STRESS

rukoeqfDr ds fy,

QwM lIyheSaV~l

tcnZLr ÁfrLi/kkZ ds dkj.k vkt gj O;fDr dk thou ruko ls Hkj x;k gSA cPpkssa ls ysdj ofj"B tu rd] fdlh u fdlh dkj.k ls fpfUrr vkSj rukoxzLr gSaA

gekjs 'kjhj esa ,fMªuy uked ,d xzafFk gksrh gS tks 'kjhj dh vko’;drkuqlkj dkfVZlksy uked fLVjkW;M gkekZsu cukrh gSA bl gkeksZu dk eq[; dke CyMÁS’kj vkSj dkfMZ;ksoSLD;qyj flLVe dk fu;a=.k djuk gSA ijUrq tc O;fDr ruko esa gksrk gS rks bl gkeksZu dk fjlko c<+ tkrk gS vkSj blds QyLo:i dbZ rjg ds jksxkssa ds y{k.k ÁxV gksus yxrs gSaA

dkfVZlksy dks fu;af=r djus esa ^^foVkfeu lh** cgqr dkjxj gSA blds lkFk gh gekjs 'kjhj dh Áfrjks/kd {kerk dks et+cwr djus vkSj gkfudkjd Ýh jSfMdYl dks u"V djus esa bl foVkfeu dh egRoiw.kZ Hkwfedk gSA ;g foVkfeu gesa ÁkÑfrd :i esa Qyksa vkSj vuidh lfCt;ksa ------ [kkldj [kV~Vs Qykssa tSls] uhcw] larjk] vkaoyk vkfn ls feyrk gSA teZu oSKkfudksa ds erkuqlkj ruko ds fu;a=.k gsrq foVkfeu lh dk mi;ksx vfr vko’;d gSA

ruko dks fu;af=r djus ds fy, Qyksa vkSj lfCt;ksa es ik;k tkus okyk ,d vkSj rRo ^^ykbdksihu** Hkh cgqr ÁHkkodkjh gSA ykbdksihu yky jax dk fixeSaV gS tks Qyksa vkSj lfCt;ksa dks yky jaxr nsrk gSA ;g VekVj] xktj] rjcwt+] vukj] ve:n vkfn esa ik;k tkrk gSA ykbdksihu essa ik, tkus okys ,aVhvkWDlhMSaV~l LVªSl gkeksZu dks fu;af=r djus ds lkFk gh Ýh jSfMdYl dks u"V djds dSalj] [kklrkSj ij ÁksLVsV] iSafØ;kt vkSj czSLV dSalj dh jksdFkke esa lfØ; Hkwfedk vnk djrs gSaA

'kks/k esa ik;k x;k gS fd ykbdksihu esa ,aVhvkWDlhMSaV~l dh ek=k foVkfeu lh dh rqyuk esa cgqr T;knk gksrh gSA bl fy, gesa yky jax ds Qyksa vkSj lfCt;ksa dks vius Hkkstu esa vf/kd ek=k esa 'kkfey djuk pkfg,A oSKkfud 'kks/k ds vuqlkj gekjh Hkkstu dh Fkkyh esa ftrus vf/kd jaxhu inkFkZ gksaxs] gekjk LokLF; mruk gh T;knk vPNk jgsxkA

ruko tc cgqr c<+ tkrk gS rks bldk vlj O;fDr ds ukM+h ra= ¼uoZl flLVe½ ij iM+us yxrk gSA mldk LoHkko fpM+fpM+k gks tkrk gS vkSj mls NksVh NksVh ckrks ij xqLlk vkus yxrk gSA foVkfeu ch gekjs uoZl flLVe dks fu;af=r djrk gSA blfy, bldks ^^ewM foVkfeu** Hkh dgk tkrk gSA ruko dks nwj djus esa bl foVkfeu dh Hkh cgqr egRoiw.kZ Hkwfedk gSA foVkfeu ch gjh iRrsnkj vkSj Qyhnkj lfCt;ksa] nw/k&ngh] lkcqr vukt] vaMs] ehV&eNyh vkSj fpdu vkfn esa ik;k tkrk gSA

bl Ádkj] ruko ds fu;a=.k esa foVkfeu ch] foVkfeu lh vkSj ykbdksihu dh eq[; Hkwfedk gSA ;s lHkh gesa vius Hkkstu ls ÁkIr gks ldrs gSa] c’krsZ fd gekjh Fkkyh esa ,slk Hkkstu gks ftlesa ;s ik, tk,aA 

;fn vki fdlh dkj.ko’k bu lHkh dks vius Hkkstu esa u ys ldsa] rks vkids 'kjhj esa budh deh gks tk,xh vkSj 'kjhj ds jksxxzLr gksus dh laHkkouk c<+ tk,xhA bl deh dks nwj djus ds fy, vki lIyheSaV~l dk mi;ksx Hkh dj ldrs gSaA ij /;ku jgs] vktdy cktkj esa xq.kghu lIyheSaV~l dh Hkjekj gS] ftuls vkidks ykHk ugha gksxkA vr% vPNh DokfyVh ds vkSj Hkjkslsean lIyheSaV~l gh mi;ksx djasaA

;wjksekWfuVj baVjus’kuy ds Áek.ki= ds vuqlkj ^^U;wVªhykbV** fo’o dh foVkfeu vkSj MkbVjh lIyheSaV cukus okyh uacj 1 czkaM gSA U;wVªhykbV ds ^^uspqjy ch** vkSj ^^ck;ks lh** 'kq/nrk vkSj xq.koRrk dh n`f"V ls Hkjksalsean gSaA

Lkkjka’k

·      vius Hkkstu esa vf/kd ls vf/kd ,slh phtsa 'kkfey djsa ftuesa ,aVhvkWDlhMsaV~l dh ek=k vf/kd gks] tSls Qy vkSj lfCt;ka

·      gj fnu 'kkjhfjd O;k;ke vo’; djsaA blls vki ds 'kjhj esa ,aMkfQZ+al dk mRiknu gkssrk gS] tks ÁkÑfrd rukojks/kd gksrs gSa

·      gj jkst+ lksus ls igys fnu Hkj dh lq[kn vuqHkwfr;ksa vkSj miyfC/k;ksa ds fy, vkHkkj ÁxV djsaA

·      ÁkFkZuk] /;ku ruko dks nwj Hkxkus ds fy, cgqr ykHkdkjh gSaA

·      dqy feyk dj viuh lksp ldkjkRed ¼ikft+fVo½ j[kssaA

DANDRUFF

:lh ¼MSaMªQ+½ ls NqVdkjk dSls ik,

MSaMªQ+] ftls vke Hkk"kk esa :lh dgrs gSa] flj dh peM+h dh ,d vke leL;k gSA okLro esa ;g ,d Ádkj dk peZjksx gS] tks lEidZ }kjk ,d O;fDr ls nwljs O;fDr esa QS+y ldrk gSA vdlj yksx :lh ls xzflr fdlh O;fDr dk rkSfy;k da?kh vkfn mi;ksx dj ysrss gSaA bl rjg mudks Hkh bldk laØe.k gks tkrk gSA

Ropk vkerkSj ij nks Ádkj dh gksrh gS & [kq’d vkSj rSyh;A [kq’d ;k :[kh Ropk gksus ij :lh ds lQ+sn jax ds 'kYd flj dh peM+h ij feyrs gSa vkSj vdlj >M+ dj vki dh xnZu vkSj da/kksa ij fxjrs jgrs gSaA rSyh; Ropk esa bu 'kYdksa dk jax gYdk ihykiu fy, gq, gks ldrk gS vkSj ;s peM+h ls fpids jgrs gSaA nksuksa Ádkj dh :lh esa [kqtyh gksrh gSA blesa cky >M+us dh leL;k Hkh mRiUu gks tkrh gS vkSj ;fn 'kh?zk mipkj u fd;k tk, rks xatkiu Hkh gks ldrk gSA

;g ,d cgqr gh gBhyh leL;k gS vkSj blds lEiw.kZ mipkj ds fy, le; vkSj /kS;Z dh vko’;drk gksrh gSA ;ksa rks cktkj esa dbZ Ádkj ds rsy vkSj 'kSEiw feyrs gSa] tks bl leL;k dks iwjh rjg ls nwj djus dk nkok djrs gSaA ij buds mi;ksx ls vkidks dqN le; ds fy, jkgr rks fey ldrh gS ij LFkk;h :i ls bl leL;k ls ds mipkj ds fy, vki dks fdlh peZjksx fo’ks"kK dh lsok,a gh ysuh iM+asxhA

jkgr ds fy, vki ;fn fdlh 'kSEiw dk mi;ksx djrs gSa rks bl ckr dk /;ku j[ksa fd og lkSE; ¼lk¶V½ gksA vR;kf/kd dM+k 'kSEiw vkidh Ropk dks gkfu igaqpk,xkA cktkj esa dbZ rjg ds eSfMdsVM 'kSEiw feyrs gSaA mudk mi;ksx djssaA cky /kksus ds fy, lkcqu dk mi;ksx u djsa rks csgrj gSA :lh ds fu;a=.k ds fy, vki fuEu Á;ksx dj ldrs gSaA

ukfj;y dk 'kq/n rsy gYdk xje djds #bZ ds Qkgs ;k dVs gq, uhcw ls flj esa yxk,aA rRi’pkr~ maxfy;ksa ds iksjksa ls gYds gYds ekfy’k djsaA mlds ckn xje ikuh esa rkSfy;k fHkxks dj vkSj fupkssM+ dj flj ij yisV dj j[kssaA ,slk 3 ls 4 ckj djsaA blls vkidh Ropk dk :[kkiu nwj gksxk vkSj can iksj [kqy tk,axsA

jkr dks uhe ds eqëh Hkj rkts iRrs vk/kk fyVj ikuh esa fHkxks nsaA lqcg bl ikuh ls flj /kks,aA Hkhxs gq, iRrksa dks ihl dj ysi cuk ysa vkSj ckyksa esa yxk dj vk/ks ?kaVs ckn lkQ+ ikuh ls flj /kks ysaA uhe vki dh Rppk ls laØe.k nwj djsxk ftlls vkidks [kqtyh ls Hkh jkgr feysxhA ;g iwjh ÁfØ;k lIrkg esa 2 ckj nksgjk,aA

Hkkstu ij Hkh /;ku nsaA ÁksVhu dh Hkjiwj ek=k vkids 'kjhj ds fy, cgqr t:jh gSA blls :lh ds >M+rs gq, 'kYdksa ls Ropk ds tks lSy u"V gksjgs gSa] mudk iqufuZek.k gksxk vkSj vkids ckyksa dks et+cwrh feysxhA nkysa] nw/k vkSj yky ekal ÁksVhu ds vPNs Lrks= gSaA vki pkgsa rks vkgkj iwjd ¼Mk;Vjh lIyheSaV½ Hkh ys ldrs gSaA 

U;wVªhykbV daiuh dk lks;kchu ls rS;kj fd;k x;k ÁksVhu ikmMj ÁksVhu dk cgqr gh cf<+;k Lrks= gS] ftldh 10 ls 20 xzke ek=k Áfrfnu] vk;q vkSj 'kjhj dh t:jr ds vuqlkj lsou dj ldrs gSaA ;gh ,dek= ,slk ÁksVhu gS ftls vki nw/k] ikuh] lkx lCth] jksVh ;k vU; fdlh Hkh [kk| inkFkZ ¼pk;] dksYM vkSj ,Ydksgfyd fMªad NksM+ dj½ esa feykdj ys ldrs gSaA idkus] mckyus ;k rsy esa ryus ij Hkh bldh xq.koRrk ÁHkkfor ugha gksrhA bl ÁksVhu dks fo’o LokLF; laxBu ¼MCY;w-,p-vks-½ }kjk ihMhdkl&1 dk ekud fn;k x;k gS] tks ÁksVhu dk loksZPp ekud gSA

¼ihMhdkl & PDCAAS = Protein Digestibility Corrected Amino Acid Score½

SHAHAD

'kgn

'kgn ,d ÁkÑfrd e/kqj inkFkZ gS tks e/kqefD[k;ksa }kjk Qwyksa ds jl dks pwl dj rFkk mlesa vfrfjDr inkFkksaZ dks feykus ds ckn NRrs ds dks"kksa esa ,d= djus ds ckn curk gSA 'kgn dk Lokn csgn ehBk gksrk gSA nw/k ds ckn 'kgn gh ,slk inkFkZ gS tks mRre ,oa larqfyr Hkkstu dh Js.kh esa vkrk gS] D;kssa fd 'kgn esa os lHkh rRo ik, tkrs gSa tks larqfyr vkgkj esa gksus pkfg,A

;g okr vkSj dQ+ dks fu;af=r djrk gS rFkk jDr o fiRr dks lkekU; j[krk gSA ’kgn us= T;ksfr dks c<+krk gS] I;kl dks 'kkar djrk] dQ+ dks ?kksydj ckgj fudkyrk] vkSj 'kjhj esa fo"kkDrrk dks de djrk gSA bruk gh ugha] ;g ew=ekxZ esa mRiUu O;kf/k;ksa rFkk fueksfu;k] [kkalh] Mk;fj;k] nek vkfn esa cgqr mi;ksxh gksrk gSA

'kgn dh 'kq/nrk dh igpku

dkap ds ,d lkQ+ Xykl esa ikuh Hkjdj mlesa 'kgn dh ,d cwan Vidk,aA vxj 'kgn ryh esa cSB tk, rks ;g 'kq/n gS vkSj ;fn ryh esa igqapus ds igys gh ?kqy tk, rks ;g v’kq/n gSA

'kq/n 'kgn esa eD[kh fxjdj Qalrh ugha cfYd Q+M+Q+M+kdj mM+ tkrh gSA

'kq/n 'kgn vk[kksa esa yxkus ij FkksM+h tyu gksxh] ijUrq fpifpikgV ugha gksxhA

'kq/n 'kgn dks dqRrk lwa?k dj NksM+ nsxk] tcfd v’kq/n dks pkVus yxrk gSA

'kq/n 'kgn dk nkx diM+kssa ij ugha yxrkA

'kq/n 'kgn fn[kus esa ikjn’khZ gksrk gSA

'kgn ds ykHkdkjh Á;ksx

'kgn dk fu;fer vkSj mfpr ek=k esa mi;ksx djus ls 'kjhj LoLFk] lqanj] cyoku] LQwfrZoku vkSj nh?kZthoh curk gSSA 'kgn thok.kqjks/kh gksrk gS rFkk bldks ?kko ij yxkus ls ?kko tYnh Hkj tkrs gaSA Ákr%dky 'kkSp ls iwoZ 'kgn&uhcw ikuh dk lsou djus ls dCt nwj gksrh gS] jDr 'kq/n gksrk gS vkSj eksVkik de gksrk gSA

xHkkZoLFkk ds nkSjku fL=;ksa }kjk 'kgn dk lsou djus ls iSnk gksus okyh larku LoLFk ,oa ekufld n`f"V ls vU; f’k’kqvksa ls Js"B gksrh gSA

 

Ropk ij fu[kkj ykus ds fy, xqykc ty] uhcq vkSj 'kgn feykdj yxkuk pkfg,A xktj ds jl esa 'kgn feykdj ysus ls us=T;kfr esa lq/kkj gksrk gSA mPp jDrpki esa yglqu vkSj 'kgn ysus ls jDrpki lkekU; gksrk gSA Ropk ds ty] dV ;k fNy tkus ij Hkh 'kgn yxkus ls ykHk feyrk gSA

uksV%& xje djds vFkok xqM+] ?kh] 'kDdj] feJh] rsy] ekal&eNyh vkfn ds lkFk 'kgn dk lsou ugha djuk pkfg,A

& Mk- lqHkk"k la?koh

¼fgUnh oscnqfu;k ls lHkkj½

FRUIT VEGETABLE JUICES

VekVj dk jl

VekVj dk jl gekjs LokLF; ds fy, cgqr xq.kdkjh gSA bl ls fuEufyf[kr ykHk ÁkIr gksrs gSa

·     blesa Hkjiwj ek=k esa ekStwn ,aVhvkWDlhMSaV gekjs ’kjhj dh Ýh jSfMdYl ls j{kk djrs gSaA

·     blesa ik;k tkus okyk yk;dksihu uked rRo] tks ,d ÁHkko’kkyh ,aVhvkWDlhMSaV gS] ÁksLVsV dSalj vkSj ân;jksxksa dh jksdFkke djrk gSA

·     tks yksx ot+u ?kVkus ds fy, MkbfVax dj jgs gSa]s VekVj dk jl vkn’kZ ot+u cuk, j[kus esa mudh lgk;rk dj ldrk gSA

·     ;g Hkw[k c<+krk gSA bl rjg ;g mu yksxksa dh lgk;rk dj ldrk gS tks viuk ot+u c<+kuk pkgrs gSaA

·     chekjh ls Bhd gksus ds ckn detksjh dks nwj djus ds fy, bldk lsou Qk;nsean gSA

·     ;g dCt+ dks nwj djrk gSA

·     blesa ik;k tkus okyk Xyk;dkstu ;Ñr ¼fyoj½ dh dk;Z{kerk cuk, j[krk gSA

 

Chocolate

pkdysV [kkvks] fny dh chekfj;ka nwj Hkxkvks

pkdysV [kkus ls nkar [kjkc gksrs gSa] 'kjhj esa 'kwxj dk Lrj c<+ tkrk gS] eksVkik c<+rk gS & yacs le; ls pkdysV ds ckjs esa ge ,slh gh ckrsa lqurs vk jgs gSaA ysfdu pkdysV [kkus okyksa ds fy, ,d vPNh [kcj gSA ,d u, 'kks/k ls lkeus vk;k gS fd pkdysV [kkus ls eksVkis dks de djus esa enn feyrh gS vkSj fny dh chekfj;ksa dk [krjk Hkh de gksrk gSA c’krsZ fd pkdysV vPNh DokfyVh dh gks vkSj bldk lgh ek=k esa lsou fd;k tk,A foDVksfj;k ;wfuoflZVh dh MkW- fyfy Lrkst+kuksOldk vkSj MkW- tku ,LVu dh ubZ fdrkc ^^pkdysV MkbV & gkm Vw bZV ,aM Q+hy xzsV vckmV bV**  esa ;g crk;k x;k gS fd pkdysV esa dqN ,sls xq.k gksrs gSa tks ot+u de djus vkSj fny dh chekfj;ksa ds [krjs dks de djus esa ennxkj gksrs gSaA fdrkc ds ys[kdksa dk dguk gS fd pkdysV esa bihdpsfVu ,aVhvkWDlhMSaV ik;k tkrk gS] tks 'kjhj esa olk dk Lrj de djrk gSA blh rjg pkdysV ds Áeq[k rRo dksdk esa fFkvksczksekbu vYdykbM ik;k tkrk gS tks isf’k;ksa ds mRrstu vkSj ÅtkZ ds Lrj dks c<+krk gSA lkFk gh] ;g jDr okfgdkvksa dks QSykrk gS rFkk jDrnkc ds Lrj dks ?kVkrk gSA blls 'kjhj ds dksysLVªkWy ds Lrj esa deh vkrh gS rFkk fny dh chekfj;ksa dk [krjk de gksrk gSA

¼DB LVkj] nSfud HkkLdj] 14 vDrwcj 2012 ls lHkkj½

MAUSAM JADON KA

ekSle tkM+ksa dk

tkM+ksa dk ekSle ;kfu lfnZ;ka ! fdruk cf<+;k le; gksrk gS ! bl le; ge vPNs&vPNs xeZ diM+s igu ldrs gS] cf<+;k ikSf"Vd [kkuk [kk ldrs gaSA vkSj fidfud vkfn ij tkus dk Áksxzke cuk ldrs gSaA xfeZ;ksa ds ilhus dh fpifpi [kreA gYdh gYdh /kwi esa ckgj tkuk fdru vPNk yxrk gS ! gekjk ns’k lalkj ds mu dqN fxurh ds ns’kksa esa gSa tgka ge Ád`fr ds pkjksa ekSleksa] xehZ] lnhZ] clar vkSj o"kkZ dk vkuUn ys ldrs gSaA

ijUrq] lnhZ dk ekSle dqN yksxksa ds fy, bruk lqgkouk ugha gksrkA ftuds 'kjhj dh Áfrjks/kd {kerk ;kfu bE;wfuVh flLVe detksj gS] muds fy, ;s ekSle lnhZ] [kkalh vkfn dk rksgQ+k ysdj vkrk gSA gYdh lh BaM iM+uh 'kq: gqbZ fd buds d"V Hkh 'kq:A lnhZ gh ugha] buds fy, gj ekSle dk cnyko d"Vdkjh gksrk gSA Áfrjks/kd {kerk de gksus ds dkj.k budk 'kjhj fdlh Hkh rjg ds cnyko dk lkeuk djus esa v{ke gksrk gS vkSj lnhZ] [kkalh ;k cq[kkj budks ?ksj ysrs gSaA ftl rjg ge vius ?kj dh lqj{kk ds fy, et+cwr nhokj cukrs gSsa] mlh rjg 'kjhj dh lqj{kk ds fy, Áfrjks/kd {kerk dh et+cwr nhokj Hkh t+:jh gS] tks ckgjh jksxksa vkSj laØe.k ls gekjs 'kjhj dh j{kk dj ldsA 'kkjhfjd vkSj ekufld LokLF; dks Bhd j[kus ds fy, fuEufyf[kr pkj ckrksa dk gksuk cgqr t:jh gSA

·       mfpr iks"k.k ¼ÁkWij U;wVªh’ku½

·       fu;fer O;k;ke ¼jSxqyj ,Dljlkbt½

·       i;kZIr foJke ¼,fMDosV jSLV½

·       ldkjkRed lksp ¼ikWft+fVo ,VhV~;wM½

vxj vki bu ckrksa dk /;ku j[ksaxs rks vkidk 'kjhj vkids thou dks vkuUne; cuk nsxkA dgkor Hkh gS & igyk lq[k fujksxh dk;kA lfnZ;ksa esa ikpu 'kfDr vPNh gksus ls xkfj"B Hkkstu  Hkh vklkuh ls ip tkrk gS vkSj [kk;k & fi;k 'kjhj dks yxrk gSA vnjd] yglqu] nkyphuh vkfn xje elkyksa vkSj rqylh dh pk; dk lsou ykHkdkjh gksrk gSA

mRrjh vejhdk ds vkfnoklh Ák;% lHkh jksxksa ds lQ+y mipkj ds fy, ogka ikbZ tkus okyh ouLifr ^^,duhf’k;k** dk mi;kssx djrs gSaA fjlpZ ls ;g irk pyk fd ,duhf’k;k esa 'kjhj dh Áfrjks/kd {kerk dks c<+kus dk xq.k gSA vius blh xq.k ds dkj.k ;g cgqr lh chekfj;ksa dks Bhd djus dh {kerk j[krh gSA vius O;fDrxr vuqHko esa ik;k x;k gS fd ftu yksxksa dh Áfrjks/kd {kerk cgqr det+ksj Fkh vkSj t+jk ls cnyko ls mudks ,ythZ ds dkj.k dksbZ u dksbZ d"V gks tkrk Fkk] mudks ^^U;wVªhykbV fVªiy xkMZ ,duhf’k;k** dk ,d dkslZ ysus ls cgqr ykHk gqvk gSA

STRESS MANAGEMENT

Deep breathing is an excellent stress management technique. A simple breathing technique to reduce stress and bring you into the present moment is to breathe in deeply to the count of 6, hold your breath for a moment and listen to the sounds in your environment, then exhale to the count of 6.

YOUNG COCONUT

 

Young coconuts are highly nutritious.  A whole young coconut, sometimes referred to as a drinking coconut, has only 140 calories and is packed with nutrition.
Enjoy the whole young coconut by itself or add water and meat to a smoothie for a tropical delight. 

AVOCADO JUICE

 

 

Avocado juice for health benefits includes:

• elps formation for red blood cells
• Preventing anemia
• For pregnant women, folic acid content of avocados can stimulate brain development and the formation of the spinal cord
• Controlling the bad fats (LDL cholesterol) and raise the good fats (HDL cholestrol)
• Prevent stroke
• Anti-wrinkle and ageless, etc.

DARK CIRCLES UNDER EYES

vktdy vka[kksa ds uhps dkys ?ksjs ¼MkdZ ldZYl½ dh leL;k cgqr vke gks xbZ gSA ;s dksbZ jksx ugha gS] ijUrq ;g ladsr t:j gS fd 'kjhj esa lc dqN Bhd ugha gSA vkb,] ns[ksa fd ;s D;ksa gksrs gSas vkSj ge buls fdl rjg cp ldrs gSaA

vka[kksa ds uhps dkys ?ksjs gksus ds fy, gekjh thou’kSyh ftEesnkj gSA ekufld ruko] mfpr iks"k.k dh deh] i;kZIr uhan u ysuk vkSj fu;fer O;k;ke dk vHkko] uSxsfVo lksp ---- ;s blds eq[; dkj.k gSaA

yM+fd;ka Njgjh dk;k ds fy, Ák;% mfpr ikSf"Vd Hkkstu ugha ysrh gSaA nwljh rjQ+ Q+kLV vkSj ÁkWlsLM Q+wM dk lsou ;qok ih<+h esa rst+h ls c<+ jgk gSA blds dkj.k muds 'kjhj essa iks"k.k ds lkFk jDr dh deh gks tkrh gSA gSYFk pSd&vi dSaIl esa 50 Áfr’kr ls Hkh vf/kd yM+fd;ka ,uhfed ikbZ xbZ gSA

;fn mijksDr dkj.kksa dks nwj dj fn;k tk, vkSj uhps fn, gq, lq>koksa dk ikyu fd;k tk, rks vka[kksa ds uhps dkys ?ksjksa dh leL;k ls dkQ+h gn rd NqVdkjk ik;k tk ldrk gSA

& mfpr ikSf"Vd Hkkstu ysaA vius [kkus esa gjh iRrsnkj lfCt;ksa dks 'kkfey djsaA

& QkLV QwM ds ctk, Qyksa vkSj rktk lfCt;ksa ds lykn dk lsou djsaA

& pk;] dkWQ+h] ued dk lsou de djsaA

& 'kjkc o vU; u’khyh oLrqvksa dk lsou fcydqy u djsaA

& fnu esa 8 ls 10 Xykl ¼yxHkx 2 fyVj½ rktk ikuh vo’; ih,aA

& viuk isV lkQ+ j[ksaA dCt lHkh jksxksa dh tM+ gSA

& Áfrfnu Ák.kk;ke vkSj gYdk O;k;ke fu;fer :i ls djsaA

& eSfMVs’ku djsa vkSj viuh lksp ldkjkRed j[ksaA

& jkr dks nsj rd u txsaA 6 ls 8 ?kaVs dh uhan ysaA

& jkr dks lksus ls igys ÞvkfVZLVªhß dh fjIysfuf’kax vkbZ Øhe ls gYdh elkt djsaA

& gheksXyksfcu de gks rks ÞU;wVªhykbVß vk;ju Q+ksfyd dh 1 VSCysV Áfrfnu Hkkstu ds ckn ysaA

& /kwi esa ckgj tkrs le; /kwi ds p’esa dk mi;ksx djsaA