Food & Nutrition

yeuodu msms[a[d lEfjd;a yeuodu ksfrda.Sj bkak mq¿jka

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msms[a[d
úi,a fmdaIKSh .=Khla” Tiqjla jka frda. uev,k yelshdjla we;s Tiqj

msms[a[d – fmdaIKSh jYfhka we;s .=Kh yd frda. u¾Okfhys,d tys we;s l%shdldß;ajh i<lk l< thg ;sìh hq;= kshñ; ia:dkh iQmfõofhys ie,fikafka ke;’ fï jákd wdydrh .ek we;s fkdoeKqj;alu Bg fya;=jhs’


msms[a[d j, kscìu f,i ie<flkafka W;=re bkaoshdjhs’ f,dj jeäfhkau j.d lrk t<j¿j ;lald,sh’ f.dajd yd ÆKq ms<sfj,ska fojk yd f;jk ia:dk j,g m;a fj;aoS msms[a[d f,dj iq,n;djfhka isjQjk ia:dkh orK t<j¿j njg m;aù ;sfí’  msms[a[d j,g ,eî we;s úoHd;aul kduh  Cucumis Sativus hkakhs’ Cucurbiticeae kue;s cSj úoHd;aul mjq,g wh;a msms[a[d iqmsß wdydrhla f,i c.;a ;,fha ms<s.ekSug ,lajk wdydrhls’


msms[a[d le,ßl w.h wvq wdydrhla jYfhka ie<fla’ tla msms[a[d fldamamhl we;af;a le,ß 15la muKs’ tfyhskau YÍrh ia:q, Ndjhg m;a lrjk wdydr w;r msms[a[d wk.s úl,amhls’ A, B1, B6, C, D yd K hk úgñk j,ska idr msms[a[d j, le,aishï” fmdgEishï yd ue.akSishï hk LKsco f*daf,aÜ fkdfyd;a f*da,sla wï,ho iq,nj ;sfí’


wm oeka fï jákd t<j¿j i;= fmdaIKSh yd frda. ksjdrK jákdlï úuiqug ,la lruq’


msms[a[d Tfí isrer ic,kh lrhs
msms[a[d j, wka;¾.;fhka ishhg 96lau c,hhs’ Tn c,h ùÿrejla mdkh lrkjdg jvd msms[a[d lene,a,la lEu jvd m%fhdackj;a fjhs’ ukao” kslïu kslï c,hg jvd msms[a[d lene,af,a buy;a jQ fmdaIKSh jákdlulao ;sfnk fyhsks’ msms[a[d ksielfhkau isrer ic,kh lrhs’ mqreoaola jYfhka msms[a[d wkqNj lrkafka kï Tfí isrer yd iu úh<s njg m;a jkafka ke;’ fï ksidfjkau YÍrfha WIaK;aj hduk l%shdj,shg msms[a[d j,ska fkduo msgqjy,la ,efnhs’ tfiau YÍrfhka wys;lr OQ,l” úIøjH bj;a lsÍugo msms[a[d WmldÍ jkafkah’


ms<sld u¾Ok rishk wvx.=h

  • pinoresinol
  • lariciresinol 
  • secoisolariciresinol 
msms[a[d j, we;s il%Sh ms<sld kdYl ridhk jYfhka y÷kdf.k ;sfí’ fïjdfha we;s jeo.;alu l=ulao @ wmg uy;a ;¾ckhla we;s lrk ms<sld úfYaI rdYshlau uev,Sug fï ridhk iu;ah’ tfia u¾Okh jk ms<sld w;r .¾NdI” äïnfldaI” mshhqre yd mqriaÓ;s ms<sld úfYAIs;h’


reêr mSvkh md,kh lrkak;a  msms[a[d iu;a
ue.akSishï” fmdgEishï yd ;ka;= j,ska msms[a[d idrhs’ fï ish,a, i;= idOKSh ,laIKhla jkafka reêr mSvkh ys;lr w.h mrdihl mj;ajd .ekSug tajd WmldÍ ùuhs’ úfYaI;ajh jkafka msms[a[d wê reêr mSvkhg muKla fkdj wvq reêr mSvkho uev,k fnfy;la ùuhs’ mqreoaola jYfhka msms[a[d ks;r fofõf,a wkqNjfhka fm%I¾ tl md,khg losu msgqjy,la jk nj wuq;=fjka fkdlsjukdh’


úÿreuia frda. md,kh lrkjd
wo ld,fha úÿreuia frda. fnfyúka iq,nhs’ úÿreuia j, we;sjk m%odysl ;;a;ajhka j¾Okh ùfuka o;a fi,ù tajdfha Yla;sh ke;s fjkjd’ wjidkfha Tfí uqL fi!LH msßySug ,la fjkjd’
msms[a[d úÿreuia frda. uev,Sug iu;a jk nj m¾fhaIKd;aulj wkdjrKh jQ i;Hhla’ tys we;s ;ka;=uh fl|s o;a j,g” úÿreuia j,g ukd wdrlaIdjla imhkjd’
wo iudcfha ie<lsh hq;= msßila uqLfhka tk ÿ¾.kaOfhka mSvd ú|skjd’ wuq msms[a[d lene,a,la uqLfha” ;,af,a ;ojkakg ;nd .ekSfuka uqLfha ÿ¾.kaOh ke;s jk nj óg fmr Tn oek isáhdo @


cS¾Kl.; .eg¿ rdYshlg úi÷uls msms[a[d
nv mqrjd oeóu” wï, ms;a;h fkdfyd;a .eiag%hsáia” nvje,a j, ;=jd,” Worfha wï, .;sh wdoS frda. /ilg msms[a[d iykhla imhhs’ tfiau u<noaOh ;sfnk whgo msms[a[d iqjh i,ihs’ fyd|ska u< msg lsÍug fya;= fjhs’ cS¾Kl moaO;sfha cks; jk wfkal Oq,l bj;a lsÍugo WmldÍ fjhs’ msms[a[d cS¾Kl moaO;shg fnfyúka ys;e;s wdydrhls’ oskm;d msms[a[d lEug .ekSfuka cS¾Kl.; fi!LHh uekúka wdrlaId lrfohs’


wd;rhsáia wdoS ykaos wdY%s; frda. iukh lrk Tiqjla jeksh
msms[a[d j, we;s m%;sm%odysl .=Kh ksid m%odysl frda.hla jk wd;rhsáia yd wfkl=;a ikaê.; wdndO j,g iykh i,ihs’ msms[a[d yd lerÜ hqI mdkh lsÍfuka wd;rhsáia fõokdjka laIKslj wvqfõ’ msms[a[d YÍrfha hQßla wï, ixhq;sh wvq lrk w;r tu.ska fõokdjka iukh flf¾’


yoj;g iqjh fohs
msms[a[d j, we;s sterol u.ska YÍrfha fldf,iagfrda,a wvq lrhs’ tys we;s  Folate kue;s ridhKslh ksid YÍrfha  homocysteine w.h wvq lrhs’ fï ldrKd folu yoj; iqjfi; m%j¾Okh lrk ldrKdh’ msms[a[d fmd;a;;a wdydrhg .; yelsh’ tfia lsÍfuka tys we;s ;ka;=uh fl|s yoj;g wmuk wdrlaIdjla imhhs’


oshjeähdjg;a .=Khs”’ jl=.vq .,a mjd bj;a lrhs
msms[a[d hqI mdkh lsÍfuka we,osfjys bkaishq,ska >%djh lrk ffi, WoaoSmkh jk nj y÷kdf.k ;sfí’ fï ksid oshjeähd frda.Ska msms[a[d wkqNj lsÍfuka úmq, M< m%fhdack w;am;a fõ’


msms[a[d j, m%;suQ;%l .=Kdx.o ;sfí’ fï ksid jl=.vq yd uq;%dYfha we;s .,a bj;a lsÍug fya;= fjhs’
î, jeä jqKdu;a fjß nyskak msms[a[d


u;ameka mdkh lsÍfuka fjß jQ whg msms[a[d lEfuka blauKska m%lD;sh ,efí’ fï ldrKh kï okakd fndfyda fofkla wm iudcfha isákjd fkao @


msms[a[d i;= rEm,djKHuh yelshdjka
rej iïm; .ek ie<ls<su;a jk ldka;djka w;r msms[a[d buy;a jákd rE iq?l=uls’ îg lefrdák” uex.kSia yd úgñka C ;sfnk ksid msms[a{d b;d úYsIaG m%;sTlaisldrlhla jYfhka ie<fla’ iu /<s jeàï wdosfhka Tnj wdrlaId lrk w;r th isrer úhm;a ùfï l%shdj,sh wdmiaig yrjhs’


msms[a[d Facial Mask ,,kdjka w;r fnfyúka ckm%sh jkafka thska uqyqfKa iu t,a,d jeàu j<lajk ksidh’ weia hg bosóugo msms[a[d Facial Mask fyd| m%;sldrhls’ msms[a[d fmd;a;o rEm,djKHfõofha wyl ouk fkdjákd fohla fkdfõ’ iu ysre odyhg ms<siaiqKq úg msms[a[d fmd;a; ifuys ;ejÍfuka ms<siaiqKq iu h:d ;;a;ajhg m;a fjhs’ ysfia fldKavh yd ksh fi!LHh m%j¾Okhg msms[a[d j, we;s is,sld w;sYhska m%fhdackj;a jkafkah’


wdydr md,kfhys fhfok wh wdydrhg tla lr.; hq;=u wdydrh
wdydr md,kfhys fhfok wh wdydrhg tl;= lr.; hq;=u wdydrhls msms[a[d’ fuu.ska l=ih iEu fudfyd;lu msÍ mej;Sfuka l=i.skak mE<fodßka m<d hhs’ th YÍrh iEu wjia:djlu ic,kh ù ;nd.kakg WmldÍ fjhs’


fï wdldrfhka úmq, M< m%fhdack /ila Tng w;am;a lrfok y÷kd.;a lsisÿ wys;lr M<úmdlhla fkdue;s wysxil wdydrhla ksid iEu úgu msms[a[d wdydrhg .ekSug Tn;a W;aiql jkak’ thska Tfí osúhg uy;a fmdaIKSh fukau T!Iëh m%;sM<hlao ,efí’
 
Tn c,h ùÿrejla mdkh lrkjdg jvd msms[a[d lene,a,la lEu jvd m%fhdackj;a fjhs’ ukao” kslïu kslï c,hg jvd msms[a[d lene,af,a buy;a jQ fmdaIKSh jákdlulao ;sfnk fyhsks’


msms[a[d – wê reêr mSvkhg muKla fkdj wvq reêr mSvkho uev,k fnfy;la nj fndfyda fokd fkdokakd ryils’
wo iudcfha ie<lsh hq;= msßila uqLfhka tk ÿ¾.kaOfhka mSvd ú|skjd’ wuq msms[a[d lene,a,la uqLfha” ;,af,a ;ojkakg ;nd .ekSfuka uqLfha ÿ¾.kaOh ke;s jk nj óg fmr Tn oek isáhdo @
Bharata-Gunathilaka

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