Ohoma baya karanawada ban. Reta kanna hitapu kema ekath amathaka kara. Ada sambolai bathui kanawa
sambola kanna epa, (pol epa) biththarai bathalai (sweet potatoes) kaapan

ala thunak or 2k ekka egg white 2k or 3k.
eetapasse poddak walk ekak, jogging ekak, squats tikak gahanna life style eke habbits tikak hadaganin.
ea podda witharak karath athi loku wenasak wenna, kela wena eka anik paththata gihin podda podda recover wenawa.
anik kana ewa normal kaapan thel tikak adu karala, dawalta onama nam basumathi cup ekak replace karapan lunch ekata, ekath lokuwata awulak na ara tika karath loku wenasak wenawa. thawa extra goda yanna ona nam lunch eka hadaganna. eetapasse ithin ubata anga shape wenakota asa hithunoth thawa push karanna puluwan. but healthy life ekakata ara habbits tiken godak dura giyahaki.
habai kela unaain passe wadak naane