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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This risk increases with a waist measurement of over 40 inches in men and over 35 inches in women # The table, Risks of Obesity-Associated Diseases by BMI and Waist Circumference, 3. Other Risk Factors# Besides being overweight or obese, there are additional risk factors to consider. Risk Factors Z&6%#(+))8#21,''41,#F%32,1-,/'&)/J7#%&6%#\D\E;%)+,'-,1)+#Fl(.8l#;%)+,'-,1)+J##+)0# ZD\E;%)+,'-,1)+# Fl6))8l# ;%)+,'-,1)+J7# %&6%# -1&6+3;,1&8,'7# %&6%# (+))8# 6+4;)',7# F'46.1J#9.5&+3#%&'-)13#)9#21,5.-41,#%,.1-#8&',.',7#2%3'&;.+#&/.;-&:&-3#./8#;&6.1,--,# '5)*&/6<# 4. Assessment# For people who are considered obese (BMI greater than or equal to 30) or those who are !!# overweight (BMI of 25 to 29.9) and have two or more risk factors, the guidelines recommend weight loss. Even a small weight loss (just 10 percent of your current weight) will help to lower your risk of developing diseases associated with obesity. Patients who are overweight, but do not have a high waist measurement, and have less than 2 risk factors may need to prevent further weight gain rather than lose weight.## Talk to your doctor to see if you are at an increased risk and if you should lose weight. Your doctor will evaluate your BMI, waist measurement, and other risk factor for heart disease. People who are overweight or obese have a greater chance of developing high blood pressure, high blood cholesterol or other lipid disorders, type 2 diabetes, heart disease, stroke, and certain cancers. 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ÈÚáÛMÑÚ ÈÚß~¡}ÚÁÚ AÔÛÁÚ ®Ú¥Û¢Ú%VÚ×Úß - ~ÞÁÚ OÚtÈæß Oæู«Ú¥Úß (JM¥Úß ®ÛÄß N 7 VÛÃM ®æãÃÞnÞ«é,(protein) 0-1 VÛÃM Oæà¶ß¹ (fat) ÈÚß}Úß¡ 35 OÛÀÄÂVÚ×Úß (calories) OæàÞØ, lP% (^ÚÈÚß%ÉÄÇ¥Ú ¸×ÚÈÚáÛMÑÚ) N 1 L«éÓ lßÀ«Û ÉßÞ«Úß (¬Þ«ÚÆÇ), ^Ú®Ú°mæ ÉßÞ«Úß N 1 L«éÓ OÚtÈæß Oæู«Ú ·æÞÑé N 1 L«éÓ ÈÚáÛmæo¾Úß ¸Ø¾Úß ºÛVÚ ÈÚáÛ}Úà N 2 }æàVÚ ·æÞ×æ *N 1/2 @×Ú}æ¾Úß ¶loÄß ÒVÚt N 1 L«éÓ * (@M¥Ûdß 15 VÛÃM OÛ·æà%ÞÔæçsæÃÞmé, 120 OÛÀÄ J¥ÚWÑÚß}Ú¡¥æ) mæàÞ®Úâ´ (ÑæàÞ¾Úß ·æÞÑéNOÚtÈæß Oæู«Ú¥Úß) N 3 L«éÓ OÚtÈæß Oæู«Ú¥Úß (JM¥Úß ®ÛÄß N 7 VÛÃM ®æãÃÞnÞ«é(protein), 3 VÛÃM Oæà¶ß¹ (fat) ÈÚß}Úß¡ 55 OÛÀÄÂVÚ×Úß (calories)) OæàÞØ, lP% (^ÚÈÚß%ÉÄÇ¥Ú OÚ®Úâý° 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 Oæู«Ú¥Úß (JM¥Úß ®ÛÄß N 7 VÛÃM ®æãÃÞnÞ«é (protein),5 VÛÃM Oæà¶ß¹ (fat) ÈÚß}Úß¡ 75 OÛÀÄÂÞVÚ×Úß (calories)) ÈÚáÛmæo N 1 L«éÓ OÚÚÂ¥ ÉßÞ«Úß N 1 L«éÓ OÚßÁÚß (·é ÁæàÞÑéo, VèÃMsé) N 1 L«éÓ ÁÚOæàÞmÛ ·æÞÑé N 1/4 @×Ú}æ ¶loÄß mæM®æ N1/4 @×Ú}æ¾Úß ¶loÄß N ÑæàÞ¾ÚáÛ ÔÛÄß N 1@×Ú}æ¾Úß ¶loÄß mæàޱڳⴠN 4 L«éÓ 2 }ÚßM¶ Oæู«Ú¥Úß (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. }ÚÁÚOÛÂVÚ×Úß (OæึÄÇ¥Úߧ) (JM¥Úß ®ÛÄß N 2 VÛÃM ®æãÃÞnÞ«é (protein), 5 VÛÃM OÛ·æà%ÞÔæçsæÃÞmé (CHO) ÈÚß}Úß¡ 25 OÛÀÄÂVÚ×Úß (calories) ÔÚÒÁÚß }ÚÁÚOÛ N ÈæßM}ÚÀ¥Ú ÑæàÞ®Úâý° N 1/2 @×Ú}æ¾Úß ¶loÄß #N ÔæÑÚ ÔÚßÁÚßØOÛ¿ß N 1/2 @×Ú}æ¾Úß ¶loÄß OæàÞÑÚßVÚsæu, OÛƱڴ´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 }ÚÁÚOÛ ÑÚÅÛsé N 1 @×Ú}æ¾Úß ¶loÄß 4. ÔÚyß|VÚ×Úß (ÉÉ¨Ú @×Ú}ÚVÚ×ÚÆÇ) (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~¡}ÚÁÚ 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 (OæูÄÇ¥Ú/ÑÚÊÄ°Oæู«Ú/®Úã~%Oæู«Ú) N @×Ú}æ¾Úß ¶mæoÄß ÈÚßfgVæ ÈÚß}Úß¡ ÈæàÑÚÁÚß N 1 @×Ú}æ¾Úß ¶loÄß 1% ®Ú¬ÞÁéN 1 @×Ú}æ¾Úß ¶loÄß 6. Gzæ| ÈÚß~¡}ÚÁÚ Oæู«Ú ®Ú¥Û¢Ú%VÚ×Úß (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 (ÔæÁ榥Úߧ) N 2 mæÞ¶Åé ^ÚÈÚß^Ú ¸ÞdVÚ×Úß N 1 mæÞ¶Åé ^ÚÈÚß^Ú N ÈÚáÛd%«é / ÈÚ«ÚÑÚ°~ }Ú߮ڰ N 1 mæÞ¶Åé ^ÚÈÚß^Ú • ÑÛ¨Ú´ÀÈÛ¥ÚÎÚßo @«éÑÛÀ^ÚßÁæÞmæsé Oæู«Ú Gzæ| (AÆÈé Gzæ| }ÚÁÚÔÚ¥Úߧ) ¶ØÒ N ÑÛÀ^ÚßÁæÞmæsé Oæู«Ú (}Ú߮ڰ, ·æzæ|¾ÚßM}ÚÔÚÈÚâ´) ¶ØOæ OÚtÈæß ÈÚáÛt. OÚÂ¥Ú ~Mt¾Úß«Úß- AVÛVÚ ~«Úß-ÈÚâ´¥Ú«Úß- }Ú¯°Ò. • Gzæ|, D®Úâý°, ÈÚß}Úß¡ ÑÚOÚQÁæ¾Úß«Úß- A¥ÚÎÚßo 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- ÈÚߨÚßÈæßÞÔÚ (sÚ¾ÚáÛ¸ÞnÑé) SÛ¾ÚßÅæ¾Úß«Úß- ÔÚ}æàÞn¾ÚßÆÇsÚÄß «Û«æÞ«Úß ~«Ú-·æÞOÚß? ¦«Ú®ÚÃ~ AÔÛÁÚ¥Ú ¶×ÚOæ¾Úß ¾æàÞd«æ¾Úß ®Úno¾Úß ÈÚáÛ¥Ú ¾æàÞVÚ/ ÈÛÀ¾ÚáÛÈÚß N ÑÚÈÚß¾Úß N B¬-}ÚÁÚ ¥æç¬OÚ OÛ¾Úß%OÚÃÈÚßVÚ×Úß N ÑÚÈÚß¾Úß N El/AÔÛÁÚ AÔÛÁÚ/ OÛ·æà%ÞÔæçsæÃÞmé ®æãÃÞnÞ«é Oæà¶ß¹ OÛÀÄÂVÚ×Úß VÚßM®Úâ´ @×Ú}æ (CHO) (protein) (fat) (calories) ±ÚÄÔÛÁÚ ÈÚߨڴÀ·æ×ÚW«Ú ±ÚÄÔÛÁÚ ÈÚߨÛÀÔÚ-¥Ú El ÑÚMeæ¾Úß D®ÚÔÛÁÚ ÁÛ~þÚß El ÁÛ~þÚß D®ÚÔÛÁÚ GÅÛÇ ÑæÞ @×Ú}æVÚ×Úß N 8 L«éÓ = @×Ú}æ¾Úß ¶loÄß ; 3 nÞ ^ÚÈÚß^æ = 1 mæÞ¶Åé ^ÚÈÚß^Ú ; 2 mæÞ¶Åé ^ÚÈÚß^ Ú = 1 L«éÓ }æàOÚ N 28-30 VÛÃM = 1 L«éÓ BY Padmini Balagopal, MS, B.Ed, RD, CDE Reviewed by Wahida Karmally, MS, RD, CDE Translated By : Karmeen Kulkarni, MS,RD,CDE H.N. Nagaraja and D. S. 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DµR¶¸R¶V ˳Ü[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 ˳Ü[ÇÁ-©«sª«sVV LSú¼½ xmnsÌÁ-¥¦¦¦-LRiª«sVV ®ªsVV»R½òª«sVV 1 K©«sV=-- = 30 úgSª«sVV-ÌÁV, 1 NRPxxxmsoö = 8 K©«sV=-ÌÁV, 1 ¿ÁLi¿y i= 3 ¿ÁLi¿y-ÌÁV, 2 ¿ÁLi¿yÌÁV i= INRPä K©«sV=, INRPä ¿ÁLi¿y i= 15 -sVÖdýÁ ÖdÁÈÁLýRiV INRP ¿y¸º¶V ¿ÁLi¿y i= 5 -sVÖdýÁ ÖdÁÈÁLýRiV Padmini Balgopal, MS.B.Ed., RD.CDE English version Reviewed by Telugu Translation by : Wahida Karmally, MS.RD.CDE A. Narasimha Reddy, MD, FACG, FACP Karemeen Kulkarni, MS.RD.CDE 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;yJ ,d;Rypd; Kiwahf gad;gLj;jg;glhkypUf;Fk;NghJ cz;lhFk; xU epiyahFk;. ePq;fs; cl;nfhs;Sk; cztpypUe;J cilj;njLf;fg;gl;l rHf;fiuahd FSf;NfhrpypUe;J cq;fs; cly; rf;jp ngWtjw;F ,d;Rypd; 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;r;rp %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;r;rp 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;. ·ePq;fs; cz;Zk; czT> nkhj;j ntg;gf;$Wfs; (fNyhupfs;)> cq;fs; Ntiy> tho;f;if Kiw kw;Wk; cly; vil Kjypad cq;fs; ,uj;jj;jpy; rHf;fiu msTfis epHzapf;fpd;wd. khTr;rj;Jfs; mlq;fpa czTfs; ,uj;jj;jpy; rHf;fiu msit mjpfupf;ff;$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 mjpfupf;Fk;. ntt;NtW gaWtif jhdpaq;fis Kisf;fl;LtJ vd;gJ kpf ,dpa NtiyAkhFk;. · nfhQ;rk; jz;zPiug; gad;gLj;jp fha;fwpfis ePuhtpapy; Ntfitf;fTk;. muprp my;yJ fha;fwpfis rikf;Fk;NghJ fQ;rp / Ntfitj;j jz;zPiu 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;zPH / ghdq;fs; vd;gJ xU ehSf;F tof;fkhf gupe;Jiuf;fg;gLk; msthFk;. Rj;jkhd> rhjhuz jz;zPH 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;jhNyhrpj;j gpd;Ng 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; $ba KO gaW> jhdpa tiffs;> mtiu tiffs; kw;Wk; gr;irf; fha;fwpfs; ehHr;rj;J epiwe;jitfshFk;. ·gy ~Jupj| czT tiffs;> mjpf nfhOg;G> cg;G kw;Wk; / my;yJ rHf;fiu epiwe;jitaha; cs;sd. ,JNghd;w czT tiffis mbf;fb gad;gLj;Jtijf; Fiwj;Jf;nfhs;sTk; my;yJ jtpHf;fTk;. · cq;fSf;F mjpf ,uj;j mOj;jk; ,Uf;Fkhdhy;> cg;G gad;gLj;JtijAk;> tof;fkhd rpg;];fs; kw;Wk; CWfha;fs; Nghd;w cg;G NrHe;j czTg; nghUl;fisg; gad;gLj;JtijAk; Fiwj;Jf; nfhs;sTk;. ·gy itl;lkpd; rj;J kw;Wk; fdpkr;rj;J khj;jpiufs; kw;Wk; lhdpf;Ffs; cl;nfhs;tJ Fwpj;J cq;fs; kUj;Jtuplk; fye;J NgrTk;. xt;thik ,Ue;jhy; ,J fl;lhak; nra;aNtz;ba xd;whFk;. ·,uj;jj;jpy; nfhOg;G msit jtwhky; gupNrhjpj;Jg; ghHf;fTk;. NodLûW úSôûVd LhÓlTÓjR ØVt£ úUtùLôsL! EeL[ôp Nô§dL Ø¥Ùm!! 79 G]Õ NodLûW úSôûVd LhÓlTÓjÕYRtÏ Sôu Guù]u] EiQXôm? ngaH : ,d;iwa Njjp : fNyhupfs; / xU ehisf;F : jw;Nghija vil: gy;NtW Mjhuq;fisr; NrHe;j czTg; nghUl;fis xd;WNrHj;J xU ruptpfpj czitj; jahupf;fyhk;. cq;fs; tho;f;ifKiwf;Nfw;wthW cq;fs; nrhe;j czTj;jpl;lk; mikj;Jf;nfhs;sg;gLjy; Ntz;Lk;. xt;nthU Ntis cztpYk; xt;nthU czTj;njhFg;gpd; gupkhwy; msit cq;fs; czTj;jpl;lk; Nahrid toq;Fk;. gy;NtW czTj; njhFg;Gfs; kw;Wk; xt;nthU czTj; njhFg;gpYk; toq;fg;glf;$ba gupkhwy; mstpd; vLj;Jf;fhl;Lfs; gpd;tUkhW! (,e;j kjpg;gPLfs; 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;ypaJ (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;zPUld;> 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 tWj;j kPd; : 1 mTd;]; upf;Nfhl;lh Ml;L khkprk; (tWj;j ghyhilf;fl;b : ¼ Nfhg;ig khHngYk;G) : 1 mTd;]; NjhG : 4 mTd;]; nlk;ng`; (Tempeh) (,e;NjhNdrpa Nrhah ghy; : 1 Nfhg;ig Guj czT) : ¼ 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;]; Nfhop / thd;Nfhopf; epyf;fliy ntz;nza; : 1 mTd;]; fwp `hl; lhf; : 1 (10/ lb) (+ xU nfhOg;G gjpYzT) 1 % gd;dPH : 1 mTd;]; rhN][; : 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;fPiu> nte;jaf; fPiu : ½ Nfhg;ig gr;ir mtiuf;fha; : ½ Nfhg;ig Kl;ilf;Nfh];> fhypgpstH : ½ Nfhg;ig Riuf;fha; : ½ Nfhg;ig fj;jupf;fha; : ½ Nfhg;ig> Flkpsfha; : ½ Nfhg;ig jf;fhsp : ½ Nfhg;ig nts;is Ks;sq;fp> ngq;fðH KUq;iff;fha;> fj;jupf;fha; : ½ Nfhg;ig ntz;ilf;fha; : ½ Nfhg;ig Nryl; (salat) : ½ Nfhg;ig 4, TZ YûLLs: (T¬Uô\p A[Ü UôßTÓm) (1 gupkhwy; czT> 15 fpuhk; rHf;fiu khTr;rj;J> 60 fNyhupfis mspf;fpwJ) 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;dPH : 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 Njq;fha; JUty; : 2 Nkirf;fuz;b Ke;jpup> ghjhk; nfhl;ilfs; my;yJ nfhOg;gw;w ntz;nza; : 1 Njf;fuz;b gUg;Gfs; : 1 Nkirf;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;jpa rikay; Kiw Fwpj;j jfty;fSk;> topfhl;b newpKiwfSk; (jq;fs; kUj;JtH kw;Wk; cztpay; ty;Yeupd; mwpTiug;gb gad;gLj;jTk;) (cq;fs; kUj;JtH kw;Wk; cztpay; ty;Yeupd; mwpTiuf;Nfw;g nray;gLj;j Ntz;ba xU jdpegH czTj; jpl;lj;jpw;fhd khjpupg; gbtk;) Nahfhrdk; / gapw;rp : fhy Neuk; : kw;w xOq;FKiwg; gapw;rpfs; : fhy Neuk; : czT/ve;j tif msT khT Gujk; nfhOg;G fNyhupfs; (fpuhk;) (fpuhk;) (fpuhk;) fhiy czT Kw;gfy; czT kjpa czT gpw;gfy; czT ,uT czT ,uTr; rpw;Wz;b nkhj;jk; 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 English version Reviewed by Tamil translation done by Wahida Karmally, MS.RD.CDE Suguna Lakshmi Narayanan, MS.RD Karmeen Kulkarni, MS.RD.CDE 82 MkZkkWkvKmbk QkZkv\k ^ZklAPkQkm #kng Bkk¥ #kAkZk? Xkk@PkmZk Bkkv@kA YkkKv bkoFkTkk (PkYkk@k MkvAK@ PkQkk MkZkvKm#kmZkTkTkm RvBk@vBk TkmFkv ^kkUk@^kkTkm YkklcPkm PkQkk YkkCkrR#krTk) 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|kvKmTk 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 TkkvgSk @kBk^km ¢PZkgPk Hæ@m Gvå MkvAK@Tkm bk\kkc Uk|YkkOkv R@@kvH ^ZkkZkkYk A@^kkv Hæ@m Gvå PkwZkk@ Bkkv@kATkk UkvAvK ¢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 ZkkvCZk @mPkv @kgSk^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 QkkvMng QkkvMng lR^kbkYkkg bkYkZkbk@ 5-6 ^kBkPk Bkk^kngå FkkvBBkng UkkOkm ¢Tkv Uk|^kkcm ^kSkk@v \kv^kng ? R@@kvH 6-8 C\kkbk bkkRn ¢Tkv FkkvBBkn UkkOkm Ukm^kngå UkkOkm bkkwQkm ^kSkk@v bkk TkkbPkkv WkUkkv@v TkkbPkkv bkkgHv TkkbPkkv KkvK\k Padmini28-30 Balagopal, Ck|kYk [ MS.1 ¢kwgbk; B.Ed., 8 ¢kwgbk RD.CDE [ 1 AUkä 3 FkYkFkm [ 1 FkYkFkkv; 2 FkYkFkk [ 1 ¢kwgbk Gujarati Translated by Rita (Shah) Batheja, MS.RD.CD.N. Wahida Karmally, MS.RD.CDE Bharat Shah, MD. Karmeen Kulkarni, MS.RD.CDE English version Reviewed by 86 Clinical Preventive Services for Normal-Risk Adults Screening Blood Pressure, Height and Weight: Periodically, 18 years and older. Cholesterol: Men, Every 5 years (and more frequently if at risk or abnormal), 35 years and older Women, Every 5 years (and more frequently if at risk or abnormal), 45 years and older. Diabetes: Periodically, adults with hypertension or hyperlipidemia. Pap Smear: Women, Every 1 to 3 Years, 18-65 years. Mammography: Every 1 to 2 Years, 40 years and older. Colorectal cancer: Periodically, 50 years and older with Stool Guiac &/or sigmoidoscopy or colonoscopy. Osteoporosis: Women, routinely, > 65 years or > 60 years at increased risk for fractures. Alcohol Use: Periodically, 18 years and older. Vision, Hearing: Periodically, 65 years and older. PSA Screening: In Men Periodically Immunization Tetanus-Diphtheria (Td): Every 10 Years, 18 years and older. Varicella (VZV): Susceptible only Two doses, 18 years and older. Measles, Mumps, Rubella (MMR): Women of childbearing age-One dose, 18-50 years. Pneumococcal: One dose, 65 years and older. Influenza: Yearly, 50 years and older. Chemoprevention Discuss aspirin to prevent cardiovascular events: Men, Periodically, 40 years and older. Women, Periodically, 50 years and older. Discuss breast cancer chemoprevention with women at high risk. Counseling Calcium Intake: Women, Periodically, 18 years and older. Folic Acid: Women of childbearing age, 18-50 years. Tobacco cessation, drug and alcohol use, STDs and HIV, nutrition, physical activity, sun exposure, oral health, injury prevention, and poly-pharmacy: Periodically, ≥18 years. Upper age limits should be individualized for each patient. Weight Normal body mass index (weight (kg)/height (sq. meters) for Indian Americans is <23 Waist circumference <90 cm or 36 inches (men); < 80 cm or 32 inches (women) ! ! "#$!"%&'&($)*(!)($*!"%+,$),&---! 87 Diabetes Numbers At-a-Glance† (For Nonpregnant Adults) Criteria for Diagnosis of Pre-diabetes Impaired fasting glucose (IFG) > 110 – < 126 mg/dl (Fasting plasma glucose) Impaired glucose tolerance (IGT) > 140 – < 200 mg/dl (2-hr 75g OGTT) 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 <130 and <80 Cholesterol – Lipid Profile (mg/dl) LDL Cholesterol < 100 HDL Cholesterol Men > 40 Women >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