Saptatha Tamil Book

Rfk; 2018-46 Mk; kyu; ,jo;-1 kw;Wk; 2 tJ ,jo;

tha;r; Rfhjhuk; kw;Wk;
nghJr; Rfhjhuj;jpw;fhd

MNuhf;fpakhd
czT Kiwfs;

 Kiwahd tha;r; Rfhjhuj;ij xU ehSf;F ruhrupahf 6
Ngzpr; nry;tjw;F Nj.fuz;b rPdpiaNa gad;gLj;j
kuf;fwp>goq;fs;>fy;rpak; Ntz;Lk;. ,J rPdp Nru;f;fg;gl;l
kw;Wk; Gujk; $ba czT vy;yh czTfisAk;
(jhdpak;>kPd;>fUthL>Nfhop cs;slf;fpajhFk;.
,iwr;rp> Kl;il> nfhOg;Gf;
Fiwe;j ,iwr;rp> ghw;fl;b> ghy;>  cjhuzk;: Nff;> gp];fl;> ,dpg;Gr;
japu; kw;Wk; fPiu tiffs;) RitAila ghdtiffs;
Nghd;wtw;iw cztpy; Nru;j;Jf;
nfhs;sy;.  KbAkhd tiu Jupj
czTfSf;F (Fast Food)
 rPdpiaf; Fiwe;jstpy; gjpyhf ,aw;if czTfis
cztpy; Nru;j;Jf;nfhs;sy;> cl;nfhs;Sq;fs;.
rhjhuz taJ te;j xUtu;

50

2018-46 Mk; kyu; ,jo;-1 kw;Wk; 2 tJ ,jo; Rfk;

 gpujhd czT ,Uf;Fk; gf;BupahthdJ
NtisfSf;fpilNa Njitaw;w xl;lf;$ba czTfspypUe;J
rpw;Wz;bfs; cl;nfhs;tij jPq;F tpistpf;ff; $ba
jtpu;f;fTk;. xU ehisf;F mkpynkhd;iwr; Ruf;fpwJ. ,e;j
rpw;Wz;b cz;Zk; msit mkpykhdJ gy; ,ioaq;fisr;
2 f;Fs; kl;Lg;gLj;jpf; rpijf;Fk;.
nfhs;Sq;fs;.
 cq;fspd; jhfj;ij jPu;g;gjw;fhd
 goq;fs;> kuf;fwpfs;> ghw;fl;b> Kiwahd ghdk; Rj;jkhd
japu;> Nahfl>; jhdpaq;fs; ePuhFk;. KbAkhdtiu ePiu
Nghd;wtw;iw rpw;Wz;bahf mUe;jTk;.
cl;nfhs;Sq;fs;.
thar; ; Rfhjhu Nkk;ghlL; g; gpupT
 nlhgp> gp];fl;> Nff;> gdp];> Rfhjhu Nkk;ghl;Lg; gzpafk;
kw;Wk; Ng];w;wp Nghd;w czT
tiffs; gw;fspd; Nky; 51
gf;fj;jpy; xl;bf;nfhs;Sk;
RghtKs;sitahFk;. thapy;

Rfk; 2018-46 Mk; kyu; ,jo;-1 kw;Wk; 2 tJ ,jo;

Fiwe;j rPdp

ePz;l MAs;

rPdp • czTg; nghUl;fspy;
,aw;ifahfNt rPdp
• tpiuthf mfj;JwpQ;rg;gl;L fhzg;gLtjhy; ehk;>
clypw;Fj; Njitahd rf;jpia mjw;F NkYk; rPdp Nru;f;fj;
toq;FfpwJ. Njitapy;iy.

• ekJ cztpy; ,U tifahd • mt;thW Nru;g;gjhapd; xU
rPdp mlq;fpAs;sJ ehisf;F> xU tsu;e;j egUf;F
 ,aw;ifahd rPdp (c+k;: MW Njf;fuz;bfSf;F Nky;
gok;> ghy;) Nru;f;f Ntz;lhk;. ,jpy; NjePu;>
 Nru;f;fg;gl;l rPdp (c+k;: Nff;> nrhf;Nyw;> I];fpwPk;
nts;isr; rPdp> gpuTz; rPdp> Nghd;wtw;wpy; mlq;fpAs;s
fpj;Js;> nty;yk;) rPdpAk; fUj;jpy; nfhs;sg;gl
Ntz;Lk;.
52

2018-46 Mk; kyu; ,jo;-1 kw;Wk; 2 tJ ,jo; Rfk;

Mrpa ehll; tuf; SfF; euP popT Neha; rPdpapd; msT rPdpapd; epwf;
Vw;gLk; rhj;jpak; mjpfnkd;gjhy; (100kpyP kl;lk; FwpaPL

rPdp ghtpg;gjpy; mtjhdkhf ghdj;jpy;)
,Uf;fTk;.
11 fpuhKf;F cau;epiyr; rPdp
rpy ,dpg;ghd gjhu;j;jq;fSk>; mjpfkhf
eLepiyr; rPdp
mtww; py; mlq;fpAs;s rPdpapd; 2 fpuhk; Kjy; 11
fpuhk; tiu Fiwe;j epiyr;
rPdp
2 fpuhKf;Ff;
Fiwthf

msTk;

rPdpapd; msT rPdp Fiwthf cs;s czTg;
nghUl;fisAk;> ghdq;fisAk;
(Njf;fuz;bfspy;) njupT nra;Aq;fs;.

Nfhyh nkd;ghdk; (1 fpsh]; - 200kp.yp) 5

nrhf;fNyw; (100fpuhk;) 14 mjpfsT rPdp clYf;F
tdpyh I];fpwPk; (100fpuhk;) 4 1/2 jPq;fhdjh?
nrhf;fNyw; nks]; (100fpuhk;) 3 3/4 Mk;

tdpyh Gbq; (100fpuhk;) 41/4 • ,uj;jj;jpy; cs;s rPdpapd; msT
Nlhdw; (100fpuhk;) 6 1/2 mjpfupg;gpd;> FUjpf;Foha;fs;
rpijtile;J mjd; %yk; euk;G>
go Nff; (100fpuhk;) 6 3/4
Nahfl; (100fpuhk;) 1 1/4 fz;> ,jak;> rpWePufk;
Nghd;wtw;wpd; nraw;ghLfs;
* ,yq;ifau;fSf;fhd czT rhu;e;j
Nghrhf;F topfhl;bfs;> Rfhjhu mikr;rpd; ghjpf;fg;gLk;.
Nghrhf;Fg; gpupT
• ,uj;jj;jpy; cs;s Nkyjpf
**USDA database (United States Department of rPdp nfhOg;ghf khwp clypd;
Agriculture) gy;NtW gFjpfspy; gbtjd;
%yk; clw;gUkd; Vw;gLfpwJ.
,dpg;G+l;lg;gl;l nkd;ghdq;fs;
thq;Fk; NghJ mtw;wpy; • clw;gUkd; cs;NshUf;F
mlq;fpAs;s rPdpapd; msitf; ePupopT Neha;> ,ja Neha;fs;>
fhl;Lk; epwf; FwpaPl;bid ghuprthjk; Nghd;wd Vw;gLk;
mtjhdpAq;fs;. rhj;jpak; mjpfkhFk;.

• gw; nrhj;ijfSk;> <Wfspy;
mow;rpAk; Vw;glyhk;.

53

Rfk; 2018-46 Mk; kyu; ,jo;-1 kw;Wk; 2 tJ ,jo;

ePupopT Nehapdhy; Vwg; lf$; ba rpff; y;fs;

Mwhj Gz;fs;

khuilg;G
fz;ghu;it ,oj;jy;

ePz;lfhy rpWePuf Neha;

rPdp cgNahfpgg; ij vtt; hW cz;gjhapd; rpwpastpy;
fl;Lgg; LjJ; tJ? cl;nfhs;sTk;.

• ,dpg;ghd nkd;ghdq;fSf;Fg; (cjhuzk;: I];fpwPk;> Gbq;)
gjpyhf Rj;jkhd ePiug; gUfTk;.
• xU tajpw;Fl;gl;l Foe;ijfspd;
• gpujhd czTfspd; gpd;G cztpw;F rPdp Nru;f;f Ntz;lhk;.
goq;fis cz;zTk;.
• NjePu;f; Nfhg;ignahd;Wf;F xU
• rPdp Nru;f;fg;gl;l ,dpg;ghd Njf;fuz;b rPdp Nru;j;J my;yJ
gjhu;j;jq;fs; rPdp Nru;f;fhJ gUfTk;.

54

2018-46 Mk; kyu; ,jo;-1 kw;Wk; 2 tJ ,jo; Rfk;
Nkyjpf jfty;fSf;Fk;> cq;fs;
ngWkjpkpf;f MNyhridfSf;Fk;
vq;fisj; njhlu;G nfhs;sTk;.

Rtrupa

,izaj;jsk; kw;Wk; miog;G ikak;
www.suwasariya.gov.lk
0710 107 107

kpd;dQ;ry;: [email protected]

njhw;wh Neha;fisj;
jLg;gjw;Fk>;

fl;Lg;gLjJ; tjw;Fkhd
njhlug; hly; jpl;lk;

'Fiwe;j rPdpAld;> ePz;lfhyk; tho;Nthk;"

Rfhjhu Nkk;ghl;Lg; gzpafk; - Rfhjhu mikr;R

55

Rfk; 2018-46 Mk; kyu; ,jo;-1 kw;Wk; 2 tJ ,jo;

GifapiyAk;
kdpjDk;

nky;y nky;y kdpju;fspd; gpuhd;];> ,q;fpyhe;J Nghd;w
capiuf; nfhs;is nfhz;LtpLk; ehLfSf;Fg; gutp 16k; E}w;whz;by;
,g; Gifapiyapd; gpwg;gplk; INuhg;gpa ehLfspy; mwpKfkhfp
mnkupf;fhthFk;. 15k; E}w;whz;by; 17k; E}w;whz;by; ,e;jpahtpy;
Gjpa cyiff; fz;Lgpbf;Fk; Kfyhag; Nguurupd; mitapy;
Nehf;fpy; nfhyk;gRk; mtuJ mwpKfg;gLj;jg;gl;Lg; gapuplg;gl;L>
khYkpfSk; mnkupf;fhitr; gpd; Ik;gJ Mz;Lfhyj;jpw;Fs;
nrd;wile;j NghJ mq;F cynfq;Fk; kpfNtfkhfg; gutpaJ.
tho;e;j goq;Fbapd kf;fs; RWRWg;G>cw;rhfk;>Gj;Jzu;r;rp
Gifg;gpbj;Jf; nfhz;bUg;gij Vw;gLj;Jk; vdf; fUjp kf;fs;
Mr;rupaj;JlDk; tpag;GlDk; RUl;L>gPb>tha;Gifapiy>
mtjhdpj;jdu;. vg;gb mjid %f;Fg;nghb Nghd;w tbtq;fspy;
gapu; nra;fpd;whu;fs; vd;gijAk; kf;fs; Gifapiyiag; ghtpf;fj;
mwpe;Jf;nfhz;ldu;. gpd;G ];ngapd;> njhlq;fpdu;.

56

2018-46 Mk; kyu; ,jo;-1 kw;Wk; 2 tJ ,jo; Rfk;

eLj;ju tu;f;fj;jpdUf;Fk; eLq;Fk; Fspiu eakhfg;
cau;tu;f;fj;jpdUf;Fk; rpfnul; Nghf;Fk; ntg;gg; nghUshfTk;
vd;why; ViofSf;Fk;> gad;gLj;Jfpwhu;fs;> rpy mwpQu;
njhopyhsu;fSf;Fk; gPb. ,J ngUkf;fs; jq;fs; mwpTr;rpf;fYf;F
kypthdJ. gPbf;Fr; Rw;wg;gLtJ cjTfpwJ vd;fpwhu;fs;>
fUe;Jk;gp ku ,iyfs;> rpfnul;f;Fr; grpf;fhky; ,Uf;fNtz;Lk;
Rw;wg;gLtJ ntz;zpwkhd jdp vd;W epidf;Fk; guNjrp $l
tif fhfpjk;. Gifapiyj; J}spd; gf;nfd;W xU 'jk;" mbj;Jj;
Nru;f;ifahy; kq;fhjJk;> fpope;J jd; grpia Mw;wpf; nfhs;fpwhd;.
NghfhjJk;> nky;ypa kpjkhf ,it XusT cz;ikahf
vupAk; jd;ikiaf; nfhz;lJkhd ,Uf;fyhk; vdpDk; ,it vy;yhk;
fhfpjkhFk;. jw;fhypfkhditahFk;. Nfhg;gp
Fbg;gtd; Kjypy; cw;rhfKk; gpd;G
kdpjr; rKjhaj;jpy; gy;fpg; ngUfpr; Nrhu;Tk; miltijg; Nghy; Gif
ru;t rhjhuzkhf ,Uf;Fk; ,g; gpbg;gtDf;Fk; Gifapiyapy; cs;s
Gifg;gof;fk; vy;NyhiuAk; jd; epf;fbDk; mtd; Giff;Fk; NghJ
trkhf;FtJ gof;fkhdnjhU cw;rhfj;ijAk; gpd; ke;jj;ijAk;>
tplakhfptpl;lJ. tho;f;ifapy; vij Nrhu;itAk; cz;lhf;fp tpLfpd;wJ.
,oe;jhYk; jd; kPJ kl;Lk; gw;W epf;fbdhdJ ,Ujaj;ij
,Uf;FkhW ,g; Gifg;gof;fk; nra;J mjpNtfkhfj; Jbf;fitj;J
tpLfpwJ. tpLfpwJ. mj;Jld; FUjpf;
Foha;fisf; FWf;fp tpLtjhy;
Gifg;gpbg;gtuplk; vjw;fhf FUjp mKf;fk; mjpfupf;fpd;wJ.
Giff;fpwPu;fs;? mjd; gad; mj;Jld; Gifapiyapy; cs;s
vd;d? vd;W Nfl;lhy; rupahd Carbon Monoxide (fhgd;nkhdf;i]w;)
gjpy; fpilg;gjpy;iy vg;gbNah MdJ FUjpapy; cs;s nrq;FUjp
gof;fkhfptpl;lJ> ,g;nghOJ tpl mZf;fSld; Nru;e;JtpLfpwJ.
kdkpy;iy> ,d;gj;jpw;fhfTk;> ,jdhy; ,Ujaj;jpw;Fj; Njitahd
cw;rhfj;jpw;fhfTk; Fbf;fpNwd;> xl;rprd; msT Nghjhikahy;
ftiyia kwf;ff; Fbf;fpNwd;> ,Ujak; fbdkhf ciof;f
Gz;gl;l kdij Giftpl;L Ntz;ba epiy Vw;gLk;.
Mw;WfpNwd; vd;ghu;fs; rpyu;. xUtu; rpfnul; gpbf;Fk; NghJ
ftpQu;fs; jq;fs; fdTyFf;F epf;fl;bdhdJ xU gFjp fhw;Wld;
mioj;Jr; nry;tjw;F cjTfpwJ fyf;fpd;wJ. 1/3 gFjp clypDs;
vd;fpwhu;fs;> jdpikia tpUk;Gk; nrd;W tpLfpwJ tpiuthf gpbf;Fk;
Vfhq;fpfNsh ,J jkJ Vf;fj;ijg; NghJk;> rpfnul; vupe;Jf; FWFk;
Nghf;Ftjw;F vd;fpwhu;fs;> NghJk; $ba msT epf;fbd;

57

Rfk; 2018-46 Mk; kyu; ,jo;-1 kw;Wk; 2 tJ ,jo;

clypDs; nry;fpwJ mjdhy; xU rhjhuz rpfnul; Gifapy;
gFjp fhw;NwhL nry;y> kpFjp epf;fbd;> igupild;> mNkhdpah>
ehq;fs; ,Uf;Fk; fl;llq;fs;> nkjpyikd;> gpu];]pf; mrpl;
Rtu;fs;> jiu> jiu tpupg;Gf;fs;> >fhu;gd;ilnahl;irl;> rh];gupll;>
Nkir> ehw;fhypfs; Nghd;w kug; Ijurd;> fhu;ghypf; mrpl;
nghUl;fs;> vkJ cilfs;> ,J Nghd;w 19 tifahd
Njhy;g;gFjpapy; gbe;J tpLfpd;wJ. er;Rg; nghUl;fs; fye;jpUg;gJ
gpd;G ,e;j epf;fl;bdhdJ fhw;wpy; mwpag;gl;Ls;sJ. czTf;Foha;
,Uf;Fk; iel;u]; mkpyj;Jld; Kd; njhz;ilg;gFjp> lhd;rpy;
fye;J Gw;WNehia Vw;gLj;jf;$ba Nfhsq;fs; Nghd;wtw;wpy; Gw;W
Tobacco Specific Nitrosamines Neha; Vw;gLtjw;F Gifapiyr; rhW
(TSNAS) vDk; xU nfhba eR;Rg; fye;j ckpo;ePu; xU fhuzkhfpwJ.
nghUis cUthf;FfpwJ. ,jdhy; RUf;fkhf Gifapiyapd;
tPl;by; ,Uf;Fk; VJk; mwpah ghjpg;Gf;fis $Wtjhapd; gz
Foe;ijfSk; ghjpg;gilaf;$Lk;. tpuak;> fhy tpuak;> rf;jp tpuak;>

58

2018-46 Mk; kyu; ,jo;-1 kw;Wk; 2 tJ ,jo; Rfk;

cjl;ilf; fUfr; nra;jy;> nray;fisj; jtpu;j;jy;> mjpfk;
fd;dj;ijf; fiuj;Jf; Foptpor; Gif Fbg;gtuhapd; gbg;gbahff;
nra;jy;> gw;fspd; epwkhw;wk;> Fiwj;jy;> khw;Wg; gof;fj;ij
<Wfspy; fau; gbjy;> tha;j; Vw;gLj;Jjy;> (];tPq;fk;) thapy;
Ju;ehw;wk;> ,jaNeha;> Rthrg;ig Nghl;L neLNeuk; nky;Yjy;>
Neha;> ,uj;j mOj;jk;> fz; ghu;it Gwkdjpd; mwpTWj;jypdhy;
kq;Fjy;> c\;z ,Uky;> rkpg;gl;L kPl;rp nfhs;Sjy;> csey
rf;jp FiwAk;> Gw;WNeha; Vw;gLk;> itj;jpau;fspd; MNyhridfis
ePu;r;Rug;gpfs; RUq;Fk;> J}f;fkpd;ik> ngwy; Nghd;wdTk; Gif gpbf;Fk;
%r;Rj; jpzwy;> rpWFly; Gz;> gof;fj;ij kwf;f cjtp nra;Ak;.
M];Jkh> ,uj;jf; Foha;fs;
RUq;Fk;> ,uj;j ehsq;fspy; r.Rjhfud>;
mow;rp> euk;Gfs; czu;r;rpaw;Wg; jhjpa cj;jpNahfj;ju;
Nghjy;> frNuhfk;> Fiwg; gpurtk;> ePupopT rpfpr;ir epiyak;>
rpRkuzk;> clypd; nkd;ikahd aho;. Nghjdh itj;jparhiy.
cWg;Gfs; ghjpf;fg;gLjy;>
eh Urp mw;Wg;NghFk;> ghuprthjk;>
ruPu tsu;r;rpg; ghjpf;fg;gLk;>
kyl;Lj;jd;ik> KJF $d;
Vw;gly;> grpapd;ik> ,g;gbj;
njhlu;e;J vOjpf; nfhz;Nl
Nghfyhk;. ,tw;wpy; ,Ue;J
xUtu; tpLgLtjw;F Gifgpbj;jy;
gof;fj;jpid KisapNyNa fps;sp
vwpe;J tpl Ntz;Lk;> Gifj;jiyj;
jtpg;gjw;F> gyehl;fshf ePq;fs;
Gifg;gpbj;jhy; mij epWj;j mjpf
Kaw;rp vLf;fNtz;Lk; $Lkhdtiu
Gifg;gpbg;gtNuhL ,Ug;gijj;
jtpu;j;jy;> jz;zPu; my;yJ rPdp
Nru;f;fhj gourq;fis mjpfstpy;
mUe;jjy; >fpsu;r;rpA+l;lf;
$ba vy;yhg; ghdq;fisAk;
czTfisAk; jtpu;j;J Rj;jkhd
fhw;Ws;s ,lj;jpy; clw;gapw;rp
nra;jy;> cyhtg; Nghjy;> cq;fs;
GifgpbNahL rk;ge;jg;gl;l ,lq;fs;>

59

Rfk; 2018-46 Mk; kyu; ,jo;-1 kw;Wk; 2 tJ ,jo;

MNuhf;fpakhd tho;tpw;F

vz;nziaf;
FiwAq;fs;

vz;nza; / nfhOgG; epukg; pa nfhOg;gkpyk; (Saturated
nfhOg;gpy; mlq;fpAs;s Kf;fpa fatty acid)
$W nfhOg;gkpyk; MFk;. c+k;:
tpyq;Ffspy; ,Ue;J ngwg;gLk;
gpujhd tiffs;.
1. epuk;gpa nfhOg;gkpyk; vz;nza;> ,iwr;rp> Njq;fha;
2. xw;iw epuk;ghj nfhOg;gkpyk; vz;nza;> gid vz;nza; (Palm
3. gy; epiwTwhf; nfhOg;gkpyk; oil) , ghy; kw;Wk; ghy; cw;gj;jpg;
nghUl;fs;.
60

2018-46 Mk; kyu; ,jo;-1 kw;Wk; 2 tJ ,jo; Rfk;

 xUtUila jpdrup rf;jp jPa nfhOgG; r;rjJ; mjpfKs;s
cs;nsLg;gpy; ,jd; gq;F 10% czT tiffs;

,Yk; Fiwthdjhf ,Uf;f kh[upd;> gl;lu;> rP];> nghupj;j
Ntz;Lk;. czTfs;> Ng];up> gp];fl;> Nff;>
gu;fu;> gpl;rh> nrhNr[];> rpg;];>
 ,J mjpfkhFk; NghJ gd;wpapiwr;rp> Njhy; mfw;wg;glhj
,uj;jj;jpy; cs;s jPa Nfhop ,iwr;rp

nfhy];l;Nuhypd; (LDL) msT Trans (buhd;]); fat
mjpfupj;J ,jaj;jpw;Fg;

ghjpg;G Vw;gLk;.

xwi; w epukg; hj nfhOg;gkpyk;  ,J rpy vz;nza; tiffspy;
(Mono Unsaturated Fatty Acid) cs;s jPq;F kpFe;j
c+k;: nfhOg;ghFk;.
f[{> epyf;fliy> nfhl;lq;fha;>
vs;S> kuf;fwp vz;nza;  epuk;ghj nfhOg;gkpyk; kpFe;j
(xypt;> Canola, #upafhe;jp> vz;nza; tiffis cau;e;j
ey;nyz;nza;)> Midf;nfha;ah ntg;gepiyf;Fr; #lhf;Fk;

,it ,uj;jj;jpy; cs;s ey;y NghJ Trans fat cUthfpwJ.
nfhy];l;Nuhiy (HDL cholesterol) (c+k;: vz;nzapy; nghupf;Fk;
mjpfupg;gjd; %yk; ,ja Neha;fs; NghJ> Ng];up Nghd;w Ngf;fup
Vw;gLk; Mgj;ijf; Fiwf;fpd;wd. czTfis jahupf;Fk; NghJ)

gy; epiwTwhf; nfhOgg; kpyk;  buhd;]; nfhOg;igf; nfhz;l
(Poly Unsaturated Fatty Acid) czTfis cz;Zk; NghJ
,ja Neha;> Gw;WNeha; Nghd;wd
c+k;:
vz;nza;j; jd;ikahd kPd;fs; Vw;gLk; Mgj;J mjpfupf;Fk;.
(#iu> rhis> rkd;>
 vdNt nghupj;jYf;F (Deep
Fk;gsh Nghd;wit)> Nrhah frying) Njq;fha; vz;nzia
vz;nza;> ey;nyz;nza;> kl;LNk ghtpf;fTk;.

Nrhsk; vz;nza; (corn oil)>  epuk;ghj nfhOg;gkpyk; kpFe;j
#upafhe;jp vz;nza; vz;nza;fis nghupj;jYf;Fg;
ghtpg;gjhapd; mjid xU Kiw
,it ,uj;jj;jpy; nfhy];Nuhypd;
msitf; Fiwg;gjhy; ,ja khj;jpuk; ghtpf;fTk;. (c+k;:
Neha;fs; Vw;gLk; Mgj;ijf; Nrhah vz;nza;> #upafhe;jp
Fiwf;fpd;wd. vz;nza;). ,tw;iw jhspg;gjw;F

gad;gLj;jyhk;.
61

Rfk; 2018-46 Mk; kyu; ,jo;-1 kw;Wk; 2 tJ ,jo;

nfhy];l;Nuhy;

,J tpyq;F czTfspy;
kl;LNk fhzg;gLfpwJ. (,iwr;rp>
nrhNr[];> Ngf;fd;> Kl;il> KO
Milg; ghy;kh> gl;lu;> rP];> <uy;
Kjypait)
nfhy];l;Nuhypd; tiffs;

HDL nfhy];l;Nuhy; FUjpf;Foha;fspDs; milg;G Vw;gLjy

LDL nfhy];l;Nuhy; ,uj;jf;Fohapy;
Vw;gLk;
VLDL nfhy];l;Nuhy; milg;G

nfhy];l;NuhyhdJ kdpj clypDs; ,uj;jf;Foha;
fyr;Rtupd; (Cell membrane) milg;Gf; fhuzkhf
fl;likg;gpw;Fj; Njitahd epue;jukhfr; NrjKw;w
Kf;fpakhd $whFk;. xUtUf;Fj; ,jaj; jirg;gFjp
jpdrup Njitahd msT
nfhy];Nuhiy kdpj cly;
cw;gj;jp nra;af; $baJ.
RfNjfpahd xUtu; nfhy];Nuhy;
mlq;fpa czTfis cz;Zk;
NghJ> clyhdJ nfhy];Nuhy;
cw;gj;jp nra;tij Fiwf;fpd;wJ.

,jd;%yk; ,uj;jj;jpy; MNuhff; pakw;w nfhOg;Grr; jJ; g;
nfhy];Nuhypd; rkdpiy ghtidia Fiwg;Nghk;
Ngzg;gLfpd;wJ. ,uj;jj;jpy;
jPanfhy];Nuhypd; msT mjpfkhf  xU Ntis cztpy; xU fwpf;F
,Ug;gpd;> mJ ,uj;jf;Foha;fspd; khj;jpuk; vz;nza; Nru;j;J
Rtupd; cl;Gwj;jpy; gbe;J> rikf;fTk;.
milg;ig Vw;gLj;Jk;. ,J
khuilg;G> ghuprthjk; Mgj;Jf;fis  Fast Food rpw;Wz;bfSf;Fg;
mjpfupf;Fk;. gjpyhf fliy> fpoq;F
tiffs;> rt;tuprpf; fQ;rp> iyf;

fQ;rp> kuf;fwp #g; Nghd;wtw;iw
cl;nfhs;sTk;.

62

2018-46 Mk; kyu; ,jo;-1 kw;Wk; 2 tJ ,jo; Rfk;

 Njq;fha;g;ghy; Nru;j;J nghUj;jkhd rikay; Kiwf;F
rikf;fg;gLk; fwpfis ghtpf;fTk;.
vz;nzapy; jhspf;f Ntz;lhk;.
Nkyjpf jfty;fSf;Fk;> cq;fs;
 mNjNghy; vz;nzapy; ngWkjpkpf;f MNyhridfSf;Fk;
jhspf;fg;gLk; fwpfSf;Fj;
Njq;fha;g;ghy; Nru;f;f Ntz;lhk;. vq;fisj; njhlu;G nfhs;sTk;.

 jhspg;gjw;F Fiwe;jsT Rtrupa
vz;nziag; ghtpf;fTk;.
,izaj;jsk; kw;Wk; miog;G ikak;
 Non stick ghj;jpuq;fisg; www.suwasariya.gov.lk
gad;gLj;Jtjd; %yk; jhspf;f 0710 107 107
Njitahd vz;nzapd;
msitf; Fiwf;fyhk;. kpd;dQ;ry;: [email protected]

 nghupay; nra;tjw;F Njq;fha; njhww; h Nehaf; isj;
vz;nzia kl;Lk; ghtpf;fTk;. jLg;gjwF; k;>

 gd;wpapiwr;rp> Ml;biwr;rpf; fl;Lgg; LjJ; tjw;Fkhd
fwpfspy; cs;s ,iwr;rpj; njhlug; hly; jpll; k;
Jz;Lfis kl;Lk; rhg;gpl;L
Fok;Gg; gFjpiaj; jtpu;f;fTk;. 'Fiwe;j vz;nzAld; ePz;lfhyk;
tho;Nthk;"
 vz;nza;g; Nghj;jy;fspy;
cs;s Nygy;fis ftdkhf Rfhjhu Nkkg; hl;Lg; gzpafk;
thrpf;fTk;. rupahd vz;nzia Rfhjhu mikr;R

63

Rfk; 2018-46 Mk; kyu; ,jo;-1 kw;Wk; 2 tJ ,jo;

MNuhf;fpakhd FbePu;
Nghj;jnyhd;iw
njupT nra;Nthk;

Foha; ePu; my;yJ tPl;by; ghtpf;Fk; ,yf;fq;fs; ,lg;gl;Ls;sij ePq;fs;
ePiu ghlrhiyf;F vLj;Jr;nry;Yk; mtjhdpj;Js;sPu;fsh? Njitg;gLk;
NghJ gps;isfs; ngUk;ghYk; FbePu; NghJ kpfTk; ghJfhg;ghd
Nghj;jnyhd;iw gad;gLj;Jfpd;wdu;. Nghj;jnyhd;iw njupT nra;tjw;F
tu;j;jf epiyaq;fspy; cs;s ,e;j ,yf;fj;ijg; gad;gLj;j
FbePu; Nghj;jy;fis njupT nra;Ak; KbAk;.
NghJ tpNrl ftdk; nrYj;jg;gly;
Ntz;Lk;. 5

gpsh];bf; Nghjj; y;fs; PP

gpsh];bf; Nghj;jy;fs; ghtpg;gij
ehk; Fiwj;Jf;nfhs;s Ntz;Lk;.
,Ue;j NghjpYk; rpy Ntisfspy;
vkf;F ,e;j Nghj;jy;fis
ghtpf;f Ntz;b NeupLfpd;wJ.
gpsh];bf; Nghj;jy;fspy; FwpaPl;L
64

2018-46 Mk; kyu; ,jo;-1 kw;Wk; 2 tJ ,jo; Rfk;

ghlrhiy gpsi; sfs; ghtpf;Fk;
gpsh];bf; FbePu; Nghjj; yf; s;

2 kPz;Lk; kPz;Lk; ghtpg;gjw;F
cfe;jJ. mbf;fb ePu; kw;Wk;
HDPE rtu;f;fhuk; ,l;L fOt
KbAk;. vdpDk; njhlu;e;J gy
5 tUlq;fSf;F ghtpg;gij mDkjpf;f
KbahJ. fLikahd RL ePu;
epug;Gtij jtpu;f;f Ntz;Lk;.
Nghj;jypd; cs;Gwj;jpy; VjhtJ
gOJ gl;bUg;gpd; mjidg;
ghtidapy; ,Ue;J ePf;fptpLtJ
nghUj;jkhdJ.

PP

kpduy; ePu>; Fspug; hd Nghjj; yf; s; ngupa kpduy; FbePu; Nghjj; yf; s;

Mfpait xU jlit khj;jpuk; kPz;Lk; ghtpg;gjw;F cfe;jJ.
ghtpg;gjw;F cfe;jJ MFk;. vdpDk;> tuz;l kw;Wk; ntg;gj;jpw;F
vdpDk;> tuz;l kw;Wk; ntg;gj;jpw;F cs;shFk; NghJ ghtpg;gjw;F
cs;shFk; NghJ xU jlitahtJ nghUj;jkw;wJ. Njhw;wj;jpy;
ghtpg;gjw;F nghUj;jkw;wjhFk;. RL gytPdkhfp> tbtk; khw;wkile;J
ePu; epug;Gtjw;Fk; nghUj;jkw;wjhFk;. ,Ug;gpd; ghtidapy; ,Ue;J ePf;fp
,tw;wpidf; fOtpr; Rj;jk; tpLtJ nghUj;jkhdjhFk;.
nra;aTk; KbahJ.

65

Rfk; 2018-46 Mk; kyu; ,jo;-1 kw;Wk; 2 tJ ,jo;

,ej; g; Nghjj; y;fis tplTk;
Fb ePiu itjj; pUgg; jw;F
%bAldhd kz; Flk; my;yJ
kz; $[hf;fis ghtpgg; J
kpfTk; rpwe;jjhFk;.

fz;zhbg; Nghj;jyf; s; JUgpbf;fhj ];By; Nghj;jy;fs;
Nghj;jypd; cl;Gwk; kw;Wk;
ghtidapd; NghJ cilaf;$ba ntspg;Gwk; JUg;gpbf;fhj
jd;ik> ghuk; $baJ Nghd;w ];Bypdhyhd Nghj;jy;fs; kPz;Lk;
fhuzq;fspdhy; gps;isfs; kPz;Lk; ePz;l fhyk; ghtpg;gjw;Fg;
,jid ghtpg;gJ xg;gPl;L uPjpapy; nghUj;jkhdit. RL ePu;
FiwT. ,Ue;jNghjpYk; ntg;gj;ij ghtidf;Fk; nghUj;jkhdJ.
kpfTk; jhq;ff;$baJk; ed;whf
Rj;jk; nra;af;$bajhfTk; rpy ];By; Nghj;jy;fs;
,Uj;jy; kw;Wk; ePUld; ,urhadg; mYkPdpaj;jpdhy;
nghUl;fs; fyg;gjpy;iy Nghd;w nra;ag;gl;bUg;gjhy; mt;thwhd
fhuzj;jpdhy; gpsh];bf; Nghj;jy;fs; ghtidf;F
Nghj;jy;fis tpl ,it md;whl cfe;jdty;y.
ghtidf;F cfe;jJ. mjw;fika
kPz;Lk; kPz;Lk; ghtpg;gjw;Fg; rpq;fs %yk;:
nghUj;jkhdJ vd;gJld;> RL ePiu itj;jpau; yre;j tpN[Nrfu
itj;jpUg;gjw;fhfg; gad;gLj;j Rfhjhu Nkk;ghl;L gzpafk;
KbAk;. jkpo; ciungau;g;G kw;Wk; fzdpj;
jl;lr;R: jpUkjp vr;.N[.Mu;. Ngfk;
66

2018-46 Mk; kyu; ,jo;-1 kw;Wk; 2 tJ ,jo; Rfk;

MNuhf;fpakhd
tho;tpw;F

jpdKk; kuf;fwpfSk;
goq;fSk;

67

Rfk; 2018-46 Mk; kyu; ,jo;-1 kw;Wk; 2 tJ ,jo;

jpdKk; kuf;fwpfs>; gri; r kuf;fwpfs; kw;Wk; goq;fspy;
,iy tiffs; kwW; k; goq;fis fhzg;gLk; EzZ; }l;lr;
cz;gjhy; Vw;gLk; ed;ikfs; rjJ; ff; s;

,it ekf;F mtrpakhd  tpw;wkpd; C
tpw;wkpd;fs;> fdpAg;Gf;fs;>  tpw;wkpd; A
ehu;r;rj;J> antioxidants vd;gtw;iw  ,Uk;Gr;rj;J
NghJkhd mstpy; toq;Ffpd;wd.  Nghypf;fkpyk;
 nghw;whrpak;
,jd; %yk;>  kf;dPrpak;
 md;l;b xf;]pld;w;];
 Neha;fspy; ,Ue;J ek;ikg;  ehu;r;rj;J
ghJfhf;fpd;wd.
jpdKk; ekfF; mtrpakhd
 clw;gUkd; Vw;gLtijj; kuf;fwp kw;Wk; goq;fspd; msT
jLf;fpd;wd. vdd; ?

 clypy; nfhOg;G kw;Wk; jpdKk; Mff; Fiwe;jJ 3
rPdpapd; mfj;JwpQ;riyf; tifahd kuf;fwp kw;Wk;
fl;Lg;gLj;Jfpd;wd. gr;ir ,iytiffisAk;> 2
tpjkhd goq;fisAk;
 kyr;rpf;fiyj; jtpu;f;fpd;wd. (5 Servings) epakpf;fg;gl;l mstpy;
Nru;j;Jf; nfhs;s Ntz;Lk;.
 Gw;WNeha; Vw;gLk; rhj;jpaj;ijf;

Fiwf;fpd;wd.

 mj;Jld; cztpw;Fr;
RitA+l;Lfpd;wd.

 czTf; Nfhg;igia
ftu;r;rpfukhf Mf;Ffpd;wd.

68

2018-46 Mk; kyu; ,jo;-1 kw;Wk; 2 tJ ,jo; Rfk;

xU Serving vdg; J vtt; sT? kuff; wpfs; kwW; k; goqf; is
cz;Zk; NghJ njupe;jpUf;f
 3 Nkirf;fuz;b rikj;j kuf;fwp Ntzb; ait

 xU Nfhg;ig gr;ir kuf;fwp  XusT gOj;j goq;fisNa
my;yJ ryl; (salad) cz;gJ ey;yJ.

 goq;fs;  NtWgl;l epwq;fisf; nfhz;l
 rhjhuz msTs;s kuf;fwpfs; kw;Wk; goq;fis
thiog;gok;> MuQ;R (rptg;G> kQ;rs;> gr;ir epwq;fs;)
my;yJ khk;gok; jpdKk; cz;z Ntz;Lk;.

 xU ,Q;rp jbg;Gila gg;ghrpg;  gupe;Jiuf;fg;gl;l mstpy;
goj;Jz;L goq;fis cz;zTk;.

 miu ,Q;rp jbg;Gila czT jahupfF; k; NghJ kuff; wp>
md;dhrpg; goj;Jz;L ,iytiffs;> goq;fspy; css;
tpw;wkpd;fs; moptiltij
 miuf; Nfhg;igasT ntl;ba vt;thW jLff; yhk;?
goq;fs;
 ,aYkhd tiuf;Fk; Gjpa
 xU fpsh]; gor;rhW kw;Wk; Jg;Guthd kuf;fwpfs;>
goq;fs;> ,iytiffis
 2 Nkirf; fuz;basT
cyu;e;j goq;fs; cz;zTk;.

(c-k;: cyu;e;j Ke;jpupif)

69

Rfk; 2018-46 Mk; kyu; ,jo;-1 kw;Wk; 2 tJ ,jo;

 kuf;fwpfis ntl;l Kd;G Rtrupa
fOtTk;.
,izaj;jsk; kw;Wk;
 kuf;fwpfis ntl;baTld; miog;Gikak;
rikf;fTk;.
www.suwasariya.gov.lk
 czT rikf;fg;gLk; Neuj;jpd; 0710 107 107
msitf; Fiwf;fTk;.
kpd;dQ;ry;: [email protected]
 czT rikj;jTld; mtw;iw
cz;zTk;. njhw;wh Nehaf; isj;
jLg;gjwF; k;>
Nkyjpf jfty;fSf;Fk;> cq;fs;
ngWkjpkpf;f MNyhridfSf;Fk; flL; gg; Lj;JtjwF; khd
vq;fisj; njhlu;G nfhs;sTk;. njhlu;ghly; jpl;lk;

'ePz;lfhyk; MNuhf;fpaj;Jld;
tho;Nthk;"

Rfhjhu Nkk;ghl;Lg; gzpafk;
Rfhjhu mikrR;

70

2018-46 Mk; kyu; ,jo;-1 kw;Wk; 2 tJ ,jo; Rfk;

GNshiul;
(Fl(Fulouorriided) e)

GNshiul; mlq;fpa gw;girapd; 2. gw;fs; kPJ fy;rpak; g;NshNuh
nraw;ghLfs;:- gw;fs; vglapl; cUthtjdhy; gy;
rpijtiltij ghJfhg;gjw;fhfg; kpspup gykile;J mkpyj;
GNshiul;Llhd gw;gir ghtpg;gJ jhf;fj;ij vjph;f;Fk;.
kpf mtrpakhdjhFk;.
3. GNshiul;by; gf;Bupah vjpu;g;Gr;
gw;girapypUf;Fk; GNshiul; %d;W rf;jpAs;sJ. ePq;fs; ghtpf;Fk;
tpjkhf gw;fis ghJfhf;Fk;. gw;girg; gf;fl;by; ,Uf;Fk;

1. gw;fs; kPJ fy;rpak; gbAk; Nygiy ed;whf guprPypj;J
Ntfj;ij $l;LtJ kw;Wk; gw;fs; mjpy; cs;slf;fg;gl;bUf;Fk;
kPJ gbe;j fy;rpaj;jpd; msT GNshiul;bd; msT (1000 ppm -
Fiwtile;J nry;Yk; Ntfj;ij 1500 ppm) cs;slf;fg;gl;Ls;sjh vd
Fiwg;gjd; %ykhf gw;fs; cWjpg;gLj;jpf;nfhs;sTk;.
moptiltij jLf;Fk;.
71

Rfk; 2018-46 Mk; kyu; ,jo;-1 kw;Wk; 2 tJ ,jo;

Kiwahd GNshiul; gw;gir ghJfhtyu;fspdhy; gps;is
ghtpj;jy; jhdhfNt gw;fis Rj;jk;
 GNshiul; mlq;fpa gw;gir nra;tjw;F cjtp nra;tJld;
mjid fz;fhzpf;fTk;
fl;lhak; ghtpj;jy;. Ntz;Lk;.
- 3 taJ tiu - gw;gir
 gw;fis Rj;jk; nra;j
nkd;ikahd glyk; gpd;du; cldbahff; fOtj;
Njitapy;iy. vr;rpiyj; Jg;GtJ
- 3 taJ njhlf;fk; 6 tiu - kpf ed;W. vr;rpiyj; Jg;Gtjd;
,e;j mstpidg; gbg;gbahf %yk; thapy; ,Uf;Fk; GNshiul;
xU fliyapd; msTtiu gw;gir rpwpa msthtJ
$l;bf; nfhs;sTk; gw;fspy; ,Ug;gjpdhy; gw;fs;
rpijtjpypUe;J ghJfhf;fg;gLk;.
- 6 taJ my;yJ mjw;F tha; fOthky; ,Ug;gJ
Nkyhdtu;fSf;F - xU mnrsfupakhf ,Uf;Fkhapd;
fliyapd; msthFk;. rpwpjsT jz;zPhpdhy; thiaf;
fOtTk;.
 gy; Jyf;fpa gpd;du; ckpo;ePiu/
vr;rpiy Jg;Gtjw;Fg;  ePupy; mjpfkhfg; GNshua;l;
gps;isiag; gof;fTk;. fhzg;gLk; gpuNjrq;fspy;
gw;giria tpOq;Ftijj; ,Ug;gtu;fSk; Kiwahd
jLf;fTk;.

 gps;isf;F 08 taJ tUk;
tiu ngw;Nwhu; my;yJ

72

2018-46 Mk; kyu; ,jo;-1 kw;Wk; 2 tJ ,jo; Rfk;

mstpy; gw;giriag; ghtpf;f fOtp mjid mjw;Fupa
Ntz;Lk;. ftrkpl;L Neuhf itf;fTk;.
fhw;W cl;nry;Yk; tpjkhfj;
gw;J}upif gww; p mwpej; pUf;f jahupf;fg;gl;bUg;gpd; mjpy; cs;s
Ntz;bait rpwpa Jthuj;jpd; %yk; fhw;W
cl;nrd;W gw;J}upifapidf; fha
 cq;fspd; gw;Jupifia itj;JtpLk;.
Vidatu;fSld;
gfpu;e;Jf;nfhs;sf; $lhJ.  gw;J}upifapid kPz;Lk;
ghtpf;Fk; nghOJ fOtj;
 gw;J}upifapd; Jk;Gfs; Njitapy;iy. ,jdhy;
cjpu;e;Jtpl;lhy; Gjpa gw;girapy; Eiu Fiwthf
gw;J}upifiag; ghtpf;fTk;. tUtjhy; rPf;fpuk; vr;rpy;
Nja;e;j gw;J}upifiag; Jg;Gtjw;fhd Njit Vw;glhJ.
ghtpg;gjd; %yk; gw;fis
xOq;fhd Kiwapy; Rj;jk; gw; gN; shNuhrp]; Vwg; Ltij
nra;a KbahJ. jLjj; y;

 gw;fisr; Rj;jk; nra;j  rpy gpuNjrq;fspy; epyj;jpy;
gpd;du; J}upifapid ed;whff; ,Uf;Fk; ePupy; GNshuapl; msT
1ppm (xU ypw;wu; ePupy; 1 fpuhk;
GNshuapl; mad;) f;Fk; mjpfkhf
,Ug;gpd; mJ gw; g;NshNuhrp];
Neha;f;fhd mwpFwp epiyahFk;.
,g; gpuNjrq;fspy; cs;s ePiu
(Mokhd fpzw;W ePu;> Foha;f;
fpzw;W ePh;) Fbg;gjw;Fk; czT
jahupg;gjw;F ghtpg;gjdhy;
gw;fs; tsu;r;rpailAk;
fhyq;fspy; ( 08 taJ tiu)
gw; g;NshNuhrp]; Vw;glf; $Lk;.
,Ug;gpDk; GNshua;l; njhg;Gl;
nfhbapD}lhfr; nry;yhjgbahy;
fu;g;gpzpg; gUtj;jpy; ,e; ePiug;
ghtpg;gjd; %yk; gpwf;ftpUf;Fk;
Foe;ijapd; tsu;r;rpailAk;
gw;fSf;F vt;tpj jPq;Fk;
Vw;glhJ.
73

Rfk; 2018-46 Mk; kyu; ,jo;-1 kw;Wk; 2 tJ ,jo;

- ePq;fs; ghtpf;Fk; ePupy; gw;girapypUf;Fk; GNshiul;
GNshuapl;bd; mstpidg; %dW; tpjkhfg; gw;fisg;
guprPyid nra;J ghJfhf;Fk.;
nfhs;tjw;fhfj; jq;fspd;
gpuNjrj;jpy; ,Uf;Fk; nghJr; 1. gwf; s; kPJ fy;rpak;
Rfhjhug; gupNrhjfu; my;yJ gbAk; Ntfj;ijf;
Njrpa ePu;g;ghrd kw;Wk; ePu; $lL; tJ kw;Wk; gw;fs;
tpepNahf mjpfhu rigapd; kPJ gbe;j fy;rpajj; pd;
cjtpiag; ngw;Wf; nfhs;s msT Fiwtile;J
KbAk;.

- jq;fs; ghtpf;Fk; ePupy; nry;Yk; Ntfj;ijf;
GNshuapl;bd; nrwpT Fiwg;gjd; %ykhf gw;fs;
$Ljyhf ,Ug;gpd; ,e; moptiltijj; jLf;Fk.;
ePiu Fbg;gjw;Nfh my;yJ
czT rikg;gjw;Nfh 2. gw;fs; kPJ fy;rpak;
ghtpf;ff; $lhJ. MapDk; g;NshNuh vglapl;
,e;j ePiu fOTjw;Fk;> cUthtjdhy; gy;
Jg;guT nra;tjw;Fk; kw;Wk; kpspup gykile;J mkpyj;
Fspg;gjw;Fk; ghtpf;f KbAk;.

- GNshua;l; tbfl;bapdhy; jhf;fj;ij vjph;f;Fk.;
tbfl;bagpd; ,e;j ePiu
Fbg;gjw;Fk; czT 3. GNshiulb; y; gfB; upah
jahupg;gjw;Fk; ghtpf;f vjpug; ;Gr; rfj; pAss; J.
KbAk;. ePq;fs; ghtpf;Fk; gw;girg;
gff; l;by; ,UfF; k; Nygiy
- kio ePiuj; jhq;fpfspy; edw; hfg; guprPypj;J mjpy;
Nrkpj;Jf; Fbg;gjw;Fk; cs;slff; gg; l;bUf;Fk;
rikg;gjw;Fk; cgNahfpf;f GNshiulb; d; msT
Kbak;. (1000 ppm - 1500 ppm)
cs;slff; gg; lL; s;sjh vd

cWjpgg; Ljj; pf; nfhss; Tk.;

tha;r; Rfhjhu Nkk;ghl;Lg; gpupT
Rfhjhu Nkkg; hlL; g; gzpafk;

74

2018-46 Mk; kyu; ,jo;-1 kw;Wk; 2 tJ ,jo; Rfk;

MNuhf;fpakhd

tho;tpw;F

tPl;by; rikaYf;F cgNahfpf;Fk; cg;gpd;
msitg; gbg;gbahff; Fiwg;Nghk;

75

Rfk; 2018-46 Mk; kyu; ,jo;-1 kw;Wk; 2 tJ ,jo;

cgG; ekfF; mtrpakhdjh? cg;G Nru;f;f Ntz;lhk;.
Mk; (cg;gpdhy; Rit mUk;Gfs;

clw; njhopw;ghLfSf;F cg;G J}z;lg;gLtijj; jhkjpg;gJ
rpwpastpy; mtrpakhFk;. tsu;e;j Fiwe;j cg;Gr; Ritf;F
egnuhUth; jpdKk; cs;nsLf;Fk; mtu;fisg; gof;Fk;)
cg;gpd; msT 5 fpuhik (1
Njf;fuz;b) tpl mjpfkhff;  NrhW rikf;Fk; NghJ cg;Gr;
$lhJ (<5g). ehd;F Ngulq;fpa Nru;f;f Ntz;lhk;
FLk;gnkhd;wpw;F xU
khjj;jpw;F mz;zsthf 500g  rhg;ghl;L Nkirapy; czT
epiwAs;s cg;G igf;fw; gupkhWk; NghJ cg;Gr; Nru;j;Jf;
NghJkhdJ. nfhs;tijj; jtpu;f;fTk;.

mjpfsT cg;G jPqf; hdjh? Mk;  fUthL rikg;gjhapd;
mjidr; rikf;f Kd;du; xU
mjpfsT cg;Gg; ghtid kzpj;jpahyk; RL jz;zPupy;
cau; ,uj;j mOj;jj;jpw;F xU Cwitf;fTk;.
fhuzkhFk;. mj;Jld; ,jdhy;
,ja Neha;fs;> ,iug;igg;  gor;rhW jahupf;Fk; NghJ
Gw;WNeha; Nghd;wd Vw;gLk; mjw;F cg;Gr; Nru;f;f Ntz;lhk;.
rhj;jpaKk; mjpfupf;fpwJ.
 cg;G FiwthfTs;s czTg;
vdf;F cau; ,ujj; mOj;jk; nghUl;fis thq;Fq;fs;.
,y;iy. mg;gb ,Ue;Jk; ehd;
cgG; ghtpgg; ijf; Fiwff; cztpw;F Nruf; f; g;gLk;
Ntz;Lkh? cg;gpd; msit gbg;gbahf
Mk; Fiwgg; jd; %yk;> Fiwej; cgG; r;
RitfF; g; gofpf; nfhst; Jld;>

,awi; fahd
cztpd; Ritf;Fg; gofpf;

nfhs;Sqf; s;

ePq;fs; Njitf;F Nkyjpfkhf czT rikfF; k; NghJ cgG; g;
cg;igg; ghtpf;Fk; NghJ ghtidia vtt; hW
gpw;fhyj;jpy; cq;fSf;F cau; Fiwff; yhk?;
,uj;j mOj;jk; Vw;gLk; rhj;jpak;
mjpfupf;Fk;. jpdKk; fhiyapy; cq;fs;
FLk;gj;jpy; cs;s mq;fj;jtu;fspd;
cgG; g; ghtidia vtt; hW vz;zpf;if mstpyhd Njf;fuz;b
Fiwff; yhk;? cg;ig xU rpwpa ghj;jpuj;jpy;
Ntwhf vLj;Jf; nfhs;Sq;fs;.
 xU taJf;Fl;gl;l Foe;ijfspd; (cjhuzkhf Ie;J Ngulq;fpa
czTf;F

76

2018-46 Mk; kyu; ,jo;-1 kw;Wk; 2 tJ ,jo; Rfk;

FLk;gj;jpw;F Ie;J Njf;fuz;b cgg; py; cs;s mabd; mopahky;
cg;G NghJkhdJ) ,Uff;
md;iwa ehs; rikaYf;F
,t;thW Ntwhf;fpa cg;ig kl;Lk;  rikj;j gpd;G cztpw;F
ghtpAq;fs;. cg;igr; Nru;f;fTk;

,t;thW nra;tjhy;> Muk;gj;jpy;  fLk; epwKs;s ghj;jpuj;jpy;
cg;Gr; Rit Fiwthf ,Ug;gJ cg;ig itj;jpUf;fTk; (Vnddpy;
Nghyj; Njhd;wpdhYk; ,uz;L #upa xsp mabid mopf;Fk;).
fpoikfspd; gpd;G gbg;gbahff;
Fiwe;j cg;Gr; Ritf;F ePq;fs; mjpfk; cgG; Nru;f;fg;gl;Lss;
gofpf;nfhs;tPu;fs;. czTfs; vit?

cgi; gf; FiwjJ; g; ghtpg;gjdhy>;  gjg;gLj;jg;gl;l czT tiffs;>
cs;nsLff; g;gLk; maBdpd; gjg;gLj;jpa ,iwr;rp> bd;fspy;
msT FiwtilAkh? milf;fg;gl;l kPd;> Nrh];
tiffs;> rP];> rl;dp> #g;
,y;iy fl;bfs;> nehWf;Fj; jPdpfs;
(Bites)> Ngfd;> `k;> cg;G
Nru;f;fg;gl;l gl;lu;> kh[upd;>
nrhNr[];

 ghz;  fUthL

 CWfha;  mr;rhW

cg;G FiwthfTss; Ngh\hff; hd czTfs; vit?

gr;ir ,iytiffs;>
cld; kuf;fwpfs;> goq;fs;

cld; kPd;

77

Rfk; 2018-46 Mk; kyu; ,jo;-1 kw;Wk; 2 tJ ,jo;

Nkyjpf jfty;fSf;Fk;> cq;fs;
ngWkjpkpf;f MNyhridfSf;Fk;

vq;fisj; njhlu;G nfhs;sTk;.

Rtrupa

,izaj;jsk; kw;Wk; miog;G ikak;
www.suwasariya.gov.lk
0710 107 107

kpd;dQ;ry;: [email protected]

njhww; h Neha;fisj;
jLg;gjwF; k>;

fl;Lg;gLjJ; tjwF; khd
njhlu;ghly; jpl;lk;

'ePz;lfhyk; MNuhf;fpaj;Jld; tho;Nthk;"

Rfhjhu Nkkg; hlL; g; gzpafk; - Rfhjhu mikrR;

78

2018-46 Mk; kyu; ,jo;-1 kw;Wk; 2 tJ ,jo; Rfk;

gzprhue; j; csneUff; LP k;

vkJ thof; i; fAk;

Occupational Stress & Our Life

vkJ md;whl tho;tpy; ehk; ehq;fs; vjpu;nfhs;Sk; gzprhu;e;j
gy;NtW tifahd rk;gtq;fis csneUf;fPLfs; Fwpj;Jg;
Neu;nfhs;fpNwhk;. ,e;jr; rk;gtq;fs; ghu;g;Nghk;.
ehk; vjpu;ghu;j;j xd;whfNth my;yJ
vjpu;ghuhj xd;whfNth ,Uf;fyhk;. gzprhu;e;j csneUf;fbAld;
,e;jr; rk;gtq;fs; fhuzkhf gy;NtW fhuzpfs; ,ize;J
xUtu; ve;j epiyapy; ,Ue;jhYk; fhzg;gLfpd;wd. gy fhuzpfs;
csneUf;fPl;Lf;F Mshfyhk;. gzpapl cs neUf;fPl;Lld;
MfNt ,e;jf; fl;Liuapy; njhlu;Ggl;Ls;sd. Ntiyj;jsk;>

79

Rfk; 2018-46 Mk; kyu; ,jo;-1 kw;Wk; 2 tJ ,jo;

Nrit toq;Fdu;fs;> gadhsu;fs;> ,jd; fUj;J vkJ tho;tpy;
Nkw;ghu;it cj;jpNahfj;ju;fs;> csneUf;fPL ,y;yhky; xU epkplk;
gzpapd; tif> gjtp cau;Tfs;/ $l ,y;iy vd;gjh?
njhopy;rhu; tpUj;jpfs; kw;Wk;
nra;aNtz;ba gzpfs; Fwpj;j gzprhu;e;j csneUf;fPl;bdhy;
njsptw;w jd;ik Mfpad mtw;Ws; Vw;gLk; gf;ftpisTfspy; ey;y
rpythFk;. kw;Wk; jPa tpisTfs; fye;Js;sd.
cjhuzkhf ehl;gl;l gzprhu;e;j
cqf; is ePq;fs; csneUf;fPlhdJ vjpu;kiw
,dqf; zL; nfhzl; hy; tpisTfshd Nritapd; juk;
cqf; sJ r%fjj; pid Fiwtiljy;> gzp nra;Ak;
ePq;fs; ,yFthf ,lj;jpy; Vw;gLk; gpzf;Ffs; kw;Wk;
,dq;fzL; nfhs;tPu;fs;. khuilg;G> ePupopT> ghuprthjk;
cjhuzkhf cq;fshy; Nghd;w njhw;wh Neha;fshy;
czugg; Lk; Nfhgk;> Jf;fk>; ghjpf;fg;gLjy; Mfpatw;iw
kfpor; ;rp Mfpa czu;Tfs; Vw;gLj;Jk;.
kw;iwatuf; shYk;
czug;gLk; vdg; ij mNjNtis guPl;irfspy;
ePqf; s; tpsq;fpf;nfhs;s rpj;jpailjy;> gzpaplj;jpy;
NtzL; k.; FOr; toq;fg;gLk; ,yf;Ffis cupa
nraw;ghLfspy; £LgLjy>; Neuj;jpy; epiwNtw;Wjy; kw;Wk;
tpisahlL; fspy; epWtdj;jpd; ,yf;Ffis miljy;
£LgLjy>; r%f Nrit Mfpad rpy Neu;kiwahd
eltbf;iffspy; £LgLjy; tpisTfSf;fhd cjhuzq;fshFk;.
Mfpad kww; tuf; is ,e;j cjhuzq;fspy; ,Ue;J
NkYk; mwpeJ; nfhs;s gzprhu;e;j csneUf;fPlhdJ
cq;fSf;F cjTk;. xU rkdhd epiyapy;
,Wjpg; gbahdJ ePq;fs; Ngzg;glNtz;bajd; mtrpakhdJ
milahsk; fzl; czug;gLfpwJ.
r%fjj; py; tho;tJk; vdNt gzprhu;e;j
mjidr; rpwgg; hf csneUf;fPl;bidr; rkepiyapy;
Kfhik nrat; JkhFk;. NgZtjw;fhfg; gpd;tUk; jpwd;fis
ehk; tpUj;jpnra;Jnfhs;tJ
mtrpakhFk;.

1. Ra tpopg;Gzu;T / jd;idj; jhd;
mwpjy; (Self-awareness)

80

2018-46 Mk; kyu; ,jo;-1 kw;Wk; 2 tJ ,jo; Rfk;

2. Ra Kfhikj;Jtk; (Self- Fwpj;Jr; rpe;jpAq;fs;. mtw;wpid
Management) (cq;fsJ czu;Tfisj;) jpdKk;
,utpy; ehl;Fwpg;Ngl;by; vOjp
3. r%fk; njhlu;ghd tpopg;Gzu;T itAq;fs;. ,e;j Kiwapd; Clhf
(Community Awareness) cq;fis ePq;fNs milahsk;
fhzyhk;.
4. rKjha Kfhikj;Jtk;
(Community Management) ,uz;lhtJ gbahdJ vt;thW
cq;fsJ czu;Tfs; /
,itfspd; Kjy; gbahdJ elj;ijfSf;Nfw;g cq;fis
cq;fisAk; cq;fs; ePq;fNs ifahs;tJ vd;gjhFk;.
tho;f;ifiaAk; cq;fsJ ePq;fs; rpde;j my;yJ Nfhgkhd
czu;Tfs; kw;Wk; elj;ijfs; ,ay;G nfhz;l xUtuhdhy;
Clhf milahsg;gLj;jpf; mjidf; ifahs;tjw;Fg;
nfhs;StjhFk;. nghUj;jkhd nraw;ghLfshd
rq;fPjj;ijf; Nfl;ly;> rka
cjhuzkhf ePq;fs; Nfhgkhf epfo;Tfspy; <LgLjy;> jpahdk;
,Ue;j> Jf;fkhf czu;e;j my;yJ kw;Wk; Nahfhrdg; gapw;rpfspy;
kfpo;r;rpahf czu;e;j jUzq;fs;
81

Rfk; 2018-46 Mk; kyu; ,jo;-1 kw;Wk; 2 tJ ,jo;

<LgLjy; Mfpaw;iw cq;fsJ Kaw;rpnra;Aq;fs;. mt;thW ePq;fs;
tpUg;gjw;jpw;Nfw;g Nkw;nfhs;syhk;. nra;jhy; cq;fsJ gzpr;#oy;
vg;NghJk; ,tw;wpw;fhfr; rpwpjsT rhu;e;j tho;Tk; jpdrup tho;f;ifAk;
Neuj;jpid xJf;fNtz;Lk;. ,d;gfukhf khWk;.

cq;fis ePq;fs; ,dq;fz;L rpq;fs %yk;:
nfhz;lhy; cq;fsJ r%fj;jpid itj;jpau; jdQ;Qh ,yqf; rpq;`
ePq;fs; ,yFthf ,dq;fz;L gjpthsu; (rKjha kUj;Jtk;)
nfhs;tPu;fs;. cjhuzkhf Rfhjhu Nkk;ghl;L gzpafk;
cq;fshy; czug;gLk; Nfhgk;> jkpo; ciungau;g;G kw;Wk; fzdpj;
Jf;fk;> kfpo;r;rp Mfpa czu;Tfs; jl;lr;R:
kw;iwatu;fshYk; czug;gLk; itj;jpau; g. fhu;j;jpNfad;
vd;gij ePq;fs; tpsq;fpf;nfhs;s
Ntz;Lk;.FOr; nraw;ghLfspy;
<LgLjy;> tpisahl;Lfspy;
<LgLjy;> r%f Nrit
eltbf;iffspy; <LgLjy; Mfpad
kw;wtu;fis NkYk; mwpe;Jnfhs;s
cq;fSf;F cjTk;.
,Wjpg; gbahdJ ePq;fs; milahsk;
fz;l r%fj;jpy; tho;tJk; mjidr;
rpwg;ghf Kfhik nra;tJkhFk;.
ePq;fs; ntw;wpfukhff; fle;J te;j
,uz;lhtJ gbapy; kw;wtu;fis
cs;thq;FtJ my;yJ mjid
ntw;wpfukhf epiwT nra;tjw;F
mtu;fis topg;gLj;JtJk;
Kf;fpakhdjhFk;. cjhuzkhf
cq;fsJ rka eltbf;iffs;>
jpahdk;> Nahfhrdg; gapw;rpfs;
my;yJ #oiy ,urpf;Fk;
eltbf;iffspy; VidNahiuAk;
<LgLj;Jtij cjhuzkhff;
nfhs;syhk;.

jaTnra;J Nkw;nrhd;d ehd;F
gbKiwfisAk; gpd;gw;Wtjw;F

82

2018-46 Mk; kyu; ,jo;-1 kw;Wk; 2 tJ ,jo; Rfk;

#upa ntgg; jj; pd;
nfhLikiaj; jzpff;

#upa xspapd; ed;ikfis Rw;Wr;#oypd; ntg;g mjpfupg;G>
nrhy;ypy; tbf;f KbahJ. #upa Gtp ntg;gkakhjy;> #upa
xsp ,d;Nwy; kdpj tho;Nt ,y;iy xspapd; Neubj; jhf;fk; Nghd;w
G+kpapd; midj;Jr; rf;jpfSk; gy topfspy; kdpj Fyj;jpw;F
,aq;Ftjw;F %y fhuzNk #upa ntg;gk; rk;ge;jkhd Neha;fisAk;
xspj;jhd;. ,aw;ifahd #upa xsp ghjpg;Gf;fisAk; mDgtpf;fNtz;ba
,ytrkhf vy;yh capupdq;fSf;Fk; epiyf;Fj; js;sg;gl;Ls;Nshk;.
fpilf;fpd;wJ. cjhuzkhf ntg;gkhd #oypy;
vdpDk; jw;Nghja efukakhd Ntiy nra;Ak; NghJ my;yJ
tho;f;if Kiwfs;>fhLfs; njhlu;r;rpahf Xa;tpd;wp mjpf
kuq;fs; mopg;G> mLf;Fkhbfs;> Ntiy nra;Ak; NghJ clypy;
neUf;fkhd tho;f;if Kiwfs;> ntg;gk; mjpfkhfp ntg;gr;Nrhu;T

83

Rfk; 2018-46 Mk; kyu; ,jo;-1 kw;Wk; 2 tJ ,jo;

Vw;glyhk; ,jdhy; gytPdk;> the;jp> kdf;Fog;gk;> Raepidtpd;wp
jiyapb> mjpf tpau;it >jhfk; ,Uj;jy;> the;jp tUk; czu;T>
Nghd;w Fzf;Fwpfs; fhzg;gLk;. fha;r;ry;> Ntfkhd ehbj;Jbg;Gfs;
NtW rpyUf;F tpau;FU> Njhy; Nghd;w gy;NtW Fzq;Fwpfs;
jbg;Gfs;> tpau;itf; nfhg;gsq;fs;> fhzg;gLk;. ntapy; fhyj;jpy; vkJ
rpte;j Njhy; jbg;Gfs; Vw;gLfpd;wJ. clypy; ePu;r;rj;J tpau;itahf
#upa xsp $Ljyhf clypy; gLk; ,of;fg;gLk; NghJ ePUld;
NghJ Njhw;gFjpapy; nkydpd; cg;Gf;fs;> nty;yk;> mkpNdh
msT mjpfupg;gjhy; cly; fWj;J mkpyk;> Nrhbak; nghl;lhrpak;
tpLfpwJ. vdpDk; vy;NyhUf;Fk; Nghd;w jhJ cg;Gf;fSk;
xNu khjpupahd ghjpg;Gfs; ntspNaWfpd;wd. NkYk; ePuhdJ
,Uf;fhJ rpyUf;F fz;fisr; Rw;wp vkJ clypy; ,Ue;J rpWePu;>
fUtisak;> Kfk; KJFg; gFjpapy; kyk;> tpau;it> Rthrpj;jy; Nghd;w
fU epw jpl;Lf;fs;> my;yJ topfspy; ntspNaWfpd;wJ. ePupd;
fUik epwk;> Njhy; tpahjpfs; NjitahdJ cly; ,af;fk;>
Vw;gLfpd;wd. ntapy; Njhw;Wtpf;Fk; ntg;gepiy> <ug;gjd; Nghd;w gy
tul;rpAk; mjdhy; Vw;gLk; ePu;g; fhuzpfis nghWj;J khWgLfpwJ
gw;whf;FiwAk; rpWePuff; fw;fs; vdNt fLikahd ntapypd;
Njhd;Wtjw;F xU fhuzkhFk;. ghjpg;Gf;fis Fiwg;gjw;F rpy
MNyhridfs; tUkhW
rpyUf;F fLikahd nta;apy;
ghjpg;gpd; NghJ tpau;it 1. Nfhilf; fhyj;jpd;
tuhjpUj;jy;>Njhy; rpte;J ghjpg;gpypUe;J Kw;wpYk;
gsgs vd ,Uj;jy;> jiytyp> tpLgl ,aw;ifahd topNa

84

2018-46 Mk; kyu; ,jo;-1 kw;Wk; 2 tJ ,jo; Rfk;

rpwe;jJ> flw;fiu> G+q;fh> nkyNdhkh Nghd;w Njhy;
epoy; jUk; ,lq;fs;> kiyg; Gw;WNeha;fSk; cUthfpwJ
gpuNjrq;fSf;Fr; Rw;Wyh vdNt mjpf #upa xspclypy;
nry;Yjy;> ,aw;ifahd FbePu; gLtijj; jtpUq;fs;.
cjhuzk; (kz;ghidf; FbePu;)
mUe;JtJ kpfTk; rpwe;jJ. 3. ntapy; fhyj;jpy; mjpfk;
ghjpf;fg;gl;l Foe;ijfSf;F
2. #upa xspapy; kdpjdpd; nghJthf tapw;Wg;Nghf;F
fz;fSf;F Gyg;glhj >tpau;FU Nghd;w gy
'my;uhtayl;" fjpu;fs; ghjpg;Gf;fs; Vw;gLfpd;wd. vdNt
fhzg;gLfpd;wd. ,it vkJ Foe;ijfs; rpWtu;fis ntspNa
clypy; tpl;lkpd; D njhFg;gpw;F mioj;Jr; nry;Yk; NghJ
Njit vdpDk; mjpfstpy; NghjpasT Rj;jkhd ePu; vLj;Jr;
vkJ Njhypy; gLk; NghJ vkJ nry;Yq;fs;.
Njhypy; rUkg; ghjpg;Gf;fs;
Vw;gLtJld; rhjhuz Njhy; 4. tajhdtu;fs; ntapy; fhyj;jpy;
fyq;fs; mrhjhuz epiyia kpfTk; Fspu;e;j epiyapy; cs;s
milaNtz;ba epiyf;Fj; ePu;g;ghdq;fis mUe;Jk; NghJ
js;sg;gLfpwJ. ,jdhy; Jk;ky;> rsp> ,Uky; Nghd;w

85

Rfk; 2018-46 Mk; kyu; ,jo;-1 kw;Wk; 2 tJ ,jo;

gy gpur;rpidfs; Vw;gLfpd;wd. rpyUf;F fLikahd
vdNt nghJthf tajhdtu;fs; ntaa; py; ghjpgg; pd;
Fspu;ikahd ghdq;fis NghJ tpau;it
mUe;Jk; NghJ xNu klf;fpy; tuhjpUjj; y;> Njhy; rpte;J
njhz;ilf;Fs; tpOq;fhky; gsgs vd ,Uj;jy,;
rpwpJ Neuk; ehf;fpy; itj;jpUe;J jiytyp>, kdf; Fog;gk>;,
kpjkhd Fspu;r;rpapy; mUe;jjy; Raepidtpd;wp ,Uj;jy;>,
rpwe;jJ. the;jp tUk; czu;T,
fha;r;ry;>, Ntfkhd
5. ePu; Nkhu; jhfj;jpw;F rpwe;jJ. ehbjJ; bgG; fs; Nghdw;
,jpy; $Ljy; Ritf;F gy;NtW Fzq;Fwpfs;
fwpNtg;gpiy> ,Q;rp> fhzgg; Lk.; ntapy;
nfhj;jky;yp> fwpkpsfha;> fhyjj; py; vkJ clypy;
miuj;J Nru;j;Jf; Fbf;fyhk; ePu;r;rjJ; tpau;itahf
mj;Jld; ntq;fhak;> CWfha; ,off; gg; Lk; NghJ ePUld;
Nghd;wdTk; Nru;j;Jf; Fbf;fyhk;. cg;Gff; s>; ntyy; k;>
mkpNdh mkpyq;fs;,
ePu; NkhuhdJ vkJ vYk;Gf;Fk;> Nrhbak;,nghl;lhrpak;
jirfSf;Fk; Gj;Jzu;r;rpiaAk; Nghd;w jhJ cgG; ff; Sk;
tYitAk; $l;LtJld; mJ ntspNaWfpd;wd.
nghl;lhrpak;> kf;dPrpak; Nghd;w
jhJ cg;GfSld; nty;yk; ,ju Rj;jkhfTk; cyu;T ,d;wpAk;
Nghrizg; nghUl;fs; epuk;gpaJ. ghJfhj;jy; Ntz;Lk;. ntapypy;
ntspNa nry;y Ntz;ba
6. ,sePu;> kw;Wk; tpw;wkpd; A. re;ju;g;gj;jpy; jiyf;Fk;
nghl;lhrpak; mjpfk; mlq;fpa clYf;Fk; ghJfhg;G jUfpd;w
nts;supg;gpQ;R vd;gd clYf;F Milfis mzpjy; mtrpak;.
Fspu;r;rp jUfpd;wd. ju;g;g+rzpia gUj;jpapdhyhd mjpf
cly; ntg;gj;ij Fiwg;gjw;F ,Wf;fkpy;yhj MilfNs
xUtu; vt;tsT Ntz;LkhdhYk; rpwe;jJ. fWg;G epwj;jpyhd
cz;zyhk;. kw;Wk; njd;id> Milfs;> Filfis jtpu;f;fTk;
gid kuq;fspd; gjePu;> Eq;F
clYf;Ff; Fspu;r;rpjUtJld;
tpw;wkpd; B, C rj;Jf;fSk;
mlq;fpajhFk;.

7. vkJ clypd; kpfg; ngupa
mtakhd N;jhy; gFjpia

86

2018-46 Mk; kyu; ,jo;-1 kw;Wk; 2 tJ ,jo; Rfk;

Vnddpy; fWg;G epwk; ntapypd; ew;rPufk;> frfrh> ed;dhup>
ntg;gj;ij ,Oj;J clk;gpy; nfhj;jky;yp kw;Wk; rPufk;)
nrYj;Jk; Mw;wy; nfhz;lJ. Nghd;wd rpwe;j KiwahFk;.
ntz;ikf;F ntg;gj;ijj;
jLf;Fk; Mw;wy; cz;L. vdNt 10. fhw;ge;J tpisahLNthu;>
ntz;zpw Mil mzpjy; fpupnfl; tpisahLNthu;> mjpf
ntg;gj;jpd; ghjpg;igf; Fiwf;Fk;. ntapapypy; Ntiy nra;Nthu;>
jhfk; ,y;yhtpl;lhYk; mbf;fb
8. Nfhilfhyj;jpy; cly; ePupd; ePu; mUe;Jjy; ey;yJ.
msit rupahd mstpy;
NgZtjw;F ntWk; jz;zPu;
kl;Lk; ,g;gzpia KOikahf
nra;Jtpl KbahJ. ePUld;
fha;fwpfs;> gotiffs;> fPiu
tiffs; mjpfstpy; cztpy;
Nru;j;jy; Ntz;Lk;.

9. Nghj;jy; Fspu;ghdq;fspy; r.Rjhfud>;
mw;ff;Nfhy; fye;J mUe;Jtij jhjpa cj;jpNahfj;ju;
jtpu;j;jy; Ntz;Lk;. ,jd; ePupopT rpfpr;ir epiyak;>
%yk; clypy; ,Ue;J mjpfsT aho;. Nghjdh itj;jparhiy.
rpWePu; ntspNawp clypy;
ePu;r;rj;J Fiwe;JtpLk; Nfhg;gp>
NjdPu;> Ngzpapyilf;fg;gl;l
Fspu;ghdq;fs;> Nrhlh
Nghd;wtw;iw mjpfstpy;
mUe;Jk; NghJ vkJ clypy;
Njitaw;w fNyhupfs; Nru;fpwJ.
vdNt vkJ clYf;F Fspu;r;rp
jUk; ghdq;fis mUe;j
KaYq;fs; cjhuzkhf rPdp
Nru;f;fhj gor;rhWfs; Njrpf;fha;>
Njhlk;gok; Kjypa goq;fs;>
fha;fwpfspy; ryhl; nra;J
rhg;gpLtJ kw;Wk; Fspu;r;rp jUk;
tpijfisj; jz;zPupy; Nghl;L
mUe;JtJ cjhuzk; (Jsrp>

87

Rfk; 2018-46 Mk; kyu; ,jo;-1 kw;Wk; 2 tJ ,jo;

tsu;e;NjhUf;fhd

clw;gapw;rp

xU ehisf;F

Kg;gJ epkplq;fs;

jpdKk; clw;gapw;rpapy; <LgLtJ khuilg;G>
ePupopT> kdmOj;jk; Nghd;wit Vw;gLk;
rhj;jpaj;ijf; Fiwf;Fk;.

88

2018-46 Mk; kyu; ,jo;-1 kw;Wk; 2 tJ ,jo; Rfk;

rupahd Kiwapy;  rupahd cly; epiwiag; Ngz
Nkwn; fhss; gg; Lk; xOqf; hd cjTfpwJ.
clw;gapw;rp gpd;tUk;
edi; kfisg; gafF; k;.  kdmOj;jj;ij Fiwf;fpwJ.

 ,jak;> EiuaPuy; vd;gtw;wpd; ekJ ehshej; thof; i; fapy;
rpwe;j njhopw;ghl;ilg; NgZjy;. vt;thW clwg; apwr; pfis
Nkw;nfhss; yhk;.
 jtwhj clw;gapw;rp>
clw;gUkidf; Fiwg;gjd;  xU nghOJ Nghf;F mk;rkhf
%yk; njhw;wh Neha;fs; Vw;gLk;
rhj;jpaj;ijf; Fiwf;fpwJ. c+k;:  jpde;NjhWk; rhjhuz tPl;L
,ja Neha;fs;> Gw;WNeha;> Ntiyfisr; nra;jy;

ePupopT> cau; FUjp mKf;fk;>  jpdKk; Ntiyf;F ele;Njh
ghuprthjk;> gf;fthjk; my;yJ irf;fpspNyh nry;Yjy;
Nghd;wit.

 khuilg;G Vw;gLk; rhj;jpaj;ijf;  g];rpy; gazpg;gtu;fs;> jhk;
Fiwf;Fk;. (Gifg;gpbj;jypdhy; ,wq;f Ntz;ba ,lj;jpw;F 2> 3
khuilg;G Vw;gLk; rhj;jpaKk;> jupg;gplk; Kd;ghf ,wq;fp

clw;gapw;rp ,d;ikahy; elj;jy;.
khuilg;G Vw;gLk; rhj;jpaKk;
Vwj;jho rkdhdit).  kpd;Dau;j;jpfisg; ghtpf;fhky;
gbf;fl;Lfspy; VWjy;.
 vYk;GfisAk;> jirfisAk;
typikg;gLj;jp> %l;Lfspd; ehq;fs; nra;af;$ba rpy
nefpo;Tj; jd;ikiaf; clwg; apw;rpfs;
$l;LfpwJ.
 tPl;L Ntiyfs;
 ePupopT kw;Wk; khuilg;G
Nghd;wtw;why; Vw;gLk; kuz  fpzw;wpy; jz;zPu; ms;Sjy;>
tPjj;ijf; Fiwf;fpwJ. epyk; ngUf;Fjy;> epyj;ijj;
Jilj;jy;> iffshy; cLg;Gj;
 M];bNahNghNuh]p];
(Osteoporosis) Neha; Njha;j;jy;> thfdq;fis
fOTjy;> tpwF ntl;Ljy;>
Vw;gLtijf; Fiwg;gjd; %yk; muprp ,bj;jy;> kz;ntl;bahy;
vYk;G KwpTfs; Vw;gLk; epyj;ijf; nfhj;Jjy;>
rhj;jpaj;ijf; Fiwf;fpwJ. tPl;Lj;Njhl;lk; mikj;jy;
89

Rfk; 2018-46 Mk; kyu; ,jo;-1 kw;Wk; 2 tJ ,jo;

 nghOJNghf;fhfr;  Fiwe;j Ntfj;jpy; Muk;gpj;J>
nra;af;$bait Nkw;$wg;gl;l Ntfj;ijg;

tpiuthf elj;jy;> ePr;ry;> gbg;gbahf milaTk;.
XLjy;> irf;fpNshl;Ljy;
eilapd; Ntfk;
eldg; gapw;rp> kiyNaw;wk;
xU Ntfk; fp.kP/ Ntfk; iky;/
 tpj;jpahrkhd tpisahl;Lf;fspy; epkplj;jpw;F kzpj;jpahyk; kzpj;jpahyk;
<LgLjy;
itf;f (km/hour) (mile/hour)
 Nahfhg; gapw;rpfs; Ntz;ba
mbfs; 3.2 2.0
 VNuhgpf; clw;gapw;rpfs; 4.0 2.5
70 4.8 3.0
 ghuk; J}f;Fk; gapw;rpfs; 5.6 3.5
90 6.4 4.0

105

120

140

rupahd cly; epiwiaAk>; eyy; ePq;fs; clwg; apw;rpfF; j;
clyikgi; gAk; ngWtjwF; jahuh?

 6.4 fp.kP/kzp my;yJ 4  cq;fSila ,yf;Ffs;
iky;/kzp vDk; Ntfj;jpy; vd;dntd;W njupe;J
RWRWg;ghd eilg; gapw;rpia nfhs;Sq;fs;.
Nkw;nfhs;sTk;.

90

2018-46 Mk; kyu; ,jo;-1 kw;Wk; 2 tJ ,jo; Rfk;

 cq;fs; tho;f;if Kiwf;Fg; nghUj;jkhd clw;gapw;rpfisj; njupT
nra;Aq;fs;.

 cq;fs; cly; kUj;JtuPjpahf jplkhdjh (Medical fitness) vdg;

gupNrhjpj;Jf; nfhs;Sq;fs;.

 ePupopT> cau; ,uj;jmOj;jk;> ,ja Neha;fs;> %l;L Neha;fs; ,Ug;gpd;
clw;gapw;rpia njhlq;f Kd;G kUj;Jt MNyhrid ngwTk;.


 clw;gapw;rpfspd; NghJk;> mjd; gpd;dUk; NghJkhdsT jz;zPu; gUfTk;.

Nkyjpf jfty;fSf;Fk;> cq;fs;
ngWkjpkpf;f MNyhridfSf;Fk;

vq;fisj; njhlu;G nfhs;sTk;.

Rtrupa

,izaj;jsk; kw;Wk; miog;Gikak;

www.suwasariya.gov.lk
0710 107 107

kpd;dQ;ry;: [email protected]

njhw;wh Nehaf; isj;
jLgg; jwF; k;>

fl;Lgg; Lj;Jtjw;Fkhd

njhlu;ghly; jpll; k;

'clw;gapw;rp nra;J ePz;lfhyk; tho;Nthk;"

Rfhjhu Nkk;ghl;Lg; gzpafk; - Rfhjhu mikrR;

91

Rfk; 2018-46 Mk; kyu; ,jo;-1 kw;Wk; 2 tJ ,jo;

,d;GSntd;rh

 ,d;GSntd;rh xU iturpdhy; njd;gLNkahdhy; cldbahfj;
Vw;gLk; njhw;W NehahFk;. jFjp tha;e;j itj;jpaiu
,d;GSntd;rh NehahspnahUtu; ehlTk;.
,UKk; NghJk; Jk;Kk; NghJk;
rj;jkhff; fijf;Fk; NghJk;  Nehapd; cr;rf;fl;l epiyikapd;
rpupf;Fk; NghJk; ntspNaWk; NghJ fhzg;gLk; Mgj;jhd
vr;rpy; kw;Wk; %f;Fr; rsp mwpFwpfs;
%yk; ,e;Neha; kw;wtu;fSf;Fj;
njhw;Wk;.  Rthrpg;gjpy; rpukk;

 ,d;GSntd;rh Neha;f;fhd  khu;G kw;Wk; tapw;Wg;gFjpapy;
mwpFwpfshtd fha;r;ry;> typ kw;Wk; ghukhf ,Ug;gJ
,Uky;> njhz;il typ Nghd;W czu;jy;
kw;Wk; %f;fpypUe;J xU
tifahd jputk; ntspNaWjy;  njhlu;r;rpahd the;jp
Nghd;witahFk;. ,t; mwpFwpfs;
 jiyr;Rw;W

92

2018-46 Mk; kyu; ,jo;-1 kw;Wk; 2 tJ ,jo; Rfk;

rpW gps;isfSfF; Mfhuq;fis mjpfkhf
cztpy; Nru;j;Jf; nfhs;sTk;
 ghiy cwpQ;rpf; Fbg;gJ
Fiwtiljy;  fQ;rp kw;Wk; #g; Nghd;w jput
tiffis #l;Lld; gUfTk;
 ePuhfhuq;fisf; Fbg;gjpy;
rpukk;  Foe;ijfSf;Fj; jha;g;ghy;
nfhLg;gij epWj;jhJ
 rpWePu; ntspNaWk; msT njhlu;r;rpahff; nfhLf;fTk;
Fiwtiljy;
 ,d;GSntd;rh Neha; guTtijj;
 mikjpaw;w Kiwapy; jLg;gjw;fhf
nraw;gly;

Nghd;w mwpFwpfSk; njd;glyhk;.

Nkw;Fwpg;gplg;gl;l Mgj;jhd  ,UKk; NghJ my;yJ
mwpFwpfs; njd;gLNkahdhy; Jk;Kk; NghJ %f;ifAk;
cldbahf itj;jparhiyia thiaAk; iff;Fl;ilahy;
ehlTk;. my;yJ b# fljhrpahy;
%bf;nfhs;sTk;. mg;gb
 cq;fSf;F ,d;GSntd;rh ,y;yhtpbd; Koq;ifapd;
Neha;f;fhd mwpFwpfs; cl;gf;fj;jpdhy; %f;ifAk;
fhzg;gLNkahdhy; tpiuthff; thiaAk; %bf;nfhs;sTk;.
Fzkiltjw;F
 ,UKk; NghJ my;yJ Jk;Kk;
 ed;whf Xa;ntLf;fTk; NghJ ghtpj;j b# fljhrpia
Fg;igj;njhl;bapDs; ,lTk;.
 Kl;il> kPd;> ,iwr;rp> mNj Nghy; iff;Fl;ilia
fUthL> fliy> gUg;G mbf;fb fOtp Rj;jg;gLj;jpf;
Nghd;w Ngh\hf;fhd fhatplTk;.

93

Rfk; 2018-46 Mk; kyu; ,jo;-1 kw;Wk; 2 tJ ,jo;

94

2018-46 Mk; kyu; ,jo;-1 kw;Wk; 2 tJ ,jo; Rfk;

 iffshy; thiaAk; taJte;Njhu;
%f;ifAk; mbf;fb
njhLtijj; jtpu;f;fTk;.  M];Jkh Nghd;w Rthr
Neha;fs; kw;Wk; ePupopT
 ntspNa nrd;W tPl;bw;Fj; Nghd;w ePz;lfhy Neha;fis
jpUk;Gk; Ntisapy; ,U cilatu;fs;
iffisAk; ed;whf
rtu;f;fhukpl;L Rj;jkhd ePupy;  ePz;l fhyj;jpw;F ];bNuhapl;
fOtTk;. kUe;Jfisg; ghtpf;Fk;
Nehahspfs;
 nghJ kf;fs; $Lk;
,lq;fSf;Fr;  Neha; vjpu;g;Gr; rf;jp
nry;tij Kbe;jtiu Fiwthdtu;fs;
jtpu;j;Jf;nfhs;sTk;.
ePq;fSk; ,d;GSntd;rh Neha;f;fhd
 ,d;GSntd;rh Nehahspfs; mwpFwpfisf; nfhz;l> Mgj;J
Ntiyj;jsq;fSf;Fr; Vw;glf;$ba FOtpdiur; Nru;e;j Xu;
nry;tijj; Nehahspnadpd; jFe;j itj;jpaiu
jtpu;j;Jf;nfhs;sTk;. cldbahf ehlTk;.

 Nehahy; ghjpf;fg;gl;l fug; ;gtjpfSf;Ff; fhar; ;ry;
gps;isfis ghyu; Vwg; bd; (vtt; ifahd
ghlrhiyfSf;Fk;> fha;rr; yhf ,Ug;gpDk;) mt;thW
ghlrhiyfSf;Fk;> Nkyjpf fha;r;ry; te;j mNj ehspy;
tFg;GfSf;Fk; mDg;Gtijj; cldbahf mUfpYs;s mur
jtpu;f;fTk;. itjj; parhiyf;Fr; nrd;W
cupa rpfpri; riag; ngwW; f;
 fPo;tUNthUf;F ,d;GSntd;rh nfhss; Tk.;
Neha; Vw;gLtjw;Fk;> mt;thW
Vw;gl;lhy; tpiutpy; mJ
mghafukhd epiyia
miltjw;Fkhd Mgj;J
mjpfkhf cs;sJ.

 fu;g;gpzpj; jha;khu;fs; Rfhjhu Nkkg; hlL; g; gzpafk;
95
 2 tajpw;Ff; Fiwe;j
Foe;ijfs;

 65 tajpw;F Nkw;gl;l

Rfk; 2018-46 Mk; kyu; ,jo;-1 kw;Wk; 2 tJ ,jo;

clw;gapw;rp nra;Aq;fs;>
cWjpahf ,Uq;fs;

rpWtu;fSk;> ,sk; gUtj;jpdu;fSk; xU
fpoikf;F Mff; Fiwe;jJ Ie;J

ehl;fshtJ> jpdKk; xU kzpj;jpahyk;
tPjk;> jPtpukhd clw;gapw;rpapy; <LgLtJ

mtrpakhdjhFk;.

96

2018-46 Mk; kyu; ,jo;-1 kw;Wk; 2 tJ ,jo; Rfk;

clw;gapw;rpapd; gadf; s; Ntz;ba ,lj;jpw;F 2 my;yJ
3 jupg;gplq;fSf;F Kd;ghfNt
 vYk;GfisAk;> jirfisAk; ,wq;fp elg;gjd; %yk;
typikahf;FfpwJ.
 kpd;Dau;j;jpfSf;Fg; (lift)
 %l;Lfspd; nefpo;Tj; jd;ikia gjpyhf gbf;fl;Lf;fspy; VWtjd;
(Flexibility) $l;LfpwJ. %yk;.

 rupahd cly; epiwiag; Ngz  fzpdp> ifg;Ngrp tpisahl;Lfs;>
cjTfpwJ. njhiyf;fhl;rp ghu;j;jy; Nghd;w
cly; ciog;gw;w nray;fspy;
 mofpa clyikg;igg; ngw <LgLtjw;F gjpyhf> nraYs;s
cjTfpwJ. tpisahl;Lfspy; Xa;T Neuj;ij
nrytpLjy;.
 kd mOj;jj;ijf; Fiwf;fpwJ.
 Mu;tj;Jld; fy;tp fw;wypy; ehk; Nkw;nfhss; f; $ba
clw;gapw;rpfs;
<Lgl cjTfpwJ.
 ,jak;> EiuaPuy; Nghd;wit nghOJ Nghf;fhfr; nraa; f;
$bait
rupahfj; njhopw;gl cjTfpwJ.
irf;fpNshl;lk;> Xl;lg;gapw;rp> ePr;ry;>
 clw;gUkidf; Fiwg;gjd; eldk;> RWRWg;ghd eilg;gapw;rp.
%yk; njhw;wh Neha;fs;
Vw;glf;$ba rhj;jpaj;ijf; tpj;jpahrkhd tpisahl;Lf;fs;
Fiwf;fpwJ fpupf;nfl;> kiyNaw;wk;> vy;Ny>
$ilg;ge;J.
(c+k;: ,ja Neha;fs;>
Gw;WNeha;> ePupopT> cau; Nahfh gapw;rpfs;
VNuhgpf; clw;gapw;rpfs;
,uj;j mOj;jk;> gf;fthjk; ghuk; J}f;Fk; clw;gapw;rpfs;
Nghd;wit).

ekJ ehshej; tho;fi; fapy;
vt;thW clw; gapwr; pfis
Nkwn; fhs;syhk; ?

 xU nghOJNghf;F mk;rkhf

 ehshe;j tPl;L Ntiyfisr; rupahd cly; epiwiaAk;> eyy;
nra;tjd; %yk; clyikgi; gAk; ngWtjw;F

 jpdKk; Ntiyf;F ele;J  6.4 fp.kP / kzp my;yJ 4
my;yJ irf;fpspy; nry;tjd; iky;/ kzp vDk; Ntfj;jpy;
%yk; RWRWg;ghd eilg;gapw;rpia
Nkw;nfhs;sTk;.
 g];rpy; nry;gtu;fs;> jhk; ,wq;f

97

Rfk;

2018 46 Mk; kyu; ,jo; - 1 kw;Wk; 2 tJ ,jo;

A Health Promotion Bureau Publication.
Rfhjhu Nkk;ghl;Lg; gzpafj;jpd; ntspaPL

Rfk; 2018-46 Mk; kyu; ,jo;-1 kw;Wk; 2 tJ ,jo;

 Fiwe;j Ntfj;jpy; Muk;gpj;J> clw;gapwr; p nraA; k; rupahd
Nkw;$wg;gl;l Ntfj;ijg; Kiw

gbg;gbahf milaTk;.  jPtpu clw;gapw;rpiaj; njhlq;f
Kd;G cliy ntg;gkhf;Fk;
ePq;fs; clw;gapw;rpfF; j; jahuh? clw;gapw;rpfis (Warming up
exercises) Nkw;nfhs;sTk;.
 cq;fSila ,yf;Ffs;
vd;dntd;W njupe;J  mjd; gpd;G clw;gapw;rpia
nfhs;Sq;fs;. nra;aTk;.

 cq;fs; tho;f;ifKiwf;Fg;  mNjNghy; jPtpu clw;gapw;rpapd;
nghUj;jkhd clw;gapw;rpfisj; gpd;G cliy MRthrg;gLj;Jk;
njupT nra;Aq;fs;. clw;gapw;rpfis(Relaxing

 cq;fs; cly; kUj;JtuPjpahf exercise) Nkw;nfhs;sTk;.
jplkhdjh (Medical fitness) vdg;
gupNrhjpj;Jf; nfhs;Sq;fs;.

 clw;gapw;rpfspd; NghJk;> mjd; Rfhjhu Nkk;ghlL; g; gzpafk;
gpd;dUk; NghJkhdsT
jz;zPu; gUfTk;.

98