Tamil - Australian Diabetes Council

fl;Lg;gLj;jpapUf;fpwPHfsh vd;gij cWjpg;gLj;jpf; nfhs;Sq;fs;. ,J Fwpg;ghff;
Foe;ijfs;> ,sk;gUtj;jpdH kw;Wk; KjpNahUf;F mtrpakhFk;. cq;fSf;F rhpahd msT
czT vJntd cq;fs; czTf; fl;Lg;ghL epGzhplk; ciuahLq;fs;.
ePq;fs; rhpahd msT czit vLj;Jf; nfhz;bUe;j NghjpYk;> cq;fSf;F ,d;Dk;
grpapUe;jhy;> mjpf msT ehHr;rj;J> Fiwe;j msT nfhOg;G kw;Wk; Fiwe;j msT
fpisnrkpf; FwpaPL (glycemic index) czTfis cq;fs; rhg;ghL kw;Wk; rpw;Wz;bfspy;
NrHj;Jf;nfhs;Sq;fs;. mit ePq;fs; tapW epiwa rhg;gpl;l czHit ePz;l Neuj;Jf;F
Vw;gLj;j cjTfpwJ.
cq;fs; ,uj;j FSNfh]; msit my;yJ cly; viliag; ghjpf;fhtz;zk; rpy
czTfis cz;z KbAk;. cq;fSf;F mjpf grpapUe;jhy; me;j tifahd czTfis
ePq;fs; cz;zyhk;. ,e;jtif czTfs; nghJthf “jhuhskhd czTfs;” vd;W
miof;fg;gLk;. mtw;wpy; gpd;tUtd mlq;Fk;:
• khTr;rj;jhd fha;fwpfs; jtpHj;j ngUk;ghyhd fha;fwpfs; (cUisf;fpoq;F>
rHf;fiuts;spf;fpoq;F> Nrhsk;> gaW tiffs;)> mtfhNlh (avocado) kw;Wk; Mypt;
• rpytifg; goq;fs; vLj;Jf;fhl;lhf> vYkpr;ir kw;Wk; mjd; tiffshd nykd;>
iyk;> Fk;f;thl;]; (cumquats), nyhf;thl;]; (loquats), nfhbNjhilg; gok; (passionfruit),
ngHhp kw;Wk; &ghHg; (rhubarb)
• ghy; NrHf;fhj my;yJ gr;irj; Njapiyapy; tbj;j NjePH* (ghy; my;yJ
rHf;fiu ,y;yhky;).
• %ypifj; NjePH
• fhgp* (ghy; my;yJ rHf;fiu ,y;yhky;).
• jz;zPH - Nrhlh kw;Wk; ntWk; kpduy; ePH cl;gl
• gj;jpa nkd;ghdq;fs; kw;Wk; fhHbay;
• njspe;j fQ;rp my;yJ #g;
• jf;fhspr; rhW
• rHf;fiu ,y;yhj Gjpjha;g; gpope;j vYkpr;rk;gor; rhW
• lal; n[y;yp
• %ypif kw;Wk; krhyh.
* NjePH kw;Wk; /my;yJ fhgpia xU ehisf;F 4 Nfhg;ig tiu Fiwj;Jf; nfhs;tJ kpfTk; ey;yJ.
vd;Dila cztpy; Rit $l;Ltjw;F vd;d NrHf;f Ntz;Lk;
cg;igAk;> cg;G NrHf;fg;gl;l czTfisAk; Fiwj;Jf; nfhs;tJ mtrpakhFk;.
Vndd;why; mjpf msT cg;G vLj;Jf;nfhs;tJ cahpa ,uj;j mOj;jj;ij cz;lhf;Fk;.
%ypiffs;> krhyh nghUl;fs;> kpsfha;> nts;isg;G+z;L> vYkpr;rq;fha;> vYkpr;rk;gok;
kw;Wk; tpdpfH Nghd;witfs; ,uj;j FSNfh]; msTfNsh my;yJ ,uj;j mOj;jNkh
ghjpf;fg;glhky; cztpy; Rit $l;Ltjw;Fg; gad;gLj;j KbAk;. cq;fs; ghuk;ghpa
%ypiffs; kw;Wk; krhyh nghUl;fis cztpy; Ritnflhky; ,Uf;fg; gad;gLj;Jq;fs;.
(vLj;Jf;fhl;lhf> Gjpdh> fUkpsF> Jsrp> fUNtg;gpiy> nte;jak;> fLF> kQ;rs;> rPufk;>
,Q;rp> Fq;Fkk;> nfhj;jky;yp> fpuhk;G> Nrhk;G kw;Wk; ,ytq;fg;gl;il)
ehd; irtkhf ,Ue;jhy; vd;d nra;tJ
ePq;fs; irt czT rhg;gpLgtuhf ,Ue;jhy;> cq;fSf;F ,Uk;Gr;rj;J (iron)>
Jj;jehfr;rj;J (zinc)> itl;lkpd; gp12 Nghd;w rpy Cl;lr;rj;Jf;fs; fpilf;fr; rpukkhf
,Uf;Fk;. ,aw;ifapNyNa rpw;rpy my;yJ midj;J mgha Cl;lr;rj;Jf;fisf; nfhz;l
irt czTfSf;F vLj;Jf;fhl;L nfhz;ilf; fliy> gUg;G tiffs;> rptg;G fpl;dp gPd;];>
NlhG (tofu)> nfhl;ilfs;> ghy;> Kl;ilfs; kw;Wk; fUk;gr;ir ,iyfSs;s fha;fwpfs;
Nghd;witahFk;. mj;Jld;> ey;y cly;eyj;Jf;Fr; rpy nuhl;b kw;Wk; jhdpag; nghUl;fs;
jw;NghJ ,e;j Cl;lr;rj;Jf;fisAk;> NtW rpy Cl;lr;rj;Jf;fisAk; kpFjpahff;
nfhz;Ls;sd.
ePq;fs; rhptpfpj czit vLj;Jf;nfhs;fpwPHfsh vd;gij cWjpg;gLj;jpf;nfhs;s cq;fs;
czTf; fl;Lg;ghL epGzhplk; ciuahLq;fs;. .
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