,e;j fl;Liu ngUk;ghNyhNdhUf;F ukyhd; khjj;jpy; cly;hPjpahf Vw;gLk; rpy cghijfis vg;gb jtph;g;gJ vd;gJ gw;wp tpsf;FfpwJ. ,ij gpd;gw;Wk; NghJ rpukq;fis jtph;j;J ukyhd; khjj;jpd; me;j rpwg;G nghUe;jpa gyd;fis ehk; vspjhf ngw ,aYk;.

Fwpg;ghf ukyhd; khjj;jpy; ehk; cl;nfhs;Sk; czT Kiwfspy; gpuj;Naf khw;wq;fs; vijAk; nra;aNtz;Lk; vd;w mtrpakpy;iy> nghJthf ehk; vspikahf vij cl;nfhz;L tUfpNwhNkh mijNa gpd;gw;wyhk;. ePq;fs; cl;nfhs;Sk; czT cq;fSila cly; vilia FiwaNth my;yJ $l;lNth tplhj mstpw;fhd czthf vLj;Jf;nfhs;tJ rhyr;rpwe;jJ. mjpYk; Fwpg;ghf> ePq;fs; vil $batuhf ,Ue;jhy;> ukyhd; cq;fSf;F xU rpwe;j khjk; cq;fSila vilia Fiwg;gjw;F vd;gij epidtpy; nfhs;f!

ePz;l Neuk; ehk; cz;zhky;> gUfhky; Nehd;G ,Ug;gjhy; ehk; vLj;Jf;nfhs;Sk; czT ehh;rj;J epiwe;j nkJthf nrhpkhdk; Mff;$ba czthf ,Ug;gJ ey;yJ. ,J vspjhf nrhpkhdk; Mff;$ba czit tpl rpwe;jJ. nkJthf nrhpkhdk; MFk; czTfs; vLj;Jf;nfhs;Sk; Neuk; Fiwe;jgl;rk; 8 kzpNeuq;fs;> Mdhy;> tpiuthf nrhpkhdk; MFk; czTfs; vLj;Jf;nfhs;Sk; Neuk; vt;tsT njhpAkh Rkhh; 3 my;yJ mjpfgl;rk; 4 kzp Nehq;fs; khj;jpuNk!

nkJthf nrhpkhdk; MFk; rpy czTtiffs;: ghh;yp> NfhJik> Xl;];> jpiz> uit> gPd;];> mtiu> khTg;nghUl;fs;> ghyp\; gz;zg;glhj mhprp Nghd;wit (complex carbohydrates).

tpiuthf nrhpkhdk; MFk; rpy czTtiffs;: nghJthf ,dpg;Gr;rj;J cs;s czT tiffs; kw;Wk; ikjh (refined carbohydrates).

ehh;rj;J epiwe;j nghUl;fs;: NfhJik> jhdpaq;fs; kw;Wk; tpijfs;> gr;ir fha;fwpfs; (gPd;];> gaW> Riuf;fha;> Nrhsf;fjph;> grisfPiu> rpy %ypifr; nrbfs;> gPl;&l; ,iyfs;> goq;fs;> cyh; goq;fs; (rPik ,ye;jgok;> mj;jpg;gok;> nfhbKe;jphp> ghjhk;).

cz;zg;gLk; czTtiffs; xNu khjphpahdjhf ,y;yhky; vy;yhtifahd rj;JfSk;; xUq;Nf fpilf;ff;$ba tifapy; fye;J cz;z Ntz;Lk;. (goq;fs;> fha;fwpfs;> mirt nghUl;fs;> gpul;> jhdpatiffs; kw;Wk; ghy; nghUl;fs;. vz;nzapy; nghhpf;fg;gl;l czTfs; kpfTk; Fiwthf cl;nfhs;tJ my;yJ jtph;g;gJ ey;yJ> fhuzk; ,it nrhpkhdkpd;ik> neQ;R vhpr;ry; kw;Wk; vil $Ljy; Nghd;w njhe;juTfis juf;$bait.

vdNt> vz;nzapy; nghhpj;j czTfs;> ,dpg;G mjpfk; cs;s nghUl;fs;> r`h; Neuj;jpy; mjpfk; rhg;gpLjy; Nghd;wit mwNt jtph;f;fg;gl Ntz;ba tpraq;fshFk;.

mjpf mstpy; B Fbg;gJ cq;fis mbf;fb rpWePh; fopf;fj;J}z;b cq;fs; clYf;F Njitahd cg;Gr;rf;jpia Fiwj;JtpLk;.

ePq;fs; rpfnul; Fbg;gtuhf ,Ue;jhy;> clNd epWj;jNth my;yJ ukyhDf;F Kd;ghf Fiwf;fNth Kaw;rp nra;Aq;fs;. Gifg;gof;fk; Kw;wpYk; cly;eyj;jpw;F jPq;fhdJ.


cz;Zq;fs;:
NkNy Fwpg;gplg;gl;l nkJthf nrhpkhdk; MFk; nghUl;fis Njhe;njLj;J cz;Zq;fs;. ,J cq;fis ePz;lNeuk; grpapy;yhky; itj;jpUf;Fk;.
`yPk; - ,J Gujr;rj;J epiwe;j nkJthf nrhpkhdk; MFk; xU ey;y czT.
. NghPj;jk; gok; - fhh;Nghi`l;Nul;> nghl;lhrpak;> Nkq;fdP]; kw;Wk; ,dpg;G> ehh;rj;J epiwe;j xU vspa czT
. ghjhk; gUg;G - ehh; kw;Wk; Gujr;rj;J epiwe;j Fiwe;j nfhOg;Grj;J epiwe;j czT.
. thiog;gok; - fhh;Nghi`l;Nul;> nghl;lhrpak;> Nkq;fdP]; epiwe;j czT.

gUFq;fs;:
. ,g;jhhpypUe;J ePq;fs; gLf;iff;F nry;Yk; tiu cq;fshy; vt;tsT KbANkh me;j msT jz;zPH; kw;Wk; gourq;fis mUe;Jq;fs;. ,J cq;fspd; clypd; ePh;r;rj;ij rkg;gLj;Jk;.

kyr;rpf;fy;:
. kyr;rpf;fy; cq;fis %y tpahjpf;fhuuhfNth my;yJ cq;fs; kyg;ghijapy; ntbg;GfisNah> nrhpkhdkpd;ikiaf; nfhz;L xU ke;jkhd epiyiaNah Vw;gLj;jptplyhk;.
. kyr;rpf;fypd; Kf;fpa fhuzk;: mjpfkhf Rj;jpfhpf;fg;gl;l czTtiffs; (Refined Food) Fiwthd jz;zPh; cl;nfhs;tJ ,tw;wpdhy; clYf;F Njitahd ehh;r;rj;J fpilf;fhky; Nghtjhy; Vw;gLfpwJ.
. epthuzk;: ikjh Nghd;w Rj;jpfhpf;fg;gl;l czT tiffis (Refined Food) Kw;wpYkhf jtph;j;JtpLq;fs;. mjpfkhf jz;zPh; FbAq;fs;> jtpl;L nghUl;fis (NfhJik kw;Wk; jtpL rhh;e;j nghUl;fs;) gad;gLj;jp nuhl;b Rl;L rhg;gpl KaYq;fs;.

m[Puzf; NfhshW kw;Wk; thA cghijfs;:
. fhuzpfs;: msTf;F mjpfkhf cz;gJ. vz;nzapy; nghhpj;j czTfs; kw;Wk; fhukhd nghUl;fs;> thA cghijfis cz;lhf;Fk; czTg;nghUl;fs; (Kl;il> Kl;ilNfhR> mtiu> rpy Nfhyh Nghd;w Fsph;ghdq;fs;)
. epthuzk;: mjpfkhf cz;zhjPh;fs;. gourq;fs; kw;Wk; jz;zPiu mjpfkhf mUe;Jq;fs;. nghhpj;j gz;lq;fis jtpUq;fs;.

Fiwe;j uj;j mOj;jk; (Low Blood Pressure)
. mjpfkhd tpah;it> gy`Pdk;> jsh;r;rp> njk;gpd;ik> kaf;fk; Nghd;witfs; kjpaNtisfspy; cl;fhh;e;Njh my;yJ gLj;Njh vOe;jpUf;Fk;NghJ Vw;glyhk;. ,itfs; Fiwthd uj;j mOj;jjpd; mwpFwpfshFk;.
. fhuzpfs;: Fiwthd jz;zPh; Fbg;gJ> Fiwthd cg;Grj;ij cl;nfhs;tJ.
. epthuzk;: mjpfkhd jz;zPh; kw;Wk; cg;G cl;nfhs;sNtz;Lk;.
. vr;rhpf;if: mwpFwpfs; njd;gl;lTld; mJ Fiwe;j uj;j mOj;jk; jhdh vd;W Kiwahf ghpNrhjpj;J njhpe;Jf;nfhs;sNtz;Lk;. mjpf uj;j mOj;jk; cs;sth;fs; ukyhDf;F Kd;ghfNt lhf;lh;fis mZfp mjw;F Njitahd kUe;Jfis cl;nfhs;sNtz;Lk;.

jiytyp:
. fhuzpfs;: Nehd;gpd; NghJ fhgp kw;Wk; rpfnul; Fbf;fhky; ,Ug;gJ. J}f;fkpd;ik> fhiy Kjy; njhlh;e;J grpAld; ,Uj;jy;> Fiwj;j uj;jmOj;jk; cs;sth;fSf;F kpf mjpfkhd jiytypia cz;lhf;Fk;. ,J xU khjphpahd Fkl;ly; kw;Wk; cly;eykpd;ikia ,g;jhh; Neuj;jpy; nfhLf;Fk;.
. epthuzk;: ukyhDf;F xhpU thuq;fSf;F Kd;gpUe;Nj fhgp> rpfnul; Nghd;wtw;iw Fiwf;fj; njhlq;Fq;fs;. %ypif kw;Wk; fhgpd; fyf;fhj ghdq;fis mjw;F gjpyhf gad;gLj;Jq;fs;. cq;fSila md;whl tho;f;if Kiwia rw;Nw khw;wp mikj;Jf;nfhz;L ed;whf J}q;f Kaw;rp nra;Aq;fs;.

,dpg;G ePH; (Low Blood Sugar)
. gy`Pdk;> jsh;r;rp> njk;gpd;ik> kaf;fk;> ftdkpd;ik> tpah;j;jy;> rpW eLf;fk;> jiytyp> vijAk; nra;a ,ayhj myh;r;rp> Nghd;witfs; ,jd; mwpFwpfshFk;.
. fhuzpfs;: ePhpopT ,y;yhj rkaq;fspy; mjpfkhf rh;f;fiu cs;s czT tiffis cl;nfhs;tJ. Fwpg;ghf r`h; Neuq;fspy; cly; mjpf mstpy; ,d;Rypid Ruf;fr; nra;J ,uj;jj;jpy; FSf;Nfh]pd; msitf; Fiwf;fpwJ
. epthuzk;: r`h; Neuq;fspy; ,dpg;G rk;ge;jg;gl;l czTtiffis Fiwthf cz;gJ.
. vr;rhpf;if: ePhpopT Neha; cs;sth;fs; mth;fs; cl;nfhs;Sk; kUe;jpd; msit lhf;lhpd; mwpTiuf;Nfw;g Fwpg;ghf ukyhd; fhyq;fspy; khw;wp mikj;Jf;nfhs;s Ntz;Lk;.

jirg;gpbg;G:
. fhuzpfs;: fhy;rpak;> nghl;lh\pak; kw;Wk; kf;dP\pak; cs;s czTg;nghUs;fis NghJkhd msT cz;zhky; ,Ug;gJ.
. epthuzk;: Nkw; nrhy;yg;gl;l rj;Jfs; mlq;fpa czTg;nghUl;fis cl;nfhs;sNtz;Lk;. (fha;fwpfs;> goq;fs;> ghy; nghUl;fs;> fwp kw;Wk; NghPr;rk;gok;)
. vr;rupf;if: mjpf uj;j mOj;jk; cs;sth;fs; fpl;dp fy; cs;sth;fs; mth;fspd; lhf;lh;fis fye;Jf;nfhs;tJ ey;yJ.

tapw;Wg;Gz;> neQ;R vhpr;ry;> thAj;njhy;iy> Flypwf;fk;;:
. ukyhdpy; fhypahd tapw;wpy; Vw;gLk; mkpy Rug;Gfshy; ,it Vw;gl tha;g;Gs;sJ. ,J tapw;wpy; xU khjphpahd vhpr;riy cz;lhf;fp mij njhz;il tiu gutr;nra;Ak;. fhu czT> fhgp kw;Wk; Nfhyh ghdq;fs; ,itfis mjpfg;gLj;Jk;.
. tapw;wpy; Ruf;Fk; ,t;tif mkpyj;ij fl;Lg;gLj;j kUj;JtKiwfs; cs;sd. Flypwf;fk; kw;Wk; my;]h; gpur;rpid cs;sth;fs; ukyhDf;F Kd;ghfNt jq;fsJ lhf;lh;fis fye;Jf;nfhs;tJ ey;yJ.

fpl;dpfy;;:
. Fiwe;j jputg;nghUs;fs; mUe;Jgth;fSf;F ,J Vw;gLfpwJ. fy; cz;lhfhky; ,Uf;f mjpfkhd jz;zPh; ghdq;fis mUe;Jq;fs;.

%l;Ltyp:
. fhuzpfs;: ukyhdpy; mjpf mstpy; njhOifapy; <LgLk;NghJ ,e;j %l;Ltypfs; Vw;gltha;g;Gs;sJ. taJ Kjph;e;jth;fs; mjpf mstpy; typ > tpiwg;Gj;jd;ik. tPf;fk; kw;Wk; trjpapy;yhjd;ikia czh;thh;fs;.
. epthuzk;: vilia FiwAq;fs; mjd; %yk; cq;fs; %l;LfSf;F mjpf Rikia nfhLf;fhky; ,Uf;fyhk;. ukyhDf;F Kd;gpUe;Nj vspa clw;gapw;rpia vy;yh mtaq;fSf;Fk; nfhLq;fs; mjd; %yk; mit nfhQ;rk; tYg;gLk;.

MNuhf;fpaj;JlDk;> ey;y cly;thFlDk; ,Ug;gJ kpf rpwe;j xd;whFk;. mJ cq;fspd; tzf;f topghLfis kpfTk; vspjhf;fpj; jUk;.