গরমে সঠিক খাবার

†`n-gb ZiZvRv I wnU †÷ªvK †_‡K euvP‡Z cÖ‡qvRb
G mgq Nvg †ewk nq e‡j kixi †_‡K cvwb I jeY †ei n‡q hvq| Zv c~iY Kivi Rb¨ cÖ‡qvRb ch©vß cvwb| cÖwZw`b 2-3 wjUvi cvwb cvb Ki‡Z n‡e| GQvov †jeyi kieZ, Wve, †ej, Bme¸‡ji kieZ, †ZuZz‡ji kieZ BZ¨vw` †h †Kvb d‡ji im w`‡q kieZ Kiv †h‡Z cv‡i| G‡Z †hgb wfUvwgb I LwbR je‡Yi Pvwn`v wgU‡e †Zgwb wnU‡÷ªvK †_‡KI euvPv hv‡e| Z‡e evRv‡i PjwZ †Kvgj cvbxq hZ Kg MÖnY Kiv hvq, ZZ fv‡jv| evB‡ii †Lvjv RvqMvq kieZ bv LvIqv fv‡jv| Lvev‡ii m‡½ kmvi mvjv` A_ev w`‡bi †h †Kvb mgq kmv LvIqv †h‡Z cv‡i| G‡Z kixi VvÊv _vK‡e| wnU‡÷ªvK †_‡K euvP‡Z n‡j w`‡b †ek K‡qKevi †jey cvwb cvb Ki‡Z n‡e| we‡kl K‡i hviv †iv‡`i g‡a¨ KvR K‡ib †hgbÑ wiKkvPvjK, evm- A‡UvwiKkv, UªvK PvjK BZ¨vw` UªvwdK cywjk, hviv BU fv‡Ob ZvivI| mvjv` ˆZwi Kivi mgq kmv-U‡g‡Uv BZ¨vw`i m‡½ jeY, Aí wPwb, UK`B ev †jey w`‡q †g‡L wd«‡R †i‡L wKQyY ci †L‡j fv‡jv nq|
gvQ-gvsm bq cÖ‡qvRb mewR
MÖx‡®§i `ycy‡i gvQ-gvs‡mi †P‡q mewR †ewk †L‡j fv‡jv nq| †cÖvwU‡bi Rb¨ m‡½ cvZjv Wvj ivLv hvq| G mg‡qi mewR‡Z cvwbi cwigvY †ewkB _v‡K| †hgbÑ wSOv, wPwP½v, Rvwj, cUj, kmv BZ¨vw`| G¸‡jv w`‡q wbivwgl ev v Ki‡j †ek Dcv‡`q n‡e| GQvov `ycy‡i Avnv‡ii m‡½ KuvPv Avg ev Kvgiv½vi UK ivbœv K‡i †L‡j fv‡jv nq| Mi“ I Lvwmi gvs‡mi †P‡q gyiwM I gvQ LvIqv fv‡jv| eo gv‡Qi †P‡q †QvU gv‡Qi †Svj kixi‡K fv‡jv ivL‡e|
mKv‡ji bvkZvq _vKv DwPZ
`B-wPov-Kjv| AvUv ev Pv‡ji ¸uovi i“wU| wm× wWg, Wvj, cvDi“wU-†Rwj, big wLPzwo BZ¨vw`|
weKv‡ji bvkZv †Kgb n‡e
weKv‡ji bvkZvq _vKv DwPZ-`ya+†mgvB, `B-wPov, †Qvjv wm×-gywo, cwiR, cvwUmvcUv wcVv, †h †Kvb imv‡jv dj| Gmgq Wz‡ev †Z‡j fvRv wm½viv, mgyPv, wcVv, c‡ivUv, †cuqvRy bv LvIqvB fv‡jv| G‡Z †c‡U mgm¨v n‡Z cv‡i|

 AvLZvi“b bvnvi Av‡jv
cÖavb cywó Kg©KZ©v, evi‡Wg
Mi‡gi mgq †ivMxi msL¨v †e‡o hvq, Gi KviY Dò AvenvIqv Ges mwVK Lvevi bv LvIqv|
†`n-gb ZiZvRv I wnU †÷ªvK †_‡K euvP‡Z cÖ‡qvRb
G mgq Nvg †ewk nq e‡j kixi †_‡K cvwb I jeY †ei n‡q hvq| Zv c~iY Kivi Rb¨ cÖ‡qvRb ch©vß cvwb| cÖwZw`b 2-3 wjUvi cvwb cvb Ki‡Z n‡e| GQvov †jeyi kieZ, Wve, †ej, Bme¸‡ji kieZ, †ZuZz‡ji kieZ BZ¨vw` †h †Kvb d‡ji im w`‡q kieZ Kiv †h‡Z cv‡i| G‡Z †hgb wfUvwgb I LwbR je‡Yi Pvwn`v wgU‡e †Zgwb wnU‡÷ªvK †_‡KI euvPv hv‡e| Z‡e evRv‡i PjwZ †Kvgj cvbxq hZ Kg MÖnY Kiv hvq, ZZ fv‡jv| evB‡ii †Lvjv RvqMvq kieZ bv LvIqv fv‡jv| Lvev‡ii m‡½ kmvi mvjv` A_ev w`‡bi †h †Kvb mgq kmv LvIqv †h‡Z cv‡i| G‡Z kixi VvÊv _vK‡e| wnU‡÷ªvK †_‡K euvP‡Z n‡j w`‡b †ek K‡qKevi †jey cvwb cvb Ki‡Z n‡e| we‡kl K‡i hviv †iv‡`i g‡a¨ KvR K‡ib †hgbÑ wiKkvPvjK, evm- A‡UvwiKkv, UªvK PvjK BZ¨vw` UªvwdK cywjk, hviv BU fv‡Ob ZvivI| mvjv` ˆZwi Kivi mgq kmv-U‡g‡Uv BZ¨vw`i m‡½ jeY, Aí wPwb, UK`B ev †jey w`‡q †g‡L wd«‡R †i‡L wKQyY ci †L‡j fv‡jv nq|
gvQ-gvsm bq cÖ‡qvRb mewR
MÖx‡®§i `ycy‡i gvQ-gvs‡mi †P‡q mewR †ewk †L‡j fv‡jv nq| †cÖvwU‡bi Rb¨ m‡½ cvZjv Wvj ivLv hvq| G mg‡qi mewR‡Z cvwbi cwigvY †ewkB _v‡K| †hgbÑ wSOv, wPwP½v, Rvwj, cUj, kmv BZ¨vw`| G¸‡jv w`‡q wbivwgl ev v Ki‡j †ek Dcv‡`q n‡e| GQvov `ycy‡i Avnv‡ii m‡½ KuvPv Avg ev Kvgiv½vi UK ivbœv K‡i †L‡j fv‡jv nq| Mi“ I Lvwmi gvs‡mi †P‡q gyiwM I gvQ LvIqv fv‡jv| eo gv‡Qi †P‡q †QvU gv‡Qi †Svj kixi‡K fv‡jv ivL‡e|
mKv‡ji bvkZvq _vKv DwPZ
`B-wPov-Kjv| AvUv ev Pv‡ji ¸uovi i“wU| wm× wWg, Wvj, cvDi“wU-†Rwj, big wLPzwo BZ¨vw`|
weKv‡ji bvkZv †Kgb n‡e
weKv‡ji bvkZvq _vKv DwPZ-`ya+†mgvB, `B-wPov, †Qvjv wm×-gywo, cwiR, cvwUmvcUv wcVv, †h †Kvb imv‡jv dj| Gmgq Wz‡ev †Z‡j fvRv wm½viv, mgyPv, wcVv, c‡ivUv, †cuqvRy bv LvIqvB fv‡jv| G‡Z †c‡U mgm¨v n‡Z cv‡i|