isrerg .=Kodhl mefmd,a .ek oek.kak
f,dj iEu rglu jefjk yd ckm%sh;u m<;=rls mefmd,a tfukau b;d .=Kodhl m<;=rls' mefmd,a wdydrhg .ekSfuka YÍrhg ,efnk m%;s,dN my; oelafõ'
01' fldf,iagfrda,a wvq lsÍu'
02' wêl ;rndre ùu wju lsÍu'
03' isref¾ m%;sYla;sh jeä lsÍu'
04' Èhjeähdj md,kh lsÍug yelshdjla ;sîu mefmd,a j, úfYaIs; l%uhls' Èhjeähdj je,§ we; whg mefmd,a wdydrhg .ekSu ffjoHjreka úiska ks¾foaY lrhs'
05' weia j, fmkSu jeä ÈhqKq lrhs'
06' wd;rhsáia frda.fhka wdrlaId lsÍfï yelshdjo mefmd,a j,g we;'
07' wdydr Èrùfï l%shdj,sh úÈu;a lsÍfï yelshdjo mefmd,a j, úfYaI ,laIKhls'
08' ifï meyem;a nj wdrlaId lr .ksñka jhig hEu iu /,s jeàu ke;s lrhs'
09' kj;u iólaIK j,ska fy<sù we;s wdldrhg úgñka C ñ,s .a?ï 200la wdydrhg .ekSfuka wd;;sh wju lr.; yels njhs' tneúka Èkm;d iji mefmd,a f.ähla wdydrhg .ekSfuka thg wjYH úgñka m%udKh .%ykh lr .; yel'
10' ldka;djkaf.a Tima fõokdj wvq lr .ekSugo mefmd,a WmldÍ jk nj ffjoHjreka mjihs' tneúka wod, ld,iSudj ;=, mefmd,a wdydrhg .ekSfuka fõokdj wvq fõ'
mefmd,a .a?ï 276l wvx.= úgñka yd Lksc ,jk m%udKh my; olajd we;'
vitamin C 224]
folate 26]
fiber 19]
vitamin A 15]
magnesium 14]
potassium 14]
copper 13]
pantothenic acid 11]
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