Tamil - Australian Diabetes Council
Tamil - Australian Diabetes Council
Tamil - Australian Diabetes Council
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7<br />
cztpy; vd;d cs;sJ<br />
gpd;tUgitfisg; gw;wp ePq;fs; Nfs;tpg;gl;bUf;ff;$Lk;:<br />
• khTr;rj;J (Carbohydrates)<br />
• ehHr;rj;J (Fibre)<br />
• Gujr;rj;J (Protein)<br />
• nfhOg;Gr;rj;J (Fat)<br />
• itl;lkpd;fs; kw;Wk; cg;Gr;rj;Jf;fs; (Vitamins and Minerals).<br />
,it Cl;lr;rj;Jf;fs; vd;W miof;fg;gLk;. cq;fs; cly; xOq;fhf Ntiy nra;aTk;><br />
MNuhf;fpakhf ,Uf;fTk; ,it cjTfpd;wd. Cl;lr;rj;J vd;gJ cq;fs; cztpy; cs;s<br />
nghUshFk;. Xt;nthU Cl;lr;rj;J gw;wpa Nkyjpf tptuq;fis fPNo fhzyhk;.<br />
khTr;rj;Jfs; (Carbohydrates)<br />
khTr;rj;Jfs; cq;fs; clYf;Fj; Njitahd kpfr;rpwe;j Mjhur; rf;jpahFk;. cz;lgpd;<br />
mit ,uj;j Xl;lj;jpy; FSNfhrhf khw;wg;gLfpd;wd. xOq;fhf czit cz;gJk;><br />
khTr;rj;Js;s czTfis ehs; KOtJk; rkkhfg; gq;fpl;L cz;gJk; ,uj;j FSNfh];<br />
msTfs; kpff; $lNth> kpff; FiwaNth nra;ahky; cq;fs; rf;jp msitr; rkg;gLj;j<br />
cjTfpd;wd.<br />
khTr;rj;J czTfspy; gpd;tUtd mlq;Fk;:<br />
• nuhl;b kw;Wk; jhdpaq;fs; (vLj;Jf;fhl;lhf> mhprp> ,l;yp (mhprp kw;Wk; cSe;J khTf;<br />
fyitapypUe;J Gspf;f itj;Jr; nra;ag;gLk; gz;lk;)> Njhir (mhprp kw;Wk; cSe;J<br />
khtpdhy; Gspf;f itj;Jr; nra;ag;gLk; mg;gk;) kw;Wk; cg;Gkh (uitapypUe;J<br />
jahhpf;fg;gLk; fhiy czT))<br />
• ghy; kw;Wk; NahfHl; (vLj;Jf;fhl;lhf> NkhH kw;Wk; japH (NahfHl; mhprp czT))<br />
• goq;fs; (vLj;Jf;fhl;lhf> thiog;gok;> jhHg;G+rzp kw;Wk; jpuhl;ir)<br />
• khTr;rj;Js;s fha;fwpfs; kw;Wk; gaW tiffs; (vLj;Jf;fhl;lhf> kur;rPdpf; fpoq;F><br />
cUisf;fpoq;F> rHf;fiuts;spf; fpoq;F> Nrhsk;> gUg;G tiffs; kw;Wk; nfhz;ilf; fliy)<br />
• ,dpg;G kw;Wk; ,dpg;Gg; gz;lq;fs; (vLj;Jf;fhl;lhf> nty;yk;> Njd;> gdQ;rHf;fiu><br />
,dpg;G gp];fl; kw;Wk; nkd; ghdq;fs;).<br />
,e;j czT tiffspy;> ,dpg;G kw;Wk; ,dpg;Gg; gz;lq;fisj; jtpHj;J> ngUk;ghyhdit<br />
ePq;fs; MNuhf;fpakhf ,Uf;f cjTk; tifapy;> kw;w Kf;fpakhd Cl;lr;rj;Jf;fisAk;<br />
mspf;fpd;wd. ,t;tif czTg; nghUl;fis xt;nthU ehSk; NrHj;Jf; nfhs;tJ<br />
mtrpakhFk;.<br />
mjpf msT khTr;rj;Jg; nghUl;fis (vLj;Jf;fhl;lhf> xU nghpa jl;L epiwa gUg;G<br />
tiffs; my;yJ mhprp) cz;ZtJ cq;fs; ,uj;j FSNfh]; msTfs; mjpf msT<br />
caHtjw;Ff; fhuzkha; ,Uf;fyhk;. mj;Jld;> vy;yh Neuq;fspYk; mjpf msT czT<br />
vLj;Jf; nfhs;tJ> mJ rj;;jhd czthapUe;j NghjpYk;> cq;fs; viliaf; $l;Lk;. cly;<br />
mjpf gUkdhapUe;jhy;> cq;fs; ,uj;j FSNfh]; msTfisr; rkhspg;gJ fbdkhfp<br />
tplf;$Lk;.<br />
MSf;F Ms; tpj;jpahrk; ,Ug;gjhy;> cq;fs; czTf; fl;Lg;ghL epGzhplk; ePq;fs;<br />
cz;zj; Njitahd khTr;rj;J czitg; gw;wpg; NgRq;fs;.<br />
rpy Neuq;fspy;> czT cz;L ,uz;L kzpNeuq;fSf;Fg; gpwF cq;fs; ,uj;j FSNfh];<br />
msitr; Nrhjpg;gJ> czTld; mjpf msT khTr;rj;ij ePq;fs; cz;bUf;fpwPfsh<br />
vd;gijf; fzf;fpl cjTfpwJ. ,J gyKiw NeHe;jhy;> cq;fs; czTf; fl;Lg;ghL<br />
epGzhplk; my;yJ ePhpopT Neha;f; fy;tpahshplk; NgRq;fs;. mtHfs; vd;d nra;tnjd;W<br />
vd;W cq;fSf;F MNyhrid toq;FthH. khTr;rj;ij epWj;JtJ kl;LNk vg;NghJk; ,jw;F<br />
tpilay;y.<br />
fpisnrkpf; FwpaPL (Glycemic Index) (GI)<br />
vy;yh tif khTg;nghUs; czTfSk; cilf;fg;gl;L FSNfhrhf khWfpd;wd. rpy<br />
khTg;nghUl;fs; FSNfhrhf cilgLtJ NtfkhfTk;> rpy nkJthfTk; eilngWk;.<br />
fpisnrkpf; FwpaPL (Glycemic Index) (GI) vd;gJ khTg;nghUs; czTfs; vt;tsT Ntfkhf<br />
my;yJ nkJthf ,uj;j FSNfh]; msTfisg; ghjpf;fpwJ vd;gij msf;Fk; topahFk;.<br />
31