wdydr ksjerj f;dard .

ekSu i|yd
u. fmkau'

fi!LH wud;HdxYfha fmdaIK wxYfha

m%ldYkhls'

2010

fmdaIK wxYh
5 jk uy," uyck fi!LH ixlSKh"
wxl 555$5" we,a., udj;" fld<U 05'
rl:k ( 011 2 559250
*elaia ( 011 2 368583

fi!LH wxY ixjrOk jHdmD;sfha iydh

we;sj m, lrk ,'
 fmrjok
mgqk
wdydr yd ksidf.a ksfrda.sNdjh w;r fYaI inkaO;djhla we;'
msgq wxlh wmf.a myiqj ;ld wm .kakd wdydr" ldKav 6 lg f.dkq lr we;' iEu

1
wdydr ldKavhlskau wdydr ,efnk m" ksis m%udKhg" wdydr f;dard
km;d O j.fha wdydr lEug .kak' 1 Nd;d lrk mqoa.,hd hym;a wdydr mqre iys; mqoa.,fhls' hym;a
wdydr mqre" mqo.
a ,hdg ksfrda.S ;hla fukau >dhqI ,eug o fya;=
2
n;a" OdkH" iy ms iys; wdydr klg ;=kajrla idOl f'
lEug .kak' 5
<ore urK" <ud urK" u urK iy mru wdhq ld,h jeks o;a; yd

3
t<j iy m,;=re nyq,j wdydrhg .kak'
4
ud" ;a;r" lrj," uia" msh,s yd wegj.j,ska
tlla fyda lsysmhla km;d wdydrhg .kak'
ii|k l, Y%S ,xldf fi!LH ;;a;ajh f,dalfha wfkl=;a hqKq rgj,a
8 wNsnjd bfhka is' wmf.a ck;dj" by< idlaIr;djh ksid ,nd.;a
oekqu fukau hqKq fi!LH fiajh thg fya;=jls'
14 Y%S ,xldj jir mqrdu Odldr jQ t<j" m,dj." m,;=re" OdkH j.
iy fkdfhl=;a i;a;aj wdydr nyq,j we;s rgla jqjo" wmf.a fmdaIK

5 ls fyda ls wdydr mfNdackh lrkak' 17

;;a;ajh f,dalfha wfkl=;a hqKq rgj,a iu. ii|k l, lsisfia;au
i;=gqh yels ;;a;ajhl ke;'
wfma rf Wmk orejkaf.ka 16'6] la muK wvq Wm;a nr iys; orejka
6
Tnf.a wdydrh i|yd uOHia; fo m%udKhla
mfNdackh lrkak' 18 jk w;r" .NkS wjfha ujf.a j, fmdaIK ;;a;ajh thg m%Odk
f,i n,mdhs' Wm;a nr wvq orejka ukao fmdaIKhg yd fkdfhla f,v

7
iSks" meKsri lEu" Kq iys; wdydr Nd;h frda.j,g f.dre f wjodku jeh'
wvq lrkak' 23 ck jHdma;sh yd fi!LH ilaIKh 2006$07 wkqj" wjqre myg wvq
orejkaf.ka 15] fl ld,Sk ukao fmdaIK ;;a;ajfhka ^lDINdjh&
8 msis c,h jemqr mdkh lrkak' 25 fmf,k w;r iEu orejka yh fofkl=f.ka tla wfhla > ld,Sk ukao
fmdaIKfhka we;sjk Ndjfhka fmf,a' jhi wjqre 15 isg 49 olajd

9 msis wdrlaIdld wdydr wkqNj lrkak' 27

ldka;djka w;r ukao fmdaIKh 16] ls' gka yd Lksc ,jK W!K;do
wm rf nyq,j we;s w;r wekShdj ^hlv W!k;dj& iy gka ta
W!k;dj ta w;r m%Odk fmdaIK .eg f'
10
jHdhdu yd l%shdYS,S u u.ska m%shukdm iy ksfrda.s
isrerla mj;ajd.kak' 31 ukao fmdaIKhg wu;rj md,kfhka f;drj" wdydr .ekSu ksid we;sjk
w fmdaIKho wm w;r ysi Tijka is' jhi wjqre 15-49 olajd ia;%Ska
w;r w nr yd ;rndrej 31] olajd by< ke. we;' jHdhdu yd l%shdYS,S
Ndjfhka f;dr u yd f;,a" ms" iy iSks wlj .ekSu wnr ;;a;aj
i|yd fya;= f'
wnr ;;a;aj wdY%s;j we;sjk hjehdj" yDo frda." wrer mSvkh"
wxY Nd. iy ms<sld jeks frda.j, iS>% jOkhla olakg we;' <ud
hjehdjo ysi Tijka is'
fmdaIKh wdY%s; ish .egj,ska ug we;s tlu u. wm ieufokdu
ksfrda.s wdydr mqre .ek oekqj;a u yd tajdg yqre mqre uhs' f fmd;
u.ska wm Tng bm;a lrk ksjer wdydr mqre u.ska Tnf.a wdydr
rgdj hym;a jkq oelSu wmf.a wruqKh" wfmalaIdjhs'

ii iii
f,aLl uKav,h WmfoaYk jevuqjg iyNd.S jQfjda
ffjoH hQ't't' iurkdhl ffjoH hQ't't' iurkdhl
wOHlaI ^fmdaIK& wOHlaI ^fmdaIK&
fmdaIK wxYh fmdaIK wxYh - fi!LH wud;HdxYh
fi!LH wud;HdxYh
ffjoH fikr;a uy;j
ffjoH pdkaokS ;dk ksfhdacH wOHlaI
jevigyk inkaldrl fmdaIK wxYh - fi!LH wud;HdxYh
fmdaIK wxYh
fi!LH wud;HdxYh ffjoH pdkaokS ;dk
jevigyk inkaldrl
fla''' ijkS yd.,a, fmdaIK wxYh - fi!LH wud;HdxYh
wdydr ;dlaIKfkS
fmdaIK wxYh fYaI{ ffjoH fKqld ch;siai
fi!LH wud;HdxYh m%OdkS
fmdaIK wxYh" ffjoH mfhaIK wdh;kh"
p,ks tia b,x.f.a fi!LH wud;HdxYh
fmdaIKfkS
fmdaIK wxYh ffjoH wexc,d o is,ajd
fi!LH wud;HdxYh fcHIaG lldpdkS
ffjoH mSGh - fld<U
'B' k;d,shd ;%odi
fmdaIKfkS ffjoH mq,dks ,ekfrda,a
fmdaIK wxYh fcHIaG lldpdkS
fi!LH wud;HdxYh ffjoH mSGh - fld<U

p,ks tia b,x.f.a

fmdaIKfkS
fmdaIK wxYh - fi!LH wud;HdxYh
m.Kl iydh
'B' k;d,shd ;%odi
f'' ohdr;ak B'weria l=udr fmdaIKfkS
ie,iq yd jevigyka iyldr ixjOk iyldr fmdaIK wxYh - fi!LH wud;HdxYh
fmdaIK wxYh fmdaIK wxYh fla''' ijkS yd.,a,
fi!LH wud;HdxYh fi!LH wud;HdxYh wdydr ;dlaIKfkS
fmdaIK wxYh - fi!LH wud;HdxYh

iv v
1 km;d O jr.fha wdydr
lEug .kak'
fi!LH imkak wdydr f,la hkq l=ula o@
wdydr u.ska Yrfha l%shdld;ajhg;a" ksis udkisl yd
ldhsl jOkhg;a wjYH fmdaIH mod: ,ef' iEu
wdydrhlu fmdaaIH mod: lsysmhla we;s kuq;a tla
wdydrhl iEu fmdaIH mod:hlau wvx.= jkafka ke;'
tneka km;d O wdydr .ekSfuka Yrhg w;HjYH
iEu fmdaIH mod:hlau ,nd .; yel' fuf,i iEu fmdaIH
mod:hlau wjYH m%udKj,ska wvx.= wdydr f,la"
fi!LH imkak wdydr f,la f,i ykajkq ,nhs'
wdydr ldKav yh iy tys m%Odk ldrhh
tla tla wdydr ldKav" tu ldKavj,g wh;a wdydr
iy tu wdydrj,ska bgqjk m%Odk ldhh my;
oelaf'
1 ldKavh
n;a" l=rlalka" fufka" nvb`.= we;= OdkH"
mdka" mdkams iy iy,a ms wvx.= wdydr iy
w," n;,
ffoksl l%shdjkag wjYH Yla;sh ,ndfohs'

wdydr ldKav yhgu wh;a wdydr .; 2 ldKavh

t<j iy m,dj.
hq;af;a wehs @
gka yd Lksc ,jK ,ndfohs'
fi!LH imkak wdydr f,la ,nd.ekSug wjYH wdydr"
f,vfrda. j,ska wdrlaId lrhs'
wdydr ldKav yhlg fnod we;' tu ksid iEu wdydr
ldKavhlskau wdydr j. km;d lEug .ekSfuka Yrhg
wjYH ishu fmdaIH mod: ,nd.; yel' lsish wdydr 3 ldKavh
ldKavhlg wh;a wdydr fkd.ekSfuka fyda iuyr m,;=re
ldKavj, wdydr muKla jemqr .ekSfuka Tng wjYH gka yd Lksc ,jK ,ndfohs'
iuyr fmdaIH mod: wvqu fyda jeu is f' f,vfrda. j,ska wdrlaId lrhs'
tneka wdydrj, O;ajhla we;s lr
.ekSu yd ksfoaYs; m%udKhka .ekSu
jeo.;ah'

1 2
 4 ldKavh
ud" ;a;r" msh,s yd weg j." rks, fNda."
uia" lrj,
fm%dak ,ndfohs'
Yrh jOkh iy mj;ajd .ekSug wjYH f'
5 ldKavh
ls yd ls wdydr
fm%dak ,ndfohs'
le,aish jeks w;HjYH Lksc ,jK u.ska
wia jOkh lr mj;ajd .ekSug Wmld f'
6 ldKavh
lcq" rglcq" ;," fmd,a" ;, f;,a" fmd,a f;,a"
we;= wydrhg .kakd O f;,a j. wvx.=
wdydr" ud.ka" ng'
Yrhg wjYH Yla;sh ,ndfohs'
Yrh mj;ajd .ekSug yd mjD;a;Sh l%shd
ukdj is lsug wjYH f'
klg wjYH fmdaIH mr: m%udKh mqoa.,hd
wkqj fjkia jkafka flfiao @
klg mqoa.,fhl=g wjYH fmdaIH mod: ,nd .ekSug
tla tla ldKavfhka ,nd.; hq;= wdydr tla tla mqoa.,hd
wkqj fjkia f' f wdydr m%udKh mqoa.,hdf.a jhi"
ia;%S mqreI Ndjh" Tjqka wh;a fN!;sl ldKavh ^<ore"
<ud" fh!jk" .NKS wd& iy ldhsl l%shdld ugu
wkqj wvq je f'
ksrudxY wdydr f,la
ksudxY wdydr muKla Nd;d lrk mqoa.,hka wdydr
f;dard .ekSf fYaIfhka ie,ls,su;a h hq;=h'
ksudxY wdydrj, we;s fm%daka wx. imQK fkdjk
w;r" tajdfha wvx.= le,aish yd hlv Yrhg Wrd
.ekSu idfmalaIj wvqh'
tneka fm%daka wvx.= Ydl wdydr j. lsysmhla Y%j
Nd;d lsfuka yd mmamq" lms" lv, jeks msh,s
wegj." n;a jeks OdkH wdydr iu. Y%j .ekSfuka
fm%daka w.h jelr.; yelsh'
Wod( uqx lsn;a" fndax iy mmamq Y% jHxckhka"
uElr,a yd fidahd Y% jHxckh
hlv yd le,aish wvx.= neka" fidahd" lv,"
lms" uqxweg jeks wegj.o" ;o fld< meye;s
m,d j.o km;du ksudxY wdydrhl wvx.=
h hq;=h'
ls fyda ls wdydr Nd;d lrk ksudxY wdydr
.kakd whg" km;d ls wdydr Nd;h
u.ska Yrhg w;HjYH le,aish yd
fm%daka" gka 12 we;= fmdaIK
jH ,nd.; yelsh'

3 4
 2 n;a" OdkH iy ms iys; wdydr
klg ;=kajrla lEug .kak' ms iys; wdydr .; hq;= m%udKh ;SrKh lrk idOl'
wm .kakd n;a iy ms iys; wdydrj, m%udKh" ksfrda.s
Y%S ,xldf m%Odk wdydrh n;ah' g wu;rj l=rlalka" hla mj;ajd .ekSug b;d jeo.;a idOlhls'
fufka" nvb`.= jeks OdkH j.o fldia" fo,a iy O mqoa.,fhl=f.a"
w, j.o Y%S ,dxlslhkaf.a wdydr w;r jeo.;a ia:dkhla
jk rgdj ^l%shdYS,S Ndjh&
Wiq,hs' f Yla;sh ,nd fok m%Odk wdydr ldKav f'
Wig i,k nr
oekg je< we;s frda.dndO
iy,a ieliSu yd tys fmdaIK .=Kh frda. je<f wjodk ;;a;aj

wegfha lEug .; fkdyels fmd;a;" ie,ls,a,g f.k n;a fyda ms wdydrj, m%udKh ;SrKh l< yel'
bj;a l< g ;o Uqre meye;s ksjqv Yrfha Wig i,k nr wl" tk wnr fyda ;rndre whg oekg
iys; iy,a ,ef' fjd fkdmdysk ,o .kakd n;a iy ms wdydr m%udKh wvqlsu fhda.Hh' hjehdj fyda
iy,a kka ykajk w;r" fuys gka th je<f wjodku we;s wh o" n;a iy ms iys; wdydr m%udKh wvq
" fm%dak yd ;ka;= iys; ksjqv r|d l< hq;=h'
mj;sk neka .=Kh jeh'
Wig i,k nr wvq whg" tk ukao fmdaIKh iys; wh fyda lh
mdysk ,o m%udKh wkqj iy,a wegfha fjfyid jevlrk /lshdj, kshq;= whg yd l%Svdj, ksr; jkakkag
jKh" ;o Uqre meyefha isg ,d Uqre ;udf.a ksisnr mj;ajd.ekSug wjYH ;rug n;a yd ms wdydr je l<
yd frdai meyefha isg iqo olajd fjkia yelsh'
f' fmdaIK .=Kh fu wkqj fjkia f'
;nd .;a miq fldgk ,o iy,a" tk n;a u.ska ,nd .kakd fmdaIKh imQrK lr .ekSu
;nmq iy,aj, fmd;af;a we;s gka" n;aj, wvx.= fkdjk wfkl=;a fmdaIK fldgia
fm%daka iy ;ka;= iy,a wegh ;=<g" ls|d imQK lr.ekSu i|yd n;a wdydrhg
nei we;s ksid tu iy,aj,o fmdaIK .ekSf th m,dj." t<j"
.=Kh jeh' ind iy ;nk ,o lr,a ^rks, fNda.&" wegj.
wfkl=;a iy,a j. mdysk ,o yd,aj,g ^msh,s&" ud" uia fyda ;a;r
jvd .=Kodhlh' iu. wdydrhg .eksu jeo.;ah'
n;a ms`.dfkka ;=fkka folla
n;a" nvb`.=" fufka" l=rlalka jeks muKla n;a h hq;= w;r b;sh
OdkH j. wdydrhg .ekSf tajd by; i|yka l< wdydr j,ska hql;a
rfuka Yrhg ,efnk iSks m%udKH h hq;=h' n;a lEfuka miq iqiq
f.j;aj tljr by< fkdhk w;r" th m,;=rla wkqNjh lsuo" wdydrfha fmdaIK
fika is f' th b;d iqNodhl jk ;;ajh imQK lsug Wo f'
w;r" hjehdj jeks frda.j,ska Tnj
wdrlaId lrhs' wdmam" msgq" frd" bwdmam jeks iy,a msj,ska idok ,o wdydr fyd|
' Yla;s ckl wdydr jk w;r" wdydrfha O;ajh N=l; a s ug bv i,ihs'

5 6
;s= ms iy mdka 3 t<j iy m,;=re nyq,j
wdydrhg .kak'
;s`.= wegfha msg; fmd;af;a gk" fm%dak iy
;ka;= wvx.=j we;s w;r tys uofha ms nyq,j O j.fhka yd O rifhka hq;a t<j yd
we;'
m,;=re jir mqrdu ,nd.; yelsu Y%S ,xldjdiS
Y%S ,xldf we;s mdka iy mdkams wvx.= wdydr wm ,enQ uy`.= odhdohls'
i|yd fhdod.kafka fmdaIl fldgia nyq,j we;s
;s`.= wegfha msgfmd;a; bj;a lrk ,o ms iys;
uofhka idok ,o ;s`.= msh' tu ksid mdka iy t<j yd m,;=re j,ska Yrhg wdrlaIdj ,ndfoa' t<j yd m,;=rej,
;s`.= msj,ska ieliQ wdydr j. wvqfjka mj;sk my; i|yka .=Kdx. ksid tajd km;d wdydrhg .ekSfuka Tng
wdydrhg .ekSu iqiqh' ksfrda.S fmfj;la ,ef'

;s= ms j,ska idok wdydrj, fmdaIK .=Kh

jelr .; yels l%u fudkjdo@ 1 nyq,j we;s gka yd LKsc ,jK u.ska"

;s`.= msj,ska wdydr ms<sfh, lr .ekSf thg W ms" wdgd ms" m%;sYla;slrK moaO;sh fydka mj;ajd .ekSu;a" tu.ska
l=rlalka ms jeks ms j.hla tl;= lr .ekSfuka wdydrfha .=Kd;aul O f,v frda.j,ska wdrlaId f yelshdj;a ,ef'
nj jelr.; yelsh'
ish mjD;a;Sh l%shdjka ksisf,i mj;ajd.ekSug Wo f'
Wod( f;dafia" pmd;s" frd
mdka wdydrhg .ekSf t<j we;= wfkl=;a wdydr ldKav iu. mdka
iS; m%udKhla wdydrhg .ekSfuka wdydrfha .==Kd;aul nj jelr.; 2 wvq le, w.hka iys; wdydr LdKav ksid"
yelsh'
wnr" ;rndrej md,kh lr ksis nr mj;ajd .ekSug Wo f'
msj,ska idok ,o wdydr Kfha rerhg tljr je iSks m%udKhla
uqodyk neka" ms Y% wdydr Nd;fha" tu wdydrfha m%udKh iSud hjehdj" w rer mSvkh" w fldf,iagfrda,a ;;a;aj yd
l< hq;= w;r" wdydrh iu. t<j yd m,;=re wkqNj ta wdY%s; yDo frda. je<f wjodku wvq lrhs'
lsfuka fuu ;;a;ajh u.yrjd.; yel'

7 8
3 nyq,j mj;sk fl yd ;ka;= u.ska" gka ta
nvje,aj, ksis l%shdld;ajh mj;ajd .ekSu u.ska u,noaOh yd dack
h weiaj, fmkSu ukd f,i mj;ajd .ekSug;a"
nvje,a wdY%s; frda. j<lajd .ekSug Wo f' m%f Yrfha ffi,j, jOkh yd likhg;a"
wdydr u.ska Yrhg we;=jk fkdfhl=;a I jH yd ms<sld iu ksfrda.j
S ;nd .ekSug;a"
ldrl j. Yrfhka bj;a lr,Su u.ska ms<sld we;= ksoka.; m%;Y
s la;l
s rK moaO;sfha ukd meje;aug gka ta w;HjYH f'
frda. je<f wjOdku wvq lrhs'
gka ta nyq, wdydr lsysmhla
fldf,iagfrda,a we;= wys;lr f;,a j. Yrhg Wrd .ekSu
;o fld< meye;s - lrmsxpd" uqrex.d fld<" fld<" rdnq fld<"
md,kh lrhs'
m,d j. ler fld<" ks;s" l;=reuqrex.d

4 m%;sTlaisldrl .=Kh u.ska ms<sld we;= fndfyduhla ksoka.; frda. t<j - ler" ly n;," jglald
je<f wjodku wvq lrhs' m,;=re - wU" mefmd,a" ,djq
gka ta yd iS nyq,j wvx.= wdydr m%Njhka jkafkao" t<j yd i;a;aj wdydr - ;a;r ly uoh" ls yd
m,;=reh' rer kd<j, fo ;ekam;a ls wju lsug;a" iuyr ls wdydr" mSl=
ms<sld j. md,khg;a" gka ta yd iS Wmld jk nj kQ;k
mfhaIK u.ska ikd: fldg we;'
fdaf,aag
fndfyda w;a t<j iy m,;=re j,
gka m%fNaohla jk fdaf,ag wvx.= f'
gka iS
ack
fuh iakdhq moaO;sfha ukd jOkhg;a"
hd rer ffi, ksIamdokhg;a"
m%f
wia" o;a yd mglj, ukd jOkh yd meje;aug;a"
;=jd, iqjlr .ekSu we;= m%;sYla;s lrk fYaIfhkau .NkS iufha l=i ;=< jefvk l,,fha" fud<h iy
moaO;sfha l%shdld;ajhka i|yd;a" iakdhq moaO;sfha ukd likhg;a w;HjYH f'
f. .sh ffi, mgl w;a jehdjg;a" ;o fld< meye;s m,d j." m,;=re" weg yd msh,s j.j, f*daf,ag
nyq,j wvx.= f'
hlv wjfYdaIKh je lr .ekSug;a gka iS
w;HjYH f'
wm rf nyq,j we;s fndfyda ;o fld< meye
hlv
gka iS nyq, wdydr lsysmhla
m,dj.j, hlv wvx.=h'
m,;=re - fk,a,s" lcq mqyq,ka" fmar" foys" fodv" kdrx"
i;a;aj wdydrj, wvx.= hlv m%udKhg jvd Ydl wdydrj, wvx.=
mefmd,a" ldurxld" ,sx" kkka we;=
hlv m%udKh wvq w;r" Yrhg wjfYdaIKh lr.ekSf yelshdjo
weUq,a m,;=re j.
idfmalaIj wvqh'
fld< j. - uqrex.d fld<" l;=reuqrex.d"
m%Odk wdydr ff,ka miqj weUq,a m,;=rla wdydrhg .ekSfuka
lxl=ka" f.dajd" rdnqfld<" ;m,d"
iy ksjqk miq fld< ue,aug foys weUq,a tla lsfuka hlv
f.dgqfld< jeks m,d j.
wjfYdaIKh je lr.; yel'
t<j - ;lald,s" ud ia
hlv W!K;djh ksid we;sjk rla; ySk;djh j<lajd
.ekSug" hlv wvx.= wydr .ekSu w;HjYH f'

9 10
 hlv wvx.= wdydr lsysmhla m%;sTlaisldrl
uia - mSl= yd wfkl=;a i;a;aj bkashka"
yrla uia" W!re uia yd wfkl==;a t<j yd m,;=re j, wvx.= iuyr gka yd Lksc ,jK
^Wod( gka ta" iS" B" fif,aksh& m%;sTlaisldrl f,i l%shdlrhs'
uia j.
ud" h<s yd,aueiaika m%;sTlaisldrl hkq Yrfha isjk O ridhksl l%shdj,sj,
yd lrj, ksmojk iuyr ydks odhl wxY= fldgia (Free radicals) kdY l<
yels ix>glhls'
;a;r
ffi, yd ta wdY%s; mglj,g ish yels ydks wju lsug fyda
msh,s yd rks, fnda. - fidahd iy fidahd ksIamdok"
je<elaug m%;sTlaisldrlj,g yelsh'
mmamq" lms" lv," uqxweg
^wxl=r iys;& W` ms<sldj" hjehdj" iy yDohdndO" wxYNd." w rer mSvkh
;o fld< meye - f.dgqfld<" idrK" jeks rer jdyskS wjysr;d iys; frda. fukau weu yd ika
m,d j. ;m,d" rdnqfld<" frda. jeks ksOka.; frda.o" j<lajd,Sf yelshdj fuu
fld<" uqrex.d fld< m%;sTlaisldrl i;=h'

m%;sTlaisldrl nyq, wdydr

t<j - " jngq" ly n;," ;lald,s" jglald"
rdnq" f.dajd" oU," nKavlald" flfi,a uqj
m,;=re - .ia,nq" fo" wkakdis" fodv" meKs
;ka;= flduvq" w,s.egfmar" fmar" wU" f,uka"
wem,a"
fl yd ;ka;= nyq, wdydr lsysmhla fld< j. - l;=reuqrex.d" ;m,d" f.dgqfld<"
uqrex.d fld<
OdkH - ksjqv iys; n;a" nvb`.=" mr mdka"
l=rlalka' OdkH iy msh,s - fkdmdysk ,o iy,a" mmamq" nvb`.="
lv," uqx ^wxl=r iys;&" lms
msh,s fnda. yd rks, - fidahd" mmamq" fndax" uE lr,a" oU,"
lms" lv," uqx f;,a iys; wegj. - lcq" rglcq
t<j - uqrex.d" flfi,auqj" jegfld" mf;da," l= nvq - b`.=re" iqEKq" lrmsxpd" l=re" lrdnq ke
nKavlald" lr," fk w," fldys, yd
;o fld< meye m,d j.
m,;=re - fmar" fo" jq,a" je,a fodv" fn,s"
wU" flfi,a" mefmd,a

11 12

t<j yd m,;=re j, we;s gka j.
wdrlaIdldj Yrhg ,nd.ekSug k tajd
kejqj yd msisj .; hq;=h'
Tnf.a ksjfia f.j;= j.djla mj;ajd .ekSfuka
kejq t<j iy m<;=re Yajdifhka hq;=j
myrKh l< yel'
t<j wuqfjka fyda i,do f,i ms<sfh, lsfuka
tys we;s gka wdrlaId f'
m,;=re hqI mdkhg jvd m,;=re lmd iefklska
wdydrhg .ekSfuka je gka m%udKhla Yrhg
,ef'
klg t<j yd m,;=rej,ska wju jYfhka j.
mylaj;a wdydrhg .ekSu ksfrda.S fmfj;lg
Wmld f'
13
ud" ;a;r" lrj," uia" msh,s yd
4 weg jr.j,ska" tlla fyda lsysmhla
km;d wdydrhg .kak'
ud" ;a;r" uia fukau mmamq" lv," lms" lv,"
uqx weg jeks weg j.o ^msh,s&" fndax" uE" oU,"
fidahd jeks lr,a j.o" ^rks, fNda.&" fm%daka nyq,
wdydr f' Yrfha jOkhg" f. hk mgl kej;
jOkhg fukau Yrfha l%shdjka mj;ajd .ekSug
fm%daka w;HjYH f' wm f,v frda. j,ska wdrlaId
lrk" m%;sYla;slrK moaO;sfha l%shdld;ajhgo"
fm%daka w;HjYH f'
ud
uqyqka jg jQ rgl j;a jk wmg km;d ud wdydrhg
.ekSu w;a mqreoaola fkdf' ud" yd,aueiaika yd lrj,
j, we;af;a ;;a;ajfhka Wiia fm%daka jk w;r" udj,
ys;lr foh Y%j we;s ksid yDo frda. yd fldf,iagfrda,a
u.ska we;s lrk wfkl=;a frda. je<f wjodku wvq lrhs'
Yrfha meje;aug" iakdhq yd fud<fha jOkhg w;HjYH
Tf.d 3 fo w, j. ud f;,aj, wvx.= f' w;HjYH
fo w, we;= fndfyda fmdaIK fldgia udjdf.a fud<fha
we;s neka" ud msiSf imQK udju ta i|yd
fhdod.kak'
yd,a ueiaika yd l=vd ud neo lgq;a iu. lEug .ekSfuka"
Yrfha o;a yd wia jOkhg w;HjYH le,aish wmg
,ef' lrj, , .ekSf wl Kq ouk ,o yd krla jQ
lrj, < .ekSfuka j<lskk a '
uqyq udj, whka nyq,j we;s neka
u;aiHh mfNdackh u.ska whka
W!K;d frda. j<lajhs'
14
 uia wkqNj lsf f;,a iy iu bj;a l< hq;= w;r" uia
;a;r iS; m%udKhla wdydrhg tl;= lr .; hq;=h' yDo frda. yd
rerjdyskS wjysr;d we;s who" uia wkqNjh iSud l< hq;=h'
;a;r j, w;HjYH weuhsfkda w, fndfyduhla wvx.=
neka" ;a;rj, we;s fm%daka wx. imQK fm%daka f,i uia msi .ekSf wl f,i f;,a fh fyda neo.;a uia
ie,fla' wfma rf ;a;r j, < wfkl=;a i;a;aj Nd;hg jvd th ig msi .ekSu" ;eu fyda frdaia lsu
fm%dakj,g jvd f<ka wvq kuq;a" th .=Kj;a nfjka b;d fi!LHhg ys;lrh'
jeh' ;a;rh gka " 12" ta" " B" fla hk gka
wju jYfhka klg tlajrlaj;a uia fyda ud wdydrhg tl;=
j,skao" hlv" le,aish" iskala" whka jeks ,jKj,ska o
lr.; yels k jvd;a iqiqh' fuh ;rul lene,a,la u
fmdfydi;ah'
^.%E 30 - 40 muK& iqiqh'
<uhskag fukau jeyshkag o km;d ;a;rhla wdydrhg
.ekSfuka Yrfha fm%dak wjYH;djh msuid.; yel' yDo
frda." w rer mSvk fyda fldf,iagfrda,a wdY%s; frda.
wjodku we;s yd l%h
s dYS,s fkdjk whg muKla ffjoH Wmfoia msh,s iy rks, fNda.
u; iq uoh muKla wdydrhg .ekSu fyda i;shlg .kakd
lv," lms" uqx weg" mmamq jeks msh,s ^wegj.& j,o"
;a;r m%udKh wvq lsu l< yel' ^i;shg 2 - 3 muK&
fndax" uE" oU," fidahd" jeks rks, fNda.j,o" fm%daka nyq,j
we;' fjd udxY wdydr ;r < wl ke;s kuq;a .=Kh w;ska
fmdfydi;a neka" udxY fjkqjg Nd;d l< yel' ksudxY
uia wdydr .kakd whg fm%daka wjYH;d imqrd .ekSug fuu wdydr
ldKavh Nd;d lsu w;HjYH f' Yrhg w;HjYH
uiaj, we;s fm%dak w.h b;d by<h' fm%dakaj,g wu;rj weuhsfkda w, j,ska iuyrla msh,s weg j. j, wvq jqj;a"
uia" Yrhg Wrd.ekSug myiq wdldrfha hlv" iskala" tu weuhsfkda w, n;aj, wvx.= neka" rks, fNda. yd weg
fldm we;= wfkl=;a Yrhg w;HjYH Lksc ,jK yd j. n;a jeks OdkH j.hla iu`. wdydrhg .ekSfuka
gka 12" ;hka" rhsfndamaf,aka" kshiska jeks gka fm%dakj, ;;a;ajh Wiia f' fm%dakj,g wu;rj wdydr
j,ska fmdfydi;ah' ru myiq lrk ;ka;= j. o" gka j. o ^ iy iS&"
uiaj, we;s ix;Dma; .Kfha fo Yrhg wys;lr jk w;r" le,aish yd hlv o fuu rks, fNda.j, nyq,j wvx.=h'
th yDo frda. fyda rer kd, wjysr;d we;s lrhs' tneka
uiaj, we;s weig fmfkk fo fldgia msiSug fmr bj;a l<
hq;=h'
l=l= uia Y%S ,xldf ckm%sh wdydrhls' wdydrhg .ekSf
l=l= uiaj, yu bj;a lr msi .ekSfuka wkjYH foh bj;a
f'
>ld,Skj uia b;d Yd, m%udKhla wkqNj lsu u.ska
iuyr ms<sld yd yDo frda. je<f wjodkula we;s neka

15 16
 5 ls fyda ls wdydr mfNdackh lrkak'
ls yd wia: fmdaIKh
ls" fhda." uqojmq ls iy ia jeks ls wdydr fmdaIK .=Kfhka
wkQkh' lsj, o;a iy wia jOkhg wjYH jk le,aish iy
f*diamria nyq,j we;s w;r" th msIaGh ^,elafgdaia&" fm%daka iy
gka j,skao ims wdydrhls' ls fhdofha jemqr gka ta
wvx.=j we;' km;d ls mdkh lsu fyda ls Y% wdydr .ekSu
yd ksis jHdhdu iu. l%shdYS,S ;hla .;lsu" wia jOkhg
yd wia Yla;su;a ug Wo f'
klg .; hq;= ls m%udKh fldmuK o@
<uhska" fhdjqka fha miqjk wh yd .NkS ud;djka we;=j iEu
jhia ldKavhlgu wh;a wh" km;d ls re tlla ^,s ,Sg
200& fyda 2 la .ekSu iqiqh' wjqre folg wvq orejkag u ls
b;du iqiq ls j.h jk w;r" Tjqkag kejq ls fyda ms ls
wjYH fkdf' uqojmq ls fyda fhda. fmdaIK .=Kfhka wkQk w;r"
w;=remila f,i fyda m%Odk wdydr f,a w;r" fl wdydr f,la
f,i .ekSug iqiqh'
lsj, wvx.= ix;Dma; foh
lsj, wvx.= ix;Dma; foh jeyshkag t;r ys;lr fkdjk
w;r" fo rys; ls Nd;h jvd;a iqiqh' yDo frda." rerkd,
wjysr;d" w fldf,iagfrda,a ;;a;aj we;s wh fYaIfhka fo
rys; lsj,g fhduqh hq;=h'
kejq ls
kejq ls wdydr f,i .ekSu" msls Nd;hg jvd
iqiqh' kejq lsj, iajdNdl fmdaIH mod:
nyq,j wvx.= w;r" tys lD;su ridhkslhka
wvx.= fkdf'
TiafhdafmdfrdaiSia fyj;a wia ;=kS f
frda.h we;s jkafka >ld,Skj Yrhg
,efnk le,aish m%udKh wvq u
fya;=fjks' ls iy ls wdydr Tnf.a
wdydrhg km;d tl;= lr .ekSfuka
fuu frda.h j<lajd .; yel'
17
6 Tnf.a wdydrh i|yd uOHia; fo m%udKhla
mfNdackh lrkak'
f;,a iy foh Yrhg w;HjYH fmdaIK ix>glhls'
gka ta" " fla" B jeks w;HjYH gka j. Yrhg
Wrd .ekSugo" foh w;HjYHh' foh b;du;a Yla;s
ckl wdydrhla jk w;r th wdydrhg rihla" iqj|la
yd wdydr .ekSug rehla we;s lrhs' foh u.ska ,nd
.kakd Yla;sh" klg .kakd ish wdydr mdkj,ska
30] fkdblauh hq;=h'
wdydr ;=< tys ridhksl iajNdjh wkqj" foh
ix;Dma; iy wix;Dma; foh jYfhka j. folls'
ix;Dma; foh
ix;Dma; f;,a wvx.= wdydr jemqr Nd;h fya;=fjka w
fldf,iagfrda,a ;;a;aj" rer kd< foh u.ska wjysr u ksid we;sjk
yDo frda." w rer mSvkh" wxY Nd. jeks frda. ;;a;aj j,g f.dre
f wjodku je f' tneka ix;Dma; fo wvx.= wdydr Nd;h wju
l< hq;=h'
ix;Dma; fo wvx.= wdydr f,i fhdoh iys;
ls yd fhdoh iys; ls Y% wdydr ^ng" ia&"
fidfiacia" uia" fmaia%" meia" frda,aia jeks
fl wdydr iy iuyr t<j f;,a j.
^fmd,af;,a" *df;,a& yekah yelsh'
fmd,a yd fmd,af;,a
Y%S ,xldf jemqru wdydrhg .kakd fo m%Njh fmd,a yd
fmd,af;,ah' fmd,af;,a yd fmd,aj, we;af;ao ix;Dma; foh
jk w;r" th ridhkslj uOHia: oje,a wdldrfhka msysgd
we;s neka" tu foh Yrh ;=< blaukska oykh
f' tu ksid rer kd< wjysr lsf wjodku" ls
18
iy uia jeks i;a;aj f;,aj, we;s ix;Dma; foj,g jvd wvqh' tkuq w
fldf,iagfrda,a ;;a;aj yd rer kd< wjysr;d we;s whg yd tu frda.
je<f wjodku we;s whg fmd,af;,a fjkqjg" wix;Dma; f;,a"
l,amhla f,i Nd;d lsu iqiqh'
mia fofkl=f.ka hq;a mjq,la klg tla fmd,a f.hla
Nd;d lsfuka foh Nd;d lsu iSud l< yelsh'
fmd,aj, 34] foh o" 3] fm%dak o" 15] msIaGh o wvx.=
f' tneka fmd,als muKla Nd;d lsug jvd fmd,a
Y% wdydr .ekSfuka ^Wod( fmd,a ifnda," frd"
msgq" fmd,a Y% fld< ue,a& fmd,aj, we;s
wfkl=;a fmdaIH mod:hkao ,nd.; yelsh'
wix;Dma; foh
fuh nyq yd tal wix;Dma; f,i j. folls'
1 tal wix;Dma; foh
tal wix;Dma; fo u.ska yDo frda. we;= rer
jdyskS wjysr;d iys; frda. we;sf wjodku wvq
lrhs' tal wix;Dma; fo wvx.= wdydr f,i
w,s.egfmar" lcq uo" rglcq" ;,f;,a" ;,"
fldgx" T,S f;,a" lefkda,d f;,a i|yka l<
yel' fjd km;d wdydrhg tl;= lr.ekSu
fhda.Hh'
2 nyq wix;Dma; foh
rer kd<j, foh ;ekam;au je<elaug yd
rerh le.eiS rerkd< wjysru je<elaf neo .ekSf fuu wys;lr g%dkaia f;,a we;s
yelshdj nyq wix;Dma; foj,g ^Tf.d 3 iy
6& we;' yDohdndO iy wxY Nd. jeks frda.
j<lajk .=Kh we;s ksid fuu fo yoj;g
ys;lr fo f,i ykajhs'
19
wmf.a Yrh f.dv ke.S we;s ffi, mg, ksmougo" f,v
frda.j,ska wdrlaIdj ,ndfok m%;sYla;slrK moaO;sfhys
l%shdld;ajhg o" fuu fo w, j.h w;HjYH f'
<orejka iy <uhskaf.a fud<h iy iakdhq moaO;sfha jOkhg o"
weiaj, fmkSu we;s lsug o" nyq wix;Dma; foh w;HjYH f'
DHA fo w,h
DHA keu;s nyq wix;Dma; fo w,h uls
j, wjYH m%udKhg we;' .NKS yd lsfok
ujreka ud iy ;o fld< meye;s fld< j.
wdydrhg .ekSfuka uls j, we;s DHA m%udKh
jejk w;r" <orejka iy <uhskf a .a fud<h iy
iakdhq moaO;sfha jOkhg o" fmkSu we;s lsug
o" fuh b;d jeo.;a f'
nyq wix;Dma; foh wvx.= wdydr f,i ud"
;," ;,f;,a" fidahdf;,a" iQhldka; f;,a" b`.=
f;,a iy lcq jeks f;,a iys; O wegj. .;
yelsh'
g%dkaia foh
wix;Dma; fo w, wl WIaK;ajhl oykh lsf" fuu fo
ldKavh we;s f' g%dkaia foh u.ska Yrfha wys;lr fldf,iagfrda,a
j. by< f.dia" rer jdyskS wjysr;d we;s u iy yDo frda. we;sf
wjodku je lrhs'
*d f;,a iy t<j f;,a jeks wfkl=;a
wix;Dma; f;,a fhdod wdydr .eUqre f;f,a
f' f ksid fuu t<j f;,a j." wdydr
.eUqre f;f,a neo .ekSug fkd.; hq;=h'
20
tfiau fuu wix;Dma; f;,a nefuka miqj kej;
kej; Nd;d lsf g%dkaia f;,a ugu by< hk
ksid th o fkdl< hq;=h'
fmd,af;,a j, we;af;a ix;Dma; f;,a j.hla jk
neka" th .eUqre f;f,a neug fukau" Nd; l<
f;,a kej; jdrhla Nd;hg iqiqh' fmd,a f;,a
u.ska g%dkaia f;,a we;s f wjodku wvqh'
fmaia%" meia jeks fl ksIamdokj,o" l," 10] la fkdblauh hq;=h'
frda,aia" jeks .eUqre f;f,a nk ,o wdydr j,o"
ial flala iy iuyr ud.ka j. j, o" wl
f,i g%dkaia foh wka;.; neka" tu wdydr .ekSu
iSud l< hq;=h'
fldf,iagfrda,a
fldf,iagfrda,a k foh" Yrfha O
l%shdjkag wjYH jk fo fldgila jk w;r th
Yrh ;=<u ksmojd .; yel' rer jdyskS
wjysr;d iy w fldf,iagfrda,a ;;a;j
a we;s wh
fldf,iagfrda,a wl wdydr iSud l< hq;=h' uia"
;a;r" fhdoh iys; ls" ia" iy biaika jeks
wdydrj, fldf,iagfrda,a nyq,j we;'
ksfrda.S hla Wfoid fo wdydr .; hq;af;a flfiao @
ksfrda.S meje;au Wfoid f;,a iy foh wvx.= wdydr
iSud iys;j iqiq wkqmd;j,ska .ekSu fhda.Hh'
wdydr u.ska ,nd.kakd Yla;sfhka fo jYfhka ,nd .; hq;af;a
15 - 30] w;r m%udKhls' tu ksid ish fo wdydr Nd;h iSud
l< hq;=h'
ix;Dma; fo wdydr u.ska ,nd.kakd Yla;sh uq fo wdydrfhka
ls fhdoh" ng" ia jeks ls fhdoh Y% wdydr" W!re uia iy
wfkla uiaj, we;s fo fldgia" CIKsl wdydr j. wdydrhg
.ekSu iSud l< hq;=h'
w;HjYH nyq wix;Dma; fo iys; wdydr 6 - 10] w;r m%udKhla
^uq fo wdydrj,ska& km;d wdydrhg .kak' ud" ;," ;,f;,a
wdydrhg tl;= lr .ekSfuka fuh ,nd.; yelsh'
by; fo ldKav fol yereKq g b;sh tal wix;Dma; .Kfha
foj,ska ,nd.ekSu fhda.Hh' w,sfmar" lcquo" rglcq" ;, yd
fldgx jeks Y%S ,dxlSh wdydrj, fuu fo j.h wvx.=h'
g%dkaia foh keu;s b;d wys;lr fo fldgia wvx.= wdydr .ekSu
wju l< hq;=h'
km;d jHdhdu lsu yd l%shdYS,S fmfj;la .; lsu u.ska"
wkjYH fo fldgia oykh lsug bv i,ikak'

Y%S ,dxlslhskaf.a wdydr mfNdack rgdj

ie,lSf" wdydr msiSu i|yd wl f,i f;,a
Nd;h;a" f;,a wl laIKsl wdydr Nd;h;a"
ksjfia ms<sfh, l< wdydrj,g jvd msg
wjkay,aj, wdydrj,g je rel;ajhla
oelau;a iS>% f,i je we;' f ksid
;rndrej" hjehdj" yd yDo frda. we;s f
wjodku je we;'

21 22
 7 iSks" meKsri leu" Kq iy Kq iys;
wdydr Nd;h wvq lrkak'
iSks
wl iSks iys; wdydr fudkjdo @
Y%S ,dxlslhka iSks iy meKsri lEuj,g ;on, leue;a;la olajhs'
iSks fh f;a yd fldams mdkh lsu wmf.a mqreoaols' lD;su u j.
fyda iSks fh fnda;,a l< m<;=re hqI" whsial%S" flala" ial yd
fpdl, j. tfukau O fgd*s iy leka j.j,o wl iSks
m%udKhla wka;.;j we;' wl iSks iys; fuu wdydr km;d
Nd;h iqiq ke;'
iSks wl wdydr r>ld,Sk .ekSu ksid isjk wys;lr
n,mE fudkjdo@
iSks fyda iSks wl wdydr .ekSfuka" tlajru rerfha iSks ugu
Yd, f,i by< hdu is f' > ld,Skj iSks wl wdydr
.ekSf ks;r by< hk rerfha iSks ugu u.ska w.akHdYfha
we;s ffi, w W;af;ackh lr kdY lr ouhs' fuh hjehd
frda.hg u. mdohs'
iSks iys; wdydr > ld,Skj .ekSu ksid Yla;s w;sla;hla
Yrh ;=<g tlajk w;r" fuys m%;M
s ,hla f,i ;rndrejo" tu.ska
hjehdjo" w rer mSvkh yd ms<sld jeks fndfydauhla
frda.j,g we;s wjodku o je f'
o;a rdhdu
iSks mfNdackh iy o;a rdhdu w;r Rcq inkaO;djhla we;'
n;a" w," n;," OdkH" jeks ms iys; wdydrj, we;s iSks" m,;=re
yd kejq lsj, we;s iSks" o;a rdhdu flfrys n,mEula fkdlrk
w;r" iSks lD;suj tl;= l< wdydr ksid o;a rdhdu is f'
iSks Nd;h wju lr.; yelafla flfiao @
iSks fyda iSks fh wdydr Nd;h wju lsfuka yd m,;=re yd
t<j jeks iajNdl wdydr j, we;s rihg j yqre lr .ekSfuka
fuu wjodk ;;a;aj u. yrjd .; yelsh'
23
Kq
lD;su Kq Nd;h wjYH jkafkao @
Y%S ,dxlslhka wdydr ri lsug Kq fhdod .kakd w;r" Kq u.ska
Yrhg fidah k Lksc ,jKh ,ef' tfkod .kakd iajNdl
wdydrj, Yrhg wjYH m%udKhg fidah ,jKh wvx.= ksid
lD;su Kq Nd;h wjYH ke;' tfy;a klg f;a yekaola
^.%E 5l& muK Kq m%udKhla wdydrhg tlalr .ekSug mqjk'
Kq Nd;h iSud l< hq;af;a wehs @
Kq yd w rer mSvkh w;r Rcq inkaO;djhla mj;sk neka
Kq Nd;h iSud l< hq;=h' tfukau w rer mSvkfhka fmf,k
whg Kq Nd;h" b;du;a iSud iys; h hq;= w;r" fmdgEish
wvx.= t<j" m,;=re wdydrhg tla lr .ekSu u.ska Kqj,
n,mEu ;j rg;a wju lr .; yel'
Kq wl wdydr fudkjdo @
wm fj<|fmdf,ys olakg ,efnk ms ieliq lrk ,o O
wdydr j.j, iaflda;=" laIKsl kQ,ia" fidaia" wpdre" pks"
ng" fidfiacia" fnda,aia" fmaia% yd iqmalegj, Kq wlh'
lrj," yd,aueiaika Kq fhdod l,a;nd.kakd ksid tajd ms<sfh,
lsf Kq bj;a lsug" msiSug fmr WKq j;=f iaj,am f,djla
;nd fidaod.ekSu fhda.Hh'
Kq Nd;h wvq lsug
my; mshjr wkq.uk lrkak'
1.
lEu msi .ekSug fhdod.kakd Kq m%udKh l%ufhka wvq lrkak'
2. ri je lsug wfkl=;a l= nvq fhdod.kak'
3. wjkay,aj,ska wdydr .ekSu fjkqjg Kq wvqfjka fhdod ksjfia
ms<sfh, lrk wdydr wkqNjhg mqre jkak'
4. msieliq lrk ,o wdydr wkqNjh iSud lrkak'
5. wjkay,aj,ska wkqNj lrk fl wdydr
iSud lrkak'
24
8 msis c,h jemqr mdkh lrkak'
wmf.a Yrfha ;=fkka follg;a jvd je m%udKhla
we;af;a c,hhs' Yrh ;=< isjk O mjD;a;Sh
l%shdj,s i|yd c,h w;HdjYH idOlhls'
c,h mdkh l< hq;af;a wehs@
WKq lr ksjd.;a c,h mdkhg iqiq w;r" klg wjYH c,
m%udKh oji mqrd iudkj fn hd hq;=hs' tk c,h mdkh
lsug msmdih oefkk ;=re ish hq;= ke;' Y%S ,xldj >u
l,dmSh rgla jk ksid Yrfhka c,h msgu jeh' tfukau
uq;%d moaO;sh wdY%s; frda. je<f wjodku wvq lsug" c,h
klg wjYH m%udKh mdkh lsu jeo.;ah' klg tla
mqoa.,fhl= c,h ,Sg 1'5 -2'0 ^re 7-8& olajd m%udKhla
mdkh l< hq;= w;r" Yrfha nr wkqj mdkh l< hq;= hr
m%udKh fjkia f'
c,h msis lsu
c,h O l%uj,ska wm;% f' nelahd" mrfmdaIs;hka" lD;su u j.
ffjri jeks frda.ldrl ksido" lDkdYl" ldl wmjH"
nerf,day" khsf%g yd *af,darhsv jeks ridhksl jHho fuhg
fya;= f' c,h msis lsu i|yd fydka c,h WKq lr kgjd
.; hq;= w;r" tu.ska frda. we;s lrk ka kdY jk w;r"
c,fha mj;sk ;djld,sl lk;djh wvq lr .ekSug mqjk'
tfy;a c,hg tl;= jQ ridhksl jH bj;a lsug fuh t;r
iqiq l%uhla fkdjkq we;' tfukau c,fhys *af,darhsv wl
m%foaYj, j;a jk wh c,h msis lsu i|yd c, imdok
yd c,dmjyk uKav,h u.ska fYaIfhka fuu ldhh i|yd
ksIamdokh lrk ,o fyda Y%S ,xld oka; ffjoH ix.uh u.ska
ksfoaYs; .Dyia: j;=r fmrKh Nd;d l< hq;=h'
25
f;a yd fldams
f;a iy fldams Y%S ,dxlslhka w;r m%p,s; W;af;acl
mdk f' f;a j, wvx.= m%;sTlaisldrl iys;
*af,ajfkdhsv u.ska rer.; fldf,iagfrda,a
m%udKh md,kh lrk w;r" rer mSvkh flfrys
we;s lrk ne,mEu u.ska yDo frda. we;s lsf
wjodku wvq lrhs' tfy;a f;a j, wvx.= gekska jeks
ix>gl u.ska wdydrfha we;s hlv wjfYdaIKh
j<lajk neka" wdydr .ekSug fmr fyda miq meh
folla muK hk f;la f;a mdkh lsu iqiq fkdjkq
we;' ks;r fldams mdkh iqiq fkdjk w;r" th rer
mSvkh je ug yd yDo iamkaokfha widudkH;d
we;s ug fya;= h yelsh'
iajNdl mdk j.
;e,s" l=rend jeks iajNdl mdk j. o" fn,su,a"
rKjrd" bruqiq yd fld< le| jeks T!Ih mdk j.
o" Yrhg ys;lr w;r" tu.ska Yrhg wjYH Lksc
,jK yd T!Ih .=Kh o ,ef'
lD;su isis,a u yd lD;su m<;=re hqI fndfyduhla
iSksj,ska ms we;' ;jo fuu lD;su u j. ms<fh,
lrkq ,nkafka l,a;nd .ekSug fhdok ridhk jH"
jK ldrl" rildrl yd iqj|ldrl Nd; lrks'
fuu ridhksl jH wdid;al;djh" weu" y;sh"
mSki yd ms<sld jeks frda. ;;ajhka we;s ug fya;=
h yelsh' ;jo" flda,d jeks u j. o;aj,
tku,hg ydks lrk w;r" fujeks ril< uj,g
l=vd orejka mqre u ksid m%Odk wdydr f,a
u.yeu ksid jOkfha .eg u;=h yelsh'
26
 9
msis wdrlaIdld wdydr wkqNj lrkak'
wmf.a ixlSK jk rgdj;a iu. kejq wdydr ims
im%odhdkql+, wdydr rgdfjka neyerj" wm wjkay,aj,
ms<sfh, l< lEu" laIKsl lEu fyda" ilia l< lEu
Nd;hg l%ufhka yqrefjka mj;S' fuu lEu wm;%
f wjodku" ksjfia ms<sfh, l< wdydrj,g jvd b;d
jeh'
wdydr wm;%jk O l%u fudkjdo @
nelahd" ffjri yd O ,Sr j. we;= fkdfhl=;a laIq ka u.ska o" u;aiH wdydr blauKska krla f yelshdj we;s ksid"
wdydr ms<sfh, lsf Y% jk O wys;lr jH ksid o" wdydr
ksIamdokfha wdydrhg tl;= lrk O jH ksid o" wdydr wm;%u fyda
wdydrhg kqiqiq u is f' f,day Ndck Nd;h" tu Ndckj, weUq,a iys;
wdydr msiSu yd j.djkag fhdok lD kdYl Yr .; u ksid jl=.vqj,g
wys;lr n,mE we;s f'
g wu;rj wdydr ksIamdokfha ksIamdolhska yd fjf<kaoka iska is lrk
O wl%l;d ksid wdydr wm;% f' ud krlau je<elau i|yd
f*dau,Ska tl;= lsu" Nd;hg kqiqiq jKl iuyr wdydrj,g tl;= lsu"
wdydr ri .ekau i|yd ielka jeks rildrl fhdod .ekSu" lyl=vq iu.
oyhshd l=vq Y%lsu yd kejq lsj, >K;ajh jelsu i|yd hqhd tl;=
lsu jeks l%shd bka iuyrls'
27
t<j iy m,;=re
Tnf.a f.j;af;ka kejq t<j yd m,;=re ,nd.;
yelsk th jvd wdrlaIdldh' yels iEu gu kejq
t<j iy m<;=re muKla , .kak'
wdydr ms<sfh, lsug fmr t<j iy m,d j.
lsysm jrla" fydka c,h fhdod fidaod msis l< hq;=
w;r" tu.ska Ic yd ridhksl jH bj;a f'
m,;=re lEug fmr inka fhdod fydka fidaod .ekSu
yd iqiq m<;=rej, msg fmd;a; bj;a lr wdydrhg
.ekSu iqiqh'
ud
w;a ud muKla , .; hq;=hs' udjdf.a weia
fnd| fuka f;drj meye,sj" ma;su;aj ;sh hq;=
w;r" fldrfmd;= iy iu ma;su;a iajNdjfhka hq;=
h hq;h= ' udjdf.a isrer we`.s,f
a ,ka tf we;=<g
tula fkdue;sj ;o .;shlska hqla; h hq;=h'
udjdf.a lru,a ma;su;a r;= meyefhka hqla; u
iy ud lemSfuka miq" ui r;= meyehg fmfka k
tu.ska w;a ud ykd.; yelsh'
uia
ma;su;a r;= fyda frdai meyefhka hq;= w;ska we,a g
,siaik fyda fij, iajNdjhla fkdue;s uia muKla
wdydrhg iqiqh' YS;rlK ;=< uia .= l,la ;enQ
g uia h<S" YS; ms<siaiq we;sh yel' tjeks uia
wdydrhg kqiqiqh'
;a;r
;a;r iu. Y% ie,afudfk,a,d jeks wys;lr
frda. ldrl Yrhg we;= ug bv we;s neka
Nd;hg fmr ;a;r wdydrhg iqiqoehs mlaId l<
hq;=h' l=l= wiQ ;ej we;s ;a;r fyda we;s
;a;r , .ekSfuka j<lskak' ;a;r ug fmr
28
inka fhdod fydka fidaokak' j;=r Ndckhl neiaijQ
g krla jQ ;a;r Wv u;=f' ;a;r jD; l< g
ishq .kaOhla fyda meyeh fjkiaula ;snqKfyd;a
tjeks ;a;r Nd;hg iqiq ke;' ;a;r fydka
;nd fyda neo .ekSfuka miq wdydrhg tlalr .ekSu
wdrlaIdldh' wuq ;a;r fyda ndf.g ;enQ ;a;r
u.ska frda. je<f wjodkula we;'
ls
ls blaukska krla f wjodku we;s wdydrhls'
kejq ls fydka WKq lr kgjd mdkh l< hq;=hs'
ls fyda ls wdydr < .ekSf ksIamd; kh yd
l,a bl=;af kh .ek ie,sls,su;a h hq;=h'
mdiaplrKh lrk ,o ls yd fhda. we;= ls
wdydr < .ekSug fmr" tajd YS;lrKhl .nvd lr
;sfoehs ie,ls,su;a h hq;=h'
mdiaplrKh l< ls k y;rla muKla
YS;lrKhl ;nd.; yels w;r" jdKqyrKh l<
ls udi yhla YS;lrKhl .nvd fkdfldg
l,a;nd.; yelsh' tfy;a jdKqyrKh l< ls
jD; l< jydu YS;lrKhl ;eh hq;=h'
OdkH yd weg j.
wm wdydrhg .kakd O OdkH j.j, mqia yd ,Sr
jeu ksid O I jH tu wdydrhg tl;= f' lcq"
nvb`.=" rglcq" ia iy fmd,a ^fldmamrd& j,
jefjk mqia j. ksid Yrhg wys;lr
we*af,dafgdlaik
S a jeks I j. tl;= f' fuh ms<l
ldrlhls' OdkH yd lcq j. < .ekSf wjmeye
.ekqkq fyda rih fjkia jQ tajd < .ekSfuka
j<lskak'
weiqre lrk ,o wdydr
ka lrk ,o wdydr jH < .ekSug fmr weiqreu
fkd;ek" u, fkdnekq" msulg ,lafkdjQ yd
isre rys; weiqreula oehs ie,ls,su;a h hq;=h'
;jo" mel lrk ,o wdydrj, uqdj we;s oehs
29
ie,ls,su;a h hq;=h' tjeks wdydr Nd;hg iqiq
ke;' tfukau l,a bl=;af kh .ek b;du;a
ie,ls,su;a h hq;=h'
E wxlh
msieliq lrk ,o wdydrj,g tl;= lrkq ,nk
l,a;nd.ekSu i|yd fhdok ,o ridhksl jH" tk
wdydr l,a;nd.ekSf jH" jK ldrl" rildrl"
iqj|ldrl" wdydr weiqref i|yka lr we;s oehs
fukau tajdg wkqu; E wxlh i|yka lr we;s oehs
ie,ls,su;a jkak'
wdydr msiSu
wdydr msiSug fmr nka fydka fidaod h<d .ekSu
jeo.;ah' fuu nka ue nka k jvd;a iqiqh'
tfukau uia" ud lemSug fhdod .kakd msysh inka
fhdod msis lsfuka miqj t<j" m,;=re lemSug
Nd;d l< hq;=h' msiQ wdydrh fnug fjkuu ye
Nd;d lsu jeo.;a jk w;r" wdydr msiSug fmr"
wdydr wkqNjhg fmr yd jeisls<s Nd;fhka miq yd
l=vd <uhskag wdydr leug fmr inka fhdod fydka
w;a fidaod.; hq;=h'
wdydr msiSf tys wvx.= Ic kdY jk neka
fYaIfhka uia" ud" ;a;r fydka msi .ekSu
jeo.;ah' msiQ wdydr meh folla we;=<; wdydrhg
.; hq;= w;r" miqj wdydr .ekSug woyia lrhs k
YS;lrKhl .nvd lr kej; wdydrhg .ekSf
fydka r;a lr .ekSu fhda.Hh'
s d
wdydr iqrCIs;j ;eh yels WKqiq mrdih
l=ulao @
wdydrfha frda.ldrl Ic jeu j<lajd .ekSug
fi'f.%a' wxYl 5 my< WIaK;ajhl .nvd lsu fyda
fi'f.%a' wxYl 70 l by< WIaK;ajfha msi .ekSu
jeo.;a f'
30
10 jHdhdu yd l%shdYS,S u u.ska m%sh ukdm iy
ksfrda.s isrerla mj;ajd.kak'
mqo.
a ,fhl= lsk jhia ldKavhl jqjo" Tyqf.a fyda
wehf.a fi!LH yd fmdaIK ;;a;j
a h ;SrKh lsug"
Yrfha nr" b;du jeo.;a idOlhls'
Wig i,k ksh; nr mj;ajd .ekSug fmdaIHodhs
wdydr mdk ksis m%udKhg .ekSu;a km;d Ydl
l%h
s dldrlj, fhu;a l< hq;=h'
Yr ialkaO orYlh
mqoa.,fhl=f.a Wig i,k ksh; nr m%udKh ;SrKh
lsf kq oKav BMI w.h fyj;a Yr ialkaO orYlh
kka yekaf' BMI w.h ;SrKh lsug mqoa.,fhl=f.a
nr ^ls'.%E& Tyqf.a Wfiys j.fhka ^g j,ska& fnh
hq;=h'
BMI w.h Yrfha nr ^ls'.%E j,ska&
=
^Yr ialkaO oYlh& Wi x Wi ^g j,ska&
P
iqiq nr ( BMI w.h 18'5 - 25 w;r
ksfrda.s mqoa.,fhl=f.a tk Wig i,k Yr nr
we;s wfhl=f.a w.h by; mrdih ;=< ;sh hq;=h'
wvq nr ( BMI w.h 18'5 g wvq
x a ,fhl=f.a BMI w.h 18'5 g jvd wvqk
mqo.
Tyq fyda weh wvq nr fyj;a ukao fmdaIK
;;a;j a hlska fmf,a' ukao fmdaIKh we;s
mqo.a ,hkag wekShdj we;= gka yd
Lksc ,jK W!K;d frda. we;s f
wjodkuo" O wdidok frda.j,g f.dre
f wjodkuo jeh'
31
x
x
w nr ( BMI w.h 25 - 30 w;r
;rndre ( BMI w.h 30 g je
BMI w.h 25 g je jQ g wnr fyda ;rndre .Khg jef' Yr nr
je whg yDo frda." hjehdj" w fldf,iagfrda,a ;;a;ajh" w
rer mSvkh we;= rer kd< wjysr;d frda. je<f wjodku b;d
jeh'
bK jg m%udKh (WAIST CIRCUMFERENCE)
mqoa.,fhl=f.a bK jg m%udKh;a ^n| jgd we;s
fo m%udKh& tu mqoa.,hdf.a hjehdj" yDo
frda. yd rer kd< wjysr;d frda. je<f
wjodkula w;r oe inkaOhla mj;sk nj
fidhdf.k we;'
tu frda. i|yd wvq wjodkula we;s ksfrda.s
ldka;djlf.a ^wdishdkq& bKjg m%udKh w`.,a 31g
^fi'' 79 g& jvd wvq h hq;= w;r" mqreIfhl=f.a
th w`.,a 35 ^fi'' 89g& jvd wvqh hq;=h'
by; iSudjkag Tfnka bK jg m%udKh iys;
whg ffjoH Wmfoia u; wdydr md,kh iy ksis
jHdhdu u.ska wjodku wju lr.; yelsh'
Tn Rcqj isg.;a g" wjidk b, wegh iy Wl=,a
wegh w;r y ueka jQ nf|a jgm%udKh" bfKa
jgm%udKh f' fuh fndfyda mqo.
a ,fhkaf.a kdNsh
yryd .uka lrhs'
<ud fi!LH jrOk igyk
Wmf;a isg jhi wjqre 5 olajd orejkaf.a
jOkh uek ne,Su i|yd <ud fi!LH jOk
igyk Nd;d lrk w;r" <ud ud;D idhk u.ska
fuh is lrhs'
32

jHdhdu yd Ydl l%shd
jeys jhi ^wjqre 18 -65&
Yrh ksfrda.Sj" ksis nka mj;ajd .ekSu
i|yd jeysfhl= klg meh nd.h ne.ska
i;shlg k myla jHdhduhl fyda lh
fjfyid lrk ldhhl ksr; h hq;=h'
tfiau wju jYfhka i;shlg k folla
udxY fmaISka jOkh lrk jHdhduhl ksr;
h hq;=h'
f.fhka weu" u" msyskSu" nhsisl,a
meu fyda t,af,a" fjd,sfnda,a" oe,amka"
nekagka hkd O l%Svdj, ksr; u
fukau w;= .Eu" f.j;= j.dj" f.j;= msis
lsu" fyakaj, iy l=Uqrej, jev we;= ish
foa jHdhdu fyda lh fjfyid islrk
ldhhka f'
<ud yd fhdjqka h ^wjqre 5 - 18 olajd&
<uhska yd fhdjqka fha orejka wju jYfhka
klg meh tlla Ydl l%shdldrlul fyda
jHdhduhl ksr; h hq;=h'
fuu jHdhdu uOHia; l%shdYS,s yd f.j;a
jHdhdu h hq;=h' Wod(- u" Wi yd r
mekSu" mekSu" ljfm;a; $ h.=,sh is
lsu jeks u,, yd cjk msh l%Svd" msyskSu"
l%sl" mdmka" fjd,sfnda,a yd oe,amka jeks
iduqysl fyda lKavdh l%shdh'
33
.rNkS yd ls fok ujreka
fjk;a fi!LHuh .egjla fkdue;s .NKS yd ls
fok ujreka i|yd yels iEu klu iqmr
q e ffoksl
l%shdldrl j, fhfuka iy wju jYfhka meh
Nd.hla ffjoH Wmfoia u; iqiq jHdhdu lsu
fhda.H f' fYaIfhka fuh .NKS iufha ish
yels wkjYH nr je md,khg;a" m%iQ;sh myiq
lsug;a Wo f'
Ydl ls%hdldrl fyda jHdhdu
Ydl fi!LHhg n,mdkafka flfia o @
Ydl l%shdldrl fyda jHdhdu u.ska Tf Ydl
uia ms`vq yd fYaIfhka yDo fmaIs Yla;su;a lrk
w;ru" iEu Yr wjhjhlgu fyd| rer iemhqula
,nd fohs' Ydl l%shd yd jHdhdu udkisl m%fndaOh
we;s lrk w;r" udkisl wd;;sh re lr,Sugo" Wo
f' wdydr mdk u.ska Yrhg ,nd .kakd le,
m%udKhg iu.dj jHdhdu fyda Ydl l%shdldrl
lsu u.ska Tf Yr nr ;=,kh lsug yeu gu
W;aiy .; hq;=h' Ydl l%shdldrlula tl .g l<
fkdyels k th ks;a;= 10 fyda 15 fldgia f,i
fjkalr is l< hq;=h'
wdydr iy nr ;=,kh
wnr we;s wh Yr nr wvq lr .ekSf"
m%Odk wdydr f,la imQKfhkau
u.yeu fkdl< hq;=h' tfukau nr wvq
lr .ekSf i;shlg Wmu f,i .%E
500 ;a ls' .%E 1 la w;r m%udKhlska nr
wvq lr .ekSu fi!LHhg ys;lr ksfoaYh
f'
Wig i,k nr wvq wh" .kakd wdydr m%udKh je l< hq;=hs' fuys
Yla;sckl yd fm%dak nyq, wdydr jemqr .; hq;= w;ru" idudkH m ;u
ffoksl l%shdldrlj, fhh hq;=h'
klg .kakd ish wdydr" mdk m%Odk wdydr f,a ;=kg yd fmdaIHodhs fl
wdydr f,a follg isud lsug;a" wdydr f,a w;r" ld, mr;rhla ;nd
.ekSu;a ksfrda.s fi!LH imkak fmfj;lg Wmld f'
34
igyka

35