sμquln TIk r`Ko

sμquln TIk r`Ko
Punjabi - Get the balance right
S`kr-rog dy mrIzW vwsqy ishqmMd Bojn bwry gweIf
S`kr-rog (SUgr) kI hY?
S`kr-rog dIAW do mu`K iksmW hn:
S`kr-rog iksm 1 dw ArQ ieh hY ik quhwfy srIr ivc AwpxI
ieMsulIn dI bhuq kmI hY[ iesdw Asr Awm krky 40 swl qoN
G`t aumr dy lokW ’qy huMdw hY Aqy iesdw ielwj ieMsulIn dy
tIikAW Aqy Bojn nwl kIqw jWdw hY[
S`kr-rog iksm 2 Awm hY Aqy ieh audoN vI ho skdw hY jdoN
quhwfw srIr kuJ ieMsulIn bxw skdw hY, jW bxI hoeI ieMsulIn dI
vrqoN TIk qrIky nwl nhIN kr skdw[ ies iksm dy S`kr-rog dw
ielwj ienHW qrIikAW nwl kIqw jWdw hY: Kurwk Aqy ksrq;
Kurwk, ksrq Aqy golIAW; Kurwk, ksrq Aqy ieMsulIn dy tIky;
jW Kurwk, ksrq, golIAW Aqy ieMsulIn[
S`kr-rog vwly mrIzW leI isPwrS kIqI Kurwk auhI ishqmMd Kurwk hY
ijsdI hr iek nUμ isPwrS kIqI jWdI hY - G`t crbI Aqy G`t im~Ty vwly,
inSwsqy vwly Kwxy Aqy bhuq swry Pl Aqy sbjIAW[ pMnw cwr Aqy pMj ’qy
cMgI ishq dw sMquln dyK ky quhwnUμ ishqmMd sMquilq Bojn Kwx bwry pqw
l`g skdw hY[
ishqmMd sMquln
Kwxy pMj mu`K BwgW ivc vMfy jw skdy hn[ sMquilq
Bojn Kwx leI swnUμ ienHW BwgW ivcoN TIk mwqrw
ivc Bojn Kwx dI loV hY[
Pl Aqy sbjIAW:
ies Bwg ivcoN v`K v`K iksmW
dy Bojn dI cox kro[
mIt, m`CI Aqy iesdy bdl:
ies Bwg ivcoN v`K v`K iksmW dy Bojn
KwE Aqy jd vI sMBv hovy G`t crbI
vwlw Bojn lE[
crbI Aqy im`Ty vwly Kwxy:
crbI Aqy im`Ty vwlw Bojn G`t KwE[
brY~f, sIrIAl, cwvl,
pwstw Aqy AwlU:swry Bojn Aqy
snYk inSwsqy vwly Kwxy ’qy AwDwirq kro[
jd vI sMBv hovy holmIl Aqy holgRyn
iksmW dI cox kro[
du~D Aqy fyArI vwly Bojn:
bwlg ivAkqIAW leI G`t crbI
vwly fyArI BojnW dI cox kro[
inSwsqy vwly mu`Fly Bojn:
•
ieh Kwxy hn brY~f, AwlU, cwvl, rotIAW, pwstw, nUflz, dlIAw,
krYkrz Aqy bRykPwst sIrIAlz[
•
hr iek Kwxy vyly ies Bwg ivcoN Bojn lvo[
•
im`Ty vwly bRykPwst sIrIAlz nw lvo - iesdI bjwie v`D PweIbr
vwly im`Ty qoN bgYr sIrIAl lvo ijvyN vItwbYks, SrYiff vIt, pOirj
(dlIAw) Aqy mltIgRyn sIrIAlz[
•
inSwsqy vwly Bojn ivc bhuq izAwdw iQMdw (PYt) Swml nw kro,
audwhrx vjoN brY~f Aqy jYkt ptYtoz (iC`l smyq aubwly AwlU) ivc
btr jW mwjrIn dI mwqrw QoVHI kro, cwvl pkwaux vyly iGE jW qyl
QoVHw vrqo[ icps, btr jW mwjrIn dy nwl rost jW mYSf AwlU lYx
dI bjwie kyvl au~bly AwlU lvo[
rozwnw Pl Aqy/ jW sbjIAW pMj vwr Kwx dI koiSS kro:
•
qwzw, Prozn Bwv brP l`gw jW tIn vwlw Bojn lvo, tIn vwly Pl rs
vwly lvo, cwsxI (isrp) vwly nhIN[
•
PlW dy kuJ Kwls rs ivtwimn sI nwl BrpUr huMdy hn, lyikn aunHW
ivc bhuq swrI cInI huMdI hY, ies leI iesdw idn ivc kyvl iek
Cotw glws hI Kwxy nwl lvo[
•
hr iek Kwxy nwl kuJ sbjIAW Aqy Pl lYx dw tIcw im`Qo, jW Pl
snYk vjoN lvo[
•
iek Kurwk (srivMg) ivc iek Pl hY (ijvyN iek syb/ kylw/nwSpwqI/
sMqrw), v`fy Pl dw tukVw (ijvyN KrbUjw, Anwnws (pweInAYpl),
AMb), do Coty Pl (ijvyN sYtsumws, jW AYprIkOts), bYrIz jW AMgUrW dw
k`p, tIn vwly jW m`Ty syk nwl pkwey Pl dy iqMn v`fy cmcy jW su`ky
myvy dI A`DI kVCI[
•
sbjIAW dI iek Kurwk ivc sbjIAW dy do v`fy cmcy jW swld dI
CotI ktorI (bOl)[
du`D Aqy fyArI vwly Kwxy Swml krnw Xwd r`Ko:
•
rozwnw do jW iqMn vwr ieh Kwxw lvo[ G`t crbI vwlIAW iksmW ivc
crbI G`t huMdI hY, lyikn kYlSIAm G`t nhIN huMdI[
•
iek vwr (srivMg) ivc du`D dw iek iqhweI pwieMt, dhIN dw iek pOt
jW iek AONs pnIr (cIz) huMdw hY[
•
G`t kYlrI vwlw dhIN KrIdo ijvyN mulr lweIt, vyt vwcrz jW hor G`t
kYlrI vwly dhIN ikauNik G`t crbI vwly dhIN ivc Awm krky kwPI
mwqrw ivc cInI huMdI hY[
•
pnIr (cIz) ivc crbI dI mwqrw kwPI huMdI hY[ G`t crbI vwly
pnIr ivc vI kwPI swrI crbI huMdI hY, ies leI hr iek iksm dy
sKq pnIr dI vrqoN G`t kro[ kOtyj cIz pUry spryty (sikmf) du`D qoN
bixAW huMdw hY Aqy ies leI kYlSIAm dw G`t crbI vwlw sroq hY[
cweIvz jW pweInAYpl Plyvr vwly kOtyj cIz dI vrqoN kro[
QoVHI mwqrw ivc mIt, jW m`CI lvo, jW ienHW dy bdl ijvyN
bIns, mtr, dwlW Aqy AMfy lvo:
•
G`t crbI vwlIAW iksmW lvo, audwhrx vjoN crbI rihq lwl mIt, murgI
Aqy trkI[
•
hPqy ivc do vwr qyl vwlI m`CI, ijvyN swmn, swrfInz, mYkrl, trwaut,
iplcrfz Aqy qwzw itaUnw lvo[ (tIn vwlI itaUnw ivc ishqmMd Emygw-3
qyl nSt ho jWdw hY)[ ienHW ivc iek Kws iksm dw qyl Emygw-3 huMdw hY jo
quhwfIAW nwVW Aqy rgW (AwrtrIz) ivc soj Aqy KUn dy gqly (klOt) G`t
krn Aqy quhwfy ^Un dy vhwE nUμ jwrI r`Kx ivc mdd krdw hY[ ieh quhwfy
idl dy dOry, ADrMg Aqy ^Un dI gtolI bxn dy Kqry nUμ G`t krygw[ jykr
qusIN qyl vwlI m`CI psMd nhIN krdy qW qusIN rozwnw m`CI dy qyl vwly
(Emygw-3) kYpsUl lY ky Pwiedw lY skdy ho[ rozwnw 500 qoN 1000 AYm jI
q`k Kurwk lYx dI isPwrS kIqI jWdI hY[ jW iesdy bdl vjoN hPqy ivc G`t
qoN G`t cwr kolMbs AWfy (AijhIAW murgIAW dy AWfy ijnHW nUμ kwPI mwqrw
ivc Emygw-3 dI Kurwk id`qI jWdI hY) Kwx nwl ieqnw Pwiedw ho skdw hY[
•
Kwxw pkwaux vyly vwDU iQMidAweI (iGE, qyl vgYrw) dI vrqoN nw kro Aqy
hmySw mIt nwloN crbI auqwr idE Aqy murgI Kwx qoN pihlW iesdI cmVI
auqwr idE[
•
dwlW ssqIAW, ishqmMd Kwxw hY Aqy ienHW nUμ mIt nwl Swml kIqw jw
skdw hY[ irMnHy mIt (stXU), sUp Aqy swld ivc ieh Swml kro jW rotIAW
jW cwvlW nwl dwl lvo[
Awpxy Bojn ivc v`D crbI Aqy im`Ty vwly KwixAW dI vrqoN
G`t kro:
•
swrI crbI (mwjrIn, btr, sprYfz Aqy kuikMg AOiel smyq) dI
vrqoN G`t kro[
•
v`D crbI vwly Kwxy rozwnw nw KwE - ienHW ivc qlIAW Aqy pystrI
vwlIAW cIzW Aqy kirsps Swml hn[
•
im`Tw-rihq ifRMk lvo Aqy Awpxy ifRMk ivc cInI nw pwE - jykr qusIN
im`Ty qoN bgYr grm ifRMk nhIN pI skdy qW bnwvtI im`Tw
(ArtIPISIAl svItnr) dI vrqoN kro[
•
jykr qusIN Kwxw pkwaux vyly QoVHI mwqrw ivc qyl dI vrqoN krnw
cwhuMdy ho qW aunHW qylW dI vrqoN kro jo vDyry monoAnsYcuryts hn, ijvyN
ik AOilv AOiel Aqy rypsIf AOiel (ijnHW nUμ Awm krky vYjItybl
AOiel kih ky vyicAw jWdw hY)
•
AOilv AOiel jW rypsIf AOiel vwlIAW mwjrInz lvo Aqy ienHW nUμ
QoVHw ijhw hI lgwE[
kI quhwnUμ kuJ dyr pihlW (iksm) tweIp 2 fwieAwbItIz
dw rog hox bwry pqw l`gw hY?
jykr qusIN Awpxy S`kr-rog nwl nij`Tx Aqy S`kr-rog nwl pyS Awaux vwly KqirAW nUμ
G`t krn bwry hor is`iKAw lYxw cwhuMdy ho qW AsIN ies vwsqy quhwfy ielwky ivc
(fwieAwbItIz AYjUkySn AYNf sYlP mYnyjmYNt Pwr AOngoieMg AYNf inaUlI fwiegnozf)
DESMOND fYsmONf sYSn clwauNdy hW[ ieh Aijhy lokW nwl Axaupcwrk bYTk krky
S`kr-rog nwl nij`Tx bwry hor jwxkwrI lYx dw iek mOkw hY ijnHW nμU kuJ dyr pihlW hI
tweIp 2 fwieAwbItIz hox bwry pqw l`gw hY[Awpxy fwktr jW pRYkits nrs nUμ kho ik
auh quhwnUμ fYsmONf DESMOND pRogrwm ivc Byjx[
kI qusIN AwpxI Kurwk bwry styt rijstrf fwietISn nwl
g`lbwq krnw cwhuMdy ho?
AwpxI Kurwk bwry sQwnk styt rijstrf fwietISn nwl g`lbwq krn leI
Awpxy fwktr nUμ kho ik auh quhwnUμ fwieAwbItIz fwietISn kol Byjy Aqy qd
quhwnUμ ausdI ApuAwieMtmYNt Byj id`qI jwvygI[
S`kr-rog Aqy iesdy ielwj, Kwxw pkwaux bwry ikqwbW Aqy nusiKAW Bwv
rYspIz bwry hor jwxkwrI lYx leI ikRpw krky sMprk kro:
fwieAwbItIz XU ky mklOf hwaUs 10 pwrkvy lMfn NW1 7AA
tYlIPon: 020 7424 1000
PYks: 020 7424 1001
eImyl: info@diabetes.org.uk
vY~bsweIt: www.diabetes.org.uk
ieh lI&lY~t kYrl vweIlfI Aqy AYlIsn hYrp Awr fI (fwieAwbItIz
fwietISIAnz) vloN ifaUzbrI AYNf ifsitRkt hspqwl ivKy iqAwr kIqw
igAw hY ijnHW dw tYlIPon nMbr 0844 811 8110 AkstYNSn 83337 hY[
Bojn sMbMDI slwh mSvrw inaUtrISn sb-kmytI Aw& fwieAwbItIz XU ky
(2003) dIAW isPwrSW ’qy AwDwirq hY ijnHW dw AwDwr XorpIAn
AYsosIeySn Pwr d st`fI Aw& fwieAwbItIz (EASD) 1998 Aqy
AmYirkn fwieAwbItIz AYsosIeySn (ADA) 2002 hY[
ies lI&lY~t dIAW hor kwpIAW lYx leI kimaunIkySnz
tIm nwl 01484 466004’qy sμprk kro[
Reference:CW1769
Dateofpublication:Sep2009
©KirkleesPrimaryCareTrust
www.kirklees.nhs.uk
ieh jwxkwrI v`fy Awkwr dy A`KrW
Aqy hor bolIAW smyq hor rUpW ivc
vI iml skdI hY[
Acknowledgement:©ArunaThakerChiefDietitianWandsworthPrimaryCareNHSTrustand
MulticulturalNutritionGroup.