Indian Foods: AAPI's Guide To Nutrition, Health and Diabetes 8177643258, 9788177643251

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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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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‹ SɤÉÔ 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 SɤÉﻃ 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{ɪÉå • 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 SɤÉÔ 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 +Éı]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 +Éı]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 +Éı]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 ʱÉB 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 ʨɱÉÉ =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 EÚòʺÉxÉ ¢Ykv@mAùTk Mk£rK ¢#kkv#km.#kTk .gM ¢Ykv@mATk MkZkkWkvKmbk ¢#kkv#kmv.bkTk (1996) ¨ÉÉäb÷xÉÇ ¤ªÉÚÊ]õ¶É º´ÉɺlªÉ Ê´É ¤ÉÒ¨ÉÉ®úÒ ¨Éå iÉä®ú½þ´ÉÉÄ ºÉƺ´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 +±{ÉɽþÉ®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

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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 Û 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 ÑæÞÉÒ • ¦«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}Úà ÈÚáÛ¥ÚOÚ ®Û¬Þ¾Úß Éß}ÚÈÛW ÑæÞÉÒ.

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¦«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.

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

1

«Ú«-Ú ÈÚߨÚßÈæßÞÔÚ 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¶ÔÚߥÚß. ¬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 VÚ߮ڴâ 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¥Úߧ) (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 @ɾÚßÅé 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 Oæู«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 (¬Þ«ÚÆ)Ç , ^Ú®°Ú mæ ÉßÞ«Úß N 1 L«éÓ OÚtÈæß Oæู«Ú ·æÞÑé N 1 L«éÓ ÈÚáÛmæo¾ßÚ ¸Ø¾Úß ºÛVÚ ÈÚáÛ}Úà N 2 }æàVÚ ·æÞ×æ *N 1/2 @×Ú}¾ æ ßÚ ¶loÄß ÒVÚt N 1 L«éÓ * (@M¥Ûdß 15 VÛÃM OÛ·æà%ÞÔæçsÃæ Þmé, 120 OÛÀÄ J¥ÚWÑÚß}Ú¥ ¡ )æ mæàÞ®Ú´â (ÑæàÞ¾Úß ·æÞÑéNOÚtÈæß Oæู«¥ Ú ßÚ ) 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% (^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 Oæู«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 (·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¶ Oæู«¥ 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 (OæึÄÇ¥ßÚ )§ (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|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 (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~¡}ÁÚ Ú Oæู«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 (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, ·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 ÈÚߨÚßÈæßÞÔÚ (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¥Ú 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

ÈÚߨڴÀ·æ×ÚW«Ú ±ÚÄÔÛÁÚ

ÈÚߨÛÀÔ-Ú ¥Ú El

ÑÚMeæ¾Úß D®ÚÔÛÁÚ

ÁÛ~þÚß El

ÁÛ~þÚß 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 ˳ÁÏ VÑÁLixmsª«sÌÁ¸R¶VV©«sV? ˳ØLRi¼d½¸R¶V ˳ØÇÁ©«s qx sW¿RÁ©«sÌÁV ª«sVLji¸R¶VV qx sÌÁ¥¦¦¦ÌÁV •

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ª«sWLixqsª«sVV ª«sVLji¸R¶VV ª«sWLi}qs-»R½LRi xmsµy-LóRi-ª«sVVÌÁV (úN]ª«so* FsNRPVä ®ªs©«) (INRP ˳ØgRi-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 ²yg`iiM 1 (Fn¢Li-²R¶VNRPV 10) {ms©«sÉÞ ÊÁÈíÁL`i iM 1 K©«sV= (+INRP FyùÉÞ FsN`P= ¿Á[LiÇÞ) ry}qs-ÉÞiM 1 K©«sV= 1% xms¬dsõL`i iM INRP K©«sV= 3. NRPWLRi-gS-¸R¶VÌÁV (©«sW®©s/úN]ª«so* ÛÍÁ[¬s) (INRP ˳ØgRi-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 (˳Ø-giR -ªs« VVÌÁV ª«sWLRiV-¿ÁR VLi-²¶R V-©s« V) (INRP ˳ØgRi-ª«sVVÍÜ[ 15 úgS. zmsLi²T¶ xmsµy-LóRi-ª«sVV-ÌÁV, 60 NSùÌÁ-LkiÌÁV DLi²R¶V-©«sV). @LRiÉÓÁ xmsLi²R¶VM 1/2 NRPxmsöV |msµôR¶ }msL`i 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 Çت«sVM 1/2 NRPxmsöV

5. FyÌÁV ª«sVLji¸R¶VV FyÌÁ xmsµy-LóRi-ª«sVVÌÁV (INRP ˳ØgRi-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-L`iiM 1 K©«sV= 6. ©«sW®© ÌÁV ª«sVLji¸R¶VV úN]ª«so* xmsµy-LóRi-ª«sVVÌÁV (INRPä ˳ØgRi-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 ¿ÁLi¿y, N]ÊÁ÷Lji »R½VLRiVª«sVV iM 2 ¿ÁLi¿yÌÁV -s»R½ò-©yÌÁV/ µ³y©«sù-ª«sVVÌÁV iM 1¿ÁLi¿y ª«sWLêRi-Lki-©±siM 1 ¿y¸º¶V ¿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¶L`iõ ©«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 ˳ÁÏ VÑÁLi-mx s-ªs« Ì- Á-¸¶R VV©«sV? ˳ØLRi¼- ½d ¸R¶V ˳ÜÇ[ 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 ˳Ü[ÇÁ-©«sxmso Dµy-x¤¦¦¦-LRißá ¹¸¶WgRi -sµR¶ù/ ªyù¸R¶W-ª«sVª«sVVM B»R½LRi ®µ¶[x¤¦¦¦ xmsLji-úaRP-ªs« VÌÁV iM ˳Ü[ÇÁ-©«sª«sVV A¥¦¦LRi

LRiNRPª«sVV (úgS.)

˳ØgRiª«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 ˳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»R½ªò s« VV

1 K©«sV=-- = 30 úgSª«sVV-ÌÁV, 1 NRPxmsoö = 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 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) Nfhop / thd;Nfhopf; fwp `hl; lhf; : 1 (10/ lb) 1 % gd;dHP : 1 mTd;];

rhjhuz ghyhilf;fl;b : 1 mTd;]; epyf;fliy ntz;nza; : 1 mTd;]; (+ xU nfhOg;G gjpYzT) 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;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

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

Tamil translation done by Suguna Lakshmi Narayanan, MS.RD

82

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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)

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 < 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