ldka;dj iy fmdaIKh

ffjoH ã' tï à wd¾ fla l=,;s,luyfrday,

fmdf<dkakrej

fmdaIKh

iu;=,s; wdydrh yd ls%hdYS,s Èúfmfj;'wdydr úúO;ajh'ks¾udKYS,s wdydr l,dj

fi!LH ;;ajh'iuDoaêh'M,odhs;djh

YS%% ,dxlsl ldka;djkaf.a fmdaIK .eg¿'

^2006$2007 ckjHdma;sh yd fi!LH iólaIKhg wkqj - DHS&• wjqreÿ 5g wvq orejkaf.ka 15] l fláld,Sk ukaofmdaIKh olakg ,efí‘• iEu orejka 06 fofkl=f.ka tla wfhla §¾> ld,Sk

ukaofmdaIKfhka fmf,a' • wjqreÿ 15-49 ldka;djkaf.ka 16] ukaofmdaIKfhka fmf,a' • .¾NkS uõjreka 30] rla;ySk;djh ±lsh yel' úgñka ta whãka $hlv W!k;dj m%Odk fõ'• wjqreÿ 15-49 w;r wêl nr 31] m%;sY;hlska olakg ,efí ' ta

ksidu Èhjeähdj $yDofrda. $wêreêr mSvkh wxYNd. frda.j, m%jK;djh by, hñka mj;s'

wruqKq

• iu;=,s; wydr fõ,• fh!jkshkaf.a fmdIKh• .¾NkS yd lsßfok uõjrekaf.a

fmdaIKh• wêfmdaIKh• jeäysáhkaf.a fmdaIKh• msßisÿ wdrlaIdldß wdydr• lD;su wdydr

wdydr ldKav

1 OdkH yd w, n;, - Yla;s ckl wdydr 2 t<j¿

frda. j,ska wdrlaId lrhs 3 m,;=re4 i;aj wdydr yd rks, fnda. -fm%daàkuh wdydr YdÍßl j¾Okhg yd w¨;ajeähdj

5 lsß yd lsß ksIamdok -YdÍßl j¾Okh yd w¨;ajeähdj

6 f;,a iys; weg yd îc j¾. - Yla;s ckl yd YÍr j¾Ol

Golden rule – Be sure to eat some food from each to these groups daily.

Food Pyramid.

OdkHuh wdydr

• ffoksl Yla;s wjYH;djfhka 50] -65] " fm%daàk wjYH;djfhka 50] imqrhs

• u, noaOh je,elaùu• nvje,a wdYs%; ms<sld wjOdku wvq lrhs• wvqfjka mdysk ,o iy,a yd ;eïnQ

iy,a .=Kfhka jeähs• mdkamsá wdydr j,g yels iEu úgu wfkl=;a

OdkH msá ñY% lr .ekSu jvd;a iqÿiqhs

t<j¿ m,;=re

• Vitamins, Minerals,Fibers, Antioxidents YÍrfha b;d jeo.;a mßjD;a;Sh l%shd md,kh lrhs

• m%;sYla;slrK moaO;sh ld¾hlaIu lrhs• Obesity • DM• IHD• CA • Constipation

úgñka C• fk,a,s" fmar" lcq" ldurx.d" foys" fodvï" mefmd,a

"wkakdis" fjr¿• ;o fld,mdg t<j¿ • uqrex.d fld<" l;=re uqrex.d" f.dgqfld<" lkal=ka"

ud¨ñßia" ;lald,s" lrú,

• ldáf,ac" wiaÓ" o;a yd ish¿u mgl j¾Okh yd w¨;ajeähdj

• ;=jd, iqj ùug yd m%;sYla;slrK moaO;sfha ls%hdldß;ajhg

• wdydrfha we;s hlv wjfYdaIKh lr .ekSug

úgñka A• ;ofld< ly ;eò,s t<j¿ yd m,;=re• l;=reuqrex.d" ;ïm,d" ksú;s" lerÜ" lyn;,"

jÜglald" ;lald,s" wU" .ia,nq"fodvï" ,djq¿

• oDIaÀh ukdj mj;ajd .ekSu• m%;sYla;slrKh jeälsÍu• ffi, j¾Okh• kSfrda.S iula mj;ajd .ekSu

hlv• i;aj wdydr • ;ofld< m<d j¾. - ;ïm,d" idrK" f.dgqfld<"

uq.qkqjekak" l¿ w,fld," lerÜ $ îÜ fld< • t<j¿ - fk¿ï w, • rks, fnda. j¾. - fidahd fndaxÑ" fndaxÑ"

ljqms " lv," uqx" W¿÷

• HB ksIamdokhg wjYHh fõ• ldhsl yd nqoaê j¾Okhg w;HjYHhs

f*daf,ag ^Folates&

• ffi, j¾Okhg" l,,fha iakdhq ffi, j¾Okhg yd ls%hdldß;ajhg w;HjYHh fõ

• ;ofld< mdg m,dj¾. yd t<j¿• m,;=re• rks, fNda. j¾.

AntioxidentsVitamin A /C/E/Seúgñka A yd C nyq, wdydr

rgbÈVitamin E – ksú;s "n;, ";lald,s "w,s.egfmar "ksjqvq iys; OdkH" nvbß`.= f;,a "T,sõ f;,aSelinium – nd¾,s ";sß`.= "n;a "nvbß`.= "fidahd fndaxÑ" i;aj wdydrl=¿nvq – "l=re`ÿ "bß`.= "lrdnq keá

yDohdndO "wêreêr mSvkh "ms<sld "ikaêfrda. "we`ÿu "Èhjeähdj frda. ;;aj j,lajd .; yelsh'

msiSfïÈ úgñka úkdY ùu wvq lr.uq'

• wdydr lemSug fmr fia§u• iqoao lsÍu lemSu msiSu w;r ld,h wvq lsÍu• mshklska jid msi .ekSu• wju ld,hla msiSu• msiQ ú.i mßfNdckhg .ekSu• yels;rï kejqï t<j¿ m,;=re wdydrhg .ekSu• i,do wdydrhg .eksaug meh Nd.hlg fmr

ms<Sfh, lsÍu

wju jYfhka Èklg t<j¿ yd m,;=re j¾. 05 la j;a wdydrhg .; hq;= fõ

fm%daàkuh wdydr

High Quality Protein (18%-20%)Essential Amino Acids Fish Oils – Omega -3 – Fatty Acids id,hd yqre,a,d l=ïn,djd uelr,a ud¿ biaika ll=¿jka ±,a,ka

reêr jdyskS wjysr;d frda. yDo frda. wêreêr mSvkh ms<sld je<elaùu

Ca - Vitamin D

wiaÓ yd o;aj, j¾OkhOsteoprosis wjOdku wvq lrhs

Úh<s yd,aueiaika l+ksiaika lgq iys; l=vd ud¿

hlv - Fe , Se, I2

ud¿

uia

High Quality ProteinFe , Zn ,CuSaturated fats protein cholesterol

ì;a;rEssential aminooacidMineralsfydÈka msi .ekSfuka Salmonella nelaàßhdj úkdY fõ

rks, fNda. j¾.Essential amino acidsVitaminsIron

lsß yd lsß wdydr

CHO,Fat, Proteins Vitamins & Minerals (Vitamin A ,B, Calcium,Phosphatesfhda.Ü – Probiotics

fïoh iys; wdydrYla;sckl wdydrAntioxidentsrih iqj`o uDÿ Ndjh we;slrhswêl mdßfNdckh ydks lrhs

ix;Dma; fïo- lsß lsß ksIamdok uia fmd,a fmd,af;,a

LDL

• wix;Dma; fïo - Mono Unsaturated F.A.

HDL Polyunsaturated F.A.

Cholesterol

<orejkaf.a fud<fha yd iakdhq moao;sfha j¾Okhg (DHA – Omega -3 – FA derivative)iakdhq yDo jl=.vq m%;sYla;slrK moaO;sfha ls%hdldrS;ajhg

Trans Fatty Acids

wix;Dma; fïoh wêl WIaK;ajglg ,la lsÍfuka we;s fõ' yDo frda. wxYNd. wjOdku jeälrhs' wix;Dma; f;,a j¾. .eUqre f;f,a ne§ug fhdod .ekSfuka we;sfõ

Short eats , Deep Fried food, Processed meat

¨KQ

Èkl wjYH;djh < 5g

Salt Blood pressure Calcium

Iodied Salt

iSks

Yla;s m%Njhla muKsia:Q,;djho;a Èrdhdu

YÍr ialkaO o¾Ylh (BMI)

• -<18.5 - wvq nr - Yla;sckl wdydr jeämqr .; hq;=hs uOHia: uÜgfï YdÍßl jHdhdu• 18.5 – 24.5 – iqÿiq nr iun, wdydr fõ,la"uOHia: ls%hdYS,s jHdhdu• 25 – 29.9 - wê nr• >30 ;rndre - Yla;sckl wdydr wvqlsÍu fõ.j;a jHdhdu

• Waist Circunference• Male < 36 inches (90 cm)• Female <32 inches (80cm)• Target 0.5- 1 kg / week

Diet Food

fh!jkshlf.a fmdIKh

j¾Okh fõ.fhka isÿùuYla;sckl wdydr fm%daàk Calcium Iron jeä jYfhka wjYHfõfmdIK .=Kfhka wvq laIKsl lEu .ekSu fya;=fjka i:q,;djh yd fmdaIK W!k;d we;s fõ'

.¾NkS yd lsßfok ujqjrekaf.a fmdaIKh

• Pre pregnancy BMI - Diet • Physical activity - Diet

w;HjYH laIqø fmdaIl

• hlv • f*daf,aÜ • Calcium • Vitamin C • Iodine

• lsßfok ujqjreka i|yd le,aishï wêl wdydr jeo.;a fõ

• Calcium suppliments

jeäysÜhkaf.a fmdaIKh

• jeäysáhkag ukao fmdaIKh yd wêfmdaIK ;;aj we;súh yel

• ish¨ fmdaIl nyq, wvq le,ß wdydr • úúO;ajhlska hq;+ wdydr • m%udKj;a f,i oshr mdkh• ffjoH Wmfoia u; mßmQrl úgñka yd

Lksc ,jK• ;ka;=" le,aishï nyq, wdydr• wêl fïoh" ¨K"q iSks iSud lrkak

msßisÿj wdydr ms<sfh, lsÍu

• wdydr f;dard .ekSu• kejqï" msßisÿ" fkd;e¨kq t<j¿" m<;=re• ÿ¾j¾K fkdúh hq;=hs• wdydr ixl,k ^ Food Additives& wvq

wdydr• wdydr msiSu i|yd ueá fyda u, fkdnef|

k jdfka Ndck

Processed Food• wvq fmdaIK .=Kfhka hqla;hs• wdydr ixl,k ^ Food Additives& úúO fi!

LHh .eg¨ we;s lrhs• wêl fïo" ¨Kq yd iSks m%udKhla

wka;¾.; fõ

ksIaM, wdydr (Junk Food)

• fmdaIK .=Kh b;du wvqhs

• úYd, fïo" ¨Kq" le,ß yd iSks m%udKhla wvx.= fõ

• neomq w,fm;s" iSks iys; w;remi" fgd*S" ldnkSlD; îu" meKsri îu wêl mßfNdackh fya;=fjka oshjeähdj ;rndrej yDo frda. oka; frda. j,g bv i,iajhs

iajNdúl wdydr

• wdydrfha iajNdúl;ajh reflk mßos b;d wvqfjka ilia l< wdydr

• ;ka;= yd fl|s m%udKh by<hs• .a,hsiSñla w.h wvqhs (Glycemic Index)• m%;sTlaisydrl nyq,hs