vhÜ ma,Eka lshkafka wef`.a nr tl mdrgu wvq lrk uecsla tlla fkdfjhs''
wdydr ms<sn|j md,khla mj;ajd .ekSug jf.au" jHdhdu iys; Ôú;hla
.ek wfma ys; fhduq fjkafka isrer ;rndre ùfï ksñ;s we;s fjk úg nj ryila fkdfõ'
Tn ksfrda.S njg ;SrKh lsÍug kï YÍrfha nr Tfí Wig iß,k f,iska mj;ajd .ekSu jeo.;a'
;rndre nj .Kkh lrk YÍr ialkaO o¾Ylh ;=< Tn isák ldKaavh ±k .ekSfuka Tng ta
nj ;SrKh lsÍug yelshdj ;sfnkjd'

YÍr ialkaO
o¾Ylh BMI ^ Body Mass Index&
YÍr ialkaO
o¾Ylh ,nd .ekSug Tfí isref¾ nr lsf,da.%Eï j,ska ,nd .kak' Tfí Wi óg¾j,ska ,nd
.kak' isref¾ nr ^lsf,da.%Eï& Wfia j¾.fhka fnokak'Tfí YÍr ialkaO o¾Ylh 23 g jeä kï Tn ;rndre ldKavhg wh;a
fjkjd' 18'5 isg 23 w;r kï Tn ksfrda.s
f,iska isref¾ nr mj;ajd f.k hk ldKavhg wh;a fjkjd' ta jf.au fuu w.h 18'5 g wvq
kï Tn nr wvq ldKavhg wh;a fjkjd'iuyr úg Tfí YÍr ialkaO o¾Ylh ksfrda.S mrdih ;=< ;snqK;a " Tn
isyska isrerla we;s mqoa.,fhla jqk;a
isref¾ fïo m%;sY;h by< w.hl ;sfnkak mq¿jks' wfma isref¾ ;rndre nj /£ ;sfnk
idOl lSmhla ;sfnkjd'tajd kï
·
fïoh
·
c,h
·
udxY fmaYs iy wiaÓ
ta ksid wdydr ms<sn|j md,k ie,eiaula wdrïN lsÍug fmrd;=j isref¾ Wig
iß,k nr" fïo ixhq;sh .ek;a i,ld ne,Su jeo.;a'
Tfí isref¾
fïo ixhq;sh n,d .kafka fldfyduo'''@
Tfí bK m%foaYfha jg m%udKh fi'ñ 100 g jeä kï isref¾ fïo ixhq;sh jeä njg
hï ;yjqrejla ,nd .ekSug mq¿jks'
wms
wkq.ukh wdydr md,k ie,iqï ^ Diet plan & fudkjdo''@
wo yeu fofklau
mdfya hï hï Diet plan wkq.ukh lrkjd' fndfyda fofkla fïjd
wka;¾cd,fhka nd.; lr .kkajd' Diet
plan .ek yeu
fofkla w;ru .ek hï ±Kqula ;sfnkjd'ta jf.au hï Wkkaÿjl=;a olajkjd'
·
intermittent
Diet plan
fï Diet plan wkq.ukh lrk úg meh 16 la ksrdydrj isákjd' Bg
miqj meh wgla wdydr .kakjd' meh 16 la ksrdydrj isák úg wfma isref¾ ;sfnk fïo
oykh fjk nj is;=j;a we;a;gu ta woyi ksj/È keye' weußld tlai;a ckmofha isÿ lrk
,o wOHhkhka u.ska fmkajd fok wkaoug intermittent Diet plan tlla wkq.ukh lsÍfï§ wm is;k wkaoug È.= fõ,djla ksrdydrj
isàfuka iy wod< ld,mrdihl§ kej; jeä mx.=jlska wdydr .ekSu fïoh wvq lr .ekSug
id¾:l l%uhla fkdfjhs'
·
þaleo Diet
plan
þaleo ie,iqu fndfyda úg wkq.ukh lrkafka hqfrdamfha
iy by< uOHu mx;sfha Woúhhs' wdÈ ^fma,sfhdf,d;sl& hq.fha§ iudcfha Ndú;
jqK t<j¿" m,;=re" i;aj fm%daàk" T,sõ f;,a iy weg j¾. jeks
wdydr Tjqkaf. Diet plan fjkqfjka iïnkaO lr .kakjd' kuq;a
fï wdydr md,kh wo ld,hg t;rï .e,fmkafk
keye'tla me;a;lska n,k úg fï ie,iqu iu;=<s; wdydr rgdjla keye' m%dfhda.slj
n,k úg;a idudkH mqoa.,fhl=g fï wdydr md,kh wLKavj lsÍu wmyiqhs'
·
ks¾udxY ^vegetarian & wdydr rgdj
wm w;r isák fndfyda msßila ±ka ks¾udxY ùfï m%jk;djhla ;sfnkjd' ta wd.ñl
lreKq uq,a lrf.k muKla fkdfjhs'uia wdY%s; wdydr j, ;sfnk ji úi ixl,amh uq,a lr
f.k;a fndfyda fofkla ks¾udxYsl wdydr fjkqfjka fhduq fjkjd' ;ukaf.isref¾ meje;au
jf.au wkd.;fha§ fnda fkdjk frda.j,g f.dÿre ùug ;sfnk wjodku wvq lr .ekSfï wruqK
u; fndfyda fofkla ks¾udxY wdydr rgdjla wkq.ukh lrkjd'flfia jqk;a f,dalfha fi!LH
iïmkak wdydr rgdjla f,iska ks¾udxYsl wdydr jeo.;a jqK;a nr wvq lr .ekSug
ks¾udxYsl wdydrj,ska n,mEula we;s fjk nj;a ms<sf.k keye'
ks¾udxY
wdydr ie,iqu;a fldgia follska hqla;hs'
·
lsisu i;aj wdydrhla wkq.ukh fkdlrk msßi WodyrKhla f,i fï wh lsß"
ì;a;r wdydrhg .ekSu mjd m%;slafIam lsÍu'
·
lsß " ì;a;r wdydrhg .kakd w;r uia" ud¿ j,ska iïmQ¾Kfhkau bj;a
ùu'
ks¾udxY wdydr
ie,iqula wkq.ukh lrk mqoa.,hkaf.ka fndfyda fofkla YÍrfha nr wvq lr .ekSu msKssi ks¾udxY fjkjd'
kuq;a Tjqka woyia lrk wkaoñka ks¾udxY ùfukq;a
m%d;syd¾hla f,i YÍrfha nr wvq fjkafka keye' ks¾udxY wddyr u`.ska jqK;a
muKg jvd Yla;sh ^ le,ß & isrerg ,eîu iy tajd oykh fkdjk úg fïo f,iska .nvd
ùfï bvla ;sfnkjd' kuq;a §¾>ld,Skj ks¾udxY wdydr rgdjla ksj/È úÈyg wkq.ukh
lrk mqoa.,hkaf. YÍrfha nr jf.au isref¾ fïo uÜgu hym;a w.hlska mj;ajd .kak
mq¿jks'
·
lsfgda Diet plan iy Atkin Diet plan
fï Diet plan ie,iqfï§ iïmQ¾Kfhkau ldfndyhsâfâ%g wdydr
bj;a lrkjd' ta fjkqjg i;aj fm%daàk muKla wdydr ie,iqu fjkqfjka fhdod .kakjd'
fu;ek§ wms ys;kafka ldfndyhsâfâ%g wvq lssÍu ksid Yla;sh wjYH fj,djg fïo oykh ù
YÍr nr md,kh fjk njhs'kuq;a wdydrhg tl;= lr .kakd fm%daàk fïo f,iska isref¾
.nvd ùfï yelshdjla ;sfnkjd'
·
Fruity diat-fuu wdydr md,k ie,iqfï§ m,;=re
jeäfhka wdydrhg .ekSu'
Fruity diat wdydr ie,iqula wkq.ukh lrk mqoa.,hka
;ukaf.wdydrh iïmQ¾Kfhkau m,;=rej,g iSud lrkjd' kuq;a m,;=rej,ska isrerg wjYH
ish¨u fmdaIH mod¾: ,efnkafka keye' m,;=re jqK;a jeä m%udKhlska wdydrhg .ekSfuka
,efnk Yla;sh iSks fkdoekSu fïo f,iska
isref¾ .nvd fjkjd'
·
wdydr fõ,a u. yeÍu
wms idudkHfhka Èklg wdydr fõ,a ;=kla .ekSug
mqreÿj isákjd' fï wdydr ie,iqfï§ Wfoa fyda rd;s% wdydrh u. yeÍfuka YÍr nr md,kh
lr .ekSug W;aidy lrkjd'kuq;a isÿ lrk ,o m¾fhaIK u`.ska fmkajd fokafk wdydr
fõ,lg mßfNdackh lsÍug jvd u. yßk ,o wdydr fõ,lska miqj jeä m%udKhla wdydrhg
.ekSula isÿ fjkjd' ta ksid wdydr fõ, u. yeÍfuka isref¾ nr wvq lr .ekSu;a t;rï
id¾:l keye'
·
wdydr wdfoaYl Diet plan
fuys§ wvqu
le,ß iys; wdydr ie,iqula ilia lrkjd' idudkH mqoa.,fhl=g Èklg le,ß 2000 la muK
wjYHhs'ta ksid isrerg wjYH le,ß ms<sn|j hï m%udKhlska iSudjka mkjd .kakjd'
fï iSudjka ksid YÍrhg wjYH le,ß Yla;sh mjd fkd,eîu ksid úúO wkaofï fmdaIK
W!k;djhka jf.au YÍr Yla;sh ÿ¾j, ùfï wjodkula mjd we;s fjkak mq¿jks'
·
Low fat Diet
plan fïoh wvq wdydr
muKla .ekSu
fïoh wvq wdydr muKla .ekSug Wkkaÿ fjk mqoa.,hka lsß iy f;,a wdydr ±ä
f,iska wju lrkjd' ta w;ru ldfndyhsâfâ%g jeäfhka wdydrhg .ekSug
Wkkaÿjla olajkjd' ldfndyhsâfâ%g jeä jYfhka wdydrhg .ekSfï§;a ldfndyhsâfâ%g
fj;ska ,efnk Yla;sh fïo úÈyg isref¾ .nvd fjkjd'
ksis
WmfoaYhla ke;s Diet plan ksid wys;lr ;;a;ajhka we;s
fjkak;a mq¿jks'''
·
Diet plan ksid we;s fjk w;=re wdndO;a
;sfnkjd' È.= fõ,djla ksrdydrj isák úg .eiag%hsáia ;;ajfha miqfjk whf.a frda.
;;a;ajh ;j ÿrg;a W;aikak ùug mq¿jks'
· wfma isrerg wjYH .aÆfldaia wdydr u`.ska ,efnkjd' fud<hg ksis f,iska
.aÆfldaia mßjykh fkdjqfkd;a OdrKh iy l,amkd Yla;sh ms<sn| .eg¨ we;s fjkak
mq¿jks' ta ksid wOHdmkh ,nk jhfia isák orejka Diet plan wkq.ukh lsÍfï§ fïjd .ek;a i,ld ne,Su b;d jeo.;a'
· ksfrda.s wdydr fõ,lska wfma isrerg wjYH Yla;sh jf.au úgñka"LKsc ,jK
jeks fmdaIK mod¾:;a ,efnkjd' ksis ud¾f.damfoaYhla fkdue;s wdydr md,k ie,iqï
wkq.ukh lsÍu ksid miqld,Skj fmdaIK W!k;djhka we;s ùu
· kj fhdjqka úfha isák orejkag fï wjêfha§ isrerg ksis fmdaIKhla
fkd,enqfKd;a wkd.;fha§ fmdaIKh ms<sn|j .eg¨ we;s ùug;a mq¿jks'
· udkisl frda. ;;a;ajhka we;s ùu wdydr
ms<sn|j we;s lr md,kh iuyr wjia:dj,§ udkisl frda. ;;a;ajhla olajd j¾Okh ùug
mq¨jks' ±ä fia wdydr md,kh lsÍug fm<fUk udkisl ;;ajhka ksid ;reK orejka w;r Anaroxia jeks frda. ^ udkisl & we;s ùfï wjodkula
;sfnkjd'
nr wvq
fjkafka fldfyduo'''@
fïo wdydr fkd.;a;;a ldfndyhsâfâ%g iy fm%daàka wdydr jeäfhka .ekSu ksid YÍrfha nr jeä fjkak
mq¿jks' ldfndyhsâfâ%g jeä jYfhka wdydrhg .ekSu ksid fïo .nvd ùfï wjodkula
;sfnkjd' fïoh .nvd fjkafka fldfyao''@
·
iu wNHka;rfha fïoh .nvd ùu
·
YÍrfha bkaøshka iy bkaøshka w;r fïoh .nvd ùu
Worfha fïo ;ekam;a jqKdu Worh
fkrd tkak mq¿jks' wlaudj' yDo jia;=jg reêrh imhk kd, wNHka;rfha fïoh ;ekam;a
jqfKd;a wm fkd±Kqj;au wkd.;fha§ yDo frda. ixl=,;djhka jf.au wlaudj wdY%s;j fïoh
;ekam;a ùfuka úúO ixl=,;djhka we;s fjkak mq¿jks'
Diet plan wkq.uk lsÍfuka lsisu m%;sM,hla
ke;so'''@
Diet plan wkq.ukh lsÍfuka m%;sM, fkd,efnkjd hehs lshkak
neye' wdydr ms<sn|j isÿ lrk md,khlska flá ld,Skj isref¾ nr wvq lr .kak
mq¿jks' kuq;a ta meje;au È.= ld,hla r|jd .ekSu wmyiqhs' wdydr md,kh lsÍfuka isref¾
nr wvq ùula jqK;a kej;;a mrK wkaoñka wdydr .ekSug fhduq fjkjd' ta wjia:dfõ§ fmr
;snqKdg;a jvd isref¾ nr jeä fjk ;;ajhla we;s fjkjd' túg kej;;a nr wvq lr .ekSug
wdydr md,kh lrkjd' tf,i isref¾ nr wvq lr .ekSfï W;aidyh wLKavj mj;ajd .ekSu
jf.au wLKavj wkq.ukh lrkak;a wiSrehs'
wms l=uk wdydr md,k ie,iqula wkq.ukh l<;a thska fïoh wvq fjkjd lshk
;yjqrej ,nd .kak neye' iuyr úg udxY fmaYs wvq fjkak mq¿jks' ta jf.au isref¾ c,h
wvq ùu ksid úc,k ;;a;ajhla we;s fjkak mq¿jks'
Diet plan wkq.ukh
lsÍfï§ fujeks ñ:Hdjkag uq,d fjkak tmd''
iuyr
wjia:djkats§ úúO wdydr iy Diet plan wkq.ukh lsÍfuka miq i;s follska
YÍrfha nr wvq fjk njg fmkajk m%j¾Ok jev
igyka .ek úYajdi lrkak tmd'm%d;syd¾hla úÈyg YÍrfha nr wvq lrkak neye'úoHd;aul
ms<s.ekSug wkqj YÍrfha nr wvq lsÍu i;s follg .%Eï 500 la úÈyg ks¾foaY lrkjd'
ta wkqj udihl§ Tfí isref¾ nr fi!LH iïmkakj wvq lrkjd kï lsf,da.%Eï tlla úh
hq;=hs' i;sfhka foflka nr wvq lsßfï
iqkaor l;kaor keye'
úoHq;a udOH
u`.ska ujd fmkajk fyd,sjqâ fnd,sjqâ k¿ ks<shka wkq.ukh lrk Diet plan fyda wdydr Tn wkq.ukh lsÍfuka m%d;sydrhla
f,iska YÍrfha nr wvq fkdfjhs'
zzm¾fhaIK
u`.ska fmkajd we;zz lshk f,an,hg yiq
fjkak tmd' lsisu úÈylg tla m¾fhaIKhlska muKla ksj/È ks.ukhla ,nd .kak neye' ta
fjkqfjka ld, mrdihla ;=< m¾fhaIK .Kkdjla isÿ úh hq;=hs' ta ksid zzm¾fhaIK
u.ska fmkajd we;zzhk ñ:Hdjg;a /jfgkak
tmd'
jdKsc f,dalfha
ujd fmkajk fïo oykh lrk iy isref¾ nr wvq lrk úúO wdydr mßfNdackh lsÍfuka nr wvq
fjkafk keye'tajd m%pdrKhka muKhs'
isref¾ nr wvq
lrk wdydr keye' wdydrj,ska ,efnk m%;sM, Tn ,nd .kakd le,ß Yla;sfha m%udKh u;
/£ ;sfnkjd'
hï wdydr ldKavhla muKla iqúfYaIS lsÍu' WodyrKhla f,i lsõfjd;a .s%ka à ìõfjd;a nr wvq fjkjd' kuq;a .s%ka à
ú;rla fkdfjhs" l¿ f;a jqK;a .=Khs' cmdkfha Ⱦ>dhqI ,eîug tlu fya;=j
.s%ka à muKlau fkdfõ' Tjqkaf. wdydr rgdj" fidahd jeks rks, fnda. "
u;aiH wdydr jeäfhka wdydrhg .ekSu iy YdÍßl ls%hdldß;ajh' ls%hdYS,s Ôjk rgdj hk
yeu fohlau n,mdkjd' ta ksid yß; f;a .=Kodhl nj we;a; kuq;a YÍrfha nr iy fïo
.nvd ùu md,kh lsÍug tlu úl,amh yß; f;a hehs i,lkak tmd'
tfyu kï
l< hq;af;a fudkjdo''@
Tng wdydr
md,kh ms<sn|j hï ie,iqula ^ Diet plan & wkq.ukh wjYH kï ta .ek
iqÿiqlï fmdaIKfõÈfhl=f.ka Wmfoia .kak' Tfí isref¾ Wi" nr" fïo
ixhq;shg wkqj .e,fmk ie,iqula .ek Wmfoia Tng ,efíú'
nd, ld,fha§
mgka okakd mßÈ fi!LH iïmkak Ôú;hla .; lsÍug kï iSks" msá" iy f;,a
wdydrj,ska ÿria ùu b;du jeo.;a'ta ksid flala" ìialÜ" whsialS%ï"
mqäx jeks wdydr yels;dla wvqfjka .kak' tajdfha iSudjka Tngu mkjd .kak mq¿jks'
.eUqre f;f,a nÈk wdydr" fld;a;=" msá ;jrd nÈk frda,aia"
meáia jeks flá lEu wdydrhg .ekSu ksid isrerg fïo .nvd ùfï yelshdj jeähs'
È.=ld,Skj
ksis f,iska YÍr nr mj;ajd .ekSug kï
È.=ld,Skj ksis
f,iska YÍr nr mj;ajd .ekSug kï iu;=,s; wdydr fõ,la ,nd .ekSu jeo.;a ta w;rg
udxY fmaYSka u; nr ,efnk ^resistence traning )jeks jHdhdu u.ska ksis nr jf.au
wkjYH fïoh .nvd ùu md,kh lr .kak mq¿jks'
ta jf.au YdÍßl
jHdhdu wjYHhs' wdydr md,kfhka muKla isref¾ nr wvq lsÍu fyda fïoh oykh lsÍu
l< yels fohla fkdfõ' ta ksid Tfí fi!LH iïmkak wdydr rgdj jf.au jHdhdu iys;
ls%hdYS,S Ôjk rgdfjka Tfí isref¾ fmkqu jf.au ksfrda.S Ôú;hla fjkqfjka wjYH
miqìu b;du myiqfjka i,id .ekSug yelshdj ;sfnkjd' jHdhdu lsÍfï§ Èklg úkdä 15 la
ne`.ska i;shlg úkdä 150 la jHdhdu lsÍu wjYHhs' weú§u b;d fyd| jHdhduhla' fï
fjkqfjka Èklg mshjr 10"000la weú§u wjYH fjkjd' th Tngu .Kkh lr .kak mq¿jks'
Tfí cx.u ÿrl;kfha we;s zAppZ tllska weúÈk mshjr .Kk uek
.ekSug mq¿jks'
tfiakï Tfí
isref¾ nr wvq lr .ekSu ÿIalr ls%hdjla lr .ekSug wjYH keye'iu;=,s; wdydr iu`. ls%hdYS,S Ôjk rgdjla .ek Wkkaÿ ùfuka
kssfrda.S YÍr ialkaO o¾Ylhla mj;ajd .ekSu iy isref¾ fïo .nvd ùu ksid we;s fjk
frda. ixl=,;djhkaf.ka ksoyia Ôú;hla .; lrkak wdYs¾jdoh Tng ,efnkq we;'
jHjydßl
fmdaIKh ms<sn|j
uydpd¾h
f¾Kql is,ajd
Y%S ,xld
jhU úYajúoHd,h
mqkHd
pdkaokSs o is,ajd