diet.pmd

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1 BtcmKyw Blm-cw, hymbmaw Ipf-\S saun- {SÃv tlmkv]n- B v Ub-_- nkv sib sk thƒuv Ub-_- nkv ^ut -js klm-b-tøm-ssbpw ]Ø-\w-Xn, Be- pg Pn m ] m-b-øpifpss kl-i-c-w-tøm-ssbpw \S- m- p ] -Xn- p-th n {]kn- o-i-cn- p- Xv

2 BtcmKyw Hcp amxrim Blm-c-{Iaw ico-c-øn\v tcmk-sam- p-an- mø Hc-hÿ am{x-a BtcmKyw. Hcp hy n-bpss imco-cn-ihpw am\-kn-ihpw kmaq-ln-i-hp-amb kpÿn-xn-bmwv ]q Æ Btcm-Kyw. Fßs\ BtcmKyw \ne-\n Ømw t]mj-i-߃ kao-ir-xm-lmcw ioen- pi \ntxy-\- hymbmaw snøpi am\-kn-i-kw-l jw Hgn-hm- pi Zp»o-e-߃ Hgn-hm- pi ip`m-]vxn-hn-izmkw \ne-\n ØpI kao-ir-xm-lmcw hf bv pw imco-cni {]h Ø-\-߃ pw Bh-iy-amb F m t]mj-i-ßfpw IrXy-amb Af-hn AS-ßn-bn- p ` -W-amWv kao-ir-xm-lm-cw. \ΩpsS Blm-c-Ønse t]mj-i-l-s-i-߃ GsXm-s -bm-sw v \n߃ -dn-bmtam? t{kmx-p-iƒ sa\p {]`m-x-`- Ww CÕen ]p v N møn A w tzmi kmºm ISe Dcp-f-In-gßv Idn ap - dn NSvWn ]m - 1 I v ]m - 1 I v ]m - 1 I v ]m - 1 I v ]m - 1 I v 11 awn GØ- gw 1 t]cbv 1 ]mf-b tim-s amß 1 tdm_ã ]gw 1 ]gw 1 D -bqwv tnmdv, kmºm shpn. ssdkv tnmdv tnmdv tnmdv Noc-tØm-c kmeuv apcn-ß-bn-e-bpss _o -dq v kmeuv a yw txmc, tamcv txmc, Noc-tØm-c ap a yw ckw, tamcv A Pw amwkyw simgp v [m\y-߃, ]b-dp-h w, ] -km-c, ]g-h w, Ing-ßph w ap, a yw, amwkw, ]b-dp-h -߃, \Svkv, ]m, Nokv. FÆ, s\øv, amwkw, \Svkv, ]m, ]mep-ev]- -߃ \mep-awn Ah GØ gw simgp- ]gw, \\- Xv ]pgp-ßn-bxv D p-amhv Poh-I-߃ ] - -dn-iƒ, Ce-h -߃, Icƒ, ]g-h -߃, apf- n ]b-dp-h -߃ [mxp-e-h-w-߃ ] - -dn-iƒ, ]b-dp-h -߃, Ce-h -߃, ]g-h -߃ \mcp-iƒ Xhn-tSm-Sp-Iq-Snb [m\y-߃, txmtsm-sp-iq-snb ]b-dp-h - ߃, Ce-h -߃, ]g-h -߃. AØmgw D p-amhv I n N møn tnmdv, ]cn p tnmdv ]okvidn ]b txmc IS-e- dn Idn, ] mb hmg- qºv + txmc ]b txmc Pew

3 Fßs\ Btcm-Ky-I-c-ambn Pohn mw? ho n-en-cn- p-tºmƒ... Hcp t\cw-t]mepw Blmcw Hgn-hm- m-xn-cn- p-i, {]txy-in v {]`m-x-`- -Ww. IrXy-k-a-b-ß-fn Blmcw Ign- p-i. Sn.-hn. ImWp-tºmgpw shdp-sxbn-cn- p-tºmgpw kv\mivkv Ign- p- Xv Hgn-hm- p-i. ]g-h -ß-fn GsX- nepw H v Ft mgpw ho n Icp-Xp-I. hni- ptºmƒ Ah-bn-sem v D]-tbm-Kn- mw. Znh-khpw Ac-a-Wn- q HmSn- -fn- p-i. Bh-iy-Øn\v sh w IpSn- pi. kviqfn-em-bn-cn- p-tºmƒ... Ft mgpw Du -kz-e-cm-bn-cn- p-i. mn ]Tn- n- p- -Xv ]q Æ-ambpw {i n-bv p-i. Aßs\ A\m-hiy ss j-\p-iƒ Hgn-hm- p-hm\pw t]sn-iq-smsx ]co- sb A`n-ap-Jo-I-cn- p-hm\pw km[n- pw. Ign-bp- Xpw ho n \n pw ` Ww sim p-t]m-hp-ibpw AXp apgp-h- \mbn Ign- p-ibpw snøp-i. t_- -dn-i-fn \n pw tlm -ep-i-fn \n pw A\m-tcm-Ky-I-chpw simgp- p-iq-sn-b-xp-amb ` Ww Ign- m-xn-cn- p-i. {Un, Imbn-I-a- -c-߃ F n-h-bn ]s -Sp- p-i. Nne ImbnI {]h Ø\ßfpw sne-hm-ip Du hpw Imbn-I-{]-h Ø\w Ac-a-Wn- q sim v sne-hm-ip Du w (I-tem-dn-bn ) \SØw (4 km/hour) 80 thk-øn-ep \SØw 160 ssk nƒ khmcn (15 km/hour) 180 Hm w (6 km/hour) 175 \o 215 ts_nƒ ss okv Ifn 122 Um kv 185 ]qt m- -Ønse ]Wn-Iƒ 150 CkvXn-cn-bn-S 75 ipno-i-cww/]p -cn-b ]mniw snbvx ` -W-km-[-\-ß-fnse Itemdn ` Ww Afhv Itemdn 1. N møn (25 {Kmw B ) 1 FÆw CÕen (25 {Kmw amhv) 1 FÆw tnmdv (25 {Kmw Acn) Ac I v {_u {_Uv (25 {Kmw) 1 ss kv \yqun kv (100 {Kmw) 1 ]m v ktamk 1 FÆw _ K 1 FÆw Dcp-f- n-gßv Nn]vkv 100 {Kmw _ ^n 1 ]okv l h 1 ]okv Kpem_v Pmw 1 ]okv Pnte_n 1 ]okv ssakq ]m v 1 ]okv ck-kpf 1 ]okv eup 40 {Kmw Pmw 1 ts_nƒ kv]q tlm enivkv 2 ts_nƒ kv]q t_m hn 3 ts_nƒ kv]q Nmb (]- -km-c-bn- m-sx) 1 I v Im n (]- -km-c-bn- m-sx) 1 I v s]m t m Nn]vkv 100 {Kmw ] Sw (Im- n-b-xv) 1 FÆw {Kmw ]g-ß-fnse Du Øns A-fhv Itemdn 1. s\ n B nƒ hmg- gw Cu - gw ap n-cnß t]cbv N - gw aqkw_n 43 Itemdn 9. amºgw XÆn-a-Ø Hmabv ]gp-øxv ssix DW- -ap- ncn kt m X mfn ^mj {^q v

4 \nßfpss ico-c-`mcw \nb-{ -W-Øn-emtWm? \nß-fpss ico-c-`mcw \nb-{ -W-Øn-emtWm F p a\-n-em- m-\p Hcp D]m-[n-bmWv BMI AYhm t_mun amkv C U-Ivkv. CXv {]mb-tøbpw B Ip ntbm s] Ip- ntbm F -Xn-t\bpw B{i-bn p hyxym-k-s -Spw. \nß-fpss BMI IW- m- p- -Xn-eqsS \n߃ v Aan-X-`m-c-apt m C tbm F p a\-n-em- mw. BMI IW m p- -sx-ßs\ F p t\m mw. BMI = DZm-l-cWw : \n߃ v F{X-hsc BMI BImw? Cu ] ni t\m pi {]mbw Intem-{Km-an-ep ico-c-`mcw (ao- -dn-ep Db-cw) 2 BMI = Xq w = 43 kg Dbcw : 140 cm (1.40 m) BMI = 43 = x BMI Xmsg mwp Xne[n-I-am-sW- n Aan-X-`m-c-amWv B Ip- n- Ref : International Obesity Task Force Weight in Kg = 21.9 Height in M 2 s] Ip- n (14 hb-n Xmsg-bp- -h CXp Is -Øp- -Xn\v tumivs-dpss klmbw txts- -Xm-Wv) apxn -h-cpss BMI \ne-hmcw (18 hb-n\p aosx) BMI ico-c-`m-c-øns \ne-hmcw 18.5 Ipdhv Bh-iy-Øn Ipdhv icn-bmb \ne-hmcw Bh-iy-Øn-e-[nIw Aan-X-`mcw 30 IqSp-X s]mæ-øsn \nß-fpss Pohn-X-Ncy BtcmKyIc-amtWm? \nß-fpss Pohn-X-Ncy Btcm-Ky-I-c-amtWm F v kzbw Is -Øm-s\mcp Ffp- -am w CXm. Hcp Znh-ksØ \nß-fpss {]h Ø-\-߃ kzbw \nco- n- p-i, hne-bn-cp-øp-i. Hcp Ub-dn-bn Xmsg ImWp t]mbn p-iƒ CSp-I. Iq pi v 1. ap -Xp-an-\n v \SØw/Hm w 5 t]mbn 2. Hcp-Zn-hkw c p mkv ]m IpSn- p p 5 3. Hcp-Zn-hkw 2 ]g-߃ Ign- p p 4 4. ktamk/_ K XpS-ßn-bh Hgn-hm- p p 4 5. kviqfn sim p-t]m-ip ` Ww ]q Æ-ambpw Ign- p p 4 6. ` -W-Øn kemuv Dƒs -Sp-Øp p 3 7. sndnb Zqc-߃ \S p t]mip p 3 8. en^v v D]-tbm-Kn- p- -Xn-\p-]-Icw ]Sn-Iƒ Ib-dp p 2 Ipd-bv pi 1. Imbn-I-]-cn-io-e\ mp-iƒ Hgn-hm- p p 6 2. Hcp Ip n timf IpSn- p p 5 3. ss{^ snbvx ` Ww H n Iq-Sp-X XhW 5 4. c p-a-wn- q-dn-e-[niw Sn.-hn. ImWpI XpS-ßn-b- Im-cy-߃ mbn Ccn- p p 4 5. ktamk/_ K XpS-ßn-bh Ign- p p 5 Fgp-Xnb t]mbn p-iƒ kqn-\-b-\p-k-cn v Iq p-ibpw Ipd-bv p-ibpw snøpi C\n Xmsg- m-wp kvtimdp-ambn AXns\ Xmc-Xayw snøpi sim mw, CXp \ne-\n ØpI Ipg- -an-, Aev]w-IqSn sa -s -Sp-Øm {ian- pi tamiw! Pohn-X-Ncybn th am -߃ hcp-øn-tb- Xo-cq. 13 Xmsg kq n- p-i. \n߃ A]-I-S-Øn-te- mwv t]mip- -Xv. ASn-b- n-c-ambn Pohn-X-N-cy-bn hn]p-e-amb am -߃ hcp-øp-i. -7 -

5 Cu ]nc-an-un-s\-bmwv ^puvsskuv ]nc-anuv F p ]d-bp- -Xv. api-f-{k-øn G hpw Ipd- p-am{xw Ign-t Blm-c-]-Zm -ßfpw Xmtg- p-h-cp-t mdpw \ΩpsS Blm-c-{I-a-Øn IqSp-X-em-bpƒs -Sp-Øm-hp hkvxp- fpw tcj-s -Sp-Øn-bn-cn- p- p. Cu ]nc-an-un-s\-bmwv BIv n-hn n ]nc-anuv F p ]d-bp- -Xv. api-f-{k-øn G hpw Ipd- p-am{xw sntø {]hrønifpw Xmtg- p-h-cp-t mdpw \ΩpsS Pohn-X{I-a-Øn IqSp-X-em-bpƒs -Sp-tØ {]hr-øn-ifpw tcj-s -Sp-Øn-bn-cn- p- p. Edited and Published by Dr. G. Vijayakumar, Chairman & MD, Medical Trust Hospital, Kulanada P.O., Pathanamthitta Dist., Ph : , ,262531, mthdcc@gmail.com for Project with the support of World Diabetes Foundation