Hela Rahas blocked

 ldurxld hqI ùÿrejla ì,d n,kak
woy.kak neß f,i YÍrh m%dKj;a lrhs

Èhjeähd frda.h ms<sn|j ±ka wm ;=< mj;sk wjfndaOh ksidu fndfyda fokd iSks Ndú;h wvq lrkakg mshjr f.k we;' meKs ri lEu fjkqjg m,;=re j¾. wdydrhg .kakg wjOdkh fhduqlr ;sfí' th b;d fyd| m%jK;djls' tu m%jK;djh jvd;a id¾:l lr .ekSug kï b;d .=KodhS m,;=re wdydrhg .ekSu i|yd fhduqùu jeo.;ah' tu .=KodhS m,;=re w;r ldurxldj,g we;af;a m%uqL ia‌:dkhls'



ldurxldj, we;s .=Kh fl;rïo@

ldurxld lshkafk b;d .=KodhS m,;=rls' w;S;fha iDIs kdä ffjoHjreka fuys we;s .=Kh ksidu ;uqka wkqNj lrk m,;=re w;r m%uqLia‌:dkhla‌ ,nd§ ;snqKd'

ldurxldj, we;s .=Kh ms<sn|j iDIs kdä ffjoHjreka mjid we;af;a zl=la‌l=,ys l=la‌l=,ys ;=¨,la‌ M,x m;% uOqfïy" uOq¾ wï, ms;a; wdudI frda.d ndOd f,a iï NqÜ‌Gdkd frda.dndO" wñ, ms;a;dI frda. uOQ¾ kyS fya;+ §¾>dhq n,iïmkakd Nd.d ukqia‌idZ f,issks'

tkï lymdg" frdai mdg iy r;= mdg hk j¾Khkaf.ka hq;a ldurxld ish¨ i;a;ajhkg b;d .=KodhS m,;=rla‌ nj;a uOQ¾ frda. ms;a; frda.j,g .=KodhS nj;a §¾>dhq ,eîug" {k Yla‌;sh jeãug fuu m,;=frys we;s fmdaIH o%jH u.ska WmldÍ jk nj iDIs kdä ffjoHjre mejiqfõ óg jir oyia‌ .Kklg fmrh'

ldurxldj, weUq,a rih mj;sk ksid fiï frda.j,g .=Kodhlhs' fuys we;s iSks rih wvq ksid Èhjeähd frda.Skag;a b;d fyd|hs' ia‌kdhq l%shdldÍ;ajh jeä lrkjd' fydafudak moaO;sfha l%shdldÍ;ajh iu;=,s;j mj;ajdf.k heug Wmldß fjkjd' úfYaIfhkau ;hsfrdhsâ moaO;sfha l%shdldÍ;ajh ukd f,i md,khg ldurxldj, we;s fmdia‌mria‌" iskala‌" úgñka iS wdÈh fya;=fjkjd'

ldurxld wdydrhg .ekSfï jvd;a fyd| l%uh l=ula‌o@

fuh m,;=rla‌ jqK;a fuys msg; wdjrKh b;d >Kluhs' th wdydrhg .kak fyd| keye' tksid jvd;au iqÿiq l%uh ;uhs ldurxl f.ähla‌ f.k msg; wdjdrKh bj;a lr tys hqI ñßld mdkh lsÍu'

ldurxld f.ä jeämqr wdydrhg .kak fyd| ke;so@

iDIs kdä ffjoHjre mjid we;af;a ldurxld f.ä folla‌ i;shlg wdydrhg .kakd f,ihs' jeämqr wdydrhg .ekSfuka YÍrfha ;sfhk iSks uÜ‌gu my< niskjd' wï, nj ksid wdudIfha ;sfhk ms; weúia‌iS nfâ ±ú,a, we;s fjkjd'

ldurxld l=vd orejkag .=Kodhlo@

fuh weUq,a rih jeä m,;=rla‌ ksid jvd;a .=Kodhl jkafka jhi wjqreÿ oyh bla‌u jQ orejkag iy jeäysáhkag" l=vd orejkag ldurxld hqI ,nd fokjd kï tu hqIj,g iudk c,h m%udKhla‌ ñY% lr Bg ó meKs f;a ye¢ folla‌ oud fyd¢ka l,jï lr mdkhg §u l<hq;=hs' tfia fkdjqKfyd;a Tjqkf.a jl=.vqj,g ydks isÿúh yelshs'

fudrgqj wÕ=,dk ÿïßhm, mdr ,shkafj, iDIs kdä
ffjoH uOHia‌:dkfha
uydpd¾h ffjoH
ðkisß ,shkafj,

foys Ndú;d lr .ksñka rem,jkH i;aldrhla ksjfia§u isÿ l, .kafka flfiao @

Tfí ksjfia YS;lrkfha;a foys f.ähla ;sfhaúo @tfiakï Tng;a úYsIag rem,djkH i;aldrhla ksjfia§u isÿlr.ekSug mq¿jka@foys"Tfí iu msßisÿ lr.ekSug"m%fndaou;a lr.ekSug iy meyem;a lr.ekSug WmldÍ fõ@;jo foys ;j;a fkdfhl=;a wuq o%jH;a iuÛ ñY% lsÍfuka úh<s yd f;,a iys; iug jvd;a fhda.H jk i;aldr j,g wjYH wdf,am idod .; yelafla flfiaoehs úuid n,uq@




 Tnf.a uqyqK foys yd ó meKs fhdod.ksñka msßisÿ lr.kak•
           isks rys; fhda.Ü fïi ye¢ 4la"msßisÿ ó meKs  fïi ye¢ 2la iy kejqï foys hqI fïi ye¢ 3la tlgñY% lr .kak@tu wdf,amkh fhdod.ksñka ñks;a;= 2la muK Tnf.a uqyqK iïndykh lrkak@bka miq ,d WKq c,fhka uqyqK fydod yßkak@


f;,a iys; uqyqKg foys hqI m%;sl¾uhla•
          foys hqI ìkaÿ lsysmhla  msmska[ hqI fïi ye¢ 1la iy frdai j;=r ìkaÿ lsysmhla tlg ñY% lrkak@tu ñY%Kh uqyqfKa iy fn,a, fmfofia wdf,am lr ñks;a;= 15la ;nd fidaod yßkak@

úh<s uqyqKg foys hqI iy ì;a;r lyuo m%;sl¾uhla•
            ì;a;r ly uohla Ndckhlg oud foys ìkaÿ lsysmhla iy T,sõ f;,a ìkaÿ iaj,amhlao oud  .Eremamqjlska úkdähla muK .id .kak@tu wdf,amkh uqyqfKa ;jrd úhf,k f;la ;nd fidaod yßkak@

 úvdnr fofk;a foys hqI fhdod .ksñka m%fndaou;a lr.ekSug m%;sl¾uhla•
           YS;l< c,h fïi ye¢ 5la iy foys hqI ìkaÿ iaj,amhla ñY% lr.kak@mq¿ka lene,a,la f.k tu ñY%fha .s,ajd jeä m%udKh ñßld bj;a lr fofk;a jid ta u; úkdä 10la muK ;nkak@

 uqyqK"fow;a iy há m;=f,a f;;ukh r|jd .ekSug /h mqrdu wdf,am lr ;eìh yels foys hqI m%;sl¾uhla•
          lsß fldamam 1la".a,sißka fïi ye¢  1la iy foys f.ähl hqI tlg ñY% lr .kak@tu ñY%Kh yeuodu kskaog hdug fmr uqyqK fow;a iy há m;=f,a wdf,am lrkak@

fldmuK W;aiy orej;a keje;aúh fkdyels isÿùuls'ta jf.au ksfrda.S iqisksÿ iula mj;ajdf.k hduo wmyiq ldrKhls'ksfrda.S iula ,nd.ekSug wjYH kuq;a ta i|yd úYd, uqo,la jh lsÍug fyda ma,diaála ie;alï i|yd fhduqúu fjkqjg f.or§u myiqfjka idod .; yels uqyqK i|yd mela tlla wm Tng bÈßm;a lr we;'

ta i|yd wjYH øjH

-flfi,a f.ählska Nd.hla
-wdgd msá ñY% l, fhda.Ü fïi ye¢ 3la
- ó me‚ fïi ye¢ 1la
-ì;a;rh 1la

uq,skau flfi,a f.äfha fmd;a; bj;a lr th ì;a;r"me‚ yd fhda.Ü iu. ñY% lr .kak'tu ñY%Kh uqyqfKa wdf,am lsÍug fmr uqyqK fyd¢ka msßisÿ lr .ekSu b;d jeo.;a fõ'
fuu ñY%Kh uqyqfKa wdf,am lr ñks;a;= 10-15la muK ;nkak'
flfi,a hkq b;d fmdaIHodhs m<;=rla neúka iu i|yd jvd;a fhda.H nj;a uqyqK /,s jeàu kj;ajk njo kj;u iólaIK u.ska fidhd f.k we;'
uqyqKg wjYH úh<s nj ,nd.ekSug ó me‚ WmldÍ fõ
fuu i;aldrh Èkm;d Tng ksjfia§u lr.; yels w;r ish¨‍u wdldrfha uqyqKq i|yd fuh fhda.H fõ'
fuys lsisu ridhksl øjHla wvx.= fkdjk neõka fuhska 100] m%;sm, ,nd .ekSug hï wju i;s 3la j;a fuu m%;sldrh Èkm;d l, hq;=hs'taksid m%;sldrh w;aúkao fi!LH iïmkak Èúhla ,nd.kak'

ldka;djka w;r nyq, há m;=‍f,a fõokdj


ldka;djkag je,fËk frda. w;=ßka nyq,j oelsh yels frda.hla f,i hám;=‍f,a fõokdj y÷kajd Èh yel' WoEik fuu fõokdj oeäh oefkk neúka f.orfodf¾ idudkH jevlghq;= lr .ekSu;a b;du;a wmyiq úh yel'




wmf.a mdoh tkï j<¨‍lfrka my< fldgi wiaÓ 26 lao" ikaê 33 lao" tajd tlsfklg iïnkaO lrk fmaIs LKavrd ^Tendons & Ligarment& rdYshla tkï ishhlg wêl m%udKhlf.a tl;=fjka iE§ we;' há m;=‍f,a we;s úYd,u wiaÓfhka ú¨‍U iE§ we;'

há m;=‍f,a fõokdjg fya;=
fuf,i hám;=‍f,a fõokdj ;j;a fõokdjka lsysmhla ksidu yg.; yel' tkï wd;rhsáia ^Arteritis& Planter Fasciitis wiaÓj,g isÿjk wk;=re ^Trauma&" úIìc wdidok nyq, fõ' fï w;=ßka Planter Fasciitis hk ;;a;ajh ksid hám;=‍f,a fõokdj jeämqr oelsh yel'

Flanter Fasciitis
fuu ;;a;ajh ´kEu jhil§ we;súh yels w;r jhi 30-60 ;a w;r ldka;djkag nyq,j oelsh yel' fuu ;;a;ajh y÷kajd.; yels b;du;a myiqu lreK jkafka WoEik wefoka neiai úg§ mh ìu ;enQ úg§ fõokdjla oekSuhs' bka u| fõ,djlska th bfíu ke;s ù hd yel' tfiau mäfm<la ke.Su" §¾> fõ,djla isgf.k isák úg§ o fuu ;;a;ajh we;súh yel'

fï i|yd l%Svd ffjoH úoHdkql+,j m%;sldr l%u lSmhla tljr wkq.ukh l< yel'

Heel bone& ú¨‍fò we;s wiaÓfha isg mdofha weÕs,s olajd úysfokakd jQ me;,s ;eáhla jeks jHqyfha ^Planter Fescia& we;sjk frda.S ;;a;ajhls' fuys§ wêl f,i we§u ksid th ÿ¾j, ù bÈóu isÿ fõ' ishqï bÍïj,g ,lafõ' b;du;a mSvdldÍ ;;a;ajhls' fuh tljru mdo folgu we;súh yel'

wmf.a YÍr ialkaOh fuka 1'25 l .=Khlao Èùfï § th 2'75 l .=Khlskao hám;=, u; wd;;shla we;s lrkq ,efí' wêl ;rndrej" .¾NŒNdjh" ksjerÈ whqßka mdjyka fkdme,£u yd n;aflKav wjg udxY fmaYSkaf.a ;o njo fuu ;;a;ajhg fya;= fõ'

fuf,i frda. ,laIKhka we;s úg§ Tn ffjoH m%;sldr i|yd fhduqúh hq;=h' ;ukaf.a frda. b;sydih úuikq ,efí' Tnf.a f,v frda. ;;a;ajhkag wu;rj l%shdYS,S nj" ksr;j isák /lshdj wd§ lreKq ie,ls,a,g .kq ,efí' flkl= isgf.k isák bßhõj" weúÈk bßhõj yd hám;=, iqmÍlaIdldÍj mÍlaId lsÍu u.ska fuu frda. ;;a;ajhka ks¾Kh lr.; yel'

b;du;a l,d;=rlska fï i|yd tlaia f¾ yd tï' wd¾' whs' ialEka Ndú; lrkq ,efí'

♦ m%;sldr lsÍfï § úfõlSj isàu b;du;a w;HjYH fõ'

♦ §¾> ld,hla isgf.k isàu" weú§u" Èùu yd hám;=,g we;sjk wd;;sh jeälrk l%shdldrlï yels;dla ÿrg wju lsÍu

♦ fõokdj we;s ;ekg whsia m%;sldr ,nd §u ^úkdä 10-15 la ‍f,akaiqjla iu u; w;=rd whsia ;eìu&

♦ fõokd kdYl Ndú;h

♦ Night Splints jeks WmlrK rd;%S ld,hg me,£u

♦  úfYaIs; fÜma j¾.hla ú¨‍U m%foaYfha we,ùu ^Taping& fuh kj;u l%uhls' id¾:l m%;sM, ,nd.; yels fuu l%uh l%Svd ffjoHjrhl=f.a Wmfoia u; me,£u iqÿiq fõ'

♦ im;a;= ;=<g oeñh yels úfYaIs; WmlrK u.ska mdofha jl%;djfhka isÿjk ixl+,;d u.yrjd.; yel'

♦  jHdhdu yd iïndyk l%u wkq.ukh l< yel'

♦ fuu frda.S ;;a;ajh È.ska È.gu mj;S kï ÅOmnVcOMn{mOV[M kue;s kslafIamK fyda PRP ^plateiet Rich Plasma& kslafIamK l< hq;=h'

♦  b;du;a l,d;=rlska Y,Hl¾u isÿ lrkq ,nhs' fuys§ jeä jHdl+, ;;a;ajhla kï muKla fï i|yd fhduq fõ'

hám;=‍f,a fõokdj we;s ùu j<lajd.; yels l%u
♦  ks;ru ksjerÈ mdjyka Ndú;h
♦  wjYH úg§ mdjyka udre lr kj mdjyka me,£u
♦  isref¾ nr wvqlr .ekSu
♦  l%Svd lrk úg WKqiqï fukau isis,a lrk jHdhduo ksis whqßka lsÍu
♦  ksjerÈ wdydr mqreÿ yd m%udKj;a mßÈ c,h mdkh lsÍu
fi!LH wud;HdxYfha l%Svd ffjoH tallfha ffjoH ixL f;nqjkwdrÉÑ

ldka;djka w;r nyq, há m;=‍f,a fõokdj


ldka;djkag je,fËk frda. w;=ßka nyq,j oelsh yels frda.hla f,i hám;=‍f,a fõokdj y÷kajd Èh yel' WoEik fuu fõokdj oeäh oefkk neúka f.orfodf¾ idudkH jevlghq;= lr .ekSu;a b;du;a wmyiq úh yel'

wmf.a mdoh tkï j<¨‍lfrka my< fldgi wiaÓ 26 lao" ikaê 33 lao" tajd tlsfklg iïnkaO lrk fmaIs LKavrd ^Tendons & Ligarment& rdYshla tkï ishhlg wêl m%udKhlf.a tl;=fjka iE§ we;' há m;=‍f,a we;s úYd,u wiaÓfhka ú¨‍U iE§ we;'

há m;=‍f,a fõokdjg fya;=
fuf,i hám;=‍f,a fõokdj ;j;a fõokdjka lsysmhla ksidu yg.; yel' tkï wd;rhsáia ^Arteritis& Planter Fasciitis wiaÓj,g isÿjk wk;=re ^Trauma&" úIìc wdidok nyq, fõ' fï w;=ßka Planter Fasciitis hk ;;a;ajh ksid hám;=‍f,a fõokdj jeämqr oelsh yel'

Flanter Fasciitis
fuu ;;a;ajh ´kEu jhil§ we;súh yels w;r jhi 30-60 ;a w;r ldka;djkag nyq,j oelsh yel' fuu ;;a;ajh y÷kajd.; yels b;du;a myiqu lreK jkafka WoEik wefoka neiai úg§ mh ìu ;enQ úg§ fõokdjla oekSuhs' bka u| fõ,djlska th bfíu ke;s ù hd yel' tfiau mäfm<la ke.Su" §¾> fõ,djla isgf.k isák úg§ o fuu ;;a;ajh we;súh yel'

fï i|yd l%Svd ffjoH úoHdkql+,j m%;sldr l%u lSmhla tljr wkq.ukh l< yel'

Heel bone& ú¨‍fò we;s wiaÓfha isg mdofha weÕs,s olajd úysfokakd jQ me;,s ;eáhla jeks jHqyfha ^Planter Fescia& we;sjk frda.S ;;a;ajhls' fuys§ wêl f,i we§u ksid th ÿ¾j, ù bÈóu isÿ fõ' ishqï bÍïj,g ,lafõ' b;du;a mSvdldÍ ;;a;ajhls' fuh tljru mdo folgu we;súh yel'

wmf.a YÍr ialkaOh fuka 1'25 l .=Khlao Èùfï § th 2'75 l .=Khlskao hám;=, u; wd;;shla we;s lrkq ,efí' wêl ;rndrej" .¾NŒNdjh" ksjerÈ whqßka mdjyka fkdme,£u yd n;aflKav wjg udxY fmaYSkaf.a ;o njo fuu ;;a;ajhg fya;= fõ'

fuf,i frda. ,laIKhka we;s úg§ Tn ffjoH m%;sldr i|yd fhduqúh hq;=h' ;ukaf.a frda. b;sydih úuikq ,efí' Tnf.a f,v frda. ;;a;ajhkag wu;rj l%shdYS,S nj" ksr;j isák /lshdj wd§ lreKq ie,ls,a,g .kq ,efí' flkl= isgf.k isák bßhõj" weúÈk bßhõj yd hám;=, iqmÍlaIdldÍj mÍlaId lsÍu u.ska fuu frda. ;;a;ajhka ks¾Kh lr.; yel'

b;du;a l,d;=rlska fï i|yd tlaia f¾ yd tï' wd¾' whs' ialEka Ndú; lrkq ,efí'

♦ m%;sldr lsÍfï § úfõlSj isàu b;du;a w;HjYH fõ'

♦ §¾> ld,hla isgf.k isàu" weú§u" Èùu yd hám;=,g we;sjk wd;;sh jeälrk l%shdldrlï yels;dla ÿrg wju lsÍu

♦ fõokdj we;s ;ekg whsia m%;sldr ,nd §u ^úkdä 10-15 la ‍f,akaiqjla iu u; w;=rd whsia ;eìu&

♦ fõokd kdYl Ndú;h

♦ Night Splints jeks WmlrK rd;%S ld,hg me,£u

♦  úfYaIs; fÜma j¾.hla ú¨‍U m%foaYfha we,ùu ^Taping& fuh kj;u l%uhls' id¾:l m%;sM, ,nd.; yels fuu l%uh l%Svd ffjoHjrhl=f.a Wmfoia u; me,£u iqÿiq fõ'

♦ im;a;= ;=<g oeñh yels úfYaIs; WmlrK u.ska mdofha jl%;djfhka isÿjk ixl+,;d u.yrjd.; yel'

♦  jHdhdu yd iïndyk l%u wkq.ukh l< yel'

♦ fuu frda.S ;;a;ajh È.ska È.gu mj;S kï ÅOmnVcOMn{mOV[M kue;s kslafIamK fyda PRP ^plateiet Rich Plasma& kslafIamK l< hq;=h'

♦  b;du;a l,d;=rlska Y,Hl¾u isÿ lrkq ,nhs' fuys§ jeä jHdl+, ;;a;ajhla kï muKla fï i|yd fhduq fõ'

hám;=‍f,a fõokdj we;s ùu j<lajd.; yels l%u
♦  ks;ru ksjerÈ mdjyka Ndú;h
♦  wjYH úg§ mdjyka udre lr kj mdjyka me,£u
♦  isref¾ nr wvqlr .ekSu
♦  l%Svd lrk úg WKqiqï fukau isis,a lrk jHdhduo ksis whqßka lsÍu
♦  ksjerÈ wdydr mqreÿ yd m%udKj;a mßÈ c,h mdkh lsÍu
fi!LH wud;HdxYfha l%Svd ffjoH tallfha ffjoH ixL f;nqjkwdrÉÑ

fï úÈhg fhda.Ü lEfjd;a Èk 5lska nr lsf,da.%Eï 3la wvqlr.kakg mq¿jka'

Tn jvd;a m%sh lrk fhda.Ü wkqNj lrk .uka" YÍrfha wkjYH nro wvqlr.kakg mq¿jka kï th fldmuK w.fkao @ wo ,smsfhka Tnj oekqj;a lrkafka fhda.Ü lk .uka nr wvqlr.kakd wdldrh ms<sn|jhs' ta i|yd Tn l,hq;= jkafka wms ,ndfok Wmfoia j,g wkqj fhda.Ü wkqNj lsÍu muKhs'



WoEik wjÈ jQ ú.i f,dl= j;=r ùÿrejla ysia nv mdkh lsÍuo b;du;a jeo.;a nj m<uqj Tng u;la lrkakg ´fka'

m<uq oji

WoEik wdydrh $ iSks tl;= fkdlr idod.;a f;a fldamamhla iy fhda.Ü ñ,s,Sg¾ 300la'

oyj,a wdydrhg $ t<j¨‍ iqma n÷kla iy fhda.Ü ñ,s,Sg¾ 300la'

miajre 5 $ fhda.Ü ñ,s,Sg¾ 300la iy Tn leu;s m<;=rla ^flfi,a" wem,a&, weight lÈs, meal plan
rd;%S wdydrh $ t<j¨‍ iqma n÷kla iy fhda.Ü ñ,s,Sg¾ 300la

kskaog hEug m%:uj iSks tl;= fkdlr idod.;a f;a tlla iu. úh,s ñ§ f.ä 3la mßfNdackh lrkak ^m<uq ojig muKla fkdfjhs Èk 5 gu wod< fõ&


fofjks" ;=kafjks" y;rfjks iy miafjks oji


WoEik wdydrh $ iSks fkdue;sj ilid.;a f;a tlla iy fhda.Ü ñ,s,Sg¾ 300la' fhda.Ü tlg "wholeg¾in cereals" fïiye¢ 3lao tl;= lrkjdkï jvd;a fyd|hs' tjeks ksIamdokhla iqmsß fj<| i,lska Tng ,nd.kakg mq¿jka', foods never eat, detox drink

oyj,a wdydrh $ t<j¨‍ iqma n÷kla" fhda.Ü ñ,s,Sg¾ 300la" iy leu;s m,;=rla'

miajre 5 $ iSks fkdue;sj ilid .;a f;a fldamamhla" fhda.Ü ñ,s,Sg¾ 300la iy m,;=rla', fitness t¾ining
rd;%S wdydrh $ ;ïnd.;a ud¿ fm;s lsysmhla" ng¾ fïiyekaola tl;= fldg ilid.;a i,dohla iy iSks tl;= fkdlr ilid.;a m,;=re hqI tlla'

fï úÈhg ojia 5la Tn wdydr md,kh lrk úg Tfí YÍrfha wkjYH nßka lsf,da.%Eï 3la muK wvqfjkjd

jHdhdu yd wdydr md,khlska f;drj isref¾ nr wvq lrk wreu mqÿu mdkhla fukak
YÍrfha we;s wkjYH fïoh bj;a lsÍug fndfyda fokd blaukafyda myiq l%u fydhkjd' kuq;a wjdikdjlg iajNdúl fkdjk ridhksl ixfhda.hka iys; fnfy;a j¾. Ndú;d lsÍfuka  fkdoekqj;a lu ksid Nhdkl f,v frda.j,g f.dÿre fjkjd'




wkjYH fïoh YÍrfha ;eïm;a jQjdhska miq Tnf.a fmkqu wj,iaik fjkjd' wm Tnj fï oekqj;a lrkafka wkjYH fïoh bj;a lr .ekSug id¾:l l%ufõohla ms<sn|jhs'

Tn mqÿuhg m;a lrk lreK jkafka fuu mdkh Èk 3 la .ekSfuka Tng id¾:l m%;sM, ,nd.ekSug mq¿jka ùuhs' 100]la  iajNdúl øjH muKla fhdodf.k myiqfjkau idod .ekSug yels fuu mdkh Tn fidhk isyska isrer flá ld,hla ;=,§ Tng ,nd.kak mq¿jka'

fuh ldka;d msßñ fomd¾Yjhgu tl yd iudk m%;sM, f.kfokjd fukau lsisÿ w;=re wdndO j,ska f;dr iajNdúl ñY%Khlao jkjd'

fuu ñY%Kh Tng myiqfjkau ksjfia§ idod.; yels w;r fuh idod .ekSug wjYH øjH jkafka''

l¿ ÿre fïi ye¢ 1la
.%Ska à fïi ye¢ 1la
isyskaj lmd.;a fmmñkaÜ fld< 5la
len,sj,g lmd.;a l=vd m%udKfha bÕ}‍re lene,a,la
f,uka f.äfhka Nd.hla
ó me‚ f;a ye¢ 1la
j;=r ùÿre 3la

idod.kakd wdldrh''

Ndckhla ,sm u; ;nd thg j;=r ùÿre 3 tlalrkak' uola r;ajQ c,hg l¿ ÿre" .%Ska à" bÕ}‍re yd fmmñkaÜ fld< oud ñks;a;= 5la muK fyd¢ka r;alr.kak' miqj tu ñY%Kh ,sfmka bj;a lr f,uka hqI thg tlalr YS; lrKfha uo fõ,djla ;nd mdkhg .ekSug fmr thg ó me‚ tlalr .kak' ^ó me‚ Tn leu;s m%udKhla tlalr .kak&

fuu mdkh Ndú;d lrk wdldrh jkafka WoEik wdydr .ekSug fmr yd rd;%S wdydr .ekSfuka miqjhs

fuh Èk 3la mdkh lsÍfuka miq Tng woyd.; fkdyelsj Tfí isref¾ wkjYH fïoh oykh ù kejqï fjkila Tngu oel.; yelsfõ'

l%uh

j;=r ñ,s,Sg¾ 250la WKq lr.kak
l=reÿ l=vq fïi ye¢ 1la WKq j;=rg ñY% lrkak
ñY%Kh ksfukakg yer ó meKs fïi ye¢ 2la ñY% lrkak^fuys§ ó meKs ñY% lsÍug fmr ñY%Kh fyd¢ka ksfukakg yßh hq;= nj wjodrKh lr.kak'tfia ke;s jQfkd;a ó meKs j, ishÆu fmdaIKh ke;sù hd yelshs'&

Èkm;d Wfoa iji mdkh lsÍu u.ska id¾:l m%;sm, ,nd .; yelshs'
nr wvq lr.ekSug isysk ujk whg isyskh ienE lr.; yels úYañ; mdkhla l=re÷ yd ó meKs Ndú;d lr.ksñka ksjfia§u idod .ekSug Tng;a oeka yelshdj we;'YÍrfha wka;¾.; wêl fïoh oykh lr.ksñka nr wvq lr.ekSfï úúO l%u T!IO w;ayod ;snqk;a fuu mdkh u.ska ,efnk m%;sm, w;aú§fuka Tng yuqjQ fyd|u l%uh fuh nj Tn ;yjqre lrkjd fkdwkqudkh'fuu úYañ; mdkh Ndú;d lr Tfí isrer;a ksfrda.S lr.kak'

fuu iajNdúl Ækq hqI iqÿ ysiflia h,s l¿ lr.ekSug jf.au ysiflia j¾Okhgo fya;=fõ'fuys id¾:l m%;sm, ,nd .ekSug udi 2la muK nú; l, hq;=hs'fuu m%;sl¾uh Tn *duis j,ska f,dl+ uqo,la jh lr ,nd.kakd wdf,amk j,g jvd w;sYh id¾:l nj Tngu jegfyaú'

wdf,amkh idod .kakd l%uh meyeÈ<s lsÍug fmr fuh;a oek.kak'

A'ÆKq j, i,a*¾ wvx.= jk neúka th ysiflia j, j¾Okg úYd, f,i n,mdhs'ÆKq hqI u.ska ysiflia ksfrda.S lsÍu"ysiflia .e,ùhdu je,laùu fukau ukd f,a .ukd.ukhla mj;ajd.ksuo isÿ lrhs'
B'fuu ÆKq hqI fjk;a lsisu m%;sldrhla iu. m%;sl%shd fkdolajk neúka lsisÿ ìhlska f;drj ndú;d l, yels ùu úfYaI;ajhls'


wjYH o%jH
ÆKq f.ä 1la
ó meKs fïi ye¢ 1la

ÆKq f.äh íf,kav¾ lr tys hqI fldamam 1$4la muK .kak'ó<Ûg ó meKs fïi ye¢ 1la fuhg tl lr fyd¢ka ñY% lr .kak'th iïmq¾Kfhkau fyda iqÿ meye jQ ysiflia u; muKla Wjo wdf,am l, yelshs' fuh ysi u; fyd¢ka wdf,am lr flaY uq,hka j, mjd ;ejfrk mßÈ fyd¢ka iïndykh lrkak'fuu m%;sldrh i;shg jrla udi 2la hk;=re isÿ lsÍfuka hym;a m%;sm, w;a lr.; yelshs';jo fuu m%;sldrh ysiafydß i|ydo b;du;a fydo m%;sl¾uhls'

fukak Tng lEu md,khlska f;drj rd;a;,a 15lska n/ wvq  lr.ekSfï woaú;Sh l%uhla

Tn;a ia:Q,;djfhka fmf,k flfkla kï nr wvq lr.ekSu u.ska Tng fl;rï úYd, udkisl fukau ldhsl iykhla ,efnkjo hkak wuq;=fjka lsj hq;= ke;'







wêl nr ksid we;sfjk .eg¿
wêl nr iys; mqoa.,hkag yDo frda."wêl reêr mSvkh"Èhjeähdj"hï hï ms<sld j¾."fldkafoa lelal=ï"ykaÈ j, lelal=ï"úYdoh jeks frda. yd frda.S ;;ajhka yg .ekSug we;s wjodku jeäh'

wms wêl nr ;;ajfhka fmf,k nj oek.kafka flfiao@
YÍr ialkaO mßudj .Kkh lsÍu u.ska^BMI&Tnf.a Wig iß,k uy;la ;sfnkjdo hkak fuhska ukskq ,efí'


Tn ia:Q,;djfhka fmf<kafka kï ta i|yd ,nd .kak wdydr fõ,a j, yd fN!;sl l%shdldrlï j, hï fjkialï isÿ lsÍug isÿ jkq we;'

Èksm;d isÿ lrk ld¾hka m%udKh jhi;a iu. fjkia fõ'wjQ•19
)64 w;r wh i;shg ñks;a;= 150la muK idudkH fõ.h iys; fN!;sl l%shdldrlï^weú§u"k¾;kh"f.j;= l%shdldrlï jeks&isÿ l, hq;=hs'

fuys i|yka l%uh i|yd úYd, uqo,la úhoï fkdjk w;r fuh iajNdúl wuqo%jH fhdod .kak neúka YÍrhg b;du;a ys;lr lsisÿ w;=re wdndOhla fkdue;s mdkhls'

wjYH o%jH
) WKq lr.;a c,h fldamam 1la
) l=vq lr.;a iqÿre fïi ye¢ 1la
) foys fmd;= len,s 2la úh,d ,nd.;a l=vq
)l=reÿ l=vq  fïi ye¢  1$4la
) bÛqre l=vq  fïi ye¢ ½
) fïi yekaola mqrjd ó meKs

iod .kak l%uh

WKq lr.;a c,h fldamam 1lg i|yka l, wksl=;a o%jH tl lr fyd¢ka ñY% lr .kak'Èklg tl jrla mdkh l,;a m%udKj;a fõ'

wdydr md,khlska f;drj ojig lsf,da 1la nr wvq lr.kafka fldfyduo@fukak l%uh
 

Tn;a ia:Q,;djfhka fmf,k flfkla kï nr wvq lr.ekSu u.ska Tng fl;rï úYd, udkisl fukau ldhsl iykhla ,efnkjo hkak wuq;=fjka lsj hq;= ke;'






wêl nr ksid we;sfjk .eg¿
wêl nr iys; mqoa.,hkag yDo frda."wêl reêr mSvkh"Èhjeähdj"hï hï ms<sld j¾."fldkafoa lelal=ï"ykaÈ j, lelal=ï"úYdoh jeks frda. yd frda.S ;;ajhka yg .ekSug we;s wjodku jeäh'

wms wêl nr ;;ajfhka fmf,k nj oek.kafka flfiao@
YÍr ialkaO mßudj .Kkh lsÍu u.ska^BMI&Tnf.a Wig iß,k uy;la ;sfnkjdo hkak fuhska ukskq ,efí'


Tn ia:Q,;djfhka fmf<kafka kï ta i|yd ,nd .kak wdydr fõ,a j, yd fN!;sl l%shdldrlï j, hï fjkialï isÿ lsÍug isÿ jkq we;'

Èksm;d isÿ lrk ld¾hka m%udKh jhi;a iu. fjkia fõ'wjQ•19
)64 w;r wh i;shg ñks;a;= 150la muK idudkH fõ.h iys; fN!;sl l%shdldrlï^weú§u"k¾;kh"f.j;= l%shdldrlï jeks&isÿ l, hq;=hs'

fuys i|yka l%uh i|yd úYd, uqo,la úhoï fkdjk w;r fuh iajNdúl wuqo%jH fhdod .kak neúka YÍrhg b;du;a ys;lr lsisÿ w;=re wdndOhla fkdue;s mdkhls'

wjYH o%jH

) WKq lr.;a c,h fldamam 1la
) l=vq lr.;a iqÿre fïi ye¢ 1la
) foys fmd;= len,s 2la úh,d ,nd.;a l=vq
)l=reÿ l=vq  fïi ye¢  1$4la
) bÛqre l=vq  fïi ye¢ ½
) fïi yekaola mqrjd ó meKs

iod .kak l%uh

WKq lr.;a c,h fldamam 1lg i|yka l, wksl=;a o%jH tl lr fyd¢ka ñY% lr .kak'Èklg tl jrla mdkh l,;a m%udKj;a fõ'

iqÿu iqÿ o;a fofm<lg f.or§u ms<shïæ

iqÿu iqÿ o;a fofm<lg ljqo wlue;s@ta jqkdg yeuflkdgu iqÿu iqÿ o;a msysgkafka keye'talg fya;=j wfmau jerÈ mqreÿ lsysmhla fjkak mq¿jka'jeämqr f;a"fldams mdkh"me‚ri îu j¾."ÿïmdkh jf.a fya;= lsysmhla ksid Thdf.a o;a wjmeye fjkak mq¿jka'wjmeye o;a yeufjf,au yxÕf.k bkak;a neye'fláfhkau lshkjdkï No l;d - No iskd jf.a bkak wmsg fldfy;au mq¿jkalula keyefka' ''tfykï b;ska lrkak ;sfhkafka wudrefjka yß try lr,d wjmeye o;a ál iqÿ lr.kak tl ;uhs'ta;a l,n, fjkak ´ks keye'Dentist flfkla ke;=ju fïlg úi÷ula fydhd.kak mq¿jka'f.orfodf¾ wmsg ks;r olskak ,efnk foaj,a lsysmhla fhdodf.k fïlg úi÷ï fydhd.kak mq¿jka…



01' fílska fidavd (
fílska fidavd b;du iaj,amhla j;=r;a tlal mix lr,d o;a uÈkak l,ska Thdf.a tooth brush tlg od, o;a uÈkak mgka.kak'tfyu;a ke;skï weÕs,s ;=vq j,ska fílska fidavd fmdâvla wrf.k o;a j, wdf,am lr,d úkdähla ú;r ;shkak' fílska fidavd j,g o;a iqÿ lsÍfï wreumqÿu yelshdjla ;sfhkjd'ta jqk;a álla mßiaiñka'jeämqr Ndú;fhka tku,hg ydks isÿfjkak mq¿jka'

02' m<;=re f,,s (

flfi,a f,,s yß fodvï f,,s" f,aisfhkau fydhd.kak mq¿jkafka'f,,s j, we;=¿ me;a; o;a fofmf<a fyd¢ka w;=,a,kak'fï m<;=re f,,s ue.akSishï" ueka.kSia iy fmdgEishï jf.a tku,h iúu;a lsÍug iu;a fmdaIlj,ska yßu idrj;a'f,,s wdf,amfhka ñks;a;= lsysmhlg miafia o;a ál iqmqreÿ mßÈ ueo.kak'Toothpaste wjYah keye'i;shlg fojrlaj;a fï mar;sl¾uh lrkjdkï"mar;sM, blauka'

03' iqÿ o;a fofm<la fjkqfjkau Tfí wdydr ilia lr.kak (

fyd¢ka yefmk wdydrj¾. Thdf.a ffoksl wdydr fõ,g tl;= lr.kak'wem,a" lerÜ yd ie,aÈß jf.a foaj,a';rula ;shqKq tu wdydrj¾. yemSfuka iy tu wdydrj¾. Thdf.a lgmqrd tydfuyd .ukalsÍfuka o;a j, we;s,a,Sula isÿfjkjd' bka o;aj, tku,hg lsisÿ ydkshla keye';j;a fohla…lsß iys; wdydrj¾. Thdf.a wdydr fõ,g tl;= lr.ekSu;a iqÿ o;a fofm<lg fyd| mar;sl¾uhla' tku,h fi!ÄhdrlaIs; lsÍug;a" pH w.h ksis mßÈ mj;ajd .ekSug;a Bg wu;rj o;a fofm<g wdl¾YŒh §ma;shla ,nd§ug;a lsß iys; wdydrj¾. lÈuhs'

04' T,sõ f;,a (

Thdf.a idudkah o;aue§ug ñks;a;= fol ;=klg muK fmr" T,sõ f;,a álla f.k msßisÿ frÈ lvlska fyda lmq mq¿ka lene,a,la u.ska o;a j, wdf,am lrkak'oeka iqmqreÿ mßÈ o;a uÈkak'fïl;a ir, laruhla'

05' o;a msßisÿ lsÍu (

Floss lsÍu ke;skï fi!ÄhdrlaIs; isyska kQ,la u.ska o;a fofm< ks;r msßisÿ lrkdjkï"we;af;kau o;a w;f¾ wdydrlen,s fyda fjk;a foaj,a /£ug we;s bvlv wju fjkjd'fï laruh kï wmsg ta yeá mqreÿ ke;s jqk;a ngysr rgj, wh lEfuka miqj wksjd¾hfhkau fï mar;sl¾uh isÿlrkjd'is.ak,a toothpaste álla tl;= lr,du fï mar;sl¾uh lrkjdkï o;a j,g iqfodaiqÿ njla ú;rla fkfjhs" fresh njl=;a ,nd.kak mq¿jka'

fmd,af;,a j,ska lrk fï foaj,a .ek Th;a oekf.k ysáho@
fyd|u úÈfha ìhqá mar;vlaÜ tlla"ke;skï ,iaik fjkak yqÕlau marmfhdackj;a fjk ksIamdokhla fydhd.kakjd lshkafka yßhg w¨‍;a hd¨‍fjla f;dard.kakjd jf.a jevla fkao@t;ek§ tlu ksIamdokhlska jev f.dvla lr.kak mq¿jka fjkjd lshkafka@@we;a;gutal kï lsh,d ksu lrkak neß fohla''wfma ,iaik rg we;=f,a yßu f,aisfhka fydhd.kak mq¿jka tfyu hd¨‍fjla bkakjd lsh,d wms lsõfjd;a Thd úYajdi lrkjo@




wuq;=fjka lshkak fohla keye'wms yefudaf.u f.j,a j, bkak ta wmQre hd¿jd ;uhs fmd,af;,a'n,kak fmd,af;,a j,ska fï jev lrkak mq¿jka lsh,d Th;a l,ska oekf.k ysáho lsh,d@



 w¨‍;ajf.au isks÷ iula'

we;a;gu fmd,af;,a lshkafka f.or§u wmsg mdúÉÑ lrkak mq¿jka yßu myiq wdldrfha fndä ialafrdí tlla'iSks iu.ska ñYarm lr.;a fmd,af;,a Thdf.a yfï r¿;eka yßu wmQrejg msßueo,d yug w¨‍;a njla jf.au iqisksÿ njla o ,ndfokjd'

tfykï fï jf.a fyd| hd¨‍fjlaf.ka Wmßu mar,fhdack .kak kï wu;l lrkak tmd'

jelaiska .ek yßhgu oek.kak

we;a;gufïjelaiska lsh,d lshkafka fudllao lshk foa .ek wfma ldka;d md¾Yjfhka yßhgu oekqj;a yßu iq¿ fldgihs'ta ksidu jelaiska j,g fhduqfjk ldka;d msßi;a yßu wvqhs'ta jqK;a tafl jdis oek.;a;u Thd ;j;a mdrla jelaiska .ekwksjd¾fhkays;hs'we;a;gu jelaiska lshkafka ñ, wêl fohla fkfjhs'ta jf.au f,dl= fõokdjl=;a keye'ta ú;rlao Thdg ikSmj;a"isks÷ yul=;a ,efnkjd'taksidjelaiska .ekyßhgu fkdokak wfmalÜáhgwefÕa yeu fldgigu lrkak mq¿jka fï wmQre jelaiska tl .ek fmdä .hsâ tlla fokak wms ys;=jd'






01' w,aáfïÜ fndä ^uq¿ isreru&

fï lshkafka iïmQ¾Kfhkau Thdf.a weÕ jelaia lrk tl .ek'ke;skï frdau bj;a lrk tl .ek'yßhgu lshkjdkï fu;ek§ fjkafka fn,af,a b|,d ll=,a weÕs,s fjklx jelaia lsÍuhs'yeu fldgilu'

02' *q,a fndä ^isref¾fldgia lsysmhla&

oeka Thd ys;kak mq¿jka wms biafi,a,;a lsõjfka uq¿ weÕu jelaia lsÍu .ek lsh,d'Tõ tl we;a;'ta jqK;a fu;ek§ *q,a fndä lsh,d idudkaha l;dfõ§ lshkafka w;a"ll=,a"w;ahg iy ìlsks taßhd^hg we÷ï fldgi&.ek'

03' *q,a f,.aia ^iïmQ¾Kfomd&

uq¿ ll=,u'l,jd marmfoaYfha isg Thdf.a j<¨‍lr olajdu'

04' yd*a f,.aia ^fomd fldgila&

oKysfika my< fldgi
 
05' *q,a wd¾ïia ^iïmQ¾K oE;a&

wf;a Wvfldgfia isg ue‚la lgqj olajd'

06' yd*awd¾ïia ^oE;a fldgila&

je,ñg isg ue‚lalgqj olajd

07' wkav¾ wd¾ïia ^w;ahg&

w;ahg iïmQ¾Kmar;foaYhgu ikSmhla yd ieye,a¨‍jla'

08' ìlsks ,hska ^hg we÷ï fldgi&

lÜáh álla nh jqK;a fïl iajdNdúl jf.au fyd| lar;uhla'ìlsks iqÜ tlla w¢k flfkl=f.a hg we÷ug wdjrKh jk fldgi fkfjhs"ksrdjrKh jk fldgi ;uhs fu;ek§ jelaiska flfrkafka'ta lshkafka Thdf.a hálh marjfoaYfha by< Wor fldgi;a"my< ll=,afomi;a'fïjelaiska tfla§ Thdg hg we÷u we|f.ku wod, ma¾foaYh ú;rla jelaia lrkak mq¿jka'

09' íreiS,shka lar uh

fïl;a ;rula ìlsks ,hska la¾uhg iudkhs'kuq;a ta lar uhg jvd frdau bj;alsÍula fu;ek§ isÿfjkjd'ta lshkafka miqmi ;Ügï marrfoaY j, frdau bj;a lsÍu;a fu;ek§ isÿfjkjd'


10' fyd,sjqâ laßuh

fu;ek§ fjkafka iïmQ¾K jelaiska lsÍula'ta lshkafka iïmQ¾K frdau bj;a lsÍula'hg we÷ï bj;a lr,d fïl isÿ flfrkafka úfYaIs; fhda.S bßhõjl Thdj /|ùfuka miafia'ys;gwmyiq;djla oefkkjd fjkak mq¿jka'ta jqK;a jelaiska lsÍfuka miafia Thdg ieye,a¨‍jla jf.au ikSmj;a njla oefkkjd'

fomfha kshfmd;= u; we;sfjk Yqo% Ôú widok j,lajd.ekSug we;s úYañ; ms<shu fukak

kshfmd;= u; úfYaIfhkau ll=f,a kshfmd;= u; Yqo% Ôú j¾Okh ù wdidok we;sùu fndfyda fofkl=g uqyqK mEug fjk lgql w;aoelSuls'È.= ld,Skj tf,i wdidok ù ;sîfuka tajd w;a j, kshfmd;= j,g yd iug fndaùu wdrïN fõ'






ldka;djka ú,dis;djkag jeämqr is; fhduq lrk neúka kshfmd;= È.=j ksh wdf,amk .,jd ;nd .ekSug úfYaI leue;a;la olajhs'ta neúka fuu Yqo% ðúkag j¾Okh ùug fndfyda bv m%ia;dj ldka;djkaf.a È.= kshfmd;= i,iajhs'tu ksid blaukska kshfmd;= u; Yqo% Ôú widok we;sfõ'
fï fya;=fjka we;sfjk fõokdj yd wm%ikak nj ke;slr ksfrda.S m%ikak kshfm,la Tng ,nd§ug iajNdúl m%;sl¾uhla my; olajd we;'

wjYH o%jH

90] t;s,a uoHidr
yhsv%cka fmfrdlaihsâ
iqÿ úkdlsß

idok l%uh

uq,skau úÿre Ndckhla f.k by; ishÆu o%jHkaf.ka iu mßud f.k Ndckhg oud ñY% lr.kak'mq¿ka lene,a,la Ndú;fhka wdidokh ù we;s kshfmd;a; u; wdf,am lrkak'ñks;a;= 15la tfia ;nd WKq j;=frka fidaod yßkak'

úfYaIfhkau ldka;djkag ksrka;rfhkau uqyqK§ug fjk lrorhla ;uhs wkjYH f,i frdau jeùu' w;aj," ll=f,a" uqyqfKa iy msfÜ frdau jeùu ksid ksrka;rfhka ief,daka j,g .syska i,a,s úhoï lr fyda f.or f.kú;a lD;Su wdf,amk j, msysg me;Sug isÿ fjkjd' Tkak tfykï Thd,g wo lshkafka mer‚ jf.au f.or§ yod .kak mq¿jka ta jf.au úhoï fndfydu wvq iy YÍrhg wys;lr fkdjk wfrdau bj;a lsÍfï l%u lSmhla .ek'








uqyqfKa frdau bj;a lsÍug

isks iy f,uka ñY%Kh
f,uka hqI iu. isks ñY% lr uqyqfKa wf,am lsÍfuka uereKq iu.e,ù iu meyem;a jk w;ru f,uka hqI u.ska frdau j, yyho wvq lrkjd' uqyqfKa jf.au YÍrfha wks;a ;ekaj,o wf,am lrkak mq¿jka' kuq;a ixfõ§ ;ekaj, .,jkak tmd'
wjYH foa'

- isks fïi ye§ 2la
- j;=r fïi ye§ 10la
- f,uka hqI fïi ye§ 2la
- l=vd fldamamhla

fldamamhg isks iy j;=r tl;=lr ñY% lr .kak' bkamiq f,uka hqIo tl;= lr.kak'

frdau jeú, we;s ÈYdjg ñY%Kh uqyqfKa wf,am lrkak' úkdä 15-20 ;sfhkakg yer uDÿj w;=,a,ñka fidaod yßkak' i;shg 2-3 ierhla lsÍfuka frdau jeùu wvqjk nj n,d .kak mq¿jka'
w;aj, iy ll=f,a frdau bj;a lsÍug

isks" óme‚ iy f,uka ñY%Kh

isks" óme‚ iy f,uka ñY% lr .e,ùu frdau bj;a lsÍug fydo l%uhla fõ' iq¿jg ßÿk;a fuu l%uh jelaia lsÍfuka iudk m%;sm, ,nd .kak mq¿jka'
wjYH foa

- isks fïi ye§ 1la
- f,uka hqI fïi ye§ 1la
- óme‚ fuiye§ 1la
- j;=r álla
- fldka msá fïi ye§ 1-2la
- msßisÿ frÈ lvla
- me;,s msyshla ^ng¾ msyshla&
- l=vd fldamamhla

fldamamhg isks" óme‚ iy f,uka hqI tl;= lr ñY% lr .kak' ñY%Kh ,sfma ;nd úkdä 3la r;a lr .kak' fuu.ska ñY%Kh fydÈka wf,am lr.; yels f,i iefoa'fuh yq.la oeä f,i ;sfhkjd kï úg álla tl;= lr.kak' idudkH ldur WIaK;ajhg isis,a lr .kak'

.e,ùug wjYH ;ek fydÈka fidaod msßisÿ lr fldka msá álla .,jd .kak' ng¾ msysh wdOdrfhka ñY%Kh wjYH ;ekaj, frdau jefjk ÈYdjg .d.kak' bkamiq frÈ lene,a,lska wdjrKh lr ;o lrkak' fuhska frÈ lv ñY%Kh iy iu u; fydÈka wef,a' frÈ lv frdau jefjk me;a;g úreoaO ÈYdjg wÈkak' frdau .e,ù hhs'
mßmamq iy w,

w, mßmamq iu. ñY% lr .;a;u frdau .e,j .ekSug lÈu ixfhda.hla iod .kak mq¿jka' w,j, iajNdúl iqÿ lsÍfï .=K wvx.= fjkjd' uqyqfKa jqj;a .e,úh yelshs'
wjYH foa

- w, f.ä 1la
- mßmamq fldamam 1la
- óme‚ fïi ye§ 1la
- f,uka hqI fïi ye§ 4la
- fmfkarhla
mßmamq ál /hla j;=f¾ oud fmd.jd .; hq;=hs' w, f.äh fmd;= .,jd fmdä lr .kak' th l=vd fldamamhlg oukak' j;=r fírd .; mßmamq m,amhla fjkakg wUrd .kak' l,ska fmdÈlr.;a w, f.äh ñßld hqI ,nd f.k th wUrd .; mßmams j,g tl;= lr .kak' fuhgu óme‚ iy kejqï f,uka hqI tl;= lr .kak'

iod .; ñY%Kh uqyqfKa fyda wjYH ;ekaj, wdf,am lr fydÈka fõ,Sug úkdä 20-30la isákak' we.s,s j,ska w;=,a,ñka wdf,amh bj;a lrkak' túg úh,s mßmamq wdf,amh iu. frduo .e,ù tkq we;' ojila fyar ojila lsÍfuka wkjYH frdau uq¿ukskau bj;a lr .kak mq¿jka
uqyqfKa frdau bj;a lrk ì;a;r wdjrKh

isks" óme‚ iy f,uka ñY%Kh jf.au ì;a;r iqÿ uoho wef,k iq¿ ksid úh,s .sh miq frdau f,aisfhkau bj;a lr .kak mq¿jka'
wjYH foa

- fldka msá fïi ye§ Nd.hla
- ì;a;r 1la
- isks fïi ye§ 1la
- l=vd fldamamhla

ì;a;rfhka iqÿ uoh fjkalr tal fldamamhg oukak' isks iy fldka msá tl;= lr wdf,amkhla jk f;la ye§ .d.kak'

uqyqfKa wf,am lr úkdä 20-30 fõ,Sug isákak' fydÈka úÆku frdau .e,ù tk f,i wdf,amkh weo ouñka .,jkak' i;shg 2-3 ierhla lsÍfuka wkjYH frdau uq¿ukskau bj;a lr .kak mq¿jka'

 fï wdf,amfhka uqyqfKa /,s ojia yf;ka
ke;s lr oukak mq¿jka nj Tn úYajdi lrkjo

Tn uqyqK /,s jeàu kj;ajd .kak leu;so@ tfyukï fukak ta i|yd ksjfiau idod.; yels" iïmq¾Kfhkau iajdNdúl yfï wdf,amkh lrk l%Sï tlla' fuh idod.ekSug .; jkafka úkdä 5la ú;rhs'






ksjfia§u idod.; yels fï l%Sï tl Tnj úiauhg m;alsÍug iu;a fõú' fuh Tnf.a iug f;;ukh ,nd§" tys meyeh §ma;su;a lr" iu /,s jeàu j,lajd iu jhig hdu mud lrkak ;rï yelshdjla ;shk wdf,amkhla' fuh iïmq¾Kfhkau iajdNdúl wuqo%jH j,ska idod.; yels w;r fuh ´kEu wdldrhl iula i|yd .e,fmkjd'

fuys m%;sm, i;shla we;=,; Tng fydÈkau n,d.kak mq¿jka' fuys wuqo%jH iug ;reK Ndjhla ,Õd lr.kak" fmdaIKhla f.k fokak" kejqï .;shla ,ndfokak leu;s ´kEu flfklag .e,fmkjd'

wuqo%jH

- tla ì;a;r lyuohla'
- almond oil fyda olive oil f;a ye¢ 2la'
- iajNdúl ñ meKs f;a ye¢ Nd.hla'
- jeia,ska f;a ye¢ 2la'

idiamdklg c,h oud th kgk ;=re ;nkak' jeia,ska Ndckhlg oud th yqud,h uÕska ;eïfnkakg yßkak' Tng fï Ndckh idiamdkg by,ska ñks;a;= lsysmhla w,a,df.k isàug isÿfõú' th ;eïnqKq miqj wfkla wuqo%jH iuÕska fyd¢ka ñY% lr .kak' ish,a,u tlu ñY%Khla jk ;=reu fyd¢ka l,jï lr.kak'

±ka Tn úiska idod.;a l%Sï f.k th ysia l%Sï Ndckhlg oud .kak' 50ml Ndckhla b;du;a fyd¢ka .e,fmaú' Tnf.a uqyqfKa iu fyd¢ka msßisÿ lr fï l%Sï wdf,amkh lrk .uka uDÿjg iïndykh lr.kak' ñks;a;= lsysmhlg miqj jeäfhka .EjqKq l%Sï f;ud.;a cotton pad tlla uÕska bj;a lr.kak'

igyk( fï l%Sï Tnf.a uqyqKg iïmq¾Kfhkau Wrd.ekSug meh 2la muK .;jk ksid kskaog hdug m%:ufhka fuh wdf,amh lrf.k kskao w;r;=r fuh l%shdlsÍug yßkak' l%Sï fnda;,h YS;lrKfha ;nd iEu rd;%shlu wdf,amkh lr.kak' iïmq¾Kfhkau fuh Ndú;d lr l%Sï wjika jQ úg kej;;a fmr mßÈu idod.kak' fuys ish¨u fmdaIH mod¾: wvx.= jkjd tneúka Tn fuh úYd, m%udKhla iE§fuka je<lsh hq;=hs' jeä m%udKhla idod.;af;d;a krla fjkakg mq¿jka'

wm ys;kjd fï ,smsh uÕska Tng ±kqula ,Õd lr.; yelsjqKq nj;a ta jf.au b,a,d isákjd fï mKsúvh Tnf.a mjqf,a wh iy ys;ñ;=rka w;r fnod .kakd f,i;a'

uqyqfKa we;sfjk l¿ ,m yd wÿre ùï j,g iajNdúl i;aldrh ,nd.kafka fukak fufyuhs

uqyqfKa we;sfjk l¿ ,m yd wÿre ùï fya;=fjka Tng fndfyda f,i wmyiq;djhkag uqyqK mEug jk nj fkdryils'W;aijhlg iyNd.S ùul§ mjd Tng wmyiq;djhkag uqyqK mEug isÿfõ' tu l¿ ,m yd wjmeyeùï rem,djkah.dr yev.ekaùulska jqjo iïmq¾Kfhkau wdjrKh l, fkdyelshs'uqyqfKa fuu l¿ me,a,ï yd wjmeye ùï we;sùug fya;=ka f,i fydafudak wiu;=,s;Ndjh".¾NkS nj"ysre lsrKg oeä f,i ksrdjrKh ùu"úgñka W!k;d we;sùu yd udkisl wd;;sh oelaúh yelshs'








fuu .egÆjg iajNdúlj isÿ lr.; yels m%;sl¾uka lsysmhla my; oelafõ'

foys hqI

foys hqI j, wvx.= wêl úgñka C fya;=fjka uqyqK iqÿ lsÍfï ,m yd le<e,a bj;a lr  meyem;a lsÍfï yelshdj we;'
tla foys f.ähla fyd¢ka ñßld mq¿ka lene,a,la f.k tys .s,ajd l¿ ,m me,a,ï we;s ia:dkfha hqI iu u.ska Wrd .kakd ;=re ;nkak'bkamiq uqyqK WKq j;=frka fidaod yßkak'fuh i;s folla muK isÿ lrkak'i;s 2l .; jk úg Tngu fjki jgyd .; yelshs'Tng we;af;a b;d ixfõ§ iula kï foys hqI j, idkao%Kh wvq lr.ekSug ñ meKs fyda frdai j;=r Ndú;d lrkak'

w¾;dm,a

w¾;dm,a j, wvx.= jk m%n, m%;sTlaisldrl fya;=fjka uqyqfKa we;s l¿ me,a,ï"wjmeye jQ iu bj;a lr ksfrda.S meyem;a iula ,ndfohs'
w¾;dm,a w,h rjqï wdldrhg lmd^fm;s f,i&uqyqfKa wÿre me,a,ï"l¿ ,m we;s ;ekaj, ;nd ñks;a;= 30la muK ;nkak';j;a l%uhla kï w, f.äh f.a%Ü lrf.k ñ meKs iu. ñY% lrf.k uqyqfKa .,jd ñks;a;= 30la muK ;nkak'fuf,i lsÍfuka w¾;dm,a j, we;s m%;sTlaisldrl u.ska ishÆu wÿre meye nj ke;s lrouhs'