6gVW^X >‫ﻋﺮﺑﻲ‬

:‫ﺍﻟﺴﻜﹼ ﺮﻱ‬
‫ﻛﻴﻔﻴﺔ ﺍﺧﺘﻴﺎﺭ‬
#‫ﺍﻷﻃﻌﻤﺔ ﺍﻟﺼﺤﻴﺔ‬

Diabetes:
Making healthy
food choices.
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‫‪Table of Contents‬‬

‫‪٣‬‬ ‫ﺗﻨﺎﻭﻝ ﺍﻟﻄﻌﺎﻡ ﺍﻟﺼﺤﻲ ﻟﻠﺘﺤﻜﹼ ﻢ ﺑﺎﻟﺴﻜﹼ ﺮﻱ‬ ‫■‬

‫‪4‬‬ ‫‪Healthy Eating for diabetes‬‬

‫‪٥‬‬ ‫ﺍﻷﻃﻌﻤﺔ ﺍﻟﻨﺸﻮﻳﺔ‬ ‫■‬

‫‪5‬‬ ‫‪Carbohydrate foods‬‬

‫‪١١‬‬ ‫ﺍﻷﻃﻌﻤﺔ ﺍﻟﺒﺮﻭﺗﻴﻨﻴﺔ‬ ‫■‬

‫‪11‬‬ ‫‪Protein foods‬‬

‫‪١٦‬‬ ‫ﺍﻟﺪﻫﻮﻥ‬ ‫■‬

‫‪16‬‬ ‫‪Fats‬‬

‫‪١٨‬‬ ‫ﺍﻷﻃﻌﻤﺔ ﺫﺍﺕ ﺍﻟﻤﺤﺘﻮﻯ ﺍﻟﻌﺎﻟﻲ ﻣﻦ ﺍﻟﺪﻫﻦ ﻭﺍﻟﺴﻜﹼ ﺮ‬ ‫■‬

‫‪18‬‬ ‫‪High fat and high sugar foods‬‬

‫‪٢٠‬‬ ‫ﺍﻷﻃﻌﻤﺔ ﺍﻷﺧﺮﻯ‬ ‫■‬

‫‪20‬‬ ‫‪Other foods‬‬

‫‪٢٣‬‬ ‫ﺍﻟﻜﺤﻮﻝ‬ ‫■‬

‫‪23‬‬ ‫‪Alcohol‬‬
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‫ﻫﺎﻣﺎ ﻣﻦ ﻋﻤﻠﻴﺔ ﺍﻟﺘﺤﻜﹼﻢ ﺑﻤﺴﺘﻮﻳﺎﺕ ﺍﻟﻐﻠﻮﻛﻮﺯ ﺍﻟﺴﻜﹼﺮﻓﻲ ﺍﻟﺪﻡ‪#‬ﻭﺗﻨﺎﻭﻝ ﺍﻟﻄﻌﺎﻡ ﺍﻟﺼﺤﻲ‬
‫ﻳﹸﻌﺘﺒﺮ ﺗﻨﺎﻭﻝ ﺍﻟﻄﻌﺎﻡ ﺍﻟﺼﺤﻲ ﺟﺰ ﹰﺀﺍ ﹰ‬
‫ﻳﺘﻌﻴﻦ ﻋﻠﻴﻚ ﺷﺮﺍﺀ ﺃﻃﻌﻤﺔ ﺧﺎﺻﺔ ﺃﻭ ﺇﻋﺪﺍﺩ ﻭﺟﺒﺎﺕ ﻣﻨﻔﺼﻠﺔ ﻟﻚ ﻭﻟﺒﺎﻗﻲ ﺃﻓﺮﺍﺩ ﻋﺎﺋﻠﺘﻚ‪#‬ﻣﻦ ﺍﻟﻤﻬﻢ ﺃﻥ‬
‫ﹼ‬ ‫ﻣﻔﻴﺪ ﻟﻠﺠﻤﻴﻊ‪ ،‬ﻟﺬﻟﻚ ﻻ‬
‫ﺗﺴﺘﺸﻴﺮ ﺍﺧﺘﺼﺎﺻﻲ ﺗﻐﺬﻳﺔ‪ ،‬ﻓﻬﻮ ﻳﺴﺘﻄﻴﻊ ﺇﻋﻄﺎﺀ ﻣﺸﻮﺭﺍﺕ ﻓﺮﺩﻳﺔ ﺑﺸﺄﻥ ﺗﻨﺎﻭﻝ ﺍﻟﻄﻌﺎﻡ ﺍﻟﺼﺤﻲ ﻟﻠﺘﺤﻜﹼﻢ ﺑﺎﻟﺴﻜﹼﺮﻱ‪#‬‬

‫ﻣﺎ ﺍﻟﺬﻱ ﻳﺠﺐ ﺃﻥ ﺃﺗﻨﺎﻭﻟﻪ؟‬

‫ﻟﻠﻤﺴﺎﻋﺪﺓ ﻓﻲ ﺍﻟﺘﺤﻜﹼﻢ ﺑﻤﺮﺽ ﺍﻟﺴﻜﹼﺮﻱ ﻟﺪﻳﻚ‪ ،‬ﻋﻠﻴﻚ ﻣﺎ ﻳﻠﻲ‪/‬‬
‫ﺗﻨﺎﻭﻝ ﺛﻼﺙ ﻭﺟﺒﺎﺕ ﻳﻮﻣﻴﺔ ﺗﻮﺯﹼﻋﻬﺎ ﻋﻠﻰ ﻓﺘﺮﺍﺕ ﻣﺘﺴﺎﻭﻳﺔ ﺧﻼﻝ ﺍﻟﻴﻮﻡ‪#‬ﻭﺇﺫﺍ ﻛﻨﺖ ﺗﺄﺧﺬ ﺑﻌﺾ ﺃﻧﻮﺍﻉ ﺍﻷﻗﺮﺍﺹ ﺃﻭ ﺍﻹﻧﺴﻮﻟﻴﻦ‪ ،‬ﻓﻘﺪ‬ ‫ֺ‬
‫ﺃﻳﻀﺎ ﻟﺘﻨﺎﻭﻝ ﻭﺟﺒﺔ ﺧﻔﻴﻔﺔ ﺑﻴﻦ ﻛﻞ ﻭﺟﺒﺘﻴﻦ ﺭﺋﻴﺴﻴﺘﻴﻦ ﻭﻗﺒﻞ ﺍﻟﺬﻫﺎﺏ ﻟﻠﻨﻮﻡ‪#‬ﻳﺴﺘﻄﻴﻊ ﻃﺒﻴﺒﻚ ﺃﻭ ﻣﺴﺆﻭﻝ ﺍﻟﺘﻮﻋﻴﺔ‬ ‫ﺗﺤﺘﺎﺝ ﹰ‬
‫ﻋﻤﺎ ﺇﺫﺍ ﻛﻨﺖ ﺑﺤﺎﺟﺔ ﻷﻛﻞ ﻭﺟﺒﺎﺕ ﺧﻔﻴﻔﺔ‪#‬‬ ‫ﺑﻤﺮﺽ ﺍﻟﺴﻜﹼﺮﻱ ﺃﻭ ﺍﺧﺘﺼﺎﺻﻲ ﺍﻟﺘﻐﺬﻳﺔ ﺇﺧﺒﺎﺭﻙ ﹼ‬
‫ﺭﻛﹼﺰ ﻭﺟﺒﺎﺗﻚ ﻋﻠﻰ ﺍﻷﻃﻌﻤﺔ ﺍﻟﻨﺸﻮﻳﺔ ﺍﻟﻐﻨﻴﺔ ﺑﺎﻷﻟﻴﺎﻑ‪ ،‬ﻣﺜﻞ ﺍﻟﺨﺒﺰ ﻭﺳﻴﺮﻳﺎﻝ ﺍﻟﻔﻄﻮﺭ ﺍﻟﻤﺼﻨﻮﻋﺔ ﻣﻦ ﺍﻟﺤﺒﻮﺏ ﺍﻟﻜﺎﻣﻠﺔ‪،‬‬ ‫ֺ‬
‫ﻭﺍﻟﻔﺎﺻﻮﻟﻴﺎ‪ ،‬ﻭﺍﻟﻌﺪﺱ‪ ،‬ﻭﺍﻟﺨﻀﺎﺭ ﺍﻟﻨﺸﻮﻳﺔ ﻛﺎﻟﺒﻄﺎﻃﺎ‪ ،‬ﻭﺍﻟﻔﻮﺍﻛﻪ‪#‬ﻓﺎﻷﻃﻌﻤﺔ ﺍﻟﻨﺸﻮﻳﺔ ﻣﻔﻴﺪﺓ ﻟﻚ‪#‬ﻭﻫﻲ ﺗﻀﻴﻒ ﺷﻴ ﹰﺌﺎ ﻣﻦ‬
‫ﺍﻟﻐﻠﻮﻛﻮﺯ ﺍﻟﺴﻜﹼﺮﺇﻟﻰ ﺩﻣﻚ‪ ،‬ﻓﻴﺴﺘﺨﺪﻣﻬﺎ ﺟﺴﻤﻚ ﻋﻠﻰ ﺷﻜﻞ ﻃﺎﻗﺔ‪#‬ﻳﺴﺘﻄﻴﻊ ﺍﺧﺘﺼﺎﺻﻲ ﺍﻟﺘﻐﺬﻳﺔ ﺇﺧﺒﺎﺭﻙ ﻋﻦ ﻣﻘﺪﺍﺭ‬
‫ﺍﻟﻨﺸﻮﻳﺎﺕ ﺍﻟﺘﻲ ﺗﺤﺘﺎﺝ ﻷﻛﻠﻬﺎ ﻓﻲ ﻛﻞ ﻭﺟﺒﺔ ﻃﻌﺎﻡ‪#‬‬
‫ﺍﻷﻃﻌﻤﺔ ﺍﻟﺒﺮﻭﺗﻴﻨﻴﺔ ﻣﻬﻤﺔ ﻟﻠﺼﺤﺔ ﺍﻟﺠﻴﺪﺓ‪#‬ﺇﺧﺘﺮ ﺍﻷﻃﻌﻤﺔ ﺍﻟﺒﺮﻭﺗﻴﻨﻴﺔ ﻗﻠﻴﻠﺔ ﺍﻟﺪﻫﻦ‪ ،‬ﻛﺎﻟﻠﺤﻢ ﺍﻷﺣﻤﺮ‪ ،‬ﻭﻟﺤﻢ ﺍﻟﺪﺟﺎﺝ ﺑﺪﻭﻥ‬ ‫ֺ‬
‫ﺟﻠﺪ‪ ،‬ﻭﺍﻟﺴﻤﻚ‪ ،‬ﻭﺃﻃﻌﻤﺔ ﻣﺸﺘﻘﺎﺕ ﺍﻷﻟﺒﺎﻥ ﻗﻠﻴﻠﺔ ﺍﻟﺪﻫﻦ‪#‬‬
‫ﺇﺧﺘﺮ ﺍﻷﻃﻌﻤﺔ ﻗﻠﻴﻠﺔ ﺍﻟﺪﻫﻦ ﺧﺎﺻﺔ ﺍﻟﺪﻫﻮﻥ ﺍﻟﻤﺸ ﹼﺒﻌﺔ‪#‬ﻓﺎﻟﺪﻫﻮﻥ ﺍﻟﻤﺸ ﹼﺒﻌﺔ ﻟﻴﺴﺖ ﺟﻴﺪﺓ ﻟﻠﻘﻠﺐ‪#‬ﺿﻊ ﺣ ﹰﺪﺍ ﻟﻜﻤﻴﺔ‬ ‫ֺ‬
‫ﺍﻷﻃﻌﻤﺔ ﺍﻟﻐﻨﻴﺔ ﺑﺎﻟﺪﻫﻮﻥ ﺍﻟﻤﺸ ﹼﺒﻌﺔ ﻣﺜﻞ ﺍﻟﺤﻠﻴﺐ ﻛﺎﻣﻞ ﺍﻟﺪﺳﻢ‪ ،‬ﻭﺍﻟﻠﺤﻮﻡ ﺍﻟﺘﻲ ﺗﺤﺘﻮﻱ ﻋﻠﻰ ﺍﻟﺪﻫﻦ‪ ،‬ﻭﺍﻟﺰﺑﺪ‪ ،‬ﻭﺍﻟﺠﺒﻦ‪،‬‬
‫ﻭﺣﻠﻴﺐ ﺟﻮﺯ ﺍﻟﻬﻨﺪ‪ ،‬ﻭﺍﻷﻃﻌﻤﺔ ﺍﻟﻤﺼﻨﹼﻌﺔ‪ ،‬ﻭﺍﻟﻤﺄﻛﻮﻻﺕ ﺍﻟﺠﺎﻫﺰﺓ ﺍﻟﺴﺮﻳﻌﺔ‪#‬ﺃﺿﻒ ﺇﻟﻰ ﻏﺬﺍﺋﻚ ﻛﻤﻴﺎﺕ ﺻﻐﻴﺮﺓ ﻣﻦ ﺍﻟﺪﻫﻮﻥ‬
‫ﺍﻷﻛﺜﺮ ﻓﺎﺋﺪﺓ ﻟﻠﺼﺤﺔ ﻣﺜﻞ ﺍﻟﻤﺮﺟﺮﻳﻦ ﺑﻮﻟﻴﺄﻧﺴﺘﺸﻮﺭﺍﻳﺘﺪﻭﻣﻮﻧﻮﺃﻧﺴﺘﺸﻮﺭﺍﻳﺘﺪ‪ ،‬ﻭﺍﻟﺰﻳﻮﺕ ﻣﺜﻞ ﺯﻳﺖ ﻋ ﹼﺒﺎﺩ ﺍﻟﺸﻤﺲ ﻭﻓﻮﻝ‬
‫ﻭﺍﻟﻤﻜﺴﺮﺍﺕ‪ ،‬ﻭﺍﻟﺒﺬﻭﺭ‪ ،‬ﻭﺍﻷﻓﻮﻛﺎﺩﻭ‪#‬‬
‫ﹼ‬ ‫ﺍﻟﺼﻮﻳﺎ ﻭﺍﻟﺰﻳﺘﻮﻥ ﻭﺍﻟﻜﻨﻮﻻ‪ ،‬ﻭﺍﻟﺴﻤﻚ‪،‬‬
‫ﺿﻊ ﺣ ﹰﺪﺍ ﻟﻜﻤﻴﺎﺕ ﺍﻷﻃﻌﻤﺔ ﺍﻟﻐﻨﻴﺔ ﺑﺎﻟﺴﻜﹼﺮ ﻭ‪$‬ﺃﻭ ﺍﻟﺪﻫﻦ‪ ،‬ﻛﺎﻟﻤﺮﻃﺒﺎﺕ‪ ،‬ﻭﺍﻟﺴﻜﺎﻛﺮ‪ ،‬ﻭﺍﻟﺸﻮﻛﻮﻻ‪ ،‬ﻭﺍﻟﻜﺎﺗﻮ‪ ،‬ﻭﺍﻟﺒﺴﻜﻮﻳﺖ‪،‬‬ ‫ֺ‬
‫ﻭﺍﻟﺤﻠﻮﻳﺎﺕ‪#‬‬
‫ﺇﺫﺍ ﻛﻨﺖ ﺗﺘﻌﺎﻃﻰ ﺍﻟﻜﺤﻮﻝ‪ ،‬ﺍﺳﺘﻔﺴﺮ ﻣﻦ ﻃﺒﻴﺒﻚ ﻣﺎ ﺇﺫﺍ ﻛﺎﻥ ﺫﻟﻚ ﻣﺄﻣﻮﻧﹰﺎ ﻟﻚ ﻭﻣﺎ ﻫﻲ ﺍﻟﻜﻤﻴﺔ ﺍﻟﺘﻲ ﻳﻤﻜﻨﻚ ﺃﻥ ﺗﺸﺮﺑﻬﺎ‪#‬‬ ‫ֺ‬
‫ﺍﻟﻨﺸﺎﻁ ﺍﻟﺒﺪﻧﻲ ﻳﻤﻜﻦ ﺃﻥ ﻳﺘﺤﻜﹼﻢ ﺑﺎﻟﺴﻜﹼﺮﻱ ﻟﺪﻳﻚ‪#‬ﺍﺳﺘﻔﺴﺮ ﻣﻦ ﻃﺒﻴﺒﻚ ﻋﻦ ﻧﻮﻉ ﻭﻣﻘﺪﺍﺭ ﺍﻟﻨﺸﺎﻁ ﺍﻟﻤﻔﻴﺪ ﻟﻚ‪#‬‬ ‫ֺ‬

‫ﻟﻠﻤﺰﻳﺪ ﻣﻦ ﺍﻟﻤﻌﻠﻮﻣﺎﺕ ‪###‬‬

‫ﺍﺗﺼﻞ ﺑﺎﺧﺘﺼﺎﺻﻲ ﺗﻐﺬﻳﺔ ﻣﻤﺎﺭﺱ ﻣﺮﺧﺺ ﻟﻪ‪#‬ﻟﻤﻌﺮﻓﺔ ﺍﺧﺘﺼﺎﺻﻲ ﻓﻲ ﻣﻨﻄﻘﺘﻚ ﺍﺗﺼﻞ ﺑـ‪/‬‬
‫ﺟﻤﻌﻴﺔ ﺍﺧﺘﺼﺎﺻﻴﻲ ﺍﻟﺘﻐﺬﻳﺔ ﺍﻷﺳﺘﺮﺍﻟﻴﺔ ')‪&-%%-&'.‬‬ ‫ֺ‬
‫ﻣﺆﺳﺴﺔ ﺍﻟﺴﻜﹼﺮﻱ ﺍﻷﺳﺘﺮﺍﻟﻴﺔ ‪&(%%&(+*--‬‬ ‫ֺ‬
‫ﺍﻟﻤﺴﺘﺸﻔﻰ ﺍﻟﻘﺮﻳﺐ ﻣﻨﻚ‬ ‫ֺ‬

‫‪٣‬‬
Healthy eating for Diabetes

Healthy eating is an important part of managing blood glucose (sugar) levels. Healthy eating is
good for everybody, you do not need to buy special foods or prepare separate meals for you and
your family. It is important to see a dietitian who can provide individual advice about healthy
eating for diabetes.

What should I eat?

To help manage your diabetes, you need to:

■ Eat three meals a day and spread these evenly throughout the day. If you are on some types of
tablets for diabetes or insulin you may also need to eat a snack between meals and before bed.
Your doctor, diabetes educator or dietitian can tell you whether you need to eat snacks.

■  Base your meals on high fibre carbohydrate foods, such as wholegrain bread and cereals,
beans, lentils, starchy vegetables (eg. potato) and fruits. Carbohydrate foods are good for you.
These foods will put some (sugar) glucose in your blood, which your body uses as energy. A
dietitian can tell you how much carbohydrate to eat at each meal.

■ Protein foods are important for good health. Choose protein foods that are lower in fat like
lean meat, skinless chicken, fish and low fat dairy foods.

■  Choose foods lower in fat (especially saturated fat). Saturated fat is not good for your heart.
Limit foods high in saturated fat like full cream milk, fatty meat, butter, cheese, coconut milk,
processed foods and take away foods. Include small amounts of healthier fats in your diet such
as polyunsaturated or monounsaturated margarines, oils such as sunflower, soybean, olive and
canola, fish, nuts, seeds and avocado.

■  Limit foods that are high in sugar and/or fat like soft drink, lollies, chocolate, cakes, biscuits
and pastries

■  If you drink alcohol ask your doctor if it is safe for you and how much you can drink.

■  Being active can help manage your diabetes. Ask your doctor what type of activity and how
much is good for you.

For more information...

Contact an Accredited Practicing Dietitian, to find one in your area contact:

■  the Dietitians Association of Australia 1800 812 942

■  Diabetes Australia on 1300 136 588

■  your local hospital

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Carbohydrate foods
#‫ ﻓﻬﻲ ﺗﻀﻊ ﺑﻌﺾ ﺍﻟﺴﻜﹼﺮ ﻓﻲ ﺩﻣﻚ ﻛﻲ ﻳﺴﺘﺨﺪﻣﻪ ﺟﺴﻤﻚ ﻋﻠﻰ ﺷﻜﻞ ﻃﺎﻗﺔ‬#‫ﺇﻥ ﺍﻷﻃﻌﻤﺔ ﺍﻟﻨﺸﻮﻳﺔ ﻣﻔﻴﺪﺓ ﻟﻚ‬
‫ﻓﺎﻹﻛﺜﺎﺭ ﻣﻦ ﺍﻷﻃﻌﻤﺔ ﺍﻟﻨﺸﻮﻳﺔ ﻓﻲ ﺇﺣﺪﻯ ﺍﻟﻮﺟﺒﺎﺕ ﺍﻟﺮﺋﻴﺴﻴﺔ‬#‫ﻳﻮﻣﻴﺎ‬
‫ﹰ‬ ‫ﺣﺎﻭﻝ ﺗﻮﺯﻳﻊ ﺍﻷﻃﻌﻤﺔ ﺍﻟﻨﺸﻮﻳﺔ ﻋﻠﻰ ﺛﻼﺙ ﻭﺟﺒﺎﺕ‬
‫ﺃﻳﻀﺎ ﻟﻸﻛﻞ ﺑﻴﻦ ﺍﻟﻮﺟﺒﺎﺕ ﺍﻟﺮﺋﻴﺴﻴﺔ ﻭﻗﺒﻞ‬
‫ﻛﻤﺎ ﺃﻥ ﺑﻌﺾ ﺍﻟﻨﺎﺱ ﻗﺪ ﻳﺤﺘﺎﺟﻮﻥ ﹰ‬#‫ﺃﻭ ﺍﻟﻌﺎﺩﻳﺔ ﻳﺰﻳﺪ ﺍﻟﺴﻜﹼﺮ ﻛﺜﻴﺮﹰﺍ ﻓﻲ ﺩﻣﻚ‬
‫ ﻳﺴﺘﻄﻴﻊ‬#‫ ﺃﻣﺎ ﺍﻟﻜﻤﻴﺔ ﺍﻟﺘﻲ ﺗﻌﺎﺩﻝ ﻣﻘﺪﺍﺭﹰﺍ ﻭﺍﺣ ﹰﺪﺍ ﻣﻦ ﺍﻷﻃﻌﻤﺔ ﺍﻟﻨﺸﻮﻳﺔ ﻓﻤﻜﺘﻮﺑﺔ ﺗﺤﺖ ﺍﻷﻃﻌﻤﺔ‬#‫ﺍﻟﺬﻫﺎﺏ ﻟﻠﻨﻮﻡ‬
‫ﺍﺧﺘﺼﺎﺻﻲ ﺍﻟﺘﻐﺬﻳﺔ ﻹﺧﺒﺎﺭﻙ ﻋﻦ ﻋﺪﺩ ﻣﻘﺎﺩﻳﺮ ﺍﻟﻨﺸﻮﻳﺎﺕ ﺍﻟﺘﻲ ﺗﺤﺘﺎﺝ ﻟﺘﻨﺎﻭﻟﻬﺎ ﻓﻲ ﻛﻞ ﻭﺟﺒﺔ ﹼ‬
‫ﻭﻋﻤﺎ ﺇﺫﺍ ﻛﻨﺖ ﺗﺤﺘﺎﺝ ﻷﻛﻞ‬
#‫ﻭﺟﺒﺎﺕ ﺧﻔﻴﻔﺔ‬
Carbohydrate foods are good for you. These foods will put some sugar in your blood, which
your body uses for energy. Try to spread carbohydrate foods over three meals a day. Too much
carbohydrate food eaten at a meal or snack will put too much sugar in your blood. Some people
with diabetes may also need to eat between meals and before bed.The amount equal to one serve
of carbohydrate is written under the foods. A dietitian can tell you how many serves of carbohydrate
to eat at each meal and whether you also need to eat snacks.

fruit loaf
1 slice ‫ﺍﻟﺨﺒﺰ ﺍﻟﻤﺼﻨﻮﻉ ﻣﻦ‬
lavashl bread ‫ﺧﺒﺰ ﻻﻓﺎﺵ‬ wholegrain bread ‫ﺍﻟﺤﺒﻮﺏ ﺍﻟﻜﺎﻣﻠﺔ‬
‫ﺭﻏﻴﻒ ﺍﻟﻔﻮﺍﻛﻪ‬
1/2 sheet ‫ﻧﺼﻒ ﺭﻗﻴﻘﺔ‬ ‫ﻗﻄﻌﺔ ﻭﺍﺣﺪﺓ‬
‫ﻗﻄﻌﺔ ﻭﺍﺣﺪﺓ‬ 1 slice

muffins
1/2 muffin
‫ﻣ ﹺﻔﻦ‬ 1/2 lebanese ‫ﺛﻠﺚ ﺭﻏﻴﻒ‬
crumpets
‫ﻛﺮﻣﺒﺖ‬ ‫ﻧﺼﻒ ﻣ ﹺﻔﻦ‬ bread ‫ﺧﺒﺰ ﻟﺒﻨﺎﻧﻲ‬
‫ﻗﻄﻌﺔ ﻭﺍﺣﺪﺓ‬ 1 slice

‫ﻗﻄﻌﺘﺎ ﺑﺴﻜﻮﻳﺖ‬
breakfast cereals ‫ﺳﻴﺮﻳﺎﻝ ﺍﻟﻔﻄﻮﺭ‬
2 biscuits 1/4-3/4 cup ‫ﺛﻼﺛﺔ ﺃﺭﺑﺎﻉ ﻓﻨﺠﺎﻥ‬Å ‫ﺭﺑﻊ‬
٥
ȽȽȽysȽȽ9ȽȽkȽ`
ȽȽȽfȽȽMȽȽDʜ
Carbohydrate foods

‫ﺃﺭﺯ ﺑﺴﻤﺎﺗﻲ‬ ‫ﺑﺎﺳﺘﺎ‬

‫ﺑﺮﻏﻞ‬
‫ﺛﻠﺚ ﻓﻨﺠﺎﻥ ﻣﻄﺒﻮﺥ‬ ‫ﻧﺼﻒ ﻓﻨﺠﺎﻥ ﻣﻄﺒﻮﺥ‬
‫ﻧﺼﻒ ﻓﻨﺠﺎﻥ ﻣﻄﺒﻮﺥ‬
bourghal wheat basmati rice pasta
1/2 cup cooked 1/3 cup cooked &$'cup cooked

‫ﺷﻌﻴﺮﻳﺔ ﺍﻟﺪﻗﻴﻘﺘﻴﻦ‬ ‫ﺣﻨﻄﺔ ﺳﻮﺩﺍﺀ‬ ‫ﺷﻌﻴﺮﻳﺔ‬

‫ﻗﻠﻴﻠﺔ ﺍﻟﺪﻫﻦﻧﺼﻒ ﻋﻠﺒﺔ‬ ‫ﺛﻠﺚ ﻓﻨﺠﺎﻥ ﻣﻄﺒﻮﺥ‬ ‫ﺛﻠﺚ ﻓﻨﺠﺎﻥ ﻣﻄﺒﻮﺥ‬
2 minute noodles buck wheat noodles
(low fat) 1/2 packet 1/3 cup cooked 1/3 cup cooked

filo pastry ‫ﺭﻗﺎﺋﻖ ﻋﺠﻴﻦ ﻓﻴﻠﻮ‬

‫ﻣﺴﺤﻮﻕ ﺍﻟﻨﺸﺎﺀ‬ 2 sheets ‫ﺭﻗﻴﻘﺘﺎﻥ‬
flour plain ‫ﻃﺤﻴﻦ ﻋﺎﺩﻱ‬ ‫ﻣﻠﻌﻘﺔ ﻣﺎﺋﺪﺓ ﻭﻧﺼﻒ‬
2 tablespoons ‫ﻣﻠﻌﻘﺘﺎ ﻣﺎﺋﺪﺓ‬ corn flour
1 1/2 tablespoons

‫ﺑﻄﺎﻃﺎ ﺣﻠﻮﺓ‬
sweet potato ‫ﺣﺒﺔ ﺣﺠﻢ ﻭﺳﻂ‬ ‫ﺑﻄﺎﻃﺎ‬
‫ﺣﺒﺔ ﺣﺠﻢ ﻭﺳﻂ‬ corn cob ‫ﻛﻮﺯ ﺫﺭﺓ‬
1 medium
1 medium ‫ﻭﺍﺣﺪ ﺣﺠﻢ ﻭﺳﻂ‬
potatoes1 medium
٦
 ȽȽȽysȽȽ9ȽȽkȽ`
ȽȽȽfȽȽMȽȽDʜ
Carbohydrate foods

legumes ‫ﻗﺮﻧﻴﺎﺕ‬
lentils ‫ﻋﺪﺱ‬ baked beans ‫ﻓﺎﺻﻮﻟﻴﺎ ﻣﻄﺒﻮﺧﺔ‬
&$'"1 cup ‫ﻧﺼﻒ ﻓﻨﺠﺎﻥ ﺇﻟﻰ ﻓﻨﺠﺎﻥ‬
1 cup ‫ﻓﻨﺠﺎﻥ‬ 1/2 cup ‫ﻧﺼﻒ ﻓﻨﺠﺎﻥ‬

cherries ‫ﻛﺮﺯ‬ banana ‫ﻣﻮﺯ‬

apple ‫ﺗﻔﺎﺡ‬
1 cup ‫ﻓﻨﺠﺎﻥ‬ 1 medium ‫ﺣﺒﺔ ﺣﺠﻢ ﻭﺳﻂ‬ 1 medium ‫ﺣﺒﺔ ﺣﺠﻢ ﻭﺳﻂ‬

mandarin ‫ﻣﻨﺪﺭﻳﻦ‬
kiwi fruit ‫ﻓﺎﻛﻬﺔ ﻛﻴﻮﻱ‬ grapes ‫ﻋﻨﺐ‬
2 medium ‫ﺣﺒﺘﺎﻥ ﺣﺠﻢ‬
‫ﻭﺳﻂ‬ 2 medium ‫ﺣﺒﺘﺎﻥ ﺣﺠﻢ ﻭﺳﻂ‬ 1 cup ‫ﻓﻨﺠﺎﻥ‬

peach ‫ﺩﺭﺍﻕ‬ nectarine

‫ﺣﺒﺘﺎﻥ ﺣﺠﻢ‬ ‫ﻧﻜﺘﺮﻳﻦ‬ mango ‫ﻣﺎﻧﻐﺎ‬
2 medium 2 medium
‫ﻭﺳﻂ‬ ‫ﺣﺒﺘﺎﻥ ﺣﺠﻢ ﻭﺳﻂ‬ 1 medium ‫ﺣﺒﺔ ﺣﺠﻢ ﻭﺳﻂ‬
٧
ȽȽȽysȽȽ9ȽȽkȽ`
ȽȽȽfȽȽMȽȽDʜ
Carbohydrate foods

‫ﺃﻧﺎﻧﺎﺱ‬
‫ﻗﻄﻌﺘﺎﻥ‬

pear pineapple
‫ﺇﺟﺎﺹ‬ plums ‫ﺑﺮﻗﻮﻕ‬
1 medium ‫ﺣﺒﺔ ﺣﺠﻢ ﻭﺳﻂ‬ 4 average ‫ﺣﺒﺎﺕ ﺣﺠﻢ ﻭﺳﻂ‬٤ 2 slices

watermelon ‫ﺑﻄﻴﺦ ﺃﺣﻤﺮ‬ rock melon ‫ﺑﻄﻴﺦ ﺃﺻﻔﺮ‬ orange ‫ﺑﺮﺗﻘﺎﻝ‬

2 cups ‫ﻓﻨﺠﺎﻧﺎﻥ‬ 1/2 whole ‫ﻧﺼﻒ ﻭﺍﺣﺪﺓ‬ 1 large ‫ﺣﺒﺔ ﺣﺠﻢ ﻛﺒﻴﺮ‬

‫ﺯﺑﻴﺐ‬ ‫ﺗﻤﺮ‬
‫ﻣﻠﻌﻘﺔ ﻣﺎﺋﺪﺓ‬ ‫ﺣ ﹼﺒﺎﺕ‬٤
sultanas ‫ﻭﻧﺼﻒ‬ ‫ﻣﺸﻤﺶ ﻣﺠﻔﹼ ﻒ‬ ‫ﺗﻔﺎﺡ ﻣﺠﻔﹼ ﻒ‬ dates
1 1/2 tablespoons ‫ﺣﺒﺎﺕ ﻛﺎﻣﻠﺔ‬٥ ‫ﻣﻠﻌﻘﺘﺎ ﻣﺎﺋﺪﺓ‬
4 dried
dried appricots dried apples
5 whole 2 tablespoons

fruit juice ‫ﻋﺼﻴﺮ ﻓﻮﺍﻛﻪ‬ tinned fruit ‫ﻓﻮﺍﻛﻪ ﻣﻌﻠﹼﺒﺔ‬ dried figs ‫ﺗﻤﺮ ﻣﺠﻔﹼ ﻒ‬
1/2 cup ‫ﻧﺼﻒ ﻓﻨﺠﺎﻥ‬ 1/2 cup ‫ﻧﺼﻒ ﻓﻨﺠﺎﻥ‬
4 whole ‫ﺣ ﹼﺒﺎﺕ‬٤
٨
 ‫‪ȽȽȽysȽȽ9ȽȽkȽ`
ȽȽȽfȽȽMȽȽDʜ‬‬
‫‪Carbohydrate foods‬‬

‫ﻛﺴﺘﺮﺩ ﻗﻠﻴﻞ ﺍﻟﺪﺳﻢ‬ ‫ﺣﻠﻴﺐ ﻣﺴﺤﻮﺏ ﺍﻟﺪﺳﻢ‬ ‫ﺣﻠﻴﺐ ﻗﻠﻴﻞ ﺍﻟﺪﺳﻢ‬ ‫ﺷﺮﺍﺏ ﺻﻮﻳﺎ‬
‫ﻧﺼﻒ ﻓﻨﺠﺎﻥ‬ ‫ﻓﻨﺠﺎﻥ‬ ‫ﻓﻨﺠﺎﻥ‬ ‫ﻓﻨﺠﺎﻥ‬
‫‪low fat custard‬‬ ‫‪skim milk‬‬ ‫‪low fat milk‬‬ ‫‪soy drink‬‬
‫‪1/2 cup‬‬ ‫‪1 cup‬‬ ‫‪1 cup‬‬ ‫‪1 cup‬‬

‫ﻟﺒﻦ ﺯﺑﺎﺩﻱ ﻋﺎﺩﻱ ﻗﻠﻴﻞ ﺍﻟﺪﺳﻢ‬
‫ﺠ ﹶﻤﻊ ‪٢٠٠‬ﻏﺮﺍﻡ‬
‫ﹶﻣ ﹾ‬
‫‪reduced fat fruit yoghurt‬‬
‫‪reduced fat plain yoghurt‬‬
‫)‪1 tub (200g‬‬
‫ﻟﺒﻦ ﺯﺑﺎﺩﻱ ﻣﻊ ﻓﻮﺍﻛﻪ ﻗﻠﻴﻞ ﺍﻟﺪﺳﻢ‬
‫ﻟﺒﻦ ﺯﺑﺎﺩﻱ ﺧﺎﺹ ﺑﺎﻟﺤﻤﻴﺔ‬
‫ﺠ ﹶﻤﻊ ﺻﻐﻴﺮ ‪١٠٠‬ﻏﺮﺍﻡ‬
‫ﹶﻣ ﹾ‬
‫ﺠ ﹶﻤﻊ ‪٢٠٠‬ﻏﺮﺍﻡ‬
‫ﹶﻣ ﹾ‬
‫‪diet yoghurt‬‬
‫)‪1 small tub (100g‬‬
‫)‪1 tub (200g‬‬

‫‪low fat ice cream‬‬ ‫ﺑﻮﻇﺔ ﻗﻠﻴﻠﺔ ﺍﻟﺪﺳﻢ‬ ‫‪sorbet‬‬ ‫ﺻﻮﺭﺑﺖ‬

‫‪2 scoops‬‬ ‫ﻣﻐﺮﻓﺘﺎﻥ‬ ‫‪1 scoop‬‬ ‫ﻣﻐﺮﻓﺔ ﻭﺍﺣﺪﺓ‬

‫‪٩‬‬
ȽȽȽysȽȽ9ȽȽkȽ`
ȽȽȽfȽȽMȽȽDʜ
Carbohydrate foods

‫ﺑﺴﻜﻮﻳﺖ ﻣﻊ ﻓﺎﻛﻬﺔ‬
‫ﺑﺴﻜﻮﻳﺖ ﻗﻠﻴﻞ ﺍﻟﺪﺳﻢ‬
fruit biscuits
reduced fat biscuits

‫ﻗﻄﻊ ﺑﺴﻜﻮﻳﺖ ﺣﻠﻮ‬٣ ‫ﻗﻄﻌﺘﺎﻥ ﺇﻟﻰ‬

(2-3 sweet biscuits)

‫ﻗﻄﻊﻣﻘﺮﻣﺸﺎﺕ ﺃﻭ ﺧﺒﺰ ﻣﻘﺮﻣﺶ‬٤ ‫ﻗﻄﻌﺘﺎﻥ ﺇﻟﻰ‬

(2-4) crackers or crispbreads

‫ﺑﺎﻥ ﻛﺎﻳﻜﺲ‬ ‫ﻛﻌﻚ ﺍﻷﺭﺯ‬

‫ﻭﺍﺣﺪﺓ ﺻﻐﻴﺮﺓ ﺍﻟﺤﺠﻢ‬ ‫ﻛﻌﻜﺎﺕ ﺃﺭﺯ‬٣ ‫ﻛﻌﻜﺘﺎﻥ ﺇﻟﻰ‬
pancakes rice cakes
1 small 2-3 rice cakes

١٠
 ‫‪zkzr0`
fMDʜ‬‬
‫‪protein foods‬‬
‫ﻻ ﺗﺤﺘﺎﺝ ﺇﻻﹼ ﺇﻟﻰ ﻛﻤﻴﺎﺕ ﺻﻐﻴﺮﺓ ﻣﻦ ﺍﻷﻃﻌﻤﺔ ﺍﻟﺒﺮﻭﺗﻴﻨﻴﺔ ﻛﻞ ﻳﻮﻡ ﻟﻠﻤﺤﺎﻓﻈﺔ ﻋﻠﻰ ﺻﺤﺘﻚ‪.‬‬
‫ﻫﺬﻩ ﺍﻷﻃﻌﻤﺔ ﻻ ﺗﻀﻊ ﺍﻟﺴﻜﹼ ﺮ ﻓﻲ ﺩﻣﻚ‪ .‬ﺣﺎﻭﻝ ﺍﺧﺘﻴﺎﺭ ﺍﻷﻃﻌﻤﺔ ﺍﻟﺒﺮﻭﺗﻴﻨﻴﺔ ﻗﻠﻴﻠﺔ ﺍﻟﺪﻫﻦ‪.‬‬
‫‪You only need small amounts of protein foods each day for good health.‬‬
‫‪These foods do not put sugar in your blood. Try to choose protein foods‬‬
‫‪that are lower in fat.‬‬

‫ﺍﻷﻃﻌﻤﺔ ﺍﻟﺒﺮﻭﺗﻴﻨﻴﺔ ﻗﻠﻴﻠﺔ ﺍﻟﺪﻫﻦ‬

‫‪Lower fat protein foods‬‬

‫ﻟﺤﻢ ﺍﻟﺨﺮﻭﻑ‬
‫‪lean lamb‬‬ ‫ﻟﺤﻢ ﺍﻟﺨﻨﺰﻳﺮ ﺍﻷﺣﻤﺮ ‪lean pork‬‬ ‫ﻟﺤﻢ ﺍﻟﺒﻘﺮ ﺍﻷﺣﻤﺮ‬
‫ﺍﻷﺣﻤﺮ‬
‫‪lean beef‬‬

‫ﻟﺤﻢ ﺍﻟﺨﻨﺰﻳﺮ‬ ‫ﻟﺤﻢ ﺍﻟﺪﺟﺎﺝ ﺑﺪﻭﻥ ﺟﻠﺪ‬

‫‪lean bacon‬‬ ‫ﺍﻟﻠﺤﻢ ﺍﻟﻤﻔﺮﻭﻡ ﺍﻷﺣﻤﺮ‬
‫ﺍﻟﻤﻤﻠﹼﺢ ﺍﻷﺣﻤﺮ‬ ‫‪skinless chicken‬‬
‫‪lean mince meat‬‬

‫ﻟﺤﻢ ﺻﺪﺭ ﺍﻟﺪﻳﻚ ﺍﻟﺮﻭﻣﻲ ﺍﻷﺣﻤﺮ‬ ‫ﻟﺤﻢ ﻓﺨﺬ ﺍﻟﺨﻨﺰﻳﺮ ﺍﻷﺣﻤﺮ‬

‫‪pastrami‬‬ ‫ﺑﺴﺘﺮﺍﻣﻲ‬
‫‪lean turkey breast‬‬ ‫‪lean ham‬‬
‫‪١١‬‬
ȽzȽkȽzȽr0ȽȽ`
ȽfȽMȽDʜ
protein foods

‫ﺍﻷﻃﻌﻤﺔ ﺍﻟﺒﺮﻭﺗﻴﻨﻴﺔ ﻗﻠﻴﻠﺔ ﺍﻟﺪﻫﻦ‬

Lower fat protein foods

‫ﺟﻤﺒﺮﻱ‬ ‫ﺳﻤﻚ‬
prawns fish

‫ﺃﺧﻄﺒﻮﻁ‬
octopus

oysters ‫ﻣﺤﺎﺭ‬
‫ﺑﻠﺢ ﺍﻟﺒﺤﺮ‬
mussels

‫ﺳﻤﻚ ﻣﻌﻠﹼﺐ‬
canned fish

١٢
 ȽzȽkȽzȽr0ȽȽ`
ȽfȽMȽDʜ

protein foods

‫ﺍﻷﻃﻌﻤﺔ ﺍﻟﺒﺮﻭﺗﻴﻨﻴﺔ ﻗﻠﻴﻠﺔ ﺍﻟﺪﻫﻦ‬

Lower fat protein foods

‫ﺟﺒﻦ ﻗﻠﻴﻞ ﺍﻟﺪﺳﻢ‬ ‫ﺟﺒﻦ ﺷﺮﺍﺋﺢ ﻗﻠﻴﻞ ﺍﻟﺪﺳﻢ‬

low fat cheese low fat sliced cheese

‫ﺟﺒﻦ ﻛﻮﺗﺞ‬ ‫ﺟﺒﻦ ﺭﻳﻜﻮﺗﺎ‬

cottage cheese ricotta cheese

‫ﺟﺒﻦ ﻣﺨﻔﻒ ﺍﻟﺪﺳﻢ‬

eggs ‫ﺑﻴﺾ‬
reduced fat cheese

١٣
‫‪ȽzȽkȽzȽr0ȽȽ`
ȽfȽMȽDʜ‬‬
‫‪protein foods‬‬
‫ﺍﻷﻃﻌﻤﺔ ﺍﻟﺒﺮﻭﺗﻴﻨﻴﺔ ﺍﻟﻐﻨﻴﺔ ﺑﺎﻟﺪﻫﻦ ‪Ä‬ﺣﺎﻭﻝ ﺗﺤﺪﻳﺪ ﻛﻤﻴﺔ ﻣﺎ ﺗﺄﻛﻠﻪ ﻣﻨﻬﺎ‬
‫‪High fat protein foods - try to limit these foods‬‬

‫ﻗﻄﻊ ﺍﻟﺨﻨﺰﻳﺮ ﻣﻊ ﺍﻟﻌﻈﻢ‬ ‫ﺧﺎﺻﺮﺓ ﺍﻟﻐﻨﻢ‬

‫‪pork chop‬‬ ‫‪lamb loin‬‬

‫ﺳﻼﻣﻲ‬
‫‪salami‬‬
‫ﺷﺮﺍﺋﺢ ﻟﺤﻢ ﺍﻟﺨﻨﺰﻳﺮ ﺍﻟﻤﻤﻠﺢ‬
‫ﻟﺤﻢ ﺍﻟﺪﺟﺎﺝ ﻣﻊ ﺟﻠﺪﻩ‬ ‫ﺍﻟﻐﻨﻲ ﺑﺎﻟﺪﻫﻦ‬
‫‪chicken with skin‬‬ ‫‪fatty bacon‬‬

‫ﺗﺸﻴﻜﻦ ﻟﻮﻑﺩﺟﺎﺝ‬
‫‪chicken loaf‬‬ ‫ﻭﻣﻘﻄﻊ ﺷﺮﺍﺋﺢ‬
‫ﹼ‬ ‫ﻣﺼﻨﹼﻊ‬
‫‪devon‬‬ ‫ﺩﹶﻓﹸﻦ‬

‫‪١٤‬‬
 ȽzȽkȽzȽr0ȽȽ`
ȽfȽMȽDʜ
protein foods

‫ﻓﺮﺍﻧﻜﻔﻮﺭﺕ‬ ‫ﻣﻘﺎﻧﻖ‬

frankfurts sausages

‫ﺟﺒﻦ ﻛﺎﻣﻞ ﺍﻟﺪﺳﻢ‬

full fat cheese

‫ﺟﺒﻦ ﻛﺮﻳﻢﻃﺮﻱ ﻟﻠﻔﺮﺵ‬ ‫ﺟﺒﻦ ﻓﻴﺘﺎ‬

cream cheese feta cheese

١٥
 isȽo,Ƚ`
Fats
‫ ﻟﻜﻨﻚ ﺇﺫﺍ ﺃﻛﺜﺮﺕ ﻣﻦ ﺗﻨﺎﻭﻝ ﺃﻱ ﻧﻮﻉ ﻣﻦ‬،‫ﻻ ﺗﻀﻊ ﺍﻟﺪﻫﻮﻥ ﺍﻟﺴﻜﹼ ﺮ ﻓﻲ ﺩﻣﻚ‬
.‫ﺃﻧﻮﺍﻉ ﺍﻟﺪﻫﻦ ﻓﻘﺪ ﻳﺮﺗﻔﻊ ﻭﺯﻧﻚ‬
Fats do not put sugar in your blood but if you eat too much of any
type of fat you may gain weight.
‫ﺍﻟﺪﻫﻮﻥ ﺍﻟﺼﺤﻴﺔ ﺍﻟﺪﻫﻮﻥ ﺍﻟﺒﻮﻟﻴﺄﻧﺴﺘﺸﻮﺭﺍﻳﺘﺪ ﻭﺍﻟﻤﻮﻧﻮﺃﻧﺴﺴﺘﺸﻮﺭﺍﻳﺘﺪ‬
#‫ ﻛﹸ ﻞ ﻛﻤﻴﺎﺕ ﺻﻐﻴﺮﺓ ﻣﻨﻬﺎ‬،‫ﻫﺬﻩ ﺍﻟﺪﻫﻮﻥ ﺟﻴﺪﺓ ﻟﻘﻠﺒﻚ‬
Healthy fats (polyunsaturated and monounsaturated fats)
These fats are good for your heart, eat in small amounts.

‫ﻣﺮﺟﺮﻳﻦ‬
margarine VkdXVYd ‫ﺃﻓﻮﻛﺎﺩﻭ‬

‫ﺯﻳﺘﻮﻥ‬
olives ‫ﺯﻳﺖ ﺭﺵ‬ ‫ﺯﻳﺖ ﺯﻳﺘﻮﻥ‬ ‫ﺯﻳﺖ ﻛﺎﻧﻮﻻ‬ ‫ﺯﻳﺖ ﻋ ﹼﺒﺎﺩ ﺍﻟﺸﻤﺲ‬
spray oil olive oil canola oil sunflower oil

‫ﺑﺬﺭ‬
‫ﺯﺑﺪ ﻓﺴﺘﻖ ﺍﻟﻌﺒﻴﺪ‬ ‫ﻣﻜﺴﺮﺍﺕ ﻏﻴﺮ ﻣﻤﻠﹼﺤﺔ‬
‫ﹼ‬ tahini ‫ﻃﺤﻴﻨﺔ‬ pumpkin
seeds
‫ﻳﻘﻄﻴﻦ‬
peanut butter nuts(unsalted)

١٦

iso,`

Fats
‫ﺍﻟﺪﻫﻮﻥ ﺍﻟﻤﺸﺒﹼﻌﺔ‬
#‫ ﺣﺎﻭﻝ ﻋﺪﻡ ﺗﻨﺎﻭﻝ ﺇﻻﹼ ﺍﻟﻘﻠﻴﻞ ﻣﻨﻬﺎ‬،‫ﻫﺬﻩ ﺍﻟﺪﻫﻮﻥ ﻟﻴﺴﺖ ﺟﻴﺪﺓ ﻟﻘﻠﺒﻚ‬
Saturated fats
These fats are not good for your heart. Try to limit these foods.

‫ﻣﺎ ﻳﻨﺰﻝ ﻣﻦ ﺍﻟﻤﺸﺎﻭﻱ‬ ‫ﺯﺑﺪ‬ ‫ﺳﻤﻦ‬

dripping butter ghee

‫ﺯﻳﻮﺕ ﺍﻟﻄﺒﺦ ﺍﻟﺠﺎﻣﺪﺓ‬ ‫ﻣﺮﺟﺮﻳﻦ ﺍﻟﻄﺒﺦ‬ ‫ﺷﺤﻢ‬

solid cooking oils cooking margarine lard

‫ﻣﺎﻳﻮﻧﻴﺰ‬ ‫ﻛﺮﻳﻢ ﺣﺎﻣﺾ‬ ‫ﻛﺮﻳﻢ‬

mayonnaise sour cream cream

١٧

le
{`M`
ts%f`
-
fMDʜ
0 ɇ]5`r
lo,`
high fat & sugar foods

‫ ﺣﺎﻭﻝ ﺗﺠﻨﹼﺐ ﻫﺬﻩ‬.‫ﻫﺬﻩ ﺍﻷﻃﻌﻤﺔ ﻏﻨﻴﺔ ﺑﺎﻟﺪﻫﻦ ﺃﻭ ﺍﻟﺴﻜﺮ ﺃﻭ ﺑﺎﻹﺛﻨﻴﻦ‬

.‫ﺍﻷﻃﻌﻤﺔ ﺃﻭ ﻋﺪﻡ ﺗﻨﺎﻭﻟﻬﺎ ﺇﻻﹼ ﻓﻲ ﻣﻨﺎﺳﺒﺎﺕ ﺧﺎﺻﺔ‬
These foods are high in fat or sugar or both. Try to avoid these foods or
limit them to special occasions.

‫ﻟﻔﺎﺋﻒ ﺍﻟﻤﻘﺎﻧﻖ‬ ‫ﻓﻄﺎﺋﺮ ﺍﻟﻠﺤﻢ ﻣﻴﺖ ﺑﺎﻱ‬ ‫ﺑﻄﺎﻃﺎ ﻣﻘﻠﻴﺔ‬ ‫ﻫﻤﺒﺮﻏﺮ‬

sausage roll meat pie hot chips Hamburger

‫ﺍﻟﺸﻮﻛﻮﻻﺗﺔ‬ ‫ﺍﻟﻜﺎﺗﻮ ﻭﺍﻟﺤﻠﻮﻳﺎﺕ‬

chocolate cakes and pastries

‫ﺍﻟﺒﺴﻜﻮﻳﺖ ﺍﻟﻤﺤﺸﻮ ﺑﺎﻟﺸﻮﻛﻮﻻﺗﺔ‬ ‫ﺍﻟﺒﺴﻜﻮﻳﺖ ﺍﻟﻤﺤﺸﻮ ﺑﺎﻟﻜﺮﻳﻢ‬

chocolate biscuits crisps ‫ﺍﻟﺒﻄﺎﻃﺎ ﺍﻟﻤﻘﺮﻣﺸﺔ‬
cream biscuits

١٨

0 ɇ]5`r
lo,`
le
{`M`
ts%f`
-
fMDʜ

high fat & sugar foods

‫ ﺇﺫ ﺗﻀﻊ ﻫﺬﻩ‬.‫ﺣﺪﹼ ﺩ ﻛﻤﻴﺔ ﺍﻷﻃﻌﻤﺔ ﺍﻟﺘﻲ ﺗﺤﺘﻮﻱ ﻋﻠﻰ ﺍﻟﺴﻜﹼ ﺮ ﺑﺼﻮﺭﺓ ﺭﺋﻴﺴﻴﺔ‬
‫ ﻳﻤﻜﻦ‬.‫ ﻟﻜﻨﻬﺎ ﻻ ﺗﺤﺘﻮﻱ ﻋﻠﻰ ﺃﻱ ﺷﻲﺀ ﺁﺧﺮ ﻣﻔﻴﺪ ﻟﻚ‬،‫ﺍﻷﻃﻌﻤﺔ ﺍﻟﺴﻜﹼ ﺮ ﻓﻲ ﺩﻣﻚ‬
.‫ﺗﻨﺎﻭﻝ ﺍﻟﺴﻜﹼ ﺮ ﻭﺍﻟﻤﺮﺑﻴﺎﺕ ﻭﺍﻟﻌﺴﻞ ﺑﻜﻤﻴﺎﺕ ﺻﻐﻴﺮﺓ‬
Limit foods that contain mainly sugar. These foods put sugar in your blood but
do not contain anything else that is good for you. Sugar, jam and honey can be
eaten in small amounts.

jelly ‫ﺍﻟﺠﻠﻮ‬ ‫ﺍﻟﻤﺮﺑﹼﻰ‬ ‫ﺍﻟﻌﺴﻞ‬ ‫ﺍﻟﻘﻄﺮ ﺍﻟﺒﻨﻲ‬

jam honey Golden Syrup

‫ﺍﻟﺴﻜﹼﺮ ﺍﻟﺒﻨﻲ‬
‫ﺍﻟﺴﻜﹼﺮ ﺍﻷﺑﻴﺾ‬ brown sugar
white sugar
cordial ‫ﺍﻟﻜﻮﺭﺩﻳﺎﻝ‬

‫ﺍﻟﺴﻜﺎﻛﺮ‬ ‫ﺍﻟﻤﺸﺮﻭﺑﺎﺕ ﺍﻟﻐﺎﺯﻳﺔ‬

lollies soft drink

١٩
 t0(ʜ
fMDʜ
other foods
.‫ﻻ ﺗﻀﻊ ﻫﺬﻩ ﺍﻷﻃﻌﻤﺔ ﺍﻟﺴﻜﹼ ﺮ ﻓﻲ ﺩﻣﻚ‬
These food don’t put sugar in your blood.

‫ﺗﻨﺎﻭﻝ ﻣﻦ ﻫﺬﻩ ﺍﻷﻃﻌﻤﺔ‬

‫ﺑﻜﻤﻴﺎﺕ ﻭﻓﻴﺮﺓ‬
Eat plenty of these foods

‫ﺍﻟﻬﻠﻴﻮﻥ‬
brocolli ‫ﺍﻟﺒﺮﻭﻛﻮﻟﻲ‬
asparagus

‫ﺍﻟﻘﺮﻧﺒﻴﻂ‬
cauliflower
cucumber ‫ﺍﻟﺨﻴﺎﺭ‬
capsicum ‫ﺍﻟﻔﻠﻴﻔﻠﺔ‬

‫ﺍﻟﺒﺎﺫﻧﺠﺎﻥ‬ ‫ﺍﻟﻜﺮﻓﺲ‬
okra ‫ﺍﻟﺒﺎﻣﻴﺔ‬ eggplant carrot ‫ﺍﻟﺠﺰﺭ‬ celery

‫ﺍﻟﻠﻮﺑﻴﺎﺀ‬
‫ﺍﻟﻔﺠﻞ‬
lettuce ‫ﺍﻟﺨﺲ‬ green beans radish
zucchini ‫ﺍﻟﻜﻮﺳﻰ‬

٢٠

t0(ʜ
fMDʜ

other foods
‫ﺗﻨﺎﻭﻝ ﻣﻦ ﻫﺬﻩ ﺍﻷﻃﻌﻤﺔ ﺑﻜﻤﻴﺎﺕ ﻭﻓﻴﺮﺓ‬
Eat plenty of these foods

spinach ‫ﺍﻟﺴﺒﺎﻧﺦ‬ ‫ﻭﺭﻕ ﺍﻟﻌﻨﺐ‬

mushrooms ‫ﺍﻟﻔﻄﺮ‬
vine leaves

tomatoes ‫ﺍﻟﺒﻨﺪﻭﺭﺓ‬
pumpkin ‫ﺍﻟﻴﻘﻄﻴﻦ‬ onion ‫ﺍﻟﺒﺼﻞ‬

‫ﺍﻷﻋﺸﺎﺏ‬ strawberries ‫ﺍﻟﻔﺮﺍﻭﻟﺔ‬ aZbdcVcYa^bZ ‫ﺍﻟﻠﻴﻤﻮﻥ ﻭﺍﻟﻠﻴﻢ‬

herbs

‫ﺍﺳﺘﺨﺪﻡ‬
‫ﻛﻤﻴﺎﺕ ﺻﻐﻴﺮﺓ‬
‫ﻓﻘﻂ ﻣﻦ‬
Use only
in small
amounts
‫ﻓﺠﻤﺎﻳﺖ‬ ‫ﺍﻟﻤﺨﻠﻼﺕ‬ ‫ﻣﺴﺤﻮﻕ ﺍﻟﻤﺮﹶﻕ ﻗﻠﻴﻞ ﺍﻟﻤﻠﺢ‬
kZ\Zb^iZ pickles salt reduced stock powder

٢١
‫
‪
t0(ʜ
fMDʜ‬‬
‫‪other foods‬‬
‫ﺍﺳﺘﺨﺪﻡ ﻛﻤﻴﺎﺕ ﺻﻐﻴﺮﺓ ﻓﻘﻂ ﻣﻦ‬
‫‪Use only in small amounts‬‬

‫ﺍﻟﻜﻮﺭﺩﻳﺎﻝ ﺍﻟﺨﺎﺹ ﺑﺎﻟﺤﻤﻴﺔ‬

‫‪diet cordial‬‬ ‫‪spices‬‬ ‫ﺍﻟﺘﻮﺍﺑﻞ‬
‫‪vinegar‬‬ ‫ﺍﻟﺨﻞ‬

‫ﺍﻟﻤﺸﺮﻭﺑﺎﺕ ﺍﻟﻐﺎﺯﻳﺔ‬ ‫ﺻﻠﺼﺎﺕ ﺍﻟﺴﻠﻄﺔ ﻗﻠﻴﻠﺔ ﺍﻟﺪﻫﻦ‬

‫ﺍﻟﺨﺎﺻﺔ ﺑﺎﻟﺤﻤﻴﺔ‬ ‫ﺻﻠﺼﺔ ﺍﻟﺒﻨﺪﻭﺭﺓ ﺑﺪﻭﻥ ﺇﺿﺎﻓﺔ ﺍﻟﻤﻠﺢ‬
‫‪low fat salad dressings‬‬
‫‪diet soft drink‬‬ ‫)‪tomato sauce (no added salt‬‬

‫ﺍﻟﻘﻬﻮﺓ‬ ‫‪artificial‬‬ ‫ﺍﻟﻤﺤﻠﹼﻴﺎﺕ‬

‫‪coffee‬‬
‫‪tea‬‬ ‫ﺍﻟﺸﺎﻱ‬ ‫‪sweeteners‬‬ ‫ﺍﻟﺼﻨﺎﻋﻴﺔ‬

‫‪٢٢‬‬
 _s%]`
alcohol
‫ ﺍﺳﺘﻔﺴﺮ‬،‫ ﺇﺫﺍ ﻛﻨﺖ ﺗﺸﺮﺏ ﺍﻟﻜﺤﻮﻝ‬.‫ﻳﻤﻜﻦ ﺃﻥ ﻳﺆﺛﺮ ﺍﻟﻜﺤﻮﻝ ﻋﻠﻰ ﻣﺴﺘﻮﻳﺎﺕ ﺍﻟﺴﻜﹼ ﺮ ﻓﻲ ﺩﻣﻚ ﻭﻋﻠﻰ ﻭﺯﻧﻚ‬
‫ ﻋﻠﻰ ﻭﺟﻪ ﺍﻟﻌﻤﻮﻡ ﻳﻮﺻﻰ ﺑﺄﻥ ﻻ ﻳﺸﺮﺏ ﺍﻟﺮﺟﻞ ﺃﻛﺜﺮ ﻣﻦ ﺷﺮﺍﺑﻴﻦ‬.‫ﻣﻦ ﻃﺒﻴﺒﻚ ﻋﻦ ﺍﻟﻜﻤﻴﺔ ﺍﻟﻤﺄﻣﻮﻧﺔ ﻟﻚ‬
‫ ﺣﺎﻭﻝ ﺍﻻﻣﺘﻨﺎﻉ ﻋﻦ ﺷﺮﺏ‬.‫ﻣﻘﻴﺎﺳﻴﻴﻦ ﻛﻞ ﻳﻮﻡ ﻭﺃﻥ ﻻ ﺗﺸﺮﺏ ﺍﻟﻤﺮﺃﺓ ﺃﻛﺜﺮ ﻣﻦ ﺷﺮﺍﺏ ﻣﻘﻴﺎﺳﻲ ﻭﺍﺣﺪ‬
.‫ ﺃﻣﺎ ﺍﻟﻜﻤﻴﺔ ﺍﻟﻤﺴﺎﻭﻳﺔ ﻟﻠﺸﺮﺍﺏ ﺍﻟﻤﻘﻴﺎﺳﻲ ﻓﻤﺬﻛﻮﺭﺓ ﺃﺩﻧﺎﻩ‬.‫ﺍﻟﻜﺤﻮﻝ ﻳﻮﻣﻴﻦ ﻋﻠﻰ ﺍﻷﻗﻞ ﻓﻲ ﺍﻷﺳﺒﻮﻉ‬
Alcohol can affect your blood sugar levels and your weight. If you drink, ask your doctor
how much alcohol is safe for you. It is recommended that in general, men drink no
more than two standard drinks each day and women drink no more than one. Try to
have at least two alcohol free days per week. The amount equal to one standard drink is
illustrated below.

wine ‫ﺍﻟﻨﺒﻴﺬ‬ beer ‫ﺍﻟﺒﻴﺮﺓ‬

100mL glass ‫ﻣﻞ‬١٠٠ ‫ﻛﺄﺱ‬ 285mL (regular beer) ‫ﻣﻞ ﺑﻴﺮﺓ ﻋﺎﺩﻳﺔ‬٢٨٥
425mL (low alcohol beer) ‫ﻣﻞ ﺑﻴﺮﺓ ﻗﻠﻴﻠﺔ ﺍﻟﻜﺤﻮﻝ‬٤٢٥

port 60mL glass ‫ﻣﻞ‬٦٠ ‫ﺑﻮﺭﺕ ﻛﺄﺱ‬

spirits ‫ﺍﻟﺨﻤﻮﺭ ﺍﻟﻘﻮﻳﺔ‬ liquers 30mL glass ‫ﻣﻞ‬٣٠ ‫ﻟﻴﻜﻴﻮﺭ ﻛﺄﺱ‬
one nip (30mL) ‫ﻣﻞ‬٣٠ ‫ﺭﺷﻔﺔ ﻭﺍﺣﺪﺓ‬

٢٣
 ‫ﺃﻳﻀﺎ ﺑﻠﻐﺎﺕ ﺃﺧﺮﻯ‪#‬‬
‫ﻳﺘﻮﻓﺮ ﻫﺬﺍ ﺍﻟﻤﻮﺭﺩ ﹰ‬
‫‪2‬ﻟﻠﻤﺰﻳﺪ ﻣﻦ ﺍﻟﻤﻌﻠﻮﻣﺎﺕ ﺗﻔﻘﹼ ﺪ ﻭﺍﻟﻤﻮﻗﻊ ﺍﻹﻟﻜﺘﺮﻭﻧﻲ ‪lll#Y^VWZiZhchl#Xdb#Vj‬‬
‫ﺃﻭ ‪lll#b]Xh#]ZVai]#chl#\dk#Vj‬‬

‫‪2‬ﻟﻠﻤﺰﻳﺪ ﻣﻦ ﺍﻟﻤﻌﻠﻮﻣﺎﺕ ﻋﻦ ﺍﻟﺴﻜﹼ ﺮﻱ ﺍﺗﺼﻞ ﺑﻤﺆﺳﺴﺔ ﺍﻟﺴﻜﹼ ﺮﻱ ﺍﻷﺳﺘﺮﺍﻟﻴﺔ‬

‫ﻋﻠﻰ ﺍﻟﺮﻗﻢ ‪&(%%&(+*--‬‬

‫&‪9^VWZiZh6jhigVa^VCHL/<ED7dm.-')HnYcZn'%%‬‬
‫ﺣﺰﻳﺮﺍﻥ‪$‬ﻳﻮﻧﻴﻮ ‪٢٠٠٥‬ﺍﻟﺘﺼﻤﻴﻢ‪.(-'-(%&/‬‬

‫‪3‬ﺧﺪﻣﺔ ﺍﻟﺘﻮﺍﺻﻞ ﺍﻟﺼﺤﻲ ﻣﺘﻌﺪﺩ ﺍﻟﺜﻘﺎﻓﺎﺕ ﻓﻲ ﻧﻴﻮ ﺳﺎﻭﺙ ﻭﻳﻠﺰ‬

‫ ﻋﻨﻮﺍﻥ ﺍﻟﻤﻮﻗﻊ ﺍﻹﻟﻜﺘﺮﻭﻧﻲ‪lll#b]Xh#]ZVai]#chl#\dk#Vj0‬‬
‫ﺍﻟﺒﺮﻳﺪ ﺍﻹﻟﻜﺘﺮﻭﻧﻲ‪mhcs@sesahs.nsw.gov.au0‬‬