මහත අයට කෙට්ටු වෙන්න තියෙන එකම ක‍්‍රමය

 

ia:Q,;djhg n,mdk lreKq ldrKd ±ka i,ld n,uq.

ia:Q,;djh hkq fï jk úg f,dalfha we;s iqmsß uqo,a Wmhk ud¾.hls. wmf.a wdydr rgdfõ we;s jerÈ ksid ;rndrelu we;s jk w;r th fjk;a .sKqï j,g nerfldg fvd,¾ ì,shk .Kkska uqo,a bmhSug fj<| m%cdj iu;a ù we;. ;uka uy;a jkafka fldf,iagfrda,a ksid nj iuyreka is;df.k isà. ;udg Èhjeähdj we;s ksid ;ud uy;a jk nj ;j;a wh is;df.k isà. ;ud lkjd jeä ksid fufia isÿ jk nj fndfyda fokd is;d f.k isà. kuq;a fï wh jeämqr lkafka wehs ±hs lsisfjl= wjOdkh fhduq fkdlrhs. nittaa.com fjí wvúh fuu fi!LH .eg`tj .ek Tnf.a wjOdkh fhduq lsÍug iQodkñka isá.

uq,skau ia:Q,;djh we;sjkafk isref¾ lskï fmdaIH fldgia ;ekm;aùu ksido hkak ±k.ekSu iqÿiqh. wm úiska wdydrhg .kakd m%Odk wdydr  j¾. y;rls.

1 ldfndayhsâf¾g ( .a?ï 1 l we;s le,ß .Kk 4 hs )

2 fm%daàk ( .a?ï 1 l we;s le,ß .Kk 4 hs )

3 fïoh ( .a?ï 1 l we;s le,ß .Kk 9  hs )

4 uOHidr ( .a?ï 1 l we;s le,ß .Kk 7 hs )

fuu fmdaIK fldgia j,ska wmg ,efnkafka fudkjdo? Tn Èklg isrerg we;=,a lrk wdydr j, m%udKh wod, fmdaIH flgig bÈßfhka we;s le,ß .Kksla jeä l,fyd;a Tnf.a isref¾ ia:Q,;djhg fya;=j ms<sn| fydavqjdjla ±k.; yels jkq we;. wms idudkH mqoa.,fhla Èklg isrerg we;=,a lrk le,ß m%udKh .ek l=vd úYaf,aIKhla lr n,uq. túg fuu lreK Tng ukdj jegfyaú.

fofõ,la n;a iy tla fõ,lg mdkamsá iys; wdydrhla iy fjk;a jHdxck iys; wdydrhla wms i,ld n,uq.

iqÿmeye;s iïnd yd,a .a?ï 350 l n;a fofõ,gu – 350 X 4 = 1400

iqÿmeye;s mdka .a?ï 250 la – 250 X 4 = 1000

fm%daàka iys; wdydr .a?ï 75 ;=ka fõ,gu – 75 X 4 = 300

fïoh iys; wdydr .a?ï 50 ;=ka fõ,gu – 50 X 9 = 450

hunger

by; we;s o;a;hka Tnf.a ffoksl cSjk rgdj yd ii|d n,d fuu .Kkh lrkak. by; ±lajQ wdldrhg wm úiska Èklg le,ß 3150 lg jeä m%udKhla isrerg we;=,a lrk nj Tng jegfykq we;. uSg wu;rj Tn fldldflda,d ñ,s ,Sg¾ 300 la muK mdkh l,fyd;a ;j;a le,ß 200 la muK isrerg tl;= fõ. kuq;a wm úiska Èklg jeh lrk le,ß m%udKh 2000 2200 muK fõ. fuys§ b;sß jk le,ß j,g isÿ jkafka l=ulao? ud fuys§ we,ialdfõ fjfik j,idf.a cSjk rgdj .ek hula meyeÈ,s lsÍug leue;af;ñ. fuu j,id jirlg udi 6 la ksod.kakd i;ajfhls. fï ksid ksÈ ke;sj jdih lrk ld,h ;=, W!g yels ;rï wdydr wkqNj lr Wf.a fïo ;Ügqj j¾Okh lr .kS. fufia úYd, YÍrhla we;sj kskaog hk j,id udi yhlg miq kej; kskafoka wjÈ jkafka fïoh b;du;a wvq jQ isrerla iys;jh. fuu ld,h ;=, j,id ;udg wjYH Yla;sh ksmojd .kafka ;udf.a isref¾ we;s fïoh .aÆfldaia njg fmr,Sfuks. wmf.a isref¾o fuu l%shdj,sh ksrka;rfhka isÿfõ. kuq;a fudkhï fyd jrola ksid wmf.a isref¾ ;ekam;a ù we;s fïoh .aÆfldaia njg fmr,Sug wmyiq ù we;. fuu ,smsh lshjd wjika jk úg Tn tu .eg¨j ksrdlrKh lrf.k isákq we;ehs ud úYajdi lrñ.

;rndre lug m%Odku fya;=j f,i ±lafjkafka jHdhdu wvq ùuhs. isx.mamQrefõ m%d:ñl mdi,l YSIHdjla úiska ks¾udKh lr we;s my; ±lafjk ùäfhda keröfuka jHdhdu ksid ia:Q,;djh wvq jkafka ke;af;a wehsoehs Tngu mila lr .; yelsh.

jhi wjqreoq 12 l isiqúhlf.a isf;a uejqKq fuu is;sú,a, wmsg ia:Q,;djfhka ñ§ug u. újr lr fokq we;. wm by; ±lajQ ffoksl wdydr fõ, ksid wmf.a isrerg jeämqr we;=,a jQ le,ß m%udKh 1000 la muK fõ. fuu le,ß m%udKh wmf.a isref¾ fm%daàka f,i ;ekam;a jQjdkï wmf.a isref¾ nr .%Eï 250 lska jeä úh hq;=h. ta fm%daàka .%Eï tll le,ß 4 la we;s ksidhfïoh f,i ;ekam;a jQjdkï wmf.a isrqf¾ nr .%Eï 111 lska muK jeä úh hq;=h. ta fïoh .%Eï tll le,ß 9 la we;s ksidh. flfia fj;;a iajNdjO¾uh wmf.a isref¾ nr wvq jk f,i ks¾udKh ù we;s ksidu jeämqr mßfNdackh l, le,ß m%udKh fïoh f,i wmf.a iug háka we;s fïo ffi, j, ;ekam;a lrhs. tfia isÿ lrkafka wmg hï le,ß ys`.hla we;sjqjfyd;a Ndú;d lrkakgh.

kuq;a wms oeka isoq lrkafka l=ulao? *eÜ n¾ksx hk jpkh ±ka isxy, jvkhla .dkg jeà we;we;a;gu *eÜ n¾ka l, yelso? we;a;u l:d lrkjdkï *eÜn¾ka lshk jpkhu ñ;Hdjls. kuq;a th b;du;a id¾:l fj<| jHdmdrhls. Tn tu jHdmdrfha mdßfNda.slhkah. .%ska à, .d¾iSkshd, .%ska fldams jeks ± fuu *eÜ n¾ksx j,§ bÈßfhkau isà. fuu wdydr j, we;s fkdfhla ix>Gl fïoh Èh lsÍug m%udKj;a nj wms ;rfha úYajdi lruq. kuq;a tys we;af;a w¾O i;Hhls. fuu wdydr j, we;s ix>Gl j,g yelafla wmf.a isref¾ we;s fïoh b;d myiqfjka Ndú;d l, yels uÜgug mßj¾:kh lsÍug muKs. kuq;a my; ±lafjk ldrKd ksid fujeks w;sf¾l wdydr ,nd .;a;o isrer ;rndre ùu j,lajd .ekSug wiSre nj Tn w;a±lSfuka okakjd we;s.

mßfNdackh lrk wdydr m%udKh  md,kh lsÍug fkdyels ùu.

wêl l=i.skak.

jHdhdu lsÍug fkdyels ùu.

lïue,s lu.  /  udkisl wd;;sh.

Èhjeähdj jeks frda.S ;;aj.

tl È.g jeä fõ,djla b|f.k isákakg ùu.

;udf.a isrer flÜgq lr .ekSug udkislj iQodkï fkdùu.

1 . mßfNdackh lrk wdydr m%udKh md,kh lsÍug fkdyels ùu.

ia:Q, isrerla we;s fndfyda fofkl=g fuu .eg¨j we;. ;ud Èklg ,nd .; hq;= jk le,ß m%udKh 2000 la muK jk nj;a Bg jvd wvqfjka  mßfNdackh lr b;sß le,ß m%udKh ;udf.a isref¾ we;s fïoh .aÆfldaia njg fmr,d ,nd .; hq;= nj;a fudjqka fndfyda úg okS. kuq;a ks;r we;sjk l=i .skak ord .ekSug fudjqkag fkdyelsh. óg fya;=j jkafka l=i.skak y÷kd fkd.ekSuhs. we;a;gu l=i .skak lshkafka l=ulao? Bg fmr wms ysfia lelal=u lshkafka l=ulao lshd ±k.ekSu iqÿiqh. ysfia lelal=u lshkafka ysig reêrh imhk kd, j, we;sjk wêl mSvKh fya;=fjka we;sjk fõokd ixfõol kshqfrdak j, we;sjk W;af;ackhls. wms óg fok ms<shu jkafka fõokdj ke;s lr .ekSug fm;s lsysmhla .s< ±óu fyda wod, fõokdjg jvd fõokdjla f.k fok ndï j¾.hla Ndú;d lr m<uq fõokdj wu;l lr ±óuhs. we;a;gu fuh id¾:l ms,shula f,i Tn ms<s.kakjdo? wm úiska isÿ l, hq;= jkafka wod, OuKs j, mSvKh jeä ùug fya;= jQ ldrKd j,g ms<shï fh§uhs. fï .ek Ⱦ> ú.%yhla ñf.%aka .ek ,shd we;s ,smsfha i|yka fõ. wmf.a wdudYh hkq wm úiska wdydrhg .kakd wdydr len,s lr l=vdka;% j,§ wjfYdaIKh lr .ekSug yels udOHhla f,ig ilia lrk u,a,la n÷ bkaøshls. wmf.a YÍrhg wdydr wjYH nj y`.jk ix{dj ksl=;a lrkafka fuu bkaøsh yrydh. wmf.a isrerg hï fmdaIK W!K;djhla we;sjQ úg fuu bkaøfha ì;a;s j, we;s fõokd ixfõol iakdhq l%shd;aul fõ. fï ksid wmg l=i.skak keu;s fõokdj ±fka. ±ka wms lrkafka ysfia fõokdj ke;s lsÍug wm úiska .;a wdldrfhau l%shdud¾.hla .ekSuhs. l=i msfrk f;la hula tîu ta l%shd ud¾.hhs. ndï fyda fõokd kdYl fm;s ksid ysfia lelal=u ;djld,slj ke;sjQjd fiau l=i .skako ;djld,slj m,d hhs. kuq;a wdudYh ysia jQ miq kej;;a fmr fiau fmdaIKh ,nd fok f,i fud<h b,a,d isà. fuh y÷kd .kakd wdudYfha ì;a;s j,we;s fõokd ixfõol iakdhq W;af;ackh ù kej;;a wdydr b,a,d isà. ñka bÈßhg fï .ek jeä úia;r wjYH fkdjk nj ud is;ñ. wm l, hq;af;a l=ula±hs ±ka idlÉPd lruq.

wmg tla jrlg wdydrhg .; yels wdydr ,ehsia;=jla o, jYfhka my; olajd we;.

iqÿ yd,a j,ska msiQ n;a .%Eï 225 – meh follska muK kej; l=i.sSKs we;sfõ.

iqÿ iïnd yd,a j,ska msiQ n;a .%Eï 200 – meh ;=klska muK kej; l=i.sSKs we;sfõ.

frdai mdg iy,a j,ska msiQ n;a .%Eï 175 – meh y;rlska muK kej; l=i.sSKs we;sfõ.

;o r;=mdg l=re¨ ;=v jeks yd,a j,ska msiQ n;a .%Eï 125 – meh mylsk a muK kej; l=i.sSKs we;s .

uia fyda ud¨ iu. ;ïnmq t<j¨ .%Eï 100 la – meh mylskaaa muK kej; l=i.sSKs we;s fõ.

l=ryka ;,m .%Eï 100  la – meh yhlska muK miq kej; l=i.sKs we;sfõ.

by; ±lajQ j.=jg wkqj iqÿ yd,a wdydrhg .kakd flkd jeämqr m%udKhla mßfNdackh l,;a b;d blauKska kej; l=i.sKs we;sfõ. kuq;a my;skau we;s l=ryka ;,m lk flkd b;d iq, m%udKhla mßfNdackh l,o jeä fõ,djl l=i.skS ke;sj isák nj Tng fmfkkjd we;s. fuu m¾fhaIKh Tn ksjfia§ lr.kak. l=ryka j, we;s iqÿ yd,a j, ke;s  iqõfYaIS .=Kdx. fudkjdo? ta fmdaIKhhs. wm úiska ffokslj wmf.a isrerg ,nd Èh hq;= jk fmdaIK fldgia 90 la we;’ fïjd b;du l=vd ud;%d j,ska ,nd Èh hq;= jk w;r tajd my; whqßka fldgia l, yelsh.

LKsc ,jK 60

úgñka j¾. 16

weuhsfkda wï, j¾. 12

fïo wï, j¾. 2

fuu fmdaIH fldgia wmf.a isrerg wdydr iu. Èkm;d ,nd Èh hq;= jkafka tajd wmf.a isref¾ ksmoúh fkdyels ksidh. fuu fldgia 90 u tl;= l,;a wm úiska Èklg wfma isrerg ,nd Èhhq;= jk m%udKh .%eï 10 la j;ake;. wmf.a fud<h ksr;=reju b,a,d isákafka fuu fmdaIK fldgia 90 hs kuq;a wm ,nd fokafka mdkamsá fyda fjk;a msYaGh wvx.= wdydrhls. by; ±lajQ fldgia 90 ;=, fm%daàk iy fïo we;s uq;a ldfndayhsfâ%g ke;s nj Tng jegfykq we;. tfia isÿ ù we;af;a wmf.a isref¾ ;ekam;a lr we;s fïoh wjYH jQ úg .aÆfldaia njg m;a lr .ekSug wmf.a isrerg yels jk ksidh. (Gluconeogenesis)  fï wkqj .;a l, wm úiska m%:ufhkau isÿ l, hq;= jkafka ldfndayhsâf¾Ü nyq, wdydr j,ska bj;a ùuhs. wm by; igyfka wjidkhg olajd we;s l=ryka fm%daàk nyq, wdydrhla jk w;r wod, fmdaIH fldgia 90 ka jeä m%udKhla iys;h. kuq; by,skau i|yka l, iqÿ yd,a j, tfia ke;. fï ksid jeä m%udKhla wdydrhg .ekSug isÿ jk w;r wm úiska isrerg we;=,a lrk le,ß m%udKh ffoksl wjYH;djhg iß,k m%udKhg jvd jeä fõ. fï ksid wmf.a m%h;akh wid¾:l fõ.

wm by; i|yka l, fmdaIH fldgia j,ska 60 lg jvd jeä m%udKhla wvx.= wdydr j¾. folla wm y÷kdf.k we;. tlla kï isx.mamQrefõ ksmojk Vitae Gene PPARs jk w;rwfkl Ökfha ksmojk  Spirulina . fuu foj¾.fhka Vitae Gene PPARs  ñf,ka ;rula jeä w;r blauka m%;sM, fmkajhs. fojkqj i|yka l, Spirulina o Bg fkdfofjks jk w;r ñf,ka ;rula wvqh. fuu foj¾.fhka tlla Èklg .%Eï 2 ne.ska wdydrhg .ekSu u.ska t<j¨ lsf,da.%Eï 2 l we;s fmdaIKh ,nd .; yelsh. th wefußldfõ kdid wdh;kh u.ska ikd: fldg we;. fuu foj¾.fhka tlla iu. .d¾iSkshd Ndú;d lsÍu u.ska wdydr rgdj iïmQ¾Kfhka fjkia lr .; yelsh. tfiau fuu w;sf¾l wdydr Ndú;d lrk ld,h ;=,§ isref¾ hï hï ia:Dk j,g jHdhdu ,nd fokafka kï wod, ia:dkfha fïoh ;ekam;a ùu k;r fõ. tfiau wod, ia:dkfha we;s fïoh Yla;s cKkh Wfoid wjYH .aÆfldaia ksmoùug Ndú;d lrùfï keUqre;djhla fuu w;sf¾l wdydr j,ska we;s lrhs. fï ksidu wmf.a YÍrh úiska b,a,k wdydr m%udKh wvq fõ. wm úiska is;d u;d th isÿ lsÍug wjYH fkdfõ. ld,h;a iu. isref¾ we;s fïoh Yla;s cKkh i|yd Ndú;d lsÍu ksid;a ta fjkqjg kej; wdydr .ekSula isÿ fkdjk ksid;a isrer áflka ál ksfrda.S fmkqula we;s jk f;la ia:Q,;djh wvq fjhs. kshu ;;ajhg meñKs miq wdydr .ekSu ffoksl le,ß m%udKhg ilia lr .; yelsh. thgo wm uykais úh hq;= fkdjk w;r wmf.a isrer úiskau wod, l¾;jHh bgq lrkq we;.

 

 

2  wêl l=i.skak.

wm by; ±lajQ lreKq j,gu wod,j fuu ;;ajh we;s jk w;r Bg wu;rj wmf.a isref¾ hï LKsc ,jk W!K;djhla ksid wod, mqoa.,hd frda.S ;;ajhlska fmf,a kï wmf.a isrer fuu ;;ajfhka neyer ùu i|yd wod, fmdaIH fldgia wmf.ka b,a,d isà. fuho wêl l=i.skakla f,i ±fkhs. tfy;a fuh yßyeá f;areï fkd.kakd wms fudkjd fyda msá f.dvlska l=i mqrjd .kakd ksid ;djld,slj muKla l=i.skak ksjdrKh fjhs. tfy;a wdudYh ysia jQ miq kej;;a fmr mßÈu l=i.skak we;sfõ. wm by; ±lajQ Vitae Gene PPARs  iy Spirulina ffokslj ,nd §u u.ska fuu ;;ajho u. yrjd .; yelsh. tfiau wm .kakd wdydr j, fmdaIKh .ek yßyeá ±k .ekSu b;du;a jeo.;a fõ. Èhjeähdj we;s frda.Skao fuu ;;ajfhka fmf,a. Tjqkaf.a reêrfha ks;r bkaishq,ska mej;Su ksid ksr;a;rfhka fmdaIKh b,a,d isà. fuhgo ms<s;=r jkafka by; ±lajQ w;sf¾l wdydr foluh. fuu w;sf¾l wdydr Tnf.a isrerg wjYH jk LKsc <jK iy wfkla fmdaIK fldgia wjYH m%udKhg ,ndfok ksid kej; kej; wdydr b,a,d isàfuka je,fla. jHdhdu lsÍu o fuu frda.Skakg uy;a jQ rel=,la jk w;r wod, fmdaIK fldgia 90 ,nd fkdÈ jHdhdu lsÍu t;rï kqjKg yqre fkdfõ. wo iudcfha tho uyd jHikhlg fya;= ú we;. ;udf.a Yßrfha m%udKh .ek jofjk fnfyda fofkla ;udf.a fmdaIKh .ek jo fkdùu b;du;a lK.dgqodhlh. fj<| oekaùulg /jà ;u isrer i;shlska flÜgq lr.kakg W;aiy lrk fj<| fmd,la we;snj jHdmdßl wdh;k fyd|skau okS. fï ksid fkdfhla wdldrfha ksYamdok fj<|fmd,g tla lrhs. tajd mßfNdackh lrk lsisÿ mdßfNda.slfhla ;uka ;Dma;su;a fkdjk ksidu fuu ksYamdokh wf,ú lr .ekSu i|yd fj<| m%pdrKj,g úYd, uqo,la jehfldg ta uqo,o mdßfNda.slhdf.ka ,nd .kS. wka;sug kgmq kegqula ke;sjd fiau fnf¾ m¨jlao ke;s nj ish,a,kagu jegfya. tfy;a tlaflfkla muKla fuhska ch ,nhs. ta ljqrekao hkak Tn fyd|skau okS.

 

3. jHdhdu lsÍug fkdyels ùu.

fuhg fya;= .Kkdjla we;. ld¾Hnyq,;ajh m%Odku fya;=jhs. wm jHdhdu lrk úg wmf.a isref¾ we;s wkjYH fïoh oykh jk nj wms woyuq. kuq;a by;ska we;s l=vd ùäfhdafõ we;s mßÈ wms oykh jk le,ß m%udKhg jvd jeä le,ß m%udKhla isrerg we;=,a lr .kakjdkï wmf.a wruqK bgq jkafka ke;. tfiau wm fuys§ ±k.; hq;= jeo.;a lreKla we;. th kï wm jHdhdu lrk úg wmf.a isref¾ jeh jkafka le,ß muKla fkdjk njhs. úfYaIfhka le,aishï iy ue.akSishï fï i|yd jeh fõ. wmf.a ish¨u fmaYs ixfldapkh i|yd le,aishï jeh fõ. tfiau yels¨Kq fmaYsh kej; È. yeÍu i|yd ue.akSishï wjYH fõ. Tn jeäfhka fjfyiù jev lrk flfkla kï by; lS LKsc ,jk j¾. fol ksis f,i isrerg ,nd Èh hq;=h. tfia fkdjqkfyd;a we;sjk ;;ajh b;du;a wjdikdjka;h. hful= ue.akSishï ksis f,i isrerg ,nd fkd§ jHdhdu lrkafka kï Tjqkaf.a flkavd fmr,Su idudkH fohls. l%Svd lrk w;r;=r flKavd fmrf,kjd Tn fldf;l=;a ±l we;s. fuys we;s Nhdklu m%;sM,h jkafka wmf.a yDoh flfrysys fuu ;;ajh n,mEfjd;a hkakh’ fuys§ wê reêr mSvKh we;sùu je,elaúh fkdyelsh’ wjdikdjka; w;a±lSï j,go uqyqK Èh yelsh. úfYaIfhka l%Svd lrk orejka isák fouõmshka fï .ek jeä Wkkaÿjla ±laúh hq;=h. hful=f.a isref¾ wm by; lS LKsc ,jK fol ys`.kï Tyqg jHdhdu lsÍug wmyiqh. ta muKla fkdj fldm¾ Tfï.d 3 6 jeks fïowï, fiau w;HjYH jk LKsc ,jk wvq flfkl=g b;d iq¨ ld,hla ;=,§ y;sh we;sfõ. thgo fnfy;a fidhk frda.Ska wm w;r f;dfl;=;a we;’ l, hq;af;a wod, fmdaIH fldgia we;s wdydr ffoksl wdydrfõ,g tla lr .ekSuhs.

wm by; ±lajQ w;sf¾l wdydr j,g wu;rj .eKfvdaud kñka Ök cd;slhka iy cmdk cd;slhka jir 10000 l muK ld,hla b;d ryis.; wdydrhla f,i Ndú;d l, y;= úfYaIhla ±ka Y%s ,xldfõ§ ñ<§ .ekSug yelshdj we;. fuu w;sf¾l wdydrh u.ska wm by; ±lajQ LKsc ,jk jeä m%udKhla ,nd .ekSfï yelshdj we;. úia;r i|yd wmf.a ksfhdacs; uyf;l= yd iïnkaO jkak. ia:Q,;djfhka fmf,k whg th iuKh lr .kakg yels m%Odk wdydr iy w;sf¾l wdydr jÜfgdarejla fuu ,smsh wjidkfha olajd we;.

 

4. lïue,s lu iy udkisl wd;;sh.

Tn lïue,s lu iy udkisl wd;;sh w;a±l we;ehs is;ñ. óg m%Odku fya;=j Tnf.a fud<fha ksmojk fvdmñka keu;s fydafudkh wvqùu nj Tn okakjdofuu fydafudak ksmoùugo wm úiska wod, fmdaIH fldgia isrerg ,nd Èh hq;=h. fï .ek iïmQ¾K ,smshla wmf.a fjí wvúfha we;. u;a rl=idf.ka rg fírd.ksuq hk ,smsh lshjd f;areï .kak. Tn fï i|yd wjYH fmdaIKh isrerg ,nd fokafka kï jHdhdu lsÍu u.ska fvdmñka fydafudakh jeäfhka isrerg uqod yeÍu idudkH l%uhhs. fï ksid jHdhdu lsÍuu is;g iykhla f.k fok fyd| l%ufõohls. kuq;a jHdhdu lsÍu weröug isref¾ fvdmñka ;sìh hq;=fõ. ta i|ydo wm by; lS w;sf¾l wdydr Ndú;d l, yelsh. Bg wu;rj my; ±lafjk wdydr ffoksl wdydr fõ,g tla lr.kak.

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YÍrfha fvdmñka uÜgu jeälr.; yels C%u lsysmhla.

YÍrfha fvdmñka uÜgu by, kxjd.ekSu u.ska u;a øjH j,g weíneys ùu mjd j,lajd .; yelsh. tfiau flfkl=g i;=áka cSj;a ùug u. i,ihs. wka whg B¾YHd lsÍu jeks my;a .=Kdx. we;sùu kj;hs. iudcfha .renqyquka ,nk flfkl= njh m;a lrhs. fï ish,a, tla fydafudakhla j¾Okh lsÍu ;=,ska isÿ l, yelsh. my; i|yka wdydr wkqNjh u.ska fvdmñka uÜgu jeäfõ.

  • wdukaÙ.
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  • yrla uia, lsß, í;s;r, l=l=,a uia.
  • ,Sud fndaxÑ.
  • ;, iy jÜglald weg.

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5. Èhjeähdj jeks frda.S ;;aj.

oshjeähdj .ek frda.Skaf.a we;s ±kqu w,am ùu ksid Tjqka Èfkka Èk w.dohgu hñka isà. jir .Kkdjla m¾fhaYk meje;ajqjo frda.h iqjm;a lr.ekSug iu;a Tiqjla fï jk f;la fidhdf.k ke;. kuq;a foaYSh ffjoH l%uh ;=, óg id¾:l úi÷ï we;. b`.sKs óg lÈu úi÷ula f,i ±lsh yelsh. Èhjeähdj .ek wm úsiska ,sms ;=kla muK m,fldg we;s ksid ta .ek fuys§ jeäÿr l:d fkdlruq. ish,a,gu fmr my; ±lafjk ùäfhdaj krUd isákak. lv;=rd yer Èhjeähdj foi n,kak. Tn fl;rï jerÈ mdrlo hkafka lshd Tnu is;d n,kak.

 

wm fuys§ l:d lrkafka Èhjeähdj ksid we;sjk ia:Q,;djh .ekh. Èhjeähdj ksid  uy;a jk wh;a flÜgq jk wh;a Tn ±l we;ehs lshd ud is;kjd. Èhjeähdj we;s fndfyda fofkl=f.a ;Ügï fmfofia we;s fñoh Èhù hk nj iuyr úg Tn±l we;s. kuq;a iuyr whf.a fïoh jeämqr ;ekam;a ùu;a Tn ±l we;s. wmf.a isref¾ bkaishq,ska ksmojkafka wdudYfhka my,g .,df.k tk Wl= ødjKfha we;s ix>Gl j,g wkqrEmjh’ ldfndayhsâf¾g wkqNj l, flfkl=f.a wdydr cSrKfhka miq we;sjk .aÆfldaia m%udKh jeä ksid jeämqr bksishq,ska ksYamdokh lrhs. tu bkaishq,ska reêrhg tla lrk w;r bkaishq,ska j, ld¾Hh jkafka l=vdka;% j, wx.=,sld j,ska wjfYdaIKh lrk .aÆfldaia ffi, j, ;ekam;a lsÍu i|yd .aÆfldaia j,g u. újr lr §uhs. wdudYfhka my,g tk .aÆfldaia m%udKh ±k.ekSu i|yd w.akHdYhg yels jk kuq;a wjfYdaIKh jk m%udKh .ek ±.kakg jkafka .aÆfldaia wjfYdaIKh ú reêsrhg tla jQ miqjh. wm úiska Èhjeähdj md,kh lsÍSug .kakd iuyr fnfy;a j,ska .aÆfldaia wjfYdaIKh lsÍu wju lrhs. fï ksid reêrfha wjYH muKg jvd bkaishq,ska ießieÍug mgka .kS. fuu bkaishq,ska ;u ld¾Hh bgq lsÍug wjYH .aÆfldaia ,nd fok f,i isrefrka b,a,d isà. fï ksidu frda.shdg kej;;a l=i.sks we;sfõ. Èhjeähd frda.Ska yg ks;r ks;r fudkjd yß lkakg wjYH nj Tn ±l we;s. jeämqr isrerg we;=,a lrk le,ß m%udKh fïoh f,i ;ekm;a lrk nj wms fmr i|yka lf,uq. tu ±kqu ±ka bksishq,ska ksid we;sjk ;;ajh;a iu. ii|d n,kak. Tng hula jegfyaú. th Tnf.a frda. ksjdrKh fjkqfjka fhdojd .kak. wmf.a fjí wvúfha we;s Èhjeähdj .ek ,shd we;s ,sms lshjd ±kqu ;j;a j¾Okh lr.kak.

fuu .eg¨j we;s wh i|yd b`.sKs j,ska idok ,o lsßmsá Èkm;d Ndú;d lsÍu fydda b`.sKs j,ska idok,o lr,a ñ<§ .; yelsh. Bg wu;rj my; ±lafjk w;sf¾l wdydr j,ska Tnf.a ffi!Lh ;;ajh j¾Okh lr .ekSu i|yd fhdod .; yelsh.

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wm fuu ,smsh mqrdjgu f.kyer oelajQ fmdaIH fldgia by; oelajQ w;sfral wdydr j,ska ,nd .; yelsh. fuu ksYamdok NdKav .ek hï fohla ±k .ekSug fyda ñ<§ .ekSug wjYH kï wmf.a ksfhdacs; uyf;l= yd iïnkaO jkak. Tn jHdmdrhla f,i fuu ksYamdok NdKav wf,ú lsÍug leu;skï ta .ek Tnf.a woyia my; we;s fmdaruh mqrjd wmfj; ,efnkakg i,iajkak.

6. tl È.g jeä fõ,djla b|f.k isákakg ùu.

jeä fõ,djla b|f.k isák whf.a Worh bÈßhg fkrd tk nj Tn ±l we;s. iuyr úg YÍrh t;rï ;rndre fkdjqk;a Worh fkrd ths. óg fya;=j jkafka Worh m%foaYhg lsisÿ jHdhduhla fkd,eîuhs. fjk;a /lshdjl ksr; fjk whg iuyr úg isrer kjkakg È.yßkakg iso fjk ksidj;a Worhg hï jHdhduhla ,efí. fï ksid fïoh ;ekam;a ùu u. yeÍ hhs. fuu ;;ajhg lÈu úi÷ula ±ka wm i;=j we;. th ksmojd we;af;a úYd, mshhqre we;s whg l=vd lr .ekSug wdf,amhla f,igh. fuu wdf,amh mshhqre j, wf,am fldg fyd|ska iïndykh lsÍu u.ska mshhqre l=vd lr .ekSfï l%uhfõohla we;. tu l%Sï j¾.h Worh wvq lr .ekSugo fhdod .; yelsh. Worfha Èkm;d wdf,am fldg Worhg hï jHdhduhla lsÍu u.ska m%;aM, w;a±lsh yelsh. tu l%Sï j¾.h wmf.a ksfhdacs; uy;=kaf.ka wid ±k.; yelsh. my; ±kaùu u.ska jeä úia;r ±k.kakgo yelsh.

 

7. ;udf.a isrer flÜgq lr .ekSug udkislj iQodkï fkdùu.

wm by; idlÉPd l, ish¨u lreKq j,g n,dmdk idOlhls udkisl iQodku. jhig .sh wh ;reKhka jf.a yeisfrkjd Tn ±l we;s. ta Tjqka ukiska uy¨ lu ms<s fkd.kakd ksihs. ukiska Tjqka ;ju;a ;reKh. idudcSh uÜgñka th flfia fmkqk;a fi!Lh me;af;ka th b;du;a fyd| m%jK;djhls. ;udg we;s isrer .ek l<lsÍu fjkqjg ud ±ka fjkodg jvd flÜgq flfkla nj is;kakg yelskï Tn fkd±kqj;aju ta is;sú,a, h;d¾:hla jkq we;. Tnf.a fydafudak ksmoùu Tnf.a is;sú,s j,g wkqrEmj isÿ jkq we;. kuq;a Tn blaukska flÜgqjkakg fjr ork ksid fïjd .ek is; fufyhjkafka ke;. fï ksidu Tn .kakd Tiq jqjo ksis f,i l%shd;aul jkafkao ke;. Tng fuu is;sú,a, ksrdhdifhkau tkafka ke;akï ta i|ydo iqÿiq l%shdud¾. we;. rd;%s kskaog hk fj,dfõ§ bh¾f*dakhl wdOdrfhka fuu is;sú,s ;u is;g we;=,a lr .ekSfï kùk l%ufõo ±ka we;. ,xldfõo fuu l%uh ±ka we;. bÈßfha§ wm fuu l%ufõoh isxyf,ka Tn fj; f.k taug lghq;= lrkafkuq.

Tnf.a isref¾ ia:Q,;djh ke;s lr .ekSug ±ka Tngu u.la újr lr.kakg yels nj wms is;uq. by; ,smsh lsysm jrla lshjd ùäfhda krUd ±kqu ;r lr .kak. Tnf.a kSfrda.S Ndjh Wfoid wm úiska ks¾foaY lrk jev ms<sfj, my; olajd we;.

wmf.a fjí wvúfha olajd we;s krl wdydr 10 la hk ,smsh lshjd tu wdydr Ndú;fhka ñfokak.

b`.sKs j,ska ksYamdokh lr we;s b`.sKs mdkh Èkm;d foj;djla mdkh lrkak.

iamsre,skd .a?ï 2 la fyda úgdhscSka .a?ï 2 la muK Èklg wdydrhg .kak.

.d¾iSkshd .a?ï 2 la wdydrhg .kak.

mïmalska iSâ .a?ï folla wdydrhg .kak.

fudfrka.d .a?ï 2 la wdydrhg .kak.

.ekfvd¾ud .%eï 1 la Èkm;d wdydrhg .kak.

l=re÷ l=vq f;ayekaola Èkm;d wdydrhg .kak.

.%ska à ;=kla j;a Èkm;d mdkh lrkak. fuu w;sf¾l wdydr ñ<§ .ekSug wjYH kï my; wxlhlska wmf.a ksfhdacs; uyf;l= yd iïnkaO jkak.

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rd;%s 9 g muK wdydr .kakd flfkl= miqod Wfoa 8 muK jk;=re ksrdydrj isáh;a l=i.sKs fkd±fkkafka wehs?

90% ක් කායික රෝග නිර්ණය නිවසේදීම සිදුකරගන්න.


wmf.a isref¾ frda. j,ska 90% lau je<|Sug fya;=j jkafka wmf.a nvje,a nj Tn okakjdo? fï ksid nvje,a ksfrda.Sj mj;ajd .; yels flfkl=g ksfrda.S Èúhla .; lsÍfï jdikdj Wodfõ. wm fuu ,smsh u.ska nvje,a j, hï frda.S ;;ajhla we;a±hs ksjfia§u ±k.; yels ir, l%ufõohla bÈßm;a lrk w;r whym;a ;;ajhka we;sùug fya;= jk lreKqo f.k yer oelaùug n,dfmdfrd;a;= fjuq. tu ;;ajhkaf.ka ñfok wdldrh .eko Tnj ±kqj;a lsÍug wm fuu ,smsh yryd n,dfmdfrd;a;= fjuq. úfõlSj iïmQ¾K ,smsh lshjd Tnf.a woyia wm iu. yqjudre lr.kafka kï wms lD;{fjuq. ;j;a flfkla ksfrda.Sj isákq ±lSug leu;s flfkla fõkï fuu ,smsh Tnf.a iudc cd,h yryd fIhd¾ lrk fuka b;d ´kElñka b,a,d isáñ.
(more…)

හෘද රෝග සහ ඊට පිළියම්.

yDo frda. hkq wmf.a iudch .s,f.k we;s ;j;a tla Ns;sldjls. nhsmdia ie;alula hkq ±ka ±ka idudkH m%;sldrhla njg m;a ù we;. udxY wkqNjh ksid yDo frda. yg .kakd nj msßila m%pdrhla f.k hhs. jqkaf.a wNsm%dh frda.shdj fírd .ekSug jvd i;dj urKfhka fírd .ekSuh. kuq;a jl%dldrj frda.shdo fífrhs hkak Tjqka is;hs. tfia kï bkaÈhdfõ isák úYd, msßila jk t<j¨ muKla wdydrhg .kakd wh w;ro yDo frda. mej;Sug fya;=j l=ulao? fuhg fya;=j wfkllau úh hq;=h. jHdhdu fkdue;s ùu ksid yDo frda. yg .kakd nj iuyr msßia mjihs. tfia mjikafka o jHdhdu lrk wh ;uka ksfrda.S nj wka whg fmkaùu há wruqK we;sjh. jHdhdu lsÍfï we;s jrola fkdue;. wm th m%;slafIam fkdlruq. tfy;a wmf.a cd;sl l%slÜ lKavdhfï idudcslfhla jQ YdÍßl fhd.H ;djh w;ska by,u isá wfhla ±kg jir lsysmhlg fmr nhsmdia ie;alula isÿ lrk ,§. thg fya;=jo wfkllau úh hq;=h. flf,iagfrda,a jeä ùu ksid yDo frda. we;sjk nj ;j;a wh mjihs. kuq;a fldf,iagfrda,a reOrfha wvq who yDo frda. ksid ñh hhs. kuq;a th m%isoaêhg m;a fkdfõ. fï ksid fldf,iagfrda,a ksid yDo frda. yg .kakd nj ±ka ish¨u fokd woyhs. th tfia fkdjk nj wms Tng mila lruq. ol=Kq mi we;s fldf,iagfrda,a .ek i|yka ±kaùu la,sla lr tys we;ss fmd; lshjd ne,sh yelskï fï ms<sn|j jeä úia;r úoHdkql+,j Tng ±k .ekSug yelsh. (more…)

හෘද රෝග වල කසකරුවා ලිංගික බෙලහීණතාවය.

wms jeäh l:d fkdlrk ta;a jeäfhkau ys;k fndfyda fofkl= uqyqK fok fi!LH .eg¨jls ,sx.sl fn,ySk ;djh. wmf.a fjí wvúfha we;s fldf,iagfrda,a iïnkaO ,smsh Tn lshjd we;akï Tnf.a fuu fi!LH .eg¨jg m%Odku fya;=j ±kgu;a Tn ±kqj;a ù yudrh. 1980 § muK uq¨ f,dju fldf,iagfrda,a NS;sldjlska fmf,kakg mgka .kakd ,§. fuhska ñ§ug wog;a wmg fkdyelsù we;. isref¾ fldf,igfrda,a úkdY lsÍu i|yd iageáka j¾.fha ngysr T!IO ,nd §u mgka .;af;a j¾I 1980 muK isgh. jir 36 la .;ù we;;a yDo frda. jeä jqjd ñi wvq ùula wm ±l fkdue;. ,sx.sl fydafudak iy iafg%ia fydafudak hk folu ie§u i|yd fldf,iagfrda,a wjYH fõ. kuq;a Tn úiska ffokslj .s,ouk fldf,iagfrda,a kdYl Tiq Tnf.a fuu w;HjYH fydafudak ksmoùugo ndOd we;s lrhs. fuh Tnf.au kqjkska úuid n,kak. fldf,iagfrda,a hkq yDo frda. we;sùug fya;=jk tla idOlhla nj ienEh. kuq;a fldf,iagfrda,a hkq frda.h fkdfõ. th frda. uq,fha tla w;=re M,hls. w;=re M,h .ek jo jk wms frda.hg fya;=j .ek lsisÿ ;elSula fkdue;fuu ,smsho wmf.a wfkla ,sms fukau frda.h .ek fkdj frda.hg fya;=j .ek idlÉPd lsÍu msksi fhdod.kafkuq (more…)

ඔබේ දරුවාගේ ඇබ්බැහිවීම අද සහ හෙට.

fuu ,smsh lshjk flkdo hï weíneys ùulg ,laù isáh yels ksid ,smsh bÈßhg lshjd f.k hEu ;rula wmyiq ùh yelsh. kuq;a fuu ,smsh u.ska wms f.k tkafka tu udkisl ;;ajhg fya;=jk ldhsl iy wdOHd;añl fya;= i,ld tajdhska ñ§ug wjYH wdydr rgdjla iy hï wdOHd;añl l%shd ms,sfj,la f.k taugh. fï ksid ,smsh úfúlSj lshjkakg W;aiy lrkak. th Tnf.a iy Tnf.a orejdf.ao Tnf.a mjqf,ao ÈhKqj msksi jkq we;. tfia fkdjqkfyd;a th Tnf.a orejd miq lf,l iudcfha .erySug ,lajkakg miqìu ilikakgo yelsh. (more…)