Hamaray han barhi huyi sugar ki wajooh(causes of sugar) mein sehal pasand zindagi, exercise ki kami aur fast food yani ghair motwazan ghizayon ka kasrat say istemaal shamil hain. Ziabetus (sugar) say ba aasani bachao mumkin hai. Chahay aap ki family mein is marz say motasir logon ki taadad ziadah hi kiun nah ho agar aap Ziabetus (Diabetes) say bachna chahtay hain, to motahrik rahain, lazy aur sehal pasandi zindagi ko bye bye kar dijye reshay dar ghizayon ka istemaal barha dein. Beghair chana aur bhusi wala aata istemaal kijye junk food kay bajaye healthy food khayein aur apnay doctor say waqtan fawaqtan moainah(check up) karatay rahein, us say mostaqil rabtay mein rahein. Agar aap motapay ka shikar hain, sehal pasand zindagi kay aadi hain, ghair motwazan ghiza letay hain aur khandan mein Ziabetus (Sugar) ka marz bhi mojood hai aya aap ki umer 25 years ya is say ziadah hai, blood pressure high rehta hai, cholesterol ki bay aitedali ka shikar hain ya aap khatoon hain aur delivery of baby kay doran Ziabetus (Diabetes) lahaq ho chuki hai to lazim hai keh daimi marz say bachanay kay liye abhi say kamar bastah ho jayein, warnah aagay ja kar yeh aap ko apna “mustaqil shikar” bhi bana sakta hai.
Ziabetis (Diabetes) kay shikar afrad kay liye baqaidgi say warzish zaruri hai. Breakfast say pehlay taiz taiz qadmon say aadhay ghantay tak walk, lekin rafter etni ho keh male mein 100 -110 qadam per minute aur female mein 90-100 qadam per minute ho. Is exercise say weight mein kami aaye gi, insulin mazahimat mein kami aaye gi aur sugar level normal ho jaye ga.
Reshay dar ghizayon kay istemaal say Ziabetus (Sugar) kay patient mein sugar ka khatrah kam ho jata hai keh yeh blood sugar ko yak dam barhnay nahi detein. In ghizayon kay mosalsal istemaal say dil ki bimaaryin mein mubtila honay ka khatrah bhi ghat jata hai aur wazan mein bhi kami aati hai. Yaad rakahin vegetable, fruit, phalyan, mukhtalif qisam beej lobya, jow aur anaaj reshah hasil karnay kay behtareen aur qudrati zaraye hain, jab keh bhusi wala aata (beghair chana) dalya, papay aur bread ka istemaal bhi sugar say bachata hai. Garmiyon mein soft drink, laal pilay sharbat aur degar ko chor kar jo kay sattu ka istemaal mofeed hai. Is mein khasi moqdar mein reshah hota hai, jo mofeed honay kay sath sath mozraat say bhi pak hota hai.
Junk food, maslan fast food, pizza, broast, burger aur deep fried ashya ka kasrat say istemaal na karein, albattah kabhi kabhar lay lia, to koi haraj nahi. Aisay khanay, jin mein chocolate aur cream ka istemaal kia gia ho, in ka istemaal bhi kam say kam kijye, kiun keh aisi ghizayon kay istemaal say wazan barhnay lagta hai, tabiyat par susti aur kahili ghalib aa jati hai, isi tarah sugar aur dil ki bimaaryon ka khtrah barh jata hai aur mosalsal istemaal say to sugar level yak dam barh jata hai.
Agar aap ko Ziabetis (Diabetes) honay ka khatra lahaq hai aya khandan mein Ziabetis (Diabetes) aur dil kay amraz kahin ziadah hain to aap kay liye sehat bakhsh ghizayon mein gosht kay moqablay mein vegetable ka istemaal ziadah mofeed hai. Oil ko ghee ki jagah istemaal kijye. Canola oil sabsay behtareen, sasta, acha aur olive oil kay mawafiq faidah mand hai. Jab bhi apnay liye kuch banayein, maslan anda, paratha ya koi salan to salan bannay kay baad is mein tairtay huye tail ko hameshah chamchay(spoon) say nikal kar alag kardein, salad ka istemaal ziadah say ziadah karein. Is maqsad kay hasool kay liye kachi sabziyan maslan cucumber, carrot, radish, pea yahan tak keh onion ka istemaal bhi behtareen hai. Salad par kisi qisam ka oil, cream ya mayonnaise ya butter na lagaiye. Han salad par lemon, salt ya halki pisi huyi pepper chirki ja sakti hai. Isi tarah samosay, roll, parathay, pooryan aur kachoryan, sab ghair sehat bakhsh khanay hain. In ka kasrat say istemaal har giz na kijye. Yaad rakhye, pals, vegetable, chicken, fish, salad aur aisay tamam khanay jin mein oil ka kam istemaal kia gia ho, sehat mand ghizayon mein shumar hotay hain.
Bachon ko ibteda hi say fast food, soft drink, deep fried ashya, ice cream aur chocolate ka aadi na banaiye, kiun keh yeh sab khanay ghair sehat bakhsh hain. Agar aap bachon ko sehat mand, Ziabetis (Diabetes) say pak mustaqbil dena chahtay hain to inhain ibtedahi say sehat bakhsh ghizayon kay istemaal ka aadi banaiye.
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