Èhjeähdj iuÕ igka lrk fyd|u wdydr 20la
wm ffokslj wdydrhg .kakd t<j¿" m<;=re" OdkH wd§
fndfyda wdydr w;ßka Èhjeähd frda.h i|yd b;du;a fydÈka m%;spdr olajk" tu
frda.Skag jvd;a fmdaIHodhS wdydr j¾. 20la kùk m¾fhaIK uÕska y÷kdf.k ;sfnk nj
Your Health News fjí wvúh i|yka lrhs' tu wdydrj, Èhjeähd frda.h i|yd wjYH jk
fmdaIK mod¾: wvx.=jk m%udKh wkqj fufia oelafõ'
20' wem,a
wem,a" fl¢ iys; m<;=rla jk w;r tys LDL fldf,iagfrda,a yd
le,ß b;d wvq uÜgul mj;S'
19' weiamr.i
weiamr.iaj, le,ß wvq w;r wdydruh ;ka;= b;d by< jYfhka wvx.=
wdydrhls' Gluthations yd m%;sTlaisldrl tys o by< m%udKhla mj;S'
18' ud¿
kejqï ud¿j, yDo frda. iuÕ igka l< yels Tfï.d 3 fïo" wï,
yd wdydr mod¾: iys; Tfu.d 3s by< uÜgul mj;S'
17' w,s.egfmar
w,s.egfmarj, fïo by< m%udKhla mej;sho" tys we;s
monounsaturated fïoh ys;lr fïo j¾.hls'
16' fndaxÑ iy rks, fnda.
fndaxÑ" mßmamq" lv, wd§ rks, fnda. wêl fl¢ iys;
wdydrhls' tajdfha le,ß wvq jk w;r" by< fm%daàka m%udKhla wvx.= fõ' fl¢
iys; wdydr reêr Odrdjg .aÆfldaia wjfYdaIK lsÍfï fõ.h wvq lrhs'
15' íÆfnß
YÍrhg ys;lr m%;s,dN reila ,ndfok *af,ajfkdhsv íÆfnßj, by<
uÜgul mj;S' tys m%;sTlaisldrl yd anthocyanins by< uÜgul mj;S'
14' Broccoli
Broccoli iqmsß wdydrhls' tys úgñka C" úgñka A"
folates" îgd-lefrdáka" iy wdydruh ;ka;= fukau Èhjeähdj igka lrk ish¨
oE wvx.= fõ'
13' lerÜ
lerÜ msi fyda wuqfjka wdydrhg .; yels wdydrhls' <má lerÜ w,
5la flá wdydr fõ,la f,i ,nd.ekSu Tfí wdydr md,khg n,mdkafka ke;s American
Diabetes Association nj fmkajd § ;sfí'
2' Cranberries
Cranberries" fidaia j¾. wdÈh fh§fuka je<lS kejqïj
wdydrhg .ekSfuka m%;sTlaisldrl weoysh fkdyels ;rï by< ,nd.; yel'
11' l=re÷
Human Nutrition Research Center úiska lrk ,o wOHhkhlg wkqj l=re÷
ks;r wdydrhg .ekSfuka ffi,j,g bkaishq,skaj,g;a jvd hym;a m%;spdr ,efnkq we;'
10' Flaxseed
Tfï.d 3 fïo wï, njg mßj¾;kh jk we,a*d-linolenic wï,h fuys wvx.=
fõ' Flaxseed o fyd| m%;sTlaisldrl yd lignans uQ,dY%hls'
9' iqÿ<QKq
;rula ier frdai meye;s È.= iqÿ<QKq w;sYhska fi!Äh iïmkak
wdydrhls' iqÿ<QKqj,g" fldf,diagfrda,a iy reêr mSvkh wvq lsÍfï yelshdj
mj;S'
8' Kale
Kale kùK WKqiqï wdydrhls' th b;d fmdaIHodhS yd rij;ah' Kalej,
m%;sTlaisldrl" lutein yd zeaxanthin wvx.= ù ;sfí'
7' Green Tea
yß; f;a flavanoid iu. igka lrkq ,efí'
6' OdkH
OdkHj, ;ka;=" Tfu.d 3s" úgñka E" m%;sTlaisldrl
by< uÜgul mj;S'
5' Oat meal
TÜ kue;s OdkH j¾.h ;j;a fl¢ iys; wdydrhls' tys le,ß wvq uÜgul
mj;S' Èhjeähd frda.Ska wvql< hq;= fndfyda wdydr fjkqjg TÜ wdydrh fmdaIHodhS
wdydrhls'
4 Quinoa
Èhjeähd frda.Skag we;eï úg iy,a" ;sßÕ= jeks OdkH w;a yeÍug
isÿ fõ' Quinoa Bg fyd| úl,amla' th ol=Kq weußldkq OdkH j¾.hls' tys fm%daàka
by< mqudKhla wvx.= fõ' tys ;j;a m%;s,dNhla jkafka thska wdydr Ô¾K fõ.h wvq
lrk neúka thska reêrfha iSkS uÜgu by< hdu j<lS'
3' fidahd fndaxÑ
fidahd fndaxÑ yd fgda*q jeks wdydrj, fm%daàka by< m%udKhla
wvx.= fõ' uiaj, o fm%daàka by< m%udKhla wvx.= jqjo tys ix;Dma; fïoh jeä ksid
fm%daàka m%udKh jeä lsÍug jvd;a iqÿiq wdydrhls'
2' fldams
Èklg fldamS fldamamhla mdkh lsÍfuka 7] lska Èhjeähdj wjodku wvq
lr.; yels nj m¾fhaIK uÕska fmkajd § ;sfí'
1' fpdl,Ü
fpdl,Üj, bkaishq,ska m%;sfrdaOk fõ.h wvq lrk flannels wvx.= fõ'
l¿ fpdl,Ü iy iSks rys; fpdla,Ü wdydrhg .ekSu jvd;a iqÿiq h' fpdla,Ü f,a j,g
iSks wjfYdaIKh lr.ekSfï fõ.h wvq lsÍu o fuys w;=re m%;s,dNhls'
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