Indian Foods: AAPI's Guide To Nutrition, Health and Diabetes

Indian Foods: AAPI’s Guide To Health, Nutrition, and Diabetes © American Association of Physicians of Indian Origin Pho...

Author: Nirmala Abraham | Theja Mahalingaiah | Padmini Balagopal | Suraj Mathema | Rita (Shah) Batheja | Ranjita Misra | Nimesh Bhargava | Chhaya Patel | Sharmila Chatterjee | Sudha Raj | Keya Deshpande | Nirmala Ramasubramanian Madhu | Gadia Janaki | Sengupta Karmeen | Kulkar

374 downloads 1289 Views 3MB Size Report

This content was uploaded by our users and we assume good faith they have the permission to share this book. If you own the copyright to this book and it is wrongfully on our website, we offer a simple DMCA procedure to remove your content from our site. Start by pressing the button below!
Report copyright / DMCA form

DOWNLOAD PDF

Indian Foods: AAPI’s Guide To Health, Nutrition, and Diabetes

© American Association of Physicians of Indian Origin Photographs by Amish Thakkar; Cover page designed by Ranjita Misra

Indian Foods: AAPI’s Guide To Nutrition, Health and Diabetes

By The Subcommittee of the Public Health Committee of AAPI

Nirmala Abraham

Theja Mahalingaiah

Padmini Balagopal

Suraj Mathema

Rita (Shah) Batheja

Ranjita Misra

Nimesh Bhargava

Chhaya Patel

Sharmila Chatterjee

Sudha Raj

Keya Deshpande

Nirmala Ramasubramanian

Madhu Gadia

Janaki Sengupta

Karmeen Kulkarni

Geeta Sikand

Allied Publishers Private Limited New Delhi l Mumbai l Kolkata l Chennai l Nagpur Ahmedabad l Bangalore l Hyderabad l Lucknow

! ! "#$%&'()*!+!,--,!.%!//01! ! /22!&'()*3!&434&5467!8&'**49!$4&:'33'#9!:;3*!.4!34&*!#=!*)'3!.##?24*7! 0;.2'3)46!'9!")499>'@!196'>!.%!/22'46!0;.2'3)4&3@!05*7!A*67!! >96!6'3*&'.;*46!.%!//01@!BC/! ! ! ! ! !"#$%&'())*+(,-.(&% ! ! ! ! !"#$#%&'(")*+,* /:'3)!D)>??>&! ! -#./&*('%/*0/)1%2/0*+,* E>9F'*>!G'3&>!

! ! ! ! ! !

!&12$/0*'$* ")499>'!G' =,#2>!7+/4&+!?8434+$! !!1%#$"&+%#.%&1!&'*&4*5!

@!

=$A&.4!?8434+$! !!!"6%(&1%-$,7%&1!&'*&4*8&192!

9B!

C#4D&!E!F$+0&.4!?8434+$! !!'%0(.-%&1.:6%&)$*&4;5!!

9G!

H,82>!7+/4&+!?8434+$! !!8.67%&#&3>2#4&+!?8434+$! !!>,?%&*,:$@%0#,&1!!

IL!

M8N&#&24!?8434+$! !!'.-%&A&!$%$&B&9%-$,(%&1!&'*&4*8!

IO!

?>,,34+0!:$&.2>D!H+&'*3! !!C%0%/.&8D&!,0E"@-%&1!FD&'*&4*8!

BJ!

;$33$#23!,%!7+/4&! !!!$%67.&+0$!P4323!5,#!7+/4&+3!V42>!;4&W$2$3! !!4$$%?%&)%-,
!

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

ix!

INTRODUCTION #$%&'" !()*" +,-'" ./0%" 0" +$11$,%" 2%3$0%4" /05'" $++$6-0.'3" .," ./'"7%$.'3"#.0.'4"8-,+"./'"94$0%" 4:;'&,++'%30.$,%4"8,-"JG?'"E" −

F01,-$'4"4/,:13";'"?-'4&-$;'3".,"+0$%.0$%"0"-'04,%0;1'";,3G"M'$6/.="

−

\-,.'$%" $%.0H'" $4" -'&,++'%3'3" 0." !D<EDN" ,8" &01,-$&" $%.0H'" M$./" 0" 8,&:4" ,%" 1'0%" +'0.4A"?,:1.-GA"8$4/"0%3"./'":4'",8";'0%4"0%3"&'-'01"1'%.$1"&,+;$%0.$,%4="

−

J,.01"80."0%3"&/,1'4.'-,1"$%.0H'4"/05'".,";'".0$1,-'3".,"+''."$%3$5$3:01"-'^:$-'+'%.4" ;04'3",%"1$?$3"?-,8$1'4=""

−

a$'." $4" 3'4$6%'3" .," +0$%.0$%" &,%4$4.'%." 0%3" '5'%1G" 4?0&'3" &0-;,/G3-0.'" $%.0H'" ./-,:6/,:."./'"30G="2%"./$4"-'4?'&."&0-;,/G3-0.'"&,:%.$%6"0%3"'R&/0%6'"1$4.4"04"M'11" ./'":4'",8"&,+?1'R"&0-;,/G3-0.'4"M$11"/'1?="

−

#01."$%.0H'"4/,:13";'"-'3:&'3"$%"&1$'%.4"M$./"/G?'-.'%4$,%="

−

\'-4,%4"M$./"3$0;'.'4"M$./"'1'50.'3"1$?$3"1'5'14"%''3".,"+,%$.,-"./'$-"80."$%.0H'"04"M'11="" O"

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

!"

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

X"

H,,*)":$7)&.I" J>"$#")"(0*)&*".$,*$*$)&"$&"5+$;)*,"5+)(*$(,"$&"C$##$0&"G$,K0I"L)3$'0+&$)" )&."")&").K2&(*"')(23*6")#"!##$#*)&*"L3$&$()3"M+0',##0+"0'"C,.$($&,N"L)+.$030%6">$;$#$0&" )*"*-,"O&$;,+#$*6"0'"L)3$'0+&$)"1+;$&,9"A0+"/0+,"$&'0"4*,3+*.3" 2-" ?'0/"E&22)"]/2&*%3*42&"'.",)8&3%9"L:?"P86&'1,3'2."L29"INRHXYI"C,$"OIIN9" Y9" i48++*&" #D" E*44$" CD" C24',43$" i9" ],4)'2;,%18&,4" L834'3'2." W34,3*0'*%" ,.)" >22&%" -24" #'%*,%*"C,.,0*+*.3",.)"P4*;*.3'2.9"i4'%RQ3/*432."P"T"E84.%"e9Q)%9"C*)'1,&"L834'3'2." >/*4,($" -24" ],4)'2;,%18&,4" #'%*,%*" ,.)" F%%21',3*)" \'%J" S,1234%d" W(*1'-'1" #'*3%" -24" P4*;*.3'2.",.)">4*,3+*.39">/*"F+*4'1,."#'*3*3'1"F%%21',3'2.9"P0"`!RNIVD"Nff`9" `9" #*E,J*$"CQD"c2332"FCD"W1233"@h9">/*"@';'.0"?*,43"c8')*"32"Q,3'.0"M839"C,%3*4C*)'," @'+'3*)"NffH9""" f9" W'J,.)" cD" i,%/$,(" C@D" [,.0" :9" " C*)'1,&" L834'3'2." >/*4,($" &27*4%" %*48+" 1/2&*%3*42&" ,.)" %,;*%" +*)'1,3'2." 12%3%" '." +*." 7'3/" /$(*41/2&*%3*42&*+',9" e" F+" #'*3" F%%219" Nff`gf`d``fR`fV9""" NI9"]&'.'1,&" c8')*&'.*%" 2." 3/*" :)*.3'-'1,3'2.D" Q;,&8,3'2." ,.)" >4*,3+*.3" 2-" M;*47*'0/3" ,.)" M6*%'3$" '." F)8&3%d" >/*" Q;')*.1*" \*(2439" E*3/*%),D" C)d" L,3'2.,&" :.%3'383*" 2-" ?*,&3/g" e8.*"Nff`9"L:?"P86&'1,3'2.9""" NN9"i4,3'.,"iD"i'.0"LD"?,$*%"#9"C2;'.0"F7,$"-42+"#'*3%9"?*&+"W*+'.,4"P86&'%/*4%d">*G,%D" NffX9" NO9"?,;,&,"W9"E*'.0"_*0*3,4',.9">/*"F+*4'1,."#'*3*3'1"F%%21',3'2.9"NffX9" NH9"W'J,.)"cD"h2.0"L#D"i,%/$,("C@D"?%8"e9"#'*3'3',.":.3*4;*.3'2.":+(42;*%"@'(')"_,&8*%" ,.)" W,;*%" C*)'1,3'2." ]2%3%" '." C*." 7'3/" ]2+6'.*)" ?$(*4&'(')*+'," ,.)" ," ?'%324$" 2-" L',1'."L2.R]2+(&',.1*=9""e"F+"#'*3"F%%21"OIIIg"OdON`ROOV9"

Y"

NORTH INDIAN CUISINE #$%&'"()*+,)"-.+/+)0"&12+-,331"%02%0/0)&/"4$$*/"$4"5.)6,78"903'+8":&&,%"5%,*0/'8",)*";,6,/&',)" ,%0,,',%,/'&%," ,%0" $4&0)" -3.?20*" &$@0&'0%" +)" &'+/" @0)0%,3+A,&+$)$/&"$4"&'0" -$$I+)@"+/"*$)0"$)"&'0"/&$K0&$2"./+)@"&'0"%$,/&+)@",)*"4%1+)@"?0&'$*,&,%"5.3,$" L',+"" =K$+*"*0//0%&"+4"&'0"?,+)"?0,3"C,/"&$$"'0,K1"$%"0J0%-+/0"2$%&+$)"-$)&%$3""

56214'D)A-")'E*-9-)&' !"#$%&'($)*#(+$

,-&./$&'$!"#$0(11$&*#(+$

" WO=;LeBW" ;$&+"

5,%,&',8"2.%+8"I,-'$%+8"),,)"

53,+)";+-0"

5.3,$8"G+%+1,)+"

5$&,&$0/P2%02,%0*"C+&'"?+)+?,3"$+3"

S%+0*"2$&,&$0/"

" S;:(OW" =33"4%0/'"4%.+&/" ^+@'&"-,))0*"4%.+&"

>$)+&$%"2$%&+$)"/+A0"$4"4%.+&" ;[email protected],%"-,))0*"4%.+&"

"

HBRBO=G^BW" =33"K0@0&,730/"-$$I0*"C+&'"?+)+?,3"$+3"

L%0,?0*"$%"4%+0*"K0@0&,730/"

" >B=O"=#9"=ÔB;#=O(HBW" B,&"*,38"-'+-I0)",)*"4+/'"-$$I0*"+)" ?+)+?,3"$+3"

^$C"4,&"2,)00%" 5,%&"/I+?";+-$&&,"-'00/0"

S%+0*"$%"-%0,?0*"*,3"$%"?0,&"" """"""B,&"30,)"3,?78"@$,&8"2$%I"$%"7004"30//"$4&0)"" """""",)*"/?,33"f.,)&+&1" ;[email protected],%"2,)00%" ;[email protected],%";+-$&&,"L'00/0"

" 9=(;a" WI+?"?+3I8"4,&"4%00"1$@.%&",)*"7.&&0%?+3I"

[g"$%"C'$30"?+3I",)*"+&/"2%$*.-&/"

" S=OW" >,%@,%+)0" Q+3" =3?$)*/8"20,).&/8"C,3).&/"

G.&&0%8"@'008"-%0,?",)*"',34""',34" " L$-$).&"

YY"

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

-41/:#$#

!+./*/".#

;("#%6%0'4(%#*+771# !#*+&#/2#,0)7H27)%3#>%6%0'4(%,# S#/C#/2#L8)*5%-#M,5)-(%,,N#/7#.%'0#M?8)0%=#(%'-N# !#*+&#(/?#2'0#1/6+70# S#0'4(%#,&//-#/2#0/.'0/#/7#*/7)'-3%7## ####*8+0-%1#M27%,8N# X#*+&#L8)+7'#/7#

#$%&'(%,%#2/((/?)-6#07'3)0)/-'(#.%'(#0).%#%'0#Z+-*8#'0#'4/+0#VAQQ#RF#'-3#,-'*5#'0#!AQQ#WF#

!"#

8)#:/)3#?',8)-6#7)*%#,%>%7'(#0).%,#4%2/7%#*//5)-6#/7#*//5)-6#)-#%[*%,,#?'0%7#'-3# 37')-)-6;#E/)-6#08),#.'1#(/,%#>'(+'4(%#>)0'.)-,#'-3#%-7)*8%3#)7/-;## Y;# @%%&# )-# .)-3# 08'0# 08%# 7%*/..%-3%3# &/70)/-,# '7%# 2/7# 08%# *//5%3# &7/3+*0# ?8%7%# '&&()*'4(%# \;# :71#0/#*//5#?)08#.)-).+.#'./+-0#/2#/)(;#W7%2%7'4(1#/()>%#/)(#/7#*'-/('#/)(#?8)*8#'7%#8)68# )-#./-/+-,'0+7'0%3#2'0,;## ];# O8)(%#+,)-6#&/0'0/=#/7#/08%7#,0'7*81#>%6%0'4(%,=#7%.%.4%7#0/#*+0#3/?-#/-#08%#'./+-0# /2#7)*%#%'0%-;#^.'70%7#08)-6#0/#3/#),#,%(%*0)-6#'#67%%-#>%6%0'4(%#./7%#/20%-#08'-#,0'7*81# /-%,;# P;# _,%# 67%%-# >%6%0'4(%,# ./7%# 27%%(1# '-3# (%'7-# 0/# *//5# 08%.# )-# '# ,.'((# './+-0# /2# /)(;# ^'('3,#'7%#6//3#?)08#'-1#.%'(;#^).&(%#(%./-#/7#>)-%6'7#37%,,)-6,#.'1#4%#27%%(1#+,%3;## `;# ^?)0*8# />%7# 0/# ,5).# /7# !T# (/?# 2'0# .)(5# )-,0%'3# /2# ?8/(%# .)(5;# :8),# ?)((# 7%3+*%# 08%# ,'0+7'0%3#2'0#*/-0%-0#)-#08%#3)%0;## V;# R>/)3#271)-6#/2#,-'*5#2//3,a#(%'7-#0/#(//5#2/7#7%*)&%,=#7%b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a#'70)2)*)'((1#,?%%0%-%3#(/?#2'0#3%,,%70,#.'3%# 27/.#'((/?%3#2//3,#.'1#4%#+,%3#/**',)/-'((1;# !";#E7)-5#&(%-01#/2#?'0%7=#'0#(%',0#]#0/#`#*+&,#'#3'1;##

!Y#

=+9"%"D#91$"8%+*%,"#('E,"#$',4%#).%)+'%8+%,"#('E,"#$',4%*++.8# F++.%G(+@18% ^0'7*8%,# F%'0#'-3#F%'0# R(0%7-'0)>%,# E')71# c%6%0'4(%,# J'0U/)(,#

H"#('E,"#$',4% W(')-#7)*%=#&(')-#(6:4# ?"#=#,5)-(%,,#*8)*5%-#

0+'%8+%,"#('%,"#$',4>@8"%$"88%+*'")% J7)%3#7)*%=#27)%3#&/0'0/# J7)%3#?"#=#*8)*5%-#?)08#,5)-#

^5).#.)(5=#(/?#2'0#1/6+70# R((#>%6%0'4(%,#?)08#-/#./7%# 08'-#/-%#0%',&//-#/2#/)(#&%7# X#*+&#*//5%3#>%6%0'4(%# F'76'7)-%=#*'-/('#/)(#

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

!"#

− −

− − −

B161,(:01+# (71# *),1%# +1(+*%1&# 2',3# 0'63,# +.'/1+# KN((%/3# .33*,(%L8# # 1%6(0# (71# +211,# 0*B17+5# (%&# 3(B1# (02(-+# :11%# A%*2%# )*7# ,31'7# .(7,'/?0(7#21(A%1++#)*7#+211,+8#$,#'+#7(71#,*#+11#41(0+#/*4.01,1',3*?,#+211,+8##931#/3*'/1# *)# +211,+# )*7# 1%6(0'#@**A'%6D#P1(+*%+#(%&#U1+,'B(0+n#:-#@3',7',(#>(%17E'8#N?:0'+31&#:-#$%:**A8## a8# n931#@(0/?,,(#@**A#>**AD#X#971(+?7-#*)#I1/'.1+#)7*4#N(B141%,#,*#N(0(/1n#:-# S'%(A+3'1#F(+6?.,(8#N1%6?'%#N?:0'+317+8## o8# nX#9(+,1#*)#$%&'(n#:-#S(&3?7#H())71-8#S(/4'00(%#N?:0'+3'%6#@*4.(%-5#$%/*7.*7(,1&8## p8# n931#Y1(0,3-#@?'+'%1#*)#$%&'(D#I1/'.1+#)7*4#,31#>1%6(0#I16'*%n#:-#>3(7,'#Z'7/3%178# N?:0'+31&#:-#^*2100#Y*?+15#^*+#X%6101+8## "8# 3,,.Dee3'/(0/?,,(8/*4e+?,(.(e71/'.1+e#

!i#

SOUTH INDIAN CUISINE $%&'(# )*+,-*# .&,/,*0# 10201/# '%# 2%%+/# 21%3# 4# /'-'0/5# *-3067# 8-3,6# 9-+&5# :-1*-'-;-5# #-6/%#,*.6&+0+#,/#=%*+,.(0175#?(,.(#,/#-#&*,%*#'011,'%17@#A-1,-',%*/#,*#2%%+# B1-.',.0/# -6%*C# ?,'(# 6-*C&-C05# .&6'&105# (01,'-C0# -*+# .&/'%3/# -10# D017# -BB-10*'# -3%*C# '(0# 4# /'-'0/@#8(010#-10#,**&301-E60#/B0.,-6'7#2%%+/#E-/0+#%*#10C,%*@##F%?0D015#%*0#3-7#E0#-E60#'%# 2,*+#/%30#.%33%*#20-'&10/@## )*#C0*01-65#$%&'(#)*+,-*#30-6/#,*.6&+0#%*0#%1#3%10#%2#'(0#2%66%?,*C#,*#+,22010*'#2%13/G# −

H,.05#?(,'0#%1#B-1E%,60+@#$,*.0#1,.0#,/#'(0#/'-B60#2%%+#%2#$%&'(#)*+,-#,'#,/#,*.%1B%1-'0+#,*# D-1,%&/#?-7/@#

−

I(-6/#%1#60C&30/#%2#D-1,%&/#;,*+/@#J%/'#.%33%*#+(-6/#-10#'%%15#&1-+#5#C1-3#-*+#3&*C@# 8(0#!#/'-B60/5#*-3067#1,.0#-*+#+,22010*'#+(-6/#-10#&/0+#,*#-#D-1,0'7#%2#?-7/KB%&*+0+5# C1%&*+5#20130*'0+5#E%,60+5#/-&'L0+#-*+#/%#%*@#0@C@#)+6,5#I%/-#0'.@#

−

J%/'#.%33%*67#&/0+#-*,3-6#B1%'0,*#2%%+/#-10#2,/(5#.(,.;0*5#6-3E53&''%*#-*+#0CC/#2%1# *%*KD0C0'-1,-*/#

−

A0C0'-E60/#-10#C0*01-667#/',1K21,0+#%1#1%-/'0+#'%#.1,/B*0//#M.&117#%1#B%1,-6N#%1#/01D0+#?0'# ,*.6&+,*C#+(-6/#-*+#.%.%*&'#M;%%''&N#

−

O1&,'/#-10#&/&-667#.%*/&30+#210/(#%1#-/#P&,.0/#

−

I0//01'/#6-1C067#3-+0#21%3#10+&.0+#3,6;#MB-7-/-3#%1#;(001N5#P-CC017#%1#E1%?*#/&C-1# E-/0+# .%%;0+# 1,.0# -*+# 60*',6/# M/?00'# B%*C-65# -BB-35-+,1-/-35# P,60E,N5# -*+# %'(01# /?00'30-'/5#&/,*C#.6-1,2,0+#E&''015#*&'/#-*+#/B,.0/#6,;0#.-1+-3%3@#

−

Q3,6;7Q#.%2200##%1#'0-#

−

C(00# %1# .6-1,2,0+# E&''01# ,/# /01D0+# ?,'(# 1,.0# -*+# 26-D%1# 0*(-*.01@# $0/-305# B0-*&'# -*+# D0C0'-E60#%,6/#-10#&/0+#,*#.%%;,*C#

−

/-6'#/01D0+#/0B-1-'067#%*#'(0#B6-'0#2%1#%B',%*-6#&/0#

−

?-'01#/01D0+#?,'(#30-6/#

−

'(0# 3%/'# .%33%*67# &/0+# /B,.0/# -10# .%1,-*+015# -/-2%0',+-5# .&3,*# /00+/5# 20*&C100;5# C,*C015#B0BB01#M10+5#C100*5#-*+#E6-.;N5#'&1301,.5#/-221%*#-*+#%'(01#D-1,%&/#.%3E,*-',%*/# %2#'(0/0#&/0+#-/#.&117#B%?+01/#

$(10++0+# .%.%*&'5# .%.%*&'# %,65# 21,0+# B6-*'-,*# .(,B/# -*+# 2,/(# -10# 3%10# .%33%*# ,*# :01-6-5# ?(010-/# /B,.,01# 2%%+/# -10# B%B&6-1# ,*#
@='#()++)! >+==##!! UGU"#=@J@! 5/))#(! X#=@J!

,89/>$%! S.&B#.%2200#?,'(#?(%60#3,6;# U#,+6,/#%1#SB6-'0#&B&3-# .%.%*&'#.(&'*07#

"+./=/#.! S.&B#.%2200#?,'(#SV#2-'#3,6;# !#/6,.0/#%2#?(%60#?(0-'#'%-/'!! ?,'(#!#'/B@#J-1C-1,*0#%1# !#/3-66#,+6,/#%1#SR&B#WBB&3-# !#'-E60#/B%%*#%2#.(&'*07# M'%3-'%#%1#+(-6#.(&'*07## B10201-E60#'%#.%.%*&'N# # S#210/(#21&,'## X#%Y@#I,6&'0+#E&''013,6;# U#.&B/#%2#?(,'0#1,.0# S[#.&B/#%2#E1%?*#1,.0# S#.&B##$-3E(-1# [#.&B#$-3E(-1# S#.&B#H-/-3# S#.&B#1-/-3# S#.&B#C100*#B6-*'-,*#.&117# S#.&B#/'1,*C#E0-*/#.&117# S#.&B#3,Z0+#D0C@;%%''&# /(10++0+#.-11%'#/-6-+#?\603%*# S#.&B#.&1+/## [#.&B#*%*K2-'#7%C&1'# S#%1#!#21,0+#B-B-+&3/#%1# S#1%-/'0+#/3-66#B-B-+&3# B%'-'%#.(,B/# !#'/B#%,6#,*#.%%;,*C# C(005B,.;60/!!# ?-'01#'%#+1,*;# !#3&1&;;&/##MB10'Y06#6,;0#21,0+N# [#.&B#+17#10-6#3,Z# .&B#.%2200# S#.&B#.%2200#?\6%?#2-'#3,6;#

U#.&B/#%2#.%%;0+#1,.0# S#/01D,*C#%2#2,/(5#.(,.;0*# ##M2%1#*%*KD0C0'-1-,*/N# S#.&B#%2#/-3E(-1# S#.&B#21,0+#D0C0'-E60/# S#.&B#?(%60#3,6;#.&1+/# B,.;60/5#B-B-+&3##0'.# S#210/(#21&,'# 0)$>-#7F! )+6,G##$'0-30+5#6%?#,*#2-'# # I%/-/G#.%%;0+#?,'(#3,*,3-6#%,6## WBB&3-#3-+0#21%3#.1-.;0+#?(0-'### !!! ! "#$'!+(!G#$'!$%'#()$'/H#7! I(-6#%1#/B1%&'0+#3&*C#+(-6### I(-6#-+-,/#?,'(#.%*'1%660+#%,6## R(,.;0#',;;-# # =-*K21,0+#2,/(#?,'(#3-/-6-##

S[#.&B#%2#.%%;0+#1,.0#ME1%?*N#%1#U#/3-66#1%',/# U#%Y#%2#.(,.;0*#%1#2,/(#.&17## %1#S#.&B#/-3E(-1#%1#?(%60#C1-3#/&*+-6# S#.&B#/',1K#21,0+#D0C0'-E60/#?,'(#!#%Y@#'%2&# [#.&B#6%?#2-'#7%C&1'# MF,C(#,*#/-6'N#&/0#%..-/,%*-667# !#'/B#%,6#,*#.%%;,*C# S#;,?,#%1#-#/3-66#%1-*C0## S"#B0-*&'/#1%-/'0+# B+'!7+!-#$('C-#$%'-8!D17#!%#77!+='#)E# )+6,/#'%BB0+#?,'(#-#6%'#%2#%,6# I%/-/#&/,*C#0Z'1-#%,6#%1#E&''01# WBB&3-#3-+0#?,'(#6,E01-6#-3%&*'# %2#%,6#%1#C(00# I(-6#3-+0#?,'(#.10-3#%1#0Z.0//#C(00# +(-6#-+-,/#3-+0#?,'(#0Z.0//#%,6# O1,0+#.(,.;0*# O1,0+#2,/(#,*#.%.%*&'#/-&.0#

!S#

I#J#'$6%#!./7-#7! !"#$%&$#'()*$''+),'*5#/&.(#-/#.-EE-C0## .&117\B-67-######## J,Z0+#D0C@#:%%''&#?,'(#3,*,3-6#.%.%*&'##

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

E(:..)# %+5# (/-'# )//'# 5%8G# %'.# %# 0-()# :*)&# '*,.# 4/'# %# $%&%'%(&)'*%+;# # 0#1>;'1# ='E.(*.,#'-8#,6>/,#.L/.-,*3.#*-4(.8*.-),#'(.#%,.8#>(#.1'=>(').#/(./'(')*>-,#'(.#0'8.#2.)# :>>8#*-#*),#,*0/1*;*)2#)',).,#.L>)*;'112#8*::.(.-)1.#0*1E######## 8*2)97):$& "UVW#'0############ ?#),/#(.4%1'(#,%4'(#!#SV#A6./1',#

!;)09& XWUVW#'0#

VW#B'1).8#I.'-%),#

!"#

X#;%/#+6'*#5*)6#XY#0*1E# X#/';E'4.##S#->#;'1>(*.#,5..)-.(#X# A6./1'#>(#!#/1'*-#D6'E6(',# Z#;%/#XY#Q*1E# X#;%/##[').(# XW#%-,'1).8#(>',).8#/.'-%),# X#;%/##[').(#

?#H>)1*,#5*)6#?#).',/>>-,#46..# >(#O'1#5*)6#,%4'(# X#;%/#91';E#.2.#/.',#5*)6#,%4'(## X#;%/#96')#F(*;.G# ^#;%/#_'0# ^#;%/#O'6*#F2>4%()G# X#;%/#(.4%1'(#,>8'# X#),/#3.4.)'=1.#>*1#*-#;>>E*-4#

42)&4-=2& VUVW#/0#

Xa!#;%/#+6'*#5*)6#X#>N#56>1.#0*1E# ?#),/#(.4%1'(#,%4'(# X#;%/#M(*.8#+6.38'# X#]b#L#X#]b#Q>6'-)6'1#F,5..)G#

>-;;2*& \##/0&

X#M(*.8#I'/'8# V#I'(')6',#5*)6#c#),/#>*1# X#;%/#9')')'#-%#,6'E#FI>)')>#3.4#/*;E1.G#

!;)09& g#/0&

c#O(*.8#O').,# X#>N#='4#I>)')>#;6*/,# X#;%/#5').(#

]#;%/#B'1'8#5*)6#1.0>-#'-8#3*-.4'(# X#B>>E*#H>)1*#S#->#46..# ]##;%/#A>>(#O'1#->#,%4'(# ^##;%/#91';E#.2.#/.',#->#,%4'(# ^#;%/#96*-8'#-%#B6'E#FÈ('#3.4G# ^#;%/#96')#F(*;.G# ]#;%/#O'6*#FXY#0*1EG# X#,0'11#'//1.# X#;%/##[').(# ]#),/#>1*3.#>*1#*-#;>>E*-4# X#;%/#+6'*#5*)6#X>N#XY#0*1E# X#/E4#S#->#;'1>(*.#,5..)-.(# Z#;%/#6>0.0'8.#6*46#:*=.(#6*46# /(>).*-#>(# 6*46#:*=.(#;.(.'1#+6.38'# X#;%/##[').(# ]#;%/#B'1'8#5*)6#d.0>-#e#3*-.4'(# X#I'(')6'#5*)6#]#),/#>*1#S#%,.#->-# ,)*;E#/'-# ]#;%/#/'1'E#5*)6#XY#1>5:')#I'-..(# >(#fL)('# :*(0#,*1E.-#A>:%# ]#;%/#XY#O'6*#F#2>4%()# X#0.8*%0#>('-4.# X#;%/#[').(# V#O(*.8#O').,# c#R10>-8,# X#;%/#5').(#

?2292;/&);/&@)*$5&@3);;-;A& $%&'(')*,#1>3.#5..E.-8#4')6.(*-4,#'-8#/'()2*-4@#'-8#*)#,)'(),#:(>0#M(*8'2#.3.-*-4#>:).-#4>.,# >-# )*11# B%-8'2# .3.-*-4,)12# 0.-# 8(*-E# :.5# /.4,# >:# ,;>);6# 5*)6# ,-';E,# ,%;6# ',# E';6>(*,@# ,'0>,',@# 3.4.)'=1.# ;%)1.),@# ;',6.5# (>11,# '-8# 3'(*.)*.,#>:#96'&*',=1.0,#*-#)6*,#'(.'#)6')# ;'11# :>(# 2>%(# ')).-)*>-# =.:>(.# 2>%# 4># )># )6')# /'()2# >(# )6.# (.,)'%('-)U# H.0.0=.(# I`HAJ`C# +`CAH`d# h# /1'-# 2>%(# 8'2P,# 0.'1# '6.'8# >:# )*0.# ,># )6')# *0/>()'-;.# *,# 4*3.-# )># 6.'1)62# /(./'(')*>-,@#)6.#E*-8#'-8#'0>%-)#>:#:')#%,.8#'-8#)6.#*0/>()'-;.#>:#'3>*8*-4#;'(=>628(').#>(# :')#1>'8*-4#

@)*$5#=2)3#0";:-:$:#"7& M(*.8#I'/'8@#I%(*.,@#B6(*E6'-8#F(*;6#,5..)#0'8.#:(>0#56>1.#0*1E#'-8#,%4'(G@#i'1>(#-%#,6'E# F/%1,.,#>(#1.4%0.,G@#K-86*2%#F0*L.8#3.4.)'=1.,@#/>)')>@#:1>%(#='11#S#0%)6*',#,5*00*-4#*-#>*1G@# i.4.)'=1.#I%1'>@#D'86*#F0'8.#5*)6#=%)).(0*1EG@##H'*)'@#D')'E*#F;%=.8#0'-4>#/*;E1.G00.-8.8#)6')#)>#4>#.',2#>-#'//.)*N.(,@#>::.(#3'(*.)2#>:#,1*;.8#3.4.)'=1.,#5*)6#j%0%,# FQ.8*).(('-.'-#8*,6G##',#'-#.L'0/1.-#F#.',2#(.;*/.#S#;'-#E../#*-#)6.#(.:(*4.(')>(G-,*8.(#,.(3*-4#j'-83'@#O6>E1'#'-8#J812#*-,).'8#>:#:(*.8#*).0,)1*@# ]# ;%/# I'%3'# k# X# H>)1*@# # 4>)# )6.# *8.'l# A6')# *,# ;'11.8# ;'(=>628(').# ;>%-)*-4%/# '11# ;>-)'*-# ;'(=>628(').-,%0.(,# 5*)6# O*'=.).,#-..8#)>#1.'(-##,.(3*-4#,*N.,(#!Y#Q*1E# O'6*#0'8.#:(>0#XY#>(#!Y#Q*1E#

H.4%1'(#Q*1E# O'6*#0'8.#:(>0#(.4%1'(#Q*1E#

#

QfRA#`H#QfRA#RdAfHCRAJifB## 91';E#.2.#/.',#5*)6#-/#;'1>(*.## ,5..)-.(#H>',).8#I'/'8#

91';E#.2.#/.',#5*)6#,%4'(# M(*.8#I'/'8#

#

if$fAR9df# I'1'E#3.4.)'=1.#5*)6#XY#1>5#:')#/'-..(#>(# fL)('#:*(0#B*1E.-#)>:%# 96*-8'#FÈ('G#C%#B6'E#

9')')'#C%#B6'E# # Q',6.8#_'0#

#

MHKJA# $('/.,# M(%*)#B6(*E6'-8#0'8.#5*)6#XY##O'6*#

Q>6'-)6'1# B6(*E6'-8#0'8.#5*)6#O'6*#

$HRJC# j>0.#0'8.#6*46#:*=.(#;.(.'1#F#+6.38'G# M(*.8#+6.38'# I'(')6'#5*)6#X#),/#>1*3.#>*1#S#%,.#->-#,)*;E#/'-# I'(')6'#5*)6#X#)'=1.,/>>-#;>))>-#,..8#>*1# F-$)&D!%)%E&8)$%2()G& 1!G&F>G&H>+& -:&)&F2A-:$2*2/&);/&H2*$-7-2/&>-2$-$-);&m#+#$*-$-";-:$&-;& 6*-I)$2& 6*)0$-02& -;& -2$2$-0&L::"0-)$-";M&C"*&="*2&-;7"*=)$-";&0)33&NOPQRPRQSPSN&"*&2=)-3&9*T)$OU(#;"M0"=&&

F272*2;02:& X>8# /(';)*;.,@# '# ,.(*.,# J-8*'-# '-8# I'E*,)'-*# :>>8# /(';)*;.,@# ;%,)>0,#'-8#j>1*8'2,@#!-8#.8*)*>--;*')*>-@#J-;:#)6.#j.'()#S#j.'1)6#[');6&# 1+?1/.# 5&&%# 1%# ,%4,.&%# 3'8&# ,3?,(-* V=# G1;&#/'@8#'?%#0*&>41#3,F#5/#3,F,%2#)'2&)*&8#V0@'8,)&# .&8&4#(8@,)=#

P8,++&4# # )1%4''8,# (,.*B# 0*,0;&%# '8# +135B# S,.*#(8/B#M*,0;&%#%@22&).B#G&1)#51++.B#0@)+&).# ;1515.#'8#),;;1# 1%4#3&1)#08'E@&))&.=# K+1,%#+1..,##

:?&&)#+1..,#'8#31%2'#+1..,#

N'1.)&4#@%.1+)&4#41#'8#(8,&4# 3,F&.=#

644,%2#>&2&)15+&.#144.#(,5&8#1%4# )1.)&=#

!]#

:13'.1X# h10*'8,X&228'++.#

K8&&2&)15+&# 0*,&2&)15+&.#/'@# 8&4@0+'8,&#,%)1;%4# ,%08&1.&#(,5&8=#

:&8>&#?,)*#0'8,1%4&8#0*@)%&/B#3,%)# 0*@)%&/#'8#)'31)'#.1+.1# G('(0%* !H.,'6"3#(I# E./I* J7I* F7!* %-* #5,* K--&/%(#,* 7%$,/#&$* &4* A&&?* L* !"#$%#%&'* (#* * 25,* G,@%-5*=&304,3%08,4&,,# .*,#1(085.'#*6(&&)*'%4#;%?#0(#6(8%'#J8%3&#;%?&+#' ?@>' A' !=B' $2' "' 03$/,' 6$/.$.$"%' ".' .3/' C/2.03/2./+' !/6$0"4'' 0/%./+'$%'D"43"44">'';&1! ?&.4,7/! ,4! )%&! +.&8&..&1! %&'()%*! +,&2&
0'"&1$% B%&.&!'.&!%&'()%*!7+),7/4!'/1!78!273.4&!)%&!/7)!47!%&'()%*!7/&45!+'+'14!,8!)%&*!'.&!>';&1!'.&'! C.&')!2%7,2&5!)%&!8.,&1!7/&4!'.&!)%&!7/&4!)7!'?7,1,.*'/,! ,4! '(A'*4! 7/! )%&! 6&/35! )%&.&! '.&! 6'/*! ?'.,&),&4! 78! >,.*'/,5! )%&! 2%,2;&/5! 4%.,6+! '/1! ?&C&)'>(&!?&.4,7/4!A73(1!>&!.&2766&/1&1!7?&.!)%&!('6>!'/1!>&&85!6',/(*!87.!)%&!8')!27/)&/)
6"7"#&89"%1)$*"$% $((! )%&! ?&C&)'>(&! 1,4%&4! 6'1&! A,)%! C'.>'/-745! (&/),(45! +7)')7&45! 4+,/'2%5! 2'3(,8(7A&.5! 7/,7/4! '/1G7.! )76')7&4
:55.;+&3);"3#$%&31%5.31);"3#$% @',)'5!'/1!'((!)%&!7)%&.!2%3)/&*45!(,;&!6,/)!'/1!)'6'.,/15!'.&!'((!+.&+'.&1!A,)%!'!?'.,&)*!78!(7A! 2'(7.,&! ,/C.&1,&/)45! '/1! 4+,2&4&!'!.&1!8('C
&!&')&/!A,)%!2'3),7/!7.!A,)%!+7.),7/!4,-&4!,/!6,/1
"#!

!

0)!,4!&'4*!)7!2%774&!'!%&'()%*!6&'(!,/!'/!0/1,'/!.&4)'3.'/)&! )77! 1,88,23()5! '4! ?&.*! ('.C&! +7.),7/4!'.&!/7)!4&.?&13)!&/I7*!'/1!4)'*!%&'()%*>&/,''79,,+&/6#9.&/-# !"Z,.8.;%,# !"Q)4/8&/6#)9#%,.1-7#-1,5(+&/67/,1:)4'/,''# !"K+411,8#:&'&)/# !"Z4/6,1# !"?/.(&+&-3#-)#.0.*,/# !"Q,1')/.+&-3#;%./6,'# 51,0!),2!#-6!7-8! #"$.*,#T+4;)',#-.(+,-'#)1#)1./6,#V4&;,## #"O%,;*#(+))8#6+4;)',#+,:,+'# #"D)#/)-#6&:,#&/'4+&/# #"D)#/)-#6&:,#./3-%&/6#(3#5)4-%#&9#4/;)/';&)4'# #"T&:,#6+4;.6)/'#.;;)18&/6#-)#2.;*.6,#&/'-14;-&)/'# 51,0!,&%!01%!),63%38! $" $))#54;%#&/'4+&/# $" ])-#,/)46%#9))8# $" ^/4'4.+#.5)4/-#)9#,=,1;&',# $" D,+.3,8#5,.+'# Z)0#;./#3)4#.:)&8#Z32,16+3;,5&.#)1#Z32)6+3;,5&.C#

!W#

O)/'4+-#3)41#D);-)1#./8#0)1*#0&-%#3)41#8&,-&-&./(R.22>'-#02/-R#&'(5(/-# X,(-)#Z2.(# # # X,()/(-):#*0++)# # \(-.-)#60+(3# # # \-&+:#5,(-):#&22>+3:#='R60# \2,,:#5,(-):#.8(,,# # \2/-#E6(^0(:#&20):#^4=(0K# _(86(0# # # @20/-,,(:#&20)R1,240#EYBJPK# `(11,+#E!#MP#,2=#1(/K# # _/(0&'9#a+*+/(6,+.b# # N(>+3#6+().# # # # # M#&45# \-&+#7+08-&+,,-#M#&45# `'+(/#*+08# # H#@6.5# +0.#()3#_)(&>.b# L)-8(,#&0(&>+0.# J# U0('(8#&0(&>+0.# H# C(/O2'# # c#2O# C+,6(#/2(./# # !#.,-&+.# ]9./+0#&0(&>+0.# Q!# X25&20)#E)2#1(/K# H#&45.# X0+/O+,.# # c#2O# \-&+#&(>+.#E!PK# Q#

X2/(/2#.46^-#E#,2=#1(/K# # _d4(.':#=-)/+0# # e(8:#.=++/#52/(/2:#5,(-)#

M#&45# # F#&45# # M#&45# #

# # #

`'2,+#='+(/#&0(&>+0.# _(,/-)+#&0(&>+0.# # +#E!PK# # # Q# # X25&20):#8-&02=(7+# # H#&45.## X40-+.# # # # Q##EGPK# # X(0(/'(#20#@'+5(,(# # F#EYPK# # Z'().(># # # M#&45# Z'2>,(## # # F#f_d4(0+# X2'(# # # # F#&45# # C(/>-#4.(,# # # M#&45# _()3=-&'#&0(&>+0.#E&'++.+K# H# _/411-)*:#60+(3## # FRH#&45# @(&2#.'+,,#EYPK## # F# `(11,+#E!#MPK# # # F#

%

1223%%

%

# # # # # # # # # # # #

N+().#()3#5+(.# E*(06()O2:#5-)/2:## #>-3)+9:#='-/+:#.5,-/# #6,(&>B+9+3K# A-8(#6+().# # A+)/-,.# # # C-.2# # # @28(/2#3'(,# # @220#3'(,:#&>3## \(.(8## # C4)*#3'(,:#&>3## #

725:@2?% M#&45#

QRH#&45# M#&45# H#@6.5# M#&45# M#&45# F#&45# M#&45#

#

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

GF#

D'#$%#+F%D'#$%9GH/$.$G$'/% B'&I%-'#+J#h#*8.#502/+-):#IBF#*8#1(/:#I#*8#&(062'930(/+:#()3#HG#&(,20-+.;# # # # V#&45# #

-'#+%D'#$#h#*8.#502/+-):#H#*8.#1(/:#I#&(062'930(/+:#()3#GG#&(,20-+.;# N++1:#.+,+&/#20#&'2-&+#*0(3+# # N(>+3R@()3220-#&'-&>+)#E)2#.>-)K# +)#=-/'#.>-)# # # >(# # D-.':#10-+3# # # # -8#8-,># # # F#&45# Mi#8-,># # # F#&45# # Fi#8-,># # # F#&45# # W2)1(/#64//+08-,># # F#&45# # $7(520(/+3#.>-8#8-,>## M#&45# # 1 &45# # W2)1(/#309#8-,># # 3 X,(-)#)2)1(/#92*40/# # c#&45# D04-/#1,(720+3#92*40/## E)2)B1(/:#.4*(0#10++K# F#&45# A(..-:#)2)B1(/:#.4*(0#10++# F#&45# X()++0:#Fi#8-,># # F#2O#

# %

23.-*%$#-"#EJ#*8.#1(/K# 1223%% % %%%%%725:@2?%

# # # # #

`'2,+#8-,># # # $7(520(/+3#='2,+#8-,># U2(/?.#8-,># # # [+1-0# # # # A(..-:#0+*4,(0# # #

F#&45# M#&45# F#&45# F#&45# F#&45#

C(.(,(#@+(:#=-/'#Fi#8-,># F#&45# -OP%Q#$%RS%,K%Q#$T% Qi#8-,># # # X,(-)#,2=#1(/#92*40/# # _=++/#(&-325'-,4.#8-,>#

F#&45# c#&45# F#&45#

1#$%()*"#+,'%J#G#*8.#1(/#()3#!G#&(,20-+.;# 4.'.5'6&15+&1*(%7&168! ! ! ! L72&(32:#8+3-48# # ]-,:#&()2,(:#2,-7+:#5+()4/# ],-7+.# # # # W4/.# # # # # L,82)3.:#&(.'+=.# # C-%+3# # # # X+()4/.# # # X+&().# # X+()4/#64//+0# # # _+.(8+#.++3.# # @('-)-#5(./+# # # # # # # # # # # % 7OMIG+/#$G&#$'F%1#$/J% C(0*(0-)+:#./-&>:#/46# # C(92))(-.+:#0+*4,(0# # C(92))(-.+:#0+34&+3#1(/## W4/.:#=(,)4/.# # # ]-,.:#&20):#.(11,2=+0:#.29# _(,(3#30+..-)*:#0+*4,(0# _(,(3#30+..-)*:#,2=#1(/# C-0(&,+#='-5:#0+*4,(0# # C-0(&,+#='-5:#,2=#1(/# # _++3.:#548>-):#.4)1,2=+0#

!&15+&1*(%7&1698!

FRJ#EF#2OK# F#/.5# # J#,(0*+## # # Y# # Y# # FI# # !#'(,7+.# Q#/.5# # F#@6.5## Q#/.5# # # # # #

# # # # # # # # # # # # #

N(&2):#&22>+3# # N(&2):#*0+(.+## # N4//+0:#./-&># # # # ='-55+3# # # 0+34&+3#1(/# # U'++:#&,(0-1-+3#64//+0# # +:#4)102./+3# # N()()(#&'-5.# # # # N'+,#540-# # # # N'4^^-(## # # # N02=)-+:#.8(,,## # # +:#4)102./+3# # # -+.:#1(/B10++# # # _()3=-&'#&22>-+#=-/'#&0+(8# # :#&'+=9# # # D04-/#.50+(3:#FIIi# # # U+,(/-):#0+*4,(0# # # U'(0-:#)2#*'++#/255-)*# # U-)*+0.)(5.# # # # U0()2,(#6(0# # # # U0()2,(#6(0:#1(/B10++# # # U4,(6^(884)## # # S(,=(:#&(002/#()3#8-,># # S(,=(:#.22^-#()3#8-,># # # S()3(7(# # # # S4884.# # # # T&+#&0+(8# # # # T&+#&0+(8:#,-*'/# # # T&+#&0+(8:#1(/B10++:#)2#.4*(0# # g(8#20#^+,,9:#0+*4,(0# # # [(&'20-+.:#7+*+/(6,+# # # [(&'20-+.:#84)*3'(,# # # [(3'-# # # # # ['()3(7-# # # # ['-&'(3-:#)2#*'++# # #

7O&$.O+% % FRFQ#/'+#&(>+# # F#2O# # # F#2O# # # F#2O# # # QP#.d4(0+# # QP#.d4(0+# # Q#.8(,,## # Q#.8(,,## # Q#5-+&+.# # F#2O# # # Q#@6.5## # Q#@6.5## # V#&45# # # F#.8(,,## # Q#5-+&+.# # F#8+3-48# # Q#2O# # # F#6(0#EH#2OK# # F#02,,# # # F#@6.5## # M#&45# # # F# # # H# # # F#6(0# # # F#6(0# # # Q#8+3# # # F#5-+&+## # V#&45# # # F#.8(,,#5-+&+# # 1 #&45## # 3 M#&45# # # M#&45# # # M#&45# # # F#@6.5## # Q# # # Q# # # F#&45# # # Y#5-+&+.# # M#&45# # # G!#

()*"#+,'%U'&%/'&V.+,% Q#&(062'930(/+.# F#&(062'930(/+:#Q#1(/.# F#&(062'930(/+:#F#1(/# F#&(062'930(/+:#F#1(/# F#&(062'930(/+:#F#1(/# F#&(062'930(/+:#F#1(/# F#&(062'930(/+# F#&(062'930(/+:#F#1(/# F#&(062'930(/+:#F#1(/# F#&(062'930(/+:#F#1(/# F#&(062'930(/+# F#&(062'930(/+# F#M#&(062'930(/+.# Q#&(062'930(/+.:#F#1(/# F#&(062'930(/+:#F#1(/# F#M#&(062'930(/+:#Q#1(/.# Q#&(062'930(/+.:#Q#1(/.# F#&(062'930(/+# F#&(062'930(/+# F#&(062'930(/+# F#&(062'930(/+# F#&(062'930(/+:#Q#1(/.# F#&(062'930(/+# F#&(062'930(/+:#F#1(/# Q#&(062'930(/+.# Q#&(062'930(/+:#Q#1(/.:#M502/# F#&(062'930(/+:#F#1(/:#F#502/# F#&(062'930(/+:#F#1(/:#M502/# F#&(062'930(/+:#F#1(/# F#&(062'930(/+:#F#1(/# F#&(062'930(/+:#Q#1(/.# F#&(062'930(/+:#F#1(/# F#&(062'930(/+# F#&(062'930(/+# Q#&(062'930(/+:#Q#1(/.# Q#&(062'930(/+:#Q#1(/.# F#&(062'930(/+:#F1(/:#F#502/# F#&(062'930(/+:#F#1(/:#M#502/# F#&(062'930(/+:#M#502/#

[4,1-# # # # # ['++0# # # # # A(3322:#='+(/# # # C(*(.## # # # C(/'-(## # # # C-,>:#&'2&2,(/+:#='2,+## # C2'()/'(,# # # # C4/'-(:#343'-# #o#='+(/#1,240# # W(8>++)#E.)(&>#8-%K## # W()>'(/(-# # # # X(>23(:#.5-)(&'# # # X()-#540-# # # # X(5(3# # # # # X(7#6'(^-:#.8(,,# # # X+/'(:#548>-)## # # X-+:#104-/:#Q#&04./# # # X-+:#5485>-)#20#&4./(03# # X-OO(:#&'++.+:#/'-)#&04./# # # # # # # X2/(/2#&'-5.# # # # X2/(/2#X(0(/'(# # # X433-)*:#0+*4,(0#,2=#1(/#8-,># # X433-)*:#.4*(0B10++:#,2=#1(/#8-,># \(.(*2,,(# # # # \(.8(,(-:#-)#0+*#8-,># # # _(,(3#30+..-)*:#1(/#10++# # _(82.(:#7+*+/(6,+# # # _'+06+/:#.206+/# # # _'0->'()3# # # # _5(*'+//-:#5(./(#.(4&+:#&())+3# _=++/#\2,,#20#Z()-.'# # # _9045:#,-*'/# # # # _9045:#0+*4,(0## # # _9045:#0+*4,(0## # # @20/-,,(#&'-5.# # # # p)3'-94:#=-/'#F#/.5#2-,## # p5548(:#=-/'#F#/.5#2-,# # p//(5(8:#7+*+## # # a()-,,(#=(1+0.## # # a+*+/(6,+#&4/,+/# # # e2*40/:#102O+):#,2=B1(/:#1(/#10++# e2*40/:#102O+):#1(/#10++:#)2#.4*(0# e2*40/:#,2=B1(/:#=-/'#104-/# # # D0++#D223.b# .#
"# !

!

F+512-.5& '! J612+,%4)! &%! 0//*! %)4)22,(.! 0/(! 5&0)=! ! E,(1/;.*(,+)23! ?(/+)&%23! 0,+23! 9&%)(,523! -&+,9&%23! ,%*! 7,+)(! ,()! %6+(&)%+2=! H3-,254&'&V;)%!?)/?5)!;,-)!ZU!?)(4)%+!N/(!9/()O!):+(,!1/*.!0,+!0/(!+;)&(!,')3!;)&';+3!2):3!,%*!1/%)!2+(64+6()=!!I,+! 7/((/+)&%!&2!0/6%*!&%! 0//*2!0(/9!+;)!G&5/??.!2))*2!a!`;62!`;62! ],&2&%!a!`&29&2;! ])*!5)%+&52!a!G,2//(!K;,5! ]&*')!'/6(*!a!@/(,&!/(!@6(&,! J,00(/%!a!`)2,(! J,91,5!/)5),?,*!a!_,/+,+/3! L''! ?5,%+3! '())%! 1),%2! ,9/%'2+! 2)-)(,5! /+;)(! -)')+,15)2=! H)')+,15)!46((.!a!G,*)!7&+;!*;,53!-)')+,15)23!2?&4)2!g!29,55!,9/6%+!/0!/&5=! 78@@8IJ@& $*&(,2,9!a!*))?!0(&)*!27))+!*&2;!9,*)!7&+;!(&4)!05/6(=! $??,9!a!(&4)W7;),+!1,2)*!?()?,(,+&/%=!

fU !

!

_,(0&)2!a!5//)*,!a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

Methods of preparing and cooking • • • •

O81,3)%-7#4(735(*#%-+1(&*(*#-3)1%)%,-&4#>&43(9#:)#+&-#'(#;3-#*81,3)%-7#.%;;(1(-)#4(735(*P# O)(&5#>(7()&'4(*#/%)0#4%))4(#/&)(1#$,#-,)#.1&%-#)0(#+,,6%-7#/&)(1#;1,5#1%+(#,1#>(7()&'4(*## Q%5%)#,1#&>,%.#0%7042#81,+(**(.#;,,.*#,1#0%70@;&)C#*&4)2#R;&*)S#;,,.*## G12#),#(&)#*5&44C#;1(T3(-)#5(&4*#&)#1(734&1#)%5(*#

Drink plenty of water/liquids • •

!@U#74&**(*#%*#)0(#3*3&442#1(+,55(-.(.#&5,3-)9#V4&%-#/&)(1#%*#)0(#'(*)9## =>,%.#(J+(**%>(#3*(#,;#+&;;(%-&)(.#.1%-6*#4%6(#+,;;((C#)(&#&-.#+&;;(%-(## +,-)&%-%-7#.1%-6*9# D*(#&4+,0,4#,-42#&;)(1#)&46%-7#),#2,31#802*%+%&-#

Some other factors that can affect Health • • • • •

#

:-+43.(#&)#4(&*)#WX#75*9#,;#;%'(1#(>(12.&29#Y0,4(#71&%-*C#'(&-*#Z#>(7()&'4(*#&1(#1%+0#*,31+(*## B&-2#[;&*)E#;,,.*#&1(#0%70#%-#;&)C#*&4)#&-.\,1#*37&19#Q%5%)#,1#&>,%.#;1(T3(-)#3*(#,;#*3+0#;,,.*## :;#2,3#0&>(#0%70#'4,,.#81(**31(C#1(*)1%+)#)0(#3*(#,;#*&4)C#*&4)2#;,,.*#4%6(#1(734&1#+0%8*#&-.#8%+64(*## G&46#),#2,31#802*%+%&-#&',3)#2,31#534)%@>%)&5%-#&-.#534)%@5%-(1&4#*3884(5(-)*9# ]&>(#,3)%-(#+0(+6@38#'4,,.#4%8%.#4(>(4*9#

DIABETES CAN BE MANAGED! TAKE CONTROL! YOU CAN DO IT!! !"#

#

#

What Can I Eat To Manage My Diabetes? ?'&/@*

7$.'%&4^#f#+38#

V,0&^#f#+38#

O&5'&1^#f#+38#

M(&-*\Q(735(*^#f#+38#?`WX#+&49A#

b,,6(.#-,,.4(*\*,,h%^#f#+38#

:.4%^#`####F&&-^#

e%+(#;4,31^#W#G'*89##

Y0(&)#;4,31^#W#f##G'*8#

i#USjWS#

2. MEAT & MEAT ALTERNATIVES — VERY LEAN #

#

_`#*(1>%-7#*3884%(*#k#75*#81,)(%-C#X@`#75*#;&)#&-.#"a#+&4,1%(*d# b0%+6(-C#)316(2#?*6%-4(**#/0%)(#5(&)A^#`#,H# G3-&#%-#/&)(1C#;4,3-.(1^#`#,H# Q,/@;&)#+0((*(^#`#,H# l77#/0%)(*#,-42^#W#

$0&4m^f#+38#?+,,6(.A#

O01%58#?V1&/-*A^#`#,H# Q,/@;&)#G,;3^#"#,H#

m?&4*,#*3884%(*#à#75*#b]c# &-.#`WX#+&4,1%(*#&881,J%5&)(42A#

#

MEAT & MEAT ALTERNATIVES — LEAN _`#*(1>%-7#*3884%(*#k#75*#81,)(%-C#"#75*#;&)#&-.#aa#+&4,1%(*d# b0%+6(-C#)316(2#?*6%-4(**#.&16#5(&)A^#`#,H# G3-&#%-#,%4^#`#,H# Q(&-#4&5'C#8,16C#'((;^#`#,H# e(734&1#+,))&7(#+0((*(^#`\I#+38#b0((*(*#/%)0#"#75*#;&)#,1#4(**^#`#,H# #

MEAT & MEAT ALTERNATIVES — MEDIUM FAT _`#*(1>%-7#*3884%(*#k#75*#81,)(%-C#a#75*#;&)#&-.#ka#+&4,1%(*d# l77#^#`# K1%(.#;%*0#81,.3+)#^#`#,H#

i#+38#

e%+,))&#+0((*(#^#

Q&5'#?1%'#1,&*)C#71,3-.A^#`#,H#

i#+38#

G,;3^#I#,H###########G(58(0^#

O,2#5%46^#`#+38# !I#

#

MEAT & MEAT ALTERANTIVES —HIGH FAT _`#*(1>%-7#*3884%(*#k#75*#81,)(%-C#U#75*#;&)#&-.#`XX#+&4,1%(*d# e(734&1#+0((*(^#`#,H# b0%+6(-\)316(2#0,)#.,7^#`#?`X\4'A# V(&-3)#'3))(1^#`#,H#?n#`#;&)#(J+0&-7(A# O&3*&7(^#`#,H# ò#V&-((1^#`#,H#

3. VEGETABLES (no fat added)

#

_`#*(1>%-7#*3884%(*#a#75*#b]c#&-.#W#75*#81,)(%-#&-.#Wa#+&4,1%(*d# g1((-*^#K(-371((6#4(&>(*#f#+389#g1((-#'(&-*^#f#+38# b&''&7(#b&34%;4,/(1^#f#+38#

g,31.*^#f#+38#

M1%-h&4^#f#+38##G,5&),^#f##+38#

b+&8*%+35^#f#+38#

Y0%)(#1&.%*0C#+0,/@+0,/C#`\W#+38C##.135*)%+6C#,61&^#f#+38# O&4&.#@#`#+38#

4. FRUITS (Serving size varies) _`#*(1>%-7#*3884%(*#à#75*#b]c#!X#+&4,1%(*d# M&-&-&^#f#+38# ######Q&17(#V(&1##f# B&-7,^#f#+38#

=884(C#c1&-7(^#`#?*5&44A# B(4,-*^#`#+38# K1(*0#73&>&^#f#+38#

#b&--(.#;13%)^#f#*5&44#

5. MILK AND MILK PRODUCTS

#

_`#*(1>%-7#*3884%(*#`W#75*#g]cC#U#75*#81,)(%-p#`%-7#*3884%(*#a#75*#,;#;&)#&-.#Ia#+&4,1%(*d# b,,6%-7#,%4^#`#G*89#b,+3-3)C#71&)(.^#W#G'*89## F3)*#,1#*((.*^#`#G'*89#B&17&1%-(^#`#G*89# mG12#),#3*(#3-*&)31&)(.#,%4*#4%6(#,4%>(#,%4#%-*)(&.#,;#*&)31&)(.#;&)*#4%6(#'3))(19## #&-.#70((9#=>,%.#;1(T3(-)#3*(#,;#;1%(.#;,,.*# mL((8#,%4*C#*&4)#&-.#*37&1#3*(#),#%-%535# =.&8)(.#;1,5#lJ+0&-7(#Q%*)#;,1#B(&4#V4&--%-7#?`qqaA#&-.#)0(#l)0-%+#O(1%(*#,-#)0(#:-.%&-@ V&6%*)&-%#b3%*%-(#'2#=5(1%+&-#$%()#=**,+%&)%,-#&-.#=5(1%+&-#$%&'()(*#=**,+%&)%,-#?`qq!Ap# )0 B,.(1-#F3)1%)%,-#%-#](&4)0#Z#$%*(&*(C#r::: #l.9##l.9#M2#O0%4*C#B9c4*,-C#s9=9#Z#O0%6(C##B9#Q(&#Z# K('%7(1#b,9?`qqIA# !a#

#

#

What Can I Eat To Manage My Diabetes? !"#$%&'()$"*'".*,-)./0)"/1*$"*(2/*31)'"4!".)'"*5-)1)"/* _!"#$%#&'%(#)*+,#+,%#,%-.#"/#0"&1#.,0'*2*34#34(#(*%+*+*34d# #

A sample format for an Individualized Meal Plan as per Your Physician and Dietitian N,7&\lJ(1+%*(^# c)0(1#1(734&)(.#1,3)%-(*^# B(&4\K,,.# g1,38#

G%5(^# G%5(^# V1,)(%-# ?75*A#

O(1>%-7*# b]cm#?75*A#

K&)#?75*A#

b&4,1%(*#

M1(&6;&*)#

#

#

#

#

#

#

#

#

#

#

#

B%.@5,1-%-7#

#

#

#

#

#

#

#

#

#

#

#

Q3-+0#

#

#

#

#

#

#

#

#

#

#

#

#

#

#

#

#

#

#

#

#

#

#

#

B%.@=;)(1-,,-#

#

#

#

#

#

#

#

#

#

#

#

$%--(1#

#

#

#

#

#

#

#

#

#

#

#

#

#

#

#

#

#

#

#

#

#

#

#

F%70)#O-&+6#

#

#

#

#

#

#

#

#

#

#

#

G,)&4#

#

#

#

#

#

mb]c#t#b&1',02.1&)(p#75*#t#g1&5*p##,H9t#,3-+(p#)*8#t#)(&*8,,-p#G'*8#t#G&'4(*8,,-p# WU@"X75*#t#`#,H9C#U#,H#t#`#+38p#"#)*8#t#`G'*8p#W#G'*8#t#`#XHp#+6.#t#+,,6(.9# # 50# # V&.5%-%#M&4&7,8&4C#BO9#M9l.9#e$9#b$l#

# #

6%7*%)%(##$0#Y&0%.&#L&15&442#BO9#e$9#b$l# L&15((-#L346&1-%#BO9#e$9b$l#

!!#

YknIkv ¢UTkkv Sm`]roQg Aùkv lTkZkglÇkP Aù@Tkv Avù l\kZkv ‘Zkk BkkTkk Fkklc.? .l#kZkTk .^kg Xkk@PmZk XkkvHkTk Avù Wkk@v Ykx bkoFkTkk.f .^kg lTkRvr#k (¢UTkv Mk‘K@ Zkk XkkvHkTk AùPkr U@kYk#kr Aùm bk\kkc bkv \kx)

• S>m`]roQ>g #k@m@ Aùm ^kc ¢^kbQkk cwä HkWk #k@m@ ¢UTkm Hkê@P Avù ¢Tknbkk@ £Tbknl\kTk

PwZkk@ Tk Aù@ {ÉÉxÉÉ ckv! BkkZkv cn. XkkvHkTk bkv #knCk@ (#k@Aù@k) Aùkv lTkAùk\kä C\koAùkvHki bkv #k@m@ Aùkv PkAùP ÉkRkTk Aù@Tkv Avù l\k. £Tbknl\kTk Aùm ¢k^k#ZkAùPk ckvPm cw‹ £Tbknl\kTk ¢kw@ @‘P Ykx C\knAùkvHki Aùk ¢Ck@ LmAù bkTPn\kTk Tk ckv Pkvä ck£U@C\kk£rbkmlYkZkk (HZkkRk #knCk@) Zkk ck£UkvC\kk£r bkmlYkZkk (AùYk ¤±ÉbÂ÷ M±ÉÚEòÉäºÉ) ckv HkkPm cw‹ • BkkvHk bkv Zkc bkklWkP ckv FknAùk cw lAù ¢kfBkkxä CknRkv‰ä @‘P^kklclTkZkkx Ykx ckvTkv ^kk\km PAù\kmVúkx (WkmYkkl@Zkkx) bkv WkFkTkv Avù l\k. @‘P Ykx #knCk@ (#k@Aù@k) Aùm lTkZkglÇkP YkkÇkk Aùk ckvTkk ¢k^k#ZkAù cw‹ • Mk‘K@ Avù U@kYk#kr bkvä S>m`]roQ>g PQkk W\kM C\knAùkvHki \kv^k\k Aùkvä lTkSkkrl@P XkkvHkTk ´ªÉÊHò +ÉvÉÉÎ{iÉ näùJÉå ÊSÉjÉ XkkvHkTk ^ZkkZkkYk PQkk R^kk£Zkkf RvAù@ lTkZkglÇkP lAùZkk Hkk bkAùPk cw‹ • XkkvHkTk Ykx lXkÆkPkä Avù\k@mHki Aùm YkkÇkk lRTkFkZkkr PQkk #k@m@ Aùk ^kHkiTkä ¢kUAvù #k@m@ Ykx C\knAùkvHki \kv^k\k Aùkv ÉkXkkl^kP Aù@Pv cy‹ AùkWkkvrck£M}vK Zkn‘P XkkvHkTk W\kM C\knAùkvHki Aùkv WkNjkPv cy‹ SÉ¤ÉÔ PQkk ÉkkvKmTk Aùk ¢lSkAù bkv^kTk Xkm #k@m@ Avù ^kHkiTk Aùkv WkNjkPk cw‹ • S>m`]roQ>g Aùv ¤Pk@ FkNjk^k Aùkv bkYkIkTkv Avù l\k. ÉklPlRTk BkkZkk cn¢k XkkvHkTk PQkk C\knAùkvHki \kv^k\k Aùkv TkkvK Aù@Tkk Fkklc.‹ • ¢UTkv Mk‘K@ Avù U@kYk#kr bkv ¢UTkm lRTkFkZkkr Ykx ^ZkkZkkYk Aùkv ¢UTkm lRTkFkZkkr Aùk lcbbkk WkTkkTkk Fkklc.‹ • ¢UTkv XkkvHkTk U@kYk#krAùPkr Aùm bk\kkc bkv l^klXkÆk ÉkAùk@ Avù XkkvHkTk P’^kkx Aùm HkkTkAùk@m WkNjkTkm Fkklc.‹ XkkvHkTk Aùkv PwZkk@ Aù@Tkv ¢kw@ UAùkTkv Avù NgCk • æ^Zkkx Aùkv ¢gAnùl@P Aù@Tkv bkv ¤TkAùm UkwlìAùPk WkNj HkkPm cw‹ P@c-P@c Aùm Rk\kkx Aùkv ¢gAnùl@P êU Ykx RvBk Aù@ YkTk ¢kTk†TRP ckvPk cw! • bk†WHkZkkx Aùkv AùYk UkTkm Ykx SÉ¤ÉÔªÉ UAùkTkk Fkklc.‹ Fkk^k\k PQkk bk†WHkZkkx Aùkv UAùkPv bkYkZk ¤TkAùk UkTkm Tkc{ VvúAùTkk Fkklc.‹ • ¢lSkAù ^kbkkZkn‘Pä TkYkAùmTkä VúkbK VnúMä PQkk HZkkRk ÉkkvbkvbK XkkvHkTk Aùk AùYk bkv AùYk ¤UZkkvCk Aù@Tkk Fkklc.‹ • lTkSkkrl@P bkYkZk U@ QkkvMjk-QkkvMjk Aù@Avù Aù£r Wkk@ BkkTkk Fkklc.‹ ¢lSkAù YkkÇkk Ykx UvZk URkQkr ¢kw@ #kná Hk\k Ê{ÉªÉå • lRTk Ykx AùYk bkv AùYk G: bkv ¢kL lCk\kkbk UvZk Hk\kÖUkTkm UmTkk Fkklc.‹ bkkRk UkTkm bkWkbkv ¢FGk @cPk cw‹ FkkZkä AùktVúm PQkk AvùVúmTkZkn‘P P@\k URkQkkv‰ Aùk AùYk bkv AùYk ¤UZkkvCk Aù@Tkk Fkklc.‹ • ¢UTkv Mk‘K@ Avù U@kYk#kr Avù lWkTkk #k@kWk Aùk bkv^kTk Tk Aù@x‹ b^kkbQZk bkYWk†TSkP ¢TZk HkkTkAùkl@Zkkf • lRTk Ykx 50 Ck|kYk @v#kvRk@ XkkvHkTk BkkTkk Fkklc.‹ lG\kAvù bklcP ¢Ækä WkmTbkä PQkk bk†WHkZkkx Ykx ¢lSkAù @v#kk ckvPk cw‹ • WkkHkik@ Ykx ÉkFkl\kP VúkbK VnúM BkkTkv Ykx ^kbkkä TkYkAù PQkk FkmTkm Aùm ¢lSkAùPk ckvPm cw‹ £bkl\k. £TkAùk AùYk bkv AùYk ¤UZkkvCk Aù@Tkk Fkklc.‹ • ¢lSkAù @‘PFkkU Aùm lWkYkk@m Ykx TkYkAù ¢kw@ TkYkAùmTk BkkTkk Hkwbkv lAù lFk¶bk ¢kw@ ¢kFkk@ Aùk AùYk ¤UZkkvCk Aù@Tkk Fkklc.‹ • ¢UTkv Mk‘K@ bkv UoG Aù@ cm Yk\Kml^kKlYkTk~bk ¢kw@ Yk\Km lYkTk@\k +xÉÖ{ÉÚ®úEòÉä Aùk £bPvYkk\k Aù@Tkk Fkklc.‹ lAùbkm +É{ÉEäò

JÉÚxÉ Eäò SÉ¤ÉÔ ºiÉ®ú xÉä¨ÉÒ VÉÉÆSÉ Eò®ú ±ÉäxÉÉ S>m`]roQ>g Aùkv lTkZkglÇkP lAùZkk Hkk bkAùPk cw‹ lTkZkgÇkOk Aù@xä +É{ÉEäò ¤ÉºÉ EòÒ ¤ÉÉiÉ cy‹

67

S>m`]roQ>g Aùkv lTkZkglÇkP Aù@Tkv Avù l\kZkv ‘Zkk BkkTkk Fkklc.? TkkYk: Eèò±ÉÉä®úÒÖlRTk:

lRTkkgAù : ^kHkTk :

bkgPnl\kP ¢kck@ WkTkkTkv Avù l\k. XkkvHkTk Ykx l^kl#kì P’^kkx Aùk bkYkkZkkvHkTk ckvTkk Fkklc.‹ ¢kUAùk ^Zk†‘PCkP BkkTk-UkTk ¢kUAvù @cTk-bkcTk Avù NgCk Avù ¢Tknbkk@ ckvTkk Fkklc.‹ XkkvHkTk ZkkvHkTkk Aùkv lTkYTkl\klBkP XkkCkkx Ykx l^kXkklHkP lAùZkk Hkk bkAùPk cw‹ lTkYTkl\klBkP ¤Rkc@Okkx Avù çk@k ½þ¨É ºÉ¨ÉZÉ ºÉHäò ½èþ cw lAù l^klXkTTk P@c Avù XkkvHkTk bkYkockx Ykx bkv AùkwTk bkk XkkvHkTk lAùbk bkYkZk Aù@Tkk Fkklc.‹ (SZkkTk @cv lAù Zkv YkkÇkkZkx \kCkXkCk cy)

1å Rk\kxÖVúl\kZkkfÖbKkFkrZkn‘P bk†WHkZkkf (FkWkmr ¢kw@ Pv\k @lcP) (1 XkkvHkTk Aùk .Aù XkkCk \kCkXkCk 15 Ck|kYk AùkWkkvrck£M}vK 3 Ck|kYk ÉkkvKmTk .^kg 80 Avù\k@mHki) MWk\k @kvKm 1 KnAùMjk bkoBkm FkUkPm 1-6ï FkkwMjm) Fkk^k\k 1Ö3 AùU Ckvcofä ¢kvK~bkä ¢k\ko 1Ö2 AùU XknTkv cn. YkAù£r Avù RkTkv 3 AùU AùÃkk Avù\kkÖYkK@ : ¢kSkk AùU .vl^k\k : 1Ö2 AùU Ukvck 1Ö2 AùU bkkYWk@ : 1Ö2 AùU JÉä¨É/¡ò±ÉÒ 1Ö2 AùU (120 Awù\k@mHki) PwZkk@ bkvlYkZkkg TZkoM\kvbkÖbkoHkm : 1Ö2 AùU £K\km : 1 TkkTk : 1/4 8ïø2ï Fkk^k\k Aùk ¢kKk : 2 WkMjk FkYYkFk Ckvcof Aùk ¢kKk : 2½ WkMjm FkYYkFk

2å Ykkgbk .^kg Ykkgbk Aùk +ÉÄ±]õ®úxÉäÊ]õ´É (¢lP AùYk FkWkmr Zkn‘P) (1 lcbbkk bkkP Ck|kYk ÉkkvKmTkä 0-1 Ck|kYk FkWkmr PQkk 35 Avù\k@mHki RvPk cw!) YknCkmr KAùmr (’^kFkk@lcP bkVvúR Ykkgbk):1 ¢kwgbk AùYk ^kbkk ^kk\kk UTkm@ : 1 ¢kwgbk KoTkk .^kg $\kk£TM@ YkFGm UkTkm Ykx 1 ¢kwgbk Rk\k : 1Ö2 AùU UAùm cn£r Rkv ¢OMkx Aùk bkVvúR lcbbkk (Zkc Rk\k \kCkXkCk 15 Ck|kYk AùkWkkvrck£M}vK~bk PQkk l#k@YU (ÉkkvTbk) : 1 ¢kwgbk 120 Avù\k@mHki RvPm cw) AùYkFkWkmr ^kk\kk KkvVoú 3 ¢kwgbk

Ykkgbk .^kg Ykkgbk Aùk +ÉÄ±]õ®úxÉäÊ]õ´É (AùYk FkWkmr Zkn‘P) (1 lcbbkk bkkP Ck|kYk ÉkkvKmTkä 3 Ck|kYk ^kbkk PQkk 55 Avù\k@mHki RvPk cw!) YknCkmr KAùmr (’^kFkk@lcP MkAùr KkgCk Ykkgbk): 1 ¢kwgbk KoTkk YkFGm Pv\k Ykx : 1 ¢kwgbk AùkvKvHki Fkmbk 1Ö4 AùU UTkm@ lHkbkYkx PmTk Ck|kYk PAù ^kbkk ckv : 1 ¢kwgbk

Ykkgbk .^kg Ykkgbk Aùk +ÉÄ±]õ®úxÉäÊ]õ´É (YkSZkYk FkWkmr Zkn‘P) (1 lcbbkk bkkP Ck|kYk ÉkkvKmTkä 5 Ck|kYk ^kbkk PQkk 75 Avù\k@mHki RvPk cw!) 1 ¢gMk : 1 l@AùkvKk FkmHk : 1Ö4 AùU KkvVoú : 4 ¢kwgbk KvYVú 1Ö4 AùU bkkvZkkWkmTk Aùk RoSk : 1 AùU P\km cn£r YkFGm 1 ¢kwgbk XkvMj Aùk Ykkgbk (XknTkm cn£r l@WWk AùmYkm) 1 ¢kwgbk

68

Ykkgbk .^kg Ykkgbk Aùk +ÉÄ\kK}kTkvlK^k (¢lSkAù FkWkmr Zkn‘P) (1 lcbbkk bkkP Ck|kYk ÉkkvKmTkä 8 Ck|kYk ^kbkk PQkk 100 Avù\k@mHki RvPk cw!) @vCkn\k@ UTkm@ : 1 ¢kwgbk maugaI- / TkI-, haÐT D,aga : 1(10/pa]MD,) YkofCkVú\km Aùk Yk‘BkTk 1 ¢kwgbk (—1 ^kbkk Aùk lcbbkk) bkkbkvHk : 1 ¢kwgbk 1% UTkm@ : 1 ¢kwgbk 3å bk†WHkZkkf lWkTkk ^kbkk Avù (1 lcbbkk 5 Ck|kYk AùkWkkvrck£M}vKä 2 Ck|kYk ÉkkvKmTk PQkk 25 Avù\k@m RvPk cw) c@mYkvQkm Aùm UlÅkZkkf 1Ö2 AùU c@m Vúl\kZkk 1Ö2 AùU WkTR CkkvXkm .^kg Voú\k CkkvXkm 1Ö2 AùU Aù+o 1Ö2 AùU WkyCk\k 1Ö2 AùU KYkkK@ 1Ö2 AùU l#kYk\kk lYkFkr 1Ö2 AùU bkVvúR Yko\kmä YkofCkkä zXkMm 1Ö2 AùU 4å Vú\k (JÉÉxÉäEòä Ê±ÉB iÉlÉ Ê½þººÉä PWRm\k ckvPv @cPv cy) (1 lcbbkk 15 Ck|kYk AùkWkkvrck£M}vK PQkk 60 Avù\k@m RvPk cw) Avù\kk : 1Ö2 AùU bkvWkä bkgP@k : 1 (GkvKk) WkMjm Tkk#kUPm 1Ö2 AùU P@WkoHkk PQkk Bk@WkoHkk 1 AùU GkvKk ¢kYk : 1Ö2 PkHkk ¢YkêR 1Ö2 AùU 5å RoSk .^kg RoSk Ê¨É±ÉÉ =i{ÉÉnù (1 lcbbkk 12 Ck|kYk AùkWkkvcr k£M}Kv 8 Ck|kYk ÉkkvKmTkä 1 bkv 5 Ck|kYk ^kbkk PQkk 90-150 Avù\k@m RvPk cw) \kbbkm Zkk Rcm : 1 AùU 1-10 UTkm@ : 1 ¢kwgbk 6å ^kbkk .^kg Pv\kZkn‘P (1 lcbbkk 5 Ck|kYk ^kbkk PQkk 45 Avù\k@m RvPk cw) Pv\k 1 FkYYkFk (FkkZk^kk\km) bkoBkv bkvYk Aùk WkmHk 2 WkMjm FkYYkFk Yk‘BkTk Zkk ¨ÉÉMÉÇÊ®úxÉ : 1 FkYYkFk (FkkZk^kk\km) *

Yk‘BkTk Zkk Dkm Aùm WkHkkZk Hkwbkv Aùm HkwPoTk Aùk Pv\k Aùk ¤UZkkvCk Aù@Tkk Fkklc.‹ P\kv XkkvHkTk Aùk ¢lSkAù ¤UZkkvCk Tkc{ Aù@Tkk Fkklc.‹ * Pv\kä TkYkAù PQkk FkmTkm Aùk ¤UZkkvCk AùYk bkv AùYk Aù@Tkk Fkklc.‹ .‘bkFkxHk l\kbK Vúk@ Ykm\k ¶\kklTkgCk (1995) ¢kw@ ¢vQkTkmA bkm@mHki ¢kvTk R £TMmZkTk UklAùbPkTkm EÚòÊºÉxÉ ¢Ykv@mAùTk Mk£rK ¢#kkv#km.#kTk .gM ¢Ykv@mATk MkZkkWkvKmbk ¢#kkv#kmv.bkTk (1996) ¨ÉÉäb÷xÉÇ ¤ªÉÚÊ]õ¶É º´ÉÉºlªÉ Ê´É ¤ÉÒ¨ÉÉ®úÒ ¨Éå iÉä®ú½þ´ÉÉÄ ºÉÆº´ÉÉ®úhÉ ºÉ±ÉÉnù ¶ÉÒ±ºÉ, ½þ¨É +Éä±ÉVÉ VÉä +Éè®ú ¶ÉÉg Aùkv lTkZkglÇkP Aù@Tkv Avù l\kZkv ‘Zkk BkkTkk Fkklc.? .l#kZkTk .^kg Xkk@PmZk XkkvHkTk Avù Wkk@v Ykx bkoFkTkk.f .^kg lTkRvr#k (¢UTkv Mk‘K@ Zkk XkkvHkTk AùPkr U@kYk#kr Aùm bk\kkc bkv \kx) ¢kUAvù Mk‘K@ .^kg bkcl^k#kvakekkx Avù ¢Tknbkk@ b^klTkZkkvlHkP ¢kck@ Aùk TkYkoTkk

ZkkvCkkÖ¢XZkkbk : ¢TZk xÉä¨ÉÒ EòÉ¨É : XkkvHkTkÖBkk< bkYkoc

bkYkZk: bkYkZk: XkkvHkTk Aùk XkkCk AùkWkkvcr k£M}Kv (Ck|kYk)

Ék|kKv mTk (Ck|kYk)

Fk@Wkm (Ck|kYk) Avù\kkv@m

Eò±Éä´ÉÉ YkSZk bknWkc YkSZkk/ XkkvHkTk

YkSZkk/ @kP Aùk XkkvHkTk

@kP Aùk +±{ÉÉ½þÉ®ú Anù\k 28-30 Ck|kYk [ 1 ¢kwg#k; 8 ¢kwg#k [ 1 AùUä 3 FkYklFkZkkf [ 1 FkYYkFk; 2 FkYYkFk [ 1 ¢kwg#k Padmini Balagopal, MsS. B.Ed., RD.CDE

English version Reviewed by

Hindi Translation done by Vanita Manchanda, MS.RD.

Wahida Karmally, MS.RD.CDE Karmeen Kulkarni, MS.RD.CDE

70

«Ú«-Ú ÈÚß¨ÚßÈæßÞÔÚ (sÚ¾áÚ Û¸ÞnÑé) SÛ¾ÚßÅæ¾ßÚ «Úß- ÔÚ}àæ Þn¾ÚßÆÇsÄÚ ß «Û«æÞ«Úß ~«Ú-·æÞOÚß? ºÛÁÚ~Þ¾Úß AÔÛÁÚ ¬¾ÚßÈÚßOæQ @«ÚßÑÛÁÚÈÛ¥Ú ÑÚÄÔÛ ÑÚà^Ú«Væ ×Ú ßÚ (¬ÈÚß½ Èæç¥ÀÚ ÁÚ ÈÚß}Úß¡ AÔÛÁÚ }ÚdkÁÚ ÑÚÄÔæ¾ßÚ eæà}ÚVæ B¥Ú«ßÚ - ¶×ÚÒ) •

• • • • • •

¬ÈÚß½ ¥æÞÔÚÈÚâ´ ¬ÈÚßVæ ·æÞOÚÎÚßo B«ÚßÓÆ«é }Ú¾ÚáÛÂÑÚÄß @ËÚOÚ¡ÈÛ¥ÛVÚ @¢ÚÈÛ }Ú¾ÚáÛÁÛ¥Ú B«ÚßÓÆ«é«Ú«ßÚ - D®Ú¾àæ ÞWÑÚÄß @¥ÚOQæ ÑÛ¨Ú´ÀÈÛVÚ¥ÛVÚ ÈÚß¨ÚßÈæßÞÔÚ SÛ¾ÚßÅæ ¶ÁÚß}Ú¥ ¡ .æ B«ÚßÓÆ«é ¬ÈÚß½ AÔÛÁÚ¥ÚÆÇÁÚßÈÚ ÑÚOÚQÁæ¿ßM¥Ú D}Ú°~¡¾ÚáÛ¥Ú VÚàÇOæàÞÑÚ«Úß- ËÚP¡¾ÚáÛW ÑÚÔÛ¾Úß ÈÚáÛsÚß}Ú¡¥æ. ÁÚOÚ¡¥ÚÆÇÁÚßÈÚ VÚàÇOæàÞÑé ÈÚß}Úß¡ B«ÚßÓÆ«é «ÚsÚßÈæ @ÑÚÈÚß}æ ¶M¥ÛVÚ VÚàÇOæàÞÑé ®ÚÃÈÚáÛy Ôæ^Û`¥ÚÁæ Ôæç®Á VæÇõçÑæÞÉß¾ÚáÛ GM}ÚÄà ÈÚß}Ú¡¥Ú ®ÚÃÈÚáÛy OÚtÈæß¾ÚáÛ¥ÚÁæ Ôæç®æãÞVæÇõçÑæÞÉß¾ÚáÛ GM}ÚÄà OÚÁæ¾Úßß}Û¡Áæ. ÁÚO¥ ¡Ú Ú VÚàOÇ àæ ÞÒ«Ú ®ÚÃÈáÚ ÛyÈÚ«ßÚ - Éß~ÈÛWsÚßÈÚ´â ¥Úß @}ÛÀÈÚËÀÚ OÚ. B¥Úß ¬ÈÚß½ OÚyß|, ÈÚßà}ÚÃOàæ ÞËÚ (Pt-), ÁÚO«¡Ú Û×Ú ÈÚß~¡}ÁÚ Ú @MVÛMVÚ×ÆÚ Ç ÑÚÈßÚ ÑÚÀVÚ×ßÚ ·ÛÁÚ¥MÚ }æ OÛ®ÛsÚÄß ÑÚßÄºÚÈMæ ¥Úß Èæç¥ÀÚ PÞ¾Úß ÑÚMËæàÞ¨Ú«æ }æàÞÂÒOÚàno¥æ. ¬ÈÚß½ Èæç¥ÚÀÁÚ ÈÚáÛVÚ%¥ÚËÚ%«Ú¥ÚÆÇ ¬ÈÚßVÛW¾æßÞ ÈæßtOÚÅé «ÚàÀnÃÎÚ¾Úß«é }Ú¾ÚáÛÂÒ¥Ú J¶¹ ÈÚÀP¡¾Úß El, D®ÚÔÛÁÚVÚ×Ú ®Úno («ÛÄQ«æ¾Úß ®Úâ´l «æàÞt), ÈÛÀ¾ÚáÛÈÚß, ÈÚß}Úß¡ LÎÚ©VÚØM¥Ú sÚ¾áÚ Û·æÞnÑé ÈÚß}Úß¡ ÁÚO¥ ¡Ú Ú VÚàOÇ àæ ÞÒ«Ú ÈÚßloÈ«Ú ßÚ - ¬¾ÚßM~ÃÑÄÚ ß ÑÛ¨Ú´ÀÉ¥æ. ¬ÈÚß½ AÔÛÁÚ, @¥ÚÁÚÆÇÁÚßÈÚ OÛÀÄÂVÚ×Úß, ¥æçÕOÚËÚÃÈÚß ÈÚß}Úß¡ }ÚàOÚVÚ×Úß ¬ÈÚß½ ÁÚOÚ¡¥Ú VÚàÇOæàÞÑé ÈÚßlo¥Ú ÈæßÞÅæÞ ®ÚÂzÛÈÚß ¸ÞÁÚß}Ú¡Èæ. ËÚOÚ%ÁÚ ¯ÎÚr }ÚßM¸ÁÚßÈÚ AÔÛÁÚVÚ×Úß VÚàÇOæàÞÑé ÈÚßloÈÚ«Úß- ¬¾ÚßM~ÃÑÚ¶ÔÚß¥Úß. Oæà¸¹«Ú ÈÚß}Úß¡ ®æãÃÞnÞ«é BÁÚßÈÚ ®Ú¥Û¢Ú%VÚ×Ú«Úß- Ôæ_`Væ ÑæÞÉÒ¥ÚÁæ ¥æÞÔÚ¥Ú }ÚàOÚÚ¥Ú ÈæßÞÅæ ®ÚÂzÛÈÚß ¸ÞÁÚßÈÚ¥Úß. ¬ÈÚß½ AÔÛÁÚ ÈÚß}Úß¡ ÁÚO¥ ¡Ú Ú VÚàOÇ àæ ÞÑé ®ÚÃÈáÚ Ûy¥ÚÆÇ AVÚßÈÚ ÉÂØ}ÚV×Ú «Ú ßÚ - VÚÈßÚ ¬ÑÚÄß, A¥ÚÁÚ ÉÈÚÁVÚ ×Ú «Ú ßÚ - ¬ÈÚß½ AÔÛÁÚ¥Ú ¦«Ú^ÂÚ ¾Úß ®Úâ´ÑÚ¡OÚ¥ÚÆÇ ¶Áæ¦sÚßÈÚâ´¥Úß @ÈÚËÚÀ. ¥æç¬OÚ ÈÛÀ¾ÚáÛÈÚß¥Ú (¬ÈÚß½ Èæç¥ÚÀÁÚ ÑÚÄÔæ¾Úß ÈæßÞÁæVæ) ¬ÈÚß½ fÞÈÚ«Ú¥ÚÆÇ @×ÚÈÚtÒOæàØÙ. ¬ÈÚß½ ~Mt~¬ÑÚßVÚ×Ú eæà}æ BÁÚßÈÚ VÚßÁÚß}Úß _Þn (ÅæÞ¶Åé) VÚ×Ú, ÈÚß}Ú¡¥ÚÁÚÆÇÁÚßÈÚ AÔÛÁÚ¥Ú YÚlOÚVÚ×Ú ®ÚÂ^Ú¾Úß ÈÚáÛtOæàØÙ. ¬ÈÚß½ ®ÚÂ^Ú¾Úß¥Ú AÔÛÁÚ }ÚdkÁÚÆÇ (sÚ¾ÚßnÞÏ¾Úß«é) C ÉÎÚ¾Úß¥ÚÆÇ ÑÚÔÛ¾ÚßOæÞØ.

@sÚßVæ¾ßÚ }Ú¾áÚ ÛÂ ÈÚß}Úß¡ É¨Û«Ú • • •

ÈÚáÛ×ÚO¶æ ÂÒ¥Ú ¨Û«ÚÀ ^æÞÏr}Ú AÔÛÁÚ ¨Û«ÚÀVÚ×«Ú ßÚ - ÈÚáÛ×ÚÁæÚ ¶ÂÑÚßÈÚ¥ßÚ ¾ÚßdÈÛWÁÚß}Ú¥ ¡ æ }ÚÁOÚ ÛÂVÚ×«Ú ßÚ - OÚtÈæß ¬ÞÁÚß ¶×ÚÒ DW¾ÚßÆÇ ·æÞ¾ÚßÒ. }ÚÁOÚ ÛÂ ÈÚß}Úß¡ @PQ ·æÞ¿ßÒ¥Ú ¬ÞÁÚ«ßÚ - ^æÄ·Ç Þæ t. }ÚOÐÚ y ~«Ú-Äß }Ú¾áÚ ÛÁÛ¥Ú ÈÚß}Úß¡ }ÚßM¶ Oæà¶ß¹, D®Úýâ ° BÁÚßÈÚ ±ÛÑéo ®Ú´â sé AÔÛÁÚ¥Ú ¶×ÚOæ ¬ÆÇÒ @¢ÚÈÛ OÚtÈæß ÈÚáÛt. • AÔÛÁÚÈ« Ú ßÚ - AVÛVÚ, _OÚQ®ÚÃÈáÚ Ûy¥ÚÆÇ ÑæÞÉÒ. ¶ÔÚ×ÚÎÚßo ¬ÞÁÚß/®Û¬Þ¾Úß ÑæÞÉÒÂ • ¦«ÚOæQ 6-8 ÅæàÞæ l ¬ÞÁÚß OÚßt¿ßÂ. ¶ÂÞ ¬ÞÁÚß @}ÚßÀ}Ú¡ÈÚß ®Û¬Þ¾Úß. OÛ². nÞ, ÈÚß~¡}ÚÁÚ OÛÀ²Þ«é BÁÚßÈÚ ®Û¬Þ¾ÚßVÚ×Ú ¶ØOæ OÚtÈæßÈÚáÛt. • ¬ÈÚß½ Èæç¥ÚÀÁÚ J¯°Væ B¥Ú§Áæ ÈÚáÛ}ÚÃ ÈÚáÛ¥ÚOÚ ®Û¬Þ¾Úß Éß}ÚÈÛW ÑæÞÉÒ.

B¬-}ÚÁÚ AÁæàÞVÚÀ¥Ú OÚßÂ}Úß ÈÚáÛÕ~ • • • • •

¦«ÚOæQ 20 VÛÃM«ÚÎÛo¥ÚÁÚà «ÛÁÚß (±æç¶Áé) BÁÚßÈÚ AÔÛÁÚ ~¬-, BtÞ ¨Û«ÚÀ, ·æÞ×ÚOÛ×Úß, ÈÚß}Úß¡ }ÚÁÚOÛÂVÚ×ÚÆÇ }ÚßM¶ «ÛÂ«Ú @MËÚ B¥æ. ±ÛÑéo ®Úâ´sé ÔæàÞlÄßVÚ×Ú ~Mt ~¬ÑÚßVÚ×ÚÆÇ }ÚßM¶ Oæà¶ß¹, D®Úâý°, ÑÚOÚQÁæ BÁÚß}Ú¡Èæ. @ÈÚâ´VÚ×Ú @~¾ÚáÛ¥Ú ¶×ÚOæ¾Úß«Úß- OÚtÈæßÈÚáÛt @¢ÚÈÛ ¬ÆÇÒ. ¬ÈÚß½ ÁÚO¥ ¡Ú Ú J}Ús ¡ Ú eÛÒ¡ B¥ÚÁ§ ,æ D®Úýâ ° ÈÚß}Úß¡ }ÚßM¶ D¯°ÁßÚ ÈÚ AÔÛÁÚÈ«Ú ßÚ - D¥ÛÔÚÁzÚ Væ æ _®éÓ ÈÚß}Úß¡ ®Ú´â _`«OÚ Û¿ß¾Úß«Úß- OÚtÈæß ¶×ÚÒ. ¬ÈÚßVæ @ÈÚËÚÀOÚÈÛ¥Ú ÈÚßÆo ÉlÉß«é ÈÚß}Úß¡ ÈÚßÆo VÚ×Ú OÚßÂ}Úß ¬ÈÚß½ Èæç¥ÚÀÁÚ ¶Ø É^ÛÂÒ. ¬ÈÚß½ ÁÚO¥ ¡Ú ÆÚ ÁÇ ßÚ ÈÚ Æ¯sé ÈÚßloÈ«Ú ßÚ - ¬¾ÚßÉß}ÚÈÛW ®ÚÂÞOÚÐÈÚáÛtÒ.

ÈÚß¨ÚßÈæßÞÔÚ SÛ¾ÚßÅæ¾ßÚ «Úß- ÔÚ¥¥ Ú ÆÚ s Ç ¶Ú ÔÚß¥Úß! OÛ¾Úß%VÚ}ÁÚ ÛW! ¬Éß½M¥Ú B¥Úß ÑÛ¨Ú´À !!

1

«Ú«-Ú ÈÚß¨ÚßÈæßÞÔÚ SÛ¾ÚßÅæ¾ßÚ «Úß- ÔÚ}à æ Þn¾ÚßÆÇsÄ Ú ß «Û«æÞ«Úß ÈÚáÛsÚ·Þæ OÚß? ÔæÑÁÚ ßÚ N BM¦«Ú ¦«ÛMOÚ N OÛÀÄÂÞÑé / ¦«Ú N }ÚàOÚ N ÔÚÄÈÚ´â ÈÚßàÄVÚØM¥Ú AÔÛÁÚÈ«Ú ßÚ - ·æÁÒÚ ÑÚÈßÚ }ÚàOÚ¥Ú AÔÛÁÚ }Ú¾áÚ ÛÂÑÚ¶ÔÚß¥Úß. ¬ÈÚß½ ÑÚÊM}Ú¥Ú El ~MtVÚ×Ú ¾æàÞd«æ ¬ÈÚß½ fÞÈÚ«OÚ ÃÚ ÈßÚ OæQ @«ÚßVÚßyÈÛW ÈÚáÛsÚ·Þæ OÚß. ¬ÈÚß½ ®ÚÃ~ El¥ÚÆÇ OÚ×VÚ æ OæànoÁßÚ ÈÚ GÅÛÇ AÔÛÁÚ VÚß®Ú´â ÑæÞÂÁÚ·Þæ OÚß. A ÉÉ¨Ú VÚßM®Ú´â VÚ×Ú ÔæÑÁÚ ßÚ VÚ×ßÚ ÈÚß}Úß¡ JM¥Úß ElOæQ ÑÛOÛVÚßÈÚÎßÚ o AÔÛÁÚ ®ÚÃÈáÚ Ûy¥Ú D¥ÛÔÚÁzÚ Væ ×Ú ßÚ Oæ×WÚ Èæ. (ÑÚà^Ú«æ N @M¥Ûf«Ú @×Ú}Væ ×Ú ßÚ ). 1.

¨Û«ÚÀ/·æÞ×ÚOÛ×Úß/¯ÎÚo }ÚßM¸¥Ú }ÚÁÚOÛÂVÚ×Úß (Oæà¶ß¹/ Gzæ| BÄÇ¥Úß§) (JM¥Úß ®ÛÄß N 3 VÛÃM ®æãÃÞnÞ«é (protein), 15 VÛÃM OÛ·æà%ÞÔæçsÃæÞmé (CHO) ÈÚß}Úß¡ 80 OÛÀÄÂV×Ú«ßÚ - (Calories) J¦WÑÚß}Ú¥ ¡ æ ·æÃsé N JM¥Úß }ÚßMsÚß Jy ^Ú®Û~ N 1 - 6” @VÚÄ @«Ú- N 1/3 @×Ú}¾ æ ßÚ ¶loÄß VæàÞ© , (·æM¥Ú¥ßÚ )§ eæàÞ×Ú, KméÓ, AÄàVÚsuæ N 1/2 ®Û®éOÛ«é% N 3 @×Ú}¾ æ ßÚ ¶loÄß ·Û×æOÛ¿ß/¶mÛ{N1/2 @×Ú}¾ æ ßÚ ¶loÄß @É¾ÚßÅé N 1/2 @×Ú}¾ æ ßÚ ¶loÄß @ÈÚÄPQ N 1/2 @×Ú}¾ æ ßÚ ¶loÄß ÑÛM·ÛÁé N 1/2 @×Ú}¾ æ ßÚ ¶loÄß @ÈÚÁOæ Û×Úß/ ¦Ê¥×Ú Ú ¨Û«ÚÀ N 1/2 @×Ú}¾ æ ßÚ ¶loÄß (120 OÛÀÄÂVÚ×ßÚ ) ËÛÀÉVæ/ÁÚÈæ N 1/2 @×Ú}¾ æ ßÚ ¶loÄß BtÇ N 1 «Û«é N 8”x2” @PQÕlßo N 2 mæÞ¶Åé ^ÚÈßÚ ^Ú VæàÞ© Õlßo N 2 1/2 mæÞ¶Åé ^ÚÈßÚ ^Ú

2.

ÈÚáÛMÑÚ ÈÚß~¡}ÚÁÚ AÔÛÁÚ ®Ú¥Û¢Ú%VÚ×Úß - ~ÞÁÚ OÚtÈæß Oæà¸¹«Ú¥Úß (JM¥Úß ®ÛÄß N 7 VÛÃM ®æãÃÞnÞ«é,(protein) 0-1 VÛÃM Oæà¶ß¹ (fat) ÈÚß}Úß¡ 35 OÛÀÄÂVÚ×ßÚ (calories) OæàÞØ, lP% (^ÚÈßÚ %ÉÄÇ¥Ú ¸×ÚÈáÚ ÛMÑÚ) N 1 L«éÓ lßÀ«Û ÉßÞ«Úß (¬ÞÂ«ÚÆ)Ç , ^Ú®°Ú mæ ÉßÞ«Úß N 1 L«éÓ OÚtÈæß Oæà¸¹«Ú ·æÞÑé N 1 L«éÓ ÈÚáÛmæo¾ßÚ ¸Ø¾Úß ºÛVÚ ÈÚáÛ}ÚÃ N 2 }æàVÚÂ ·æÞ×æ *N 1/2 @×Ú}¾ æ ßÚ ¶loÄß ÒVÚt N 1 L«éÓ * (@M¥Ûdß 15 VÛÃM OÛ·æà%ÞÔæçsÃæ Þmé, 120 OÛÀÄÂ J¥ÚWÑÚß}Ú¥ ¡ )æ mæàÞ®Ú´â (ÑæàÞ¾Úß ·æÞÑéNOÚtÈæß Oæà¸¹«¥ Ú ßÚ ) N 3 L«éÓ

OÚtÈæß Oæà¸¹«Ú¥Úß (JM¥Úß ®ÛÄß N 7 VÛÃM ®æãÃÞnÞ«é(protein), 3 VÛÃM Oæà¶ß¹ (fat) ÈÚß}Úß¡ 55 OÛÀÄÂVÚ×Úß (calories))

OæàÞØ, lP% (^ÚÈßÚ %ÉÄÇ¥Ú OÚ®ýâÚ ° aÛ¾æß¾Úß ÈÚáÛMÑÚ) N 1 L«éÓ lßÀ«Û ÉßÞ«Úß (Hzæ|¾ÚßÆÇ)N1 L«éÓ OÚßÂ, ÔÚM¦, ¥Ú«Ú¥Ú ÈÚáÛMÑÚN1 L«éÓÓ OÛmæeé ·æÞÑé (ÑÛ¥Û) N 1L«éÓ 3 VÛÃM @¢ÚÈÛ OÚtÈæß Oæà¶ß¹ BÁÚßÈÚ ·æÞÑé : 1 L«éÓÓ

ÑÛ¨ÛÁÚy Oæà¸¹«Ú¥Úß (JM¥Úß ®ÛÄß N 7 VÛÃM ®æãÃÞnÞ«é (protein),5 VÛÃM Oæà¶ß¹ (fat) ÈÚß}Úß¡ 75 OÛÀÄÂÞVÚ×ßÚ (calories))

ÈÚáÛmæo N 1 L«éÓ OÚßÁÚß (Â·é ÁæàÞÑéo, VèÃMsé) N 1 L«éÓ ÁÚOà æ ÞmÛ ·æÞÑé N 1/4 @×Ú}æ ¶loÄß ÑæàÞ¾ÚáÛ ÔÛÄß N 1@×Ú}¾ æ ßÚ ¶loÄß

OÚÂÚ ¥ ÉßÞ«Úß N 1 L«éÓ mæM®æ N1/4 @×Ú}¾ æ ßÚ ¶loÄß N mæàÞ±Ú³´â N 4 L«éÓ

2

}ÚßM¶ Oæà¸¹«¥ Ú ßÚ (JM¥Úß ®ÛÄß N 7 VÛÃM ®æãÃÞnÞ«é (protein), 8 VÛÃM Oæà¶ß¹ (fat) ÈÚß}Úß¡ 100

OÛÀÄÂVÚ×Úß (calories) ^æÞÑé (ÑÛ¨ÛÁÚy) N 1 L«éÓ OæàÞØ/lP% ÔÛmésÛVé N (10/®èMsé) «æÄOsÚÚÅæOÛ¿ß ·æzæ| N 1 L«éÓ (+1 Oæà¶ß¹ GOéÓ^æMeé) ÑÛÑæÞeé N 1 L«éÓ 1% ®Ú¬-ÞÁé N 1 L«ÚßÓ 3.

}ÚÁOÚ ÛÂVÚ×ßÚ (Oæà¸¶ÄÇ¥ßÚ )§ (JM¥Úß ®ÛÄß N 2 VÛÃM ®æãÃÞnÞ«é (protein), 5 VÛÃM OÛ·æà%ÞÔæçsæÃÞmé (CHO) ÈÚß}Úß¡ 25 OÛÀÄÂVÚ×Úß (calories) ÔÚÒÁÚß }ÚÁÚOÛÂ N ÈæßM}ÚÀ¥Ú ÑæàÞ®Úâý° N 1/2 @×Ú}æ¾Úß ¶loÄß #N ÔæÑÚÂ ÔÚßÁÚßØOÛ¿ß N 1/2 @×Ú}æ¾Úß ¶loÄß OæàÞÑÚßVÚsæu, OÛÆ±Ú´´ÇÈÚÅé N 1/2 @×Ú}æ¾Úß ¶loÄß N OÚßM¶×ÚOÛ¿ß/ÑæàÞÁæOÛ¿ß N 1/2 @×Ú}æ¾Úß ¶loÄß ¶¥Ú«æÞOÛ¿ß N 1/2 @×Ú}æ¾Úß ¶loÄß N mæàÈÚáÛÀmæà N 1/2 @×Ú}æ¾Úß ¶loÄß ¥æàsÚu ÈæßyÒ«ÚOÛ¿ß N 1/2 @×Ú}æ¾Úß ¶loÄß N ¸Ø ÈÚßàÄMW N 1/2 @×Ú}æ¾Úß ¶loÄß «ÚßVæXOÛ¿ß, ·æMsæOÛ¿ß N 1/2 @×Ú}æ¾Úß ¶loÄß N }ÚÁÚOÛÂ ÑÚÅÛsé N 1 @×Ú}æ¾Úß ¶loÄß

4.

ÔÚyß|V×Ú ßÚ (ÉÉ¨Ú @×Ú}VÚ ×Ú ÆÚ )Ç (JM¥Úß ®ÛÄß N 15 VÛÃM OÛ·æà%ÞÔæçsæÃÞmé (CHO) ÈÚß}Úß¡ 60 OÛÀÄÂVÚ×Úß (calories) ·Û×æÔÚyß| N 1/2 @×Ú}æ¾Úß ¶loÄß ÑæÞ¶ß, ÈÚßàÑÚM¸ N 1 (_OÚQ¥Úß) ¥ÚàsÚu ®æÞÁé ÔÚyß| N 1/2 OÚÄÇMVÚt/ OÚÁÚ¶àd N 1 @×Ú}æ¾Úß ¶loÄß ÈÚáÛÉ«ÚÔÚyß| N 1/2 @×Ú}æ¾Úß ¶loÄß ®æÞÁ×æÚ N 1/2 @×Ú}æ¾Úß ¶loÄß OÛÀ«é ÈÚáÛt¥Ú ÔÚyß| N 1/2 _OÚQ OÛÀ«é

5.

ÔÛÄß ÈÚß~¡}ÁÚ Ú AÔÛÁÚ (JM¥Úß ®ÛÄß N 8 VÛÃM ®æãÃÞnÞ«é (protein), 1-5 VÛÃM Oæà¶ß¹ (fat), 12 VÛÃM OÛ·æà%ÞÔæçsæÃÞmé (CHO), ÈÚß}Úß¡ 90-150 OÛÀÄÂVÚ×Úß (calories)) ÔÛÄß (Oæà¸¹ÄÇ¥Ú/ÑÚÊÄ°Oæà¸¹«Ú/®Úã~%Oæà¸¹«Ú) N @×Ú}æ¾Úß ¶mæoÄß ÈÚßfgVæ ÈÚß}Úß¡ ÈæàÑÚÁÚß N 1 @×Ú}æ¾Úß ¶loÄß 1% ®Ú¬ÞÁéN 1 @×Ú}æ¾Úß ¶loÄß

6.

Gzæ| ÈÚß~¡}ÁÚ Ú Oæà¸¹«Ú ®Ú¥Û¢Ú%VÚ×ßÚ (JM¥Úß ®ÛÄß N 5 VÛÃM Oæà¶ß¹ (fat) ÈÚß}Úß¡ 45 OÛÀÄÂVÚ×Úß (calories) @sÚßVæ Gzæ| N 1 ^ÚÈÚß^Ú N }æMW«ÚOÛ¿ß (ÔæÁæ¦¥Úß§) N 2 mæÞ¶Åé ^ÚÈÚß^Ú ¸ÞdVÚ×Úß N 1 mæÞ¶Åé ^ÚÈÚß^Ú N ÈÚáÛd%Â«é / ÈÚ«ÚÑÚ°~ }Úß®Ú° N 1 mæÞ¶Åé ^ÚÈÚß^Ú • ÑÛ¨Ú´ÀÈÛ¥ÚÎÚßo @«éÑÛÀ^ÚßÁæÞmæsé Oæà¸¹«Ú Gzæ| (AÆÈé Gzæ| }ÚÁÚÔÚ¥Úß§) ¶ØÒ N ÑÛÀ^ÚßÁæÞmæsé Oæà¸¹«Ú (}Úß®Ú°, ·æz¾ |æ ßÚ M}ÚÔÈÚ ´âÚ ) ¶ØOæ OÚtÈæß ÈÚáÛt. OÚÂ¥Ú ~Mt¾Úß«ÚßAVÛVÚ ~«Úß-ÈÚ´â ¥«Ú ßÚ - }Ú¯°Ò. • Gzæ,| D®Úýâ °, ÈÚß}Úß¡ ÑÚOQÚ Áæ¾ßÚ «Úß- A¥ÚÎßÚ o OÚtÈæß ¶×ÚÒ.

Adapted from Exchange List for Meal Planning (1995) and the Ethnic Seies on the Indian - Pakistani Cuisine by American Diet Association and American Diabetes Association (1996); Modern Nutrition in Health & Disease, XIIth Ed. Ed. By Shils, M.Olson, J.A. & Shike, M. Lea & Febiger Co. (1994)

3

«Ú«-Ú ÈÚß¨ÚßÈæßÞÔÚ (sÚ¾áÚ Û¸ÞnÑé) SÛ¾ÚßÅæ¾ßÚ «Úß- ÔÚ}àæ Þn¾ÚßÆÇsÄÚ ß «Û«æÞ«Úß ~«Ú-·æÞOÚß? ¦«Ú®ÃÚ ~ AÔÛÁÚ¥Ú ¶×ÚO¾ æ ßÚ ¾æàÞd«æ¾ßÚ ®Úno¾ßÚ ÈÚáÛ¥ÚÂ ¾æàÞVÚ/ ÈÛÀ¾ÚáÛÈÚß N B¬-}ÚÁÚ ¥æç¬OÚ OÛ¾Úß%OÚÃÈßÚ VÚ×ßÚ N AÔÛÁÚ/ @×Ú}æ

El/AÔÛÁÚ VÚßM®Úâ´

ÑÚÈßÚ ¾Úß N ÑÚÈßÚ ¾Úß N OÛ·æà%ÞÔæçsæÃÞmé (CHO)

®æãÃÞnÞ«é

Oæà¶ß¹

OÛÀÄÂVÚ×Úß

(protein)

(fat)

(calories)

±ÚÄÔÛÁÚ

ÈÚß¨Ú´À·æ×ÚW«Ú ±ÚÄÔÛÁÚ

ÈÚß¨ÛÀÔ-Ú ¥Ú El

ÑÚMeæ¾Úß D®ÚÔÛÁÚ

ÁÛ~Ã¾Úß El

ÁÛ~Ã¾Úß D®ÚÔÛÁÚ

GÅÛÇ ÑæÞÂ

@×Ú}æVÚ×Úß N

8

L«éÓ = @×Ú}æ¾Úß ¶loÄß ; 3 nÞ ^ÚÈÚß^æ = 1 mæÞ¶Åé ^ÚÈÚß^Ú ; }æàOÚ N 28-30 VÛÃM = 1 L«éÓ

BY Padmini Balagopal, MS, B.Ed, RD, CDE

2

mæÞ¶Åé ^ÚÈÚß^Ú =

1

L«éÓ

Reviewed by Wahida Karmally, MS, RD, CDE Karmeen Kulkarni, MS,RD,CDE

Translated By : H.N. Nagaraja and D. S. Shankar Columbus, Ohio, USA July 2002

4

©y ª«sVµ³¶R V ®ªs[V¤x ¦¦¦xmso ÀÁNTP»R½=QZ\ NP ®©s[©s« V FsÍØLiÉÓÁ A¥¦¦¦LRiª«sVV©«sV Ë³ÁÏ VÑÁLixmsª«sÌÁ¸R¶VV©«sV? Ë³ØLRi¼d½¸R¶V Ë³ØÇÁ©«s qx sW¿RÁ©«sÌÁV ª«sVLji¸R¶VV qx sÌÁ¥¦¦¦ÌÁV •

• • •

• • •

(-sd V ®\ ªsµR¶Vù²R¶V ÛÍÁ[µy ®\ ²¶ÉÔÁztsQ¸¶R V©±s xqsÌÁ¥¦¦¦ úxmsNSLRiª«sVV @©«sVxqsLjiLi¿RÁª«sÌÁ¸R¶VV©«sV) ª«sV©«sª«sVV Ë³ÏÁVÑÁLi¿RÁV A¥¦¦¦LRiª«sVVÍÜ[ zmsLi²T¶ xmsµyLóRiª«sVVÌÁV ÒÁLñjiLiÀÁ©«s zmsµR¶xms aRPLkiLRiª«sVVÍÜ[ gýRiWN][£qs (¿RÁZNPäLRi) D»R½ö¼½òK»R½VLiµj¶. BÉíÓÁ gýRiWN][£qs©«sV Ný][ª«sVúgRiLiµ³j¶ (FyùLiúNTP¸R¶W£qs) ©«sVLi²T¶ -s²R¶VµR¶ÌÁ @¹¸¶[Vù B©«sV=ÖÁ©±s @©«sV ¥¦¦¦L][ø©±s aRPLkiLRi @ª«s¸R¶Vª«sª«sVVÌÁ ÍÜ[¬s úxms¼½ ÒÁª«sNRPßáª«sVV -s©«sV¹¸¶WgjiLi¿RÁVN]©«sVÈÁNRPV ª«sVLji¸R¶VV »R½»yäLRißáLigS®©s[ úxmsxqsLjiLiÂ¿Á[ LRiNRPòª«sVLiµR¶V NRPW²R¶ INRP »R½gRiV ®ªsW»yµR¶V (©yLRiøÍÞ lLi[LiÇÞ) ÍÜ[ DLi¿RÁÉØ¬sNTP úxmsµ³y©«sLigS xms¬sÂ¿Á[xqsVòLiµj¶. @ÉíÓÁ B©«sV=ÖÁ©±s aRPLkiLRiª«sVVÍÜ[ ÍÜ[zmsLiÀÁ©«sxmsöV²R¶V gS¬s ÛÍÁ[NRP ÒÁª«sNRPßáª«sVVÌÁV gýRiWN][£qs ©«sV -s¬s¹¸¶WgjiLi¿RÁV N]©«sVÈÁÍÜ[ B©«sV=ÖÁ©±s úxmsË³Øª«sª«sVV »R½gæji©«sxmsöV²R¶V gS¬s LRiNRPòxmso gýRiWN][£qs ®ªsVV»R½òª«sVV |msLjigji (\|¤¦¦¦xmsLì lgýî}qs-sV¸R¶W) ª«sVµ³R¶V ®ªs[Vx¤¦¦¦ªyùµ³j¶NTP µyLji ¼d½¸R¶VV©«sV. N]¬sõ ryLýRiV @ÉíÓÁ LRiNRPòxmso gýRiWN][£qs ®ªsVV»R½òª«sVV »R½gæji©«sxmsöV²R¶V \|¤¦¦¦F¡lgýî}qs-sV¸R¶W NRPV xqsLiÊÁLiµ³j¶LiÀÁ©«s ÌÁORPQßáª«sVVÌÁV úxmsË³ÏÁ zmsÌýÁ ª«s¿RÁVè©«sV. ª«sVµ³R¶V®ªs[Vx¤¦¦¦ ªyùµ³j¶ úgRixqsVòÌÁV úxms¼½ µj¶©«sª«sVV »R½ª«sV LRiNRPòxmso gýRiWN][£qs ©«sV @µ³R¶VxmsoÍÜ[ |msÈíÁV NRPV©«sõ¿][ NRPÎÏÁ§þ, LRiNRPòÍØ×ÁNRPÌÁV, ª«sVWú»R½zmsLi²R¶ª«sVVÌÁV ®ªsVVµR¶ÌÁgRiV @ª«s¸R¶Vª«sª«sVVÌÁLiµR¶V Aªyùµ³j¶NTP xqsLiÊÁLiµ³j¶LiÀÁ©«s ÉíÓÁ xqsª«sVxqsùÌÁ©«sV (NSLizmýsZNP[xtsQ©±s ÌÁV) LSNRPVLi²y ¬sªyLjiLi¿RÁª«s¿RÁVè©«sV. -dsV \®ªsµR¶Vù¬s xqsÌÁ¥¦¦¦úxmsNSLRiª«sVV xqsLji¸R¶VgRiV A¥¦¦¦LRiª«sVV, ®µ¶[x¤¦¦¦xmsLjiúaRPª«sV, ª«sVLji¸R¶VV ª«sVLiµR¶VÌÁ»][ xmsLjixmspLñRiª«sVgRiV ª«sVµ³R¶V®ªs[Vx¤¦¦¦xmso ÀÁNTP»R½= ª«sVLji¸R¶VV LRiNRPòxmso gýRiWN][£qs ©«sV @µR¶VxmsoÍÜ[¬sNTP ¼d½xqsVNRPV%Sª«sÈÁª«sVV ryµ³R¶ùª«sVª«so©«sV. A¥¦¦¦LRi Fy¬ds¸R¶V ¬s¸R¶Vª«sVª«sVVÌÁ -sª«sLSÌÁ©«sV -dsVLRiV 4ª«s }msÒÁÍÜ[ gRiª«sV¬sLi¿RÁª«s¿RÁVè©«sV. -dsVÍÜ[ LRiNRPòxmso gýRiWN][£qs -dsVLRiV Ë³ÏÁVÑÁLiÂ¿Á[ A¥¦¦¦LRixmso LRiNSÌÁV ª«sVLji¸R¶VV ®ªsVV»R½òª«sVV -dsV ®µ¶[x¤¦¦¦xmsLjiúaRPª«sV ª«sVLji¸R¶VV -dsV aRPLkiLRi ÊÁLRiVª«soÌÁV -dsÈÁ¬sõLiÈÁ\|ms Aµ³yLRixms²T¶ DLiÈÁVLiµj¶. |¤¦¦¦¿RÁVègS ¼d½zms ª«sVLji¸R¶VV zmsLi²T¶ xmsµyLóRiª«sVVÌÁ ªy²R¶VÈÁ ª«sÌýÁ LRiNRPmòx so gýRiWN][£qs |msLRiVgRiVÈÁ ª«sVLji¸R¶VV @µ³j¶NRPLigS ©«sW®©s ª«sVLji¸R¶VV úN]ª«so* xmsµyLóRiª«sVVÌÁ ªy²R¶VNRPÂ¿Á[ @©«sª«sxqsLRiLigS aRPLkiLRixmso ÊÁLRiVª«so |msLRiVgRiVÈÁ ÇÁLjigji ª«sVµ³R¶V®ªs[Vx¤¦¦¦ ªyùµ³j¶ ÀÁNTP»R½= NRPxtísQ ryµ³R¶ùª«sVVNSgRiÌÁµR¶V. LRiNRPòxmso gýRiWN][£qs ÍÜ[¬s µj¶©«sµj¶©«s ª«sWLRiVöÌÁ©«sV, ª«sVLji¸R¶VV @©«sVµj¶©«sª«sVV Ë³ÏÁVÑÁLiÂ¿Á[ A¥¦¦¦LRi -sª«sLSÌÁ©«sV µj¶©«s¿RÁLRiùgS (\®²¶Lki) úªyxqsVN]¬s @©«sVxqsLjiLi¿RÁÈÁ ª«sÌýÁ ª«sVµ³R¶V®ªs[Vx¤¦¦¦ ÀÁNTP»R½= xqsVÌÁË³ÏÁryµ³R¶ùª«sVgRiV©«sV. »R½ª«sV ®\ªsµR¶Vù¬s qx sÌÁ¥¦¦¦ úxmsNSLRiª«sVV ª«sVLji¸R¶VV sd- V¹¸¶VNRPä ryµ³yLRißá AL][giR ùª«sVV, ª«s¸R¶VxqsV= aRPLkiLRimx so ÊÁLRiVª«so©«sV @µR¶VxmsoÍÜ[ |msÈíÁV N]©«sVÈÁ @»R½ùLi»R½ ª«sVVÅÁùª«sVV. -dsVLRiV úgRiz¤¦¦¦LiÂ¿Á[ @©«sõFy©yµR¶VÌÁ -sª«sLSÌÁ©«sV A¸R¶W FyùZNP[ÇÞ ÛÍÁ[ÊÁVÍÞ= ¿RÁµj¶-s @ª«sgRix¤¦¦¦©«sª«sVV Â¿Á[xqsVN]¬s @©«sVxqsLjiLi¿RÁVÈÁ NRPW²R¶ ª«sVVÅÁùª«sVV. A¥¦¦¦LRiª«sVV©«sV »R½¸R¶WLRiV Â¿Á[}qs -sµ³R¶ª«sVVÌÁV.

Ðèþ™r •èþÄèÿ’Ææÿ• ^óþÄèÿ••r Ðèþ•ÇÄèÿ•• Ðèþ™yæþ• ç³§æþ®•èþ•Ë• •

©y©y -sµ³R¶ª«sVVÌÁgRiV xmsxmsöVÌÁ©«sV, µ³y©«sùª«sVVÌÁ©«sV ª«sVLji¸R¶VV ª«sVVÅÁùLigS ®ªsVVÌÁNRP -s»R½ò©yÌÁ©«sV úgRiz¤¦¦¦Li¿RÁVÈÁ ª«sÌýÁ ªyÉÓÁÍÜ[¬s F¡xtsQNS¥¦¦¦LRi -sÌÁVª«s |msLRiVgRiV©«sV. • NRPWLRigS¸R¶VÌÁ©«sV N]¬sõ ¬dsÎÏÁþÍÜ[®©s[ D²T¶NTPLi¿RÁª«sÌÁ¸R¶VV©«sV ª«sVLji¸R¶VV @ÉíÓÁ ¬dsÎÏÁþ©«sV gS¬s @©«sõª«sVV ª«sLi²T¶©«sÉíÓÁ ¬dsÎÏÁþ©«sV gS¬s FyLRiËÜ[¸R¶VNRPW²R¶µR¶V. • @¼½gS ©«sW®©s, úN]ª«so*, DxmsöV ÛÍÁ[NRP ¼d½zms xmsµyLóRiª«sVVÌÁ©«sV ªy²R¶NRPW²R¶µR¶V. @ÍØlgi[ Fny£qís xmnsQp²`¶= NRPW²y ªy²R¶NRP F¡ª«soÈÁ ª«sVLiÀÁµj¶. • »R½gRiV ®ªsVV»R½òª«sVVÌÁÍÜ[ ª«sVLji¸R¶VV xqsª«sVNSÌÁª«sVVÌÁÛÍÁ[®©s[ Ë³ÏÁVÑÁLi¿RÁª«sÌÁ¸R¶VV©«sV. ¬dsLRiV ª«sVLji¸R¶VV ¼d½zmsÛÍÁ[ ¬s Fy¬ds¸R¶Vª«sVVÌÁ©«sV »R½LRi¿RÁVgS ªy²R¶ª«s¿RÁVè©«sV.

A¬Mæ ü ™Vé Ðè þ • ™ _ ±Ææ ÿ • Ðè þ • Ç Äè ÿ • • É§æ þ Ðè þ ç ³ §éÆæ ÿ ¦ Ð è þ • • Ë • É• é Væ ü • r • •

aRPVúË³ÏÁ\®ªsV©«s ª«sVLiÀÁ¬dsÎÏÁþ©«sV NRP¬dsxqsLi 6c8 gýSxqsVÌÁV (250 -sV.ÖdÁÈÁLýRiV) úxms¼½¬s»R½ùª«sVV ú»ygRiª«sÌÁ¸R¶VV©«sV. -dsV \®ªsµR¶Vù¬s xqsÌÁ¥¦¦¦ úxmsNSLRiª«sVV -sV»R½LigS @ÌÁä¥¦¦¦ÍÞ ©«sV ªy²R¶ª«sÌÁ¸R¶VV©«sV »R½µj¶»R½LRi AL][gRiù xqsW¿RÁ©«sÌÁV

BÆøVæüÅÐèþ••¯èþ• »ê¬™^èþ• ÑçÙÄèÿ•Ðèþ••Ë• • • • • •

@©«sVµj¶©«sª«sVV NRP¬dsxqsLi 20 úgSª«sVVÌÁ \|mnsÊÁLì (©yLRi xmsµyLóRiª«sVV) ©«sV ªy²R¶ª«sÌÁ¸R¶VV©«sV. C \|mnsÊÁLì ANRPVNRPWLR iÌÁV, xmsLi²ýR¶V, xmsxmsöVÌÁV ª«sVLji¸R¶VV g][µ³R¶Vª«sVÍØLiÉÓÁ µ³y©«sùª«sVVÌÁÍÜ[ |¤¦¦¦¿RÁVègS DLiÈÁVLiµj¶. ¿yÍØ ª«sLRiNRPV Fny£qís xmso²`¶=ÍÜ[ úN][ª«so, DxmsöV ª«sVLji¸R¶VV ¼d½zms xmsµyLóRiª«sVVÌÁV FsNRPVäª«s NSÊÁÉíÓÁ -dsÉÓÁ¬s ¬s}tsQµj¶Li¿RÁVÈÁ ª«sVLiÀÁµj¶. LRiNRPòxmso F¡ÈÁV FsNRPVäª«s (\|¤¦¦¦ÕdÁ {ms) gS D©«sõ ªyÎÏÁ§þ DxmsöV©«sV ª«sVLji¸R¶VV ÀÁ£ms=, xms¿RÁèÎÏÁ§þ ÍØLiÉÓÁ DxmsöV FsNRPVäª«s ª«so©«sõ xmsµyLóRiª«sVVÌÁ©«sV ªy²R¶NRPW²R¶µR¶V. -sÈÁ-sV©«sVÌÁ©«sV \®ªsµR¶Vù¬s xqsÌÁ¥¦¦¦úxmsNSLRiª«sVV ªy²R¶Li²T¶. LRiNRPòª«sVVÍÜ[ úN]ª«so* xmsµyLóRiª«sVVÌÁ©«sV (N]ÛÍÁxqísLSÍÞ) »R½LRi¿RÁVgS xmsLkiOTPQLi¿RÁVN][ªyÖÁ.

ª«sVµ³R¶V®ªs[Vx¤¦¦¦ ªyùµ³j¶¬s ÀÁNTP»R½= Â¿Á[¸R¶Vª«s¿RÁVè©«sV! µy¬s¬s @µR¶VxmsoÍÜ[¬sNTP ¼d½xqsVNRPLSª«s¿RÁVè©«sV! -dsVLRiV Â¿Á[¸ R¶VgRiÌÁLRiV!!

1

©y ª«sVµ³¶R V®ªs[V¤x ¦¦¦ ÀÁNTP»R½=\|¤¦¦¦ ®©s[©s« V G-sV Ë³ÁÏ VÑÁLixms ª«sÌÁ¸R¶VV©«sV? }msLRiV iM

®©s[ÉÁÓ ¾»½[µ¶j iM aRPLkiLRi ÊÁLRiVª«so iM

NSùÍÜ[Lik q£ s/L][ÇÁÙNRPV iM

©y©y LRiNRPª«sVVÌÁV A¥¦¦¦LRi xmsµyLóRiª«sVVÌÁ©«sV NRPÖÁzms ¼d½zqsN][ª«sÈÁ ª«sÌýÁ xqsª«sV Ë³Ü[ÇÁ©«sª«sVV @LiÛÉÁ[ ËØùÛÍÁLi£qïs -dsVÍÞ NSgRiÌÁµR¶V. -dsV ª«sùQQNTPògRi»R½ ÒÁª«s©«s xmsµôR¶¼½ úxmsNSLRiª«sVV -dsVLRiV A¥¦¦¦LRiª«sVV©«sV Ë³ÏÁVÑÁLi¿RÁª«sÌÁ¸R¶VV©«sV. -dsV Ë³Ü[ÇÁ©«s xmsµ³R¶NRPª«sVV©«sV -dsVLRiV FsÍØLiÉÓÁ A¥¦¦¦LRi xmsµyLóRiª«sVVÌÁ©«sV FsÍØLiÉÓÁ ®ªsVV»R½òª«sVVÍÜ[ úgRiz¤¦¦¦Li¿RÁª«sÛÍÁ©¯[ ¿RÁWÀÁLi¿RÁV©«sV. C úNTPLiµj¶ Dµyx¤¦¦¦LRißá -dsVNRPV úxms¼½ Ë³Ü[ÇÁ©«s xqsª«sV¸R¶Vª«sVV©«sNRPV xqsVª«sWLRiV ®ªsVV»R½òª«sVVÌÁ©«sV xqsWÀÁLi¿RÁV©«sV. 1. µ³y©«sùª«sVVÌÁV, xmsxxmsoöÌÁV, zmsLi²T¶ xmsµyLóRixmso NRPWLRigS¸R¶VÌÁV (©«sW®©s ÛÍÁ[NRPVLi²y) (INRP Ë³ØgRiª«sVV Ë³Ü[ÇÁ©«sª«sVVÍÜ[ 15 úgSª«sVVÌÁ zmsLi²T¶ xmsµyLóRiª«sVV, 3 úgSª«sVVÌÁ ª«sWLixqsNRPX»R½VòÌÁV ª«sVLji¸R¶VV 80 NSùÌÁLki£qs ÌÁÕ³ÁLi¿RÁV©«sV) úÛËÁ²`¶ (g][µ¶R³ Vª«sV gS¬s mx sÌÁV µ³y©«sùxmso gS¬s)iM 1ª«sVVNRPä INRP g][µ¶R³ Vª«sV ¿RÁFy¼½ iM 6 ®ªs²R¶ÌÁVö (¾»½ÌýÁ zmsLi²T¶ úÛËÁ²`¶ ªy²R¶NRPVLi²R¶ÈÁª«sVV ª«sVLiÀÁµj¶) ª«sLji @©«sõª«sVV iM1/3 NRPmx soö g][µ¶R³ Vª«sV, ®ªsVVNRPäÇÜ©«sõ, JÉÞ=, AÌÁV gRi²ï¶R iM 1/2 NRPmx soö (ª«sVV²T¶ ÕÁ¸R¶Vùª«sVV ÛÍÁ[NPR µR¶Lixmso²R¶V ÕÁ¸R¶VùLi ª«sVLiÀÁµj¶) ®ªsVVNRPä ÇÜ©«sõ }msÍØÌÁV iM 3 NRPmx soöÌÁV @LRiÉÓÁ NS¸R¶V/ÊÁhSßÔáÌÁV iM 1/2 NRPmx soö (DxmsöV ÛÍÁ[¬s) @-s¸R¶VÌÁV iM 1/2 NRPmx soö @ÈÁVNRPVÌÁV iM 1/2 NRPmx soö ryLiËØLRiV iM 1/2 NRPmx soö mx sxmsöVÌÁV/ÀÁNRPVäÎÏÁ§þ iM 1/2 NRPmx soö (120 NSùÌÁLkiq£ s) ©«sW²R¶V£qs= / LRiª«s* iM 1/2 NRPmx soö 1 B²ý¶U , 1/4 ©y©±s (8”x 2”) ÕÁ¸R¶Vùxmso zmsLi²T¶ iM 2 Â¿ÁLi¿yÌÁV g][µ¶R³ Vª«sVzmsLi²T¶ iM 21/2 Â¿ÁLi¿yÌÁV 2. ª«sWLixqsª«sVV ª«sVLji¸R¶VV ª«sWLi}qs-»R½LRi xmsµy-LóRi-ª«sVVÌÁV (N]ª«so* ÛÍÁ[¬s) (I-NRP-Ë³Ø-gRi-ª«sVVÍÜ[ 7 úgSª«sVVÌÁ úF¡ÉÔÁ-©±s, 1 úgSª«sVV úN]ª«so* ª«sVLji¸R¶VV 35 NSùÌÁ-LkiÌÁV ÌÁÕ³ÁLi-¿RÁV-©«sV) N][²T¶/ÈÁLjiä ª«sWLixqsª«sVV (¿RÁ-LRiøª«sVV ÛÍÁ[¬s ¾»½ÌýÁ ª«sWLixqs-ª«sVV)iM 1 K©«sV= Â¿Á[xms (ÈÁVù©«s/Fný¢Li²R¶-Lì)iM 1 K©«sV= úN]ª«so* »R½NRPVä-Q\®ªs©«s ÀdÁÇÞiM 1K©«sV= ¾»½ÌýÁ úgRiV²ïR¶VM 2 xmsxmsöV M 1/2 NRPmx soö (NRPxmsöV) ( 15 úgSª«sVVÌÁ zmsLi²T¶x msµy-LóRiª«sVV ª«sVLji¸R¶VV 120cNSùÌÁ-LkiÌÁV ÌÁÕ³ÁLi-¿RÁV-©«sV) L]¸R¶VùÌÁVM 1K©«sV= úN]ª«so* »R½NRPVä-Q\®ªs©«s ÉÜ[xmso M 3 K-©«sV=ÌÁV *

*

ª«sWLixqsª«sVV ª«sVLji¸R¶VV ª«sWLi}qs-»R½LRi xmsµy-LóRi-ª«sVVÌÁV (úN]ª«so* »R½NRPVä-ª«s) (INRP Ë³ØgRi-ª«sVVÍÜ[ 7 úgSª«sVVÌÁ úF¡ÉÔÁ-©±s, 3 úgSª«sVVÌÁ úN]ª«so* xmsµy-LóRiª«sVV ª«sVLji¸R¶VV 55 NSùÌÁ-Lki£qs ÌÁÕ³ÁLi-¿RÁV-©«sV) N][²T¶ ª«sWLixqs-ª«sVV, ÈÁLjiä ª«sWLixqsª«sVV (¿RÁ-LRiøª«sVV ÛÍÁ[¬s FsLRiVxmso ª«sWLixqs-ª«sVV)iM K©«sV= ÈÁVù©«s ©«sW®©sÍÜ[M 1 K©«sV= ÛÍÁ[»R½ ª«sVÈÁ©±s, ÕdÁ£mns ÛÍÁ[NRP F¡Lìä iM 1K©«sV= ª«sWª«sVVÌÁV NSÛÉÁÇÞ ÀdÁÇÞ iM 1/4 NRPx msoö (úN]ª«so* »R½NRPVä ÀdÁÇÞ 1 K©«sV=

ª«sWLixqsª«sVV ª«sVLji¸R¶VV ª«sWLi}qs-»R½LRi xmsµy-LóRi-ª«sVVÌÁV (®ªsVV-»yµR¶V úN]ª«so*) (INRP Ë³ØgRi-ª«sVVÍÜ[ 7 úgSª«sVVÌÁ úF¡ÉÔÁ-©±s, 5 úgSª«sVVÌÁ N][²T¶ úgRiV²ïR¶VM-I-NRPÉÓÁ Lji N][ÈÁ ÀdÁÇÞ iM 1/4 NRPxmsöV ÉÜ[xmso M 4 K©«sV=ÌÁV ÛÉÁLi}mn :s1/4 NRPx msoö

úN]ª«so* xmsµy-LóRiª«sVV ª«sVLji¸R¶VV 75 NSùÌÁ-LkiÌÁV ÌÁÕ³ÁLi-¿RÁV-©«sV) ©«sW®©sÍÜ[ ®ªs[LiVVLi-ÀÁ©«s Â¿Á[xmsM 1 K©«sV= ª«sVÈÁ©±s (ÐdÁ ª«sV/LjiËÞ L][£qís)iM 1 K©«sV= r¡¸R¶W-FyÌÁV iM 1 NRPxmsoö

2

ª«sWLixqsª«sVV ª«sVLji¸R¶VV ª«sWLi}qs-»R½LRi xmsµy-LóRi-ª«sVVÌÁV (úN]ª«so* FsNRPVä ®ªs©«) (INRP Ë³ØgRi-ª«sVVÍÜ[ 7 úgS. úF¡ÉÔÁ-©±s, 8 úgS. úN]ª«so* xmsµy-LóRiª«sVV ª«sVLji¸R¶VV 100 NSùÌÁ-Lki-£qs) lLigRiVù-ÌÁLS ÀdÁÇÞiM 1 K©«sV= ÀÁZNP©±s/ÈÁLjiä ¥¦¦¦ÉÞ ²ygìiM 1 (Fn¢Li-²R¶VNRPV 10) {ms©«sÉÞ ÊÁÈíÁLì iM 1 K©«sV= (+INRP FyùÉÞ FsN`P= Â¿Á[LiÇÞ) ry}qs-ÉÞiM 1 K©«sV= 1% xms¬dsõLì iM INRP K©«sV= 3. NRPWLRi-gS-¸R¶VÌÁV (©«sW®©s/úN]ª«so* ÛÍÁ[¬s) (INRP Ë³ØgRi-ª«sVVÍÜ[ 5 úgS. zmsLi²T¶ xmsµy-LóRi-ª«sVV. 2úgS. úF¡ÉÔÁ©±s ª«sVLji¸R¶VV 25 NSùÌÁ-Lki-£qs) xms¿RÁè¬s ANRPV-NRPW-LRiÌÁVM ÀÁNRPVä²R¶V 1/2 NRPxmsöV ®ªsVLi¼½ NRPWLRi 1/2 NRPxmsöV NSùÛËÁÇÞ g][ÕÁM1/2 NRPxmsöV ÕdÁLRi, r~LRi, F~ÈýÁ, NSNRPLji iM 1/2 NRPxmsöV ª«sLiNS¸R¶VM 1/2 NRPxmsöV ÈÁª«sWÈÁM 1/2 NRPxmsöV -sVLRiVxms (NSù-zms=-NRPLi)iM 1/2 NRPxmsöV ¾»½ÌýÁ ª«sVVÌýÁLigji, ¿_c¿_M 1/2 NRPxmsöV, ª«sVV©«s-gRi, ÛËÁLi²R¶M 1/2 NRPxmsöV ryÌÁ²`¶ iM 1/2 NRPxmsöV 4. mx sLi²ý¶R V (Ë³Ø-giR -ªs« VVÌÁV ª«sWLRiV-¿ÁR VLi-²¶R V-©s« V) (INRP Ë³ØgRi-ª«sVVÍÜ[ 15 úgS. zmsLi²T¶ xmsµy-LóRi-ª«sVV-ÌÁV, 60 NSùÌÁ-LkiÌÁV DLi²R¶V-©«sV). @LRiÉÓÁ xmsLi²R¶VM 1/2 NRPxmsöV |msµôR¶ }msLì iM 1/2 ª«sW-sV²T¶ iM 1/2 NRPxmsöV NSù©±s²`¶ xmsLi²ýR¶V iM 1/2 ÀÁ©«sõ-²R¶ËØ÷

AzmsÍÞ/ NRPª«sVÍØ xmsLi²R¶V iM 1 ÀÁ©«sõµj¶ ÅÁLRiW÷ÇÁ/ »R½LRiW÷éÇÁM 1 NRPxmsöV ÇØª«sVM 1/2 NRPxmsöV

5. FyÌÁV ª«sVLji¸R¶VV FyÌÁ xmsµy-LóRi-ª«sVVÌÁV (INRP Ë³ØgRi-ª«sVVÍÜ[ 12 úgS. zmsLi²T¶ xmsµy-LóRi-ª«sVV, 8 úgS. úF¡ÉÔÁ-©±s, 1c5 úgS úN]ª«so* xmsµy-LóRiª«sVV ª«sVLji¸R¶VV 90-c150 NSùÌÁ-Lki£qs ÌÁÕ³ÁLi-¿RÁV-©«sV) ÀÁNRPäÉÓÁ FyÌÁV/ ÀÁÖÁ-NTP©«s FyÌÁV/®ªs©«sõ »R½gæjiLi-ÀÁ©«s FyÌÁVM 1 NRPxmsöV ¿RÁÌýÁ ª«sVLji¸R¶VV |msLRiVgRiV (ÀÁ-NRPäÉÓÁ ª«sVLji¸R¶VV ®ªs©«sõ ¼d½zqs-©«s) iM 1 NRPxmsöV 1% xms¬dsõ-LìiM 1 K©«sV= 6. ©«sW®© ÌÁV ª«sVLji¸R¶VV úN]ª«so* xmsµy-LóRi-ª«sVVÌÁV (INRPä Ë³ØgRi-ª«sVVÍÜ[ 5 úgS. úN]ª«so* ª«sVLji¸R¶VV 45 NSùÌÁ-LkiÌÁV DLi²R¶V-©«sV) ª«sLiÈÁ ©«sW®©sM 1 ¿y¸º¶V Â¿ÁLi¿y, N]ÊÁ÷Lji »R½VLRiVª«sVV iM 2 Â¿ÁLi¿yÌÁV -s»R½ò-©yÌÁV/ µ³y©«sù-ª«sVVÌÁV iM 1Â¿ÁLi¿y ª«sWLêRi-Lki-©±siM 1 ¿y¸º¶V Â¿ÁLi¿y ®ªs©«sõ ®©s[¼½NTP ÊÁµR¶V-ÌÁVgS JÖÁª±s ©«sW®©s ÍØLiÉÓÁ AL][-gRiù-NRP-LRi-ª«sVgRiV ©«sW®©s-ÌÁV, úN]ª«so* xmsµy-LóRi-ª«sVV-ÌÁ©«sV ªy²R¶-ª«s-ÌÁ-¸R¶VV-©«sV. ©«sW®©s-ÌÁV, úN]ª«so* xmsµy-LóRi-ª«sVV-ÌÁV, DxmsöV ª«sVLji¸R¶VV ¼d½zms xmsµy-LóRi-ª«sVV-ÌÁ©«sV -ds\ÛÍÁ-©«sLi»R½ »R½NRPVä-ª«sgS ªy²R¶-ª«s-ÌÁ-¸R¶VV-©«sV. (\|ms xqsW¿RÁ-©«sÌÁV 1996 @®ªsV-Lji-NRP©±s A¥¦¦¦LRi xqsLixqós ª«sVLji¸R¶VV @®ªsV-Lji-NRP©±s ²R¶¸R¶V-ÛËÁ-ÉÔÁ£qs xqsLixqós ª«sVLji¸R¶VV 1994 ztsQÍÞ= »R½µj¶-»R½-LRiVÌÁV úgRiLiµ³R¶-NRP-LóRi-Q\ÛÍÁ©«s ®ªsVV²R¶Lìõ ©«sWùúÉÓÁ-xtsQ©±s B©±s {¤¦¦¦ÍÞò @Li²`¶ ²T¶{qs-|qs-£qs, 13ª«s Fs²T¶-xtsQ©±s ÌÁ Aµ³yLRi xmspLRi*-NRP-\®ªsV-©«s-s)

3

©y ª«sVµ³¶R V ®ªs[V¤x ¦¦¦xmso ÀÁNTP»- ½R =QZ\ NP ®©s[©s« V FsÍØLiÉÓÁ A¥¦¦¦-LiR ª- s« VV©«sV Ë³ÁÏ VÑÁLi-mx s-ªs« Ì- Á-¸¶R VV©«sV? Ë³ØLRi¼- ½d ¸R¶V Ë³ÜÇ[ Á©«s xqsW¿RÁ©- s« ÌÁV ª«sVLji¸R¶VV xqsÌÁ-¥¦¦¦ÌÁV (-dsV \®ªsµR¶Vù²R¶V ÛÍÁ[µy \®²¶ÉÔÁ-ztsQ-¸R¶V©±s xqsÌÁ¥¦¦¦ úxmsNS-LRiª«sVV @©«sV-xqs-LjiLi-¿RÁ-ª«s-ÌÁ-¸R¶VV-©«sV) ª«sùQQNTPò-gRi»R½ Ë³Ü[ÇÁ-©«sxmso Dµy-x¤¦¦¦-LRißá ¹¸¶WgRi -sµR¶ù/ ªyù¸R¶W-ª«sVª«sVVM B»R½LRi ®µ¶[x¤¦¦¦ xmsLji-úaRP-ªs« VÌÁV iM Ë³Ü[ÇÁ-©«sª«sVV A¥¦¦LRi

LRiNRPª«sVV (úgS.)

Ë³ØgRiª«sVV

xqsª«sV¸R¶V ª«sVV :

qsª«sV¸R¶V ª«sVV : zmsLi²T¶ xmsµy-LóRi-ª«sVVÌÁV ª«sWLixqs-NRPX-»R½VòÌÁV úN]ª«so* xmsµy-LóRi-ª«sVVÌÁV (úgS.) (úgS.) (úgS.)

NSùÌÁ-Lki£qs

DµR¶¸R¶V Ë³Ü[ÇÁ©«sLi/©yxtîsQ

ª«sVµ³][ù-µR¶¸R¶V xmnsÌÁ-¥¦¦¦-LRiª«sVV

ª«sVµ³yùx¤¦¦¦õ ËÜ[ÇÁ©«sLi

ª«sVµ³yùx¤¦¦¦õ xmnsÌÁ-¥¦¦¦-LRiª«sVV

LSú¼½ Ë³Ü[ÇÁ-©«sª«sVV

LSú¼½ xmnsÌÁ-¥¦¦¦-LRiª«sVV

®ªsVV»R½ªò s« VV

1 K©«sV=-- = 30 úgSª«sVV-ÌÁV, 1 NRPxmsoö = 8 K©«sV=-ÌÁV, 1 Â¿ÁLi¿y i= 3 Â¿ÁLi¿y-ÌÁV, 2 Â¿ÁLi¿yÌÁV i= INRPä K©«sV=, INRPä Â¿ÁLi¿y i= 15 -sVÖdýÁ ÖdÁÈÁLýRiV INRP ¿y¸º¶V Â¿ÁLi¿y i= 5 -sVÖdýÁ ÖdÁÈÁLýRiV English version Reviewed by Wahida Karmally, MS.RD.CDE Karemeen Kulkarni, MS.RD.CDE

Padmini Balgopal, MS.B.Ed., RD.CDE Telugu Translation by : A. Narasimha Reddy, MD, FACG, FACP

4

G]Õ NodLûW úSôûVd LhÓlTÓjÕYRtÏ Sôu Guù]u] EiQXôm? B£VþCk§V NûUVp Tt±V RLYpLÞm, Y¯Lôh¥ ùS±Øû\LÞm

(jq;fs; kUj;JtH kw;Wk; cztpay; ty;Yeupd; (Dietitian) mwpTiug;gb gad;gLj;jg;gl Ntz;baJ) · rHf;fiu Neha; vd;gJ> cq;fs; cly; NghJkhd ,d;Rypd; cw;gj;jp nra;a ,ayhjNghJ

my; y J ,d; R ypd; Kiwahf gad; g Lj; j g; g lhkypUf; F k; N ghJ cz; l hFk; xU epiyahFk;. ePqf ; s; cl;nfhs;Sk; cztpypUe;J cilj;njLf;fg;gl;l rHf;fiuahd FSf; N fhrpypUe; J cq; f s; cly; rf; j p ngWtjw; F ,d; R ypd; cjTfpwJ. ,d;RypDf;Fk;> ,uj;jj;jpYs;s FSf;NfhRf;Fk; ,ilNaAs;s msTfs; ruptu ,y;yhky; ,Uf;Fkhdhy;> mJ cq;fs; ,uj;jj;jpy; mjpf FSf;Nfh]; (rHf;fiu) msit (i`g;gH-f;isrPkpah) my;yJ ,uj;jj;jpy; Fiwe;j FSf;Nfh]; (rHf;fiu) msit (i`g;NghfpisrPkpah) Vw;gLj;jyhk;. · Muha;rr ; p %yk; fz;lwpe;j msT tpfpjg;gb ,uj;jj;jpy; rHf;fiuia fl;Lg;ghl;by; itj;jpUf;fNtz;baJ kpfTk; Kf;fpakhFk;. cq;fs; fz;fs;> rpWePufq;fs;> ,uj;jf; Foha;fs; kw;Wk; gpw clYWg;Gfspy; rpijT (rpf;fy;) Vw;glhky; jLg;gjw;F ,J cjtKbAk; vd;gij Muha;rr ; p ep&gpj;Jf;fhl;bAs;sJ. ·cq;fs; kUj;Jtupd; topfhl;Ljypd;gb kUj;Jt Cl;lr;rj;JzT rpfpr;ir Nkw;nfhs;tjd; topahf-mjhtJ> xU jdpegH czTj;jpl;lk>; (4k; gf;fj;ijg; ghHf;fTk;) Njitahd clw;gapw;rp kw;Wk; kUe;Jfis itj;J rHf;fiu NehAk;> ,uj;jj;jpy; cs;s rHf;fiu msTk; fl;Lg;gLj;jg;gLk;. ·ePqf ; s; cz;Zk; czT> nkhj;j ntg;gf;$Wfs; (fNyhupfs;)> cq;fs; Ntiy> tho;fi ; f Kiw kw;Wk; cly; vil Kjypad cq;fs; ,uj;jj;jpy; rHf;fiu msTfis epHzapf;fpd;wd. khTr;rj;Jfs; mlq;fpa czTfs; ,uj;jj;jpy; rHf;fiu msit mjpfupf;ff;$Lk;. nfhOg;Gr;rj;J kw;Wk; Gujk; epiwe;j gz;lq;fis msTf;F mjpfkhf cz;lhYk;$l mJ cly; vilia ghjpf;Fk;. ·,uj;j mstpy; Vw;gLk; Vw;w ,wf;fq;fis ,d;Dk; ed;whfg; Gupe;Jnfhs;tjw;F cq;fs; czT kw;Wk; ,uj;jj;jpy; rHf;fiu msTfis md;whlk; gupNrhjpj;J> Fwpj;J itj;J ftdpj;J tuNtz;baJ mtrpakhFk;. ·(cq;fs; kUj;Jtuplk; fye;jhNyhrpj;j gpd;G) cq;fs; czTj;jpl;l KiwNahL NrHj;J ehs;NjhWk; clw;gapw;rp nra;Ak; jpl;lj;ijAk; Vw;gLj;jpf;nfhs;sTk;. ·cq;fSf;F Vw;w czTg; nghUl;fs; vd;ndd;d vd;gijAk; mtw;wpy; cs;s rj;Jf;fspd; tpfpjq;fisAk; ed;whf mwpe;Jnfhs;Sq;fs;. cq;fs; cztpay; ty;YeH ,jpy; cq;fSf;F cjTthH.

EQÜ RVô¬dÏm Utßm NûUdÏm Øû\Ls:

· gaWtif jhdpaq;fis Kisf;fl;b cz;lhy; rj;J mjpfupfF ; k;. ntt;NtW gaWtif jhdpaq;fis Kisf;fl;LtJ vd;gJ kpf ,dpa NtiyAkhFk;. · nfhQ;rk; jz;zi P ug; gad;gLj;jp fha;fwpfis ePuhtpapy; Ntfitf;fTk;. muprp my;yJ fha;fwpfis rikf;Fk;NghJ fQ;rp / Ntfitj;j jz;zi P u tbf;fNtz;lhk;. · kpfTk; mjpfg;gbahf gjg;gLj;jg;gl;l czT tiffis my;yJ nfhOg;G epiwe;j mjpf cg;G epiwe;j ~~Jupj|| czT tiffis Fiwj;Jf;nfhs;sTk; my;yJ jtpHf;fTk;. · xNuabahf mjpf czit cl;nfhs;shky;> xU rPuhd ,ilntspfspy; rpwpa mstpy;; rj;jhd czT tiffis cz;zg; gofNtz;Lk;.

¨û\V Ri½o Utßm Tô]eLs TÚLÜm:

· 6 Kjy; 8 lk;sHtiu jz;zHP / ghdq;fs; vd;gJ xU ehSf;F tof;fkhf gupe;Jiuf;fg;gLk; msthFk;. Rj;jkhd> rhjhuz jz;zHP rpwe;jjhFk;. ~fhgpd;| vd;w tp\g;nghUs; mlq;fpa fhgp> NjePH Nghd;w ghdq;fis mjpfkhfg; gUFtij jtpHf;fTk;.. · jtpHf;f Kbahj epiyapy>; cq;fs; kUj;Jtuplk; fye;jhNyhrpjj ; gpdN; g kJ ghdj;ij mUe;jNtz;Lk;.

EPpSXjûRl Tô§dÏm úYß £X AmNeLs:

·md;whlk; Fiwe;jJ 20 fpuhk; msT ehHr;rj;J clypy; NruNtz;Lk;. NjhYld; $ba KO gaW> jhdpa tiffs;> mtiu tiffs; kw;Wk; gr;irf; fha;fwpfs; ehHr;rj;J epiwe;jitfshFk;. ·gy ~Jupj| czT tiffs;> mjpf nfhOg;G> cg;G kw;Wk; / my;yJ rHf;fiu epiwe;jitaha; cs;sd. ,JNghd;w czT tiffis mbf;fb gad;gLj;Jtijf; Fiwj;Jf;nfhs;sTk; my;yJ jtpHf;fTk;. · cq;fSf;F mjpf ,uj;j mOj;jk; ,Uf;Fkhdhy;> cg;G gad;gLj;JtijAk;> tof;fkhd rpg;]f ; s; kw;Wk; CWfha;fs; Nghd;w cg;G NrHe;j czTg; nghUl;fisg; gad;gLj;JtijAk; Fiwj;Jf; nfhs;sTk;. ·gy itl;lkpd; rj;J kw;Wk; fdpkr;rj;J khj;jpiufs; kw;Wk; lhdpf;Ffs; cl;nfhs;tJ Fwpj;J cq;fs; kUj;Jtuplk; fye;J NgrTk;. xt;thik ,Ue;jhy; ,J fl;lhak; nra;aNtz;ba xd;whFk;. ·,uj;jj;jpy; nfhOg;G msit jtwhky; gupNrhjpj;Jg; ghHf;fTk;.

NodLûW úSôûVd LhÓlTÓjR ØVt£ úUtùLôsL! EeL[ôp Nô§dL Ø¥Ùm!!

79

G]Õ NodLûW úSôûVd LhÓlTÓjÕYRtÏ Sôu Guù]u] EiQXôm? ngaH : fNyhupfs; / xU ehisf;F :

,d;iwa Njjp : jw;Nghija vil:

gy;NtW Mjhuq;fisr; NrHe;j czTg; nghUl;fis xd;WNrHj;J xU ruptpfpj czitj; jahupf;fyhk;. cq;fs; tho;fi ; fKiwf;Nfw;wthW cq;fs; nrhe;j czTj;jpl;lk; mikj;Jf;nfhs;sg;gLjy; Ntz;Lk;. xt;nthU Ntis cztpYk; xt;nthU czTj;njhFg;gpd; gupkhwy; msit cq;fs; czTj;jpl;lk; Nahrid toq;Fk;. gy;NtW czTj; njhFg;Gfs; kw;Wk; xt;nthU czTj; njhFg;gpYk; toq;fg;glf;$ba gupkhwy; mstpd; vLj;Jf;fhl;Lfs; gpd;tUkhW! (,e;j kjpg;gL P fs; Njhuhakhdit vd;gij ftdj;jpy; nfhs;sTk;)

1 . Rô²VeLs/TVßLs/UôÜfNjÕs[ LônL±Ls (nfhOg;Ngh my;yJ vz;nzNah NrHf;fg;glhky;) (1 gupkhwy ;(serving) czT> 15 fpuhk; khTr;rj;J> 3 fpuhk; Gujk; kw;Wk; 80 fNyhupfis mspf;fpwJ) nuhl;b : 1 Jz;L nea;As;s rg;ghj;jp : 1-6|| mfyk; muprp NrhW : 1/3 Nfhg;ig NfhJik> Nrhsk;> Xl;]>; cUisf;fpoq;F:1/2 Nfhg;ig Nrhsg;nghup : 3 Nfhg;ig thiof;fha; / gl;lhzp : 1/2 Nfhg;ig mtpay; : 1/2 Nfhg;ig mty; : 1/2 Nfhg;ig rhk;ghH : 1/2 Nfhg;ig gaW/jhdpaq;fs; : 1/2 Nfhg;ig(120 fNyhup) rikj;j E}Ly;];/uit:1/2Nfhg;ig ,l;yp : 1 ehd; nuhl;b : ¼ 8|| X2|| muprp khT : 2 Nkirf;fuz;b NfhJik khT : 2½ Nkirf;fuz;b

2 . UôªNm Utßm UôªNj§tÏl T§Xô] EQÜLs -kpf nky; y paJ (1 gupkhwy; czT> 7 fpuhk; Gujk;> 0-1 fpuhk; nfhOg;G kw;Wk; 35 fNyhupfis toq;FfpwJ) Nfhopf;fwp> thd;Nfhopf;fwp (Njhyw;w nts;is khkprk;) : 1 mTd;]; ^dh jz;zU P ld;> Fiwe;j nfhOg;G ghy;fl;b : 1 mTd;]; jl;ilahd kPd; : 1 mTd;]; nte;j gUg;G* : ½ Nfhg;ig Kl;ilapd; nts;isf;fU : 2 ,uhy; : 1 mTd;]; *(Vwf;Fiwa 15 fpuhk; CHO (rHf;fiur; Fiwe;j nfhOg;G NjhG : 3 mTd;]; rj;Jk;) 120 fNyhupfisAk; toq;FfpwJ)

UôªNm Utßm UôªNj§tÏl T§Xô] Uôtß EQÜLsþùUpVÕ (1 gupkhwy; czT> 7 fpuhk; Gujk;> 3 fpuhk; nfhOg;Gr; rj;J ; 55 fNyhupfis mspf;fpwJ) Nfhop> thd;Nfhopf;fwp (Njhyw;w khkprk;) : 1 mTd;]; vz;nzapy; nghupj;j kPd:; 1mTd;]; nky;ypa nfhOg;Gs;s Ml;Lf;fwp> gd;wpf;fwp> khl;Lf;fwp : 1 mTd;]; fhl;Nl[; ghyhilf; fl;b : ¼ Nfhg;ig 3 fpuhk; my;yJ mjw;F Fiwe;j nfhOg;Gs;s ghyhilf;fl;b : 1 mTd;];

UôªNm Utßm UôªNj§tÏl T§Xô] Uôtß EQÜLsþªRUô] ùLôÝl×Pu (1 gupkhwy; czT> 7 fpuhk; Gujk;> 5 fpuhk; nfhOg;Gr; rj;J kw;Wk;; 75 fNyhupfis mspf;fpwJ) Kl;il : 1 upf;Nfhl;lh ghyhilf;fl;b : ¼ Nfhg;ig NjhG : 4 mTd;]; nlk;ng`; (Tempeh) (,e;NjhNdrpa Guj czT) : ¼ Nfhg;ig

tWj;j kPd; : 1 mTd;]; Ml;L khkprk; (tWj;j khHngYk;G) : 1 mTd;]; Nrhah ghy;

: 1 Nfhg;ig

80

UôªNm Utßm UôªNj§tÏl T§Xô] Uôtß EQÜLsþA§L ùLôÝl×Pu (1 gupkhwy; czT> 7 fpuhk; Gujk;> 8 fpuhk; nfhOg;Gr; rj;J kw;Wk; 100 fNyhupfis mspf;fpwJ) rhjhuz ghyhilf;fl;b : 1 mTd;]; epyf;fliy ntz;nza; : 1 mTd;]; (+ xU nfhOg;G gjpYzT) rhN][; : 1 mTd;];

Nfhop / thd;Nfhopf; fwp `hl; lhf; : 1 (10/ lb) 1 % gd;dHP : 1 mTd;];

3, LônL±Ls (ùLôÝl× úNodLlTPôRÕ) (1 gupkhwy; czT> 5 fpuhk; rHf;fiu khTr;rj;J> 2 fpuhk; Gujk; kw;Wk; 25 fNyhupfis mspf;fpwJ) gr;irf;fi P u> nte;jaf; fPiu : ½ Nfhg;ig Kl;ilf;Nfh];> fhypgpstH : ½ Nfhg;ig fj;jupf;fha; : ½ Nfhg;ig> jf;fhsp : ½ Nfhg;ig KUq;iff;fha;> ntz;ilf;fha; : ½ Nfhg;ig Nryl; (salat) : ½ Nfhg;ig

gr;ir mtiuf;fha; : ½ Nfhg;ig Riuf;fha; : ½ Nfhg;ig Flkpsfha; : ½ Nfhg;ig nts;is Ks;sq;fp> ngq;fðH fj;jupf;fha; : ½ Nfhg;ig

4, TZ YûLLs: (T¬Uô\p A[Ü UôßTÓm) (1 gupkhwy; czT> 15 fpuhk; rHf;fiu khTr;rj;J> 60 fNyhupfis mspff ; pwJ) thiog;gok; : ½ Nfhg;ig Mg;gps;> MuQ;R : 1 (rpwpaJ) Ngupf;fha; ngupaJ : ½ Nfhg;ig jHg+rzp : 1 Nfhg;ig khk;gok; : ½ Nfhg;ig nfha;ahg;gok; : ½ Nfhg;ig lg;ghtpy; milf;fg;gl;l gotif : ½ Nfhg;ig

5. Tôp Utßm Tôp ùTôÚhLs (1 gupkhwy; czT> 12 fpuhk; rHf;fiu khTr;rj;J> 8 fpuhk; Gujr; rj;J 1-5 fpuhk; nfhOg;Gr; rj;J> 90-150 fNyhupfis mspf;fpwJ) ntz;nza; vLf;fhj / ntz;nza; vLj;j / Fiwe;j nfhOg;Gs;s ghy; : 1 Nfhg;ig NkhH kw;Wk; japH (ntz;izaw;w my;yJ ntz;izAs;sit) : 1 mTd;]; 1% gd;dHP : 1 mTd;];

6. ùLôÝl×Ls Utßm GiùQnLs (1 gupkhwy; czT> 5 fpuhk; nfhOg;Gr;rj;J kw;Wk; 45 fNyhupfis mspf;fpwJ) rikay; vz;nza; : 1 Njf;fuz;b Ke;jpup> ghjhk; nfhl;ilfs; my;yJ gUg;Gfs; : 1 Nkirf;fuz;b

Njq;fha; JUty; : 2 Nkirf;fuz;b nfhOg;gw;w ntz;nza; : 1 Njf;fuz;b

*

nfhOg;G epuk;gpa ntz;iza; kw;Wk; nea; Nghd;wtw;wpw;Fg; gjpyhf nfhOg;G ,y;yhj Mypt; vz;nza; Nghd;w vz;nza;fisg; gad;gLj;jg; gofTk;.

*

tWj;j czT tiffis mbf;fb gad;gLj;Jtijj; jtpHf;fTk;.

*

vz;nza;fs;> cg;G kw;Wk; rHf;fiu gad;gLj;Jtijf; Fiwj;Jf;nfhs;sTk;.

mnkupf;f cztpay; rq;fk; kw;Wk; mnkupf;f ePupopT Neha; ghJfhg;G rq;fj;jhy; (1996) ,e;jpa-ghfp];jhdpa rikay; Kiw Fwpj;J jahupf;fg;gl;l czTj;jpl;lk; (1995) kw;Wk; ,dtop fl;LiufspypUe;J vLf;fg;gl;lJ. \py;]>; vk;. Xy;rd;> J.A. & \pfh MfpNahuhy; vOjp vk;. yP & /nggp[H fk;ngdp epWtdj;jhy; ntspaplg;gl;l khlHd; epa+l;up\d; ,d; n`y;j; & brPr]; (1994) XIIItJ gjpg;G.

81

G]Õ NodLûW úSôûVd LhÓlTÓjÕYRtÏ Sôu Guù]u] EiQXôm? Mrpa-,e; j pa rikay; Kiw Fwpj; j jfty; f Sk; > topfhl; b newpKiwfSk; (jq;fs; kUj;JtH kw;Wk; cztpay; ty;Yeupd; mwpTiug;gb gad;gLj;jTk;) (cq; f s; kUj; J tH kw; W k; cztpay; ty; Y eupd; mwpTiuf; N fw; g nray; g Lj; j Ntz; b a xU jdpegH czTj; jpl; l j; j pw; f hd khjpupg; gbtk; ) Nahfhrdk; / gapw;rp : kw;w xOq;FKiwg; gapw;rpfs; :

czT/ve; j tif

msT

fhy Neuk; : fhy Neuk; :

khT

G uj k ; (fpuhk;)

nfhOg; G fNyhupfs; (fpuhk;) (fpuhk;)

fhiy czT Kw;gfy; czT kjpa czT

gpw;gfy; czT ,uT czT

,uTr; rpw;Wz;b nkhj; j k; CHO = fhHNghi`l;Nul;> gms = fpuhk;fs; oz = mTd;]>; tsp = NjePH fuz;b> Tbsp = Nkirf;fuz;b ckd = Ntfitj;j 28-30 fpuhk; = 1 mTd;]>; 8 mTd;]; = 1 Nfhg;ig 3 Njf;fuz;b = 1 Nkirf;fuz;b> 2 Nkirf;fuz;b = 1 mTd;];

Padmini Balagopal, MS.BEd., RD.CDE Tamil translation done by Suguna Lakshmi Narayanan, MS.RD

82

English version Reviewed by Wahida Karmally, MS.RD.CDE Karmeen Kulkarni, MS.RD.CDE

MkZkkWkv K mbk QkZkv \ k ^ZklAPkQkm #kn g Bkk¥ #kAkZk? Xkk@PkmZk Bkkv@kA YkkKv bkoFkTkk (PkYkk@k Mkv A K@ PkQkk MkZkv K m#kmZkTkTkm Rv B k@v B k TkmFkv ^kkUk@^kkTkm YkklcPkm PkQkk YkkCkr R #kr T k)

MkZkkWkvKmbk ¢Uko@Pkk £TbZkn\kmTkTkk Ak@Okv QkkZk Gvå £TbZkn\kmTk ¢kck@Ykkg \kmSkv\k #kAr@k (BkkgM) YkkgQkm #klAPk §PUkTTk A@^kk YkkKv Hæ@m Gvå ¢kck@Ykkg \kmSkv\k bkkA@ ¢Tkv #k@m@Ykkg §PUkTTk QkPkk £TbZkn\kmTk ^kFFkvTkm bkYkPkn\kk Tk H]^kkZk Pkkv \kkvcmYkkg bkkA@Tkng Uk|YkkOk ^kSkm HkZk Gvå %Zkk@v \kkvcmYkkg bkkA@Tkng Uk|YkkOk ^kSkm HkZk PkvTkv ck¥Uk@ C\kk¥bkvYkm¢k Acv Gv ¢Tkv DkKm HkZk PkvTkv ck¥Ukkv C\kk¥bkvYkmZkk Acv Gvå @mbkFkr ÿk@k HkOk^kk Yk]vGv Av Ak]ÆUko^krA \kkvcmYkkg bkkA@Tkng Uk|YkkOk Hk]^k^kkQkm ¢kgBkä AmMTkmä @APk^kklcTkm¢kvä ¥PZkklR ©Uk@ QkPkm MkZkkWkvKmbkTkm YkkLm ¢bk@ ¢KAk^km #kAkZk Gvå ¢k YkkKv PkYkk@k MkvAK@Tkm TkH@ cvL] MkZkkWkvKmbk ¢Tkv \kkvcmYkkg bkkA@Tkng Uk|YkkOk MkZkvKm#kmZkTkTkm bk\kkcQkmä ¢kck@ (FkkvQkk UkkTkv)ä ^ZkkZkkYk PkQkk ¢kwakSkkvTkm Hæ@ @cv Gvå Bkkv@kATkkv Uk|Ak@ (bKkFkrä Fk@Wkm)ä KkvK\k Av\k@mä Uk|^kplûkä PkQkk #k@m@Tkng ^kHTk bk^kvr §Uk@ \kkvcmYkkgTkm bkkA@Tkkv ¢kSkk@ Gvå Ak@Tkkv ñkZkM}@v ^kk]kv Bkkv@kA Bkk^kkQkm \kkvcmYkkg bkkA@ ^kSkv Gvä ^kSkk@v Uk|YkkOkYkkg Uk|kKv mTk PkQkk Fk@WkmQkm UkOk ^kHTk ^kSkv Gvå \kkvcmYkkg QkPkk bkkA@Tkk Vv@Vk@kvTkv bkk@m @mPkv HkOk^kk YkkKv R@@kvH \kmSkv\kk Bkkv@kATkm PkvYkH \kkvcmYkkgTkk bkkA@Tkk Uk|YkkOkTkm RwlTkA TkkvSg k @kBk^km ¢PZkgPk Hæ@m Gvå MkvAK@Tkm bk\kkc Uk|YkkOkv R@@kvH ^ZkkZkkYk A@^kkv Hæ@m Gvå PkwZkk@ Bkkv@kATkk UkvAKv ¢Qk^kk MWWkk¢kvYkkg #kng #kng Gv Pkv HkOk^kk YkkKv PkvTkk §Uk@ \kCkkMv\kk \kvWk\kkv ^kkgFk^kkTkm Kv^k UkkM^km Hæ@m Gvå ¢k WkkWkPkYkkg MkZkvKm#kmZkTk Hæ@m YkRR A@m #kAv Gvå

Bkkv @ kA Zkkv C Zk @mPkv @kg S k^kkTkm @mPk: VOkCkk^kv\kk HnRk HnRk ALkv]Ykkg UkkvakA PkP^kkv ^kDkk@v Uk|YkkOkYkkg ckvZk Gvå #kkAkXkkÆ QkkvMk UkkOkmYkkg WkkV^kkTkkå WkkVv\kk #kkAXkkÆ PkQkk XkkPkYkkgQkm UkkOkm MkNm Tk TkkBk^knå @mVk¥Tk A@v\kk TkkbPkkä ^kSkk@v YkmLk^kk]kv Av ^kSkk@v Fk@Wkm^kk]m (Dkmä Pkv\k) ^kkTkCkm¢kv ¢kvGm Bkk^kkTkm ¢Qk^kk PkvTkkQkm Ro@ @cv^kkTkng QkkvMgn QkkvMgn lR^kbkYkkg bkYkZkbk@ 5-6 ^kBkPk Bkk^knåg

Fkkv B Bkn g UkkOkm ¢Tkv Uk| ^ kkcm ^kSkk@v \kv ^ kn g ? R@@kvH 6-8 C\kkbk bkkRn ¢Tkv FkkvBBkn UkkOkm Ukm^knåg UkkOkm bkkwQkm ^kSkk@v bkk 110 – < 126 mg/dl (Fasting plasma glucose) Impaired glucose tolerance (IGT) > 140 – < 200 mg/dl (2-hr 75g OGTT) Impaired fasting glucose (IFG)

Criteria for Diagnosis of Diabetes Random plasma glucose > 200 mg/dl* with symptoms (polyuria, polydypsia, and unexplained weight loss) Fasting plasma glucose > 126 mg/dl* 2-hr plasma glucose > 200 mg/dl* after 75g OGTT *Repeat to confirm on subsequent day

Treatment Goals for the ABCs of Diabetes††

A1C < 7 % Preprandial plasma glucose 90 – 130 mg/dl Peak postprandial plasma glucose < 180 mg/dl

Blood pressure (mmHg) Systolic Diastolic Hypertension definition >140 and/or >90 Treatment goal 50 Triglycerides < 150 † American Diabetes Association Clinical Practice

Recommendations, Diabetes Care 26 (Suppl.1): S33-S50, 2003. †† NDEP promotes control of the ABCs of diabetes and use of the term A1C for Hemoglobin A1c.

Diabetes Management Schedule At each regular diabetes visit: • • • • •

Measure weight and blood pressure. Inspect feet. Review self-monitoring glucose record. Review/adjust medications. Recommend regular use of aspirin for CVD prevention. • Review self-management skills, dietary needs, and physical activity. • Determine Medicare benefits eligibility for medical nutrition therapy and diabetes self-management education. • Counsel on smoking cessation and alcohol use.

Twice a year: • Obtain A1C in patients meeting treatment goals with stable glycemia (quarterly if not). • Refer for dental exam.

Annually: • Obtain fasting lipid profile (less often if normal). • Obtain serum creatinine and urinalysis for protein and microalbumin. • Refer for dilated eye exam. • Perform comprehensive foot exam. • Administer influenza vaccination.

Usually only once: • Administer pneumococcal vaccination.

To order NDEP materials for your practice, call 1-800-438-5383 or visit our web site at www.ndep.nih.gov The National Diabetes Education Program (NDEP) is a partnership of the National Institutes of Health, the Centers for Disease Control and Prevention, and over 200 partner organizations. NIH Publication No. NDEP-12, Revised February 2003

Indian Foods: AAPI's Guide To Nutrition, Health and Diabetes

Nutrition and Bone Health (Nutrition and Health)

Pennington Nutrition Series, Diabetes

American Diabetes Association Complete Guide to Diabetes

IGF and Nutrition in Health and Disease (Nutrition and Health)

Encyclopedia of Foods: A Guide to Healthy Nutrition

Encyclopedia of Foods. A Guide to Healthy Nutrition

Nutrition and Rheumatic Disease (Nutrition and Health)

Nutrition and Oral Medicine (Nutrition and Health)

Nutrition and health

Carotenoids: Nutrition and Health

Nutrition and Fish Health

Beer: Health and Nutrition

Health and Nutrition Secrets

Nutrition and Health

Nutrition and Diabetes: Pathophysiology and Management

Encyclopedia of Foods: A Guide to Healthy Nutrition

Nutrition and Health in Developing Countries (Nutrition and Health)

Functional Foods, Cardiovascular Disease And Diabetes

Nutrition in Kidney Disease (Nutrition and Health)

Smart Guide to Healing Foods

Handbook of Nutrition and Ophthalmology (Nutrition and Health) (Nutrition and Health)

Nutrition essentials: A guide for health managers

Handbook of Dairy Foods and Nutrition

Fatty Acids (Nutrition and Health)

Chocolate in health and nutrition

Beverages in Nutrition and Health

Preventive Nutrition: The Comprehensive Guide for Health Professionals 4th Edition (Nutrition and Health)

Preventive Nutrition: The Comprehensive Guide for Health Professionals (Nutrition and Health (Totowa, N.J.)) - 2 Sub edition

Preventive Nutrition: The Comprehensive Guide for Health Professionals (Nutrition and Health) - 3rd edition

Nutrition and Food Safety (Healthy Eating: A Guide to Nutrition)

Indian Foods: AAPI's Guide To Nutrition, Health and Diabetes

Nutrition and Bone Health (Nutrition and Health)

Pennington Nutrition Series, Diabetes

American Diabetes Association Complete Guide to Diabetes

IGF and Nutrition in Health and Disease (Nutrition and Health)

Encyclopedia of Foods: A Guide to Healthy Nutrition

Encyclopedia of Foods. A Guide to Healthy Nutrition

Nutrition and Rheumatic Disease (Nutrition and Health)

Nutrition and Oral Medicine (Nutrition and Health)

Nutrition and health

Carotenoids: Nutrition and Health

Nutrition and Fish Health

Beer: Health and Nutrition

Health and Nutrition Secrets

Nutrition and Health

Nutrition and Diabetes: Pathophysiology and Management

Encyclopedia of Foods: A Guide to Healthy Nutrition

Nutrition and Health in Developing Countries (Nutrition and Health)

Functional Foods, Cardiovascular Disease And Diabetes

Nutrition in Kidney Disease (Nutrition and Health)

Smart Guide to Healing Foods

Handbook of Nutrition and Ophthalmology (Nutrition and Health) (Nutrition and Health)

Nutrition essentials: A guide for health managers

Handbook of Dairy Foods and Nutrition

Fatty Acids (Nutrition and Health)

Chocolate in health and nutrition

Beverages in Nutrition and Health

Preventive Nutrition: The Comprehensive Guide for Health Professionals 4th Edition (Nutrition and Health)

Preventive Nutrition: The Comprehensive Guide for Health Professionals (Nutrition and Health (Totowa, N.J.)) - 2 Sub edition

Preventive Nutrition: The Comprehensive Guide for Health Professionals (Nutrition and Health) - 3rd edition

Nutrition and Food Safety (Healthy Eating: A Guide to Nutrition)

Recommend Documents