Health Class-10

kf| Kt xG' 5 eg] s'g} z/L/leq k|fsl[ ts tj/n] g} lgdf0{ f eO/xs] f x'G5g\ . aRrfx¿df k|fl] 6gsf] cefj
ePdf Sjfl;cfs] {/ (Kwashiorker) eGg] /fu] nfU5 . k|f]l6gnfO{ b'O{ efudf ljefhg u/L cWoog
ul/G5 .

-c_ cTofjZos Pldgf] Pl;8 (Essential Amino Acid)

xfd|f] z/L/nfO{ clt cfjZos kg]{ t/ cfkm} lgdf0{ f ug{ g;Sg] vfB kbfy{sf] dfWodaf6 k|fKt xg' ] Pldgf]
Pl;8nfO{ cTofjZos Pldgf] Pl;8 elgG5 . P;sf] sdL ePdf zf/Ll/s / dfgl;s j[l4 ljsf;
/fl] sG5, h:t} M Eoflng (Valine), lxl:6l8g (Histidine), No'l;g (Leucine) cflb

-cf_ cgfjZos Pldgf] Pl;8 (Non-essential Amino Acid)

vfB kbfy{af6 k|fKt xg' ] k|f]l6gx¿df gkfOg] Pldgf] Pl;8nfO{ cgfjZos Pldgf] Pl;8 elgG5 .
o;sf] vf;} sfo{ geP tfklg z/L/df gfO6«fh] gsf] dfqf ko| fKt ePdf z/L/ leq g} lgdf{0f xg' ;Sg]

Pldgf] Pl;8nfO{ cgfjZos Pldgf] Pl;8 elgG5, h:t} M kf| ]lng (Proline), ;l] /g (Serine), l;l:6g

(Cystine) cflb
!= k|f]l6g kfOg] ;|f]tx¿
-c_ hgfj/ ;f| ]tM df5f, df;', sn]hf,] cG8f, bw' , lrh, gf}gL cflb
-cf_ jg:klt ;|ft] M e6df;, rgf, s]/fp, l;dL, abfd, af8] L, bfn, sfh' cflb

@= k|fl] 6gsf sfox{ ¿

-s_ z/L/nfO{ jl[ 4 ljsf; tyf dd{t;Def/ u5{ .
-v_ /f]u lj?4 n8g\ ;Sg] Ifdtf k|bfg u5{ .
-u_ cDn / Iff/nfO{ ;Gt'ng agfO/fVg ;xof]u k¥' ofpF5 .

100 :jf:Yo tyf zf/Ll/s lzIff, sIff–!)

-3_ afnaflnsfnfO{ s'kf]if0f x'gaf6 arfp5 .

-ª_ sfaf]x{ fO8]«6 / lrNnf] kbfy{sf] cefjdf z/L/nfO{ cfktsfnLg ¿kdf zlSt kb| fg u5{ .

-u_ af];f] jf lrNnf] kbfy{ (Fat)

z/L/df cfjZos kf}li6s tŒjx¿dWo] lrNnf] kbfy{ klg Ps xf] . ! uf| d sfaf{x] fO86]« n] rf/ Sofnf]/L
zlSt lbG5 eg] Ps uf| d lrNnf] kbfyn{ ] gf} Sofnf/] L zlSt lbG5 . of] z/L/df ;lhn} ;l~rt eP/
a:5 . lrNnf] kbfyn{ ] z/L/sf] kf]if0f tŒjx¿ pkof]u ug{df klg ;xofu] u5{ . 3'ngzLn le6fldg
zf]if0f ug{df klg of] lgs} cfjZos xG' 5 . nfdf] ;do;Dd lrNnf] kbfys{ f] sdL ePdf z/L/ ;V' vf
x'g], 5fnf lrnfpg], sdhf/] L dx;'; xg' ] x'G5 . lrNnf] kbfy{ cfjZostfeGbf a9L ePdf df6] fk] gf,
pRr /Strfk, dw'dx] tyf d6' ;' DaGwL /fu] nfUg ;Sg] ;Defjgf a9L xG' 5 . ;fwf/0ftof lrNnf]
kbfy{nfO{ tLg efudf ljefhg ul/G5 .

-c_ ;fwf/0f lrNnf] kbfy{ (Simple Lipid)

l3p / t]nnfO{ ;fwf/0f lrNnf] kbfy{ elgG5 . of6\6L Pl;8 (Fatty Acid) / UnfO;/] fn] (Glycerol)
ldnL ag]sf] lrNnf] kbfyn{ fO{ ;fwf/0f lrNnf] kbfy{ elgG5 . o;df sf]n]:6/] f]n (Cholesterol) sdL
x'g] ePsfn] w/] } ko| fu] ul/G5, h:t} M b'w, gfg} L, lrh, gl/jnsf] t]n, tf]/Lsf] t]n cflb . ;fwf/0f
lrNnf] klg ;+tK[ t (Saturated fat) / c;+kt[Kt (Unsaturated fat) vfnsf] x'G5 . lr;fd] f hDg]
/ udLd{ f klUng] lrNnf] h:tf] l3pnfO{ ;+t[Kt lrNnf] / ghDg] lrNnf] h:t} tf]/Lsf] tn] nfO{ c;k+ t[Kt
lrNnf] elgG5 . tf/] Lsf] tn] , cfn;sf] t]n, e6df;sf] tn] cflb c;k+ tK[ t lrNnf] :jf:Yosf nflu /fd|f]
x'G5 .

-cf_ ldl>t lrNnf] kbfy{ (Compound Lipid)

of66\ L Pl;8 (Fatty Acid) / UnfO;]/f]n (Glycerol) afx]s cGo kbfy{ u'Nsfh] (Glucose),
cNsfx] n (Alcohol), km:kmfl] /s Pl;8 (Phosphoric Acid) gfO6«fh] g, ;Nkm6] cflb ldnL ag]sf] lrNnf]
kbfyn{ fO{ ldl>t lrNnf] kbfy{ elgG5 . km:kmfl] nlk8 (Phospholipid) UnfOsf]lnlk8 (Glycolipid)
/ lnkfk] f| ]l6g (Lipoprotein) ldl>t lrNnf] kbfy{ xf] . ldl>t lrNnf] kbfy{ h:t} M km:kmfl] nlk8
dflg;sf] z/L/sf] ljleGg cª\u tyf sf]ifx¿df kfOG5 . lnkf]kf| ]l6g klg z/L/sf] sn]hfn] ] ;Z+ n]if0f
u5{ / o;df sf]n]:6/f]n tyf 6«OUnfO;/fO8 ;dfjz] ePsf] xG' 5 . oL lrNnf] z/L/sf lj|mofsnfk
;~rfng ugs{ f nflu clt cfjZos xG' 5 . o;sf] dfqf /utdf a9L ePdf :jf:Yodf c;/ u5{ .

:jf:Yo tyf zf/Ll/s lzIff, sIff–!) 101

-O_ cTofjZos lrNnf] kbfy{ (Essential Lipid)

z/L/sf nflu clt cfjZos kg]{ t/ z/L/n] cGo lrNnf]nfO{ ;Z+ n]if0f u/L tof/ kfg{ g;Sg] lrNnf]
kbfy{nfO{ cTofjZos lrNnf] elgG5 . o;cGtu{t lngf]nl] gs Pl;8 (Linolenic acid, Omega 3
fat) / lngfn] ]Os Pl;8 (Linoleic acid Omega 6 fat) kb5{ g\ . o; ks| f/ lrNnf] kbfy{ afnaflnsf]
z/Ll/s j[l4 ljsf;, :j:y 5fnf tyf :j:y d'6'sf nflu cfjZos k5{ . df5fsf] tn] , e6df;sf] t]n,
l;;dsf] tn] cflb cTofjZos lrNnf] kbfys{ f ;|ft] xg' \ .

! lrNnf] kbfy{ kfOg] ;f| ]tx¿

-s_ hgfj/ ;f| t] M df5f, df;,' b'w, lrh, gf}gL cflb
-v_ jg:klt ;f| ]t M e6df;, tf]/L, gl/jn, ltn, cfn;, l;;d cflb .

@= lrNnf] kbfy{x¿sf sfox{ ¿

-s_ z/L/nfO{ Gofgf] agfpg] sfo{ u5{ .

-v_ lrNnfd] f 3'Ng] le6fldgx¿ A, D, E / K nfO{ e08f/ u/]/ /fV5 .

-u_ vfgfnfO{ :jflbnf] agfpFg dbt u5{ .
-3_ 5fnfnfO{ g/d / lrNnf] agfpFg dbt u5{ .
-ª_ z/L/sf d'Vo cª\ux¿ d6' ', lduf}{nf, cfvF fnfO{ ;/' Iff k|bfg u5{ .

102 :jf:Yo tyf zf/Ll/s lzIff, sIff–!)

^=$=!=@ ljleGg kfi] f0f tŒjx¿sf] bl} gs cfjZostf, kfOg] :yfgLo ;f| ]t / sdLn] nfUg]
/f]u tyf ;d:ofx¿sf] tflnsf

jm| =;=+ kfl} i6s tŒj b}lgs cfjZostf kfOg] :yfgLo ;f| ]tx¿ sdLn] nfUg] /f]u tyf ;d:of
!= sfafx{] fO8]6«
aRrfx¿nfO{ /f6] L, rfdn, ds,} hf,} sfaf]x{ fO8«]6sf] sdL ePdf
@= k|f]l6g
@))–@%) u|fd ux,F' cfn,' zv/v08, Sofnf/] Lsf] sdL x'g hfG5
#= lrNnf] kbfy{ kmn:j¿k tf}n 36\g],
jo:snfO{ lk8F fn' t?n, lrgL, sfob{ Iftfdf l9nf;:' tL, ysfO{

#))–&)) uf| d pv' nfUg,] /f]u;uF n8g\ ;Sg]

;'Ts/] L dlxnfnfO{ Ifdtdf sdL x'G5

%))–&%)

aRrfx¿nfO{ df5f, df;', cG8f, nfdf] ;do;Dd k|f]l6gsf]
dfqf sdL ePdf zf/Ll/s
@( u|fd bw' , lrh, gfg} L, Pjd\ dfgl;s jl[ 4 ljsf;df
c;/ kg'{sf ;fy}
jo:snfO{ %% e6df;, rgf, s]/fp, Sjfl;js/{ (Kawashior-
kor) /fu] nfU5 .
uf| d l;dL, abfd, af]8L,
;T' s/] L dlxnfnfO{ bfn, sfh'
!)) u|fd

aRrfx¿nfO{ @% l3p, gf}gL, dVvg, lrNnf] kbfy{ sdL ePdf
z/L/ ;'Vvf xg' ,] lrnfpg,]
u|fd af;] f,] abfd, gl/an, sdhf]/L dx;;' xg' ] a9L
ePdf df6] fk] gf, pRr
jo:snfO{ d6df;, tf/] Lsf] t]n, /Strfk, dw'dx] tyf d6' s' f]
/f]u nfUg ;Sg] x'G5 .
$)–^) u|fd ltnsf] t]n, jg:klt

;'Ts]/L dlxnfnfO{ l3p

$% uf| d

^=$=@ ;I" d kfl} i6s tŒj (Micro Nutrient)

xfdf| ] z/L/df x/s] lbg Ps uf| deGbf sd cfjZos kg]{ kf}li6s tŒjx¿nfO{ ;"Id kfl} i6s tŒj
elgG5 . o;cGtut{ vlgh / le6fldgx¿ k5g{ \ .

^=$=@=! vlgh (Mineral)

vflgh dfgj z/L/sf nflu yf]/} kl/0ffddf cfjZos k5{ . vlgh yf]/} kl/0ffddf cfjZos k/] tfklg
o;sf] cefjdf s'g} klg zf/Ll/s tyf dfgl;s lj|mofsnfk ug{ g;lsg] xg' fn] o;nfO{ kf]ifs tŒj
dflgG5 . of] vfgL tyf df6fd] f kfOg] ch}ljs kbfy{ xf] . jg:klt tyf ;fukftn] df6fd] f /xs] f] vlgh

:jf:Yo tyf zf/Ll/s lzIff, sIff–!) 103

kbfy{ ;f;] /] lnG5 . 3f; vfg] hgfj/n] jg:kltaf6 vlgh kbfy{ k|fKt u5{ / hgfj/ tyf kz'kG5Lsf]
df;'df klg vlgh xG' 5 . dflg;n] ;fukft, vfB kbfy,{ df;' tyf cG8faf6 vlgh kbfy{ k|fKt u5{ .
vlgh tŒj dfgj z/L/df 3n' gl;n ¿kdf /x]sf] xG' 5 . vlghnfO{ cfjZostfsf cfwf/df dV' otof
b'O{ efudf ljefhg u/L cWoog ul/G5 .

-s_ dV' o vlgh (Major Minerals)

xfd|f] z/L/nfO{ a9L dfqfdf cfjZos kg{] vlghnfO{ dV' o vlgh elgG5 . o;cGtut{ SoflN;od
(Calcium), DoUg]l;od (Magnesium), ;f]l8od(Sodium), kf]6fl;od (Potassium), km:kmf]/;
(Phosphorus), ;Nkm/ (Sulphur) Snf/] fO8 (Chlorodie) k5{g . z/L/df ePsf sl/a () kl| tzt
vlgh oL ;ft ks| f/ dV' o vlghx¿ g} x'G5g\ .

-v_ ;xfos vlgh (Minor Minerals)

xfd|f] z/L/nfO{ yf]/} dfqfdf cfjZos kg{] vlghnfO{ ;xfos vlgh elgG5 . o;cGtut{ kmnfd
(Iron), lhGs (Zinc), cfofl] 8g (Iodine), tfdf (Copper), af]/g (Boron), l6g (Tin), rfFbL
(Silver), ;'g (Gold) cflb k5g{ . xfd|f] z/L/df d'Votof kmnfd (Iron), SoflN;od (Calcium),

cfofl] 8g (Iodine), km:kmf]/; (Phosphorus), lhGs (Zinc), ;fl] 8od (Sodium) / kf6] fl;od

(Potassium) cfjZos xg' ] ePsfn] ltgLx¿sf af/]df oxfF cWoog ul/G5 .

-c_ kmnfd (Iron)

dfgj z/L/df :jf:y /ut lgdf{0f ug{sf nflu kmnfd lgs} dxŒjk"0f{ tŒj dflgG5 . /utsf dfWodaf6
g} z/L/sf ;a} sfl] zsfdf clS;hg k'Ug] u5{ . kmnfdsf] sdLn] /StcNktf (Anaemia) /f]u nfUgs' f]
;fy} ysfg tyf sdhf/] Lsf] dx;'; xG' 5 . kmnfdsf ;|f]tx¿df kmnfdsf] ef8fdf t/sf/L ksfpFbf
klg vfgfdf kmnfd kf| Kt xG' 5 . To:t} u/L /ftf] df;,' sn]hf], kmnkm" n, d]yL, xl/of] ;fukft, r'sGb/,
s'v/' fsf] df;,' sf]bf,] kmfk/, ux'F cflb kmnfdsf ;|f]t x'g\ .

-cf_ SoflN;od (Calcium)

SoflN;odn] xf8 / bftF nfO{ :jf:y /fVg] sfd u5{ . o;n] /ut hDgaf6 /fS] gs' f ;fy} kfrg k0| ffnL,
df+;kz] L k0| ffnL / d6' 'sf] sfo{k0| ffnLnfO{ r:' t /fVg] sfd u5{ . /StgnL km6' ]df /ut hDg ;xofu]
u5{ . olt dfq geO{ SoflN;odn] xdf{g] pTkfbgdf ;xofu] ugs'{ f ;fy} zf/Ll/s / dfgl;s jl[ 4 /
ljsf;df dxŒjk"0f{ el" dsf v]Nb5 . sg' } JolStdf SoflN;odsf] sdL ePdf p;sf] df+;k]zLn] /fdf| ];uF
sfd ug{ ;Sb}g . SoflN;od cG8fsf] kx]nf] efu, af| s] fpnL, xl/of] ;fukft, kfn'ªu\ f,] d]yL / b'waf6
ags] f kl/sf/x¿df kfOG5 .

104 :jf:Yo tyf zf/Ll/s lzIff, sIff–!)

-O_ cfof]l8g (Iodine)

dfgj z/L/df geO{ gx'g] t/ yf]/} kl/df0fdf eP klg kU' g] vlgh kbfy{ cfof]l8g xf] . dfgj z/L/df
cfofl] 8gsf] sdL ePdf yfO/fO8 ul| Gy (Thyroid Gland) a9\g] xG' 5, h;nfO{ xfdL unuf8F (Goiter)
elgG5 . cfofl] 8g ;d'Gbs| f df5f / ;d'Gb|df ePsf la?jfx¿df kfOG5 . xfd|f] b]z gk] fn ;d'Gba| f6
6f9f /xs] fn] klxnf klxnf w/] } dflg;x¿nfO{ unuf8F cfpYof] t/ cfhefl] n gk] fn ;/sf/n] bO' {
afnaflnsf lrx\g cªl\ st g'gdf cfofl] 8g ld;fP/ laj|mL ljt/0f ug]{ ePsfn] To;df sdL cfPsf] 5 .

-O_{ km:kmf/] ; (Phosphorus)

dfgj z/L/nfO{ SoflN;od kl5sf] w/] } kl/0ffddf rflxg] vlgh kbfy{ km:kmf/] ; xf] . km:kmf/] ;n]
SoflN;od;Fu ldn]/ xf8 / bfFtsf] lgdf{0f tyf j[l4 / ljsf; ug]{ u5{ . vfgfaf6 kf| l] 6g lng klg
o;sf] ;xofu] k5{ . o;sf] cefjdf afnaflnsfsf] x88\ Lsf] ljsf;df afwf kU' b5 . km:kmf/] ; bw' ,
klg/, lrh, df5f, df;', u]8fu8' L, xl/of] ;fukft tyf kmnk"mnx¿df kfOG5 .

-p_ lhGs (Zinc)

lhGsn] :d/0f zlStnfO{ alnof] agfpg] sfd u5{ . o;n] efO/; / /fu] km} nfpg] ;I' d hLjf0f';Fu n8]/
dflg;sf] k|lt/Iff k|0ffnLnfO{ alnof] agfpb} nh} fG5 . z/L/sf] jl[ ¢ ljsf;sf nflu klg of] cfjZos
x'G5 . o;n] kfrg k0| ffnL / d]6fjfl] nhdnfO{ ;Gtn' g /fVgdf dbt u5{ . o;sf ;f| t] x¿ kmnkm" n,
8«fOkm'| 6;\ -sfh', abfd, cfv] /_, bw' cflb x'g\ .

:jf:Yo tyf zf/Ll/s lzIff, sIff–!) 105

-pm_ ;f]l8od (Sodium)

;f]l8odn] xfdf| ] z/L/df kfgLsf] sdLnfO{ k"/f ugs'{ f ;fy} z/L/sf cªu\ x¿af6 lbdfu;Dd ;r" gfx¿
cfbfgk|bfg ug{ dbt u5{ . xfdf| ] z/L/df df;+ k]zLn] plrt sfd ugs{ f nflu;dt] ;f]l8od rflxg]
u5{ . z/L/df ;f]l8odsf] sdL k"/f ugs{ f nflu g'g kd| 'v ;|ft] dflgg] ul/G5 . o;sf ;f| ]tx¿df
ufh/, rs' Gb/, kfn'ªu\ f]sf] ;fu, bw' , klg/, cG8f cflb x'g\ . ;fl] 8odsf] sdL ePdf 6fpsf] b'Vg,]
ysfg dx;;' x'g], jfsjfsL nfUg] tyf afGtf xg' ] u5{ . ;fl] 8odsf] dfqf w/] } ePdf pRr /Strfk,
df6] f]kgf, d'6s' f] /fu] , lduf{}nfdf ;d:of bv] f k5{ .

-C_ kf6] fl;od (Potassium)

z/L/sf k|fo M ;a} sf]if / cªu\ n] ;xL 9ª\uaf6 sfd ugs{ f nflu kf6] fl;odsf] cfjZostf x'G5 .
o;n] /StrfknfO{ ;Gtl' nt /fVg'sf ;fy} d6' n' fO{ ;'rf? ug{df klg e"ldsf vN] 5 . o;n] df+;k]zLnfO{
klg alnof] agfpF5 / sfo{df ;lj|motf a9/] hfG5 . o;sf ;|ft] x¿ ksfPsf] a|fs] fpnL, ;v/v08,
s]/fp, Rofp, bw' cflb x'g\ .

^=$=@=@ ljleGg ks| f/sf vlgh, ltgLx¿sf] sfo{ / sdLn] xg' ] ;d:ofsf] tflnsf

j|m=;= gfd sfo{ sdLn] nfUg]
/f]u tyf
;d:of

!= kmnfd x]d]Unf]ljg lgdf{0f ug{] /StcNktf
-Anaemia_

@= SoflN;od /ut hDgaf6 /fS] g'sf ;fy} kfrg k|0ffnL, df+;k]zL k|0ffnL df+;k]zL

/ d6' s' f] sfo{k|0ffnLnfO{ r:' t /fVg] sfd u5{ afpl8g'

#= cfofl] 8g yfO/fO8 ul| Gy a9\g glbO{ unuf8F x'gaf6 arfpg' unufF 8

-Goitre_

$= km:kmf/] ; o;n] SoflN;od;Fu ldn]/ xf8 / bfFtsf] lgdf0{ f tyf jl[ 4 x88\ Lsf]

/ ljsf; ug{] u5{ ljsf;df afwF f

%= lhGs lhGsn] :d/0f zlStnfO{ alnof] agfpg] sfd u5{, o;n] /f]u;Fu n8g]

efO/; / /fu] km} nfpg] ;"Id hLjf0f';uF n8]/ dflg;sf] Ifdtf 36g\ '

k|lt/Iff k0| ffnLnfO{ alnof] agfpb} n}hfG5 . z/L/sf] jl[ Q

ljsf;sf nflu klg of] cfjZos xG' 5 .

106 :jf:Yo tyf zf/Ll/s lzIff, sIff–!)

^= ;f]l8od xfdf| ] z/L/df kfgLsf] sdLnfO{ k/" f ugs{' f ;fy} z/L/sf 56kl6 tyf
cªu\ x¿af6 lbdfu;Dd ;"rgfx¿ cfbfgk|bfg ug{ dbt 6fpsf] bV' g'
u5{ .

&= kf]6fl;od o;n] /StrfknfO{ ;Gtl' nt /fVgfsf ;fy} d6' 'nfO{ ;r' f? xftv'6\6f
ugd{ f klg el" dsf vN] 5 . o;n] df+;k]zLnfO{ klg alnof] emdemdfpg['
agfp5F .

lj|mofsnfk @

tkfO{Fx¿n] Ps xKtf;Dd laxfg, lbp;f] / an] 'sf vfPsf vfgfx¿sf] ;"rL tof/ u/L To; ks| f/sf
vfgfAff6 xfdLnfO{ cfjZos kg]{ kfi] fs tŒjx¿ k"/f x'g] /x5] < lzIfssf] pkl:yltdf sIffsf]7fdf
5nkmn ug{'xf;] \ .

^=% le6fldg (Vitamins)

sfl] ifsfsf] ;fdfGo ultljlw / ljsf;sf nflu le6fldgsf] cfjZostf xG' 5 . x/s] le6fldgn] z/L/df
dxŒjk"0f{ sfd u5{ . le6fldgn] xfd|f] z/L/sf] sf]ifdf xg' ] kfrg k|lj|mof, /f]u k|lt/Iff zlSt jl[ 4 tyf
xdf]{g pTkfbg u5{ . aRrf ;dobl] v g} le6fldgsf] sdL ePdf so} f} k|sf/sf :jf:Yo ;d:of bl] vg]
u5{ . Toltdfq geP/ j[l4 ljsf;nfO{ klg ke| fljt tN' ofp5 . To;}n] oxfF le6fldgx¿nfO{ bO' { efudf
ljefhg u/L cWoog ul/G5 .

-s_ lrNnfd] f 3'Ng] le6fldg (Fat Soluble Vitamin) M le6fldg P, 8L, O / s] .
-v_ kfgLdf 3'Ng] le6fldg (Water Soluble Vitamin) M le6fldg aL / ;L .

-c_ le6fldg ‘P' (Vitamin A)

xf8sf] ljsf;df le6fldg ‘P’ sf] dxŒjk"0f{ el" dsf x'G5 . sf]lifsf lgdf0{ f / ljsf;df o;n] dbt u5{ .
o;n] k|lt/Iff k0| ffnLnfO{ alnof] agfO{ ;ª\j|md0faf6 hfu] fpg] sfd u5{ . le6fldg ‘P’ cfFvfsf nflu
lgs} pkof]uL 5 . le6fldg ‘P’ sf] sdL ePdf /flt cfFvf gb]Vg] /fu] Night Blindness / cfFvf
;V' vf x'g] /fu] Xerophthalmia nfU5 . le6fldg P ufhF /, ;v/v08, d]yL, af| ]sfpnL, aGbfsf]eL,
df5fsf] tn] , cG8fsf] kx]nf] efu, xl/of ;fukft, kx]nf kmnkm" n cflbdf kfOG5 .

:jf:Yo tyf zf/Ll/s lzIff, sIff–!) 107

-cf_ le6fldg ‘8L’ (Vitamin D)

le6fldg 8L xfd|f] ;Dk0" f{ :jf:Yosf nflu cfjZo x'G5 . o;n] z/L/df SoflN;osf] dfqfnfO{ lgoGq0fdf
/fVg] sfd u5{ . h;n] kfrg k|0ffnLsf] sfo{ / xf8nfO{ klg alnof] agfpgsf nflu dbt u5{ . o;n]
z/L/sf] kl| t/Iff k|0ffnLnfO{ alnof] agfpg klg dxŒjk"0f{ el" dsf vN] b5 . of] le6fldgsf] sdL ePdf
afnaflnsfsf] jl[ 4 l9nf] x'g], bfFt l9nf] cfpg], xf8 g/d eO{ afª\uf] xg' ] xG' 5 . of] le6fldg xfdf| ]
z/L/sf] 5fnfsf] Ps txleq /x]sf] sfn] :] 6f« ]ndf ;o" s{ f] ks| fzsf] cN6«fefofn] 6] (Ultraviolet) ls/0f
k/k] l5 aGg] u5{ . To;n} ] o;sf] k|dv' ;|ft] g} ;"o{sf] ls/0f xf] . o;sf ;fy} bw' , cG8f, s'v'/fsf]
df;', df5f, cflbaf6 le6fldg ‘8L’ kf| Kt ug{ ;lsG5 .

-O_ le6fldg ‘O’ (Vitamin E)

lrNnf] kbfy{df 3'Ng] le6fldgx¿df le6fldg ‘O’ klg Ps xf] . of] le6fldgn] /ftf] /Stsf]if lgdf0{ fdf
;xof]uL e"ldsf v]Nb5 . dfgj z/L/sf] j[l4 / ljsf;df klg dbt u5{ . o;n] PnhLs{ f] /f]syfddf

108 :jf:Yo tyf zf/Ll/s lzIff, sIff–!)

klg ;xofu] u5{ . dlxnfx¿sf] dlxgfjf/L lgoldt u/fpg dbt u5{ . 5fnfnfO{ g/d / :jf:y
agfpg ;xof]u u5{ . le6fldg ‘O’ sf] dV' o ;|f]t snh] f,] cG8f, abfd, cf]v/, xl/of] kfthGo t/sf/L,
;v/v08, cfFk, s6;' cflb xf] .

-O_ le6fldg ‘s]’ (Vitamin K)

xf8sf] lgdf0{ f / d6' '/fu] sf] /fs] yfdsf nflu of] lgs} pkofu] L le6fldg xf] . o;n] Zjf;k|Zjf;;DaGwL
;ª\jm| d0faf6 klg arfpg] sfd u5{ . o;n] 3fp nfUbf /ut hDg dbt ugs'{ f] ;fy} x8\8LnfO{ dhat'
klg agfp5F . o;sf] dV' o ;|f]t af| s] fpnL, aGbfsfe] L, xl/of] ;fukft, d]yL, df5f, cG8f, snh] f] cflb
xg' \ .

:jf:Yo tyf zf/Ll/s lzIff, sIff–!) 109

-p_ le6fldg ‘aL’ (Vitamin B)

kfgLdf 3'Ng] le6fldgdWo] le6fldg aL klg Ps xf] . le6fldg ‘aL’ sf w/] } ks| f/x¿ xG' 5g\ . o;nfO{
;du|df le6fldg ‘aL’ sdKn;] (Vitamin B Complex) elgG5 . o; ;d"xsf ;a} le6fldgx¿
kfgLdf 3'Ng] ePsfn] z/L/df ;l~rt eP/ a:b}gg\ . le6fldg ‘aL’ sdKn]; kfOg] ;|f]tx¿ df5f,
l;km8' sv' /' fsf] df;,' cG8f tyf bw' af6 ag]sf kl/sf/x¿ xg' \ . le6fldg aL sDn]; ;dx" df
lgDgcg;' f/sf le6fldgx¿ 5g\ .

^=%=! le6fldg aL sDKn]; ;dx" sf] 5f6] f] kl/ro;lxtsf] tflnsf

jm| =;=+ le6fldg 5f6] f] kl/ro

!= le6fldg aL! yfoldg (Thiamin) kfgLdf 3'Ng] le6fldg xf] . o;nfO{ yfoldg klg
elgG5 . o;n] dflg;nfO{ ef]s hufpg, gzfx¿

:j:y /fVg / dfgj z/L/sf] j[l4 ljsf;df ;xofu]

u5{ .

@= le6fldg aL@ l/af] nfljg (Ribofla- o;sf] /f;folgs gfd l/af] nfljg xf] . o;n]
vin) 5fnf tyf df+;k]zL tGtx' ¿ :j:y /fVg dbt
u5{ . o;sf] sdLn] dv' sf] sg' fdf vl6/f cfp5F .

#= le6fldg aL# lgofl;g (Niacin) of] le6fldg kfgLdf ;lhn} 3N' b5 . o;nfO{
lgofl;g klg elgG5 . o;sf] sdLn] k]nu] f| /f]u

nfU5 .

110 :jf:Yo tyf zf/Ll/s lzIff, sIff–!)

$= le6fldg aL^ kfOl/8fl] S;g (Pyri- of] kfgLdf ;lhn} 3N' g] le6fldg xf] . o;sf] sdLn]
dfgl;s e|d, :gfo' k|0ffnLdf c;/ u5,{ lhaf| ]df
doxine)

3fp x'g], cf]7 ;'Vvf xg' ] x'G5 .

%= le6fldg aL( kmf]lns Pl;8 (Folic sf]lifsfx¿sf] ;ªV\ of / cfsf/df j[l4 ug{ of]
le6fldgsf] cfjZostf k5{ . /ftf /Stsfi] fsf]
Acid)

lgdf0{ f u/L /StcNktfaf6 arfpF5 . ue{df /xs] f]

e0|' fsf] z/L/ tyf :gfo' jl[ 4 xg' clt cfjZos

k5{ . To;n} ] uej{ tL dlxnfnfO{ kmfl] ns Pl;8

vj' fpgk' 5{ .

^= le6fldg aL !@ ;fOgf]sf]jfnldg sf]ifx¿sf] -ljzi] f u/L /ftf /Stsf]if_ j[l4sf nflu
le6fldg aL!@ cfjZos x'G5 . o;sf] sdL ePdf
(Cynocobalmin) xf8leq kfOg] df;Ln] /Stsfi] fx¿ lgdf0{ f ug{

;Sb}g / /StcNktf (Anaemia) /f]u nfU5 .

-pm_ le6fldg ‘;L’ (Vitamin C)

le6fldg ‘;L’ sf] sdLn] aRrfsf] kl| t/Iff k0| ffnLdf sdhf]/ eP/ hfG5, h;sf] kl/0fd l566\ } of
;lhn} ljleGg /fu] n] cfjm| d0f u5{ . le6fldg ‘;L’ sf] sdL ePdf :seL{ (Scurvey) /f]u nfU5 .
of] le6fldgn] cfkl" t{n] dflg;sf] k|lt/Iff zlSt alnof] agfO{ ljleGg ;ªj\ |md0faf6 arfpg] sfd
u5{ . o;n] luhfnfO{ klg :j:Yo /fV5 . olt dfq geO{ /ftf] /Stsfl] zsfsf] lgdf0{ f / dd{tdf;d]t
dxŒjk"0f{ e"ldsf lgjfx{ u5{ . o;n] /StgnLnfO{ zlSt lbg] sfd klg u5{ . o;n] z/L/df kmnfdsf]
dfqf ;l~rt u/]/ /fVg dxŒjk0" f{ e"ldsf v]N5 . le6fldg ‘;L’ kfOg] dV' o ;f| ]t eg]sf] cldnf] hftsf
kmnk"mn, ;'Gtnf, sfutL, :6]a/L, cfn', v/a'hf, aGbfufe] L, sfpnL, kfnª' \uf,] cfkF , d]jf s/' Lnf,] s]/fp,
bw' cflb x'g\ .

:jf:Yo tyf zf/Ll/s lzIff, sIff–!) 111

^=%=@ ljleGg le6fldgx¿sf] kmfObf, kfOg] :yfgLo ;|ft] / sdLn] nfUg] /fu] tyf ;d:ofx¿sf] tflnsf

jm| =;= le6fldgx¿ kmfObf kfOg] :yfgLo ;|f]tx¿ sdLn] nfUg] /fu] tyf
!= le6fldg P ;d:of

@= le6fldg 8L ;fdfGo jl[ 4 / ufFh/, ;v/v08, d]yL, /tGwf] cfvF f ;'Vvf x'g],

#= le6fldg O cfFvf / 5fnf a|f]sfpnL, aGbfuf]eL, 5fnf rfp/L kg{], /f]u
$= le6fldg s]
:jf:y /fVg] df5fsf] t]n, cG8fsf] k|lt/Iff zlSt sdhf]/ xg' ],

kx]nf] efu, xl/of] ?ufvfs] L nflu/xg] cflb .

;fukft, kx]nf kmnk"mn,

x88\ L / bfFt ;'Gtnf, km;L{ . l/s6] ;\ (Rickets),
;o" {sf] ls/0f, bw' ,

alnof] agfpg] cG8f, s'v/' fsf] df;', cf:] 6fd] nl] ;of (Osteoma-

df5f,Rofp, snh] f] lacia) /fu] nfU5 h;sf

sf/0f xf8sf] jl[ 4 / ljsf;

gxg' ,] v6' 6\ f afªu\ f] xg' ] tyf

bftF sf] plrt ljsf; gxg' ]

u5{ .

/ftf] /Stsf]if sn]hf], cG8f, abfd, df;+ kz] L ;'Sg] (Muscular
lgdf{0fdf ;xofu] , cfv] /, xl/of] kft ePsf] Dystrophy)

dfgj z/L/sf] t/sf/L, ;v/v08,

jl[ 4 / ljsf;df cfFk, s6';

klg dbt u5{

o;n] 3fp nfUbf af| ]sfpnL, aGbfuf]eL, 3fp tyf rf6] k6s nfud] f

/ut hDg dbt xl/of] ;fukft, dy] L, /St;f| j t'?Gt} g/fl] sg'

ug{s' f] ;fy} df5f, cG8f, sn]hf]

x8\8LnfO{ dha't

klg agfp5

112 :jf:Yo tyf zf/Ll/s lzIff, sIff–!)

%= le6fldg aL! o;n] dflg;nfO{ snh] f,] cG8f, cfn,' a]/La/] L -Beri-Beri_,
ef]s hufpg, xl/of] t/sf/L, t]n, 6fpsf] bV' g,' l/Fu6f nfUg',

gzfx¿ :j:y abfd, bfn kfrg k0| ffnLdf u8a9 xg' '

/fVg / dfgj

z/L/sf] jl[ 4

ljsf;df ;xofu]

u5{

^= le6fldg aL@ o;n] 5fnf s/] f, b'w tyf bw' af6 d'vleq 3Ffp x'g], cfvF f

tyf df+;kz] L ag]sf kl/sf/x¿, kf]Ng], cgx' f/sf 5fnf v;f| ]

tGtx' ¿ :j:y sn]hf,] df;' eP/ sTnf kg'{

/fVg dbt u5{ .

/ftf /Stsf]ifsf]

lgdf0f ug{

;xofu] u5{ .

&= le6fldg aL# 5fnf, kfrg tyf df;', sn]hf], df5f, bw' , k]n]u|f (pellagra),

:gfo' k|0ffnLnfO{ cG8f 5fnf;DaGwL /f]u,

:j:y /fVb5 . emf8fkvnf nfUg'

*= le6fldg aL^ dl:tissf] df;', xl/of] ;fukftx¿, dfgl;s ed| , cf]7 ;V' vf,

sfon{ fO{ ;xofu] s/] f, cfn,' ;'Gtnf v6' 6\ fx¿ emdemdfpg],

ug]{, cfvF f tyf lha|fd] f 3fp x'g]

5fnfnfO{ :j:y

/fVg ;xof]u

u5{ .

(= le6fldg aL!@ /ftf /Stsf]if df;,' cG8f, bw' Pg]ldof (Anaemia),
lgdf{0f u5{ . / b'waf6 ags] f (Infertility), ysfO{ nfUg,'

kl/sf/x¿ sdhf/] x'g'

:jf:Yo tyf zf/Ll/s lzIff, sIff–!) 113

!)= le6fldg ;L k|lt/Iff ;G' tnf, sfutL, :6a« /] L, :seL{ (Scurvey) /St;f| j

zlSt alnof] cfn', v/ah' f, aGbfufe] L, xg' ,] 3fp lgsf] gx'g,] bfFt

agfO ljleGg sfpnL, kfnª' u\ f], cfFk, tyf luhfaf6 /ut aUg]

;ª\jm| d0faf6 d]jf, s/' Lnf], s/] fp, b'w tyf xf8 efFlrg] ;Defjgf

arfpg] sfd x'g'

u5{ tyf ljleGg

sfi] f tyf /St

gnLx¿sf] lgdf0{ f

u5{ . o;n]

cfGbf| af6 kmnfd

tyf cGo vlgh

kbfy{ zf]if0f ug{

klg dbt u5{ .

{Ps dfOStf] uf| d a/fa/ $) cfO=o'= (IU= International Unit)}

ljm| ofsnfk #

cfgf] jl/kl/ ePsf ljleGg vfBkbfy{x¿ ;ª\sng u/L ltgdf s'g le6fldg kfOG5 ;d"xdf 5nkmn
u/L lgisif{ sIffdf k:| t't ugx{' f;] \ .

^=%=# kmfOa/ (Fiber)

jg:kltdf cfwfl/t sfafx]{ fO8]6« h:t} kf]if0fnfO{ kmfOa/ elgG5 . kmfOa/ cGo sfafx]{ fO8]«6; h:t}
;lhn} kRg ;Sg] vfnsf] c0fd' f kb{}g t/ of] kfrg kl| j|mof, tf}n Joj:yfkg, /St;~rf/, sf]n]:6«f]n
;Gt'ng h:tf dfgj z/L/sf k|ljm| ofx¿df cToGt ke| fjsf/L x'G5 . kmfOa/sf] plrt ;j] gn] cf}ift
cfo' a9fpg] / SofG;/ h:tf 3fts /f]u nfUg ;Sg] ;Defjgf;d]t Go"gLs/0f u5{ . lrlsT;f
lj1fgsfcg';f/ %) jif{eGbf sd pd]/ ePsf dflg;x¿n] bl} gs @% b]lv #* uf| d / %) jife{ Gbf
dflysf dflg;x¿n] b}lgs @! bl] v #) uf| d ;]jg ug'{ nfebfos dflgG5 .

kmfOa/ ;fdfGotof 3'ng;Ln kmfOa/ / c3'ng;Ln kmfOa/ u/L bO' { k|sf/sf x'G5g\ . 3n' g;Ln
kmfOa/n] /utdf Uns' f]hsf] dfqf 36fpgs' f] ;fy} /utdf sfn] ]:6f« n] a9fpg dbt u5{ . To;} u/L
c3'ng;Ln kmfOa/n] kfrg k0| ffnLdf /ut k|;f/0fsf] ult a9fpg e"ldsf vN] b5 .

114 :jf:Yo tyf zf/Ll/s lzIff, sIff–!)

3n' gl;n kmfOa/sf] ;f| t] x¿ M :ofp, lgaj' f -cldnf]_, s/] fp, bfn, u]8fu'8L, sfkmn, hf,F} s/] f cflb

c3n' g;Ln kmfOa/sf ;f| t] x¿ M sf]bf], sfpnL, cfn,' uf]ne]F8f, pv', v';fg{ L cflb .

^=%=$ kfgL (Water)

dfgj z/L/nfO{ :j:y, :jR5 / tGb?' t /fVg tyf z/L/sf] plrt jl[ 4 / ljsf;sf nflu cfjZos
kg]{ tŒj kfgL xf] . dfgj z/L/sf] sn' tf}ndf ^%–&)Ü tfn} kfgLn] cfu] 6s] f] xG' 5 . kfgL b'O{ efu
xfO6f« h] g / Ps efu clS;hg ldn/] ags] f] x'G5 . o;sf] /f;folgs gfd H2O xf] . dfgj z/L/df
kfgLsf] dfqf w/] } k|ltzt /ut, g/d tGt'x¿, :gfo' tGtx' ¿, cfGb|f tyf df+;k]zLx¿df kfOG5 eg]
xf8, bftF , gªdf sd kfOG5 . kfgLsf] dfqf sd ePdf z/L/sf sf]ifx¿ ;S' 5g\ / hnljofh] g
(Dehydration) x'G5 . o:tf] cj:yfdf k'gh{nLo emfn] agfP/ gvj' fPdf tTsfn d[To;' d]t xg' ;S5 .
;fdfGotof @)Ü kfgL vfgfaf6 k|fKt xG' 5 . ;fdfGo cj:yfdf xfdf| ] z/L/nfO{ b}lgs bO' { ln6/ hlt
kfgL cfjZos k5{ .

^=^ sk' f]if0f (Malnutrition)

;fwf/0f cyd{ f z/L/nfO{ cfjZos kfl} i6s tŒjx¿sf] sdL x'g' jf rflxge] Gbf a9L x'g' g} sk' fi] f0f
xf] . afnaflnsfx¿sf] pd/] cg;' f/ vfgfdf kfi] f0f tŒj sdL jf a9L eP/ afnaflnsfx¿sf] zf/Ll/s
/ dfgl;s ljsf;df afwf jf /f]sfj6 xg' ] cj:yfnfO{ sk' f]if0f elgG5 . z/L/nfO{ cfjZos ;Gt'lnt
cfxf/ nfdf] ;do;Dd gkfpgfn] xg' ] ljs[t cj:yf sk' fi] f0f xf] . lrlsT;ssfcg';f/ gk] fndf
afnaflnsx¿nfO{ x'g] /f]usf] k|d'v sf/0f g} sk' fi] f0f xf] . h;sf sf/0f g]kfnL afnaflnsfx¿sf]
zf/Ll/s tyf dfgl;s ljsf; k|efljt ePsf] 5 . o;/L s'kfi] f0fsf] l;sf/ x'g]df bO' { jif{dl' gsf
afnaflnsfx¿sf] ;ª\Vof ;jfl{ ws b]lvPsf] 5 . sk' fi] f0fn] ubf{ afnaflnsfx¿sf] :jf:Yodf ljleGg
c;/x¿ bv] f k5{ . pd]/ cg;' f/sf] prfO / tfn} gkU' g,' prfOcg';f/ tf}n gkU' g,' df;+ kz] Lsf] /fd|f]
ljsf; gxg' , k6s k6s kvnf ?ufvfs] L nfu/] z/L/ sdhf/] x'g' cflb zf/Ll/s c;/x¿ b]vf k5g{ \ .
To;} u/L aRrfx¿df l9nf] a'‰g,] ;Demg] zlSt gx'g], l56f] lg0fo{ ug{ g;Sg], dGb al' 4 xg' ] h:tf
dfgl;s c;/x¿ bv] f k5g{ . ;fdflhs c;/x¿df ;fyLx¿;Fu gv]Ng], ;fyLx¿nfO{ ;xofu] gug{,]
;d"xdf ga:g] h:tf c;/x¿ b]vf k5{g\ .

sk' fi] f0fsf sf/0fx¿ (Cause of Malnutrition)

• kofK{ t vfgf tyf kfi] fs tŒjsf] sdL

• /fu] tyf ;ª\jm| d0f

• kfi] f0f;DaGwL 1fgsf] sdL

:jf:Yo tyf zf/Ll/s lzIff, sIff–!) 115

• c:j:ys/ vfgf
• aRrfx¿nfO{ :tgkfgsf] cefj
• aRrf uej{ tL cfdf tyf ;'Ts]/L cfdfnfO{ vfgfsf] cefj
• hg;ªV\ of jl[ 4 / jftfj/0f k|bi" f0f
• ;fdflhs zfi] f0f tyf c;dfgtf
• Gog" Hofnf

^=& s'kf]if0fsf] juLs{ /0f (Classification of Malnutrition)

s'kf]if0fnfO{ lgDg efudf juL{s/0f u/L cWofog ul/G5 .

!= kf| ]l6g zlStsf] sdLaf6 x'g] sk' fi] f0f -Protein Energy Malnutrition_
@= le6fldgsf] sdLaf6 x'g] sk' fi] f0f -Vitamin Deficiency Malnutrition_
#= vlghsf] sdLaf6 xg' ] sk' fi] f0f -Mineral Deficiency Malnutrition_
$= df]6f]kg (Obesity)

!= k|fl] 6g zlStsf] sdLaf6 xg' ] sk' f]if0f -Protein Energy Malnutrition_

k|f]l6g, sfaf{]xfO8«6] tyf lrNnf] kbfys{ f] sdLsf] sf/0f xg' ] /fu] nfO{ k|fl] 6g zlStsf] sdL -Protein
Energy Malnutrition_ n] xg' ] /f]u elgG5 . o; cGtut{ lgDg /fu] x¿ k5g{ \ M

-s_ ;'s]gf; -Marasmus_

;'s]gf; kfi] f0fsf] sdLn] ubf{ nfUg] Pp6f /f]u xf] . vfgfdf sfafx]{ fO8«6] w/] }
g} sd xg' s' f ;fy} kf| l] 6g / cGo kfi] f0f tŒjx¿sf] sdLn] xg' ] s8f vfnsf]
sk' f]if0fnfO{ ;'s]gf; elgG5 . of] /f]u % jifd{ l' gsf afnaflnsfx¿df w]/} bv] f
k5{ . of] /f]u nfUbf aRrfsf] tfn} Psbd} 36]/ hfG5 . df+;k]zL ;s' /] 5fnf
klg kftnf] / rfp/L kg]{ xG' 5 .

sf/0f -Cause_

• vfgfdf sfaf]{xfO8«6] / kf| ]l6gsf] cefj
• h'sf tyf ljleGg ;ª\jm| ldt /f]ux¿sf] cfj|md0f
• ul/aL / ef]sd/L
• c1fgtf

116 :jf:Yo tyf zf/Ll/s lzIff, sIff–!)

• åGåsf] lzsf/ 117

• lzIffsf] sdL

nIf0fx¿ -Symptoms_

• l/;fpg] s/fO /xg'
• cgx' f/ a9' f] dflg;sf] h:tf] bl] vg'
• 5fnf rfpl/g'
• 5fnf tfg]/ 5f8] bf lj:tf/} kmlsg{ '
• cfFvf u8s] f xg' '
• le+mlemg] jf em8\lsg] x'g'
• w]/} ef]sfpg'
• tf}n w/] } sd x'g'

-v_ km' sg] f; -Kwashiorker_

of] /fu] nfUbf /f]O/xg] ePsfn] o;nfO{ ?Gr] klg elgG5 . of] ;s' ]gf;
h:t} uDeL/ vfnsf] s'kfi] f0f xf] . afnaflnsf ha ^ dlxgfsf] ePkl5
yk vfgf ln6f] tyf hfpnf] vfg gkfPdf aRrfnfO{ kf| ]l6gsf] sdL x'g uO{
of] /f]u nUb5 . of] /f]u cGo pd/] sf s]6fs]6Lx¿df nfUgs' f] ;fy} kf| 9} df
klg b]vf k5{ . ljzi] f u/L cfdfsf] bw' df dfq e/kg{] afnaflnsfx¿df
of] /f]u bv] f k5{ . of] /f]u k|foM u/]/ # b]lv % jif{sf afnaflnsfx¿df
b]vf k5{ . of] /fu] klg kfi] f0fsf] sldn] ubf{ x'g] u5{ . vfgfdf k|f]l6gsf]
sdL ePdf of] /fu] nfUg] u5{ .

sf/0f (Cause_

• vfgfdf k|fl] 6gsf] cefj x'g'
• h'sf tyf ljleGg ;ªj\ m| fds /fu] x¿sf] cfjm| d0f x'g'
• ul/aL÷efs] d/L
• c1fgtf
• ;Gt'lnt vfgfsf] cefj, c:j:y vfgkfg / Jojxf/
• lzIffsf] sdL

:jf:Yo tyf zf/Ll/s lzIff, sIff–!)

nIf0fx¿ -Symptoms_

• afnaflnsfsf] uf]8f ;'lGgg' / l:ylt v/fa x'bF } hfbF f v'6\6fsf] tNnf] efu, xft / cg'xf/df
of] dfqf a9b} hfg'

• cgx' f/ rGb|df h:tf] b]lvg'
• tf}n sd x'g'
• aRrfsf] hLp, xft, v6' 6\ f, k]6 / cg'xf/ ;l' Ggg'
• /StcNktf xg' '
• bfFt tyf x8\8Lsf] ljsf; sdhf/] xg' '

;'sg] f; tyf k'ms]gf;af6 aRg] pkfox¿ -Preventive Measures of Marasmus and

Kwashiorkor_

tTsfnLg pkfox¿

• ue{jtL tyf ;T' s]/L dlxnfx¿n] vfgkfgdf k|fl] 6g tyf sfaf]x{ fO86]« oS' t vfg] s'/fsf]
dfqf tyf u'0f:t/df jl[ 4 ug]{

• aRrf hlGdg] ljlQs} cfdfsf] afSnf] kx]Fnf] ljufl} t b'w r;' fpg]
• aRrfnfO{ ;ª\j|mfds /fu] lj?4 vfk] nufpg]
• aRrfnfO{ ^ dlxgfkl5 k/" s vfgfsf] Joj:yf ug{]
• aRrfnfO{ ^ dlxgf k'uk] l5 kf]l;nf] ln6f], hfpnf], lv/, eft, /f]tL, t/sf/L, df5f, df;',

cG8f, ufO{e};F Lsf] bw' , kmnk"mn cflb vj' fpg]
• laxfg, lbp;f] / a]ns' f km/s km/s vfnsf] kfl] ifnf] vfgf vj' fpg] ug'{k5{ . aRrfsf

cfdfzo ;fgf] x'g] ePsfn] yf/] } vfgf lbgdf w]/} k6s v'jfpg]
• aRrfnfO{ Gofgf] kf//] /fVg]
• /f]usf] cj:yf x]/L aRrfnfO{ c:ktfndf /fvL pkrf/ u/fpg]
• vfgfdf kf| ]l6g / Sofnf/] Lsf] sdL x'g glbg]
• aRrfnfO{ af]tnsf] b'w gvj' fpg] cflb .

bL3s{ fnLg pkfox¿

• ;jk{ y| d sg' k|sf/sf] sk' f]if0f xf] kQf nufpg'k5,{ olb uDeL/ vfnsf] s'kf]if0f ePdf
c:ktfndf egf{ u/L pkrf/ ug]{

118 :jf:Yo tyf zf/Ll/s lzIff, sIff–!)

• cGo emf8fkvnf tyf ;ªj\ m| d0f eP kQf nufpg]
• ;do ;dodf h'sfsf] cf}ifwL k|ofu] ug]{
• kf]if0fsf] k'gM :yfkgf ug{]
• ;do ;dodf 8fS6/sf] ;Nnfx lng]

@= le6fldgsf] sdLaf6 x'g] sk' fi] f0f -Vitamin Deficiency Malnutrition_

le6fldgsf] sdLaf6 l/s6] ;\ , kn] u] f| , :seL,{ /tGwf] h:tf /fu] x¿ nfUb5g\ . oL /fu] x¿dWo] /tGwf] /f]u
a9L b]lvPsfn] oxfF o;s} f af/]df cWoog ul/G5 .

-s_ /tGwf] -Night Blindness_

le6fldg ‘P’ sf] sdLn] ubf{ /ftsf] ;dodf cfvF f gbV] g] /f]unfO{ /tGwf] elgG5 . lbgsf] pHofnf]
ks| fzdf /fd/| L b]Vg ;Sg] t/ ;feF m / /flt cWF of/f]df s]xL klg bV] g g;Sg] x'g'nfO{ /tGwf] elgG5 .
of] /f]un] a9L dfqfdf # b]lv % jif;{ Ddsf afnaflnsfx¿nfO{ c;/ u5{ . clxn] /tGwf] /f]u ;femf
;d:ofsf ¿kdf bl] vPsf] 5 . /tGwf] le6fldg ‘P’ sf] sdLaf6 x'g] u5{ . le6fldg ‘P’ sf] sdLaf6
xg' ] /tGwf] /fu] le6fldg ‘P’ o'St vfg]s/' fx¿sf] ;]jgaf6 x/fpg] u5{ . t/ jz+ f0f'ut sf/0fn] xg' ]
/tGwf] eg] lgsf] xg' ;Sb}g . /tGwf] ePsf aRrf ;fFemsf] ;dodf lx8F 8'n ug{ dfGb}gg\ . /ftsf] ;do
aRrf k|foM otfplt hfg g?rfO{sg 3/d} a:g vf]h]df aRrfnfO{ /tGwf] ePsf] yfxf kfpg ;lsG5 .
t/ /tGwf] /f]u nfu]sf aRrfnfO{ eg] dn} ] cfFvf b]lVbg eGg] yfxf x'Fb}g . !) jif{eGbf dflysf sltko
aRrfnfO{ eg] cfkm" nfO{ pSt /f]u nfus] f] dx;;' xg' ] u5{ .

sf/0f -Cause_

• b}lgs vfgfdf le6fldg ‘P’ sf] sdL
• cfvF fsf] b[li6kbfd{ f nfUg] /f]u
• :yfgLo le6fldg Psf ;|f]tx¿sf] pknAwtf, ;f| t] , ;fwg tyf 1fgsf] sdL

nIf0fx¿ -Symptoms_

• an] 'sfkv tyf cFWof/f]df afnaflnsfx¿ Ps} 7fpdF f r'k nfu]/ a:g'
• aRrfn] cfFvf dfl8/xg'
• jo:sx¿df klg /ftsf] ;dodf lx8F 8n' ug{, df]6/;fOsn tyf uf8L rnfpg c;xh

dx;'; x'g'
• pHofnfa] f6 sf7] fdf l5bf{ b]Vg g;Sg'

:jf:Yo tyf zf/Ll/s lzIff, sIff–!) 119

aRg] pkfox¿ -Prevention_

• s'kfi] f0f cyft{ le6fldg ‘P’ sf] sdLsf sf/0f /tGwf] /f]u nfu]sf] xf] eg] le6fldg ‘P’
oS' t vfgs] /' fx¿ vfPdf pSt /f]u lgsf] xG' 5 .

• ;;fgf afnaflnsfx¿nfO{ kr| /' dfqfdf xl/of] ;fu;AhL / kxF]nf] kmnk"mn vj' fpg'k5{ .
• % jif{dl' gsf afnaflnsfx¿nfO{ gk] fn ;/sf/n] ;do ;dodf le6fldg Psf] sdLsf

sf/0f xg' ] /tGwf] lgoGq0f tyf x6fpgsf nflu le6fldg ‘P’ SofK;n' ljt/0f ul//x]sfn]
pSt sfo{j|mddf ;xefuL u/fO{ le6fldg ‘P' v'jfpgk' 5{ .
• o; /f]uaf/] ;j{;fwf/0fx¿nfO{ hgrt] gf km}nfpg'k5{ .

#= vlghsf] sdLaf6 x'g] sk' f]if0f -Mineral Deficiency Malnutrition_

-s_ unuFf8 -Goitre_

z/L/df cfof]l8gsf] sdL ePdf yfO/fO8 ul| Gyn] yfO/fl] S;g
-Thyroxin_ gfds xdf{]g lgsfNg ;Sbg} jf sdL x'G5 .
yfO/fl] S;g xdf{g] pTkfbgsf nflu cfofl] 8g rflxG5 . z/L/
jf vfgfdf cfof]l8gsf] dfqf sdL ePdf To;sf] k"lt{ ug{ ;f]
u|lGyn] a9L sfo{ u5{ . o:tf] cj:yfdf yfO/fO8 u|lGy a9L
ljm| ofzLn xg' uO{ u|lGy ;'lGgg hfG5 / 3fF6Ldf 8Nnf] em' lG8Psf]
h:tf] bl] vG5 . o;} /fu] nfO{ unufF8 elgG5 . g]kfnsf] lxdfnL
/ kxf8L If]qdf a;f]af;F ug{] JolStx¿df of] /f]u a9L bl] vG5 .

sf/0f -Cause_

• vfgfdf cfof]l8g tyf vlghsf] dfqf sdL xg' '

nIf0fx¿ -Symptoms_

• 3f6F Ldf df;'sf] 8Nnf b]vf kg{'
• afnaflnsf alx/f / ckfªu\ tfsf] ;d:of xg' '
• l56f] ysfO nfUg'
• 5fnf afSnf] ePh:tf] dx;;' xg' '
• ;Demg ;Sg] zlStdf x|f; cfpg'
• d6' 'sf] w8s\ g l56f] xg' '
• /Strfk a9g\ '

120 :jf:Yo tyf zf/Ll/s lzIff, sIff–!)

aRg] pkfox¿ -Prevention_

• ;wF} cfofl] 8go'St g'gsf] k|of]u ug{]
• aRrfnfO{ cfdfsf] bw' vj' fpg]
• ;dG' b|df kfOg] vfgs] /' fx¿df cfofl] 8g kfOg] x'gfn] pSt vfg]s'/fx¿ vfg]
• /f]usf] ;ª\sf x'gf;fy lrlsT;s;uF ;Nnfx u/L cfi} fwL pkrf/ u/fpg]
• :jf:y lzIffsf dfWodaf6 o; /f]usf af/d] f hg;d'bfonfO{ ;r]t u/fpg]

$= df6] f]kg (Obesity)

kfi] f0f tŒjsf] dfqf a9L eO{ xg' ] sk' f]if0f cfhefl] n lbgkl| tlbg a9\bf] 5 . kf]if0f tŒjsf] a9L eO{ xg' ]
sk' fi] f0fdf Ps df]6fk] g xf] . df6] fk] g x'g' eg]sf] z/L/df cfjZoseGbf a9L dfqfdf af;] f] hDdf x'g'
xf] . df6] fk] gn] z/L/df ljleGg gsf/fTds c;/x¿ kfg{] u5{ . df6] f]kgn] d'6s' f] /f]u, dwd' ]x tyf
pRr /Strfk / lduf{}nf;DaGwL /f]u nfU5 . z/L/sf] df]6fk] g z/L/sf] tfn} / prfOaf6 gflkG5 .
;fdfGo JolStsf] BMI (Body Mass Index) !^ bl] v @% ;Dd xG' 5 . BMI @( eGbf a9L xg' '
egs] f] df6] fk] g xf] . df]6f]kg h'g;s' } pd]/sf dflg;x¿nfO{ klg xg' ;S5 .

BMI Chart

BMI Category
<18 Kg/m2 Underweight
18-23 Kg/m2
Ideal body
23-25 Kg/m2 weight
>25 Kg/m2
Overweight
Obese

sf/0f -Cause_

• jz+ f0f'ut sf/0f
• zf/Ll/s Jofofdsf] gug{' tyf cf/fdbfoL hLjgzn} L ckgfpg'
• a9L vfgf vfg] afgL x'g' / vfgfsf] lar ;dodf ul' nof] ld7fO,{ rsn]6 tyf tof/L vfgfsf]

a9L ko| f]u xg' '
• vfgfdf w]/} l3p, lrNnf] tyf sfafx{] fO86«] sf] ;]jg ug{'
• OG8f]StfOg;DaGwL /f]u nfUg' cflb .

:jf:Yo tyf zf/Ll/s lzIff, sIff–!) 121

nIf0fx¿ -Symptoms_

• BMI @( eGbf a9L xg' '
• lxk a9\g'
• tfn} pd]/ / prfOeGbf a9L xg' '

aRg] pkfox¿ -Prevention_

• tf}n lgoGq0f ug{ lgoldt #) ldg6] hlt z/Ll/s Jofofd tyf of]u ug]{
• vfgfdf lrNnfs] f] dfqf sd ko| f]u ugs{' f ;fy} kfgL, ;fukft / kmnk"mnsf] dfqf a9fpg]
• tof/L vfgfsf] k|of]u gug]{
• lrlsT;ssf] ;Nnfxcg';f/ a]nf an] fdf z/L/ k/LIf0f u/fpg]
• df]6f]kg / o;n] kfg]{ gsf/fTds :jf:Yo ;d:ofk|lt hgrt] gf clej[l4 u/fpg'

^=* ;f/f+z

• vfgfnfO{ PsfOsf cfwf/df zlSt lbg] vfgf, z/L/ lgdf{0f ug{] vfgf / z/L/ /Iff ug{] /
;~rfng ug]{ vfgf u/L tLg ;d"xdf ljefhg ul/G5 .

• kfl} i6s tŒjx¿nfO{ ax[ t\ kfl} i6s tŒj / ;"Id kf}li6s tŒj u/L b'O{ efudf ljefhg
ul/G5 .

• sfafx]{ fO8«]6 sfaf]{g (Carbon), xfO8f« ]hg (Hydrogen) / clS;hg (Oxygen) ldnL
ag]sf] x'G5 .

• sf]ifsf] j[l4, ljsf; / lgdf0{ f ug]{ sfd k|fl] 6gn] u5{ .
• aRrfx¿df kf| ]l6gsf] cefj ePdf Sjfl;cf]s/{ (Kwashiorker) eGg] /f]u nfU5 .
• Ps u|fd sfafx{] fO86]« n] rf/ Sofnf/] L zlSt lbG5 eg] Ps uf| d lrNnf] kbfyn{ ] gf} Sofnf]/L

zlSt lbG5 .
• lrNnf] kbfy{ cfjZostfeGbf a9L ePdf df6] f]kgf, pRr /Strfk, dwd' ]x tyf d'6;' DaGwL

/fu] nfUg ;Sg] ;Defjgf a9L xG' 5 .
• vlghnfO{ cfjZostfsf cfwf/df b'O{ efudf ljefhg ul/G5 .
• kmnfd / le6fldg ‘aL’!@ sf] sdLn] /StcNktf (Anaemia) /fu] nfU5 .

122 :jf:Yo tyf zf/Ll/s lzIff, sIff–!)

• dfgj z/L/df cfof]l8gsf] sdL ePdf yfO/fO8 u|lGy (Thyroid Gland) a9\g] xG' 5
h;nfO{ xfdL unuf8F (Goiter) elgG5 .

• le6fldgx¿nfO{ lrNnfd] f 3'Ng] le6fldg / kfgLdf 3N' g] le6fldg u/L bO' { efudf ljefhg
ul/G5 .

• le6fldg ‘P’ sf] sld ePdf /flt cfFvf gbV] g] /f]u /tGwf] (Night Blindness) / cfvF f
;'Vvf x'g] /fu] (Xerophthalmia) nfU5 .

• le6fldg ‘;L’ sf] sld ePdf :seL{ (Scurvey) eGg] /fu] nfU5 .
• kfgLsf] dfqf sd ePdf z/L/sf sfi] fx¿ ;S' 5g / hnljofh] g (Dehydration) xG' 5 .
• afnaflnsfx¿sf] pd]/cg';f/ vfgfdf kfi] f0f tŒj sdL jf a9L eP/ afnaflnsfx¿sf]

zf/Ll/s / dfgl;s ljsf;df afwf jf /fs] fj6 xg' ] cj:yfnfO{ sk' fi] f0f elgG5 .
• ;fdfGo JolStsf] BMI (Body Mass Index) !^ bl] v @% ;Dd x'G5 . BMI @( eGbf

a9L xg' ' eg]sf] df]6fk] g xf] .
• ljBdfg ;fdflhs cfly{s c;dfgtfx¿ x6fP dfq bL3{sfnLg s'kfi] f0f tyf ul/aLsf] ;d:of

sd ug{ ;lsG5 .

cEof;

!= tnsf k|Zgx¿sf] clt 5f]6f] pQ/ lbgx' f];\ M

-s_ cfofl] 8gsf] sdLn] sg' /fu] nfU5 <
-v_ Ps uf| d lrNnf] kbfyn{ ] slt Sofnf/] L lbG5 <
-u_ d/f:d; s] sf/0fn] x'G5 <
-3_ lrNnf]df 3N' g] le6fldgx¿ sg' sg' x'g\ <
-ª_ kf| ]l6gsf s'g} Pp6f sfo{ nV] gx' f;] \ .
-r_ :seL{ /f]u s'g le6fldgsf] sldn] nfU5 <

@= tnsf k|Zgx¿sf] 5f6] f] pQ/ lbg'xf];\ M

-s_ xfdf| ] z/L/nfO{ rflxg] dV' o vlghx¿ s] s] x'g\ < ;r" L tof/ ug{x' f];\ .
-v_ sk' fi] f0fsf] kl/efiff lbg'xf];\ .
-u_ sfafx{] fO8]6« sf] kl/ro;lxt sfafx]{ fO8«]6 kfOg] ;f| ]tx¿ tflnsf agfO bv] fpgx' f];\ .

:jf:Yo tyf zf/Ll/s lzIff, sIff–!) 123

-3_ kf]if0f tŒj hfu] fpg] tl/sfx¿ s] s] xg' \ < JofVof ug'{xf;] \ .

-ª_ le6fldg slt k|sf/sf x'G5g\ < pNn]v ug'{xf;] \ .
-r_ le6fldg ‘s’] sf sfd pNn]v u/L o;sf] sdLn] x'g] ;d:ofx¿ j0fg{ ugx{' f;] \ .

-5_ s'kf]if0fsf sf/0fx¿ ;r" L agfpgx' f];\ .
-h_ /tGwf] /fu] nfUg] sf/0f n]vL o;af6 aRg] pkfox¿sf] ;r" L agfpg'xf];\ .
-em_ unufF8nfO{ kl/eflift u/L o;sf sf/0fx¿ pNn]v ug{x' f];\ .

-`_ le6fldg ‘;L’ sf sfox{ ¿ nV] gx' f;] \ .

-6_ /StcNktfsf sf/0fx¿ pNnv] u/L /StcNktf x'g glbg] pkfox¿ j0f{g ugx'{ f];\ .
-7_ SoflN;od sg' sfdsf nflu cfjZos x'G5 < cfg} zAbdf pNnv] ugx'{ f];\ .
-8_ vfgf / kf]ifs tŒj ss] f nflu cfjZos x'G5 < JofVof ug'{xf;] \ .
-9_ ?Gr] /f]u / ;'sg] f; /f]usf sf/0f / nIf0fx¿df s] km/s 5, nV] g'xf];\ .

#= tnsf k|Zgx¿sf] nfdf] pQ/ lbgx' f;] \ M

-s_ vfgfnfO{ kl/eflift u/L sfos{ f cfwf/df juLs{ /0f ug{x' f;] \ .
-v_ k|To]s kf}li6s tŒjx¿sf] sfo{ nv] L o;sf sdhf/] Laf6 x'g] ;d:of n]Vg'xf;] \ .
-u_ Sjfl;cfs] /{ / d/f:d;sf kfrF kfrF cf]6f nIf0fx¿ / aRg] pkfox¿sf] ;"rL agfpgx' f];\ .
-3_ kf]if0f tŒjnfO{ kl/eflift u/L juLs{ /0f;lxt tflnsf agfO{ b]vfpgx' f];\ .

-ª_ sk' fi] f0faf6 nfUg] /f]ux¿sf] ;r" L agfO s'g} Pssf] JofVof ugx{' f];\ .

-r_ vlgh tŒjsf] kl/ro / juL{s/0f;lxt kmnfdsf] JofVof ug{'xf];\ .
-5_ /tGwfs] f] kl/ro lbO{ o;sf nIf0f tyf aRg] pkfox¿ pNnv] ugx'{ f;] \ .

kl/ofh] gf sfo{

kfi] f0f tŒjsf] sdLaf6 nfUg] /f]ux¿sf] ;r" L rf6k{ ]k/df ;ªs\ ng u/L sIffsf]7fsf] leQfdf 6f:F gx' f];\ .

124 :jf:Yo tyf zf/Ll/s lzIff, sIff–!)

PsfO v]n lj1fg

& (Sport Science)

&=! kl/ro

vn] lj1fg v]nsf w]/} kIfx¿;uF ;DalGwt ljifoj:t' xf] . v]n lj1fgn] dfgjLo z/L/sf] cgz' fl;t
9ª\uaf6 cWoog u/L vn] tyf v]ns'b lj|mofsnfkaf6 s;/L :j:y /xg tyf vn] st[{Tj (Sport
Performance) ljsf; ug{ ;lsG5 egL v]n;Fu ;DalGwt ;a} kIfsf] cWoog u5{ . o;cGtut{ vn]
dgf]lj1fg, s;/tlj|mof lj1fg, vn] lrlsT;f cflbsf] cWoog ul/G5 .

&=@ vn] dgfl] j1fgsf] kl/ro (Introduction to Sport Psychology)

vn] dgfl] j1fgnfO{ ;fdfGo dgfl] j1fgsf] Ps cleGg cª\usf ¿kdf lnOG5 . v]n dgfl] j1fgnfO{
Jofjxfl/s dgfl] j1fgsf ¿kdf klg JofVof ul/Psf] kfOG5 . O={ ;=+ !(^) sf] bzsdf vn] dgf]lj1fgn]
cfgf] klxrfg k|fKt u/] tfklg xfdL vn] Ifq] df o;nfO{ gofF ljifosf ¿kdf dfGb5fF} . v]n dgfl] j1fg
Jofjxfl/s dgfl] j1fgsf] zfvf xf] . v]n dgf]lj1fgdf vn] ;Fu ;DalGwt v]nf8Lsf Jojxf/ / vn] df
k|efj kfg]{ jftfj/0fx¿sf] cWoog ul/G5 . vn] f8Lx¿sf] JolStut tyf ;fdl" xs OR5f, cfjZostf
/ JolStut leGgtfsf cfwf/df vn] sb' sf l;kx¿ l;sfpg / ;d:ofx¿sf] tTsfn klxrfg u/L
pgLx¿nfO{ pTs[i6 v]n k|bzg{ ug{ tyf kl| tof]lutfdf ;kmntf kf| Kt ug{ dfgl;s / Jofjxfl/s ¿kdf
;hu / ;Ifd kfg{ ;3fpg] ljifonfO{ v]n dgf]lj1fg elgG5 . v]n dgfl] j1fgn] vn] f8Lx¿df b]vfkg{]
Jofjxfl/s ;d:ofsf] ;dfwfg u/L vn] f8Ldf pkoS' t dgfl] j1fgsf] ljsf; u5{ . vn] dgfl] j1fgn]
JolStsf] v]n;Fu ;DalGwt Jojxf/x¿sf] cWoog u/L vn] s'bdf b]vfk/s] f ;d:ofx¿nfO{ lg/fs/0f
ug{ ljleGg kIfx¿sf] cWoog u5{ .

&=@=! vn] dgf]lj1fgsf] cfjZostf (Need of Sport Psychology)

v]ns'bsf Ifq] df v]n dgf]lj1fgn] k|ToIf ke| fj kfb{5 eg] o;n] /fi6«, ;dfh / vn] f8Lx¿nfO{ vn] kl| t
cfslift{ u/fpF5 . v]n dgf]lj1fgn] v]nf8Lx¿sf] v]n vN] g] bIftf, Ifdtf, :t/ cflbsf] ljsf; ub{}
nh} fg] sfo{df dxŒjk0" f{ :yfg cfu] ]6s] f] xG' 5 . v]nsb' df v]n dgf]lj1fgsf] cfjZostfnfO{ lgDg a'Fbfdf
¿kdf k:| t't ul/Psf] 5 M

• v]n dgf]lj1fgn] v]nf8Lx¿sf] JolStut tyf ;fd"lxs ;d:of tyf leGgtf klxrfg u/L
;dfwfgsf pkfox¿ ckgfpg

:jf:Yo tyf zf/Ll/s lzIff, sIff–!) 125

• vn] f8Lx¿sf] ?lr, pd]/, lnªu\ , Ifdtf cflbsf cfwf/df zf/Ll/s lj|mofsnfksf l;kx¿
l;sfpg

• vn] f8Lx¿nfO{ xf/ / lhtnfO{ ;xif{ :jLsf/ ug{ ;Sg] agfpg

• vn] x¿ 5gf6] ubf{ JolStTjsf cfwf/df 5gf6] ug{

• vn] sb' k|ltof]lutfx¿df pTs[i6tf kb| z{g u/L gofF /]s8{ :yflkt ug{

• v]nf8Lx¿sf] cfTdan pRr kfg{

• afnaflnsfx¿sf] zf/Ll/s, dfgl;s, ;fdflhs tyf ;j+ ]ufTds kIfsf] pko'St ljsf;
ug{ / vn] df cfwl' gs vn] ;fdu|Lx¿sf] clwstd k|ofu] ug{

&=# s;/tlj|mof lj1fgsf] kl/ro (Introduction to Exercise Physiology)

JolStsf] zf/Ll/s ljljw sfox{ ¿nfO{ cfjZostfcg';f/ k6s k6s bf]xf¥] ofpg' jf k'g/fjl[ Q ug{]
zf/Ll/s lj|mofsnfknfO{ s;/t (Exercise) elgG5 . To:t} Dffgjsf] ;d:t zf/Ll/s sfox{ ¿sf]
Pjd\ zf/Ll/s oflGqs / hLj /;folgs sfo{x¿sf] ljZni] f0ffTds cWoognfO{ z/L/ ljm| of lj1fg
(Physiology) elgG5 . of] vn] lrlsT;fsf] Ps cªu\ xf] . s;/t / lj|mof lj1fgnfO{ Ps}
7fpFdf /fvL eGg' kbf{ JolStsf] ljleGg zf/Ll/s s;/tx¿sf] ;xeflutfkZrft\ zf/Ll/s, oflGqs
/ hLj /f;folgs h:tf lj|mofx¿df kg]{ ke| fjx¿sf] ljZn]if0ffTds cWoognfO{ s;/t lj|mof lj1fg
elgG5 . of] zf/Ll/s lzIff lj|mofsnfk jf zf/Ll/s cEof;sf dfWodaf6 lbOg] lzIff xf] . zf/Ll/s
cEof; u//] dfq ;an, :j:y / ;Ifd eOG5 . JolStcg;' f/ zf/Ll/s cEof; ubf{ p;sf] z/L/sf
ljleGg k|0ffnLx¿df kg{] c;/ / cEof;sf] cWoog ug]{ lj1fg g} s;/t lj|mof lj1fg xf] . s;/t
lj|moflj1fgsf] hLj lj1fg;Fu 3lgi6 ;DaGw /x]sf] xG' 5 . s;/t ljm| oflj1fgcGtut{ jftfj/0fdf
z/L/sf] sfo{ k|0ffnL / To;sf ljleGg cª\ux¿sf] k/:k/ lj|mofnfO{ cWoog ul/G5 . pbfx/0fsf nflu
df;+ kz] L, d'6,' kmfS] ;f], xf8 cflbn] s] / s;/L sfd ul//x]sf] x'G5g\, To;sf] cWoog u5{ . To;n} ]
dfgj z/L/sf sfo{ k0| ffnLnfO{ cWoog ug]{ If]qnfO{ dfgj s;/t ljm| of lj1fg elgG5 . afnaflnsfx¿
vn] sb' df nflu;sk] l5 z/L/df kl/jtg{ s;/L cfpF5, lgoldt ljm| ofsnfk / s;/tkZrft\ st{[Tjdf
s] c;/ b]vf k5,{ z/L/sf k0| ffnLsf sfo{df ;'wf/ Nofpg s] ugk{' 5{ tyf vn] s'bsf] kmfObfhgs jf
xflgsf/s c;/sf] ;dt] s;/t lj|mof lj1fgn] cWoog u5{ .

&=#=! s;/t ljm| of lj1fgsf] dxŒj (Importance of Exercise Physiology)

s;/t ljm| of lj1fgn] zf/Ll/s Jofofd tyf ljm| ofsnfkaf6 dfgj z/L/df k|efj kfg]{ lj1fg ePsfn]
zf/Ll/s lzIffdf dfgj z/L/sf k|0ffnLx¿sf] cWoogaf6 xg' ] kmfObf g} s;/t lj|mof lj1fgsf] dxŒjnfO{
a'lemG5 . o;sf dxŒjx¿ lgDglnlvt 5g\ M

126 :jf:Yo tyf zf/Ll/s lzIff, sIff–!)

• zf/Ll/s cEof; ubf{ JolStsf] /St;~rf/, Zjf;k|Zjf; / df+;kz] Ldf ;sf/fTds k|efj
kfb{5 .

• zf/Ll/s ljm| ofsnfkx¿ ubf{ z/L/sf ljleGg cª\u, k4lt / ul| Gyx¿df xdf{]g / /;sf]
pTkfbg / sfon{ fO{ lgoldt kfg{ dbt u5{ .

• z/L/sf ljleGg cª\ux¿sf] ;xL kl/rfngdf ;xof]u u5{ .
• z/L/df ePsf k|0ffnLx¿sf] IfdtfnfO{ jl[ 4 ug{ ;xofu] ub5{ .
• df;+ k]zLsf] agfj6 tyf sfos{ f] 1fg lbO{ zf/Ll/s tGb?' :tL, ;xgzLntf / tfutaf/]

hfgsf/L kf| Kt ug{ dbt u5{ .
• vn] st[T{ jsf] ljsf; / :gfo' ;+ju] sf] sfo{df dbt u5{ .
• JolStdf ePsf] jo} lSts Ifdtf kQf nufpg ;xof]u u5{ .
• vn] sb' If]qdf cg';Gwfgsf nflu ;xof]u u5{ .

&=$ vn] lrlsT;fsf] kl/ro (Introduction to Sport Medicine)

v]nsb' sf] ;dodf v]nf8Lx¿nfO{ ;fdfGobl] v hl6n lsl;dsf rf6] k6s nfUg ;S5 . pSt rf]6k6sx¿
;dodf g} pkrf/ gu/]df v]nf8Lx¿n] v]naf6 g} ;Gof; lngk' g{] afWotf cfpg ;S5 . To;sf/0f vn]
lrlsT;fn] v]nf8Lx¿sf] 3fp tyf rf]6k6sx¿sf] pkrf/ ug{] / vn] f8Lx¿sf] vn] stT{[ j cem /fdf| ]
agfpg] p2Zosf ;fy vn] lrlsT;fsf] ljsf; ePsf] kfOG5 . To;n} ] vn] lrlsT;fn] v]nf8Lx¿nfO{
/f]u, rf]6k6s cflbaf6 arfpg lg/f]wfTds tyf pkrf/fTds pkfox¿sf] 1fg lbO{ v]nf8Lx¿sf] vn]
st{[Tj / zf/Ll/s tGb'?:tLsf] ljsf; ug{ ;xofu] u5{ .

&=$=! vn] lrlsT;fsf] dxŒj (Importance of Sport Medicine)

v]n lrlsT;fsf] dxŒjnfO{ lgDg a'Fbfx¿df k|:t't ul/Psf] 5 M

• v]nf8Lx¿nfO{ v]nsf] ;dodf cfpg ;Sg] ;d:ofx¿sf af/]df ;hu u/fpg dbt u5{ .

• s'g} sf/0fn] b'36{ gf eO{ v]nf8Lx¿nfO{ rf6] k6s nfu]df jf cGo zf/Ll/s ;d:of cfPdf To;sf]
tTsfn pkrf/ tyf ;dfwfg u/L p;nfO{ t?' Gt} vn] df ;fd]n xg' ;Ifd kfb{5 .

• JolStsf JolStut Ifdtf jf u0' fnfO{ pko'St jftfj/0f lbO{ k|:km'6g u/fpg dbt u5{ .

• JolStsf ?lr, rfxgf, Ifdtf / :t/cg';f/ v]ns'b ljm| ofsnfksf] 5gf6] ug{ dbt u5{ .

• v]ns'bdf v]nf8Lx¿df b]lvPsf sdL sdhf]/Lx¿ cWoog u/L To;c} g;' f/ ;w' f/ u/L v]n stT{[ j
ljsf; ug{ dbt u5{ .

:jf:Yo tyf zf/Ll/s lzIff, sIff–!) 127

• vn] f8Lx¿nfO{ /fu] / rf6] k6saf6 aRg pkrf/fTds pkfosf] 1fg lbG5 .

• vn] sf] :jefj / v]nf8Lx¿sf] cfjZostfcg;' f/ j1} flgs 9ªu\ n] of]hgf ul/Psf] kfi] f0f o'St
vfgf ko| fu] ug{ v]nf8Lx¿df ;rt] tf kb| fg ug{ dbt u5{ .

• nfu' cf}ifwLsf] k|ofu] lg?T;flxt ug{ / o;sf] c;/af/] v]nf8Lx¿nfO{ ;r]ttf kbfg ug{ dbt
u5{ .

• vn] f8Lx¿nfO{ vn] lrlsT;fsf dfWodaf6 cfgf] v]n st[T{ j ljsf; ug{ ;S5g\ .

&=% zf/Ll/s lzIffdf rfn lj|mof;uF ;DalGwt dV' o zAbx¿ (Major Terms Related

to Movement in Physical Education)

kY[ jLdf ePsf ;Dk"0f{ hLljt kf| 0fLx¿n] cfgf] zf/Ll/s agf]6 / cfjZostfcg;' f/sf] rfn pTkGg
u5g{ \ . dfgj hfltn] pTkGg ug]{ rfn / cGo kf| 0fLx¿n] pTkGg ug]{ rfndf w]/} c;dfgtf 5 . rfn
jf ult /fd|f] x'gfsf nflu zf/Ll/s tGb'?:tL;uF ;DalGwt ljleGg kIfx¿sf] plrt ljsf; x'g'k5{ .
vn] f8Lx¿sf] vn] kb| {zg Ifdtf ljsf; ug{, v]ns'b ljm| ofsnfknfO{ cem pTs[i6 agfpgsf nflu
vn] sb' jf zf/Ll/s lzIffdf rfn;uF ;DalGwt lgDg zAbx¿sf af/]df hfGg h?/L 5 M

-s_ nrstf (Flexibility)

dfgj z/L/sf /xs] f rfndf efu lng] ;Dk"0f{ hf]gLx{ ¿ k"0f{ dfqfdf vD' rfpg, tGsfpg, 3'dfpg,
rnfpg / km}nfpg ;Sg] IfdtfnfO{ nrstf elgG5 . hfg] L{x¿df ePsf] vD' rg / tGsg ;Sg] u0' fn]
ubf{ xfdLn] ljleGg lj|mofsnfk ;lhn} ug{ ;S5f} . nrstfsf] cefjdf JolStn] cfkm" ;uF ePsf]
ult, tfut, ;xgzLntfnfO{ k0" f{ ¿kdf ko| fu] df Nofpg ;Sbg} f} . xfd|f] z/L/sf ljleGg lj|mofsnfk
jf rfnsf sfox{ ¿ ;DkGg ug{sf nflu nrskgsf] dxŒjk"0f{ e"ldsf /xs] f] 5 . pbfx/0fsf nflu
lhDgfl:6S;, Pyn]l6S;, af:s]6an, elnan, ljm| s]6, kf8} L, gT[ o, zf/Ll/s cEof;;d]tdf nrstf geO{
x'Fb}g . lj|mofsnfk ubf{ dfgj z/L/df rflxg] nrstf d'Vo hf]gL{x¿, sO' gf / xftsf hfg] L{ z/L/sf]
cufl8 v'Drfpg / tGsfpg ;lsG5 eg] v'66\ fsf] cfn} f, 3'8fsf] hfg] L{ z/L/sf] k5fl8 v'Drfpg] /
em'Sg] sfo{df k|of]u x'G5 . To:t} u/L sd' / ;fk|fsf] hf]gL{ j[Q cfsf/df v'Drfpg] rfndf ko| f]u
xG' 5g\ .

-v_ an (Strength)

lgwfl{ /t s'g} aflx/L zlSt jf bafasf lj?4 cfgf] rfnnfO{ cufl8 a9fpg ;Sg] IfdtfnfO{ an
elgG5 . dfgj z/L/df df;+ k]zL Ps k6s ;ª\s'rg xb'F f pTkGg xg' ] df;+ kz] L zlStsf] dfqf g} an
xf] . anlagf s'g} klg sfo{ ;Dej xbF' g} . an df+;kz] Lo ;ª\s'rgsf] kl/0ffd dfq ge} :gfo' tyf

128 :jf:Yo tyf zf/Ll/s lzIff, sIff–!)

df+;k]zLsf] ;dGjofTds lj|mof / ;ª\s'rgsf] k|ltkmn xf] . cfk"mlt/ k/]sf] bafasf] ;fdgf u//]
To;sf] ljk/Lt lbzfdf cfgf] rfn kl/rfng ug{ ;Sg] Ifdtf x'g' /fd|f] an ePsf] dfGg ;lsG5 .
pbfx/0fsf nflu kfgLsf] k|lt/fw] zlSt / xfjfsf] rfksf] lj?4 kf8} Lafhn] cfgf] z/L/nfO{ lgb]l{ zt
lbzflt/ cufl8 a9fpg ;Sg' p;df ePsf] ansf] pkoS' t ko| fu] ePsf] dflgG5 . ef/Qf]ng, s:' tL,
sa8\8L cflb vn] df o;sf] a9L ko| fu] xG' 5 .

-u_ ;fdYo{ (Power)

;fdYo eGgfn] s'g} tf]lsPsf] sfo{ jf lgwfl/t ul/Psf] v]nsb' ;DaGwL ljm| ofsnfk ;s];Dd sd ;do
/ w]/} zlSt nufP/ Psbd} l56f] ult jf b/df ;DkGg ug{ ;Sg] JolSt jf v]nf8Lsf] IfdtfnfO{
ae' mfp5F . tfut / ultsf] ;dGjofTds ofu] g} ;fdYo{ xf] . sd ;dodf clwstd ultdf a9LeGbf
a9L lglZrt ;doleq slt sfd u¥of] eg/] yfxf kfpg jf ;DkGg u/s] f] sfdsf] b/ kQf nufpg
p;n] u/]sf] hDdf sfdnfO{ ;don] efu u/]df sfd jf v]nsf] b/ lg:sG5 . h;nfO{ JolStsf] ;fdYo{
dfGg ;lsG5 . pbfx/0fsf nflu Ps hgf d'Ss]afhn] @ ldg]6sf] ;doleq hDdf slt d'Ssf kx| f/
u/]sf] lyof] ;f] yfxf kfpg p;n] xfgs] f] hDdf d'SsfnfO{ @ ldg6] n] efu ugk'{ 5{ . o;f] ubf{ p;n]
u/]sf] sfo{b/ lg:sG5, h;nfO{ csf]{ zAbdf ;fdYo{ elgG5 . ;fdYo{ lgsfNg lgDg ;"q ko| fu] ul/G5 .

;fdYo{ (Power) = sfo{ (Work) = w = f × d

;do (Time)

-3_ ;xgzLntf (Endurance)

JolStn] an ko| f]u u//] ;DkGg ug'{kg]{ sfo{ nfdf] ;do;Dd nuftf/ ;dfg ult / b/df ;DkGg ug{ ;Sg]
IfdtfnfO{ ;xgzLntf elgG5 . dflg;sf] z/L/df ;xgzLntfsf] ljsf; ;a}eGbf dxŒjk"0f{ dflgG5 .
dfgj z/L/df Zjf;kZ| jf;, /St;~rf/ / df+;kz] L k0| ffnLx¿sf] ;dGjofTds ljm| ofsnfkåf/f g}
vn] f8Lx¿df ;xgzLntfsf] pkoS' t ljsf; x'g ;S5 . sg' } klg JolSt jf v]nf8Lx¿df ;xgzLntfsf]
cj:yf /fdf| ] 5g} eg] p;n] tfl] sPsf] sfd nfdf] ;do;Dd ;dfg ultdf lg/Gt/tf sfod /fVg
;Sbg} . vn] f8L jf JolStdf cfgf] lgbl]{ zt sfo{ zf/Ll/s lj|mofsnfk nfdf] ;do;Dd gyfs/]
nuftf/ ¿kdf ;~rfng ug{ ;Sg] Ifdtf gePdf vn] sf] jf:tljs :t/ ke| fjsfl/tf, k|ltofl] utfTds
efjg / vn] k]d| L bz{sx¿sf] vn] kl| tsf] cfsif{0f tyf ;sf/fTds efjgf;dt] gfz eP/ hfG5 . nfdf]
b/' Lsf] wfjsn] h:tM} Dof/fy'g bf}8 -Marathon_ nueu bO' { 3G6fdf ;'?bl] v cGTo;Dd Pp6} ultdf
bf}8]/ k"/f ug{ ;S5 eg] p;sf] ;xgzLntfsf] ljsf; /fdf| ] ePsf] dfGg ;lsG5 . To:t} km' 6an,
af:s]6an Pp6} ultdf vl] n/xg'n] pgLx¿sf] ;xgzLntf /fdf| ] ljsf; ePsf] dflgG5 . of] Ifdtf
df+;k]zLo / /StZjf; sfo{df cfwfl/t x'G5 .

:jf:Yo tyf zf/Ll/s lzIff, sIff–!) 129

-ª_ ;Gtn' g (Balance)

;fdfGo cy{df ;Gt'ng eGgfn] s'g} j:td' f /x]sf] lgoGq0fnfO{ hgfpF5 . ;Gt'ng eGgfn] xnrn
/ tndfly gx'g' eGg] a'lemG5 . zf/Ll/s lzIffsf] If]qdf ;Gtn' g eGgfn] cfgf] z/L/sf] ef/ jf
tfn} nfO{ cfgf] lgoGq0fdf /fvL rfx]sf] ljm| ofsnfk ugs{ f nflu z/L/nfO{ pko'St cj:yfdf /fVg
;Sg] JolStsf] IfdtfnfO{ ;Gt'ng elgG5 . ;Gt'nglagf dflg;sf] z/L/ pleg ;Sbg} . s'g} klg
zf/Ll/s ljm| ofsnfk / v]nsb' v]Ngsf nflu JolSt ;Gtl' nt cj:yfdf xg' 'k5{ . aflx/L ansf] lj?4df
klg zf/Ll/s cj:yfnfO{ l:y/ jf pko'St cj:yfdf /fVg ;Sg] Ifdtf g} ;Gt'ng xf] . ;Gt'lnt
cj:yfdf /x] ]sf] j:tn' fO{ rnfpg xnrn u/fpg ufx|f] x'G5 t/ ;fwf/0f oGqsf] ko| f]u u/L sd
zlStsf] k|of]uaf6 klg j:tn' fO{ ultzLn agfpg ;lsG5 . zf/Ll/s ljm| osnfksf nflu z/L/nfO{
;Gtn' gdf /fVg' clt cfjZos x'G5 . o;sf nflu ljleGg l;4fGt / lgodx¿ kfngf ugk'{ 5{ . xfdf| ]
z/L/sf] ;Dk0" f{ ef/nfO{ yfDg] k|dv' sfo{ cl:yk~h/n] u5{ t/ z/L/sf] k"0f{ ef/nfO{ ;Gtl' nt ¿k
lbP/ zf/Ll/s rfn jf ult pTkGg ug]{ dV' o el" dsf z/L/sf ;Dk0" f{ hf]gL{x¿, df+;kz] Lx¿ / :gfo'
k|0ffnLlarsf] ;dfGh:ofTds ljm| ofsnfkn] k"/f u5{ . z/L/sf] ;Gtn' glagf xfdLn] xfd|f] z/L/nfO{
7f8f] agfO/fVg / ;fdfGo lx88'n ubf{ z/L/ c;Gt'ng eO{ n8g\ ] l:yltaf6 arfpg c;dy{ x'G5f}F .

-r_ rkntf (Agility)

v]nsb' tyf zf/Ll/s ljm| ofsnfk ul//x]sf] ;dodf t?' Gt} lgolGqt 9ª\un] cfgf] z/L/nfO{ lbzf
kl/jtg{ u/L rfnsf] ultnfO{ cufl8 a9fpg ;Sg] IfdtfnfO{ rkntf elgG5 . rkntfsf] /fdf| ];uF
ljsf; ePdf dfq dflg; bfof,F afofF, otf, ptf, cufl8 / k5fl8 l56f] ultdf kms/]{ sg' } sfd ug,{
vN] g / bf}8g ;S5 . dflg;n] ljleGg lj|mofsnfk ubf{ rkntf pTkGg ug]{ sfod{ f cl:yk~h/,
df+;k]zLx¿sf] cGt/ljm| ofTds rfn, dl:tisx¿sf] ;o+ f]hg / ;dGjosf] cfjZostf k5{ . af:s]6an,
xo\ f8an, km'6an, vf] vf], sa8\8L, /UaL, g[To, 6l] g; cflb v]nx¿df bIftf kf| Kt ug{ rkntfsf] /fdf| ]
ljsf; ePsf] x'gk' 5{ .

-5_ ;dGjo (Co-ordination)

vn] s'b tyf zf/Ll/s ljm| ofsnfkx¿ ug{] jm| ddf z/L/sf ljleGg cªu\ tyf k|0ffnLx¿ lardf tfndn]
ldnfpgn' fO{ ;dGjo elgG5 . vn] s'b ljm| ofsnfk ug{ lj|mofTds l;k tyf zf/Ll/s j[l4 ljsf;
Pjd\ kl/kSstfsf] cfjZostf k5{ . o;sf nflu cfvF f, xft, v'6\6f, hf]gL,{ df;+ kz] L tyf :gfo'
k0| ffnLx¿sf] plrt ljsf; tyf cGt/;DaGw xg' k' 5{ . o;sf ;fy} zf/Ll/s ju] , rkntf / ;Gtn' gsf]
klg ljsf; cfjZos x'G5 . o;/L cfwf/0fb]lv hl6n ljm| osnfkx¿df dfgj z/L/sf cªu\ x¿ lardf
tfndn] Pjd\ lj|mofdf Ps¿ktf sfod u/L sfo{ ;DkGg ug{;Sg] IfdtfnfO{ ;dGjo elgG5 .

130 :jf:Yo tyf zf/Ll/s lzIff, sIff–!)

&=^ ;f/f+z

• v]n lj1fgn] dfgjLo z/L/sf] cg'zfl;t 9ª\uaf6 cWoog u/L vn] tyf v]nsb' ljm| ofsnfkaf6
s;/L :j:y /xg tyf v]n lj1tf (Sport Performance) ljsf; ug{ ;lsG5 egL v]n;uF
;DalGwt ;a} kIfsf] cWoog u5{ .

• v]n dgf]lj1fgn] JolStsf] vn] ;uF ;DalGwt Jojxf/sf] cWoog u/L v]ns'bdf bv] fk/]sf
;d:ofx¿nfO{ lg/fs/0f ug{ ljleGg kIfx¿sf] cWoog u5{ .

• dfgjsf] ;d:t zf/Ll/s sfo{x¿sf] Pjd\ zf/Ll/s oflGqs / hLj /;folgs sfox{ ¿sf]
ljZn]if0ffTds cWoognfO{ z/L/ ljm| of lj1fg (Physiology) elgG5 .

• v]n lrlsT;fn] v]nf8Lx¿nfO{ /f]u / rf]6k6s cflbaf6 arfpg lg/fw] fTds tyf pkrf/fTds
pkfox¿sf] 1fg lbO{ vn] f8Lx¿sf] vn] lj1tf / zf/Ll/s tGb?' :tLsf] ljsf; ug{ ;xofu] u5{ .

• dfgj z/L/sf /xs] f rfndf efu lng] ;Dk0" f{ hfg] Lx{ ¿ k0" f{ dfqfdf vD' rfpg, tGsfpg, 3'dfpg,
rnfpg / km}nfpg ;Sg] IfdtfnfO{ nrstf elgG5 .

• JolStn] an k|ofu] u/]/ ;DkGg ug'k{ g{] sfo{ nfdf] ;do;Dd nuftf/ ;dfg ult / b/df ;DkGg
ug{ ;Sg] IfdtfnfO{ ;xgzLntf elgG5 .

cEof;

!= tnsf k|Zgx¿sf] clt 5f6] f] pQ/ lbgx' f;] \ M

-s_ vn] dgf]lj1fgsf] cWoogaf6 lng ;Sg] Pp6f kmfObf nV] gx' f;] \ .
-v_ ;fgfltgf vn] ;uF ;DalGwt 3fp / rf]6k6ssf] pkrf/ ug]{ tyf cge' j k|bfg ug]{ v]n

lj1fgnfO{ s] elgG5 <
-u_ vn] dgfl] j1fgsf] ;?' cft slxnb] ]lv ePsf] xf] <
-3_ ;fdYo{ lgsfNg] ;q" nV] gx' f];\ .

@= tnsf k|Zgx¿sf] 5f6] f] pQ/ lbg'xf];\ M

-s_ v]n lrlsT;fsf] kl/ro;lxt o;sf] dxŒjsf] ;r" L agfpgx' f;] \ .
-v_ vn] lrlsT;fn] vn] f8Lx¿sf] v]n ;DaGwL lj1tf ljsf;df s;/L ;xofu] u5{ <

pbfx/0f;lxt pNn]v ug{'xf];\ .

:jf:Yo tyf zf/Ll/s lzIff, sIff–!) 131

-u_ PS;/;fOh lkmlhof]nfh] Lsf] kl/ro lbgx' f;] \ .
-3_ rkntf egs] f] s] xf] < JofVof ug'x{ f];\ .

-ª_ ;xgzLntf eg]sf] s] xf] < pbfx/0f;lxt JofVof ug{'xf;] \ .
#= tnsf kZ| gx¿sf] nfdf] pQ/ lbg'xf];\ M

-s_ vn] k|lt:kwfs{ f] ou' df vn] dgfl] j1fgsf] dxŒj emg a9]sf] 5 lsg < sf/0f lbgx' f];\ .
-v_ PS;/;fOh lkmlhof]nfh] LnfO{ vn] Ifq] df dxŒj lbg'sf sf/0fx¿ JofVof ug'{xf];\ .

kl/ofh] gf sfo{

tkfOsF{ f] 3/ / 5/l5ds] df ljleGg pd]/sf dflg;x¿n] ug{] b}lgs zf/Ll/s lj|mofsnfksf] hfgsf/L
lng'xf;] \ / zf/Ll/s lj|mofsnfk tyf zf/Ll/s tGb'?:tLlarsf ;DaGwsf af/d] f 5f6] f] k|ltj]bg tof/
kf/L sIffdf k|:tt' ug{x' f;] \ .

132 :jf:Yo tyf zf/Ll/s lzIff, sIff–!)

PsfO sjfh tyf zf/Ll/s Jofofd

* (Drill and Physical Training)

*=! sjfhsf] kl/ro (Introduction to Drill)

sdfG8/sf] cf1fcg';f/ af/Daf/ bfxf]¥ofO{ sg' } klg ;ª\s]tsf cfwf/df kª\lt jf tfFtLdf a;]/ ul/g]
;fdl" xs lj|mofsnfknfO{ sjfh elgG5 . sjfhdf sdfG8/sf] cfb]zdf cgz' fl;t ¿kdf zf/Ll/s
lj|mofsnfkx¿ ul/G5 . klxn] klxn] kj{ pT;jsf] a]nfdf kx| /L, ;]gf, :sfp6sf] afnaflnsfnfO{
cg'zfl;t 9ªu\ af6 z/L/sf] ;~rfng u/L sjfh u/fOGYof], t/ cfhefl] n sjfh ljleGg ;d"x tyf
ljBfnox¿df ;dt] cEof; ul/G5 . ljBfnox¿df kf| y{gf u/fpbF f / ljleGg ;ef ;df/fx] x¿df
dfr{kf;sf ¿kdf sjfh u/fpg] ul/G5 . sjfh ;dx" df ul/g] ePsfn] /dfOnf] x'gs' f ;fy} JolStsf]
zf/Ll/s jl[ 4df ;xofu] , ;fd"lxs ¿kdf tfn ldnfP/ sfd ug{] l;ksf] ljsf;, cg'zf;g, cf1fkfng,
;+ju] fTds kIfdf lgoGq0f, wo} {tf, ;xgzLntf, g]tT[ j ug{] h:tf u'0fsf] ljsf; xG' 5 . o;df JolStut
leGgtfsf] s'g} c;/ ub}{g . sjfhdf d'Vo lgb{]zg, cfb]z / lj|mof -Instruction/ InfO{rmation,
Command and Action_ tLgcf]6f aF'bfnfO{ Wofg lbg] ul/G5 . sg' sfod{ f s] ug,{] s;/L ug{] eGg]
hfgsf/L lbg' lgbz]{ g xf] . lgb]{zgkl5 ;dx" nfO{ ljm| ofsnfk ug{ ;ªs\ ]t jf dfl} vs cfbz] lbOG5 /
cGTodf lgb{]zg / cfbz] cg¿' k ;DalGwt kIfn] lj|mofsnfk ug]{ u5g{ \ . sdfG8/n] ljleGg lgb]z{ g
tyf cfbz] lbP/ ;dx" df ljleGg ljm| ofsnfk u/fpg ;S5g\ h'g lgDgfg';f/ 5g\ M

-s_ ;ts{ -Attention_

sjfhdf k|To]s lj|mofsnfk ;ts{ cj:yfaf6 g} ;'? ul/G5 . ;'?df b'j} v6' 6\ fsf]
s's'R{ rf s]xL kmf6]sf] / lardf kf}hfk6\l6 nueu #))–$)) ;Ddsf] sf]0f agfO{ V
cfsf/df /xg'k5{ . 3F'8f l;wf / 5ftL tgSs tlGsPsf] / bj' } xft sfFwaf6 l;wf
hLp;uF 6fl:;P/ e'ml08Psf], lrp8f] e'ms]sf], cfFvf l;wf %)) ld6/eGbf 6f9f;Dd
x]/]sf] / v's'nf] d'6\7L kfl/Psf] xg' 'k5{ .

-v_ uf]8fkmf6 -Stand at Ease_

uf]8fkmf6sf] cfb]z cfO;s]kl5 bfofF uf8] fnfO{ l:y/ /fvL afofF uf]8fnfO{ cufl8af6 3'8f lt3f| eGbf
dfly p7fO{ @%–#) ;=] ld= hlt 6f9f afofkF 6\l6 nu/] /flvG5 . xftnfO{ k5fl8 nlu b]a|] xftsf rf/
cf}nF f -a9' L cf}nF fafx]s_ dfly bfOg] xftsf rf/ cf}nF f /flvG5 . bfOg] xftsf rf/ cfF}nfnfO{ ba] x|] ftsf]
a9' Lcf}Fnfn] RoflkG5 / cGTodf bfofF xftsf] a9' L cfnF} f ;a}eGbf dfly /fvL cf}Fnfx¿nfO{ RoflkG5 .
o;f] ubf{ z/L/sf] ef/ b'j} uf8] fdfly a/fa/ afl8G5 / z/L/ a9L ;Gtn' g x'G5 .

:jf:Yo tyf zf/Ll/s lzIff, sIff–!) 133

-u_ uf]8f rfn -Mark Time_

uf8] f rfnsf] cfb]zkZrft\ ;ts{ cj:yfdf /x]sf] afofF uf8] fnfO{ cufl8af6 dfly
p7fO{ eO' df 6]lsG5 . afofF v6' 6\ fn] eO' df 6]ls;sk] l5 bfofuF f8] fnfO{ cufl8af6
dfly p7fO{ e'Odf 6]lsG5 kg' M bfofF uf]8f e'Odf /fv]kl5 afofF uf8] f prflnG5 of]
lj|mof uf8] f c8 eGg] cfb]z gcfpbf;Dd !,===@====, !====,@=====eg]/ uGtL jf 8d« sf]
tfndf ul/G5 . 6f]nL c8\sf] cfb]z lbbF f vn] f8Lx¿n] bfofF uf]8f prfns] f a]nfdf
lbgk' 5{ eg] rs] eGbf afofF uf]8f prfN5 / PseGbf bfofF / bO' e{ Gbf afofF uf8] f;uF
bfofF uf8] f ;ts{ cj:yfdf /fvL 6fn] L c8 ul/G5 .

-3_ cufl8 a9 -Forward March_

sg' } ;ef ;df/fx] df sfoj{ m| d ;?' ug{k' j" { ;Dk"0f{ ;xefuLx¿n]
cfcfgf] ;dx" df Ps¿ktfsf ;fy dfr{kf; k|bz{ g ug{] sfo{
sdfG8/n] 6fn] LnfO{ cufl8 a9fpg] cfb]z lbG5 . of] sfo{
;dx" df ul/g] x'Fbf 6f]nLsf ;a}sf] sjfhsf] tfn / sfo{ Pp6}
x'gk' 5{ . cufl8 a9sf] cfb]z cfpgf;fy Ps Ps u//] Ps;} fy
afofF uf8] fnfO{ To;kl5 bfofF uf8] fnfO{ cufl8 nlu clu a9g\ k' 5{ .

-ª_ l56f] lxF8 -Quick March_

;dx" cufl8 a9s] f a]nfdf l56f] lx8fpg of] cfb]z lbg] ul/G5 . o; ljm| ofsnfkdf afofF uf8] f /
bfofF xftnfO{ cufl8 a9fOG5 . To;kl5 bfofF uf8] f / afofF xftnfO{ cufl8 a9fOG5 . o; lj|mofdf
xftsf] sO' gf v'lDrPsf] x'g'xFb' g} / xft sfFwsf] l;wfcufl8 xg' 'k5{ / v6' \6fsf] klg 38' f v'Drg' xFb' }g
/ s's'R{ rfn] dfq 6S] g'k5{ .

134 :jf:Yo tyf zf/Ll/s lzIff, sIff–!)

-r_ bfofF gh/ -Eyes Right)

s'g} ;ef tyf ;df/fx] df sjfh ul/Psf] j|mddf cufl8 a9]sf] cj:yfdf d~rdf /xs] f cfdlGqt
cltlyx¿nfO{ ;Ddfg u/L ;nfdL lbgsf nflu k|of]u ul/G5 . olb cltly bfofF ePsf] cj:yfdf dfq
bfofF gh/sf] cfbz] lbOG5 . o;/L cfbz] lbOPsf] cj:yfdf 6fpsf]nfO{ bfofF lbzftkm{ df8] \b} bj' }
xftnfO{ cufl8k5fl8 dRrfpb} cufl8 a9\g'k5{ eg] 6f]nL gt] fn] b]a]| xft crn cj:yfdf z/L/;Fu
6f;F L /fVgk' 5{ / bfofF xftn] :ofn'6 ul/G5 . emG8f lnP/ lx8g\ ] vn] f8Ln] eg] emG8fnfO{ bfofF e'msfO{
6fpsf] bfofF df]8L cufl8 a9g\ k' 5{ .

-5_ afoF f gh/ (Eyes Left)

sjfh ul//xs] f jm| ddf cufl8 a9]sf] cj:yfdf ljzi] f cj:yfdf d~rdf /xs] f cfdlGqt cltlyx¿nfO{
;Ddfg u/L ;nfdL lbgsf nflu ko| f]u ul/G5 . olb cltly afofF ePsf] cj:yfdf dfq afofF gh/
gh/sf] cfb]z lbOG5 . o;/L cfb]z lbOPsf] cj:yfdf 6fpsf]nfO{ afofF lbzftk{m df]8b\ } b'j} xftnfO{
cufl8 k5fl8 dRrfpb} cufl8 a9g\ 'k5{ eg] 6fn] L gt] fn] b]a]| xft crn cj:yfdf z/L/;Fu 6f;F L
/fVg'k5{ . emG8f lnP/ lx8\g] v]nf8Ln] eg] emG8fnfO{ afofF em' sfO{ 6fpsf] afofF df]8L cufl8 a9g\ 'k5{ .

:jf:Yo tyf zf/Ll/s lzIff, sIff–!) 135

-h_ l;wf gh/ (Eyes Straight_

sjfhdf bfofF gh/ / afofF gh/ u/L cufl8 a9]sf] cj:yfdf dGrdf /x]sf cltlyx¿nfO{ ;nfdL
ul/;sk] l5 6fn] L g]tfn] ha l;wf gh/sf] cfbz] lbG5, To;kl5 6f]nLdf cfb]z lbPsf] :yfgaf6 jm| dz M
l;wf gh/ u//] cufl8 a9g\ 'k5{ . ha l;wf gh/sf] cfbz] cfp5 ta klxn]sf] cj:yfdf g} cufl8
a9b\ } hfgk' 5{ .

-em_ ;nfdL -Salute_

s'g} ljlzi6 JolSt jf ;d"xsf] ;Ddfgdf ;nfdL lbg] ul/G5 . ;nfdL ug'{ egs] f] cfk"meGbf dflyNnf]
>]0fLsf JolStnfO{ clejfbg ug{' xf] . o;afxs] k'/:sf/ / kd| f0f kq ux| 0f ug{] a]nfdf klg ;nfdLsf]
k|of]u ul/G5 . ;nfdL ubf{ Ps kfOnfcufl8 ;/]/ ;ts{ cj:yfdf /x]/ bj' } v'66\ fsf] s's'R{ rf p7fP/
bflxg] xftnfO{ lgwf/ 5p] df /fvL kfrF cf]6} cfF}nf 6fF l;Psf] cj:yfdf ;nfd ug'{k5{ .

-`_ 6f]nL c8 -Group Hault_

uf]8f rfnaf6 6f]nL c8df Nofpgsf nflu bfofF uf]8f p7]sf] an] fdf 6fn] L c8sf] cfb]z lbOG5 .
To;kl5 vn] fl8x¿n] bfFof uf]8fn] rs] -Check_ eg]/ hldgdf 6S] g] / ! / @ df jm| dz afoFf / bfofF
uf8] fn] 6s] ]/ c8\g] u5g{ \ . of] cEof; ;?' df cK7o\ f/f] nfu] klg cEof; ub{} uPkl5 dfq r]s !, @
eg]/ 6f]nL c8 ug{k' 5{ . cufl8 a9sf] cfbz] df cufl8 al9/xs] f] cj:yfdf klg ;f]xLcg'¿k ug{'k5{ .

-6_ bfofF kms{ -Right Turn)

sjfhdf bfofF kms{sf] cfb]z ;ts{ cj:yfdf u/fOG5 . 6fn] L gt] fsf] bfofF kms{ cfbz] kfO;sk] l5
bfofF uf]8fsf] ss' '{Rrf / afofF uf]8fsf] kGhf ()) sf0] fdf bfofFlt/ 3'dfO{ k5fl8sf] afofF uf]8f bfofF
uf]8fdf NofP/ hf]8g\ ] ul/G5 .

Count Two Count One Start

136 :jf:Yo tyf zf/Ll/s lzIff, sIff–!)

-7_ afFof kms{ (Left Turn_

sjfhdf afofF kms{sf] cfb]z ;ts{ cj:yfdf u/fOG5 . bfofF kms{sf] l7s pN6f] afofF kms{ ul/G5 .
6fn] L g]tfsf] afofF kms{ cfb]z kfO;sk] l5 afofF uf8] fsf] s's{'Rrf / bfofF uf]8fsf] kGhf ()) sf]0fdf
afoflF t/ 3'dfO k5fl8sf] bfofF uf]8f afofF uf]8fdf NofP/ hf]8g\ ] ul/G5 .

-8_ ltt/ljt/ -Fall Out_

sjfh u/fO/{ xbF f sdfG8/n] sx] L ;dosf nflu lj>fd lbg ltt/ljt/ u/fOG5 . ltt/ljt/ u/fpb}df
v]n ;lsPsf] eg] x'Fb}g . sl] x ;dokZrft\ k'gM sjfh ;~rfng x'G5 . ltt/ljt/ u/fpbf sdfG8/n]
;ts{ cj:yfdf /xs] f 6fn] LnfO{ ltt/ljt/sf] cfb]z lbPkl5 6fn] L Ps;fy bfofF kms{b} Ps kfOnf bfofF
;/]/ sx] L kfOnfcufl8 ;fb{} cf/fd ug{] 7fplF t/ hfG5g\ .

-9_ 5'66\ L -Dismiss_

sjfhsf] clGtd r/0f 5'6\6L xf] . sdfG8/n] 56' 6\ Lsf] cfb]z lbPkl5 dfq sjfh vn] ;lsPsf]
cfk} rfl/s 3fi] f0ff x'G5 . 6f]nL ;ts{ cj:yfdf /x]sf a]nfdf ha sdfG8/n] 5'66\ Lsf] cfb]z lbG5
6fn] L Ps;fy bfofF kms5F{ / Ps kfOnfcufl8 ;/]/ ;nfd ul/;sk] l5 cfgf] kª\lt lauf/L cfgf]
uGtJolt/ nfU5 .

-0f_ k/' :sf/ tyf kd| f0fkq lng] tl/sf -Technique of Receiving Rewards and

Certificate_

ljBfno txdf tyf ljleGg ;ef ;df/fx] df v]nsb' tyf ;f:+ sl[ ts sfoj{ m| dsf] kl| tofl] utfdf k|yd,
låtLo / tt[ Lo jf ;fGTjgf :yfg xfl;n u/]afkt\ ljBfyL{ tyf v]nfl8x¿nfO{ k/' :sf/ kb| fg ug]{

:jf:Yo tyf zf/Ll/s lzIff, sIff–!) 137

ul/G5 . o:tf] cj:yfdf k/' :sf/ tyf k|df0f kq ;Eo tl/sfn] u|x0f ug{ l;sd] f ;Eotfsf] kl/ro
lbg / sfoj{ m| dsf] ul/df a9fpg ;lsG5 . o:tf] cj:yfdf ha k'/:sf/ lng afn] fOG5 cfgf] 7fpaF f6
p7]/ uO{ dGrdf a;]sf k|d'v cltlynfO{ ;nfdL u/L clejfbg ug{'k5{ . To;kl5 sx] L e'ms]/ bj' x} ft
k}mnfP/ k/' :sf/ tyf k|df0fkq ux| 0f ugk{' 5{ . k/' :sf/ lnO;s]kl5 k'gM k|dv' cltlynfO{ e'ms/]
;nfdL÷gd:sf/ u/L afofF uf]8f Ps kfOnfk5fl8 x6fO bfofF uf8] f hf] 8\g] / k/" f kms{sf] cfj:yfaf6
bz{stkm{ kmsL{ ;an} fO{ clejfbg u/L cfgf] :yfgdf kmsg{ 'k5{ .

*=@ zf/Ll/s Jofofdsf] kl/ro (Introduction to Physical Training)

Zf/L/ tGb?' :t /fVg z/L/sf ;Dk"0f{ cªu\ x¿ ;~rfng u/L ul/g] lj|mofsnfknfO{ zf/Ll/s Jofofd
elgG5 . zf/Ll/s Jofofddf dV' otof z/L/sf ljleGg efudf ePsf hfg] L{x¿ tyf df+;k]zLx¿nfO{
tGsfP/ jf rnfP/ zf/Ll/s lj|mofsnfkx¿ ul/G5 . zf/Ll/s Jofofdsf] dfWofdaf6 z/L/nfO{
km" lt{nf,] ;'Gb/, :j:y tyf tGb?' :t /fVg ;lsG5 . zf/Ll/s Jofofd ljBfnoafxs] k|x/L tyf ;}lgs
;]jfdf a9L k|ofu] ul/GYof] . h;n] ;l} gsx¿nfO{ o4' df s7f]/ hLjgsf nflu tof/ kfl/GYof] .
To;n} ] zf/Ll/s JofofdnfO{ ;g] fsf] ljm| of;uF ;DalGwt u//] dfq x]l/GYof,] t/ cfhef]ln of] ;fdfGo
hghLjgsf] ;fy} ljBfnox¿sf] klg Ps lgoldt ljm| ofsf ¿kdf k|ofu] xg' yfln;ss] f] 5 . o;n]
df;+ kz] LnfO{ alnof,] nrsbf/ tyf :j:y agfp5F . z/L/sf leGg leGg cª\usf] ljsf; ugs{ f nflu
k|Tos] Jofofdsf sfo{x¿ *, !^ jf #@ sf] u0fgfdf cGTo ul/G5 .

*=# sjfh / zf/Ll/s Jofofdsf] dxŒj (Importance of Drill and Physical

Training)

• df;+ kz] L alnof,] ul7nf] / dha't agfpF5 .
• nfdf] ;do;Dd c6'6 ¿kdf sfd ug{] Ifdtf a9fp5F .
• z/L/df :k"mlt{, rkntf / ansf] jl[ 4 u5{ .
• /StgnL / d'6'sf] df+;k]zLsf] cfsf/ a9fp5F .
• efs] tyf lgGb|f nufp5F .
• z/L/df /f]u kl| t/fw] Ifdtfdf clejl[ 4 u5{ .
• Odfgbf/, cgz' f;g, g]tT[ j, ;fd"lxs efjgf / ;xof]u cflb u0' fsf] ljsf; u5{ .
• sjfhdf cfbz] kfngf ul/g] ePsfn] cfkm" eGbf 7n' fnfO{ cfb/ ug]{ afgLsf] ljsf; xG' 5 .
• ;dx" df cEof; ug]{ / Ps¿ktf kb| z{ g ug]{ afgLsf] ljsf; xG' 5 .

138 :jf:Yo tyf zf/Ll/s lzIff, sIff–!)

*=$ kf7o\ jm| d ljsf; sG] b|n] tof/ kf/s] f] & b]lv !@ 6]an g= ;Ddsf zf/Ll/s Jofofdx¿

kL=6L= tflnsf g= ! b]lv ^ ;Dd sIff gf}df cWoog ul/;ss] fn] oxfF kL=6L= g= & bl] v cWoog
ul/G5 .

kL=6L= tflnsf g= & 5ftL / sDd/sf] Jofofd

;'?sf] cj:yfdf 8d« jf dfbnsf] ko| f]u u/L Jofofd ubf{ z/L/sf] cj:yf clGtdsf]
8«d jf dfbnsf] cj:yfdf 8d« jf
k|ofu] dfbnsf] k|of]u

uf8] f km6o\ fP/ b'j} lk6L nuftf/ uGtLsf cfwf/df x'g] ePsfn] uGtL ! b]lv ;ts{ cj:yfdf
xft aundf /fVg] !^ ;Ddsf] tfndf Ps Ps 8«d ahfpg] ug'{k5{ eg] !% Nofpgsf nflu
cfF} k6sdf bO' { k6s 9j\ fª 9j\ fª ahfO{ lk6L ;ss] f] yk Ps tfn 8d«
;ªs\ t] lbg] / cGo an] fdf zf/Ll/s rfnadf]lhd 8«d ahfpg' k5{ .

jf dfbnsf] tfn ldnfpgk' 5{ . o;/L lk6L ubf{ uGtL

!,@,#,$ df v'66\ f grnfO{ b'j} xftnfO{ afofF bfofF kml] /

afofF bfofF a6f/]/ uGtL % df b'j} xftnfO{ afofF 5]plt/

tGsfpg] . uGtL ^ df bfoflF t/ Nofpg] km]l/ uGtL &

df afofF 5]plt/ tGsfpg] / uGtL * df xft aundf

/fVg] . o;/L bfoftF k{m klg u/]/ uGtL !^ df afofF

v'66\ fnfO{ bfoftF km{ NofP/ /f]Sg] .

kL=6L= tflnsf g= * sd' / 3fF6Lsf] Jofofd clGtdsf]
cj:yfdf 8d«
;'?sf] cj:yfdf 8d« jf dfbnsf] ko| f]u u/L Jofofd ubf{ z/L/sf] cj:yf jf dfbnsf]
8«d jf k|of]u
dfbnsf] k|ofu]

:jf:Yo tyf zf/Ll/s lzIff, sIff–!) 139

bj' } xft lk6L g= & s} cj:yfaf6 uGtL ! b]lv !^ ;Ddsf] tfndf Ps ;ts{
cj:yfdf
aundf /fvL Ps 8«d ahfpg] ugk{' 5{ eg] !% cf}F k6sdf bO' { k6s 9j\ fª pleg]

;ts{ cj:yfdf 9j\ fª ahfO{ lk6L ;ss] f] ;ªs\ ]t lbg] / cGo a]nfdf zf/Ll/s

pleg] rfnadf]lhd 8«d jf dfbnsf] tfn ldnfpg'k5{ . uGtL ! df

b'j} xftnfO{ sd' df /fvL afofF uf8] f afofFlt/ km66\ fpg] . uGtL

@ df bj' } xft l;wfdfly nu]/ kGhfsf] ann] pleg] / uGtL

$ df b'j} xft aundf /fvL ;ts{ cj:yfdf pleg] . uGtL %

df bfofF uf]8f bfoftF km{ km6\6fo/ uGtL @, # / $ df h:t} u/L

uGtL !^ ;Dd ug{] .

kL=6L= tflnsf g= ( 5ftLsf] Jofofd

;'?sf] cj:yfdf 8d« jf dfbnsf] k|ofu] u/L Jofofd ubf{ z/L/sf] cj:yf clGtdsf]

8d« jf cj:yfdf 8d«

dfbnsf] k|ofu] jf dfbnsf]

ko| fu]

b'j} xft !, @ / # df rfF8f] uGtL $ df l9nf] %, ^ / & df l56f] tfn bj' } xft

aundf /fvL / * df l9nf] ub{} 8d« tyf dfbn ahfO uGtL Psdf ;?' sf] b'j} aundf

;ts{ cj:yfdf xft afofF bfofF uf]8f aflx/k6l\ 6 tn nu]/ em' Sg] . uGtL @ ;Dd /fvL ;ts{

pleg] b'j} xft uf8] f afofFaf6 ufn] fOdf em' sfpg] . # / $ df kg' M ug]{ cj:yfdf

/ % / ^ df To;/L g} z/L/ 3'dfpg] / & / * df To;/L g} pleg]

@ k6s u/L ;ts{ x'g] / uGtL !% ;Dd b]xf¥] ofpg] / !^ df

;ts{ eO{ pleg] .

140 :jf:Yo tyf zf/Ll/s lzIff, sIff–!)

kL=6L= tflnsf g=!) z/L/nfO{ 3d' fpg] Jofofd

;'?sf] cj:yfdf 8«d jf dfbnsf] k|ofu] u/L Jofofd ubf{ z/L/sf] cj:yf clGtdsf]
8d« jf dfbnsf] cj:yfdf 8«d jf
k|ofu] dfbnsf] ko| fu]

@) ;]ld hlt ;dx" sf] ultcg';f/ 8«d tyf dfbn ahfpFb} uGtL ! df @) ;l] d hlt
v'66\ f km66\ fP/ afofF uf]8f vf]nL b'j} xft afofF uf8] flt/ nu]/ ! df v'6\6f b'j} xft
bj' } xftnfO{ bfofF afofFlt/ em' Sg] / @ df clndfly nu/] kg' M em' sfpg] / #, aundf /fvL
bp] lt/ t;] |f] kf/]/ $ uGtLdf lj:tf/} dfly p7\b} b'j} xftk5fl8 nlu pQfgf] ;ts{ cj:yfdf
pleg] . kg]{ / bO' { k6s k5fl8 e'mSg] . uGtL % / ^ df To;/L pleg]
g} bO' { k6s bfofF uf8] flt/ em' sL ;ft / cf7df xft / 6fpsf]
pQfgf] kf//] k5fl8 bO' { k6s xNn/] em' Sg] of] sfo{ !%
k6s;Dd u/k] l5 !^ df bj' } xft aundf /fvL pleg] .

kL=6L= tflnsf g=!! b'j} v'66\ fn] plkm| g] Jofofd

;?' sf] cj:yfdf 8«d jf dfbnsf] ko| f]u u/L Jofofd ubf{ z/L/sf] cj:yf clGtdsf]
8«d jf dfbnsf] cj:yfdf 8«d jf
k|ofu] dfbnsf] k|of]u

b'j} xft aundf lk6Lcg';f/ l56f] tfn lbg'kg{] ePsfn] c¿ lk6LdfeGbf bj' } xftnfO{
/fvL ;ts{ l56f] t/ nuftf/ !^ uGtL;Dd 8d« tyf dfbn ahfpg] . k]6lg/ jm| ;
cj:yfdf pleg] uGtL !, @, # / $ df bj' } v6' \6fn] xft aundf /fvL u/fO v'66\ f
xNsf;Fu rf/ k6s pkm| g] / % df bj' } xftuf]8f pk]m| / hf]8g\ ] hf]8/] pleg] .
/ & df pk]|m/ vf]Ng] / * df pk|m] / hf8] \g] o;/L ub{} uGtL
!^ df ;ts{ cj:yfdf pleg'k5{ .

:jf:Yo tyf zf/Ll/s lzIff, sIff–!) 141

kL=6L= tflnsf g=!@ sn' 8fpg ug]{ Jofofd

;'?sf] cj:yfdf 8«d jf dfbnsf] k|ofu] u/L Jofofd ubf{ z/L/sf] cj:yf clGtdsf] cj:yfdf

8«d jf dfbnsf] 8«d jf dfbnsf]

ko| f]u ko| f]u

bj' } xftnfO{ k]6lg/ lk6Lcg;' f/ l56f] tfn lbgk' g]{ ePsfn] c¿ lk6LdfeGbf b'j} xft aundf
j|m; u/fO v'6\6f l56f] t/ nuftf/ !^ ulGt;Dd 8«d tyf dfbn ahfpg] . /fvL ;ts{
hf8] ]/ pleg] of] uGtL ! df clnslt 38' f v'DrfP/ j|m; ul/Psf xft klg cj:yfdf pleg].
cj:yfdf 8«d v'66\ fsf] ;f/df tnaf6 bfofaF fofF kmn} fO{ kGhfn] 6s] ]/ l;wf yk Ps tfn 8d«
ahfpg cfjZos pleg] . uGtL @ df bfofFafofF km}nfPsf xftx¿nfO{ cufl8 ahfpg'k5{ .
5}g . nlu jm| ; agfpg] / ss' {R' rfn] 6s] /] pleg] . of] sfo{

nuftf/ uGtL !^ ;Dd ug{] .

cEof;

tnsf k|Zgx¿sf] pQ/ lbg'xf;] \ M

!= lk=6L= (P.T.) sf] k/" f gfd s] xf] <
@= zf/Ll/s Jofofd eg]sf] s] xf] <
#= v]nf8LnfO{ zf/Ll/s lj|mof ug'c{ ufl8 sg' ;ª\u7gdf /fv/] lgb]z{ g lbOG5 <
$= lk=6L (P.T.) / sjfh (Drill) df vn] f8LnfO{ kmfOn (File) df s;/L /flvG5 <
%= sjfh eg]sf] s] xf] <
^= lk=6L= (P.T.) / sjfh (Drill) ;'? ubf{ s'g cfbz] lbOG5 <
&= Pp6f v]nf8Lsf] k5fl8 csf{] vn] f8L pleb} hfg] ;ª\u7gnfO{ s] elgG5 <
*= Pp6f vn] f8Lsf] bfofFafofF c¿ v]nf8L /fVg] ;ªu\ 7gnfO{ s] elgG5 <

142 :jf:Yo tyf zf/Ll/s lzIff, sIff–!)

(= cufl8 ldn (Cover Up) cfbz] lbPkl5 ;aeGbf cufl8sf] vn] f8L s'g cj:yfdf /xg' kb5{ <
!)= lk=6L= (P.T.) / sjfh (Drill) a9L sxfF ko| f]u xG' 5 <
!!= sjfhdf ;nfdL s;nfO{ lbOG5 <
!@= l56f] lxF8 -Quick March_ s'g an] f cfb]z ul/G5 <

!#= bfofF gh/ -Eyes Right) cfbz] sxfF sltan] f lbOG5 <
!$= afofF gh/ -Eyes Left) cfb]z sxfF sltan] f lbOG5 <

!%= uf8] f rfn (March Time/Up) sf] cfbz] lbgf;fy s] ugk{' 5{ <

kl/ofh] gf sfo{

tkfO{F / tkfOFs{ f] 3/sf ;b:on] sg' ;dodf s] s:tf] Jofofd / cf/fd ug'x{ G' 5 < To;sf] ;"rL agfO{
sIffsf]7fdf 5nkmn ug{x' f];\ .

:jf:Yo tyf zf/Ll/s lzIff, sIff–!) 143

PsfO Pyn]l6S;

( (Athletics)

(=! kl/ro

dflg;sf lx8F \g], bf}8g], pk|mg] tyf ofFSg] lj|mofsnfk k|fs[lts sfo{ xg' \ . dflg; hGd]kl5 lx8F g\ ,]
bf}8g], pkm| g] ljm| ofsnfk eO{ g} /xG5g\ t/ lglZrt 7fp,F kl/lw, ;do cflbdf lglZrt lgodleq /xL
lx8F g\ ,] bf}8g,] pkm| g] tyf ofFSg] lj|mofsnfknfO{ Pyn]l6S; elgG5 . Pynl] 6S;nfO{ csf{] zAbdf 6«ofs
PG8 lkmN8 (Track and Field) sf vn] x¿ klg elgG5 . Pyn]l6S;nfO{ ;a} v]nsf] cfwf/ elgG5 .
6o« fs (Track) eGgfn] bf8} g] bf}8ky / lkmN8 eGgfn] v]Ng] d}bfg eGg] a'lemG5 . o;sf] ;?' cft
lu|;af6 ul/Psf] eP tfklg lj:tf/} o;sf] k|efj cGo d'n'sx¿df klg kb}{ uof] .

kl/0ffd:j¿k ;g\ !*(^ df ePsf] k|yd cf]nlDks v]naf6 g} Pyn]l6S;nfO{ cf]nlDks v]ndf
;dfjz] ul/of] . To;kl5 kT| os] rf/ rf/ jif{df x'g] cf]nlDks v]ndf Pyn]l6S; OeG] 6 (event) x¿
clgjfo{ ¿kdf ;dfj]z xbF' } cfO/x]sf 5g\ . cGt/fl{ i6o« :t/df o; v]nnfO{ O;fkj" { &&^ bl] v ;'?
ul/Psf] eP tfklg ;g\ !(!@ df cfP/ dfq cGt/f{li6o« Pd]Roc' / Pynl] 6S; km8] /;] g (International
Ameteur Athletics Federation) sf] :yfkgf eof] .

g]kfndf Pyn]l6S;sf] cgf}krfl/s ljsf; ljleGg zfxjz+ Lo /fhfx¿sf] kfnfb]lv g} ePsf] kfp5F f} hxfF
bf}8/] /fhf x'g], 9'ª\uf ofFSg,] 5n] f] ofFSg], pk|mg] ljm| ofsnfk xG' y] t/ o;sf] cfk} rfl/s ljsf;sf]
yfngL eg] ;g\ !(%! df g]kfn Pyn]l6S; ;ª3\ sf] :yfkgfkl5 dfq eof] . ;g\ !(%! df g} g]kfnsf]
k|ltlglwTj ub}{ ef/tsf] /fhwfgL gofF lbNnLdf cfof]hgf ePsf] k|yd Pl;ofnL vn] s'b kl| tof]lutfdf
Pyn]l6S;sf vn] f8L ;dfjz] u/fP/ gk] fnn] cGt/f{li6«o :t/df v]ns'bsf] If]qdf kfOnf /fvs] f] lyof] .

144 :jf:Yo tyf zf/Ll/s lzIff, sIff–!)

(=@ Pyn]l6S;sf ks| f/x¿ (Types of Athletics)

Pynl] 6S;cGtu{t ljleGg v]nx¿ ;dfj]z x'g] u5g{ \ hg' lgDgfg;' f/ 5g\ M–

!= bf}8 (Running)
@= pk|mfO (Jumping)
#= ofsF fO (Throwing)

(=@=! bf8} (Running)

lglZrt 7fpFdf hlt;Sof] sd ;dodf lgwf{l/t 7fp;F Dd kU' g'nfO{ bf8} elgG5 . bf8} sf ljleGg
k|ltof]lutfx¿ xg' ] u5{g,\ hg' lgDgfg';f/ 5g \ M

-s_ 5f6] f] b'/Lsf] bf}8 (Short Distance Race)
-v_ dWod b'/Lsf] bf}8 (Middle Distance Race)
-u_ nfdf] b/' Lsf] bf8} (Long Distance Race)
-3_ afwf bf8} (Hurdle Race)
-ª_ l/n] bf8} (Relay Race)
-r_ l:6kn r]h (Steeple Chase)
oL dWo] oxfF nfdf] bf}8 / l/n] bf8} sf af/d] f JofVof ul/G5 .

(=@=! nfdf] b/' Lsf] bf}8 (Long Distance Race)

o; lsl;dsf bf8} df #))) ld=, %))) ld= !),))) ld= tyf
Dof/fy'g bf}8 -$@=!(% ls=ld=_ nfdf] b'/Lsf bf}8 kl| t:kwf{df
/fVg] ul/G5 . o; ks| f/sf bf}8df ulteGbf klg ;xgzlStsf]
a9L cfjZostf k5{ . o:tf k|ltof]lutfdf ;kmntf kf| lKtsf nflu
lg/Gt/ cEof;sf] cfjZostf k5{ . vn] f8Ln] ;Dk0" f{ cjlwe/ cfgf]
ultnfO{ lgoGq0f u/L clGtd;Dd hf/L /fVg ;Sgk' 5{ . nfdf] b/' Lsf]
bf8} sf nflu Wofg lbg'kg{] s'/fx¿ o; ks| f/ 5g\ M

– wfjsn] bf8} ;'? ug{' cufl8 /fd|/L lhp ttfpgk' 5 { .
– dfgl;s tyf zf/Ll/s ¿kn] kml' t{nf] xg' 'k5 { .
– v]nf8L cfTdljZjf;L, zlStjfg,\ ;xgzlSt ePsf] x'g'k5{ .

:jf:Yo tyf zf/Ll/s lzIff, sIff–!) 145

– vn] f8Ln] ;?' df g} tLj| ult lng'xF'b}g .
– v6' 6\ fsf] rfn nfdf] tyf Ps ¿ktfdf rNg'k5 { .
– bf}8 ;lsgf ;fy a:g' xF'b}g .

bf}8sf lgodx¿ (Rules of Running)

– bf8} k|f/De xg' e' Gbf klxn] kf| /De /]vfeGbf # ld6/k5fl8 pleg'k5 { .
– cg of/] dfs{ (On your mark) sf] cfbz] cfpgf ;fy k|f/De /]vfdf z/L/nfO{ cufl8

em'sfO /]vf g5fO] sg /xgk' 5 { .
– u]6 ;]6 (Get set) sf] cfb]z kfpgf;fy 9f8nfO{ dfly p7fpg'k5 { .
– uf] (Go) sf] cfb]z kfpgf;fy bug' k'{ 5{ / cfjfh gcfpFb} /]vf 5f8] ]df Tof] bf}8 /2 xG' 5

/ kg' M ;'?cft ul/G5 .

– o;/L bf}8 kf| /De ubf{ Pp6} JolStn] bO' { rf6] L;Dd cfjfh gcfpbF } /v] f 5f]8d] f Tof] vn] f8L
k|lt:kwf{af6 aflxl/G5 .

– uf/] ]6f]df Ps kmGsf gnfu;] Dd cfgf] uf]/6] f] 5f]8g\ kfpbF g}  .
– bf}8sf j|mddf s;n} fO{ 3r]6g\ jf afwf pTkGg ug{ kfObg}  .
– wfjssf] ;Dk"0f{ z/L/n] clGtd /]vf kf/ u/]kl5 dfq Tof] b'/L kf/ u/]sf] dflgG5 .
– lgwf{l/t b'/L lgoda4 9ªu\ af6 sd ;dodf kf/ ug{] wfjs ljhoL xG' 5 .

(=@=@ l/n] bf}8 (Relay Race)

bf}8sf ljleGg kl| tof]lutfdWo] l/n] bf}8 dfq Ps ;fdl" xs bf8} xf,] h;df k|Tos] ;d"xsf $–$ hgf

vn] f8L /fv]/ v]nfOg] ul/G5 . ;fdfGotof $ × !)) ld= / $ × $)) ld= sf l/n] bf8} sf

kl| t:kwf{x¿ ug{] u/]sf] kfOG5 .
k|Tos] ;d"xsf klxnf] wfjs;uF Aof6g (Baton) /x]sf] xG' 5 . cfgf] b/' L kf/ u/k] l5 pSt Aof6g
bf];f| ] wfjsnfO{ kf; ug{] ul/G5 . o;}u/L bf;] |fa] f6 t;] f| ] / t];|f]af6 rf}yf]nfO{ lbO;s]/ pSt wfjsn]
lgwfl{ /t b/' L kf/ ul/;s]kl5 v]n ;lsG5 . o;/L h'g ;dx" n] lgwf{l/t b'/L l56f] kf/ u5{ pxL ;dx"
ljhoL xG' 5 . l/n] bf8} df Aof6g (Baton) kl/jtg{ ubf{ ljzi] f Wofg lbg'k5{ . Aof6g x:tfGt/0f
Ifq] df xftdf ePsf] Aof6gnfO{ csf{] wfjsnfO{ lbO;s]kl5 Aof6g lbg] vn] f8L bf}8 kyaflx/ lg:sG5
eg] lng]n] cfgf] b'/L kf/ u5 { .

146 :jf:Yo tyf zf/Ll/s lzIff, sIff–!)

l/n] bf8} sf nflu sx] L dxŒjk"0f{ ;'emfjx¿

– v]nf8Ln] bf}8g' cufl8 /fd|/L lhp
ttfpgk' 5 { .

– $× !)) dL l/n] bf}8df @) ld6/ Aof6g

x:tfGt/0f Ifq] x'g] u5{ h;df v]nf8Ln]
pSt Ifq] leq ;Gtl' nt 9ª\uaf6 Aof6g
;dfTgk' 5{ .

– Aof6g x:tfGt/0f ug{] tl/sf /fd|/L cEof;
ug{k' 5 { .

– Aof6g ckl:jk ljlw (Upsweap Technique) h;df Aof6gnfO{ dflylt/ ws]n]/
/flvG5 / bfl} 8/xs] f] vn] f8Ln] tnk6\l6 ;dfT5 / Aof6g lngk' g]{ v]nf8Ln] xTs]nf v'nf
/fVb5 . h;df rf/ cf}Fnf Psflt/ / a9' L cfn}+ f Psflt/ xG' 5 / ToxL laraf6 ;dflt
bug' '{ k5{ eg] 8fpgl:jk ljlw (Downsweap Technique) df xTsn] f dfly kmsfP{ sf]
xG' 5 / bug' ]{ v]nf8Ln] ToxL /flvlbG5 .

:jf:Yo tyf zf/Ll/s lzIff, sIff–!) 147

– c¿ bf8} x¿df h:t} -klxnf] bu'g]{ ;ªs\ ]t_
Firj|m Running Signal Psfu|sf ;fy
;'Gg'k5 { .

– bu'bf{ z/L/sf] ems' fj !)) ld= bf8} df h:t}
xg' 'k5 { .

l/n] bf}8fdf Ps lsl;dsf] 8G8Lsf] k|of]u ul/G5
h;nfO{ Aof6g (Baton) elgG5 . h;sf] gfk lgDg
cg';f/ x'G5 .

Aof6gsf] nDafO (Length of baton) #) ;=] ld=
Aof6gsf] kl/lw (Circumference of baton) !@ ;]=ld=
Aof6gsf] tfn} (Weight of Baton) %) u|fd

l/n] bf8} sf lgodx¿ (Rules of Relay Race)

-s_ kT| os] wfjsn] r]:6 gDa/ (Chest Number) nufpgk' 5{ .
-v_ bf}8 ;'? xg' e' Gbf cufl8 ;a} vn] f8L bf8} sf nflu tof/ eO{ cufl8sf] vn] f8Ln] Aof6g lnO{

a:gk' 5 { .
-u_ uf] (Go) sf] cfb]z cufj} ;?' cft /v] f 5'g jf gf£g kfOFbg}  .
-3_ Aof6g lbg] jm| ddf olb Aof6g v;d] f h;n] v;fn]sf] xf] pxL v]nf8Ln] l6Kgk' 5 { .
-ª_ ;?' cft /v] f k5fl8 @) ld= sf] b'/L xG' 5 h;nfO{ !).!) ld= sf] b'O{ efudf afFl8Psf] xG' 5

h'g kl5Nnf] !) ld= j]u j[l4 If]q / cluNnf] !) ld= Aof6g x:tfGt/0f Ifq] xG' 5 . ha klxnf]
vn] f8L bu'/]/ cfp5F ta bf;] f| ] vn] f8L kl5Nnf] !) ld= j]u j[l4 / cluNnf] !) ld= df Aof6g
;dft]/ bug' {] u5{ h;nfO{ 6]s cfe] / hfg] (Take over zone) klg elgG5 .
-r_ bf}8sf jm| ddf s;n} ] s;n} fO{ afwf k¥' ofpg kfObF g}  .

-5_ $ × !)) ld= sf] l/n] bf}8df uf/] 6] f] kl/jtg{ ug{ kfOFbg} eg] $ × $)) ld=bf}8df eg] klxnf]

wfjs cfg} uf/] ]6f] / afFsL wfjsx¿ h'g;s' } uf/] 6] fa] f6 klg bu'g{ kfpF5 .

-h_ $ × $)) ld= sf] l/n] bf}8df olb s;n} ] s;n} fO{ pl5Gg k/d] f bfoflF t/af6 dfq pl5Gg'k5{ .

148 :jf:Yo tyf zf/Ll/s lzIff, sIff–!)

(=@=@ pk|mfO (Jumping)

hlt;Sbf] nfdf] jf cUnf] b/' L pk|mL ;kmntf;fy kf/ ug]{ vn] nfO{ pkm| fO (Jumping) elgG5 . pkm| fO
(Jumping) nfO{ d'Vo rf/ k|sf/df ljefhg ul/G5 .

-s_ cUnf] pkm| fO (High Jump)
-v_ nfdf] pkm| fO (Long Jump)
-u_ lqkn pkm| fO (Tripple Jump)
-3_ kfn] eN6 (Pole vault)
t/ xfdf| ] kf7o\ j|mdn] lqkn pk|mfO (Tripple Jump) / cUnf] pk|mfO (High Jump) nfO{ dfq lgwf/{ 0f
u/s] f] 5, h;sf] JofVof tn k:| tt' ul/Psf] 5 M

-s_ lqkn pk|mfO (Tripple Jump)

lqknhDk klg nª\uhDk h:t} cjt/0f Ifq] df hlt;Sof] 6f9f plk|mG5 t/ o;df 6]sckm af]8b{ ]lv tLg
:6k] (Step) df hDk ul/G5, h;nfO{ xk :6k] hDk (Hop-Step-Jump) klg elgG5 . o;df 6]s ckm
af]8{ (Take off board) af6 hg' v6' \6fn] 6]s ckm lnG5 ToxL v6' 6\ fn] xk lng] u5{ / ljk/Lt v6' 6\ fn]
kfOnf lnO{ xfjfdf p8]/ hlt;Sof] 6f9f uOG5, h;nfO{ hDk (Jump) elgG5 . o;df kl| t:kwLn{ ]
klxn] xk (Hop) To;kl5 :6k] (Step)/ cGTodf hDk (Jump) ug]{ u5{ .

lqkn pk|mfO (Tripple Jump) df xk :6k] hDk (Hop-Step-Jump) sf] lj|mofTds sfo{ ldNg'kg{]
xG' 5, tadfq v]nf8L 6f9f kU' b5 .

:jf:Yo tyf zf/Ll/s lzIff, sIff–!) 149