ႏွလုံးက်န္းမာေရး (သတိျပဳဖြယ္)
ဒီေဆာင္းပါးေလးဟာ အလြန္ေကာင္းမြန္တဲ့ က်န္းမာေရးနဲ ့ ပက္သက္တဲ့ ေဆာင္းပါး ေလးပါ။
ထမင္းစားျပီးတိုင္း ေရေႏြးေသာက္ဖို့ သတိေပးတာ တခုတည္း မဟုတ္ပဲ နွလုံးခုန္ ရုတ္တရက္
ရပ္တန့္ ေစတဲ ့ ေရာဂါကိုလဲ သတိေပးရာ ေရာက္ပါ တယ္။
တရုတ္လူမ်ဳိးနဲ႔ ဂ်ပန္လူမ်ဳိး ေတြဟာ ထမင္းစား ေနစဥ္မွာ ေရေႏြး ေသာက္သုံးတဲ့ အေလ့
ရွိၾကပါတယ္။ ေရေအး ( ေရခဲ ေရ ေသာက္သုံးေလ့ ) မရွိၾကပါဘူး။ ခုခ်ိန္မွာေတာ့ သူတို
့ဆီက ထမင္းစားစဥ္ ေရေႏြးေသာက္သုံးတဲ့ အေလ့အထကို ကြ်န္ေတာ္တို႕ ေတြေျပာင္းလဲ
က်င့္သုံး သင့္ပါတယ္။
ခုေဆာင္းပါးေလး ကေတာ့ ထမင္းစား ျပီးေတာ့ ေရခဲေရ ေသာက္သုံး သူေတြ အတြက္ေတာ့
သက္ေရာက္မွဳ ့ ရွိပါတယ္။ (ကြ်န္ေတာ္ ေပါ့ဗ်ာ။) တကယ္ေတာ့ ထမင္းစားျပီးေတာ့ ေရခဲေရ
ဒါမွမဟုတ္ အေအး တခုခု ေသာက္သုံး လိုက္ျခင္းဟာ အေတာ္ေလး အရသာ ရွိပါတယ္။
ဒါေပမယ့္လည္း ေရခဲေရက ေနျပီးေတာ့ မၾကာခင္ကမွ စားသုံးထားတဲ့ အစာေတြကို ဆီခဲေတြ လို
အစိုင္အခဲ အျဖစ္ကို ေရာက္ေစ ပါတယ္။ ျပီးေတာ့ အဖတ္ေတြကလဲ အက္စစ္ အျဖစ္
တုန့္ျပန္ျပီးေတာ့ အဲတာေတြကို ျဖိဳခြဲျပီးေတာ့ အူနံရံ ေတြက ေနျပီး အခဲ အစာေတြထက္
ပိုမို လွ်င္ျမန္စြာ စုပ္ယူ ပါလိမ့္မယ္။ အဲတာေတြဟာ အူထဲ မွာသြားျပီးေတာ့
စီတန္းေနပါျပီ။ မၾကာခင္ပဲ အဲတာေတြဟာ အဆီခဲ အျဖစ္ ေျပာင္းလဲ သြားျပီးေတာ့ ကင္ဆာ
ေရာဂါကို ျဖစ္ေစဖို့ ဦးတည္နိုင္ပါတယ္။ အေကာင္းဆုံးကေတာ့ အစာ စားျပီးတိုင္းမွာ
စြပ္ျပဳပ္ ပူပူေလး ျဖစ္ျဖစ္ ေရေႏြး ၾကမ္းျဖစ္ျဖစ္ ေသာက္သုံးတာ ျဖစ္ပါတယ္။
(အေရးၾကီးတဲ ့ နွလုံးခုန္ ရုတ္တရက္ ရပ္တာမ်ဳိး- သင္သိသင့္တာ ကေတာ့ နွလုံးခုန္
ရုတ္တရက္ ရပ္တန့္တဲ့ လကၡာေတြ အားလုံးမွာ ဘယ္ဖက္ လက္ေမာင္း ကိုက္ျခင္းမ်ဳိး
မဟုတ္ပါ။ ေမးရုိး တေလွ်ာက္ နာက်င္ လာျခင္းဟာလဲ သတိထား သင့္ပါတယ္။)
(နွလုံးခုန္ ရုတ္တရက္ ရပ္တန့္ စဥ္အတြင္းမွာေတာ့ သင္ဟာ ဘယ္ေတာ့မွ ပထမ ရင္ဘတ္နာျခင္း
ကိုခံစားရမယ္ မဟုတ္ပါ။ ဖ်ားနာျခင္းနဲ႕ ေခြ်းထြက္ လြန္ျခင္း ေတြဟာလည္း
အမ်ားဆုံးလကၡဏာေတြ ပါပဲ။ ၆၀ ရာနွဳန္းေသာ နွလုံးခုန္ရုတ္တရက္ ရပ္တန့္ၾကတဲ့ သူေတြ ဟာ
အိပ္ေပ်ာ္ေန ယင္းကေနျပီး ျပန္လည္ နိုးထလာျခင္း မရွိေတာ့ ပါဘူး။ ေမးရုိးနာက်င္မွဳ႕က
သင့္ကို နိုးထေအာင္ လုပ္နိုင္ပါတယ္။ ကြ်န္ေတာ္တို့ တစ္ေတြ ဂရုျပဳျပီးေတာ့ သတိထား
ရမွာပါ။ အဲတာက ကြ်န္ေတာ္တို႕ ဆက္လက္ အသက္ရွင္ ရပ္တည္ဖို႕ အခြင့္အေရးေကာင္း
ျဖစ္ပါတယ္။
(ႏွလုံးေရာဂါ အထူးကု တစ္ေယာက္က ေျပာတာက ဒီစာကို ဖတ္မိသူ တစ္ေယာက္ကေန ျပီးေတာ့
ေနာက္ထပ္ ၁၀ ေယာက္ ကို ဆက္ေပးပို့ မယ္ဆိုယင္ သင္နဲ ့ ကြ်န္ဳပ္တို ့ဟာ အနဲ ဆုံး အသက္တစ္ေခ်ာင္းကို
ကယ္ဆယ္နိုင္မယ္ ျဖစ္ပါတယ္။ ဒီေဆာင္းပါးေလး ကိုဖတ္ပါ။ ျပီးေတာ့ မိတ္ေဆြ
တစ္ေယာက္ဆီကို ပို ့ေပးလိုက္ပါ။ ဒီလုပ္လုပ္ျခင္းဟာ အသက္ တစ္ေခ်ာင္း ကို
ကယ္ဆယ္ျခင္းမ်ဳိးျဖစ္ပါတယ္။ ဒါေၾကာင့္ မိတ္ေဆြ ေကာင္း အျဖစ္နဲ
့သင့္သူငယ္ခ်င္းမ်ား၊ မိတ္ေဆြမ်ားကို ဒီေဆာင္းပါးေလးနဲ ့အတူ ဂရုတစိုက္ရွိဖို ့
ေပးပို ့ျဖစ္ေအာင္ ပို႔ေပး လိုက္ပါဗ်ာ။
http://www.myawady.net.mm/library/stories/healthstories/item/2026-2012-12-17-12-07-51
ေအးခ်မ္းမြန္မွ ျမ၀တီ တြင္ေဖာ္ျပေသာ သတင္းကို မူရင္းအတိုင္းမွ်ေ၀ျခင္းျဖစ္ပါသည္
https://www.facebook.com/excellencemedia
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ESvHk;aoG;aMumydwfjcif;? ESvHk;tarmazmufjcif;rsm;udk jzpfaponf/ xdkrQomru
uifqma&m*g? tqkwfa&miftqkwfyGa&m*g? udk,f0efaqmiftrsdK;orD;rsm;
aq;vdyfaomufaomtcg aeYraph vraph aygifrjynfhaomudk,fvuft*Fg
csdKU,Gif;aomuav;rsm;arG;vmEdkifjcif; ponfhaemuf qufwGJrsm;jzpfvmEdkifygonf/
aq;vdyfaiGY½SLjcif;onfvnf;
rdrdudk,fwdkif aq;vdyfaomufouJhodkUyifqdk;&Gm;pGm tEÅ&m,f&Sdygonf/ usef;rma&;ESifhrnDnGwfaom
pm;aomufrIyHkpH
upD"gwf(u,fvdk&D)
ESifhtqD"gwftvGeftrif;yg0ifaom? toD;t&Guf vHkavmufpGmryg0ifaompm;aomufrIyHkpHudk
usef;rma&;ESifhrnDnGwfaom pm;aomufrIyHkpH
tjzpfowfrSwfonf/ udk,fvufvIyf&Sm;rSKr&SdbJ tpm;taomufudk
tvGeftrif;pm;aomtcgudk,ftav;csdefwdk;vmEdkifygonf/ xdkrSwqifh
wjznf;jznf;t0vGefvmNyD; aemufqufwGJtjzpf
qD;csdKaoG;csdKa&m*g?aoG;wdk;a&m*g?
aoG;wGif;tqDwufjcif;
ponfh a&m*grsm;jzpfvmEdkifNyD; ESvHk;aoGaMumydwfjcif;? ESvHk;tarmazmufjcif;rsm;txd
qdk;&Gm;vmEdkifygonf/ xdkaMumifht0vGefjcif;onf tEÅ&m,fudk
zdwfac:aeouJhodkUjzpfaeygonf/
qm;?[if;csdKrIefU
jrifhrm;pGmyg0ifaom tpm;tpmrsm;? tcsKd&nfrsm;? tqD"mwf vGefuJpGmyg0ifaom
tpmrsm;(Oyrm-qDaMumfrkefU) ponfwdkUudkvnf; tEÅ&m,fruif;aom
tpmrsm;tjzpfowfrSwfEdkifonf/
udk,fvufvIyf&Sm; tm;upm;uif;aom b0aexdkifrIyHkpH
udk,fvufvIyf&Sm;
tm;upm;onf usef;rma&;udkvGefpGm taxmuftuljyKonf/
tqD"gwfESifhtcsKd
"gwfrsm;udkavmifuRrf;apNyD; udk,ftav;csdefusaponf? aoG;aygifxdef;nSday;onf?
aoG;avvSnfhywfrI aumif;aponf? pdwfzdpD;rI avsmhusaponf? ESvHk;<uufom;ESifht½dk;udkoefrmaponf?
wuf<upGmaexdkifjcif;onf rdrdudk,fudk,HkMunfrIwdk;aponf? tm½Hkpl;pdkufrItm;aumif;apNyD;
aysmf&Tifp&maumif;aom b0udkwnfaqmufEdkifapygrnf/
udk,fvufvIyf&Sm;rIudk
tvGeftuRHvkyf&efrvdktyfyg? aeYpOfem&D0ufcefU vIyfvIyf&Sm;&Sm;jyKjcif;onfyif
ESvHk;a&m*gudkumuG,fEdkifonf/
vGJrSm;aomb0aexdkifrIyHkpH\ aemufqufwGJqdk;usKd;rsm;
aoG;wdk;a&m*g
aoG;aygifcsdefyHkrSefxufrsm;aomtcg
ESvHk;onf e*dkyHkrSeftvkyfvkyfonfxuf ydkíydkítvkyfvkyf&onf/ xdktcg
ESvHk;ydkíyifyef;onf/ ESvHk;tarmazmuf&efydkrdk tcGifhomonf/ wufMuGpGmudk,fvufvIyf&Sm;jcif;?
rSefuefaomudk,ftav;csdefudk xdef;xm;jcif;? nDnGwfrQwtm[m&jynfh0aom
tpm;tpmrsm;udkpm;oHk;jcif; wdk.onf aoG;aygifcsdefrwufap&ef xdef;xm;ay;onf/
nDnGwfrQwí
tm[m&jynfh0aom tpm;tpmqdkonfrSm udk,fcHtm;jrifhwufapaom opfoD;? [if;oD;[if;&Gufrsm;udkpm;oHk;jcif;?
qm;avsmhípm;jcif;? t&uftvGeftuRHaomufjcif;rS a&SmifusOfjcif;ponfwdkUjzpfonf/
usef;rmapaom b0aexdkifrIyHkpHtwdkif; vdkufemusifhoHk;aexdkifaomfvnf; aoG;aygifrusygu
aq;0g;rsm;\ tultnDudkyg&,lí aoG;aygifcsdefudk xdef;xm;oifhonf/
qD;csKda&m*g
aoG;wGif;oMum;"gwfrsm;udk
pGrf;tiftjzpftoHk;jyKEdkif&ef cE¨mudk,frSxkwfaom tifqlvifa[mfrkef;
r&Sdrjzpfvkdtyfonf/ tifqlvifa[mfrkef;xkwfvkyfrI enf;aomtcg (odkY)
4if;\owdÅavsmhaomtcgwGif aoG;wGif;oMum;"gwfrsm; jrifhwufvmonf/ aoG;wGif;oMum;"gwfjrifhwufrIonf
aoG;aMumrsm;udk rmap? usOf;apEdkifonf/ xdktcg
ESvHk;tarmazmufEdkif&ef&mckdifEIef; jrifhwufvmonf/ xdkUaMumifh qD;csKda&m*grwufap&ef
(odkU)aoG;wGif;tcsKd"gwf rwufap&efvdktyfaom "gwfpm? aq;0g;rsm;ESifhjyKjyif&efvdktyfygonf/
aoG;wGif;tqD"gwfrsm;jcif;
udkvufpxDa&m
(Cholesterols ) ?
xdGKif*vpfp½kduf ( trigycerides ) rsm;onf aoG;wGif;tqD"gwfrsm;jzpfonf/
4if;aoG;wGiftqD"gwfrsm;? rsm;jym;vmNyD; aoG;aMumeH&HtwGif;tenfusaomtcg
aoG;aMumrsm; xl? rm? usOf; vmonf/ xdktcg ESvHk;tarmazmuf&ef&mEIef;
jrifhwufvmonf/ aoG;wGif;tqD"gwfrsm; rsm;aevsif tqDavsmhpm;&ef?
wufMuGpGmudk,fvufvIyf&Sm;&ef? udk,ftav;csdefxdef;odrf;&ef
vdktyfonf/ txufygtwdkif;vdkufemxdef;odrf;aomfvnf; aoG;wGif;tqD"gwf
rsm;NrJrsm;aevQif
aq;0g;rsm; aomufoHk;&efvdktyfygonf/ xdkuJhodkUvGJrSm;aom b0aexdkifrIyHkpHrsm;
usifhoHk;rIrsm;avavaemufqufwGJa&m*g? qdk;usKd;rsm;
jzpfEdkif&ef
tcGifhtvrf;ydkavavjzpfonf/
tjcm;tEÅ&m,f½Sdaom tjyKtrlrsm;
rufwmabmvpf qif'½kef; ( Metabolic Syndrome )
vlwpfOD;wGif
Adkuf½TJjcif;? aoG;wGif;tqD"gwfrsm;jcif;? aoG;wdk;jcif;ESifhaoG;wGif;tcsdK"gwfrsm;jcif;wdkUtwljzpfaeygu
ZD0ur®jzpfysufrIa&m*gpk (metabolic
syndrome )
½Sdaeol[kowfrSwfEdkifygonf/xdkodkY ZD0ur®jzpfysufrI a&m*gpk ½Sdaeaomolonf
q;DcsdKa&m*g? ESvHk;aoG;aMumydwfa&m*g? avjzwfavief;
a&m*grsm;jzpfvmEdkifygonf/
emwm½SnfpdwfzdpD;rI
vGJrSm;aomtrltusifh½Sdolrsm;onf
txD;usefjcif;? oD;oefYcGJxGufaevdkjcif;? pdwfzdpD;rIrsm;jcif;? emwm½SnfpdwfzdpD;rIrsm;jcif;wdkY
½Sdvmygu ESvHk;aoG;aMumydwfa&m*g jzpfvm&eftcGifhtvrf; ydkrsm;onf/
wcsKdYaomaq;0g;rsm;
oaE¨wm;aq;ESifh
a[mfrkef;yg0ifaomaq;0g;wcsKdU onfESvHk;aoG;aMumydwfa&m*g
jzpfvmEdkif&ef
tcGifhtvrf;rsm;aponf/
vGJrSm;aom b0aexdkifrIyHkpHudk
jyKjyifEdkif&efenf;vrf;rsm;
-aq;vdyf?
aq;&GufBuD;jzwfyg? aq;vdyfaiGUudkyifr½IrdygapESifh/
-wuf<upGm
vIyf&Sm;rIrsm; (Oyrm vrf;avQmufjcif;)udk wpfaeYvsifem&D0ufcefYvIyf&Sm;yg/
-aeUpOftoD;t&Gufig;rsKd;cefYyHkrSefpm;yg/
-qm;?
[if;csKdrIefU? tqDESifh tcsKd"gwf (oMum;? EdkUqD)
rsm;udkwwfEdkiforQavQmhpm;yg/
-wpfESpfwpfcg
q&m0efESifhwkdifyifí vdktyfaomaq;ppfrIrsm; jyKvkyfyg/
-rdrd\rdom;pk?
rdwfaqGo*F[rsm;udkvnf; vGJrSm;aomb0aexdkifrIyHkpHwdkYudk jyKjyifapjyD;
usef;rma&;ESifhnDnGwfrQwaom b0aexdkifrIyHkpHwdkU vufcHusifhoHk;vmatmif wdkufwGefoifhygonf/
3/ ESvHk;tarmazmufjcif; (ESvHk;aoG;aMumydwfjcif;)\
a&m*gvu©Pmrsm;
ESvHk;tarmazmufjcif;onf
½kwfw&ufa&m*gvu©Pmjywwfonf? qdk;&Gm;onf/ odkUaomfwcsKdUa0'em&Sifrsm;\
vu©PmrSm rjyif;xefyJ &ifacgif;atmifh½kHrQ? rtDromjzpf½kHrQom&Sdwwfonf/ rnfodkUrnfyHk
cHpm;&onfudk wdwdususrodyJ jzpfwwfjyD;? temESifhaq;a0;aewwfonf/ wcsKdUaom ESvHk;tarmazmufa&m*grSm
ESvHk;aoG;aMumydwfjyD; aoonftxdqdk;&Gm;Edkifygonf/
jyif;xefaomESvHk;tarmazmufa&m*g
jyif;xefaomESvHk;tarmazmufa&m*gonf
ESvHk;aoG;aMumydwfjcif;? xdkrSwqifhESvHk;<uufom;rsm;ykyfjcif;aMumifhjzpfonf/
&ifnGefUwnfhwnfhwGif emjcif;? atmifhjcif;? rtDromjzpfjcif;udk rdepftawmfMumMumcHpm;&NyD;
xdkae&mrSwqifh vufarmif;? b,fbufykcHk;? wawmif;qpf? ar;aph ponfae&mrsm;odkU
jyefUoGm;Edkifonf/ armjcif;? touf&SLusyfjcif;?
tefjcif;ESifhrtDromcHpm;&jcif;? acR;ap;ysHjcif;? jzLazsmhvmjcif;wdkUESifh
twlwGJíawGU&avh½Sdonf/
trsKd;orD;rsm;wGif
touf&SLusyfjcif;? ysdKUjcif;? tefjcif;? ar;aphem;w0dkufwGifemjcif; ponhfvu©PmwdkU
ydkrdkíawG.&avh&Sdonf/ emwm&SnfqD;csKda0'em&Sifrsm;wGif
ESvHk;<uufom;ykyfaomfvnf; txufygvu©Pmrsm;rawGU&wwfacs/ tb,faMumifhqdkaomf
qD;csKda&m*gMumygu tm½kHaMumrsm; ysufqD;EdkifaomaMumifhjzpfonf/
ESvHk;tarmazmufvsif bmqufvkyfrvJ
ESvHk;tarmazmufa0'em&Siftrsm;pkonf
aq;½kHra&mufrDwGifyif toufaoqHk;Edkifonf/xdkUaMumifhpuúefYwdkif;ta&;MuD;onf/
ydwfqdkUaeaom aoG;cJrsm;aysmfapNyD;? ESvHk;aoG;pD;qif;rIudkjyefvnfaumif;rGefapaom
aq;0g;rsm;
&Sdaeaomfvnf;
xdkaq;0g;rsm;udk ESvHk;tarmazmufvQifazmufjcif; odkUwnf;r[kwf em&Dtenf;i,ftwGif;
ay;EdkifrSom ESvHk;MuGufom;ysufpD;rIoufomEdkifygonf/
xdkUaMumifhpuúefUwdkif;ta&;BuD;ygonf/ ESvHk;tarmazmufa0'em&Sifrsm;tzdkU
teD;tem;wGifaq;½kH½Sdygu ta&;ay:ukoaqmifodkU tjrefoGm;oifhonf/ teD;tem;wGif
aq;½kHr&Sdyguq&m0efudkcsufcsif;yifhíukooifhygonf/
&ifbwfatmifhjcif;
(rjyif;xefaomESvHk;tarmazmufa&m*g)
ESvHk;aoG;aMumtenf;i,frQ
ydwfaomtcg (odkU) ESvHk;aoG;aMumusOf;NyD; ESvHk;aoG;pD;qif;rIavsmhenf;vmaomtcg
&ifbwfatmifhjcif; (Angina) udkcHpm;&Edkifonf/ xdk&ifbwfatmifhjcif;onf rdepftenf;i,frQomMumí
vIyfvIyf½Sm;½Sm;vkyfaomtcg ydkqdk;jyD; em;aomtcg oufomoGm;Edkifonf/
wcgw&HwGif
pdwfvIyf&Sm;jcif;? pdwfzdpD;rIrsm;jcif;?
&moDOwk'Pfudkjyif;xefpGmcH&jcif; (Oyrm ylvGef;jcif;? at;vGef;jcif;) wdkUonf
&ifbwfatmifhjcif;udk jzpfapEdkifonf/
&ifbwfatmifhjcif;onf
vufarmif;? ausmbuf? vnfyif;? tpmtdrf? 0rf;Adkuftxufydkif;ponfh ae&mrsm;odkUjyefUoGm;Edkifonf/
xdkUodkY&ifbwfatmifwwfolonf jyif;xefaomESvHk;tarmazmufa&m*g &Edkif&eftcGifhtvrf;ydkavonf/
&ifbwfatmifha&m*ga0'em&Sifrsm;onf
&ifbwfatmifhjcif;udkapmifhMunhfoifhonf/ &ifbwfatmifhjcif;onf
tBudrfa&pdwfvmjcif;? tcsdefydkMumjcif;? touf&SLusyfjcif;ESifh
&ifwkefjcif;? tenf;i,frQvIyf&Sm;½kHESifhatmifhjcif;?
pdwfzdpD;rI&Sd½kHrQjzifhatmifhjcif; wdkUjzpfvmygu txl;*½kpdkuf&ef
vdktyfvmygonf/
&ifbwfatmifhvQifbmvkyf&rvJ
vIyfvIyf&Sm;&Sm;jyKaepOf
&ifbwfatmifhvQif csufcsif;em;yg/ q&m0efay;xm;aomvQmatmufiHkaq; (eg.Nitrol tablet)
tmjzef;aq;wdkUudk toHk;jyKyg/ q&m0efnTefMum;xm;onfhtwdkif;twdtusvdkufemyg?
txufygaq;rsm; toHk;jyKaomfvnf; roufomygu aq;½HkodkUtjrefoGm;oifhonf/ aq;½HkESifhreD;vQif
q&m0efudktjrefyifhí ukorIcHoifhygonf/
ESvHk;tarmazmufjcif;udkb,fvdkukorvJ
a&m*gjyif;xefrItay:rlwnfí
aq;ukorItqifhrsm;uGJjym;oGm;onf/ ta&;ay:ukoaqmifwGif aoG;cJaysmfaq;rsm;jzifh
ukoay;vdkufjyD; vdktyfaom prf;oyfppfaq;rIrsm; xyfrHjyKvkyf&Edkifonf/
(e.g blood tests, echocardiagram, coraonary
angiogram)
xdkUaemufq&m0efu
a&m*gtajctaeay:rlwnfí aq;0g;ESifh ukoay;Edkifygonf/ aeUpOfaexdkfifrIb0yHkpHudkjyKjyifapEdkif&ef
tBuHOmPfrsm;ay;Edkifygonf/ xdkUodkU q&m0efnTefMum;onfhtwdkif; vdkufemaqmif&GufEdkifygu
ESvHk;usef;rmrItajctae wdk;wufaumif;rGefvmEdkifonf/ vdktyfygu
ESvHk;aoG;pD;qif;rIudk jyefvnfaumif;rGefapaomenf;vrf;rsm; (Oyrm ESvHk;aoG;aMumcsJUjcif;?
ESvHk;aoG;aMumtpm;xdk;jcif;) udkqufvuf vkyfaqmifoifhygonf/ q&m0efuvlem\a&ma*gtajctaeudk
oHk;oyfí qufvufnTefMum;ay;ygvdrfhrnf/
tdrfjyefa&mufvsifbmqufvkyf&rvJ
ESvHk;tarmazmufvlemrsm;onf
aq;½kHrSqif;NyD; tdrfjyefa&mufonfESifh ESvHk;jyefvnfoefpGrf;a&; avhusifhcef;rsm;udk
vkyfaqmifoifhonf/ aeUpOfavhusifhjyKvkyfoGm;jcif;jzifh aemufwpfBudrftarmrazmufatmif
umuG,fEdkifygonf/ q&m0efcGifhjyKxm;aom udk,fvufvIyf&Sm;avhusifhcef;rsm;udk
tcsdefrSefjyKvkyfjcif;? nTefMum;xm;aom aq;0g;rsm;udkyHkrSefrSD0Jjcif;? aq;vdyfjzwfjcif;
ESifh aexdkifrIb0yHkpHudk jyKjyifjcif;? usef;rma&;todynmay;tpDtpOfrsm;ESifh aqG;aEG;yGJrsm;udk
avhvmwufa&mufjcif;? b0t&nftaoG;wdk;wufap&eftNrJwap avhusifhaejcif;ESifh pdwfvHkNcHKrI&ap&ef
tvkyfvkyfjcif;ponfjzifh q&m0efESifhtao;pdyfwdkifyifí nTefMum;csufrsm;udk
vdkufemoifhygonf/
ESvHk;tarmazmufjcif;wGifukoaomaq;0g;rsm;
1/
aoG;usJaq;
2/
aoG;aMumus,faq;
3/
aoG;usaq;
4/
qD;aq;rsm;
5/
aoG;wGif;tqDusaq;
txufygaq;0g;rsm;udk
q&m0efnTefMum;onfhtwdkif; aomufoHk;oifhygonf/
Vitamins (oufapmifh"gwf)
ESifhESvHk;tarmazmufa&m*g
tm;aq;rsm;rSD0Jpm;oHk;jcif;jzifh
ESvHk;a&m*gudk rumuG,fEdkifyg/ ta&;BuD;onfrSmusef;rma&;ESifh nDnGwfaom?
rQwaomtpm;tpmrsm;udk pm;oHk;&efomjzpfonf/ ESvHk;tarmazmufa&m*g&NyD;jyefaumif;Edkifrnfvm;
jyefaumif;Edkifraumif;Edkifonf
<uufom;ysufpD;rItay:wGifrlwnfonf/ a&m*gpvsifpjcif;yifaq;0g;ukorIcH,lygu jyefaumif;Edkifonfh
tvm;tvmrsm;ygonf/ wenf;qdk&vQif apmapmukav aumif;avjzpfygonf/
aemufwpfBudrfrjzpfatmifb,fvdkumuG,f&rvJ
ESvHk;tarmazmufjcif;a0'emcHpm;zl;olonf
aemufwpfBudrfjzpf&ef tcGifhtvrf;rsm;onf/ q&m0efnTefMum;onfhtwdkif;aexdkifjcif;?
aq;0g;rsm;rSD0Jjcif;? ESvHk;jyefvnfoefpGrf;a&; avhusifhcef;rsm; yHkrSefjyKvkyfjcif;?
aeUpOfaexdkifrIb0yHkpHudk usef;rma&;ESifhtnD jyKjyifaexdkifjcif;wdkUjzifh
aemufwpfBudrfESvHk; tarmazmufap&ef umuG,foifhonf/ vlemtrsm;pkonf
aq;0g;rsm;udka&½SnfpGJíaomuf&efvdktyfonf/
ESvHk;a&m*gumuG,fzdkUenf;vrf;rsm;(usef;rmapaomb0aexdkifrIyHkpH)
- aq;vdyfjzwfyg/
- usef;rma&;ESifhnDnGwfrQwaom tpm;tpmrsm;udkpm;oHk;yg/
- wufwuf<u<uvIyf½Sm;NyD; tpm;taomufudkvnf; xdef;odrf;yg/
- aoG;wdk;a&m*grwufatmifxdef;yg/
- aoG;wGif;tcsKd"gwf rrsm;ap&efxdef;yg/
- aoG;wGif;tqD"mwf rwufap&efxdef;yg/
- aq;vdyf? aq;&GufMuD;oHk;pGJrSKudk&yfyg
aq;ayghvdyf?
aq;jyif;vdyf? pD;u&uf? cyfyHk½Ijcif;? uGrf;0g;jcif;? aq;iHkjcif;wdkUonf
usef;rma&;twGuf tEÅ&m,f½Sdonf/ qdk;usKd;rsm;onf/ jzwf&efMudK;pm;yg/
aq;vdyf? aq;&GufMuD;oHk;pGJrIudk &yfjcif;onfaumif;rGefaom
usef;rma&;qDodkU OD;wnfaeaom ajcwpfvSrf;yifjzpfonf/
aq;vdyfjzwfjcif;\tusKd;aus;Zl;rsm;
aq;vdyf?
aq;&GufBuD;oHk;pGJrIudk wpf&ufjzwfvsifyifwpf&uftusKd;&Sdonf/
apmapmjzwfEdkifav aumif;avjzpfonf/ aq;vdyfjzwfjcif;tm;jzifh ESvHk;tarmazmuf?
ESvHk;aoG;aMumydwfa&m*g? avjzwfavief;a&m*gjzpfyGm;rI avsmhusap½kHomru
uifqma&m*gESifhtqkwfa&mif tqkwfyGa&m*gjzpfyGm;rIudk avsmhusapEdkifygonf/
tjcm;tusKd;aus;Zl;rsm;vnf;&Sdygonf/
aq;vdyfjzwfjyD; &ufowÅywftenf;i,f Mumaomtcg cGeftm;rsm;wdk;wufvmonf/
tyifyef;cHEdkifvmonf/ aoG;vnfywfrI ydkrdkaumif;rGef vmjcif;aMumifh vrf;avQmuf&mwGiftqifajyacsmarGUvmedkifonf/
tm½kHcHpm;EdkifrIydkvmjyD;
tpm;taomufpm;&mwGifcHwGif;awGUvmEdkifonf/ aq;vdyfeHUr&ojzifh ydkrdkvef;qef;wuf<uvmonf/
aiGukefaMu;usoufomonf/ rdom;pkESifh rdwfaqGo*F[rsm;udkvnf; aq;vdyftEÅ&,frS
uif;a0;apygonf/
aq;vdyfudkb,fvdkjzwf&rvJ
aq;vdyfjzwf&efenf;vrf;aygif;pHk&Sdonfhteuf
rdrdESifhoifhavsmfonfudk a&G;cs,fíprf;MunfhusifhoHk;Munfhoifhonf/
aq;vdyfjzwf&efqHk;jzwfcsufcsjyD;u b,faeUupjyD;aq;vdyfraomufawmhyg[k&ufa&G;cs,fyg/
csrSwfxm;aompnf;urf;rsm;twdkif; vdkufemEdkif&efMudK;pm;yg/
rdom;pkESifholi,fcsif;
rsm;udk
today;zGifhajymyg/ olwdkUuvnf;ulnDMuygvdrfhrnf/ xdkUtjyifaq;vdyfjzwf&mwGif
ay:vmEdkifonfh aq;vdyfjzwfvu©Pmrsm;udk taumif;qHk;&ifqdkifEdkif&efpOf;pm;xm;yg/
aq;vdyfjzwfvu©Pmrsm;
aq;vdyfjzwfoltrsm;pkonf
aq;vdyfjzwf&mwGif jzpfay:vmaom acgif;udkufjcif;? pdwftvdkrusjzpfjcif;?
pdwf"gwfusjcif;? pdwfpkpnf;ír&jzpfjcif;? ponfh aq;vdyfjzwfvu©Pmrsm;udk
onf;rcHEdkifí aq;vdyfjyefaomufjzpfMuonf/ aq;vdyf? aq;&GufMuD;wdkUonf
pdwfudkpGJvrf;apaomt&mrsm;jzpfí jzwfEdkif&efcufcJonf/ xdkYtjyif
aq;vdyfjzwfcgp&uftenf;i,ftwGif; tvGefcHpm;&cufonf/ aq;vdyfjzwf&efcufcJaomfvnf;
jyefaomufjzpf&efrl tvGefvG,fulonf/ aq;vdyfjzwfvu©Pmrsm;udk rcHpm;Edkifygu
eDukdwif;ygaomyDau0g;jcif;? eDudkwif;ygaomaq;rsm;uyfjcif;aomufjcif;jzifh a&Smif&Sm;Edkifygonf/
owdxm;&rnfhtcsufrSm ESvHk;a&m*ga0'em&Sifrsm;ESifh
udk,f0efaqmifrdcifrsm;
onf
eDudkwif;yg0ifaomaq;0g;rsm;udk q&m0efunTefMum;rSomvsif oHk;pGJoifhonf/
aq;vdyfjzwf&mwGif*½kpdkuf&rnfhtcsufrsm;
-
wpfvdyfwnf;yg? wpf½Idufwnf;ygqdkNyD; prf;raomufMunfhygESifh/ wpfvdyfrSpíjyefaomufjzpfvdrfhrnf/
-
tvkyfxJwGifpdwfESpfxm;NyD; aq;vdyfaomufcsifpdwfudkarhxm;yg/ aq;vdyft&rf;aomufcsifygu
]]ig;rdepfyJapmifh}}
qdkNyD; aemufqGJxm;yg/ aq;vdyfudkarhoGm;ygvdrfhrnf/
-
aq;vdyfaomufaeusae&mrsm;udk roGm;ygESifh? aq;vdyfaomufolrsm;udk
a0;a0;oma&Smifyg/
-
apmapmtdyf,m0ifyg? jynfhjynfh00tem;,lyg? pdwfzdpD;rIudka&Smif&Sm;yg/
tcuftcJumvudkausmfoGm;ygu ydkrdkaumif;rGefaomb0udk avQmufvSrf;Edkifrnf[k
pdwfwGiftjrJowd&yg/
-
]]igaq;vdyfraomufyJaeEkdifw,f}} [k*kPf,laompdwfarG;yg/
-
aq;vdyfjzwfjyD;aemuf t&ifuxuftpm;taomuf ydkrdkpm;aumif;vmrnf/
xdkYaMumifh0vmwwfonf/ pdwfrysufygESifh? tpm;taomufvnf;pm;
avhusifhcef;vnf;vkyfyg/ ta&;MuD;onfrSm aq;vdyfraomuf
&efjzpfonf/
-
aq;vdyfjzwfr&cJhvsifvnf; pdwf"gwfrusygESifh/ aq;vdyfjzwfcsifpdwftrSefwu,f&SdjyD;
tMudfrfMudrf MudK;pm;íjzwfygu atmifjrifEdkifygonf/
usef;rma&;ESifh
nDnGwfrQwaompm;aomufrIyHkpH
ig;rsKd;pm;yg? aeYpOftoD;t&Gufig;rsKd;cef
hpm;yg? toD;t&GufwGifyg0ifaom tm[m&rsm;onf ESvHk;a&m*gESifh
avjzwfavief;a&m*gwdkUudk umuG,fEdkifonf/ iSufaysmoD;? yef;oD;? vdar®mfoD; ?
o&ufoD; ponfwdkUudk pm;oHk;oifhonf/ t&GuftaeESifh
[if;oD;[if;&GufqDESpfZGef;? c&rf;csOfoD;wpfvHk;
pm;½kHrQjzifhvHkavmufygonf/
qm;?[if;csKdrIefYa&Smifyg/ /qm;rsm;aom
(Oyrm.ig;ajcmuf? iHjym&nf)[if;rsm;udk a&Smifyg/ qm;udk wpfaeukefvufzuf&nfZGef;wpfZGef;cefYompm;ygu
usef;rma&;ESifhnDnGwfonf/
trQif"gwfrsm;rsm;pm;yg/ /trQif"gwfonfvnf;
ESvHk;a&m*gESifh avjzwfavief;a&m*gudk umuG,fEkdifonf/ yJrsKd;pHk? toD;t&GufwdkUwGif trQif"gwf rsm;pGmyg0ifonf/
ig;pm;yg/ /wpfywfESpfBudrfig;pm;yg/ig;tqDwGifaumif;aom?
usef;rma&;ESifhnDnGwfaomtqD"mwfrsm; (Omega 3 fatty acids)
yg0ifonf/ 4if;wdkYonf aoG;rcJapjzif;jzifh ESvHk;ESifhavjzwfa&m*grsm; umuG,fEdkifonf/ig;BuD;qD
pm;ay;jcif;jzifhvnf; tusdK;aus;Zl;&Sdygonf/
t&ufavQmhaomufyg/ /t&ufjzwf&efrvdkyg/
tvGeftuRHraomufygESifh/ bD,mcGufwpf0uf (250rDvD)? 0dkifwpfcGuf(100rDvD)? 0DpuD
(25 rDvD)? wGif yg0ifaomt,fudka[myrmPtwlwlyifjzpfrnf/ trsdK;om;rsm; 0DpuD 2 yufcefY?
trsdK;orD;rsm;onf0DpuD 1yufcefYom wpfaeYwpfaeY aomufoifhygonf/
tqDudka0;a0;a&Smifyg/ / tqD"mwfonf pGrf;tifudktrsm;qHk;axmufyHhay;Edkifaomfvnf; roHk;pGJ? ravmifuRrf;ygu t0vGefvmvdrfhrnf/
jynfh0tqDESifh trans-fat wdkYonf raumif;aomaoG;wGif; tqD"mwfrsm;
jzpfonf/ ESvHk;a&m*gjzpfyGm;rSKudkwdk;aponf/ rjynfh0qDonf
tEÅ&m,fenf;aomfvnf; 0Edkifonf?
xdkYaMumifhtenf;i,fom pm;oifhonf/
axmywf?
*D;(Ghee)? tkef;qD? pm;tkef;qD? tonf;ESifhuvDpmrsm;? tqDxl0ufom;? ta&cGH?
MuufOtESpf? acsmuvufwdkYwGif jynfh0qDrsm;pGmyg0ifonf/ oHvGifqD? yJqD? aeMumqD? ESrf;qD?
0gaphqD? ajymif;qD? rm*s&if;? yJydpyfqD? ig;BuD;qDwdkYonf rjynfh0qDrsm;jzpfonf/
qDenf;enf;ESihf[if;csufyg/ / qDenf;enf;omoHk;yg/ aMumfrnfhtpm;
jyKwf?zkwf? okwf? aygif;? uifponfjzifhyHkpHajymif;ícsufjyKwfyg/
tom;udktqDxkwf?ta&cGHcGmícsufyg/ / trJom;?0ufom;?qdwfom;
wdkYtpm; Muufom;pm;yg/ wufwuf<u<uvSKyf&Sm;jcif;jzifhudk,ftav;csdefudkxdef;yg/
t0vGefjcif;
tpmudktvGefpm;NyD;udk,fvufvSKyf&Sm;rSKenf;aomtcg
cE¨mudk,fwGiftqD"mwfrsm; pkyHkvmonf/ xdkrSwqifht0vGefvmonf/ t0vGefjcif;onf
ESvHk;tarmazmufa&m*gESifh avjzwfavief;a&m*gjzpfyGm;&ef &mcdkifESKef;ydkvmonf/
0? r0b,fvdkodrvJ
0jcif;udkwdkif;wmEdkifaomenf;vrf;rsm;&Sdonf/
Oyrm BMI,
|
|
udk,ftav;csdef(uDvdk*&rfjzifh)
t&yftarmif;(rDwmjzifh)
x t&yftarmif;(rDwmjzifh)
|
|
BMI = 18.5-24.9 kg/m² ------------ yHkrSefudk,ftav;csdef
25 kg/m² ---------------------- jynfhjynhfNzdK;NzdK;
30kg/m² xufydkvQif----- t0vGef
BMI wefzdk;rsm;avav ESvHk;ESifhavjzwfavief;a&m*grsm;
jzpfyGm;EIef;ydkavav jzpfonf/ Adkuf½TJjcif;onfvnf;
t0vGefjcif;wpfrsKd;yifjzpfonf/ ykdítEÅ&m,f rsm;onf/ trsKd;om;qdkvSsif
cg;twdkif; 102cm txuf?trsKd;orD;qdkvQif cg;twdkif; 88cm txuf ydkvQift0vGefAdkuf½TJolrsm;tjzpf
owfrSwfEdkifonf/ &Sdoif&Sdxdkufaom udk,ftav;csdef qdkonfrSm t&yftarmif;?
toufESifhvdifay:wGifrIwnfonf/ q&m0efonf oifhtwGuf &Sdoifhaomudk,ftav;csdefudk
owfrSwfay;Edkifvdrfhrnf/
wufwuf<u<uvIyf&Sm;rIonf usef;rma&;twGufta&;BuD;
wufwuf<u<uvIyf&Sm;rIonf
usef;rma&;twGuf tvGefta&;BuD;ygonf/
aoG;wGif;oMum;"mwf?
tqD"mwfESifhaoG;aygifcsdefwdkU usaponf/ aoG;vnfywfrI tm;aumif;í atmufqD*sif"mwfvHkavmufpGm&aponf?
udk,ftav;csdef avsmhaponf? pdwfzdpD;rIudk avsmhaponf? ESvHk;?
<uufom;?t½dk;rsm;udkoefrmaponf/ uifqma&m*g (Oyrm-tlrBuD;uifqm?
&ifom;uifqm) jzpfyGm;rIEIef;udk avsmhusaponf? rdrdudk,frdrd usef;rmaeonf[k
pdwfcGeftm;wufvmNyD; tdyfaysmfaponf/
tm;upm;½Hk oGm;&efvdktyfygovm;
rvdktyfyg/
tm;upm;tjyif;txef vkyf&efrvdktyfyg/ vrf;avQmufjcif;? opfyifpdkufysKd;jcif;?
tdrftvkyfvkyfjcif;? uav;rsm;ESifhupm;jcif;wdkYudkyif
wufwuf<u<uvSKyf½Sm;rSK[kac:Edkifonf/ b,ftouft&G,fa&mufa&muf
wufwuf<u<uvSKyf½Sm;rSKonfusefrmjcif;udk jzpfaponf/
aeUpOfvSKyf½Sm;oGm;vmrSKudk
tenf;i,fajymif;vJ½HkrQjzifh MuD;rm;aom tusdK;aus;Zl;rsm;&Edkifonf/ "mwfavSum;ESifhoGm;rnfUtpm;
½dk;½dk;avSum;jzifhwufyg? um;ESifhoGm;rnfUtpm;jzpfEdkifvQif vrf;avQmufoGm;yg/ wDAdah½SwGif
tcsdeftMumMuD; rxdkifygESifh/
avUusifhcef;b,favmufvkyf&rvJ/
wpfaeUwGifem&D0uf?wpfywfwGif
ig;&ufcefU vSKyf½Sm;rSKonf vHkavmuf\/ ajz;ajz;pívSKyf½Sm;yg/tjcm;a&m*grsm;
Oyrm-ESvHk;a&m*g½Sdaeygu q&m0efESifhwdkifyifjyD;rSvkyfoifhygonf/
udk,fcE¨mudktjrJ*½kpdkufyg/ vSKyfvSKyf½Sm;½Sm;vkyfaomtcgaexdkifraumif;ygu
q&m0efESifh wdkifyifoifhonf/ cHEdkif&nf½Sdygu avUusifhcef;udk
wdk;ívkyfyg/acR;tenf;i,fxGufjyD; tenf;i,farmonftxdvkyfEdkifonf/avUusifhcef;udkwdk;ívkyfjcif;tm;jzifh
oufvHkaumif;vmrnf/ udk,fvufavUusifhcef;udkyHkrSefjyKvkyfyg/r&yfygESifh
b0wpfavQmufvHk; wuf<uaeaomaexdkifrSKyHkpHjzifh aeEdkifvQiftaumif;qHk;jzpfonf/
