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    Diabetes Kya Hay-Urdu PDF

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    Muhammad Asad munir
    This document provides information about diabetes, including how it is managed and controlled. It defines diabetes as a disease where the body does not properly produce or use insulin. It describes the three parts to managing diabetes as healthy eating, physical activity, and medication if needed. It emphasizes controlling blood sugar through diet, exercise, and maintaining a healthy weight. The rest of the document provides details on eating a variety of foods from all the major food groups in appropriate portions.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Diabetes Kya Hay-Urdu PDF

    Uploaded by

    Muhammad Asad munir
    234 views12 pages
    This document provides information about diabetes, including how it is managed and controlled. It defines diabetes as a disease where the body does not properly produce or use insulin. It describes the three parts to managing diabetes as healthy eating, physical activity, and medication if needed. It emphasizes controlling blood sugar through diet, exercise, and maintaining a healthy weight. The rest of the document provides details on eating a variety of foods from all the major food groups in appropriate portions.

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    Diabetes kya hay-Urdu (iqbalkalmati.blogspot.com).pdf

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    This document provides information about diabetes, including how it is managed and controlled. It defines diabetes as a disease where the body does not properly produce or use insulin. It describes the three parts to managing diabetes as healthy eating, physical activity, and medication if needed. It emphasizes controlling blood sugar through diet, exercise, and maintaining a healthy weight. The rest of the document provides details on eating a variety of foods from all the major food groups in appropriate portions.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    234 views12 pages

    Diabetes Kya Hay-Urdu PDF

    Uploaded by

    Muhammad Asad munir
    This document provides information about diabetes, including how it is managed and controlled. It defines diabetes as a disease where the body does not properly produce or use insulin. It describes the three parts to managing diabetes as healthy eating, physical activity, and medication if needed. It emphasizes controlling blood sugar through diet, exercise, and maintaining a healthy weight. The rest of the document provides details on eating a variety of foods from all the major food groups in appropriate portions.

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    Diabetes

    Urdu

    These materials were developed by the Nutrition Education for New Americans project of the Department of Anthropology and Geog-
    raphy at Georgia State University, Atlanta, Georgia. Funded by the United States Department of Agriculture Food and Consumer
    Service for Food Stamp Program families. In accordance with Federal law and U.S. Department of Agriculture's policy, this institution
    is prohibited from discriminating on the basis of race, color, national origin, sex, age, religion, political beliefs or disability.
    For more information call (404) 651-2542.
    Diabetes

    What is diabetes? Diabetes is a disease in which the body does not


    produce or properly use insulin.
    Insulin is a hormone that changes sugar, starches and other food into energy
    needed for daily life.

    How is diabetes managed?


    The management of diabetes has three parts:
    The management of diabetes has three parts:
    ♦ Healthy Eating
    Healthy Eating
    ♦ Physical Activity
    Physical Activity
    ♦ Medication (if needed)
    Medication (if needed)

    How can I control my diabetes? You can help control your blood sugar (also called
    blood glucose) and diabetes when you eat healthy, get enough physical activity, and stay at a
    healthy weight.
    A healthy weight also helps you control your blood fats (cholesterol) and lower your blood
    pressure.
    Many people with diabetes also need to take medicine to help control their blood sugar.
    Eat Healthy

    Using the Food Guide Pyramid helps you eat a variety of healthy
    foods. Variety means eating foods from each of the food groups
    every day. When you eat different foods each day, you get the
    vitamins and minerals you need.

    Here is an example of getting a variety of foods each day.


    Day 1 Day 2
    Grains: tortilla brown rice
    Fruit: apple mango
    Vegetable: broccoli tomatoes
    Dairy: milk yogurt
    Protein: chicken beans
    Eat From all the Food Groups

    ♦ Buy whole grain breads and cereals. Some examples are


    whole grain breads, bran flakes, brown rice, whole-
    wheat pasta, bulgur and amaranth.

    ♦ Eat fewer fried and high-fat starches such as pastries,


    biscuits or muffins.
    ♦ Fresh fruit is the best choice. When
    buying canned fruit, look for the words,
    “canned in its own juice.”
    ♦ Buy smaller pieces of fruit, and drink fruit juices in small
    amounts.
    ♦ Eat raw and cooked vegetables with very little fat.
    ♦ Use mustard instead of mayonnaise on a sandwich.
    ♦ Use vegetable cooking oil spray instead of oil, shortening, butter or
    margarine, or lard when
    cooking.
    ♦ Cooking techniques that are good for you are: baking, broiling, boiling, stir-frying,
    roasting, steaming, stews and
    grilling. Avoid cooking foods
    in large amounts of oil.
    ♦ Choose lower fat cuts of meat
    such as: chicken, turkey. When
    buying pork, beef and ham, trim off the extra fat.
    ♦ Choose fat free (skim) or low-fat (1%) milk,
    or dairy foods.
    Grains, Beans and Starchy
    Vegetables

    What are starches or carbohydrates?


    Starches are breads, grains, cereal, pasta, beans or starchy
    vegetables. Eat some starches/carbohydrates at each meal.
    People might tell you not to eat many starches/carbohydrates,
    but that is no longer correct advice. Eating starches/
    carbohydrates is healthy for everyone, including people with diabetes.

    How many starches/carbohydrates do I need


    each day? 6–11 servings each day
    The number of servings you should eat each day depends on:
    ♦ The calories you need
    ♦ Your diabetes plan
    What do starches and carbohydrates do for my body? Starches give your body
    energy, B vitamins, minerals and fiber. Whole grains are healthier because they have more
    vitamins, minerals, and fiber. Fiber helps you have regular bowel movements. They also help you
    better control your blood sugar.
    Grains, Beans and Starchy Vegetables (continued)

    How much is one serving of starch/carbohydrate?


    ♦ 1 slice of bread
    ♦ 1 small potato, casaba or plantain
    ♦ ½ cup cooked cereal such as oatmeal or cream of wheat
    ♦ ¾ cup dry cereal such as corn flakes
    ♦ a cup of cooked rice
    ♦ 1 small tortilla, roti bread or enjira bread

    You may need to eat one, two or three starch/carbohydrate servings at a meal. If you need to eat
    more than one serving at a meal, choose different foods from this food group. For example:
    Breakfast: ¾ cup dry cereal and 1 slice of bread—2 servings
    Lunch: a cup of rice and ½ cup of cooked plantains—2 servings
    Dinner: ½ cup of pasta and one bread stick—2 servings
    Snack: 6 crackers—1 serving
    Total for the day: 7 servings. Notice that the carbohydrates are balanced at the meals. This can
    help you control your blood sugars.
    Vegetables

    Vegetables are healthy for everyone, including people with


    diabetes. Eat raw and cooked vegetables everyday. Vegetables
    give you vitamins, minerals, and fiber with very few calories. Look for vegetables that are bright in
    color. A few examples are: carrots, peppers, eggplant, broccoli, tomatoes, and spinach.
    You should have 3 to 5 servings every day.

    How much is a serving of vegetables?


    ♦ ½ cup cooked vegetables, like cooked green beans,
    eggplant, spinach and squash
    ♦ 1 cup raw vegetables, like a salad, carrot sticks or cut
    up cucumbers
    ♦ ½ cup vegetable juice, like tomato juice or carrot
    juice
    You might need to eat one, two or three vegetable servings at a meal. If you need to eat more than
    one serving at a meal, choose different types of vegetables or have two or three servings of one
    vegetable.
    Fruits

    Fruit is healthy for everyone, including people with diabetes. Fruit gives
    you energy, vitamins and minerals and fiber.

    How many servings of fruit do I need? 2 to 4 servings

    What is a serving of fruit?


    ♦ 1 small apple or pear (approximately the size of a woman’s
    fist)
    ♦ ½ cup of apple or orange juice
    ♦ ½ of a grapefruit
    ♦ 1 small banana or ½ of a large banana
    ♦ ½ cup of chopped fruit
    ♦ ¼ cup of raisins or dried fruit (approximately what would
    fit in the palm of your hand)
    You might need to eat one or two servings of fruit at a meal.

    How should I eat fruit?


    ♦ Eat fruits raw, or as juice with no sugar added.
    ♦ Buy smaller pieces of fruit.
    Milk and Yogurt Foods

    Fat-free and low-fat milk and yogurt are healthy for everyone,
    including people with diabetes. Milk and yogurt give you
    energy, protein, calcium, vitamin A, and other vitamins and
    minerals.
    Drink fat-free (skim or nonfat) or low-fat (1%) milk each day.
    Eat low-fat or fat-free yogurt. They have less total fat,
    saturated fat and cholesterol.

    How many servings do I need each day? 2 to 3 servings each day. Note: If you are
    pregnant or breastfeeding, eat four to five servings of milk and yogurt each day.

    How much is a serving of milk and yogurt?


    ♦ 1 cup fat-free plain yogurt (look for yogurts flavored with aspartame also)
    ♦ 1 cup skim or low-fat milk
    Note: Avoid yogurts that say, “fruit on the bottom”. They contain high amounts of added sugar.
    Meat, Poultry, Fish, Eggs
    and Nuts

    This food group contains meat (beef, pork,


    lamb), chicken, turkey, eggs, fish, nuts and
    tofu or soy products. Eat small amounts of
    some of these foods each day. All these foods
    provide our bodies with protein.
    Protein foods help your body build tissue and muscles. They also give your body vitamins and
    minerals.

    How many protein foods do I need each day? 2 to 3 servings


    How much is a serving of meat, poultry, fish, eggs
    and nuts?
    ♦ 2 to 3 ounces of cooked fish
    ♦ 2 to 3 ounces cooked chicken
    ♦ 3 to 4 ounces tofu (½ cup)
    ♦ 1 egg (equals one ounce of protein)
    ♦ 1 slice of cheese or one ounce of cheese (approximately
    the size of a D battery)
    ♦ 2 tablespoons of peanut butter (equals one ounce)
    Helpful Tips:
    ♦ The serving size you eat now may be too
    big.
    ♦ Take a look at a deck of cards. This size
    is equal to 2 to 3 ounces.
    ♦ Buy cuts of beef, pork, ham and lamb
    that have only a little fat on them. Trim
    off the extra fat.
    ♦ Eat chicken or turkey without the skin.
    ♦ Cook protein foods in low fat ways:
    broil, grill, stir-fry, roast, steam, boil or
    stew.
    ♦ Use only small amounts of oil when cooking meats, or using a cooking spray instead of
    oil.
    ♦ Have a meal without meat. Try beans or tofu as your protein source.
    Fats, Oils and Sweets

    Fats and oils include butter, margarine, lard and oils that we add to
    foods and use to cook foods. Some oils are canola, olive and
    vegetable. Fats are also found in meats, dairy products, snack foods
    and some sweets. To control your diabetes, it is best to eat foods with less fat and less saturated
    fat (fat we get from meat and animal products).
    Sweets are sugary foods that have calories but not very many vitamins and minerals. Some sweets
    are also high in fat—like cakes, pies, and cookies.
    Eating too many sugary and high fat foods makes it hard to control your blood sugar and weight. If you do
    eat fats and sweets, eat small portions.

    How much is a serving of fats, oils and sweets?


    ♦ 1 teaspoon oil
    ♦ 1 tablespoon regular salad dressing
    ♦ 2 teaspoons light mayonnaise
    ♦ 1 strip of bacon
    ♦ 1 cookie
    ♦ 1 plain doughnut
    ♦ 1 tablespoon syrup
    ♦ 10–15 chips
    Urdu

    These materials were developed by the Nutrition Education for New Americans project of the Department of Anthropology and Geog-
    raphy at Georgia State University, Atlanta, Georgia. Funded by the United States Department of Agriculture Food and Consumer
    Service for Food Stamp Program families. In accordance with Federal law and U.S. Department of Agriculture's policy, this institution
    is prohibited from discriminating on the basis of race, color, national origin, sex, age, religion, political beliefs or disability.

    For more information call (404) 651-2542.

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