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ने�पा�लमा� स्वा�स्थ्य

शि�क्षा� तथा� धु�मापा�ने निनेयन्त्रण का�य�क्रमा

२०१०

zf/Ll/s Jofofd• df+;k]zL k|

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df+;k]zL k|0ffnL• df+;k]zL k|0ffnLn] tkfO{sf]

z/L/sf] ;+/rgf lgdf{0f u5{, z/L/sf] ;'/Iff u5{ / zlQm k|bfg u5{ .

• tkfO{sf] z/L/df ePsf] @)^ j6f xf8x? 4f/f lgld{t s+sfn g} z/L/sf] ;+/rgf xf]

• z/L/4f/f lgld{t rfnx?sf] pTkfbg / lgoGq0f ug]{ sfd z/L/df ePsf ^$) j6f s+sfn df;+k]zLx?n] ub{5 .

 Aune Greggas

• vKk/n] lulbsf] ;''/Iff ub{5 .

• d]?b08 dfbn cfsf/sf xf8x?4f/f ag]sf x'G5g\ .

• s/·n] d'6', kmf]S;f], sn]hf], d[uf}nf / k]6sf] ;'/Iff lbG5 .

• k5f8L k'¶f] / uf]8fsf] x¸Ln] lx+8\8'n ug{ / kfv'/f / xftsf x¸Ln] ;fdfg ;fg]{ sfd ug{ ;lhnf] jgfpb5 .  Skeleton has 206 bones.

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s+sfn÷xf8sf] ?k/]vf

xf8x?• s+sfn xf8x?4f/f

lgld{t x'G5 .• xf8x? xn'sf t/ alnof

x'G5g\.z/L/sf] hDdf tf}nsf] !$Ü SofN;Lod xf84f/f aGb5 .

• z/L/df hDdf ePsf] vlgh, SoflN;od / km;kmf]/;n] xf8nfO{ dha't agfpFb5 .

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Diagram of a bone. The bones are of living material. If there is too little calcium in the food, the body begins to use the calcium in the bones.

xf8x? lhljt tGt' x'g\ • xf8x? lhljt tGt' x'g\ .• xf8sf] a[l4 xf8sf] clGtd

efudf x'g] u5{ . s'g} s'g} xf8x?df h]nL h:t} g/d x8\8L–df;L x'G5 .

• k|To]s xf8df ljz]if k|sf/sf sf]ifLsf x'G5g\ h;nfO{ cl:6of]Anf:6;\ elgG5, h;4f/f xf8sf] agfj6 gljs/0f ub{5 .

If a bone breaks, it can be healed in a couple of months.

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hf]gL{x?• xf8x? w]/}

lsl;dn] Ps cfk;df hf]8LPsf x'G5g\ .

• cfwf/e"t hf]gL{x? lo x'g\ M s'd, s'O{gf], xftsf] gfl/, k'¶f], 3'8f], uf]nLuf7f] / 9f8 .

 

http://www.scoi.com/sholanat.htm

http://www.scoi.com/elboanat.htm

http://www.scoi.com/handanat.htm

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http://www.scoi.com/hip.htm

http://www.scoi.com/kneeanat.htm

http://www.scoi.com/anklanat.htm

:gfo' aGwg  

• :gfo' eg]sf] Tof] tGt'–hfnf] xf] h;n] df+;k]zL nfO{ xf8;Fu cyjf Pp6f df+;k]zLnfO{ csf]{ df+;k]zL;Fu afFw]]sf] x'G5 . lo k|foh;f] dl;gf 8f]/L h:Tf TofGb|fsf] d'8f h:tf x'G5g\ .

• cf}nfx?sf] rfn klg log} :gfo"df e/kb{5, h;n] cf}nf / s'xgf]nfO{ Ps cfk;df afFw]sf] x"G5 . 

Muscles and tendons in the hand.

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cflrN; :gfo' aGwg • ;a}eGbf

d'Vo :gfo"df cflrN; :gfo' xf] . h;n] v'§fsf] k5f8L kl§sf] s's'{RrfnfO{ dfly p7fpg] sfd ub{5 .

• To:t} cuf8L kl§sf] cf}+nf j/Lk/Lsf] efu / s's'{Rrfsf] df+;k]zLnfO{ :gfo'åf/f hf]l8Psf] x'G5 .

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Achilles tendon

lnufd]G6 -xf8x?nfO{ afFWg]

8f]/L_• lnufd]G6 eGgfn] To:tf dl;gf TofGb|fx? x'g\ h;n] xf8nfO{ dha"t agfpg xf8sf] hf]gL{ afFlwPsf] x'G5 .

• ltgLx? sf]nfh]g / Ps k|sf/ tlGsg] j:t', h;nfO{ Onf:6Lg elgG5, åf/f d'7f–d'7fsf] ?kdf ag]sf] x'G5 .

• lnufd]G6n] cGo w]/} c+ux?nfO{ klg ;xf/f lbPsf x'G5 h:t} sn]hf], lkQy}nL / kf7]3/ .

Ligaments connect bones to other bones to form a joint. In the picture ligaments in the knee.

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nee

l:y/tf• ha dfgj z/L/

d/]/ hfG5, df+;k]zL :gfo" / lnufd]G6 s'lxP/ hfG5g\, dfq v's'nf xl¸x? / bfFtx? afFls /xG5g\ .

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s''/s'/] xf8• s'/s'/] xf8 Ps lsl;dsf] /a8 h:tf]

kbfy{ xf] . dfgj z/L/df ltg leGg k|sf/sf s'/s'/] xf8x? x'G5g\ .

• kf/bzL{ s'/s'/] xf8M o;n] xf8x?sf] ljrsf] hf]gL{df c;/ kg{ glbgsf] nflu cf8 lbg] sfd u5{ .

• tGt'do s'/s'/] xf8M of] Pp6f nrsbf/ xf8 xf] h'g xfjf cfbfg k|bfg x'g] c+udf k|of]u x'G5 h:t} gfs / sfg .

df+;k]zL

 • df+;k]zL eg]sf] ljz]if k|sf/sf tGt'x? x'g\ h'g z/L/sf ljleGg cu+x?df rfn lbg slxn] sl;g] / slxn] vs'nf] x'g] ub{5g\ .

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Mus

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Diagram of a muscle.

km\n]S;/ / PS;6]g;/ df+;k]zL

• df+;k]zLx? cfkm} v'Drg ;S5g t/ cfkm}nfO{ nDJofpg ;Sb}gg\ . To;sf/0fn] km\n]S;/ df+;k]zL hf]gL{df v'lDrPkl5, To;nfO{ km]/L km}nfpg jf l;wfkfg{ PS;6]g;/ df+;k]zLn] ;w} e'ldsf v]Nb5 .

http://scienceblogs.com/clock/upload/2006/06/muscle%20contraction.jpg

Muscles can only shorten.

ljleGg k|sf/sf df+;k]zLx?

• df+;k]zLx? ltg k|sf/sf 5g\ .!_ s+sfn df+;k]zL@_ lrKnf] df+;k]zL#_ d'6'sf] df+;k]zL

http://en.wikipedia.org/wiki/Muscle

s+sfn df+;k]zL• dfgj z/L/df ^$) j6f

s+sfn df+;k]zLx? x'G5g\

• s+sfn df+;k]zLx? P]lR5s df+;k]zL x'g\ .

• k|foh;f] s+sfn df+;k]zLx? hf]8f hf]8f ldn]/ /x]sf x'G5g\ . ht

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• s+sfn df+;k]zL wsf{ wsf{ k/]sf x'G5g\ .

• d'6'sf] df+;k]zLdf klg wsf{ x'G5g\ .

lrKnf] df+;k]zL• lrKnf] df+;k]zLx? P]lR5s x'G5g\ . ltlgx?

:jrflnt x'G5g\ .• ;fgf] cfGb|fdf ePsf df+;k]zL lrKnf

x'G5g\ . ltlgx?n] vfgfnfO{ cuf8L ws]Ng] ub{5g\ .

• OR5f zlQmn][ klg lrKnf] df+;k]zLnfO{ c;/ ug{ ;Sb}g t/ dfgl;s tgfjn] lolgx?sf] sfdnfO{ ;':t agfpg ;S5 .

• Soflkmgn] cfGb|sf] df+;k]zLsf] sfo{nfO{ ljkl/t c;/ b]vfpg ;Sb5 .

 d'6'sf] df+;k]zL• d'6'sf] df+;k]zLdf

To:tf df+;k]zLsf sf]lifsfx? x'G5g\ h;n] gzfsf sf]lifsfn] h:t} df+;k]zL v'lDrPsf] / sf]lifsf :yfGt/0f ePsf] ;+s]t ub{5 .

• d'6'sf] df+;k]zL P]lR5s df+;k]zL xf]Og .

http://en.wikipedia.org/wiki/Heart

Heart

zlQm pTkfbg• df+;k]zL tGsfpgsf] lglDt

cfjZos zlQm lgDg t/Lsf4f/f k|fKt ug{ ;lsG5 .

• cf/f]ljs cfn]S6]6 zlQm pTkfbg • cf/f]ljs nfS6]6 zlQm pTkfbg• cf/f]ljs zlQm pTkfbg

jfo'/lxt PnfS6]6\• jfo'/lxt PnfS6]6 zlQm pTkfbg k|

s[ofdf z/L/sf] P8]gf]l;g lq–kmf];km]6 gfdsf] kbfy{ k|of]u x'G5, h'g kbfy{ df+;k]zLsf sf]ifx?df hDdf x'g] ub{5g\ .

• lt kbfy{x?åf/f dfqf, z/L/n] nfdf] ;do;Dd sfd ug{ k|;:t x'b}gg\ .

Adenosine triphosphate (ATP)

jfo'/lxt NofS6]6\• jfo'/lxt NofS6]6\ zlQm

pTkfbg ug]{ k|s[ofdf P8]gf]l;g lq–kmf];km]6 gfdsf] kbfy{, sfjf]{xfO8«]6, lUnsf]lhg cyjf Unf]sf]h4f/f pTkfbg x'G5 . o;n] z/L/df b'Uw cDn 5f]8\g] ePsf]n] o;sf] sf/0fn] z/L/ yfSg] / b'Vg] klg ub{5 .

Glycogen can storage as many as 30.000 glucose units for energy production in the body.

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P/f]ljs• P/f]ljs zlQm k|s[ofdf,

P8]gf]l;g lq= kmf];km]6 gfdsf] kbfy{, sfjf]{xfO8«]6, lrNnf] / k|f]l6gsf] sf/0fn], clS;hgsf] ;xfotfn pTkfbg x'G5 .

• of] tj;Dd nuftf/ /lx/xG5 hj;Dd zlQm ;+lrt x'G5 / clS;hg klg /xG5 . h] ePtf klg o;sf] pTkfbg Ifdtf rflx l;ldt x'G5 .

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P/f]ljs Jofofd• P/f]ljs Jofofdn] /Qm ;

+rf/ / sd /QmrfknfO{ ;'wf5{ .

• o:tf] Jofofdn] d'6'nfO{ dha"t agfpg ;xof]u ub{5 .d'6'df al9 /ut cfbfg k|bfg x'gfn] x'bo3ft x'g] vt/f sd x'G5 . o;n] /ftf] /Qm sf]lifsfsf] dfq a9fpFb5 .

Aerobic exercises:- Walking- Hiking- Running- Cycling- Swimming- Playing tennis

/Qm ;+rf/

 

• k|To]s z/L/sf ^)) ljlnog sf]lifsfx?sf] lglDt clS;hg cfjZos kb{5 . ltlgx?n] clS;hg /utdfkm{t k|fKt ub{5g\ .

• /ut nuftf/ z/L/df /Qm glnx?4f/f ;+rf/ eO{/xG5g\ .

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You can look at the video of blood circulation in YouTube by MingMingchen http://www.youtube.com/watch?v=ABTvNR59K5Q&NR=1

/QmgnLx?• /QmgnLx? crDd k|

sf/n] t/ qmda4 /x]sf 9'+u|f]x? x'g\ . logLx?sf] Psfkl§5]pdf 7"nf gzf / cf6{/Lsf] ;fydf d'6' hf]l8Psf] x'G5 eg] csf]{kl§ 5]pdf ;–;fgf Soflkn/L /QmgnLx? x'G5g\ .

http://en.wikipedia.org/wiki/Cardiovascular_system 

 d'6'• d'6' Ps zlQmzfnL kDk

xf] . of] df+zk];Ln] ag]sf] x'G5 .

• o;sf b'O{ kf6fx? x'G5g\ . o;sf] bfFof kf6f] sdhf]/ x'G5 eg] jfFof kf6f] dha't x'G5 .

• lo b'j} efudf b'O{j6f y}nLx? x'G5g\ ,h;nfO{ d]lG6«sn / cfl6{sn elgG5 . Heart

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kNdf]g/L cyf{t wdgL ;+rf/

• /Qm;+rfng k|0ffnLdf b'O{ efu x'G5g\ . ;fgf] lsl;dsf] /Qm ;+rfngnfO{ kNdf]g/L /Qm ;+rfng elgG5 .

• lgnf] /ªsf] /Qmgln h;n] z/L/sf ljleGg efuaf6 cfPsf] /utnfO{ bfofF e]lG6«sn / jfofF cl6«od x'b} kNdf]g/L cf6«Lhdf k7fpF5 .

http://en.wikipedia.org/wiki/Pulmonary_circulation

jfo'sf] kl/jt{g• kNdf]g/L cflb|hn] /utnfO{ kmf]S;f]df

k7fpF5 . hxfF /ftf /Qmsf]ifn] sfj{G8fOcS;fO{8 jfo" aflx/ km\ofS5 / clS;hg lng] sfd ub{5 .

• sfj{G8fOcS;fO{8 UofF;, z/L/n] zlQm vkt ubf{ pTkflbt UofF; xf] .

• sfj{G8fOcS;fO{8 ePsf] /ut lgnf] /+usf] x'G5 .

• ha /utaf6 sfj{G8fOcS;fO{8 lgSnG5 / clS;hg ldl;G5, /utsf] /+u /ftf] x'G5 .

qmlds /Qm ;+rfng• 7"nf] dfqfdf x'g] /Qm ;+rfng g}

qmlds /Qm ;+rfng xf] .• o; k2lt cg';f/ 7"nf] dfqfdf clS;hg

ePsf] /ut, kmf]S;f]faf6 jfofF d]lG6«sn clg jfofF cfl6«od x'b}, 7"nf] /Qm k|jfxn] Pcf]6{ clg 7"nf] cfl6«{haf6 d'6'df, dl:tisdf, cfGb|fx?df xft v'§fx?df, x/Ps df+;k]zL / cGtdf ;a} eGbf k/ Soflkn/Lx?df k'Ug] sfd x'G5 .

http://en.wikipedia.org/wiki/Capillary

d'6'sf] rfn -gf8L_• d'6' Ps ldg]6df ^)–&) k6s ;Dd w8\sG5

h;nfO{ d'6'sf] rfn elgG5 .• cf};tdf, z/L/sf] k|To]s /QmgnLx?df /ut ;

+rfng x'gsf] lglDt () ;]s]G8 eGbf sd ;do nfUb5 .

• d'6'sf] rfn /f]lsPdf, ;j{k|yd dl:tissf To;kl5 z/L/sf cGo efusf sf]lifsf dg{ yfNb5g\ .

• s]lx ldg]6 k5f8L g} To:tf] dflg;nfO{ km]/L klxnfs} cjZyfdf Nofpg ;+efj x'b}g .

/ut• /ut Ps lsl;dsf] t/n

kbfy{ xf] h'g z/L/df ;+rfng x'G5 .

• o;df ljleGg k|sf/sf /Qm sf]lifsx? x'G5g\ M

• /ftf] /Qm sf]if• ;]tf] /Qm sf]if• Kn]6n]6\;  

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There are three different types of cells in the blood: red cells, white cells and platelets.

/Qm sf]ifx?• /ftf] /Qm sf]ifx? clS;hg /

sfj{g8fOcS;fO8 af]Sg] el/ofx? x'g\ . o;leq kmnfdsf] dfqf klg x'G5 .

• ;]tf] /Qm sf]lifsfx? Tolt a]nf dxTjk"0f{ e'ldsf v]Nb5g\ . h'ga]nf z/L/df ;+s/d0f eO{ z/L/n] ;+3if{ ug'{ k/]sf] x'G5 .

• Kn]6n]6\;n] /ut aUg /f]Sg] sfd ub{5 .

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Red blood cell, platelet and white blood cell.

Red blood cells.

/Qm ;d'x• hDdf rf/

k|sf/sf /ut x'G5g\ . h'g ए, बि�, एबि�, ओ x'g\ . lo k|To]s ls t 3gfTds (+) x'G5g\ jf C0ffTds (-) x'G5g\ . kf]lhl6e jf g]u]l6e .

http://en.wikipedia.org/wiki/Blood_type

:jf:Yo ;'wf/• zfl/l/s sfd / zf/Ll/s tflndn]

z/L/nfO{ /fd|f] cj:yfdf /fVg ;xof]u ub{5 .

• zfl//Ls Jofofd / sd lrNnf] kbfy{ ePsf] vfgfn] /Qm glnx? v'Nnf /fVg ;xof]u ldN5 .

• ;fsfxf/L vfgf, ;fydf k|;:t kmnkm'n, abfd, /];fbf/ u]8fu'8Ln] /fd|f] :jf:Yo jgfpg ;xof]u ub{5 . Aune Greggas

d[To'sf d'Vo sf/0fx?

• klZrd]nL ljZjdf w]/}h;f] eO{/fVg] d[To'sf sf/0fx?df d'6' / /QmgnLsf /f]ux? x'g\ .

• df]6f]kg, lrgL/f]u / w'd|kfgn] o:tf /f]usf] ;+efjgf a9fpFb5 .

• w'd|kfg ug]{ o"jf ju{df x[bo3ftaf6 d[To' x'g]sf] ;Defjgf, w'd|kfg gug]{ o"jfsf] eGbf ltg u'0ffn] al9 x'G5 . -olb nuftf/ w'd|kfg u/L /fVof] eg]_

Mortality rate by a heart disease seen according to the age smoking started. 

Less than 15 years old

15 -20 years

Over20 years

Non smoker

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w'd|kfg / /Qm ;+rfng

• tDafs'df ePsf] lgsf]6Lgn] cf6{/Lh Soflkn/L cf6{/LhnfO{ cfqmd0f ub{5 .

• w'd|kfgn] /Qm glnx?sf] leQfdf lrNnf] kbfy{ lgdf{0f ug]{ / df]6f]kg a9fpg] ub{5 .

Effect of the tobacco smoking to the temperature of the hand (red warmest, yellow middle, blue coldest; smoker to the left, nonsmoker to the right). 

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g]s|f]l;;–w'd|kfgsf] k|ltkmn

• /Qmglnx?df jf];f] / lrNnf]kbfy{sf] lgdf{0f / cf6{/Lhx? v'lDrgfn] z/L/sf cln kNnf] c+u h:t} xft / v'§fdf /Qm ;~rfng k'Ug ;Sb}g, kl/0ffd :j?k To:tf c+ux?df g]s|f]l;;x'g] ;Defjgf jl9 x'G5 .

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Most of the amputations done because of the weak blood circulation in the feet are made to smokers.

5fnf rfp/Lg'• cg'xf/sf] 5fnfsf]lifsfx?

df /Qm ;~rfng sd x'g] ub{5 .

• w'd|kfg gug]{ dfG5]sf] t'ngfdf w'd|kfg ug]{ dflg; jl9 j'9f] b]lvG5 lsg eg] w'd|kfg ug]{ dflg;sf] cg'xf/df j9L rfp/L k/]sf] x'G5 .

These are 42 year old twíns? Which is a smoker and which do not smoke? 

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/Qmglnx?df kl/j{tg• w'd|kfg u/]sf]

nIf0f /QmgnLx?df t'?Gt b]lvG5 .

• w'd|kfg ug]{dflg;sf] /QmgnLx?df l56} lrNnf] kbfy{ hDdf ub{5g\ . h;sf] sf/0fn] ltgLx? :jf:Yo b]lvb}gg\ .

These veins belong to persons who died in a car accident. The 32 old was a smoker, the 34 old was a nonsmoker.

pRr /Qmrfk• lrNnf] kbfy{ hDdf x'gfn], Soflkn/L

cf6{/Lh lylrG5 / kl/0ffd :j?k /Qmrfk j9\g hfG5 .

• hlt pRr /Qmrfk x'G5 z/L/n] /ut lng Tolt g} jl9 zlQm cfjZos kb{5 .

• Soflkmg / g'gn] klg /Qmrfk j9fpFb5 .• pRr /Qmrfk cfkm}df vt/gfs x'G5 o;n]

x[bo3ft tyf dl:tis3ft j9fpF5 .  

pRr /Qmrfksf] jlu{s/0f

 

  ;d"x l;:6f]lns mmhg

8fOof:6f]lns mmhg

xfOkf]6]g;g\

< ९० < ६०   

gd{n  ९०-१२० र ६०-८०   lk|–xfOk{6]g;g\

२१२-१३९ वा�८१-८९ 

tx !xfOk{6]g;g\

१४०-१५९ वा� ९०-९९ 

tx @xfOk{6]g;g\

≥१६० वा� १००≥  

Jofofd• Jofofd

eg]s} :jf:Yo ;'wf/ xf] .

• Jofofd u/L/x]sf] cj:yfdf /Qmrfk pRr ePdf klg Jofdsf] cGtdf, Jofod gu/]sf] j]nfdf h:t} /Qmrfk sd x'G5 . Aune Greggas

lsg w'd|kfg ug]{ JolQm eGbf gug]

{ JolQmsf] z/L/ :j:Yo x'G5 < • cfkm"nfO{ tGb'?:t kfpgsf] lglDt tkfO{sf]

kmf]S;f] / d'6'df clS;;g ePsf] /ut k'Ug' kb{5 . ha tkfO{ tDjfs' ;]jg ug'{ x'G5, tkfOn] sfj{gdf]gf]cS;fO{8 tkfOsf] z/L/df kl/lrt u/fpg' x'G5 . o;sf] sf/0fn] tkfO{sf] ef}lts z/L/df clS;hgsf] sld x'G5, h;n] ubf{ /fd|f] v]n v]Ngdfq cK7\of/f] xf]Og t/ lx8 8'n ug{ / e¥of· r9\g klg ufx|f] x'G5 .

  http://my.clevelandclinic.org/healthy_living/smoking/hic_smoking_and_physical_activity.aspx  

w'd|kfgstf{ / lau|bf] :jf:Yo

• ;fwf/0f tyf cw{ Jo:s JolQmsf] zf/L/Ls :jf:Yodf lu/fj6 cfpg' / kmf]S;f]sf] s[ofsnfkdf sld cfpg'sf] cWoogdf, w'd|kfg ug]{ JolQm eGbf w'd|kfg gug]{ JolQmsf] :jf:Yo / pgLx?sf] s[ofsnfkdf pd]/s} sf/0fn] km/s b]lvb}g\ .

• hDdf hlDd cWoogdf #$& hgf w'd|kfg ug]{ dflg;sf] eGbf &(! w'd|kfg gug]{ JolQmx?sf] zf/L/Ls tGb'?:tL df lu/fj6 cfPsf] kfOof] .

• (1349/kg V 1618) h'g rfxL k|yd PS;kfO/]6f]/L en'd (3341m/v 3638ml) http://www.bmj.com/cgi/content/full/311/7007/715

d'6' ;DjlGw /f]ux?

dl:tisdf x'g] /Qm;|fj

bdsf] /f]u

ca'{4 /f]u

ux|f}+ ;fdfg prfNg l;Sg'

• 3'F8fnfO{ tn v'DRofpg'xf]; / v'§fåf/f ef/ yfDg] sfd ug'{xf];\ t/ tkfO{sf] 9f8n] xf]Og .

http://www2.edu.fi/materiaalipankki/index.php?id=74 

sd prfOdf ePsf sfd ug{ l7s t/Lsf ck\

gfpg'xf];\ . • ha tkfO{ tn

ePsf] sfd ug'{x'G5 cfkm\\gf 3'F8f tn v'DRofpg'xf]; / tn j:g'xf];\ . http://www2.edu.fi/materiaalipankki/index.php?id=74

 

sfd ubf{ ;lx prfO{ k|of]u ug'{

• tkfO{n] sfd ug]{ 6]jn ;lx prfO{df Joj:yf ldnfpg sf]lz; ug'{xf];\ .

http://www2.edu.fi/materiaalipankki/index.php?id=74 

tkfO{sf] z/L/ ;DjlGw hfgsf/L /fVg'xf];\

• dfgj z/L/df @)) eGbf j9L xf8x? / ^)) eGbf j9L dfFzfk]zLx? x'G5g .

• ltgLx?n] dflg;sf] nueu $)Ü tf}n cf]u6]sf] x'G5 .

• ltgLx? dWo] slt j6fsf] gfd tkfO{nfO{ yfxf 5 <

• xf8x? dfF;fk]z?x?• vKk/ 8]n6f]O8• sfvLsf] xf8 afO;]k km]df]/Lh• 5fltsf] xf8 Sjf8\8L;]k km]df]/Lh• k'7fsf] xf8 ;f]nLj;• lt3|fsf] xf8 l6jLonL; Pg\6]l/P/• glnv'§sf] xf8 l6jLonL; kf]:6]l/P/

tkfO{sf] z/L/nfO{ tflnd

lbg'xf];\ • z/L/sf] cj:yf /fd|f] kfg{ tflndn] ;xof]u ub{5 . • tkfOn] *) dl6/ bf}8\g ;Sg] 7fFpsf] 5gf]6

ug'{xf]; . • o;sf] lglDt ;do lng'xf];\ / d'6sf] rfn yfxf

kfpg'xf];\ . • o:tf s'/f ;w} sfuhdf n]Vg'xf];\ / d'6'sf] rfn

yfxf kfpg'xf]; . • o:tf s'/f ;Fw} sfuhdf n]Vg'xf]; / x]g'{xf]; ls

s;/L tflnd rln/xbf tkfO{sf] z/L/df clS;hg k|jfx / tkfO{sf] dhj'lt slt j9\b5 .

tflnd kfqf]• lbg Ps xKtf Ps dlxgf Ps• lbg b'O{ xKtf b'O{ dlxgf

b'O{• lbg ltg xKtf ltg dlxgf ltg• lbg rf/ xKtf rf/ dlxgf rf/• lbg kfFr xKtf kfFr dlxgf

kfFr• lbg 5 xKtf 5 dlxgf 5• lbg ;ft xKtf ;ft dlxgf ;ft

• cem /fd|f] k|ltkmn Nofpg' eg]sf] ;fwf/0f tof tflnd j9fpg' xf] .

८० मि�टर दौ�डनला�ई अभ्या�स

तपा�ईंको$ दौ�डको$ त�लिला� पा�त्रो$ कोस्त$ दौ(खि*न्छ ? तपा�ईंको$ न�ड-को$ गत- कोस्त$ छ?

• क्री0या�शि2ला जी-वानला( तपा�ईंला�ई अझ *5स- र स्वा�थकोर जी-वान प्रदौ�न गछ8 । तपा�ईंको$ स्वा�थ्याला�ई स5त; जीन्या पादौ�थ8 वा� ला�ग5 पादौ�थ8को$ को�रणला( ���8दौ नगन58हो$स> ।

तपा�ईंला( आफ्न$ जी-वानको$ ��र(�� आAफैC बिनण8या गन8 सक्न5हुन्छ ।

We thank• State of Finland• ETRA–liitto ry, Finland, Aune Greggas• Scheer Memorial Hospital, Banepa, Kavre, Sundar Thapa, Pratigya Ranjit, HETIP team

• Wikipedia, Wikimedia, Red Cross (Finland), Cleveland Clinic, SCOI (Southern California Orthopedic Institute),  UCL (London Global University), American College of Foot and Ankle Surgeons, Scienceblogs.com, Hideo Ichiki, MingMingchen, Federal State and Territory Health Initiative, Australia (videos), T.D. Whute, P. A. Folkens (studies)