නවලිය - වසර 38 ක් ශ්‍රී ලංකික බුද්ධිමත් කාන්තාවන්ගේ තෝරා ගැනීම

සුව පියස

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

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

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