kf]N6«L lbj; ljz]if

;+;f/e/L ;:tf] k|f]l6gsf] >f]tsf] ?kdf s'v'/fsf] df;' / s'v'/fsf] c08fnfO{ lnOG5 . Go'gtd cfP >f]t ePsf AolQmn] klg s'v'/fsf] df;' / c08f ;lhn} pkof]u u/L s'kf]if0fn] x'g] hf]lvdaf6 hf]lug ;Sb5g\ . kf]N6«L lbj; g]kfndf @)&) ;fn k'; !& ut]  cyf{t c+u|]hL jif{sf] klxnf] lbg hgj/L ! tfl/vsf lbg klxn]f k6s dgfOPsf] lyof] eg] o; jif{ klg ljleGg sfo{qmdsf ;fy bzf} kf]N6«L lbj; ;KtfxAofkL ?kdf dgfOb} 5 . kf]N6«L If]qsf] ljsfzdf ;j{kILfo ;xeflutf, vfB / kf]if0f ;'wf/ M xfd|f] k|lta4tf eGg] d"n gf/fsf ;fy sfe|]df klg ;/f]sf/jfnf;+u cGt/s[of, kf]if0fsf nflu afnaflnsf, ule{0fL dlxnf tyf >ldsx?nfO{ c08f ljt/0f ul/ kf]if0fsf pkof]lutf af/] k|sfz kfg]{, h}ljs ;'/Iff nufPt cGo hgr]tgfd"ns sfo{qmdsf] cfof]hgf ug]{ h:tf sfo{qmdnfO{ e]6]l/g/L c:ktfn tyf kz' ;]jf lj1 s]Gbn] clw ;f/]sf] 5 .

s'v'/fsf] df;' pTkfbgdf ljZjsf] tYofÍ x]g]{ xf] eg] ;g\ @)!&, @)!*, @)!(, @)@), @)@!, @)@@ df qmdzM (=#^, (=@^, (=&#, (=(@, !)=)%, !)=)( s/f]8 6g pTkfbg eO/x]sf] 5 . ljZjJofkL ?kdf s'v'/fsf] df;' pTkfbg a9] ;+u} vkt klg a9\bf] ?kdf eO/x]sf] 5 . To:t} g]kfndf klg a|f]On/ s'v'/fsf] df;' pTkfbg a9\bf] ?kdf /x]sf] 5 . ljutsf jif{x?df #,%&,))) 6g df;' pTkfbg ePsf]df ;g\ @)@) df %,%@,))) 6g df;' pTkfbg ePsf] tYofÍn] b]vfPsf] 5 / g]kfndf df;' vkt !* lsnf] k|lt JolQm k|lt jif{ /x]sf] 5 .

df;' vkt a9\bf] ?kdf 5 eg] s'v'/f pTkfbgnfO{ k|ToIf ?kdf c;/ ug]{ kfng k4ltdf hgr]tgfsf] cefj tyf ahf/df v'nf l;dfgfsf sf/0f ef/lto s'v'/fsf] u}/ sfg'gL cfoftn] of] Joj;fo a]nf a]nfdf hf]lvddf /x]sf] kfOG5 . g]kfndf sl/a & nfv s]=hL s'v'/fsf] df;' b}lgs pTkfbg x'b} cfPsf]df o;sf] nueu cfwf efu sf7df08f} pkTosfdf g} vkt x'g] u/]sf] 5 . ;g\ !(*) df g]kfnsf] s'n df;' vktsf] %Ü lx:;f cf]u6]sf] kf]N6«L If]qn] @)@) df cfP/ $^Ü s'v'/f, ##Ü /fufe};L, afv|f !&Ü / a+u'/ $Ü /x]sf] 5 . s'v'/fsf] df;' w]/} vkt x'g'df v;Lsf] df;'sf] t'ngfdf k|lt lsnf] # u'0ffn] ;:tf] kg{ hfG5 . s'v'/fsf] df;'df kfOg] kf]if0f tTjx?df k|d'v dfqfsf] k|f]l6g;+u} cfof]l8g, cfO/g, lh+s, le6fldg la !@, cf]d]uf # ˆof6L Pl;8 klg kfOG5 h;af6 qmdzM yfO/f]8 xd{g lg:sfzg ug]{, /QmcNkQf x'g glbg] / z/L/sf] sf]ifx?df clS;hg k'¥ofpg], /f]u k|lt/f]wfTds zlQm a9fpg], 5fnfsf] u'0f /fd|f] ug]{ / lbdfu tyf :gfo' k|0ffnLsf] ljsfz ug]{ h:tf sfo{x? /xG5g .

g]kfndf ;g\ !((^ df pko'Qm kf]if0fsf] sdLn] pko'Qm j[l4 ljsf; x'g g;s]sf] afnaflnsfsf] ;+Vof %^Ü lyof] eg] @)!^ df cfP/ of] ;+Vof 36]/ #^Ü /x]sf] / xfn cfP/ #!Ü df em/]sf] kfOG5 . ;g\ !((^ sf] tYofÍ cg';f/ sd tf}n ePsf aRrfx?sf] ;+Vof $@Ü /x]sf] df kl5Nnf] jif{ 36]/ @&Ü df em/]sf] kfOG5 . t;y{ b'O{ bzs otf c08f / df;'sf] vkt a9];Fu} s'kf]if0fsf] ;+Vof sd u/fpg df;' / c08fn] dxTjk"0f{ e"ldsf v]n]sf] b]lvG5 .

g]kfndf sl/a #$) Xofr/Lx? /x]sf 5g\ eg] !)) eGbf a9L bfgf pBf]un] bfgf pTkfbg ub}{ cfO/x]sf 5g\ . df;' vkt a9];Fu} bfgfsf nflu sRrf kbfy{ h:t} ds}, e6df; / cGo ;fdfu|Lx?sf] klg cfoft a9]sf] / kl5Nnf] aif{df sl/a @#)) s/f]8 a/fa/sf] log} ;fdfu|Lsf] cfoft ePsf] kfOG5 .

To:t} n]o;{ s'v'/fsf] c08fnfO{ ljleGg vfgfsf kl/sf/ h:t} laxfgsf] a|]skmf:6 b]lv a]n'sfsf] vfgf;Dd h'g;'s} a]nf dflg;sf pkof]udf cfO/x]sf 5g . xfF;, 6sL{ cflb h:tfsf] c08f klg vfgsf] nflu k|of]u ul/Ptf klg ;a}eGbf clwstd n]o{;sf] c08f g} k|of]u eO/x]sf] 5 . @)@! sf] tYofªs cg';f/ g]kfndf ! ca{ ^! s/f]8 c08f aflif{s pTkfbg eO/x]sf] 5 eg] ^! j6f c08f k|lt JolQmn] vkt ul//x]sf] 5g . ljZjsf] tYofs+ cg';f/ jflif{s !^! j6f c08f k|lt JolQmsf] ?kdf vkt ePsf] kfOPsf] 5 . df;'sf] h:t} aflif{s ?kdf laZjd} c08f pTkfbgsf] ;+Vof a9\b} 5 eg] csf]{lt/ vkt klg a9\bf] ?kdf kfOPsf] 5 . kG5Laf6 pTkflbt k|f]l6gsf] pKs[i6 >f]t c08f jftfj/0f lbuf] ?kdf /xg] Psdfq kf]if0fdf kb{5 . o;n] x/]s kl/jf/df ;:tf] k|f]l6g / cGo kf]if0f tTjx? k'¥ofpg d2t ub{5 h;n] dflg;sf] :jf:Yodf cg's'n k|efj kfb{5 .

c08f pkof]usf kmfObfx?df M

!_ Pp6f s'v'/fsf] c08f a/fa/ le6fldg A ^ Ü, ˆnf]P6 % Ü, le6fldg B5 &Ü,  le6fldg B12 !%Ü, kmf]:kmf]/d (Ü, ;]lnlgod @@Ü / s]lx yf]/} dfqfsf] le6fldg D3,  le6fldg E, le6fldg K, le6fldg B6, Sofl;Nod / lh+s kfOG5 . && Sofnf]/L, ^ u|fd k|f]l6g / % u|fd :j:y lrNnf] kbfy{ kfOg] c08fdf lbdfusf] zlQm a9fpg] / d'6'nfO{ :j:y /fVg] Omega 3 fatty acid kfOG5 .

@_ dflg;nfO{ b}lgs ?kdf #)) Pd=lh sf]n:6«f]n cfjZos kb{5 eg] /Qm ;+rf/df zl//nfO{ c;/ gug]{ sf]n:6«f]n @!@ Pd=lh c08faf6 kfOG5 .  c08faf6 pknAw ePsf] sf]n:6«f]nn] sn]hf]af6 pTkfbg x'g] Snf]:6«f]nnfO{ sdL u/fpg d2t ub{5 / c08faf6 k|fKt sf]n:6«f]nn] /utdf sf]n:6«f]nsf] dfqf a9fpg d2t gug]{ ePsfn] :jf:ynfO{ Psbd kmfObfhgs u/fp5 .

#_ c08fn] /fd|f] Snf]:6«f]n cyf{t High density Lipoprotein a9fpg d2t ub{5 h;n] d'6''sf] /f]u ;fy} cGo z/L/sf /f]usf] hf]lvdnfO{ sd u/fpb5 .

$_ lbdfu t]h agfpg] / sf]ifsf] aflx/L lemnLsf] ljsf; u/fpg] sf]lng !)) Pd lh kfOG5 .

%_ cfFvfsf] :j:ytfsf] nflu Lutein / Zeaxanthin eGg] b'Oj6f andioxidant cFfvfsf] /]l6gfdf kfOG5 . o;n] cfFvfdf hfnf] nfUg glbg] / wldnf] b[li6 x'g lbb}g . To:t} kof{Kt dfqfdf ePsf] le6fldg A n] klg cGwf]kgf x'g lbb}g . Pp6f cWoogn] b]vfP cg';f/ b}lgs ! bzdnj # j6f c08f ;]jg ubf{ $=% xKtf kl5 /utdf Lutein @*Ü –%) / Ü Zeaxanthin !!$Ü –!$@Ü j[l4 ePsf] kfOPsf] lyof] .

^_ pRr u'0fsf] k|f]l6gn] z/L/sf tGt'sf] plrt ljsf; ug{  d2t ub{5 . Pp6f c08f a/fa/ ^–& u|fd k|f]l6g kfOG5 eg] o;df ;Dk"0f{ Essential Amino Acid ;Gt'lnt ?kdf kfOG5g . pko'Qm dfqfdf k|f]l6g vfgfn] z/L/sf] tf}n sd u/fpg], df+;k]zL j[l4 ug]{, x8\8Lsf] ljsfz ug]{ / /QmrfknfO{ sd u/fpb5 .

t;y{ c08f / df;'sf] pkof]uaf6 ljleGg /f]usf] /f]uk|lt/f]wfTds zlQm ljsfz ug{, d'6'nfO{ :j:y /fVg, k|f]l6g nufot ljleGg kf]if0f tTjsf] cfk"lt{ tyf cfˆgf] :jf:YonfO{ :j:y /fVg] / ljZjJofkL ?kdf g} dflg;x?sf] kf]if0f ;'wf/df pNn]vlgo e"ldsf v]Ng / Dflg;x?sf] nflu ;:tf] k|f]l6gsf] >f]t pknAw u/fpg s'v'/fsf] df;' / c08fsf] e"ldsf dxTjk"0f{ /xG5 .