cyh;e;j gH';fs;/ bfhl;ilfs; vd;W tH';fg;gLk; Tl;lzp fPH;f; fz:l cWg;gpdh;fis bfhz:lJ. 1. Ke;jphp/ 2. ghjhk;/ 3. gp!;jh/ 4. nghPr;ir/ 5. cyh; jpuhl;ir/ 6. nth;f;fliy/ 7. mf;nuhl;L.

  nkw;fz:l …vGth; Tl;lzp† \isj;jpwd; Cf;Ftpf;Fk; Mw;wy; gilj;jit vd tp";"hdpfs; ePz:l Muha;r;rpf;Fg;gpd; bjhptpj;Js;sdh;. FHe;ijfs; kl;Lky;yhJ fUt[w;w jha;khh;fs; ,ij cz:L te;jhy; gpwg;gpnyna FHe;ijapd; \isj;jpR tsh;r;rp rpwg;ghf mika[k; vd Muha;r;rpahsh;fs; fz:lwpe;Js;sdh;.

  tpiy cah;e;j cyh;e;j gH';fs; tpiy kjpf;f Koahj mstpw;F rj;Jf;fs; epiwe;J cs;sd. fhy;rpak;/ bkf;dPrpak;/ gh!;gu!;/ bghl;lhrpak;/ ,Uk;g[r;rj;Jfs;/ mnj itl;lkpd;fs; nghd;w clYf;F mj;jpahtrpakhd gy rj;Jf;fisa[k; xUnru bfhz:Ls;s bgUik cilait. nkYk; ,itfspy; cs;s bfhGg;g[fs; clypw;F eyk; gaf;Fk; brhpt{l;lg;glhj tifiar; nrh;e;jit vspjpy; brhpf;ff; Toait.

  nkw;Twpa rj;Jfs;aht[k; \isj;jpwid Cf;Ftpf;Fk; cu';fs;nghd;wit. \is tsh;r;rpf;Fhpa gy g[uj';fs; ,tw;wpy; cs;sd. ,tw;Wf;bfy;yhk; fphPlk; itj;jhw;nghy; ,d;bdhU rj;Jk; ,itfspy; cz:L. cly; nehap ypUe;J jd;idj; jw;fhj;Jf; bfhs;st[k;/ vspjpy; rpije;J tpiutpy; KJik miltija[k; jLf;Fk; rf;jp "Antioxidants" vd;w rpy tifia nrh;e;j fhuzp fSf;F cz:L. ,e;j "Antioxidants" bghUl;fis bkhj;jkha; Fj;jiff;F vLj;J jd;Ds; itj;jpUf;Fk; cyh;e;j gH';fs;/ bfhl;ilfs; Mfpatw;iwj; jpdKk; tiff;F 2/ 3 vd;w tpjj;jpy; cz:L te;jhy; KJik miltij jLf;fyhk;. neha; vjph;g;g[ jpwid bgUf;fpf; bfhs;syhk;.

ghjhk; gUg;g[„

  Kw;fhyj;jpy; hp#pfs; j';fs; rp#:ah;fSf;F jpdrhp cztpd; gFjpahf tH';fpajhf rpy tuyhw;Wf; Fwpg;g[fs; Fwpf;fpd;wd. ,jdhy; \is/ euk;g[ kz:lyk;/ ngh#pf;fg;gLtJld; ehs; KGtJk; RWRWg;g[ld; gzpahw;w cjt[fpd;wjhk;.

  ghjhk; gUg;ig ePhpy; Cw itj;J/ njhiy chpj;J tpl;L/ miuj;J ghypy; fye;J cz:gnj rpwg;ghd KiwahFk;. vg;nghJk; ,dpg;g[ Rita[s;s gUg;g[fisna th';F';fs;. ,itna rpwe;jit.

nth;f;fliy„

  vspikahdth;fspd; ghjhk; gUg;g[jhd; nth;f;fliy. fhe;jpaofs;Tl nth;f;fliyiaa[k;/ Ml;Lg;ghiya[k;jhd; md;whlk; czt[ld; nrh;j;Jf; bfhz:lhh;. nth;f;fliy cz:lhy; mwpt[ tsUk; vd;gjw;F ,ijtpl ntW rhd;Wk; ntz:Lnkh. nth;f;fliyapy; cs;s g[ujr;rj;J khkpr cztpy; cs;sij nghy ,izahdJ. nth;f;fliyia tWj;njh/ ntf itj;njh cz:gnjh ey;yJ. nth;f;fliy cz:lhy; gpj;jk; mjpfhpf;Fk; vd;gjhy;jhd; bty;yk; nrh;j;J rhg;gpl ntz:Lk;. vdnt fliy gh;gpia fz:lhy; tpl;L tplhjPh;fs;.

Ke;jphp„

  Ke;jphp gUg;g[ \isf;Fk; vhpbghUis nghy bray;glf; ToaJ. Mdhy; mjpfk; cz:lhy; tha[it cw;gj;jp bra;J grpia ke;jg;gLj;Jk;. Fwpg;ghf bfhy!;l;uhy; nehahspfs; cz:zhkypUg;gJ ey;yJ. kpsFld; rpwpJ cg;g[ nrh;j;J tWj;J rhg;gpl ntz:Lk;. gr;irahf cz:zf; TlhJ.

mf;nuhl;L„

  mf;nuhl;L gUg;gpd; totnk tise;J bespe;J Vwf;Fiwa kdpj \is nghyj;jhd; fhzg;gLk;. ,g;gUg;g[fis cz:gjhy; \isgyk; bgUFtnjhL kyk; ,sfpg;nghjy;/ ehf;Fg; g{r;rpfs; btspg;gly; Mfpa nghd!; ed;ikf Sk; fpilf;fg; bgWk;. ntbwe;j tif gUg;iga[k; tpl ,jpy;jhd; mjpf gl;r mst[ bfhGg;g[ rj;Js;sJ. vdnt ,J bkype;j FHe;ijfSf;F kpft[k; ey;yJ.

nghPr;rk;gHk;„

  nrkpf;fg;gl;l r{hpa rf;jp vd;W nghPr;rk;gHj;jpw;F xU gl;lg; bgaUz:L. ghiy td';fspy; gapuhFk; ,g;gH';fSf;F mw;g[jkhd rj;Js;sJ. ,itf spy; cs;s ,Uk;g[r;rj;J ,aw;ifahdJ. vspjpy; clypy; fpufpf;fg;gLk; jd;ika[ilaJ. vdnt ,uj;j nrhif cs;sth;fs; jpdKk; 4 nghPr;rk; gH';fis rhg;gplyhk;. ,jdhy; ,uj;j tpUj;jp cz:lhFk;. cly; gyk; bgUFk;. ,utpy; 4 nghPr;rk; gH';fs; rhg;gpl;L xU lk;sh; btJbtJg;ghd bte;ePh; mUe;jptpl;L gLj;jhy; kWehs; kl;Lk; vt;tpj f#:lKk; ,d;wp btsptUk;.

cyh;e;j jpuhl;ir„

  cyh;e;j jpuhl;irapy; ,uz:L tif cz:L. 1. k";rs;/ 2. fWg;g[. ,jpy; k";rs; tif g[spg;ghf ,Uf;Fk;. fUg;g[ ,dpg;ghf ,Uf;Fk;. vdnt fWg;g[ jpuhl;ir rpwe;jJ. bfhl;ilfs; ,y;yhj rj;jhfpa rh;f;fiu rj;J jpuhl;irapy; kpf mjpfkhf cs;sJ. ,jpy; g[ujKk;/ bfhGg;g[k; Fiwt[. vdnt bfhl;il fSld;/ jpuhl;iria nrh;j;J cz:qk; bghGJ bfhGg;g[ kht[ rj;J- g[ujr; rj;J tpfpjk; rkg;gLfpd;wJ. jpuhl;iria jz:zPhpy; nghl;L itj;jhy; gY}d;nghy cg;gpf; bfhs;Sk;. ,t;thW cg;gpa 10 jpuhl;iria jpdk; ,ut[ gLf;FKd; bkd;W tpG';f kyr;rpf;fy; jPUk;. ,k;Kiw FHe;ijfSf;Fk; Vw;wJ.

"hgfk; jUkh ty;yhiu>

  ty;yhiuia fPiu vd;W brhy;tijtpl/ \ypif vd;W brhy;tJ rhyg; bghUj;jkhFk;. fhuzk; ,jpy; kUj;Jtf; Fzk; mjpfk; cz:L. ,ijf; fPiug; nghd;W rikj;Jr; rhg;gpLtijtpl kUe;jhfntrhg;gpl;L Mnuhf;fpaj;ijj; njof;bfhs;syhk;.

  ty;yhiu epidthw;wiyg; bgUf;Fk;/ clYf;F typik jUk;/ neha;f; fpUkpfis vjph;f;Fk;/ \is euk;g[fisg;gyg;gLj;Jk;/ njhy; nehiaf; fz:of;Fk;/ Fuy;tsj;ijg; bgUf;Fk; vd;gJ ep+gpf;fg;gl;Ls;sJ. rpj;j itj;jpah;fs; ,ij ru!;tjp vd;W miHf;fpwhh;fs;. ty;yhiu nyfpak;/ ty;yhiu bea;/ ty;yhiuj; njd;/ty;yhiu r{uzk; vd;W gy kUe;Jfis ty;yhiuapypUe;J jahh; bra;fpwhh;fs;.

  nkf neha;/ fhr neha;/ Fly; g[z:/ ePhpHpt[/ ,uj;j ngjp/ fha;r;ry;/
tapw;Wtyp/ ahidf;fhy; neha;/ tpiu tPf;fk;/ nrhif neha;/ bjhz:ilf; fk;ky;/ khj tpyf;fpdhy; Vw;gLk; rpuk';fs;/ brhhprpu';F/euk;g[j;jsh;r;rp/ fz:l khiy/ gpj;jf; nfhshWfs;/ rpj;jg;gpuik Mfpaneha;fis ,jidf; bfhz:L jahh; bra;ag;gLk; kUe;Jfs; \yk; Fzg;gLj;jyhk;.

  ty;yhiuia epHypy; cyh;j;jp ,oj;J itj;Jf; bfhz:L ,uz:L g';F ty;yhiug; bghoa[k;/ xU g';F rh;f;fiuiaa[k; nrh;j;J bea;apy; FHg;gpr; rhg;gpl;lhy; nkf neha; FzkhFk;. Fly; g[z: cs;sth;fs; ty;yhiuia btWk; thapy; nghl;L bkd;W rhg;gpl;lhy; g[z: cld;MWk;. thapy; g[z: ,Ue;jhy; fPiua[ld; rpwpJ kpsF nrh;j;J tjf;fpr;rhg;gplyhk;. ,jd; \yk; tha;g;g[z: MWk;. Fuy; bjspt[ Vw;gl fPiua[ld; ghjhk; gUg;g[ bea;apy; tWj;Jr; rhg;gplyhk;. ty;yhiuiafha itj;J bgho bra;Jk; gad;gLj;jyhk;.

  FHe;ijfSf;F tapw;wpy; g{r;rpj; bjhy;iy ,Ue;jhy; ty;yhiur;rhw;iw fhiya[k;/ khiya[k; xU fuz:o bfhLf;fyhk;. ty;yhiuia Jitay; bra;J rhg;gpl Fkl;ly;/ the;jp epw;Fk;. fhrneha; fl;Lg;glghy; tpl;L miuj;J bey;ypf;fha; mst[ cUl;or; rhg;gplyhk;.