Healthy Eating Tamil

3
ru;f;fiu tpahjp ,Ug;gjhff; fz;Lnfhs;sg;gLtjd; fUj;J> xU MNuhf;fpa cztpd; gFjpahfg; gy;NtW tifg;gl;l czTfis ePq;fs; njhlu;e;J cz;L ,d;Gwf;$bajhf ,Uf;f Ntz;Lk; vd;gjhFk;. Kjypy; ,J xU rthyhfj; Njhd;wyhk;. Mdhy;> ePq;fs; nra;Ak; czTj; Nju;TfSk; cq;fspd; cz;Zk; gof;fq;fSk; cq;fspd; ru;f;fiu tpahjpiaAk; ePz;l fhy MNuhf;fpaj;ijAk; epu;tfpj;Jf;nfhs;tjw;F Kf;fpakhditahFk;. cq;fSf;Fr; ru;f;fiu tpahjp ,Uf;Fk;NghJ> ePq;fs; ey;y Kiwapy; cz;gJ njhu;ghd jftiy cq;fSf;F toq;Ftjw;F cjt ,e;jg; gj;jpuk; xU Muk;gg; Gs;spahf ,Uf;fpd;wJ. cq;fspd; NjitfSf;Fg; nghUj;jkhf Vw;gLj;jg;gl;l rpwg;ghd jftYf;fhf> gjpTnra;ag;gl;l xU cztpayhsUf;Fk; (ilal;Brpad;) ePq;fs; rpghu;R nra;ag;ggl Ntz;Lk;. 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. 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;. 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. 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; kWguprPyid nra;ag;gl;lJ khu;r; 2009 ru;f;fiu tpahjpAld; MNuhf;fpakhf cz;Zjy; ru;f;fiu tpahjp jfty;

description

diet manual

Transcript of Healthy Eating Tamil

Page 1: Healthy Eating Tamil

ru;f;fiu tpahjp ,Ug;gjhff;

fz;Lnfhs;sg;gLtjd; fUj;J> xU MNuhf;fpa

cztpd; gFjpahfg; gy;NtW tifg;gl;l

czTfis ePq;fs; njhlu;e;J cz;L

,d;Gwf;$bajhf ,Uf;f Ntz;Lk; vd;gjhFk;.

Kjypy; ,J xU rthyhfj; Njhd;wyhk;.

Mdhy;> ePq;fs; nra;Ak; czTj; Nju;TfSk;

cq;fspd; cz;Zk; gof;fq;fSk; cq;fspd;

ru;f;fiu tpahjpiaAk; ePz;l fhy

MNuhf;fpaj;ijAk; epu;tfpj;Jf;nfhs;tjw;F

Kf;fpakhditahFk;. cq;fSf;Fr; ru;f;fiu

tpahjp ,Uf;Fk;NghJ> ePq;fs; ey;y Kiwapy;

cz;gJ njhu;ghd jftiy cq;fSf;F

toq;Ftjw;F cjt ,e;jg; gj;jpuk; xU

Muk;gg; Gs;spahf ,Uf;fpd;wJ. cq;fspd;

NjitfSf;Fg; nghUj;jkhf Vw;gLj;jg;gl;l

rpwg;ghd jftYf;fhf> gjpTnra;ag;gl;l xU

cztpayhsUf;Fk; (ilal;Brpad;) ePq;fs;

rpghu;R nra;ag;ggl Ntz;Lk;.

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.

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;.

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.

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;

kWguprPyid nra;ag;gl;lJ

khu;r; 2009

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

ru;f;fiu tpahjpjfty;

Typewritten Text
Healthy eating with diabetes
Typewritten Text
Typewritten Text
Tamil
Page 2: Healthy Eating Tamil

(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;.

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;.

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;.

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;.

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;.

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

ru;f;fiu tpahjpjfty;

Page 3: Healthy Eating Tamil

Tamil © Diabetes UK 2009 9844/0309/aru;f;fiu tpahjp cs;s kf;fSf;fhd ju;k epWtdk;,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 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;f;fTk;. ,it vq;fspd; ,izajskhd>

www.diabetes.org.uk/languages vd;gjpypUe;J ngw;Wf;nfhs;tjd; %ykhff; fpilf;fpd;wd.

lagPl;b]; A+Nf fl;lnyhf; (Diabetes UK Catalogue- ru;f;fiu tpahjp If;fpa ,uhr;rpak; gl;bay;) vd;gJ 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; lagPl;b]; A+Nf b];l;wpgpA+rd; (Diabetes UK Distribution) vd;gijj; njhlu;Gnfhs;sTk;.

ru;f;fiu tpahjp njhlu;ghd MjuTf;Fk; jftYf;Fkhf> jaTnra;J lagPl;b]; 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;g;Gr; 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;.

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

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nfhz;l kJghdk>; xU Mizg; nghWj;J> xU

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nghJtpl (gg;) msT (25 kpy;yp yPl;lu;)];gpwpl;

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czTfspy; cs;s mstpy; mit nfhOg;igAk;

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kykpsf;fj;ij Vw;gLj;jf;$bait> kw;Wk;

tpiyAs;sit.

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;.

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

ru;f;fiu tpahjpjfty;

Typewritten Text
Healthy eating with diabetes