Tamil - Australian Diabetes Council

cztpy; vd;d cs;sJ - njhlUk;
• rikaYf;Fk;> ,iwr;rpia Cwitg;gjw;Fk;> fha;fwpia bu];]pq; nra;tjw;Fk;
Mypt;> fLF> vs;> epyf;fliy> Nrhsk;> Frk;gg;G+ my;yJ #hpafhe;jp
Nghd;witfspd; vz;nza;fs;
• Mypt;> fLF> Frk;gg;G+ my;yJ #hpafhe;jp Nghd;witfsplkpUe;J jahhpf;fg;gLk;
nraw;if ntz;nza; (Margarines)
• mjw;Fg; gjpyhf jhtu ];Buhy; (sterol) epiwe;j nraw;if ntz;nza; (Margarine)
(vLj;Jf;fhl;lhf> GNuhMf;bt; (Proactive) kw;Wk; yh[pfhy; (Logicol)) gad;gLj;jTk;.
Mdhy; ePq;fs; mijg; gad;gLj;j KbTnra;Ak; Kd;dhy;> cq;fs; czTf; fl;Lg;ghL
epGzH kw;Wk; / my;yJ kUj;Jthplk; NgRq;fs;
• cq;fs; cztpy; rpW mstpy; mtfhNlh (avocado)> cg;Gg; Nghlhj nfhl;ilfs;
kw;Wk; tpijfisr; NrHj;Jf; nfhs;sTk;.
jtpHf;f Ntz;bait / msTld; gad;gLj;j Ntz;bait:
• nfhOg;G epiwe;j my;yJ gjg;gLj;jg;gl;l ,iwr;rp (vLj;Jf;fhl;lhf> chpf;fg;glhj
,iwr;rp> ryhkp kw;Wk; gd;wp ,iwr;rp)
• vz;nzapy; nghhpj;jy; my;yJ tWj;jy; Nghd;w mjpff; nfhOg;G cs;s tifapyhd
rikay; nra;tJ
• KOf;nfhOg;G mlq;fpa ghy;tifapdhy; jahhpf;fg;gl;l czTfs;
• ntz;nza;> nea;> gd;wpf;nfhOg;G> jhtuf;nfhOg;G> kpUff;nfhOg;G> ghyhil> Njq;fha;
vz;nza; kw;Wk; Njq;fha; fphPk;
• mjpfkhf ntz;nza; jltg;gl;l nuhl;b
• vz;nzapy; nghhpf;fg;gl;l czTfs; (vLj;Jf;fhl;lhf> kPd; nghhpay;> g[;[p (fha;fwpg;
nghhpay;)> KWf;F (fhukhd jpd;gz;lk;)> Nff;Ffs; (vLj;Jf;fhl;lhf> til (krhyh
gzpahuk;)> khTg;gz;lq;fs;> gp];fl;> KWfy;fs; (vLj;Jf;fhl;lhf> mg;gsk; (gUg;G
krhyhtpy; nghhpj;j gz;lk;)) kw;Wk; mjpff; nfhOg;Gs;s nuhl;bfs;
• tWj;j ,dpg;Gg; gz;lq;fs;
• ntz;nza;> nea; my;yJ kpUff;nfhOg;gpy; rikay; nra;ag;gl;l fwp tiffs;.
Gujr;rj;;J (Protein)
Gujr;rj;J xt;nthU ehSk; cq;fs; clypd; gioa my;yJ NrjKw;w gFjpfisg;
gOJghHf;fj; Njitg;gLfpwJ. M];jpNuypahtpy; trpf;Fk; mNefH Njitahd msT
Gujj;ij cz;gjhy; NkYk; mjpfkhf cz;zj; Njitapy;iy.
nfhOg;Gf; FiwthAs;s Gujr;rj;Jf;fisNa NjHe;njLf;fTk;. nfhOg;G ePf;fg;gl;l ,iwr;rp>
Njhy; ,y;yhj Nfhopf;fwp> kPd; kw;Wk; fly; czT> Kl;il> Fiwe;j nfhOg;Gs;s ghypy;
jahhpf;fg;gl;l nghUl;fs;> cg;Gg; Nghlhj nfhl;ilfs;> gaW tiffs; (fhaitf;fg;gl;l
gPd;];> fhaitf;fg;gl;l gl;lhzp kw;Wk; gUg;Gfs;) kw;Wk; NlhG (tofu) Nghd;w Nrhahtpy;
jahhpf;fg;gl;l nghUl;fs; Nghd;wit Fiwe;j nfhOg;Gs;s Gujk; cs;s czTfshFk;
ePq;fs; Njitahd msT Gujr;rj;ijr; rhg;gpLfpwPHfsh vd;gJ cq;fSf;F cWjpahfj;
njhpatpy;iynad;why;> cq;fs; czTf; fl;Lg;ghL epGzhplk; NfSq;fs;.
itl;lkpd;fs; kw;Wk; cg;Gr;rj;Jf;fs; (Vitamins and minerals)
itl;lkpd;fs; kw;Wk; cg;Gr;rj;Jf;fs; MNuhf;fpakhd clYf;F mtrpakhFk;. ,e;j
vy;yh Ie;J czT tiffspypUe;Jk; gy tifahd czTfis cz;Ztjhy;> cq;fs;
clYf;Fj; Njitahd vy;yh itl;lkpd;fSk;> cg;Gr;rj;Jf;fSk; fpilf;f cjTfpd;wd.
me;j czT tiffs; gpd;tUkhW:
• nuhl;b kw;Wk; jhdpa tiffs;
• fha;fwpfs;
• goq;fs;
• ghypy; jahhpf;fg;gLk; czTfs;
• ,iwr;rp my;yJ ,iwr;rpf;F khw;W czTfs; (Nfhop> fly; czT> Kl;il> gaW
tiffs;> nfhl;ilfs; kw;Wk; tpijfs;).
37