1: Zadรชn ku rojane tรช serfkirin: Pir bi รงeลรฎt be รป divรช piranรฎ di ลรปna xurekรฎ heywanรฎ de xurekรฎ nebatรฎ hilbijรชrin
2:Xwarinรชn parรชzรช rojane: Genim รป zadรชn (Bilxur/sawar, lazut, brinc) an รฎhtรฎmamรช bidin kartola.
3:Her roj du sรช caran zerzewat รป fรชkiyรชn cur bi cur bixwin (rojรช herรฎ hindik 400 gr.)
4:Her roj bi giranรฎ รงalakiyรชn fizikรฎ bikin, giraniya laลen xwe li gor ลรฎretรช bikin. (divรช bedena laลa mirov 20-25)
5:Her roj mรฎqdarรช runรช ku hรปn dixwin wenรชrรฎnin ( Divรช enerjiya zรชdehรฎ ku ji rรปn tรช ji % 30 derbas nebe) di xwarinรชn xwe de ลรปna rรปnรช heywanรฎ ve runรช nebatรฎ bikarbรฎnin.
6:Di ลรปna goลtรชn heywanรฎ yรช bi don รป hilberรชnin goลt de masรฎ, mirรฎลk, elok/hulรฎ an wekรฎ Fasulye, nok, nรฎsk รป dan bixwin.
7:ลuna heyvanรฎ yรช bi donรฎ ve mast, ลรฎr รป penรชrรช ku runรช wan kรชm in bixwin.
8:Xwarina ku ลekรฎrรชn wan kรชm e bixwin, heya ku ji deste we tรช, ลekirรช refรฎneyรฎ bikar neynin. Xwarinรชn ลรชrรฎnahรฎ รป ava fรชkiyรชn ลรชrรฎn kรชm bikin.
9:Xweya xwe yรช rojane kรชm bikin (divรช rojรช kevรงiyรช รงay derbas nebe)
10:Tu car raqiyรช venexwin
11:Xurekรชn xwe bi hรฎjyenรฎk รป paqรฎj amade bikin. Di pรชjandinan de metotรชn xeลandin, firin, dรปkel wd. bikin ku mรฎqdarรชn rรปn, ลekir xwรช dakeve
12:Hetanรฎ 6(ลeล) meha pitikรชn xwe bi ลรฎrรช dรช xwedรฎ bikin. Ji meha 6an ลรปnda li gorรช wรช xwarina tรชr รป bi รฎstiqrar pรชk bรฎnin.
Amadekar: Paลa Amedรฎ
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