zfXbItIjŒ rokny ky ilE afpkI gfe~z · apnI idncXf~ my< Coty-Coty, skfrfËmk bdlfv lfkr en...

1

di@x EiSXfe~

tfep 2 zfXbItIjŒ rokny ky ilE afpkI gfe~z

3

zfXbItIjŒ kI rokQfm afpsy Su} hoqI hY Xid afpko tfep 2 zfXbItIjŒ hony kf joiKm hY qo afpko Xf qo esy ivl<ibq krnf cfihE Xf esy hony sy roknf cfihE. tfep 2 zfXbItIjŒ afp ky dYink rhn-shn kf qrIkf bdl dyqI hY qQf ávfáÌX s<b<DI bhuq sI aNX smáXfao< kf kfrx bn skqI hY.

agr afp di@x EiSXfe~ mUl ky hY<, afpky Kfndfn my< zfXbItIjŒ rhI hY, afp 40 v†~ sy aiDk afXu ky hY< aOr ÈXfdf vjŒn ky hY< qo afpko tfep 2 zfXbItIjŒ hony kf joiKm aiDk hY.

tfep 2 zfXbItIjŒ afpky ilE inMniliKq joiKm bZŒfqI hY:

• µdX rog Ev< átöok

• gudo~< kf rog

• nyW rog Xf d÷iàthInqf

• q<iWkfao< kI @iq qQf a<givÇCyd kI s<Bfvnf

• il<g AËQfpn ivkfr (npu<skqf)

apnI idncXf~ my< Coty-Coty, skfrfËmk bdlfv lfkr en smáXfao< ko rok skqy hY< Xf DImf kr skqy hY<.

4

n kBI afp smX sy bhuq afgy hoqy hY< n bhuq dyrI sy. aBI kdm ATfE<. aNqr lfE<.

byhqr jIvn ky ilE Coty-Coty kdm ATfE<.

5

afj hI afr<B krny ky ilE C: kdm Xh hY: kdm 1:jfny ik afpko joiKm qo nhI< hY. irk yxk,a fd vkidks iwoZ&Mk;chVht+ ¼Áh&Mk;chVht+½ rks ugha gS ;k Vkbi 2 Mk;chVht+ dk [k+rjk rks ugha gSA

kdm 2:Aicq afhfr ly<! vki D;k] dc vkSj fdruk [kkrs gSa] ;g jDr 'kdZjk Lrj dks fu;fer djus esa egRoiw.kZ Hkwfedk vnk djrk gSA

kdm 3:sikRX rhy<! gj dk;Zdyki ls Q+k;nk gksrk gS! ÁR;sd lIrkg de ls de 150 feuV dljr djus dh dksf’k’k djsaA fu;fer 'kkjhfjd dljr jDr 'kdZjk Lrj dks de djus] mi;qDr ot+u ÁkIr djus] ruko de djus rFkk dqy fQ+Vusl esa lq/kkj ykus esa vkids 'kjhj dh lgk;rk djrh gSA

kdm 4:apnf vjŒn As áqr pr ly afE< jo afpky ilE shI ho! mfpr vkgkj vkSj lfØ; jguk vkids fy, mi;qDr ot+u ÁkIr djus ds fy, ,d mR—V 'kq:vkr gSA vius fy, ,d mi;qDr 'kkjhfjd ot+u r; djus ds fy, fdlh LokLF; ns[kHkky is’ksoj ls ckrphr djsaA

kdm 5:apnI pRgiq dj~ kry<. ;g uksV djus ls fd D;k vki [kkrs gSa vkSj fdruh dljr djrs gSa] vkidks vius y{; çkIr djus esa lgk;rk fey ldrh gSA

kdm 6:shfXqf pRfÎq kry<.Mk;chVht+ dh jksdFkke esa vkidh lgk;rk gsrq lalk/ku miyC/k gSaA ifjokj vkSj fe=ksa ls lgk;rk ÁkIr djsaA vius vkl&iM+ksl esa dqN lsokvksa dk irk yxk,aA

66

kdm 1:

7

#Xf afpko tfep 2 zfXbItIjŒ hY? tfep 2 zfXbItIjŒ qb hoqI hY jb SrIr ko apny bnfE eNsuiln kf pRXog krny my< id#kq hoqI ho Xf SrIr pXf~Îq mfWf my< eNsuiln nhI< bnfqf ho. zfXbItIjŒ vfly lgBg 90 pRiqSq logo< my< tfep 2 zfXbItIjŒ hoqI hY>

eNsuiln Ek hfmo~n hY jo afpky r#q my< ^lUkoj (Sk~rf) kI mfWf ko inX<iWq krny my< afpky SrIr kI mdd krqf hY qQf sfQ hI jo Bojn afp Kfqy hY<, Askf ApXog Ajf~ ky qOr pr krny my< BI SrIr kI mdd krqf hY.

apnI idncXf~ my< kuC áváQ bdlfv krky tfep 2 zfXbItIjŒ kI rokQfm kI jf skqI hY.

pRI-zfXbItIjŒ (pUv~-zfXbItIjŒ) #Xf hY?pUv~-zfXbItIjŒ kf aQ~ r#q Sk~rf (^lUkojŒ) ky Eysy áqro< sy hY jo sfmfNX sy aiDk ho< ik<qu eqny aiDk nhI< ik Ankf indfn tfep 2 zfXbItIjŒ ky {p my< ikXf jf sky. X´ip pUv~-zfXbItIjŒ aváQf vfly pRËXyk ÛXiÂ my< tfep 2 zfXbItIjŒ nhI< hogI, lyikn anyko< ÛXiÂXo< my< hogI.

es b RoSr m y < k yvl tfep 2 zfXbItIj Œ k y bfr y m y < jfnkfrI dI ge ~ h Y. tfep 1 zfXbItIj Œ aOr gB~kflIn zfXbItIj Œ BI g <BIr rog h Y <. aiDk jfnn y k y ilE d yK y <:

•StandUptoDiabetes (zfXbItIj Œ k y iv}© AT KV y ho) www.ontario.ca/diabetes

•kYnyizXn zfXbItIjŒ EsoisESn www.diabetes.ca1-800-BANTING(226-8464)

8

#Xf muJy tfep 2 zfXbItIjŒ kf joiKm hY?

Xid afpny en joiKm kfrko< my< sy iksI kf BI AÁr “hF” my< idXf hY qo apny áQfnIX ávfáÌX dyKBfl dfqf sy bfq kry< aOr jFc krfE<. joiKm ky kfrko< kI avhylnf n kry<. jØdI pqf lgfny sy áváQ rhny my< afpko Ek Su{afqI bZŒq imlqI hY – aBI BI aOr BivàX my< BI!

joiKm ky kfrko< kI inMn sUcI dyKy< qQf An pr shI kf inSfn lgfE< jo afp pr lfgU hoqy hY<:

myrI AmR 40 v†~ Xf essy aiDk hY.

myry mfqf-ipqf, bhn Xf Bfe~ ko zfXbItIjŒ hY.

myrI pfirvfirk p÷àTBUim aPõIkI, kYryibXn, ihápYink, EiSXfe~, di@x EiSXfe~ Xf Eybuirjnl hY.

mYny 4 iklo (9 pfA<z) sy aiDk vjŒn vfly iksI bÇcy ko jNm idXf.

jb mY< gB~vqI QI, muJy zfXbItIjŒ ho ge~ QI.

myrf vjŒn aiDk hY, ivSy† {p sy myrI kmr ky igd~.

mY< sÎqfh my< qIn bfr sy km ksrq krqf(qI) hU<.

Ek ávfáÌX dyKBfl dfqf ny muJsy khf hY:

muJy AÇc r#qcfp hY.

myry r#q my< kolyátöol Xf aNX vsf kI mfWf aiDk hY.

muJy r#q vfihkfao< kI smáXf hY ijssy myrf r#q s<cfrx pRBfivq hoqf hY.

muJy pflIisáitk aovrI is<zöom, EkyNQoiss ingRIkyNs Xf iákjoPõIinXf hY.

99

tfep 2 zfXbItIjŒ ky #Xf icHó hY<?tfep 2 zfXbItIjŒ ky Su{afqI icHóo> ko g<BIrqf sy ly<.

Eysy icNHóo< my< inMniliKq Sfiml hY< ijnsy pqf cly ik afpko zfXbItIjŒ Xf AÇc r#q Sk~rf áqr hY:

• asfmfNX ÎXfs

• bfr-bfr mUW ËXfg

• vjŒn my< a<qr (v÷i© Xf kmI)

• aËX<q Qkfvt Xf Ajf~ my< kmI

• Du<DlI d÷iàt

• bfr-bfr s<kõmx honf Xf Ankf lOtnf

• ktny aOr coto< kf DIry Brnf

• hfQo< Xf pYro< my< JunJunI Xf suNnfpn

• il<g AËQfipq krny Xf bnfE rKny my< kiTnfe~

tfep 2 zfXbItIjŒ hony s<b<DI apny joiKm ky bfry my< apny pfirvfirk ávfáÌX dyKBfl dfqf sy bfq kry<. jFc krf ly<!

10

Find out if you have pre-diabetes or are at-risk for type 2 diabetes.

Step1:

Knowifyou’reat-riSK.

kdm 2:Aicq afhfr ly<!

11

1. shI smX pr KfE< inXimq smX pr Bojn Ev< ávfáÌXkr jlpfn ly<. ibnf KfE-pIE C: G<ty sy aiDk gujŒfrny sy bcy<.

2.CotI Kurfk KfE<aphly kI qulnf my< afjkl aOáqn Kurfky< khI< bVI ho ge~ hY<. iksI BI Bojn kI bVI Kurfk lyny sy vjŒn bZŒ skqf hY.

Ek áváQ Kurfk kI mfWf #Xf hY?

prosny kI mfWf #Xf hY?

hY<zI poS~n gfe~z © kYnyizXn zfXbItIjŒ EsoisESn, 2005. pRiqilip anumiq sy qYXfr kI ge~.

d Îlyt mYQz © kYnyizXn zfXbItIjŒ EsoisESn, 2005. pRiqilip anumiq sy qYXfr kI ge~.

12

3.KUb smX lgfE<apny Bojn qsØlI sy KfE<. dobfrf Bojn zflny sy phly km sy km 20 imnt lgfE<. ho skqf hY iPr afpko AskI eÇCf hI n rhy.

4.anyk pRkfr ky Bojn pdfQo~< kf afn<d ly< iviBNn pRkfr ky Bojn ly<, jYsy cmkIly r<go< kI siÑjXF aOr Pl, BUry bfámqI cfvl, iClkfsihq anfj kI rotI, bRyz aOr sIirXl, km vsfXu#q dUD aOr dUD ky ivkØp, cbI~rihq mFs, poØtöI, mClI; aOr anyk pRkfr ky mIt ky ivkØp jYsy ik dfly<, bINs aOr toPU.

5.inMniliKq ko sIimq kry<:• sycuryitz qQf töFs PYt kI aiDkqf vfly Bojn, jYsy ik átor

sy KrIdy gE byk ikE pdfQ~ aOr vsfXu#q mIt

• AÇc vsfXu#q dUD, pnIr v Xogt~

• mITf zfl kr qYXfr ikE gE Plo< ky pyX, kfktyØs, p<c qQf sfmfNX sfÏt izö<k aOr mY<go lásI.

• pRfsYs ikE, zUbo kr qly, mITf zfl kr bnfE gE, nmkIn aQvf pkOVo< aOr smoso< jYs aiDk vsfXu#q Bojn

• Srfb

aOr aiDk suJfvo< ky ilE ontario.ca/diabetes dyKy<, aQvf 1-877-510-5102 pr e~trfe~t aoNtyirXo ko Pon kry< aOr iksI p<jIk÷q afhfr ivSy†` sy bfq kry<. Xh syvf in:SuØk hY aOr 100 sy BI aiDk Bf†fao< my< AplÑD hY.

14


Step1:


14

kdm 3:sikõX ho jfE<!

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SfrIirk sikõXqf eqnI mhËvpUx~ #Xo< hY? SfrIirk }p sy sikõX rhny sy afp tfep 2 zfXbItIjŒ, µdX rog aOr kuC kY<sro< ky apny joiKm ko km kr skqy hY<.

inXimq SfrIirk ikõXf-klfpo< ky aiqirÂ lfBo< my< Sfiml hY<:

• r#q Sk~rf km honf

• r#qcfp km honf

• kolyátöl km honf

• µdX ávfáÌX my< suDfr

• vjŒn my< kmI

• hizwzXo< my< mjbUqI afnf

• izprySn, qnfv aOr bycYnI my< kmI

• Ajf~ áqro< my< v÷i©

ikqnI mfWf pXf~Îq hY? ÛXáko< ko pRËXyk sÎqfh km sy km 150 imnt kI mÍXm (pYdl clnf, n÷ËX) sy pRc<z (qyj clnf, qYrnf) Eyroibk ksrq krnI cfihE. XhF qk ik 10 imnt ijnqI CotI ksrq sy BI lfB hoqf hY. mFspySI mjbUq krny (jYsy Bfr ATfny kI ksrq) ky ilE pRiq sÎqfh 2 idn qk ky ikõXf-klfpo< kI isPfirS BI kI jfqI hY.

myry ilE iks pRkfr kI ksrq shI rhygI?idn ky dOrfn aiDk sikõX rhny ky ilE anyko< cIjŒy< hY< jo afp Gr pr aOr kfX~ áQl pr kr skqy hY<. Eysy ikõXf-klfp cuny< jo mjŒydfr ho<, afsfn ho< qQf afpkI smX-sfrxI my< iPt bYTqy ho<. apny qrIky sy kYsy sikõX ho<, es bfry my< aiDk XuiÂXF jfnny ky ilE kYnyzf kI piÑlk hyØQ Ejy<sI my< jfE<.

www.phac-aspc.gc.ca

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ávX< ko sikõX rKny ky ilE en C: suJfvo< kf ApXog kry<: 1.pRfÎq ikE jf skny vfly lâX rKy< – Coty, pRfÎq krny Xo^X

lâX inDfiq kry<. jb BI afp pRËXyk lâX pRfÎq kry< qo áváÌXpRd qrIky sy Askf jSn mnfE<.

2.DImI Su{afq kry< – pRiqidn 10 imnt ky ikõXf-klp sy Su} kry< qQf Asy DIry-DIry bZŒfkr pRiq sÎqfh 150 imnt ky Eyroibk ÛXfXfm qk ly jfE<.

3.apny idn ky Bfg ky qOr pr SfrIirk ikõXf-klfpo< ko Sfiml kry< - jb BI ho sky, pYdl jfE< aOr sIiZŒXo< kf ApXog kry<.

4.esy sfmfijk }p dy< - iksI imW sy imlny pr kfPI pIny ky bjfX sfQ-sfQ GUmny jfE<. jb afp apny ikõXf-klfpo< my< dUsro< ko Sfiml krqy hY< qo afpkI pRyirq bny rhny kI aiDk s<Bfvnf hoqI hY.

5.mjŒf ly< - afp jo BI ikõXf-klfp cuny<, Asy mjŒy my< bdly<. apny ikõXf-klfpo< my< bdlfv krqy rhy< qfik afp bor n ho<. essy afpko aiDk aÇCy pirxfm BI iml skqy hY<.

6.koiSS kry<, iPr sy koiSS kry< - apnI idncXf~ bdlny ky ilE pRfX: anyk bfr pRXfs krny pVqy hY<. Xid afp phlI bfr sPl nhI< hoqy hY< qo iPr koiSs kry<. es pr bny rhy<!

Xid mY< kuC smX sy iniàkõX hU< aOr clny v ÛXfXfm krny my< kiTnfe~ ho rhI hY qo #Xf krnf cfihE? koe~ BI Eysf ÛXfXfm kfX~kõm, jo qyjŒ clny kI qulnf my< kfPI jŒordfr ho, Su} krny sy phly afpny zfktr sy bfq kry<.

1717

áváQ afhfr qQf SfrIirk ikõXf-klfpo< sy inMniliKq PfXdy ho<gy: • afpky ilE zfXbItIjŒ, µdX rog aOr idmfgI dOry ky

joiKm km ho<gy • r#qcfp aOr kolyátöol km ho<gy • afpko aiDk Ajf~ imlygI • hizwzXf< mjbUq bnygI • kuC pRkfr ky kY<sro< kf joiKm km hogf • avsfd (izpRySn), qnfv qQf bycYnI km ho<gy

18


Step1:


18

kdm 4:

apnf anukUl áváQ vjŒn pRfÎq kry<!

19

aiDk vjŒn sy afpko ávfáÌX s<b<DI anyk smáXfao< aOr g<BIr ibmfirXo< kf KŒqrf pYdf ho jfqf hY. enmy< sy kuC es pRkfr hY<:

• zfXbItIjŒ: tfep 2 zfXbItIjŒ kf sbsy pRmuK kfrx hY.

• AÇc r#qcfp: AÇc r#qcfp kI vjh sy afpky hdX ko aiDK ‰m krnf pVqf hY aOr essy µdX s<b<DI ibmfirXf< ho skqI hY<.

• átöok: aiDk vjŒn aQvf motfpf rog µdX rog aOr átöok ky pRmuK joiKm kfrk hY<.

• asfmfNX r#q vsf: aiDk sycuryitz PYt aOr töFs PYt sy Xu#q afhfr afpky SrIr my< KŒrfb kolyátöol ky áqr ko bZŒf dyqf hY.

• kY<sr: aiDk vjŒn vfly logo< my< ke~ pRkfr ky kY<sr hony kf joiKm aiDk rhqf hY.

Aicq afhfr lyny sy aOr sikõX rhny sy afpko apnf Aicq vjŒn bnfE rKny my< mdd imlygI. ApXuÂ vjŒn pRfÎq krny sy ke~ rogo< ky ilE afpkf joiKm km ho jfEgf. apny ilE áváQ SfrIirk vjŒn jfnny ky ilE iksI ávfáÌX dyKBfl pRdfqf pySyvr sy bfq kry<.

2020

apny lâXo< aOr sPlqfao< kf pqf rKy<. essy afp ávX< apny ilE aOr apny pirvfr ky ilE áváQ rhny ky pRiq pRyirq rhy<gy. apny lâXo< aOr pirxfmo< kf anusrx krny ky ilE Ek sfDfrx cft~ bnfE<. agly p÷àT pr eskf Ek Adfhrx dyKy<.

aNX logo< ko sfQ my< Sfiml kry<. pirvfrjno< Ev< imWo< ky smQ~n sy sPl hony ky afpky avsr bZŒ jfE<gy.

XQfQ~vfdI bny<. pirvq~n lfnf sdYv afsfn nhI< hoqf. hqfS mq ho< - Kfny aOr ikõXf-klfpo< kI qrqIb bdlny ky ilE anyko< bfr pRXËn krnf pVqf hY. hr CotI sy CotI bfq kf pRBfv pVqf hY.

agr pRËXyk idn kI smfÎqI pr afp sPl hoqy hY< qo ávX< ky ilE kuC ivSy† krky jSn mnfE<.

kdm 5:

apnI pRgiq ko dj~ kry<

aiDk suJfv cfihE? vybsfe~t dyKy<:

e~trfe~t aoNtyirXo (eatrightontario)www.ontario.ca/eatright

kYnyzf kI piÑlk hYØQ EyjNsI (publicHealthagencyofCanada)www.phac-aspc.gc.ca

21

tfep 2 zfXbItIjŒ kI rokQfm kI myrI Xojnf Kfny ky lâX:

km Kfnf ly<:

1. Ûhfe~t bRyz2. Ûhfe~t cfvl 3. Ûhfe~t cpfqI Xf rotI 4. mITf zfl kr bnfE sfÏt izö<k 5. AÇc-vsfXu#q slfd zöyis<g 6. AÇc-vsfXu#q dUD AËpfd 7. qly huE Bojn pdfQ~ 8. cbI~, GI, m#Kn, aQvf hfezöoijnyitz mfj~rIn 9. Ûhfe~t aftf

10. Plo< ky pyX, kfktyl aOr p<c 11. AÇc-soizXm, AÇc-vsfXu#q pRI-pYkyjz mIt

ApXu~Â kI apy@f inMniliKq ko cuny

1. iClkfXuÂ anfj kI bRyz 2. bRfAn aQvf bfsmqI cfvl 3. gyhU< ky iClkfXuÂ afty kI cpfqI aQvf rotI 4. pfnI Ev< aNX mITf-rihq pyX pdfQ~ 5. km vsfXuÂ slfd kI zöyis<g 6. km vsfXu#q dUD aOr dUD ky ivkØp7. tmftr aQvf mYrInfrf sfs 8. Bfp ªfrf bnfXf huaf, Bunf huaf aQvf byk ikXf huaf

Kfnf 9. kynolf, jYqUn, m#kf, soXfbIn aQvf sUrjmuKI ky qyl

mÍXm mfWf my< 10. gyhU< kf iClkfXuÂ aftf 11. siÑjŒXF aQvf PõUt 12. ibnf cbI~ kf mFs, cmVI-rihq poØtöI aOr mClI 13. bINs, dflo< aOr toPU jYsy mIt ky ivklp

ikõXf-klfpo< ky lâX:

pRBfvSflI ikõXf-klfp

1. pRËXyk sÎqfh km sy km 150 imnt ky Eyroibk ÛXfXfm 2. kfr my< jfny ky bjfX pYdl cly<. 3. bs my< jfqy smX g<qÛX sy Ek Xf do átfp phly Aqr jfE<. 4. idn ky dOrfn sYr krny jfE<. 5. gfVI átor sy dUr pfk~ kry<. 6. kfX~áQl, iv´flX aQvf Cut-put kfXo~< ky ilE pYdl jfE<. 7. sfe~ikl clfny jYsf koe~ Eysf ikõXf-klfp afjmfE< ijsy afp

krnf ps<d krqy Qy aOr dubfrf Su} krnf cfhqy hY<. 8. iksI imW aQvf pirvfr ky sdáX ky sfQ sYr inXimq qOr pr

kry<. 9. apny inktqm mnor<jn kyNdö jfE< aOr vhF apny ilE ApXuÂ

ikõXf-klfpo< ky bfry my< jfnkfrI pRfÎq kry<. 10. pRiqidn Eysy mfhOl my< 15 imnt qk SrIr qfnny vflf ÛXfXfm

aOr afrfm kry< ijsmy< ÍXfn n hty. 11. Eyilvytr aQvf Eákylytr hony ky bfvjUd BI sIiZŒXo< kf ApXog

kry<.

somvfr m<glvfr buDvfr b÷hápiqvfr Sukõvfr Sinvfr rivvfr

15 imnt pYdl clnf

X X X X X

sIiZŒXF cZŒnf X X X

pRiqidn Ek cInIXuÂ pyX km

X X X X

apnI sPlqf ko nfpqy rhny ky ilE Ek sfDfrx kYl&zr kf ApXog kry<. suJfv: Aqny hI lâX cuny< ijqny afpky ilE ApXuÂ ho<.

nE ÛXvhfr ko afpky ilE pRf™iqk ÛXvhfr bn jfny my< sfDfrxq: km sy km 30 idn lgy<gy.

XhF idKfXf gXf hY ik Ek sÎqfh bfd nmUny kf kYlyNzr kYsf idKnf cfihE.

23

Step1:


kdm 6:shfXqf pRfÎq kry< inMniliKq ky bfry my< muJy aiDk jfnkfrI aOr shfXqf khF sy iml skqI hY: zfXbItIjŒ

• StanduptoDiabetes(zfXbItIjŒ ky iv{© AT KVy ho<)www.ontario.ca/diabetes

• kYnyizXn zfXbItIjŒ EysoisESn www.diabetes.ca 1-800-BANTING (226-8464)

• apny Gr ky inkt ávfáÌX dyKryK s<b<DI ivkØpo< pr aOr aiDk jfnkfrI ky ilE ontario.ca/healthcareoptions dyKy<.

áváQ afhfr

• e~tfe~t aoNtyirXowww.ontario.ca/eatright 1-877-510-5102 e~trfe~t aoNtyirXo my< p<jI™q afhfr ivSy†`o< sy áváQ afhfr pr afsfn suJfvo< ky ilE.

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