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{]tal \nhm-cWw {]IrXn NnIn-Õbn-eqsS……..
\½psS kaq-l-¯n ImW-s¸-Sp¶ Pohn-X-ssien tcmK-§-fn Gähpw {][m-\n-bmWv {]ta-lw.- tem-I-¯m-I-am-\-ambn 450 aney¬ {]ta-l -tcm-Kn-I-fp-s¶v IW-¡m-¡-s¸-Sp-¶p. 65 aney¬ {]ta-l-tcm-Kn-I-fp-ambn C´y {]ta-l -tcm-Kn-I-fpsS F®-¯n ssN\-¡p-tijw cm-aXp \n¡p-¶p. -tem-Im-tcm-Ky-kw-L-S-\-bpsS IW-¡p-IÄ {]Imcw 2035 HmsS temI-¯m-I-am\w 592 aney¬ {]ta-l-tcm-Kn-IÄ Dm-Ip-sa¶v IW-¡m-¡-s¸-Sp-¶p.- A-tXm-sSm¸w C´y {]ta-l -tcm-K-¯nsâ Xe-Øm-\-ambn amdp-Ibpw sN¿pw.- Hcp hnI-kzc cmPys¯ kw_-Ôn-¨n-S-t¯mfw CXv H«pw Bim-h-l-a-Ã. -{]-talw t]mep-ff Pohn-X-ssien tcmK-§Ä cmPys¯ Bfp-I-fpsS DÂ]m-Z\ £aX Ipd-bv¡p-¶-Xn\pw cmPy-¯nsâ km¼-¯nI ]ptcm-KXn XS-Ê-s¸-Sp-¯p-¶-Xn\pw Imc-W-am-Ipw.
Pohn-X-ssien tcmK-sa-¶m amdnb Pohn-X-ssien sImv Dmb tcmK-sa-¶mWv AÀ°w. -C-Xn\v ]cn-lmcw sXämb Pohn-X-ssi-en-bn-ep-ff Xncp-¯Â am{X-am-Wv. adn¨v Kpfn-I-I-fnepw ,s]m-Sn-I-fn-epw,-C-©-£-\nepw am{Xw B{ibw Is-¯p-¶-Xvþ tcmK-\n-hm-c-W-¯n\v Hcp km[y-Xbpw \ÂIp-¶n-Ã. adn¨v acp¶v Ign-¡p-¶-Xn-eqsS aäp ]e tcmK-§fpw kmh-[m\w hcp¯n hbv¡p-I-bmWv sN¿p-¶-Xv. ]e-t¸mgpw tUmIvSÀamÀ ¢mÊp-IÄ FSp-¡p-t¼mÄ tcmKn-I-fpsS `mK-¯p-\n-¶p-ff tNmZy-§-fn {][m-\-amWv þþ-tUm-IvSÀ {]ta-l-¯n\v Hä-aq-en-sbm¶pw Ctà F¶v. Hcp Hä-aqen {]tbm-K-¯n-eqsS amäm-hp¶ tcmK-aà {]ta-lw. adn¨v ka-{K-amb Pohn-X-ssien amä-¯n-eqsS am{Xw hcp-Xn-bn-em-¡m³ ]äp¶ tcmK-am-Wn-Xv. CXv tcmKn-Ifpw IpSpw-_mw-K-§fpw Adn-ªn-cn-¡Ww F¶v am{Xw. ASp-¯n-sS-bmbn ]mÝmXy cmPy-§-fn \S¶ ]e Kth-j-W-§fpw Cu Hcp amä-¯n-eqsS {]ta-ls¯ ]qÀ®-ambpw amän-sb-Sp-¡m³ km[n-¡pw- F¶v Is-¯n-bn-cn-¡p-¶p.- A-Xp-X-s¶-bmWv ]e-t¸mgpw A\p-`-h-§Ä Im«n-¯-cp-¶-Xpw.
`£-Whpw {]ta-lhpw
hbdv \nd-bm\pw hmbv¡v cpNn Dm-hm\pw am{Xw `£Ww Ign-¡p-¶-XmWv {]ta-l-¯nsâ Hcp {][m\ Imc-Ww.- A-¶-P-¯nsâ Afhv A[n-Ihpw aäv t]mj-W-§-fpsS A]-cym-]vX-Xbpw {]ta-l- e-£-W-§-Ä ImW-¸-Sp-¶-Xn\v hfsc hÀj-§Ä¡p apt¼ ImW-s¸-Sp-¶p. Hcp X·m{X A¶Pw AYhm ¥qt¡mkv DuÀP-ambn amd-W-sa-¦n AXnsâ IqsS C³kp-en³ AtXm-sSm¸w aáo-jyw,-sk-en-\nbw XpS-§nb ]¯p-ap-¸-tXmfw t]mj-W-§Ä Bh-iy-am-Wv. CXv \ap¡v e`n-¡p-¶Xv `£-W-¯n-eqsS am{X-hpw. \½psS \m«n ImW-s¸-Sp¶
{]ta-l-tcm-Kn-I-fn \sÃmcp iX-am-\-¯n\pw jpKÀ \nb-{´n-¡m-\m-h-iy-amb C³kp-en³ tlmÀtam¬ Bh-iy-¯n IqSp-X-emWv ImW-s¸-Sp-¶-Xv. ]t£ t]mjW Zmcn{Zyw sImv CXn\v {]hÀ¯n-¡m³ km[n-¡msX hcp-¶p. AXp-t]mse Xs¶ sImf-kvt{SmÄ t]Sn-sImv \½psS `£-W-¯n \à sImgp-¸p-IÄ CÃm-Xm-¡p-¶p. adn¨v Aan-X-ambn Ign-¡p¶ A¶Pw sImgp-¸mbn Ic-fnepw ,]m³{In-bm-knepw kq£n-¨p-sh-¡-s¸-Sp-¶p. CXv Cu Ah-b-h-§-fpsS {]hÀ¯-\s¯ XS-Ê-s¸-Sp-¯p-Ibpw sN¿p-¶p. t]mj-W-k-ar-²-amb A¶Pw IqSm¯ `£-W-amWv {]ta-l-tcm-Kn-IÄ¡pw {]talw hcm-Xn-cn-¡p¶Xn\pw Bh-iyw.- [m-cmfw \mcp-I-f-S-§nb kkym-lmcw Ign-¡p-¶Xv {]ta-l-¯nsâ km[yX GI-tZiw 60 iX-am-\-t¯mfw Ipd-bv¡m-\m-hp-sa¶pw Kth-j-W-^-e-§Ä kqNn-¸n-¡p-¶p.
hymbm-ahpw {]ta-lhpw
Pohn-X-ssien tcmK-§sf sNdp-¡m\pw AXp-t]mse Xs¶ amän-sb-Sp-¡m\pw `£-W-am-ä-t¯m-sSm¸w hymbm-ahpw thW-sa-¶p-f-fXv sXfn-bn-¡-s¸-«n-«p-ff hkvXp-X-bm-Wv.- ]s£ \½psS \m«n hymbm-a-sa-¶m shdpw \S-¯-¯n-te¡v HXp-§n-bn-cn-¡p-¶p. \½psS \m«n {]talw h¶m \S-¯hpw hn¯v-þ-Hu«v Nmbbpw Hcp ^mj³ t]mse-bm-Wv.- CXv Hcn-¡epw {]ta-l- \n-hm-c-W-¯n\v aXn-bm-hn-Ã. adn¨v t]in-I-fnse sImgp¸v Ipd-bp-¶Xpw t]in-I-fpsS hfÀ¨ Iq«p-¶-Xp-amb hymbm-a-§Ä Bh-iy-am-Wv. CXn {][m-\-am-bn«pw `mc-ap-]-tbm-Kn-¨p-ff sdkn-̳kv s{Sbn-\nwKv (Resistance Training ) t]mep-ff hymbm-a-§Ä sImv km[n-¡pw. \o´epw tbmK-bp-saÃmw ^e-{]-Z-am-Wv. t]in-I-fn-ep-ff P\-td-ä-dp-I-fmb ssatäm-tIm¬{Sn-b-I-fpsS F®w Iq«m³ CXn\v am{Xsa km[n-¡p-I-bp-f-fq. AXp-t]mse Xs¶ C§-s\-bp-ff hymbm-a-§Ä C³kp-ensâ {]hÀ¯-\-£-aX Iq«p-Ibpw sN¿pw.
\n{Zbpw {]ta-lhpw
Dd-¡-¡p-dhv {]talw ]nSn-s]-Sp-¶-Xn-\p-ff km[yX Iq«p-sa¶v Hcp-]mSv ]T-\-§Ä sXfn-bn-¨n-«p-v. ico-c-¯nse tlmÀtam-Wp-I-fpsS _me³kn\v KmV-amb Dd¡w AXy´mt]£n-X-am-Wv. AXp-t]mse Xs¶ Pohn-X-ssien tcmK-§-fpsS {][m-\-Im-c-W-amb am\-knI ]ncn-ap-dp-¡-¯n \n¶v tamN\w tXSp-¶-Xn\pw km[n-¡pw. am\-knI ]ncn-ap-dp¡w Ipd-¡p-¶-Xn\v tbmKbpw ,[ym-\-co-Xn-Ifpw, ]e-X-c-¯n-ep-ff tlm_n-IÄ XpS-§n-bh am\-kn-tIm-Ãmkw hfÀ¯p-¶-Xn\pw {]ta-l- \n-hm-c-W-¯n\pw {]Xn-tcm-[-¯n\pw D]-I-cn-¡pw.
izk-\-kw-_-Ô-amb Akp-J-§Ä ,{]-tXy-In¨v IqÀ¡w hen `mhn-bn {]talw t]mep-ff Pohn-X-ssien tcmK-§Ä¡v Imc-W-am-Ip-sa-¶mWv ASp-¯nsS \S¶ ]T-\-§Ä kqNn-¸n-¡p-¶-Xv. cà-¯n-ep-ff ¥qt¡m-kns\ DuÀP-am¡n amäp-hm³ C³kp-en\pw t]mj-W-§Ä¡p-sam¸w HmIvkn-P\pw Bh-iy-am-Wv. At¸mÄ HmIvkn-P³ Bh-iy-¯n-\n-Ãm-sb-¦n DuÀtPmÂ]m-Z-\hpw Ipd-ªn-cn-¡pw. CXv Ime-{I-a-¯n DuÀP-¯nsâ ASn-Øm-\- LS-I-§-fmb ¥qt¡m-knsâ Afhv cà-¯n IqSp-¶-Xn\v Imc-W-am-Ip-¶p. Cu IqÀ¡when Ipd-¡p-hm³ Gähpw ^e-{]-Z-amb coXn Aan-X-h®w Ipd-¡epw, tbmK, {]mWm-bma XpS-§n-b-h-bpsS Ønc-amb ]cn-io-e-\-hp-am-Wv.
{]ta-l-¯nsâ \nhm-c-W-¯n {]IrXn NnIn-Õbv¡v Hcp-]mSv {]Xo£ \ÂIm³ km[n-¡p-¶p-v. ASp-¯nsS \S¶ ]e Kth-j-W-§fpw tbmKbpw {]IrXn NnIn-Õbpw {]ta-l -\n-hm-c-W-¯n\pw AXp-t]mse Xs¶ {]ta-l-t¯m-S-\p-_-Ôn-¨p-ff k¦oÀ®-X-IÄ ]cn-l-cn-¡p-¶-Xn\pw klm-b-I-am-sW¶v Is-¯n-bn-«p-v. CXp-X-s¶-bmWv A\p-`-h-§Ä ImWn-¨p-X-cp-¶-Xpw. {]IrXn NnIn-Õ-bn {]ta-l-¯nsâ ASn-Øm-\-Im-cWw Is-¯-emWv {][m-\w. km[m-cW coXn-bn cà-¯nse ]©-km-c-bpsS Afhv IqSm-\p-ff ImcWw Is-t¯-n-bn-cn-¡p-¶p.- CXv Nne-t¸mÄ C³kp-en³ {]hÀ¯n-¡m-¯-Xp-sImtm AXp-t]mse C³kp-en³ DÂ]m-Zn-¸n-¡m-Xn-cn-¡p-¶Xp sImtm Bhmw. C³kp-en³ {]hÀ¯n-¡m¯ tcmKn-I-fn AXn\p-ff ImcWw ico-c-¯n C³kp-ensâ {]hÀ¯-\s¯ t»m¡v sN¿p¶ hnj-]-ZmÀ°-§tfm ,t]m-j-W-Zm-cn-{Zytam,tIm-i-§-fnse ssatäm-tIm¬{Un-b-bpsS F®w Ipd-hp-f-f-Xp-sImtm ,t]-io-tIm-i-§-fn Hcp]mSv sImgp¸v ASnªncn¡p-¶-Xp-sImtm tlmÀtam-Wp-I-fpsS imbalance sImtm Hs¡-bm-hmw. Bb-Xn-\m {]IrXn NnIn-Õ-bpsS Bcw-`-¯n Xs¶ Hcp icoc ip²o-I-cWw (Detoxification) Bh-iy-ambn hcpw. CXn-\p-tijw ASn-Øm\ Imc-W-§sf Hs¶m-¶mbn amän-sb-Sp-¡-Ww. AXn-\mbn t]mj-W-k-ar-²-amb `£-Whpw, tImi-§-fnse sImgp¸v Ipd¨v t]in-I-fpsS hfÀ¨ Xzcn-X-s¸-Sp-¯p¶ hymbm-ahpw, am\-knI k½À²w eLq-I-cn-¡epw, tlmÀtam¬ imbalance Ipd-¡epw Hs¡ Bh-iym-\p-k-cWw sNt¿-n-h-cpw. CtXm-sSm¸w Xs¶ `£-W-¯n-eqsS \nI-¯m-\m-hm¯ Nne t]mj-W-§Ä k¹n-saâv sN¿p-¶Xpw \Ã-Xm-bn-cn-¡pw.
hfsc hÀj-§-fpsS {]tal NnIn-Õ-bv¡vtijw C³kp-en³ DÂ]m-Z\w Ipdª Bfp-I-fn ]e-t¸mgpw Câvd³ko-hmb {]Ir-Xn-Nn-In-Õbv¡ptijw C³kp-ensâ DÂ]m-Z\w IqSp-¶-Xmbn ImWm-dp-v. CXv icn-bmb Detoxification hgn B´-cn-Im-h-b-h-§-fnepff {]tXy-In¨v ]m³{In-bm-knepw Ic-fnepw Dff
sImgp¸v amdn-In-«p-¶-Xp-sIm-m-Wv. AXp-t]m-se-X-s¶- icn-bmb hn[-¯n-ep-ff antioxidant \ndª `£Ww ]m³{In-bm-knse Beta tImi-§sf ]p\-cp-Öo-hn-¸n-¡p-¶pm-hmw. \½psS \m«n kpe-`-ambn e`n-¡p¶ Nne ]¨acp-¶p-Ifpw Beta tImi-§sf ]p\-cp-Öo-hn-¸n-¡p-¶-Xmbn Is-¯n-bn-«p-v. Ch-bpsS D]-tbm-Khpw ]m³{In-bm-knsâ {]hÀ¯\w Hcp ]cn-[n-hsc Xzcn-X-K-Xn-bn-em-¡m³ klm-b-I-am-Wv.
{]ta-l-¯nsâ Bcw-`-¯n F{X-sbms¡ acp-¶p-IÄ Ign¨v \nÀ¯n-bmepw 50% iX-am-\-¯n IqSp-X Bfp-IÄ¡v 10 hÀj-¯n-\Iw Xs¶ C³kp-en³ C©-£sâ Bhiyw hcp-¶p. ]e-t¸mgpw Bcw-`-¯n Ign-¡p¶ acp-¶p-IÄ cà-¯nse ]©-km-c-bpsS \ne t\mÀ½Â B¡p-¶-Xn-s\m¸w Xs¶ ]m³{In-bm-knse _oäm-tIm-i-§sf \in-¸n-¡p-¶p. CXv ]e-t¸mgpw ]mXn {]ta-l-tcm-Kn-Isf apgp-h³ {]ta-l-tcm-Kn-bm¡n amämt\ D]-I-cn-¡q. adn¨v GXm\pw amk-§-fpsS \nÝ-b-ZmÀVy-ap-s-¦n {]ta-ls¯ ]qÀ®-ambpw hcp-Xn-bn-em-¡m\pw ]e-t¸mgpw Kpfn-I-I-sfbpw C³kp-en-s\bpw ]qÀ®-ambn Hgn-hm-¡mt\m AÃm-¯-]£w Afhv Ipd-¨p-sIm-p-h-cmt\m km[n-¡pw.
tUm a\p {]Xojv BNYS,MS
{]IrXn NnInÕm hnZ-KvZ³
kwba {]IrXn NnIn-Õ-þ-B-bpÀtÆZ tlmkv]näÂ
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