Healthy eating with diabetes Tamil

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kWguprPyid nra;ag;gl;lJ khu;r; 2009

ru;f;fiu tpahjpAld; MNuhf;fpakhf cz;Zjy;

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cq;fs; ,uj;jf; FSf;Nfhrpd; msTfisf; fl;Lg;gLj;Jtjw;F ePq;fs; cz;Zk; khg;nghUspd; msT Kf;fpakhdJ. rpwg;ghf> $Ljyhd mstpy; nkJthf cwpQ;rg;gLk; czTfis cs;slf;fTk; ( Fiwthd nrupf;Fk; Ntf msTf; Fwpfhl;b cilait). Vnddpy; ,it cq;fs; ,uj;jf; FSf;Nfhrpd; msTfisg; ngUkstpy; ghjpf;fkhl;lh. ey;y Nju;Tfspy; mlq;Fgit: g];lh> gh];kjp my;yJ ,yFthfr; rikf;fg;gLk; muprp> fpwdwp> gk;gu;epf;nfy;> kw;Wk; wap Nghd;w jhdpag; ghz;fs;> Gjpa cUisf;fpoq;Ffs;> ,dpg;G cUisf;fpoq;F> kw;Wk; ahk;> Nghwpl;r; Xl;];> Xy;-gpwhd;> kw;Wk; ,aw;ifahd Kna];yp vd;gd. khr;rj;Js;s czTfspd; cau;thd ehu; tiffSk; cq;fspd; nrupj;jy; Kiwapd; MNuhf;fpaj;ijg; NgzTk; kyr;rpf;fy; Nghd;w gpur;ridfisj; jLf;fTk; cjTfpd;wd.

ed;whf cz;gjw;Fg; gj;Jg; gbfs;

1 xU ehspy; %d;W czTfis cz;zTk;.
czTfis vLf;fhky; tpLtijj; jtpu;j;J> ehspy; fhiy czTf;Fk; kjpa czTf;Fk; ,uT czTf;Fk; ,ilNa ,ilntsp cs;sjhf xOq;FgLj;jpf;nfhs;sTk;. ,J cq;fspd; grp czu;itf; fl;Lg;gLj;jpf;nfhs;s cjTtJ khj;jpukd;wp cq;fs; ,uj;jf; FSf;Nfhrpd; msTfisAk; fl;Lg;gLj;j cjTfpd;wJ.

3 ePq;fs; cz;Zk; nfhOg;igf;

Fiwj;Jf;nfhs;sTk;. Fiwe;j nfhOg;Gs;s czT MNuhf;fpaj;Jf;F ed;ik mspg;gjhy;> Fwpg;ghf epiwTW (rRNwl;ll;) nfhOg;Gf;fisf; Fiwj;Jf;nfhs;sTk;. epiwTwhf; nfhOg;Gf;fis my;yJ vz;nza;fis> Fwpg;ghf xw;iwepiwTwhf; nfhOg;igj; Nju;e;njLf;fTk;

2 xt;nthU cztpYk; khr;rj;Js;s khg;nghUs;

czTfis cs;slf;fTk;. ,e;j czTfs; ghz;> g];lh> rg;ghj;jp> cUisf;fpoq;Ffs;> ahk;> E}by;];> NrhW> rPupay;]; vd;gdthFk;.

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5 $Ljyhd gPd;];> kw;Wk;
nyd;by;]; vd;gtw;iw cs;slf;fTk;. ,tw;Wf;fhd cjhuzq;fs;: fpl;zp gPd;];> gl;lu; gPd;];> rpf;gP];> my;yJ rptg;G> kw;Wk; gr;ir nyz;by;]; vd;gd. mit cq;fs; ,uj;jf; FSf;Nfhrpd; msTfspy; Fiwe;jsT ghjpg;ig Vw;gLj;JtJld;> cq;fspd; ,uj;jf; nfhOg;Gf;fisf; fl;Lg;gLj;j cjTfpd;wd. mtw;iw ];&];> f];rNwhy;];> kw;Wk; #g;Gfs; my;yJ xU ryl;by; Nru;j;Jf;nfhs;tjw;F Kaw;rpf;fTk;.

(cjhuzk;: xypt; Xapy;> kw;Wk; Nwg;rPl; Xapy;). Vnddpy; ,e;j tifahd nfhOg;Gf;fs; cq;fspd; ,Ujaj;Jf;F ey;yit. fNyhupfspd; kpfg; ngupjhd %yk; nfhOg;ghf ,Ug;gjhy;> Fiwe;jsit cz;Zjy; cq;fSf;F Ntz;Lkhdhy; viliaf; Fiwf;fTk; cq;fSf;F cjTk;. ePq;fs; cz;Zk; nfhOg;igf; Fiwg;gjw;Fr; rpy mwpTiufs; ,q;Nf cs;sd: gl;lu;> khu;[wPd;> kw;Wk; rP]; vd;gtw;iwf; Fiwthf cz;gjd; %ykhf> epiwTW nfhOg;igf; Fiwthfg; gad;gLj;jTk;. nfhOg;G ,iwr;rpfSf;Fg; gjpyhd Fiwe;j nfhOg;Gs;s czTfshf> nfhOg;gw;w ,iwr;rpiaAk; kPidAk; rhg;gplTk;. Mil ePf;fg;gl;l> my;yJ XusT Mil ePf;fg;gl;l ghy;> Fiwe;j nfhOg;Gs;s my;yJ ,dpg;Gf; Fiwthd Nahf;nfl;> Fiwe;j nfhOg;Gs;s ghyhilf; fl;b> kw;Wk; Fiwe;j nfhOg;Gs;s girfs; Nghd;w Fiwthd nfhOg;igf; nfhz;Ls;s ghy; gz;izg; nghUl;fisj; Nju;e;njLf;fTk;. nghupg;gjw;F my;yJ vz;nzapy; my;yJ Vida nfhOg;Gf;fspy; rikg;gjw;Fg; gjpyhf> fpwpy; %ykhf czit thl;lTk; my;yJ mtpf;fTk;> my;yJ mtz; %ykhf Ntf itf;fTk;. ghyhilf; Fok;Gfs; my;yJ RitA+l;ly;fs; njhlu;ghf mtjhdkhf ,Uf;fTk;. ,tw;Wf;Fg; gjpyhfj; jf;fhspf; Fok;Gfisg; gad;gLj;jTk;.

6 xU thuj;Jf;F Mff; Fiwe;jJ ,uz;L vz;nza;j; jd;ikAs;s kPd; gq;Ffis cz;zg; ghu;f;fTk;. cjhuzq;fspy; mlq;Fgit: ikf;fpnwy;> rhu;Bd;];> rkd;> kw;Wk; gpy;rhu;l;];. vz;nza;j; jd;ikAs;s kPd; xkpf 3 vd miof;fg;gLk; xU gy;epiwTwh nfhOg;G tifiaf; nfhz;Ls;sJ. mJ ,Uja Neha;f;F vjpuhfg; ghJfhj;Jf;nfhs;s cjTfpd;wJ. 7 ru;f;fiuia my;yJ ru;f;fiu czTfisf;
Fiwf;fTk;. ,jDila fUj;J ru;f;fiu ,y;yhj xU czit ePq;fs; cz;z Ntz;Lk; vd;gjy;y. xU MNuhf;fpa cztpd; gFjpahf czTfspYk; mtpf;Fk;NghJk; ru;f;fiu gad;gLj;jg;glyhk;. ru;f;fiu cs;s Fbghdq;fSf;Fg; gjpyhf> ru;f;fiu ,y;yhj> ru;f;fiu Nkyjpfkhfr; Nru;f;fg;glhj> my;yJ ru;f;fiu Fiwe;j Eiuj;njOk; Fbghdq;fs;/nkd;ghdq;fs; vd;gtw;iwg; gad;gLj;jy; cq;fs; cztpYs;s ru;f;fiuiaf; Fiwj;Jf;nfhs;tjw;F xU ,yFthd topahf ,Uf;fyhk;.

4 $Ljyhd gok;> kw;Wk; jhtu czTfis cz;zTk;. cq;fspd; nghJthd czitr; rkepiyg;gLj;Jtjpy; cq;fSf;F cjTtjw;F capu;r;rj;Jf;fisAk; jhJf;fisAk; ehiuAk; cq;fSf;Fj; jUfpd;w Mff; Fiwe;jJ Ie;J gq;Ffis xU ehspy; vLf;fg; ghu;f;fTk;. cjhuzkhf> xU gq;F vd;gJ xU thiog;gok; my;yJ mg;gps;> xU if epuk;gpa Ke;jpupg; goq;fs;> xU Nkirf; fuz;b msTs;s go tw;wy;> xU rpwpa fpsh]; msTs;s gor; rhW my;yJ gof; fyit> %d;W Nkirf; fuz;bfs; epuk;gpa jhtu czTfs;> my;yJ xU rPupay; fpz;z mstpyhd ryl;.

8 ehnshd;Wf;F cq;fs; cztpYs;s cg;ig

6 fpwhKf;F my;yJ mjpYk; fPohff; Fiwf;fTk; ,jw;F Nkyhf vLj;jy; cq;fspd; ,uj;j mOj;jj;ij mjpfupj;J mJ Neha;j;jhf;fYf;F my;yJ ,Uja tUj;jj;Jf;F toptFf;fyhk;. ePq;fs; cz;Zk; gjdplg;gl;l (GNwnr];l;) czTfspd; msitf; Fiwf;fTk; (Vnddpy; ,tw;wpy; toikahf cau;e;jstpyhd cg;G cs;sJ). cg;Gf;Fg; gjpyhf %ypiffSk; thridg; nghUl;fSk; cs;sitahd RitA+l;Lk; czTfisg; gad;gLj;jTk;.

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9 kl;lhd mstpy; khj;jpuk; kJghdk;

Fbf;fTk; - mjhtJ> xU ngz;izg; nghWj;J> ehnshd;Wf;Ff; $ba gl;rk; ,uz;L $Wfs; nfhz;l kJghdk>; xU Mizg; nghWj;J> xU ehisf;F %d;W $Wfs;. cjhuzkhf> xU jdpj;j nghJtpl (gg;) msT (25 kpy;yp yPl;lu;)];gpwpl; fpl;lj;jl;l 1 $whFk; my;yJ miug; ige;J yhf;fu; > Vy;> gpl;lu; my;yJ irlu; 1-1 $Wfisf; nfhz;lit. fle;j tUlq;fspy; ngUk;ghyhd Fbg;nghUl;fspYs;s kJghd msT mjpfupj;Js;sJ. ePq;fs; epidg;gijf; fhl;bYk; $Ljyhd $Wfis xU Fbghdk; nfhz;bUf;fyhk; - xU rpwpa fpsh]; itd; (175 kpy;yp yPl;lu;) 2 $Wfs; msitf; nfhz;ljhf ,Uf;fyhk;. kJghdk; ntWikahd fNyhupfisf; nfhz;lJ vd;gij epidTnfhs;sTk;. Mjyhy;> ePq;fs; cq;fspd; viliaf; Fiwf;f Kaw;rpj;jhy;> NkYk; kJghdj;ijf; Fiwj;Jf;nfhs;tJ gw;wpr; rpe;jpf;fTk;. xUNghJk; ntWikahd tapw;wpy; Fbf;f Ntz;lhk;. Vnddpy;> kJghdk; ru;f;fiur; Nrhifia (Fiwthd ,uj;jf; FSf;Nfh]; msTfs;) Vw;gLj;jyhk;. rpy ru;f;fiu tpahjp kUe;Jfis vLf;Fk;NghJ kJghdj;ij vLj;jhy;> ,J Vw;gLtjw;Ff; $ba rhj;jpak; cs;sJ.

lagPl;b]; A+Nf (Diabetes UK) rpghu;R nra;tJ...

ru;f;fiu tpahjp cs;s xt;nthUtUk; Neha; fz;Lnfhs;sg;gLk; Neuj;jpy; xU gjpTnra;ag;gl;l cztpayhsiu (lal;Brpad;) fhz Ntz;Lk;. mjd; gpd;du; xOq;fhd kWguprPyidfis itj;Jf;nfhs;s Ntz;Lk;. xU gjpTnra;ag;gl;l cztpayhsUf;F cq;fisr; rpghu;R nra;AkhW cq;fspd; FLk;g itj;jpaiu ([PgP) Nfl;Lf;nfhs;sTk;. ,e;j tplak; njhlu;ghd Nkyjpf thrpg;Gf;F> vq;fspd; Vida lagPl;b]; A+Nf %ytsq;fis ePq;fs; tpUk;gyhk;: Eating well for Type 1 diabetes (tif 1 ru;f;fiu tpahjpf;fhf ey;y Kiwapy; cz;Zjy;) Eating well for Type 2 diabetes (tif 2 ru;f;fiu tpahjpf;fhf ey;y Kiwapy; cz;Zjy;) xU gpujpia vg;gbg; ngw;Wf;nfhs;tJ vd;gJ njhlu;ghff; fPOs;s tpguq;fisg; ghu;f;fTk;.

10 ru;f;fiu tpahjp czTfis my;yJ

Fbghdq;fisg; ghtpf;f Ntz;lhk;. ru;f;fiu tpahjp cs;s kf;fSf;F mit ed;ik mspf;ftpy;iy. mit ,d;Dk; cq;fs; ,uj;jf; FSf;Nfhrpd; msTfisg; ghjpf;Fk;. rhjhuz czTfspy; cs;s mstpy; mit nfhOg;igAk; fNyhupfisAk; nfhz;Ls;sd. mit xU kykpsf;fj;ij Vw;gLj;jf;$bait> kw;Wk; tpiyAs;sit.

ru;ff ; iu tpahjp njhlu;ghd gyjug;gl;l tplaq;fis cs;slf;Fk; jftYf;F> 20 nkhopfspy; jahupf;fg;gl;l vq;fspd; KO mstpyhd jftw; gj;jpuq;fisg; ghu;ff ; Tk;. ,it vq;fspd; ,izajskhd> www.diabetes.org.uk/languages vd;gjpypUe;J ngw;Wf;nfhs;tjd; %ykhff; fpilf;fpd;wd. ; iu tpahjp If;fpa ,uhr;rpak; gl;bay;) vd;gJ lagPlb ; ]; A+Nf fl;lnyhf; (Diabetes UK Catalogue- ru;ff vq;fspd; KO mstpyhd Gj;jfq;fisAk; Jz;Lg; gpuRuq;fisAk; tpgupf;fpd;wJ. vq;fspd; gl;baypdJk; ,e;jj; jftw; gj;jpuj;jpw; Fwpg;gplg;gl;l Jd;Lg; gpuRuq;fspy; vjdJk; xU gpujpiag; ngw;Wf;nfhs;tjw;F> 0800 585 088,y; lagPlb ; ]; A+Nf b];lw ; pgpA+rd; (Diabetes UK Distribution) vd;gijj; njhlu;Gnfhs;sTk;. ru;ff ; iu tpahjp njhlu;ghd MjuTf;Fk; jftYf;Fkhf> jaTnra;J lagPlb ; ]; A+Nf nfau;iyd; (Diabetes UK Careline) vd;gij 0845 120 2960,y; njhlu;Gnfhs;sTk; (cs;@u; fl;lz tpfpjj;jpy; gzk; mwtplg;gLfpd;wJ). xU nkhopngau;gG ; r; Nrit fpilf;fpd;wJ. jpq;fl;fpoikapypUe;J nts;spf;fpoik tiu fhiy 9 kzpf;Fk; gpw;gfy; 5 kzpf;Fk; ,ilapy; jpwe;jpUf;Fk;. ,izajsk;: www.diabetes.org.uk

,q;fpyhe;jpYk; Nty;rpYk; (vz; 215199) kw;Wk; ];nfhj;yhe;jpYk; (vz; SC039136) gjpTnra;ag;gl;l xU ju;k epWtdk;.

ru;f;fiu tpahjp cs;s kf;fSf;fhd ju;k epWtdk;

Tamil Diabetes UK 2009 9844/0309/a
Healthy eating with diabetes