ipqw mwqw nUM cMgw mihsUs krn iv`c ikvyN mdd kr

ipqw mwqw dI shwieqw ikvyN kr skdw hY:

b`cy nUM jnm dyx qoN bwAd dy qxwE bwry ijMnI v`D qoN v`D jwxkwrI r`K skdy ho, r`Ko qW ik qusIN mW dy bwry jwx sko[ pirvwrk msilAW kol ipqw leI vI shwieqw hY[swnUM Pon kro[ kMm nUM FMg nwl krn leI Awpxy swQI dI shwieqw kro qW ik quhwfw swQI kwPI Awrwm kr sky[ Awpxy b`cy dw iDAwn r`Kx iv`c mW dI shwieqw kro qW ik mW FMg nwl Kw sky Aqy ksrq kr sky[ Awpxy b`cy dw pUrw iDAwn r`Ko ,ijMnHW r`K skdy ho[ Xwd r`Ko ik ieh AOKw smW lMG jwvygw[

b`cy dy jnm qoN bwAd dw qxwA ie`k ielwjXog

bImwrI hY[ies dw Kwqmw ho jwvygw[

swfy nwl g`l-bwq krnw quhwfy Aqy quhwfy b`cyy leI lwBkwrI hY[ AsIN shwieqw kr skdy hW[

Pon kro 403-205-5178

ipqw nUM kI pqw hoxw cwhIdw hY:

b`cy dw hoxw ipqw leI vI ie`k bhuq v`fw bdlwE hY[quhwnUM dohW nUM ies smyN shwieqw dI zrUrq ho skdI hY[ qusIN AxgOilAw-px,aulJx jW gu`sw mihsUs kr skdy ho[ qusIN Awpxy fwktr nUM shwieqw leI kih skdy ho[ horW ipqwvW nwl g`lbwq vI shwiek ho skdI hY[ ijMnHw qusIN soc skdy ho ieh aus qoN izAwdw-qr Awm hY[ A`Cw Kwxw.ksrq krnw Aqy Awrwm bhuq zrUrI hY[ kuJ hwsw-mKOl vwlw smW iek`ly bqIq krn dI koiSS kro qW ik quhwfy sMbMD mjbUq bxy rihx[

“sB qoN mhqvpUrn kMm ie`k ipqw jo Awpxy b`icAW leI kr skdw hY ik aunHW dI mW nUM ipAwr dyvy”[ QyEfr hysbrg

shwieqw mMgxw quhwfw Aqy quhwfy pirvwr dy hOsly Aqy qwkq dI inSwnI hY[

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pirvwrk msly shwieqw kr skdy hn

shwieqw mMgxw quhwfw Aqy quhwfy pirvwr dy hOsly Aqy qwkq dI inSwnI hY[

tYlIPon shwieqw- swnUM Pon kro qusIN b`cy nUM jnm dyx qoN bwAd dy qzrby bwry ie`k AOrq nwl g`lbwq kr skdy ho[ auh quhwnUM iDAwn nwl suxygI Aqy quhwnUM jldI TIk ho jwx dy suJwA dyvygI[ qusIN swnUM Pon AwpxI smWsUcI dy Anuswr kr skdy ho[ ijMnI vwr quhwnUM jrUrq hovy, qusIN swnUM Pon kr skdy ho[

gru`p shwieqw- AOrqW hI AOrqW dIAW mddgwr huMdIAW hn

hPqy iv`c ie`k vwr ie`k gru`p ie`k mwihr-AOrq jo ik ivcwr crcw dI moFI huMdI hY,nUM imldw hY qusIN shwieqw pRwpq krogy Aqy quhwfy pRSnW dy au`qr id`qy jwxgy[ qusIN ieh soc ky bhuqw icMqq nhIN hovogy ik kI hoo irhw hY[ gru`p shwieqw hr ie`k dy iek`Ty ielwj leI mdd krdI hY[

Gr AMdr shwieqw- AsIN quhwfy kol AwauNdy hW swfw stwP quhwfy Gr shwieqw muh`eIAw krvwayux leI Aqy quhwfy svwlW dy jvwb dyx leI Aw skdw hY[

b`cy C`fx leI- AwE Aqy Aw ky horW mwvW nUM imlo

hr somvwr dI svyr swfIAW do jgHW qy mwvW Awpxy b`icAW Aqy ayunHW dy BYx-BrwvW nUM lY ky g`lbwq, kOPI Aqy dosqI leI iek`TIAW huMdIAW hn[AwE Aqy Awpxy pRSn pu`Co[

mW-bwp ie`kTy- joVy ie`kTy vI Aw skdy hn

b`cy dy jnm qoN bwAd dw qxwA ipqw qy vI Asr krdw hY[ qusIN ieh vI mihsUs krdy ho ik quhwfw irSqw sMkt-kwl qy hY[ swfw stwP quhwfI Aqy quhwfy b`cy dy ipqw dI shwieqw krygw Aqy qusIN izMdgI dy ies nvyN pVwh iv`c ikvyN ie`k-dUjy dI shwieqw krnI hY, bwry glbwq krogy[

vIfIE- dUijAW dIAW khwxIAW suxo swfy kol ie`k vIfIE hY jo ik mwvW Aqy ayunHW dy pirvwr nUM ieh smJx iv`c mdd krdI hY ik b`cy dy jnm qoN bwAd dw qxwA kI hY, swfy stwP nUM kho ik auh ieh quhwnUM idKwaux[

svY-ie`Ck- qusIN shwieqw kr skdy ho

qusIN dUijAW dI shwieqw krn bwry ie`Ck ho skdy ho jdoN quhwnUM ies bwry pqw c`l igAw[ AsIN quhwnUM dUijAW dy shwiek bxn leI tryinMg Aqy shwieqw muh`eIAW krvwauNdy hW[ swnUM Pon kro[ieh pqw krn leI ik qusIN svYie`Ck kMm

b`cy dy jnm qoN bwAd dw qxwA ie`k ielwjXog bImwrI hY[ies dw Kwqmw ho jwvygw[

swfy nwl g`l-bwq krnw quhwfy Aqy quhwfy b`cyy leI lwBkwrI hY[ AsIN shwieqw kr skdy hW[

Pon kro 403-205-5178

AsIN bhuq swry qrIikAW nwl shwieqw muh`eIAW kr skdy hW[

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kI quhwfy kol Bojn Aqy ksrq bwry pRRRRSn hn?

qusIN ijQy vI ho,jo vI quhwfy kol hY aus nwl auhI kro jo qusIN kr skdy ho[ ( QyEFr rUsvylt)

A`Cw Kwxw:

QoVw ijhw Kwxw KwE BwvyN ik quhwnUM Bu`K nhIN hY[ jdoN qusIN Gro jwvo qwN hlkw ijhw kuJ Kwx leI nwl lY ky jwE[ v`D Bojn bxwE qwN ik qusIN iesnUM bwAd iv`c Kwx leI PrIz kr sko[ qMdrusq Bojn leI bhuq swrIAW sbzIAW bxwE Aqy aunHW nUM AwpxI Pirj iv`c r`Ko[ vDyry-ivtwmn lE[

ksrq nwl SurUAwq kro:

auhI ksrq cuxo ijsdw quhwnUM AnMd AwauNdw hY[ lwiebryrI iv`coN ksrq vwlIAW vIfIE lY ky AwE[ iksy im`qr nwl quro[ hr roz dI kIqI QoVI ijhI ksrq iksy lMby Aqy izAwdw imhnq vwly kMm qoN izAwdw mhqvpUrn hY[ Awpxy smwj iv`c koeI qurn jW sYr vwlw pRogRwm l`B skdy ho[

b`cy dy jnm qoN bwAd dw qxwA ie`k ielwjXog bImwrI hY[ies dw

Kwqmw ho jwvygw[

swfy nwl g`l-bwq krnw quhwfy Aqy quhwfy b`cyy leI lwBkwrI hY[ AsIN shwieqw kr skdy hW[

Pon kro 403-205-5178

qMdrusq rihx dw mqlb hY:

A`Cw Kwxw auh Bojn hY jo ik qwkq dw cMgw swDn hY[Bojn swfI mnodSw qy Asr kr skdw hY[ ksrq krn nwl qusIN qMdrusq rhogy[iksy vI iksm dI ksrq quhwfI cMgI swh ikirAw Aqy qxwA G`t krn leI shwiek hovygI[ ksrq dbwE qoN mukqI leI mdd krygI[

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Food and Exercise: Punjabi

mYN AwpxI nW p`KI soc nUM ikvyN Kqm kr skdw/

skdI hW?

“kuJ burw vwpr skdw hY[kuJ cMgw vwpr skdw hY[ izMdgI Awm qOr qy ikqy nw ikqy ies ivckwr hY[”

mYN AwpxI nW p`KI soc nUM ikvyN bdl skdw/skdI hW?

aunHwN swry kMmW v`l iDAwn idE jo qusIN cMgy kr rhy ho[ ieh jwxo ik jo qusIN jo cMgw kr skdy ho ,kr rhy ho[ Awpxy Awp nUM Xwd krwE ik qusIN ie`kly nhIN ho[ AwpxI sm`isAw nUM h`l krn leI bhuq swry qrIi-kAW bwry soco Aqy aunHW iv`coN ie`k nUM cuxo[ies nUM krn dI koiSS kro[ jdoN qusIN mihsUs kro ik qusIN nW-p`KI soc iv`c iGr gey ho qW swh lYx vwlI ksrq kro[ Awpxy Awp nUM Xwd krwE ik qusIN kuJ Al`g socx bwry vI cux skdy ho[

b`cy dy jnm qoN bwAd dw qxwA ie`k ielwjXog bImwrI hY[ies dw Kwqmw ho jwvygw[

swfy nwl g`l-bwq krnw quhwfy Aqy quhwfy b`cyy leI lwBkwrI hY[ AsIN shwieqw kr skdy hW[

Pon kro 403-205-5178

nW p`KI soc kI hY?

qusIN sm`isAwvW bwry soc ky bhuq swrw smW bqIq krdy ho[ CotIAW sm`isAwvW aus qoN v`fIAW idKweI idMdIAW hn[ qusIN Awpxy Awp nMU doS vI dyxw SurU kr skdy ho,jo ik quhwfy leI cMgw nhIN hY[ Swied qusIN bdlwE leI byshwrw ijhw mihsUs

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hW-p`KI soco[

AwE nINd bwry g`lbwq krIey[

lok jo kihMdy hn ik auh “b`cy dI qrHW swayuNdy”hn ,Awm qOr qy Aijhw nhIN hY!

mW dI cMgI nINd lYx iv`c mdd ikvyN krIey:

audoN sOvoN jdoN b`cw swauNdw hY[ sOx qoN pihlW hlkw ijhw iKcwE kro[ sOx qoN pihlW inGy pwxI nwl nhwE[ sOx qoN pihlW auh pdwrQ nhIN pIxy cwhIdy ijMnHwN iv`c nSw hovy[ Awpxy sOx vwly kmry nUM swP-suQrw Aqy Awrwm-dwiek bxweI r`Ko[ sOx qoN pihlW Awrwm leI swh ikirAw vwlI ksrq kro[

Awpxy b`cy nUM sOx iv`c shwieqw ikvyN krIey:

m`Dm rOSnI iv`c b`cy nUM rwq dI Kurwk kmry iv`c hI idE[ gUVI nINd sOx qoN pihlW hI b`cy nUM ibsqr ‘qy pw idE[ hOlI ijhy b`cy nUM koml kMbl iv`c lpyto[ b`cy leI kuJ gwE –ieh quhwfy dohW leI shwiek hovygw[

b`cy dy jnm qoN bwAd dw qxwA ie`k ielwjXog bImwrI hY[ies dw Kwqmw ho jwvygw[

swfy nwl g`l-bwq krnw quhwfy Aqy quhwfy b`cyy leI lwBkwrI hY[ AsIN shwieqw kr skdy

hW[ Pon kro 403-205-5178

jdoN qusIN pUrI nINd nhIN lYNdy qW qusIN:

dUijAW nwl gu`sy rihMdy ho[ mnm`qw mihsUs krdy ho[ izAwdw Buldy ho[ koeI Bu`K nhIN lgdI[ koeI Bwvnw nhIN rihMdI[

Support for this resource was generously provided by :

b`cy nUM jnm dyx qoN bwAd dw qxwE kI hY?

sMswr du`KW nwl BirAw hoieAw hY,pr ieh ies nwl vI BirAw ipAw hY ik ienHW qoN aupr auTxW hY[ hyln kylr

socW Aqy BwvnwvW quhwfIAW ho skdIAW hn:

qusINy gusw,iPkrmMd qy audwsI mihsUs kr skdy ho[ qusIN drd mihsUs kr skdy ho[ qusIN ieh vI mihsUs kr skdy ho ik qusIN ie`k cMgI mW nhIN ho[ qusIN swied Awpxy b`cy nwl vI inrwSw Aqy gu`sw mihsUs kro[ qusIN ieh vI mihsUs kr skdy ho ik qusIN bury, kmzor jW susq ho[ quhwfy Aijhy ivcwr vI ho skdy hn jo quhwnUM frwaux[ ho skdw qusIN bhuq roNvo[ qusIN burw vI mihsUs kr skdy ho ik b`cy dy nwl izMdgI auh nhIN hY jo qusIN socI sI ik hovygI[

qusIN Awpxy Awp nUM cMgw mihsUs krn iv`c AwpxI shwieqw ikvyN kr skdy ho:

Awpxy srIr dw pUrw iDAwn cMgI nINd, qMdrusq Bojn Aqy ksrq kr ky r`Ko[ jo shwieqw quhwnUM Awpxy pqI, pirvwr dy mYNbrW Aqy dosqW qoN cwhIdI hY, aus leI kho[ b`cy nUM jnm dyx qoN bwAd dy qxwE Aqy ies qoN TIk hox dy qrIikAW bwry v`D qoN v`D is`Ko[ horW nwl g`lbwq krn leI,jo ies nUM smJdy hn, b`cy nUM jnm dyx qoN bwAd dy qxwE dy shwieqw-gru`p dw ih`sw bxo[ pirvwirk msly stwP nwl g`lbwq kro[

b`cy dy jnm qoN bwAd dw qxwA ie`k ielwjXog bImwrI hY[ies dw Kwqmw ho jwvygw[

swfy nwl g`l-bwq krnw quhwfy Aqy quhwfy b`cyy leI lwBkwrI hY[ AsIN shwieqw kr skdy hW[ Pon kro 403-205-5178

ie`k AOrq b`cy nUM jnm dyx qoN bwAd qxwE iv`c ho skdI hY,jykr auh b`cy dy jnm qoN keI hPiqAW,mhIinAW jW ies qoN lMby smyN q`k burw mihsUs krdI hY[ bhuqIAW AOrqW ies qrW mihsUs krdIAW hn[ b`cy nUM jnm dyx qoN bwAd dy qxwE dI SUUrUuAwq hY Aqy KwqmW hY Aqy iesdw ielwj kIqw jw skdw hY[ qusIN ie`kly nhIN ho!

Support for this resource was generously provided by :

What is PPD: Punjabi