Dt·jw Xcp¶ `£WcoXnIÄ

knÔp Fkv.

am\knI kwLÀjw Ipd¨p Nn«bmb `£W{Ia¯neqsS \Ã BtcmKyØnXn hosWvSSp¡m\mhpw.Adnbmw icoc¯n\p HmPkp \ÂIp¶ `£WcoXnIsf¡pdn¨v....

Hcp hyànbpsS imcocnI {]hÀ¯\§Ä kpKaam¡p¶Xnepw DWÀhpw HmPkpw \ÂIp¶Xnepw `£¯n\p henb {]m[m\yapWvSv. HcmfpsS `£WcoXn, am\knImhØ, imcocnImhØ F¶nhsbÃmw BtcmKyhpambn _Ôs¸«p InS¡p¶p. am\kp icnbsæn F´p Ign¨n«pw Imcyansöp ]gbXeapd¡mÀ ]dbp¶Xpw CXpsImWvSpXs¶bmWv. am\knI kwLÀjw Ipd¨p Nn«bmb `£W{Ia¯neqsS \à BtcmKyØnXn hosWvSSp¡m\mhpw. Adnbmw icoc¯n\p HmPkp \ÂIp¶ `£WcoXnIsf¡pdn¨v....

BtcmKyIcamb ioe§Ä ]men¡mw

* hymbmaw Øncs¸Sp¯pI

Znhtk\bpÅ hymbmaw icoc`mcw \nb{´n¡m³ klmbn¡pw. Znhkhpw AcaWn¡qsd¦nepw hymbma¯n\mbn amänhbv¡Ww. lrt{ZmKw, s]m®¯Sn t]mepÅ AkpJ§fpÅhÀ¡p tcmKia\¯n\p hymbmaw \sÃmcp amÀKw IqSnbmWv. thK¯n \S¡pI, ssk¡nfnwKv, ]qt´m« ]cnNcWw. \o´Â ChsbÃmw \à hymbmaamÀK§fmWv.

* `£W coXn

icoc¯n\v D]tbmKn¨p XoÀ¡m³ ]äp¶Xne[nIw DuÀPw AS§nb `£Ww Hgnhm¡pI. aq¶pt\cw `£Ww, sshIpt¶cw eLp`£Ww F¶ amXrIbmWv \½ptSXv. CXns\ adnIS¶v CSt\c§fn hdp¯tXm s]mcn¨tXm Bb `£Wkm[\§Ä, AanX sImgp¸pÅh, F®, a[pcw F¶nhbS§nb `£W]ZmÀY§Ä F¶nh Ign¡cpXv.

* kXv¡mc§fn AanX`£Ww thWvS

hncp¶pkXv¡mc§fn ]et¸mgpw \ap¡p ]s¦Spt¡WvSXmbn hcpw. Cu Ahkc§fn `£Ww anXs¸Sp¯n¡gn¡Ww. `£Ww Ign¡pt¼mÄ sImgp¸p IpdªXp sXcsªSp¡m³ {]tXyIw {i²n¡Ww. kmeUv, ]¨¡dn, ]ghÀK§Ä, kq¸v F¶nhbn DuÀPw IpdhmWv. kXvImc§fn ]s¦Sp¡pt¼mÄ {][m\ `£W¯nsâ Afhp Ipd¨p ta¸dª DuÀPw Ipdhmb `£Wkm[\§Ä IqSpX Ign¡Ww.

* bYmkabw `£Ww Ign¡pI

`£Ww bYmkab¯p Ign¡m³ {]tXyIw {i²n¡Ww. Akab¯p `£Ww Ign¡p¶Xp Zl\{]{Inbsb _m[n¡pw. D]m]Nb {]hÀ¯\w icnbmhmsX icoc¯n sImgp¸p IqSpXembn ASnªpIqSm³ CXv CSbm¡pw. CXpaqew DuÀPw icnbmb Afhn D]tbmKn¡m³ icoc¯n\p km[yaÃmsX hcpw. s]m®¯Sn t]mepÅ AkpJ§Ä¡v CXv CSbm¡pw. BbXn\m Akab¯p sImgp¸p IqSpX AS§nb `£Ww Ign¡p¶Xp Hgnhm¡Ww.

* `£Ww kmh[m\w Nh¨c¨p Ign¡pI

`£Ww Ign¡pt¼mÄ kmh[m\w Nh¨c¨p thWw Ign¡m³. `£W¯nsâ cpNn, KÔw F¶nh AdnbWsa¦n C¯c¯n¯s¶ `£Ww Ign¡Ww.

AÃm¯]£w Ipd¨p `£Ww Ign¡pt¼mÄ Xs¶ hbdp \ndªXmbpÅ tXm¶Â(satiety value) DWvSmIpw. C¶s¯ Xnc¡p ]nSn¨ PohnX¯n {]`mX `£Ww [rXn ]nSn¨p Ign¡p¶hcmWv Gsdbpw. Cu ioew \ÃXÃ. `£WcoXnbn {]mXen\mWv Gähpw {]m[m\yw. cpNnbdnªv kmh[m\w Ign¨m `£W¯nsâ Afhp IpdbmsXbpw IqSmsXbpw Ign¡m³ km[n¡pw.

* Znhtk\ kaoIrXmlmcw Ign¡Ww

A¶Pw, amwkyw, sImgp¸v, [mXpehW§Ä F¶nhbS§nb `£W km[\§Ä Znhtk\ Ignt¡WvSXv BtcmKyIcamb PohnXssien¡v BhiyamWv. {][m\ `£Wkab¯mWv C§s\bpÅ `£Ww Ign¡Ww. C¯c¯nepÅ k¼qÀW BtcmKycoXn ]ment¡WvSXv BhiyamWv. CXp ioen¨m t]mjIaqey§fpsS IpdhphcmsX klmbn¡pw.

*]pd¯p\n¶pÅ `£Ww anXs¸Sp¯pI

C¶s¯ ^mÌv^pUv kwkvImc¯n ho«n DWvSm¡nb `£Ww Ign¡msX ]pd¯p\n¶pw hm§n Ign¡m\mWp bphXeapdbv¡p XmÂ]cyw. Cu {]hWX icnbÃ. tlm«Â `£W¯nsâ KpW\nehmcw F§s\bmbncn¡pw F¶dnbmsXbmWv C¯cw `£Ww Ign¡p¶Xv. CXv KpcpXcambn BtcmKy{]iv\§Ä¡v CSbm¡pw.

* ]cky§Ä¡p hiwhZcmIcpXv

]cky§fn ImWp¶ `£Wkm[\§Ä ¡phiwhZcmIp¶ sNdp¸¡mcmWv C¶pÅXntesdbpw. hbdp\ndsb `£Ww Ign¨mepw, Iq«pImÀ¡p `£Ww Ign¡m\mbn "I¼\n's¡mSp¡m³ t]mIp¶hcpWvSv. Iq«pImÀ `£Ww Ign¡p¶Xns\m¸w Chcpw Ign¡pw. Cu {]hWXbpw Hgnhmt¡WvSXmWv.

* _m¡n h¶ `£Ww thtWvS thWvS

_m¡n hcp¶ `£Ww IftbWvStÃmsbt¶mÀ¯v Ign¡p¶Xv ho«½amcpsS Øncw ioeamWv. CXv Hgnhm¡Ww. s]m®¯Sn t]mepÅ AkpJ§Ä DWvSmIm³ CXv CSbm¡pw.

* ]pIhentbmSp ss_ ]dbmw

BtcmKy]camb PohnXcoXn¡p ]pIhen, aZy]m\w, apdp¡v F¶nh Hgnhm¡Ww.

* am\knI k½ÀZw icocs¯ _m[n¡pw

am\knI k½ÀZw imcocnI {]hÀ¯\§sf _m[n¡psa¶ Imcyw hnkvacn¨pIqSm. am\knIþimcocnI {]hÀ¯\§Ä adnIS¡m\pÅ Bân HmIvknUâpIÄ In«p¶ `£W{Iaw ]n´pScpI. {]IrXnZ¯amb NnInÕmamÀK§Ä kzoIcn¡Ww.

* IrXyamb ssZy]cntim[\ \S¯pI

aäv AkpJ§sfm¶pw CÃm¯hcmsW¦n t]mepw 20 hbkpIgnªm hÀj¯nsemcn¡se¦nepw càw ]cntim[n¡Ww. CXpaqew ]mc¼cy tcmK§Ä t\cs¯ IsWvS¯n NnInÕn¡m³ Ignbpw. PohnXssien tcmK§fpÅhÀ¡p Øncamb sshZy]cntim[\ \S¯m\pw km[n¡pw. CtXmsSm¸w PohnX¯n IrXy\njvT ]men¡Ww.

ioen¡mw Cu `£WcoXn

kmeUpIÄ Ign¡mw

\mcnsâ Awiw IqSpX In«p¶ `£Ww, XhnSv amäm¯ [m\y§Ä(dmKn, HmSvkv, tKmX¼v, Ip¯cn tNmdv), apf¸n¨tXm sXmentbmSpIqSnbtXm Bb ]bdphÀK§Ä (sNdp]bÀ, ISe, {Ko³]okv), Ce¡dnIÄ, kmeUpIÄ, ]ghÀK§Ä, ]mXn thhn¨ ]¨¡dnIÄ Ch IqSpXembn Ign¡pI.

sNdpao\pIÄ D¯aw

\à sImgp¸pIfmb HtaKþ3 ^män BknUv IqSpXeS§nb `£W§fmb sNdpao\pIÄ(Abe, a¯n, sImgph) BgvNbn cWvSpXhWsb¦nepw `£W¯n DÄs¸Sp¯pI.

F®IÄ amdnamdn D]tbmKn¡mw

F® D]tbmKn¡pt¼mÄ shfns¨®, kqcyIm´n F® F¶nh amdnamdn D]tbmKn¡pI. Asæn shfns¨®, tkmbm_n³ F® F¶nhbpw amdnamdn D]tbmKn¡mw. HcpZnhkw aqt¶m \mtem Sokv]q¬ F® aXnbmIpw.

Pyqkv thWvS,  ]g§Ä Bhmw

]g§Ä {]IrXnZ¯amb coXnbn Xs¶ D]tbmKn¡mw. Pyqkv Bt¡WvS BhiyanÃ. tImf, tkmU, kvIzmjv F¶nh Ignbmhp¶Xpw Hgnhm¡pI. Chbv¡p ]Icambn PocIshÅw, DephshÅw, \mc§mshÅw, IªnshÅw, tamcpshÅw, Xnf¸n¨mdnb shÅw, kw`mcw F¶nh [mcmfw IpSn¡pI. {]XnZn\w F«p apX ]¯p ¥mkv hsc shÅw IpSn¡Ww.

]mepÂ]¶§Ä anXs¸Sp¯mw

]mepÂ]¶§fmb ]mÂ, ssXcv, sh®, s\¿v F¶nhbn sImgp¸v IqSpXembn AS§nbn«pÅXn\m Ch AfhpIpd¨p D]tbmKn¡pI. sImgp¸pamänb ]mepsImWvSpWvSm¡nb ssXcv Znhtk\ D]tbmKn¡p¶Xp Zl\s¯ klmbn¡pw. ssXcn AS§nbncn¡p¶ Lactobacilus Bacteria Zl\s¯ klmbn¡pw. BkvXabpw AeÀPnbpapÅhÀ ssXcn\p ]Icw Im¨nb tamcp `£W¯n DÄs¸Sp¯Ww.

Bân HmIvknUâvkv AS§nb `£Ww ioen¡mw

icocs¯ kwc£n¡p¶ Bân HmIvknUâvkv [mcmfw AS§nbncn¡p¶ {Ko³ So, UmÀ¡v tNmt¢äv(CXn sImt¡mbpsS Afhv IqSpXemWv) F¶nh Ign¡Ww. {Ko³So ]eXhW Xnf¸n¨v KpW\nehmcw \ãs¸Sp¯cpXv.

]¨apfIv, s\Ãn¡, \mc§, Im´mcnapfIv, Deph, khmf, DÅn, Ccp¼³]pfn ChsbÃmw `£W¯n IqSpXembn DÄs¸Sp¯Ww. Ch D]tbmKn¡pt¼mÄ IqSpX thhn¨p KpW\nehmcw \ãs¸SmsX t\m¡Ww.

{][m\ `£Wt\c§Ä {i²n¡Ww

{][m\ `£Wt\c§fmb cmhnse, D¨, cm{Xn F¶o kab§fnse `£W¯n {]tXyIw {i²n¡Ww. kky`p¡pIfmsW¦n ]bdphÀK§Ä IqSpXembn DÄs¸Sp¯Ww. amwkmlmc§Ä Ign¡p¶hÀ ao³ Ign¡Ww. A¶Pw Ign¡pt¼mÄ amwkyw DÄs¸Sp¯nb `£Ww Ignt¡WvSXv BhiyamWv.

D¸pw ]©kmcbpw Bhiy¯n\pam{Xw

D¸pw ]©kmcbpw icoc¯n\v Bhiyamb Afhn am{Xw Ign¡pI. {]XnZn\w 8 apX 10 {Kmw hsc D¸pw 15 apX 20 {Kmw hsc ]©kmcbpamWp Hcp hyàn¡v Bhiyambn«pÅXv. IqSpX imcocnIm[zm\w sN¿p¶hcmsW¦n hnbÀ¸neqsS tkmUnbw, s]m«mkyw F¶nh \ãs¸Spw. AXn\m BhiyapÅ Afhn D¸pw ]©kmcbpw `£W¯n DÄs¸Sp¯Ww.

DuÀPw IqSpXÂ thWvS

DuÀPw IqSpX AS§nb Ing§phÀK§fmb tN\, tN¼vv, I¸, Im¨nÂ, Dcpf¡ng§v F¶nh IqSpXembn Ign¡cpXv. Ch tNmdns\m¸w Ign¡pIbmsW¦n tNmdnsâ Afhnepw Ing§phÀK¯nsâ Afhnepw \nb{´Ww thWw. AXmbXp tNmdnsâtbm Ing§phÀK¯nsâtbm Afhp \nb{´n¡Ww.

eLp`£W§fmb Nn¸vkv, hnhn[Xcw Dt¸cnIÄ, F®bn hdp¯ Cd¨n, ao³, ap« F¶nh anXs¸Sp¯Ww.

t_¡dn DÂ]¶§fmb ]^vkv, ISveäv, ktamk, _ÀKÀ, tI¡v, t]kv{Sn, {]nkÀthäohpIfmb Pmw, kvIzmjv, a[pc]elmc§fmb ]mbkw, sFkv{Iow, anÂIv tjbvIv F¶nhbpsS D]tbmKhpw anXs¸Sp¯Ww.

Nph¶ amwk§fmb t]m¯nd¨n, B«nd¨n, tImgnbnd¨n, ]¶nbnd¨n, I¡bnd¨n, ap«bpsS aª¡cp F¶nhbn DuÀPhpw sImgp¸pw IqSpXemWv. ChbpsS D]tbmK¯nepw \nb{´Ww thWw.

DW§nb ]g§fpsS D]tbmKw anXs¸Sp¯mw

DW§nb ]g§fmb Inkvankv, Cu´¸gw F¶nhbpsS D]tbmKw anXs¸Sp¯Ww. sXmentbmSpIqSnb IiphWvSn ]cn¸v, _Zmw F¶nhbn ^män BknUv [mcmfambpWvSv. Ch Ign¡p¶Xv \ÃXmWv.

ssaZ DXv]¶§Ä Øncam¡cpXv

XhnSv \o¡w sNbvX `£W]ZmÀYamb ssaZbpsS D]tbmKw Ipdbv¡p¶Xv BtcmKy¯n\v \ÃXmWv. ssaZ DXv]¶§fmb {_Uv, _¬, s]mtdm« F¶nhbpsS D]tbmKw Øncam¡cpXv.

koa taml³emÂ