ngz; tsu;ej ; ngz;fs;> ghY}l;Lk; jha; MfpNahupy;
,J 8 % MfTk; nfhs;sg;gl;Ls;sJ.
® fu;g;g fhyj;jpy; ,Uk;G Fiwepug;gpw;fhf (nguR ry;Ngw;W 100 ml)
tpy; i yfs; toq; f g; g Ltjhy; mg; g Utj; j py; ,Uk; G j; Njit
mjpfupf;fg;gltpy;iy.
® milg;Gf;Fs; fhl;lg;gl;Ls;s ,Uk;Gj; Njit khjtplha; epfohj
ngz;fSf;Fk; gps;isfSf;Fk; nghUe;Jk;.
ePqf
; s; mtjhdpjj
; J ,yq;ifaUf;fhd rpghupR nra;ag;gl;l ehshe;j
Nghrizapd; mstpidf; fhl;Lk; ml;ltizahFk;. ,J 2007 ,y; kUj;Jt
Ma;T epWtdj;jpd; %yk; ntspaplg;gl;ljhFk;.
nraw; g hL 1
ml; l tizapy; NeuhfTk; fpilahfTk; jug; g l; L s; s
juTfis ed;F tpsq;fpf; nfhs;f.
ePu; fw;wwpe;j tplaq;fs; gp;d;tUk; tplaq;fSld; nghUe;Jfpwjh
vdg; ghUq;fs;.
® ,uz;lhk; tupirapy; FWf;fhf> Mz;> ngz; jd;ikf;Nfw;g
gy;NtW taJ kl;lj;jpdu; fhl;lg;gl;Ls;sdu;.
® taJ mbg;gilapy; xt;nthU njhFjpapdUf;Fk; mtrpakhd
Nghrizfs; Neuhff; fhl;lg;gl;Ls;sd.
® Nghriz msTfs; fpuhk;> kpy;ypfpuhkpYk;> rf;jpapd; msT fpNyh
fNyhupapYk; cly; epiw fpuhkpYk; fhl;lg;gl;Ls;sJ.
rpghhpR nra;ag;gl;l ehshe;j Nghrizj; Njit ml;ltiz
%yk; ePqf ; s; ,dq;fz;l tplaq;fSld; mJ njhlu;ghf NkYk; Muha;eJ
;
ghu;g;Nghk;. kdpj tho;f;ifapy;> gpwe;jjpypUe;J ,wf;Fk; tiuAs;s
kdpjd; gy;NtW gUtq;fisf; fle;J nry;fpwhd;. mtw;Ws; gpd;tUk;
gUtq;fs; tpN\l Nghrizj; NjitAila gUtq;fshFk;.
® Foe;ijg;gUtk; ® fl;bsikg; gUtk;
® fu;g;gpzpg; gUtk; ® ghY}l;Lk; gUtk;
® tNahjpgg; gUtk;
,tw;iw tpNrl Nghrizj; NjitAs;s gUtq;fshf ,dq;fhz;gJ Vd; ?
® mt;tg; gUtq;fSf;Nfw;g tpNrl cly; tsu;rr
; pg; Nghf;Ffisf;
fhl;Ltjhy;.
,ytr tpepNahfj;jpw;fhf 25
® Nghrizj; Njit Vida gUtq;fspYk; mjpfupg;gNjhL
clYf;F fpilf;Fk; Nghriz Fiwjy; kpf Nkhrkhd
ghjpg;ig Vw;gLj;Jk; vd;gjhy;.
,g;gUtq;fspw;Fk; re;ju;g;gq;fspw;Fk; tpNrlkhfj; Njitg;gLk;
Nghrizfis ,dq;fz;L mtw;wpd; Njitgw;wp mwpj ; y; Kf;fpakhdjhFk;.
mjdhy;> cupa gUtk; my;yJ re;ju;gg ; j;jpw;Fg; nghUj;jkhd Kiwapy;
czT Ntisfisj; jpl;lkpl KbAk;.
Foe;ijg; gUtk;
gpwe;jjpypUe;J ,uz;L
tUlk; tiuAs;s fhyg;gFjpNa
Foe; i jg; gUtk; MFk; . ,J
tho; f ; i fr; rf; f uj; j py; kpfTk;
Ntfkhf tsu; r ; r piaf; fhl; L k;
gUtkhFk;. gpwe;J> Kjy; tUlk;
KbAk;NghJ> epiw> gpwg;G
epiwapd; %d;W klq;fhfpd;;wJ.
cauKk; gpwg;gpd;NghjpUe;j 50 cm
, y ; , U e ; J 7 0 - 7 5 cm t i u
mjpfupf;Fk;. ,t;thwhd Ntfkhd
cly; tsu;r;rpf;Fj; Njitahd
msT Nghrizahd czit
cU 2.1
toq;FtJ mtrpakhFk;.
Foe;ij gpwe;jJ Kjy; 6 khjk;tiu Foe;ijapd; gpujhd czT
jha;gg
; hyhFk;. Foe;ijapd; epiyg;ghl;bw;Fk; tsu;rr; pf;Fk; Njitahd
midj;Jg; Nghrizg; gjhu;jj ; q;fSk;; jha;gg
; hypy; mlq;fpapUg;gjdhy;
NtW jput czTfis toq; f Ntz; b a mtrpakpy; i y vdf;
fUjg;gLfpwJ. tpNrlkhf 6 khj fhyj;Jf;Fs; Foe;ijapd; rkpghl;Lj;
njhFjp NtW rpff; yhd czTfs; rkpghliltjw;F Vw;wthW mike;jpuhJ.
mt;thW ntspapypUe;J ngw;Wf;nfhs;Sk; czTfspd; %yk; gy;NtW
cly; njhw;Wf;fis Vw;gLj;Jk; Ez; capupfs; clypDs; cl;Gfyhk;.
FO taJ cly; rf;jp Gujk; fy;rpak; ,Uk;G tpw;wkpd; A
(tUlk;) epiw (K cal) (g) (mg) (mg) (kpyy
; p fpuhk;)
(Kg) (mg)
Foe;ij 1-2 10.8 875 21 500 9 400
ml;ltiz 2
26 ,ytr tpepNahfj;jpw;fhf
Gujj; Njit
cly; epiwf;Nfw;g tsu;e;j xUtUf;F mtrpakhd Guj msit
tpl Foe;ijf;F mjpf Gujk; NjitahFk;.
cly; epiw 60 fpNyhfpuhk; cila tsu;e;j Mz; xUtUf;F 57
fpuhk; Gujk; Njit.
cly;njhluhf
epiw 9mjpfsT
fpNyhfpuhk;
Gujk;cila Foe;
Foe;ijf; Fijf;
Vd;F mtrpak;
20 fpuhk;
? Gujk;
Njit.
mjpfsT Gujk; Foe;ijf;F Vd; mtrpak;?
Foe;ijapd; vd;G tsu;rr
; pf;F
jirapioaq;fspd; tsu;rr ; pf;F
Gujk;
FUjp> euk;G kw;Wk; Vida
,ioaq;fspd; cw;gj;jpf;F
nehjpaq; f s; > XNkhd; f s;
Vida Rug;gpfspd; cw;gj;jpfF; .
Nkw;$wg;gl;l nraw;ghLfs; Foe;ijapd; clypDs; kpf Ntfkhf
eilngWfpd;wd. ,jw;F> jukhd cau; tpyq;Fg; GujKk; Fiw epug;Gr;
nra;ag;gl;l jhtug; GujKk; Foe;ijf;Fg; nghUj;jkhd Kiwapy;
jahupf; F k; N ghJ Kf; f paj; J tk; ngWfpd; w d. jha; g ; g hYld; NtW
czTf;Fg; goFk;NghJ> tpNrlkhf> ehshe;jk; Njitg;gLk; Gujj;jpd;
msT njhlu;gpy; ftdk; nrYj;Jjy; Ntz;L;k;. Gujk; ePz;l fhykhff;
fpilf;fhtpl;lhy; Foe;ijapd; cly; tsu;rr ; p jilg;glyhk;. taJf;Nfw;g
cauKk; epiwAk; ,d;wp> cly; gytPdkilAk;.
rf; j pj; Njit
Foe; i jg; gUtj; j py; fNyhupj; NjitAk; ; mjpfupf;Fk;. clypd;
Nkw; g ug; G mjpfupg; g jdhy; ntspaplg; g Lk; ntg; g j; j pd; msTk;
mjpfkhFk; . cly; tsu;rr ; pAk; Ntfkhf epfOk;. cly; cs;SWg;Gfspd;
njhopw; g hl; L NtfKk; clypd; mbg; g il (mDNrg tP j K k; ) ;
mjpfupf; F k; . ,f; f huzj; j hy; rf; j pj; NjitAk; mjpfkhFk; .
fhNghitjNuw;W mlq;fpa czTfis toq;Ftjd; %yk; ,r;rf;jpj;
Njitiag; g+u; j ; j p nra; J nfhs; s y; nghUj;jkhdJ.
,ytr tpepNahfj;jpw;fhf 27
fdpAg; G fspd; Njit
Foe;ijapd; gw;fspd; tsu;rr ; p Kjy; tUlj;jpy; Muk;gpfF
; k;. gw;fspd;
tsu;r;rpf;Fk; vd;Gfspy; fy;rpak; gbe;J vd;Gfs; gykilaTk; fy;rpak;
cs; s czTfis Foe; i japd; cztpy; Nru; j ; J f; n fhs; t J
mj;jpahtrpakhFk;. ghy;> fy;rpaj;ij toq;ff;$ba cd;djkhd
mbg;gil czthFk;. tWj;Jj; J}shf;fpa nej;jypiaAk; Nkyjpf
czTfSf;Fk; Nru;j;Jf; nfhs;syhk;.
jhapd; fu;g;gj;jpy; tsu;r;rpailAk;NghJ fUtpd; <uYf;Fs; ,Uk;G
Nrkpj;J itf;fg;gLfpd;wJ. ,e;jr; Nrkpg;G gpwe;j 4 khjq;fSf;Fg;
NghJkhdjhFk;. jha;g;ghypy; ,Uk;G fhzg;gLtjpy;iy. vdNt> 6
khjj;jpd; gpd;G ,Uk;G mlq;fpAs;s czit toq;FtJ mtrpakhFk;.
FUjpapd; cw;gj;jpf;F> tpNrlkhf> FUjpapd; <NkhFNshgpd; cw;gj;jpf;F
,Uk;G mj;jpahtrpakhdJ.
tpw; w kpd; f spd; Njit
euk;Gfspd; nraw;ghl;bw;Fk; mDNrgr; nraw;ghl;bw;Fk; tpw;wkpd;
B FOitr; Nru;e;j jakpd;> ,iuNghgpNstpd;> earpd;> tpw;wkpd; B
vd;gdtw;iw tpNrlkhfg; ngw;Wf; nfhLf;f Ntz;Lk;. fhuzk; euk;Gj;
njhFjpapd; nraw;ghl;bw;Fk; mDNrgf;; nraw;ghl;Lf;FkhfNt Nghypff
; kpyk;
%isapd; fyq;fspd; tsu;r;rpf;F cjTfpd;wJ. tpw;wkpd; A cld; D
ck; mjpfsT mlq;fpAs;s czTfis cztpy; Nru;j;Jf;nfhs;tJ
Kf;fpakhdjhFk;.
Foe;ijf;F czT jahupf;Fk;NghJ cg;Gk; rPdpAk; Nru;f;fg;glf;$lhJ.
fhuzk;
® Rit czu;Tfs; Fiwthf ,Uf;Fk;
® cg;G> ,dpg;G RitfSf;F gofpdhy; NghrizAs;s
czTfspy; tpUg;gk; Vw;glhJ.
® cztpYs;s cg;G Foe;ijapd; rpWePufq;fspd;
njhopw;ghl;by; ghjpg;ig Vw;gLj;Jk;.
fl;bsikg; gUtk;
ePqf
; s; mDgtpjJ
; f; nfhz;bUf;Fk; ,e;j mofpa fl;bsikg; gUtk;
xUtupd; tho;f;ifapy; Kf;fpakhd xU gUtkhf mikfpd;wJ. 11-12
tajpy; Muk;gkhFk; ,g;gUtk;> gjpndl;L / ,UgJ taJtiu ePbf;Fk;.
,f;fhyj;jpy; clypy; Vw;gLk; khw;wq;fshtd:
28 ,ytr tpepNahfj;jpw;fhf
® Ntfkhd cly; tsu;r;rp
® ghypay; XNkhd;fspd;
nraw;ghLfspdhy; Jizg;
ghy; ,ay;Gfs; Njhd;wy;
® nraw;ghl;Lj; jpwd;fs;
kpfTk; mjpfupj;jy;.
NkNy fhzg;gLk; gz;GfSf;Nfw;g
tpNrl Nghrizj; NjitAs;s
gUtkhff; fl;bsikg; gUtj;ij
,dq;fhzyhk;.;
cU 2.2
nraw; g hL 2
ehshe;j Nghrizj; Njitf;fhd ml;ltiz xd;iwf;
fw;W> fl;bsikg;gUt Nghrizj; Njitfis MuhaTk;.
Gujj; Njit
tpNrlkhfg; Gujj; Njit> Vida gUtj;jpdiutpl mjpfkhFk;.
12-15 taJtiu Mz;gps;isfspd; ehshe;j Gujj;Njit 69 fpuhkhFk;.
ngz;gps;isfSf;F 65 fpuhk; MFk;.; mjhtJ> rhjhuz tsu;ej ; Miz
tpl fl;bsikg; gUtg; ngz; gpsi ; sf;F mjpfsT Gujk; Njit. Ntfkhd
cly; tsu;rr ; p> FUjpff
; dtsT mjpfupjj
; y;> jirfspd; tsu;rr
; p>; vd;Gfspd;
tsu;rr; p vd;gdtw;Wf;F mjpf Gujk; mj;jpahtrpakhFk;.
rf; j pj; Njit
mjpf nraw; g hl; b dhYk; ; ,ioaq; f spd; tsu; r ; r p Ntfj; j pdhYk;
mbg;gil mDNrg Ntfk; mjpfupf; F k; . ,jdhy; > mjpfsT rf; j p
Njitg; g Lk; .
,ytr tpepNahfj;jpw;fhf 29
fdpAg; G fspd; Njit
fdpAg;Gfspy; fy;rpaKk; ,Uk;Gk; mjpfsT Njitg;gLfpd;wd.
fy;rpaj;jpd; Njit mjpfupg;gJ>
® vd;G> gw;fspd; cWjpf;Fk; tsu;r;rpf;Fk;.
® ,Uk;Gj; Njit mjpfupg;gJ.
® FUjpf;fdtsit mjpfupg;gjw;fhf> mjpfg;gbahd FUjpia
cw;gj;jp nra;a.
® ngz;gpsi
; sfspy; Vw;gLk; khjtplha; rf;fuj;Jf;F Kfk; nfhLg;gjw;fhf
tpw; w kpd; fspd;
f spd; Njit
tpNrlkhf> B FOitr; Nru;e;j tpww
; kpd;fisg; ngw;Wf; nfhs;tJ
fl;bsikg;gUtj;jpy; Kf;fpakhFk;. czT mDNrgj;jpw;Fk; B FOtpd;
tpw;wkpd;f s; Njit.
jha; i k miltjw; F Kd;dhaj; j khFk; ngz; xUtupd;
Nghrizj; Njit epiwNtw; wg;gLtJ fl; b sikg; g Utj; j pNyNa
MFk; . mJNghd; W clyhYk; cs; s j; j hYk; rj; j pia tpuak; n ra; J
mjpfsT nghWg;GfSf;F Kfq;nfhLf;f Ntz;bapUg;gjhy; fl;bsikg;
gUtj;jpdupd; Nghrizj; Njitiaj; jPu;j;J itj;jy;
mtrpakhdjhFk; .
fu;g;gpzpg; gUtKk; ghY}l;Lk; gUtKk
gUtKk;;
cU 2.3 cU 2.4
30 ,ytr tpepNahfj;jpw;fhf
FO rf;jp Gujk; fy;rpak; ,Uk;G tpw;wkpd; Nghypf;
(fpNyh (fpuhk;) (kpy;yp (kpy;;yp A mkpyk;
fNyhup) fpuhk;) fpuhk;) (kpy;yp (kpy;yp
fpuhk;)
fpuhk;)
rhjhuz ngz;
cly;;epiw 55kg 2375 52 750 33 500 400
fu;gg
; pzpg; ngz;;
cly;epiw 55kg +360 +7 750 33 800 600
ghY}l;Lk; jha;
cly;;epiw 55kg +675 +20 750 33 500 500
ml;ltiz 3
ehshe;j Nghrizj; Njit ml;ltizapy; fu;g;gpzpg; ngz;>
ghY}l;Lk; jha; MfpNahupd; Nghrizj; Njitia rhjhuz ngz;zpd;
Nghrizj; NjitAld; xg;gpl;Lg; ghUq;fs;.
Gujj; Njit
fu;g;gpzpg; ngz;Zf;F 59 fpuhk; Gujk; Njitg;gLfpd;wJ. Ntfkhd
fUtpd; ,ioa tsu;r;rp> jhapd; ,ioa tsu;r;rp; kw;Wk;; FUjp;f;fdtsT
mjpfupj;jy; fhuzkhf mjpf Gujk; Njit.
ghY}l;Lk; jha;f;F fu;g;gpzpg; ngz;iz tpl mjpf Gujk; Njit.
ghy; cw;gj;jpf;fhf jug;gz;Gs;s Gujj;ij mjpfstpy; cztpy; Nru;jJ
; f;
nfhs;sy; Ntz;Lk;.
rf; j pj; Njit
rhjhuz ngz;iz tpl fu;gg ; pzpj; jha;fF
; +360 fpNyhfNyhhp rf;jp
$Ljyhfj; Njitg;gLfpwJ. mt;thW rf;jpj; Njit mjpfupgg ; J Vd;?
® clypd; epiw mjpfupj;jy;
® mbg;gil mDNrg tPjk; mjpfupj;jy;
fUtpd; tsu;r;rpAld; jhapd; cly; ,ioaq;fspd; tsu;r;rpAk;
Ntfkhf mjpfupg;gjhy; mjw;fhfr; nrytplg;gLk; rf;jp mjpfkhFk;.
mbg;gil mDNrg tPjKk; ,g;gUtj;jp;y; mjpfupf;Fk;.
,ytr tpepNahfj;jpw;fhf 31
ghY}l; L k; jha; f ; F ,jidtpl mjpfsT rf; j p mtrpak;
(ml;ltizia mtjhdpf;Fk;NghJ ,J njspthFk;). ghy; (ehshe;jk;
850 kpy;yp yPw;wu;) cw;gj;jpf;fhfNt mjpfsT rf;jp nrythfp;wJ.
fdpAg; G fspd; Njit
fdpAg;Gfshfpa fy;rpak;> ,Uk;G> mabd; Nghd;wtw;iw tpNrlkhf
fu;gg
; pzpg; gUtj;jpy; ngw;Wf;n
; fhs;tJ Kf;fpakhFk;. jhapd; gw;fspdJk;
vd;GfspdJk; ed;dpiyiag; NgZtjw;Fk; fUtpd; vd;G tsu;r;rpf;Fk;
fy;rpak; mtrpak;.
ghY}l;Lk; jha;f;Fk; fu;g;gpzpj; jha;f;Fk; 750 kpy;ypfpuhk; fy;rpak;
NjitahFk; . ghY}l; L k; jha; f ; F ghy; cw; g j; j pf; f hf fy; r pak;
mtrpakhfpd;wJ.
jha;g;ghypy; mjpfsT fy;rpak; mlq;fpapUf;fpd;wJ. ghY}l;Lk;
gUtj;jpYk; fu;g;gpzpg; gUtj;jpYk; Nghjpa fy;rpak; ,y;yhtpl;lhy;
gpw;fhyj;jpy; jhapd; vd;G gytPdg;gl;L x];upNahnghNuhrp]; Nghd;w
Neha; epiyikfs; Vw;gLk;.
fdpAg;Gfspy;> tpNrlkhf fu;g;gpzpj; jha;f;fhd mabd; cupa
Kiwapy; fpilf;fhtpl;lhy;>
® Fiwkhjf; Foe;ij gpwj;jy;
® Foe;ij ,we;J gpwj;jy;
® ke;j Gj;jpAs;s Foe;ij gpwj;jy;
® FiwghLs;s Foe;ij gpwj;jy;
Nghd;w epiyikfs; Vw;glyhk;.
tpw; w kpd; fspd;
f spd; Njit
tpw;wkpd;fSf;Fs; B FOtpd; tpw;wkpd; ngwg;gLtJ Kf;fpakhdJ.
Vnddpy;> mD Nrgr; nraw;ghl;bw;F mJ cgNahfpf;fg;
gLj;jg;gLtjdhyhFk;. Nghypff ; kpyk; Kisaj;jpd; %isapd; fyq;fspd;
tsu;r;rpf;F cjTfpwJ. fu;g;gpzpg;gUtj;jpy; tpNrlkhf Nghypf;fkpyk;
Njit mjpfupf;Fk;. Nghrizapy;yhtpbDk; nrYNyhRk; kyr;rpf;fiyj;
jLg;gjw;F mtrpak;. vdNt rhjhuz ngz;iz tpl fu;gg ; pzpj; jha;fF
; k;
ghY}l;Lk; jha;fF
; k; Nkyjpf Nghriz Njitg;gLtjw;fhd fhuzq;fshf
gpd;tUtdtw;iwf; Fwpg;gplyhk;.
® fu;g;gpzpj; jhapd; rhjhuz Nghriz mstpid epiyahfg;
Ngzpf;nfhs;tjw;fhf
32 ,ytr tpepNahfj;jpw;fhf
® tsUk; fUTf;fhf
® gpurtj;jpd; NghJ Vw;gLk; rpf;fy;fisf; Fiwj;Jf;
nfhs;tjw;fhf>
® gpurtj;jpd;NghJk;; gpurtk; Kbe;j gpd;Dk; tpuakhFk;
Nghrizia kPz;Lk; ngw;Wf;nfhs;tjw;fhf
® ghY}l;Lk; gUtj;jpd; Muk;gj;jpy;> Nkyjpf Nghriziag;
ngw;Wf;nfhs;tjw;fhf
® ghy; cw;gj;jpf;F Nghriziag; ngw;Wf;nfhs;tjw;fhf
tNahjpgg; gUtk;
tho;f;ifr; rf;fuj;jpd;
,Wjpg; gUtNk tNahjpgg;
gUtkhFk;. ,g;gUtj;jpy;
clypy; Vw;gLk; khw;wq;fs;
gw; w pr; rpwpJ rpe; j pj; J g;
ghUq;fs;. fPNo jug;gl;Ls;s
gz;Gfs; mtu;fsplk;
fhzg;gLk;.
cU 2.5
® GyDWg;Gf;fspd; nraw;ghL ngUk;ghYk; gytPdg;gl;bUj;jy;.
® ,jdhy; ngUk;ghYk; Rit czu;T Fiwthjy;.
® gw;fs; tpOjy;.
® gy; rpijtiltjhy; czit nkd;W rhg;gpl Kbahik.
® rkpghl;Lr; nraw;ghL gytPdk; miljy;.
® cs;shu;e;j capu;r; nraw;ghLfspd; Ntfk; ngUk;ghYk;
Fiwjy;.
® Neha; vjpu;g;Gr;rf;jp Fiwtjhy; ,yFtpy; Neha; tha;g;gly;.
NkNy Fwpg; g pl; l fhuzpfspd; mbg; g ilapy; ehk; ,g; N ghJ
tNahjpgu;fspd; Nghrizj; Njit gw;wpf; ftdk; nrYj;JNthk;.
,ytr tpepNahfj;jpw;fhf 33
Gujj; Njit
tNahjpgg; gUtj; j pd; N ghJ cly; t su; r ; r p kpff; Fiwthff;
fhzg;gLk;. vJ vt;thwhapDk; clypd; epiyg;ghl;ilg; NgZtjw;Fk;
iejurd; rkepiyiag; NgZtjw;Fk; kj;jpa tajpidj; jhz;Lgtu;fspd;
Njitf;Fr; rkkhd Gujk; ehshe;jk; Njitg;gLk;.
rf; j pj; Njit
nraw;ghl;Lj;jpwd; FiwtiltjhYk; ,ioaq;fspd; cUthf;fk;
FiwtiltjhYk; mbg;gil mDNrgtPjk; (BMR) FiwtiltjhYk;
rf; j pj; Njit Fiwtilfpd; w J. Nkyjpfkhf fhNghitjNuw; i w
cl;nfhs;tjdhy; ePhpopT Nghd;w Neha;fs;> clw;gUkd; mjpfupj;jy;
Nghd;w epiyikfs; Vw;glyhk;.
fdpAg; G fspd; Njit
fdpAg;GfSf;Fs; fy;rpak;> nghRguR> ,Uk;G Mfpatw;wpd; Njit
rhjhuzkhd taJte;j xUtupd; Njitf;Fr; rkkhdjhFk;. tpNrlkhf
vd;Gfspd; rpwe;j epiyg;ghl;ilg; NgZtjw;fhf fy;rpaKk;> nghRguRk;
Njitg;gLfpdw; d.
tpw; w kpd; fspd;
f spd; Njit
tpw; w kpd ; f s; czT %yk; my; y J Fiwepug; g y; %yk;
nfhLf;fg;gLtJ Kf;fpakhdjhFk;. clypd; ghJfhg;gpw;F msg;gupa
Nritia tpw;wkpd;fs; nra;fpd;wd.
,g;gUtj;jpy; kyr;rpf;fy; Vw;gLtij nghJthff; fhz Kbfpd;wJ.
,jid ePfF
; tjw;F nrYNyhR Nru;ej ; ehu;jj
; d;ikahd czitr; Nru;gg
; J
gaDs;s tplakhFk;.
,g; N ghJ eP q ; f s; tpNrl Nghrizj; NjitAs; s gUtq; f is
,dq; f z; L mg; g Utq; f Sf; F g; ngw; W f; nfhLf; f Ntz; b a
NghriziaAk; mjidg; ngw; W f; n fhs; t jw; f hd topKiwfisAk;
tpgukhff; fw; w pUg; g P u ; f s; . ,jd; %yk; eP q ; f s; ngw; w mwptpdhYk;
mDgtj; j pdhYk; cupa nrad; K iwr; nraw; g hLfspy; <LgLq; f s; ; .
34 ,ytr tpepNahfj;jpw;fhf
nghopg; G
® xUthpd; taJkl;lk;> tho;f;ifg;gUtq;fs;;> ghy;
vd; g tw; w pw; N fw; g ehshe; j k; Njitg; g Lfpd; w Nghriz
msTfisf; fhl;Lfpd;w ml;ltiz rpghupR nra;ag;gl;l
ehshe;j Nghrizj; Njit ml;ltiz (Recommended Dietary
Allowances for Sri-Lankans (RDA) 2007 ) vdg;gLk;.;
® czitj; jpll
; kpLk;NghJ ,J xU topfhl;bahf mikfpdw
; J.
® tho; f ; i f tl; l j; j py; tpNrlkhd Nghrizj; Njitia
ntspff ; hl;Lfpdw
; gUtq;fSk; re;ju;gg ; q;fSk; fhzg;gLfpdw
; d.
mtw;iw ,dq;fz;L Njitahd Nghrizia toq;FkhW
czT Ntisfisj; jpll ; kply; mtrpakhFk;.;
kjpg; g P L
ePqf
; s; fw;w tplaq;fis mbg;gilahff; nfhz;L fPNo fhzg;gLk;
jiyg;gpd; fPo; czT Ntisfisj; jpl;lkplTk;.
1. gps;isnahd;Wf;fhd gjpyPl;L cznthd;W
2. fl;bsikg; gUt gps;isf;fhd gfy; czT Ntisnahd;W
3. fu;g;gpzpg; ngz;Zf;fhd fhiy czT Ntis.
4. ghY}l;Lk; jha;f;fhd gfYzT Ntis.
5. mWgJ taJf;F Nkw;gl;l taJila ngz; xUtUf;fhd
,uT czT Ntis.
, g ; N ghJ cq; f Sf; F>
F>
® tho;fi
; f tl;lj;jpy; tpNrl Nghriz Njitg;gLk; gUtq;fis
,dq;fz;L nfhs;tjw;Fk;
® xt;nthU gUtj;jpYk; rpwg;ghf jpdKk; toq;fg;gl Ntz;ba
Nghrizfis ngWkhd uPjpapy; fhl;lTk;
® gy;NtW gUtj;jpYk; rpwg;ghf Nghrizapd; Njitia
epiwNtw;Wtjd; Kf;fpaj;Jtj;ij tpsq;;fpf; nfhs;tjw;Fk;
® tpNrl Nghrizj; Njitf;Nfw;g czitj; jpl;lkpLtjw;Fk;
KbAkhapUf;Fk;.
,ytr tpepNahfj;jpw;fhf 35