Veggies like spinach are grown for their green leaves which are eaten fresh, cooked, or processed. Spinach is a good source of vitamins A and C. Ideal growing conditions for spinach include cool weather, sunlight, and moist soil. Temperatures above 38°C or low rainfall reduces yields. Suitable varieties include Kathe local, Tetragold, Bloomsdale, and Allgreen. Spinach can be harvested from 3 months after planting until 8 months depending on the variety. Proper post-harvest handling and marketing helps reduce losses and maintain quality.

1. ! kl/ro
v';f{gLnfO{ xl/of]df sf“r} vfg,
;'sfP/ w'nf], d;nf / crf/sf] nflu
k|of]u ul/G5 . o;df ljz]ifu/L
le6fldg ‘P’ / ‘;L’ k|z:t dfqfdf
kfOG5 .
@ xfjfkfgL
Gofgf] xfjfkfgL, ;'Svf / udL{ df};d
pko'Qm x'G5 .
tfkqmd #* l8u|L ;]lG6u|]8 eGbf dfly
/ cfb|tf sd ePdf kmn / km"n sd
nfU5 .
# pko'Qm hftx¿
pGgt hftsf] ¿kdf k";f Hjfnf,
;''o{d'vL, ofT;'km';f, rGb|d'vL, hL–$,
cflb .
ð
ð
ð
v';f{gL v]tL k|ljlw
g]kfn cfly{s, s[lif / Aofkf/ sfo{qmd (NEAT Activity) s[lif ljefu
Photo: NFRP/USAID
Photos: Ramesh NG, Wikimedia
Photos: Fintrac
v';f{gL v]tL k|ljlw

2. pko'Qm hftx¿ ===
a0f{z°/ hftsf] ¿kdf PgP; !)!,
PgP; !!!, sdf{ %, sdf{ ,
cflb .
$ /f]Kg] / afnL lng] ;do
dlxgf
If]q
j} h] c ;f ef cf sf d+ k' df kmf r}
dWo kxf8
t/fO{÷leqL dw];
-hft, :yfgLo xfjfkfgL / k|ljlw cg';f/ nufpg] / afnL lng] ;do km/s
x'g ;S5 ._
% df6f]
lkPr dfg ^ b]lv ^=% /kfgLsf] /fd|f]
lgsf; ePsf] bf]d df6f] pko'Qm
x'G5 .
^ hUufsf] tof/L
uf]a/ jf sDkf]i6 dn /fv]/
hdLgnfO{ # b]lv $ k6s vghf]t
u/L emf/kft x6fO ;dy/ agfpg] .
la?jf /f]Kgsf] nflu ^) ;]=dL= sf]
km/sdf 8ofªx¿ agfpg] .
ð
ð
ð
Illustrations courtesy FAO Nepal.
Photos: Fintrac
#) ;]=dL=
!)–!% ;]=dL=
v';f{gL v]tL k|ljlw

3. aLp b/
pGgt M k|lt /f]kgL #) u|fd
-k|lt s67f @) u|fd_
a0f{z°/ M k|lt /f]kgL !) u|fd
-k|lt s67f ^=^ u|fd_
a]gf{ eP k|lt /f]kgL @,)))–@%)) af]6
-k|lt s67f !,#))–!^%) af]6_
* dnvfb
/f;folgs dnsf] kl/df0f df6f]sf]
pj{/fzlQm, cl3Nnf] afnL, sDkf]i6
dnsf] kl/df0f / afnLsf] hftdf e/
k5{ .
dnvfb k|lt /f]kgL k|lt s67f slxn]
sDkf]i6
!)))–!%))
s]=hL=
^^)–!)))
s]=hL=
hdLg tof/L ubf{
l8PkL
s]=hL= $=^ s]=hL= hdLg tof/L ubf{
kf]6f; $ s]=hL= @=^ s]=hL= hdLg tof/L ubf{
o'l/of
#=% s]=hL= @=# s]=hL= hdLg tof/L ubf{
!=% s]=hL= !=@ s]=hL= la?jf ;f/]sf] #) lbgdf
!=% s]=hL= !=@ s]=hL= la?jf ;f/]sf] ^) lbgdf
lrn]6]8 lh° )) u|fd $^) u|fd hdLg tof/L ubf{
af]/]S; ! s]=hL= ^^) u|fd hdLg tof/L ubf{
ð
ð
ð
Illustrations courtesy FAO Nepal.
Photos: Fintrac
v';f{gL v]tL k|ljlw

4. ^) ;]=dL= $% ;]=dL=
Photos: Fintrac
8ofªdf xf/sf] b'/L ^) ;]=dL= /
af]6b]lv af]6sf] b'/L $% ;]=dL=df
/f]Kg] .
sl/j #) b]lv #% lbgsf] a]gf{
hf8f]ofddf %–^ kft] / jiff{ofddf
–* kft] xf]rf] a]gf{ ;fg]{ .
a]gf{ ;f/]sf] #–$ lbg leq a]gf{ d/]sf]
7fp“df gof“ a]gf{ k'gM ;fg]{ .
!) uf]8d]n
v';f{gLafnLdf emf/kft
x6fP/ df6f] v's'nf]
agfO /fVg @–# k6s
uf]8d]n u/L ps]/f
nufpg] .
la?jfdf 5fkf] nufpg] .
!! l;+rfO{ / lgsf;
cfjZostf cg';f/ # b]lv $ k6s
8ofªsf] cfwfefu leHg]u/L l;+rfO{
ug]{ .
o'l/of dn lbPkl5 / uf]8d]n kl5
l;+rfO{ ug{]{ .
la?jfsf] km]bdf kfgL hDg glbg] .
ð
ð
ð
ð
ð
ð
ð
ð
Illustrations courtesy FAO Nepal.
( la?jf /f]Kg] b'/L, pd]/ / ;fg]{ tl/sf
w]/} emf/ emf/ gePsf] l7s
Photos: LIBIRD
v';f{gL v]tL k|ljlw

5. !@ afnL ;+/If0f
d'VotM cf]O{nfpg] / df]Hofs efO{/;
/f]u nfU5 . cf]Onfpg] /f]u nfu]df
k''/} la?jf cf]O{lnP/ db{5 . Dff]Hofs
efO{/; nfu]sf kftx¿ u'Hd''lhG5g /
la?jf kx]+nf] x''“b} hfG5 .
df]Hofs efO/; nfu]sf la?jfx¿
pv]n]/ hnfpg] .
cf]Onfpg] /f]uaf6 arfpgsf] nflu
afnL rqm ckgfpg] . t/ e]8] v';f{gL,
e06f, uf]ne]8f, cfn' h:tf ;f]nfg];L
kl/jf/sf la?jfx¿ eg] afnL rqmdf
k|of]u ug{' x'“b}g .
!# afnL lng]
hft cg';f/ a]gf{ /f]k]sf] sl/j
# dlxgfaf6 z'? u/L * dlxgf;Dd
v';f{gL l6Kg ;lsG5 .
e]6g'df sf7 k;]sf] xl/of] rlDsnf]
v';f{gL l6Kg] .
!$ pTkfbg
hft / Joj:yfkg cg';f/ k|lt /f]kgL
%))–*)) s]=hL= -k|lt s67f ##)–
%#) s]=hL=_ pTkfbg x'g;S5 .
ð
ð
ð
ð
ð
Photos: Fintraccf]Onfpg] /f]u
Photos: Fintrac
df]Hofs efO/;
Photos: Fintrac
Photos: NFRP/USAID
v';f{gL v]tL k|ljlw

6. ! kl/ro
kf]i6 xfe]{i6 lqmofsnfk eGgfn] afnL
pTkfbg kZrft pTkflbt j:t'nfO{
ljqmL :yn;Dd k'¥ofp“bf yk gf]S;fgL
x'gaf6 arfO{ /fVg] tyf ahf/of]Uo
u'0f:t/Lo pkhsf nflu ul/g] sfo{x¿
-;kmfO{ ug]{, s]nfpg], u|]l8·, Kofls·,
lr:ofpg], 9'jfgL_ nfO{ hgfp“5 .
kf]i6 xfe]{i6 gf]S;fgLn] ;du|df
pkef]Qmfsf] nflu pkef]Uo ;fdfu|Lsf]
sdL x'G5 eg] pTkfbs / Jofkf/LnfO{
7nf] cfly{s gf]S;fgL x'G5 . o;n] ubf{
pTkfbgdf nfu]sf] nufgL, ;do /
k};fsf] Iflt x'G5 .
afnL l6k] nuQ} gf]S;fgL z'? x'G5 .
t;y{ o; cGtu{t ul/g] lqmofsnfkn]
j:t'sf] tfhfkg tyf u'0f:t/sf]
lgwf{/0f ub{5 .
g]kfndf t/sf/L afnLdf ;/b/
@% b]lv #) k|ltzt kf]i6 xfe]{i6 Iflt
ePsf] kfOG5 .
kf]i6 xfe]{i6 k|ljlwsf] d'Vo p2]Zo
Iflt sd ug]{ / u'0f:t/ sfod /fVb}
pkef]Qmfsf] dfu k'/f ug{' /
pTkfbsnfO{ /fd|f] dNo lbnfpg' xf] .
ð
ð
ð
ð
ð
v';f{gLafnLdf kf]i6 xfe]{i6 k|ljlw
Photo: Binaya Shrestha
Photo: Fintrac
v';f{gL v]tL k|ljlw

7. @ kf]i6 xfe]{i6 gf]S;fgLsf d'Vo sf/0fx¿
Photo: Fintrac
Photo: Fintrac
t/sf/L afnLx¿sf] kf]i6 xfe]{i6
gf]S;fgL ljleGg sf/0fx¿ h:t}M
s'lxg], kx]+lng] / cf]Onfpg], sd;n
9'jfgL tyf e08f/0f, k|ltsn df};d
tyf ahf/sf] cefj, cflbn] x'G5 .
@=! cfGtl/s sf/0f -lkmlhof]nf]lhsn_
;xh} yfxf gkfpg] cGo sf/0fx¿
h;n] j:t'sf] u'0f:t/df -jf;gf jf
uGw, ;txsf] s8fkg÷v;|f]kg÷
g/dkg_ gf]S;fgL u/fPsf] x'G5 .
v';fgL{df cf]Onfpg] jf rfpl/g]sf]
cnfjf cfGtl/s kl/jt{gsf sf/0fn]
lau|g ;S5 .
@=@ oflGqs sf/0f ‑d]sflgsn_
gf]S;fgL x'g'sf cGo sf/0fdf
nfk/jfxLkj{s l6Kg', l7s;“u Kofs
gug{', ;fdfg r9fp“bf / cf]/fNbf
sfl6g', 6'lqmg', Kjfn kg{', km'6g',
lrl/g', cfsf/k|sf/ lau|g' tyf afXo
;txdf sf]l/g' cflb x'g .
Photo: Binaya Shrestha
v';f{gL v]tL k|ljlw

8. # kf]i6 xfe]{i6 gf]S;fgL sd ug]{ pkfox¿
pko'Qm hftx¿ 5gf}6 ug]{ .ð
ef}lts gf]S;fgL -3fp tyf rf]6k6s_
af6 arfpg] .
k|ltsn df};dL cj:yfaf6 arfpg] .
3fdaf6 hf]ufpg]
;'Vvf 7fp“df /fVg]
afnL l6Kg] ;do / tl/sf ldnfpg] .
s]nfpg], 5'6ofpg] .
Kofls· ug]{ .
9'jfgLdf ;fjwfgL ckgfpg] .
e08f/0fsf] pko'Qm Joj:yf ldnfpg] .
$ l6kfO{
v';f{gL /ftf] /ª r9g] cj:yf jf
kfs]kl5 l6Kg] . kmnsf] ;+Vof x]/L
xKtfdf ! k6s jf @ k6s kmn l6Kg] .
kfgL k/]sf] nut} kmn l6Kg' x'“b}g .
3fd nfu]/ af]6 tyf kmnx¿ cf]efP
kl5 dfq kmnx¿ l6Kg] .
kmn l6Kbf xftn] l6Kg] . kmnsf] e]6g'
;lxt af]6nfO{ s'g} c;/ gkf/L l6Kg] .
l6k]sf kmnx¿nfO{ ;kmf u/L 5fof“df
;'sfpg] .
ð
ð


ð
ð
ð
ð
ð
ð
ð
ð
Photo: Fintrac
Photo: Fintrac
Photo: Fintrac
Photo: Fintrac
v';f{gL v]tL k|ljlw

9. % u|]l8Ë
s'lxPsf, sL/f nfu]sf, ;fOh
gldn]sf v';f{gLnfO{ x6fpg] .
xl/of]df laqmL ug{sf]
nflu xl/of] / ;'sfP/
laqmL ug{sf] nflu
kfs]sf] v';f{gL
5'6ofP/ Joj:yfkg
ug]{ .
^ KoflsË
ahf/;Dd u'0f:t/Lo v';f{gL k'¥ofpg
/fd|/L Kofls· ug{'k5{, cGoyf /f]un]
cfqmd0f ug{ / gf]S;fgL x'g;S5 .
qm]6 jf bx|f] sfuhsf] sf6{'g jf
hfnLbf/ af]/fdf /fvL Kofs ug]{ .
;'s]sf] v';f{gL
;'s]sf] v';f{gL tof/ ug{ kx]+nf] jf
xNsf /ftf] v';f{gL l6k]/ 5fof“df
;'sfpg] .
$ b]lv % lbg ;'sfO{ v';f{gL em'/f]
ePkl5 -lr:ofgsf] dfqf !)–!@∞_
e08f/0f ug]{ .
ð
ð
ð
ð
ð
ð
Photo: Fintrac
Photo: Fintrac
Photo: Fintrac
v';f{gL v]tL k|ljlw

10. * 9'jfgL
v';f{gL 9'jfgL ubf{ ;'/lIft tl/sfn]
ug]{ .
uf8Ldf 9'jfgL ubf{ /fd|/L ldnfP/
ug]{ .
( ahf/ Joj:yfkg
xl/of] v';f{gL l6k]kl5 ;s];Dd l56f]
ahf/df a]Rg] .
;'s]sf] v';f{gLsf] nflu ahf/sf] dfu
cg';f/ laqmL ug{] .
pTkflbt v';f{gL ;°ng s]Gb| jf
ahf/df k'¥ofP/ cfkm}+n] jf yf]s jf
v'b|f Jofkf/L dfkm{t laqmL ug{
;lsG5 .
pTkflbt v';f{gL ;dxdf ldn]/ jf
:yfgLo¿kdf ;°ng u/]/ ahf/;Dd
k'¥ofp“bf /fd|f] dNo kfpg ;lsG5 eg]
9'jfgL vr{ / gf]S;fgL 36fpg
;lsG5 .
ð
ð
ð
ð
ð
ð
Photo: Fintrac
v';f{gL v]tL k|ljlw 10