Arabic - NHS Forth Valley
Transkript
Arabic - NHS Forth Valley
Dpw©H G…#H EATING FOR HEALTH in Arabic Health Scotland, Woodburn House, Canaan Lane, Edinburgh EH10 4SG nåhk©H 1998, 2002 (Hvkgj;ßH ]p∑ ]∂n∂v¬ nak©H ‰mrπ) © NHS Health Scotland .2002 ]d˚he©H ]ufx©H .2004 Òhu©H DÊ Ufx©H vd¨ı 1-84485-141-9 :(D©Mv©H &Hv∂%H L®N) ISBN IguÊ :k;í Îc©H h¬ hÑ xdsƒ Dpw©H G…#H &mœm¬ Mv f∂ v® .Ikd¨ ‡H DÊ HÑ ndπ¬ M ]©∫˜H *cˆ DÊ ]dßhß#H Gªhßn©H ˇnu∂ ! K¬ hkdÊ h… ˘ M ,hk˚˘ bfÿH M ,NhqÿHM I…Hmt©H K¬ Nhe…%H DˆM !ı -hiÊnu∂ hklzu¬ M Udxjs˚ -O©˘ ,n;s©H M Pg˜H M Kˆv©H K¬ ˝@®%HM ,ÏmfüH M .&mkj˜H G…#H mˆ hᢠvdöH G…#H M . hk¬hu≈ êsë Ñhudl“ .I©Mhk∆ §g¨ Ñh¬MV h˚vj¨H h¬ ˝Mhk∆ K¨ Ñh¬hú T®mj©H hkdg¨ Sd© C˘ .G…∫˚ h¬ §g¨ ˝h˜H K¬ v∂b˜H Rtk˚ ı !M *cˆ DÊ Ôh…Nh¬ nƒms©H K¬ Òhux©H K¬ nde;©H Înja˚ hk˚˘ §©˘ ]©misƒ ˝m∑m©H hkg… Udxjs∂ ! ,K;© M .Òh∂#H §©˘ G∑mj©H m;∂ Quf©H §©˘ ]fsk©hfÊ .J…Nh¬ nƒms©H ˝m∑m©H Ncu∆ Edπ K¬ /Hmß Ñhfu∑ ÑHn¬ı BHmj˜H Òhux©H .Ijtg;∆ K¨ vd©H ÔHC Rdœ Mı Id©˘ G…#H mˆ h¬ *h˚Vı }Nmw©H Pœm∆ Wwπ M &Hm˚ı hdfƒ Dpw©H §©˘ ˝m∑mg© ]¬B@©H ]lu≈#H .]dp∑M ]˚BHmj¬ ]dªHc¥ ]dlπ Mı ˇh∂N#H h;ß ”hjp∂ v® ]dk;s©H Ôhul[˜H D©hˆı ñ}v¨hs¬ §©˘ ]k∂v˜H DÊ }vduf©H §ls∂ h¬ /ha˚˘ L∆ , :©c© .]∑hø .K…h¬#H K¬ ñVv¨ DÊ ]dgp˜H /Hcy©H Ôh¨Mnaé Ôh¨Mna˜H *cˆ Quƒ Udf∂M .]dªHcy©H ]˚BHm˜H M ,Dpw©H /Hcy©H K¨ ]¬h¨ Pªhw˚ Ôh¨Mna˜H *cˆ Dxu∆ .Dpw©H G…#H DÊ hßMNV nø‡H Quf©H Òvr∂ hlkdƒ ,(]dªHcy©H Ôhd˚Mhuj©H) Lid©˘ Ig∑m∂ M D©hˆ$© Òhux©H . ]rxk˜H Mı DüH D©hˆı ÔhdjπH S;u∂ Ôh¨Mna˜H *cˆ K¬ ñvπHM G… M Hvkgj;ßhƒ Íhkg© ÑhlΩhuj¬ Ñhl¨V Òvr∆ ‡H Ôh¨Mna˜H *cˆ K¬ nde;©H Úhkˆ M ]∂n∂v¬ K¬ ˝ml˜H Dgp˜H ]dlüH &Mna¬ ˝@ø K¬ [Scottish Community Diet Project] .Îvkgj;ß!H :gijs˜H Sg[¬ *nr¬ M [Scottish Consumer Council]Hvkgj;ßH ]p∑ :jrxk¬ DÊ &mk©H Hcˆ K¬ ]dgp˜H Ôh¨Mna˜H K¨ ]dÊhœ˘ Ôh¬mgu¬ §g¨ ˝mwüH ÔVNı ≥Ê :gijs˜H Sg[é Gw∆H ,hijg…hå §g¨ &Mna¬ /ha˚˘ ]dtd… K¨ Mı .:∂v© ]dgp˜H ]dpw©H ]d¨mj©H }nªHvƒ Mı Îvkgj;ß!H ?Ñhdgl¨ Dpw©H G…#H Dku∂ HCh¬ :NNhqÿHM I…Hmt©H hkdr∆ NhqÿH M I…Hmt©H ı Òmd©H £mpf©H hk•fk∆ §g¨ h˚v¨hs∆ M ,h≈ns©H &Hm˚ı Quƒ M Fgr©H ŒHn¬ı K¬ ˝Mhkj© UßhÊ .Bm©H Xfœ M Ut∆n˜H Òv©H Xyœ Qtø .Òmd©H DÊ NhqÿH M I…Hmt©H K¬ ne…ı Mı Wwπ 5 .Kz∆ hó Gißı mˆ Gƒ :©cƒ Òmr∆ ı Giß n¬# I˚˘ M ,/ha∆ NhqÿHM I…Hmt©H K¬ &m˚ Îı ˝Mhkj∆ ı :gÊ ,Tt[˜HM Fgu˜H M vl[˜HM hik¬ ”Bhx©H .Òmd©H DÊ I…Hmt©H ndw¨ K¬ HvπHM hß∫… M :hh≈hxf©HM ÏmfüHM bfÿH ]f“M G… K¬ nf…#H Lsr©H ˇhk∑#H *cˆ G;a∆ ı F[∂ ˝Mn©HM Ïmfπ }v¨ K¬ &mkw˜HM nlß#HM Qdƒ#H M G¬h;©H) bfÿH &Hm˚ı G… Gla∆M M NhxÊ%H Ïmfπ M ]˚Mn;u˜HM BN#H M ,(Lßv©H K¬ D©hÿH D∆hƒhaj©H M hjdf©HM Ôhdl… §g¨ ÏmfüH M G¬h;©H Plr©H K¬ &mkw˜H bfÿH &Hm˚ı Îmjë .h≈hxf©H ]gdg® &Hm˚ı ‡H v“m∆ hl… Ufa©hƒ nf…ı hÑßhsπ˘ Dxu∆ M ˇhd©#H K¬ nf…ı Iƒ Kˆv∂ h¬ mˆ Kls∂ Îc©H Gƒ hi∆HC vpƒ Kls∆ ! ]lu≈#H *cˆ .bfÿH K¬ Pg˜H ˝Mhë Jk… HC˘ *n…c∆ ı Li¬ n¬ı Hcˆ M .VHm¬ K¬ hidÊ §ap∂ h¬ M hipxß .:˚BM §g¨ }nxds©H :GGªHvf©H M :ls©H M Lpg©H :pkí :©C G… BmöH M Ívu©H M Qdf©H M Qdf©H M nlπ#H Lpg©H M :ls©H M ”h“v©H õ˘ G®#H §g¨ êjwπ ˝Mhkj© UßH ]i;˚ M Ñh¬Hm® .Ôhf“m©H §g¨ Dtq∂ M BHmj˜H /Hcy©H K¬ ”hjë h¬ K∂Vns©HM Înpf©H :ls©h…) J∂b©hƒ ]dk¥ hlˆHvπ˘ m;∆ ı §g¨ ,&mfß#H DÊ :ls©H K¬ m;∂ ı K;í M .([mackerel, sardines, salmon, herring] ];˚n©H M mlgs©H M *.Hvl[¬ Mı Ñhfgu¬ Mı Ñh“Bh≈ :ls©H :I∆hrja¬ M FdgüH .:©C :ußM h¬ ÑhlßV G®#H hik¬ njøH M ,Òm∂ G… ]©vju¬ ñÔhdl;ƒ ]lu≈#H *cˆ ˝Mhk∆ Gdg® mˆ h¬ bfÿH hiƒ Kˆv∂ §j©H ]dªHcy©H VHm˜H K¬ ÒvojßH M ]gdre©H ]kls©H Fkï Gdg® ÎVhƒb©H îg©HM ,Lßv©H Tw˚ Mı Lßv©H FdgüH K¬ Jkƒ Tw˚ ˝Mhk∆ M .Lßv©H îöh… Lßv©H Gdg® îöH K¬ ÒHn¥ 30 mp˚ ˝Mhk∆ ı hl… , îöH L∂n… Mı Lßv©H Wø#H §g¨ êrˆHn˜H M ˝ht≈$© vdt¬ M ,:© vdt¬ [cheddar] Dßhr©H Qdƒ#H F[dÊ êjkß §jπ ˝ht≈#H h¬ı .Òmds©h;©H §©˘ ]d¬hk©H Li¬hz¨ ”hjë K∂c©H .}var©H Mı }vƒb©H Hv¨ h¬ ,Lßv©H ]g¬h… ñÔ!m…∫¬ LˆÂhx¨˘ Ôh∂n;s©H M mˆv©H M Úhks©H M Ôh∂mgüH :Ô K¬ }ndf… ñÔhdl… §g¨ ]öhu˜H ]lu≈#H &Hm˚ı Quƒ M Úhks©HM Ôh∂mgüH Îmjë h¬ Ñhf©h¥ :©c© . }Nmxø ne…ı ]dp∑ G…ha¬ Rgø M Bm©H }Vh∂B DÊ Lis∆ ı K;í M ,n;s©H h≈hxf©H Rªh®NM !m…ma©H M m∆hy©H M J∂m;sf©H Gdf® K¬ ñ]lu≈ı ˝Mhk∆ Fkï Iƒ Kˆv∂ h¬ M Ofx©H DÊ Lßv©H Òvojs∂ !ı M .Òm∂ G… Ôha¬nr˜H M .h¬h˜ !˘ LßV K¬ Òhux©H ˝Mhk∆ §©˘ nxq∂ v® M Ôhf“mg© ]jƒh´ Mı ]lzjk¬ vd¨Hm¬ I∂v© Jsd© hk¬ ÑHnde… ˘ Pªhwk©hÊ .Ñhlªh® Ist˚ Id“mj©H Gz∂ ,˝hüHmˆ Hcˆ h… m© §jπ M .(Úhkß) ]tdtø Ôhf“M .:∂v© hi´Hvπ˘ Vm∆ Dj©H ÔHndyj©H £Hvπ˘ §g¨ Úv¨hs∆ Dpw©H G…#hƒ ]rguj˜H GlüH DÊ K∂n;t∆ Mı Ñhuœn¬ Mı @¬hπ Jk… HC˘* Ånr©H :lß ˝Mhk∆ K¨ &hkj¬!H :dg¨ F[∂ , ]¬Vhr©H ]ks©H ,[Swordfish] ∏m¬Hn©H :lß ê©n˜H M Tdß mƒı :lß M Rfªb©H Ôhdl… Fƒ :©C M ,h˚mj©H :lß ]dl… K¬ vüHM .:ls©H K¬ &Hm˚#H *cˆ DÊ }Vm“m˜H Ïmgx˜H nddyj©H £Hvπ˘ , *mi≈ ]r∂n≈ M :¬hu≈ ndy∆ ı h¬≥Ê Ûêgdfß K¬ :©C :k;í :© *nÊm∂ M Iudf∂ K¬ §g¨ nd´∫j©H DÊ Lis∆ ı Mı .Dpw©H G…#H ˝mπ hkpªhw˚ Ñ!Mı :d©˘ K;© .:d©˘ I¬vr∂ M Òhux©H §©˘ Pdpw©H R∂nx©H §g¨ :¬v® Uq∆ Pªhwk©H »cˆ &hf∆hƒ :˚˘ §g¨ Úv¨hsd© Nhsd©H §©˘ »h˚Vı êf˜H ˝MvöH ÒvojßH .]döH ]pw©HM BHmj˜H .:g…∫¬ ]r∂n≈ hiƒ ndy∆ ı v∂n∆ Dj©H ]dtd;©H Slg∆ .Òm∂ G… NhqÿH M I…Hmt©H K¬ Wwπ 5 ˝Mhk∆ (.ndwu©H K¬ Ñhß∫… I…Hmt©H Wwπ flvπ˘ m;∆ ı K;í) ]dl… ˝Mhk∆ .Aj∂Mv˚hs©H DÊ I¬vojßH M Ôhf“m©H U¬ bfÿH Òv® .G¬h;©H bfÿH §g¨ §©M#H ]“Nv©hƒ Hvlju¬ ,bfÿH K¬ G®ı ! nf…ı .∏hf∑ G… ÏmfüH K¬ }ndf… ]∂vƒB ˝Mhk∆ Ôhf“m©H DÊ Rfx©H Eg´ h≈hxf©H Mı ]˚Mn;u˜H Mı BN#H G;a∂ ı F[∂ .h≈hxf©H M ]˚Mn;u˜H M BN#H K¬ nf…ı ]dl… ˝Mhk∆ . ]dsdªn©H ]dk¥ hlˆHvπ˘ ,&mfß#H DÊ :ls©H K¬ G®#H §g¨ êjwπ ˝Mhkj© UßH *cˆ Uœ .(];˚n©H M mlgs©H M K∂Vns©H M Înpf©H :ls©h…) J∂b©hƒ .Aj∂Mv˚hß DÊ (]fgu¬ Òı ]“Bh≈) .2 .3 .4 .5 ,Då G… nd¥ı ı v∂Nı Quƒ nd¥ı ı v∂Nı /hdå#H .1 D©˘ ”hjπH ! Vh…ı nddy∆ ?ndy∆ ı v∂n∆ flc©H h¬ Dpw©H G…#H ˝mπ Pªhw˚ change? î© Mı (Lßv©H Mı Lßv©H Tw˚) FdgüH K¬ Jkƒ Tw˚ ˝Mhk∆ G® h¬ bfÿH Iƒ Kˆv∂ hó M îöH K¬ ndo∆ .Òm∂ G… Lßv©H Gdg® ÎVhƒb©H .{©hu˜H Lpg©H Ôh[jk¬ Fkï M IlßV .Ñhpg¬ G®ı ]lu≈ı ˝Mhk∆ M }vªh˜H §g¨ Pg˜H UœM Fkï Ôhfßhklg© Ôh∂mgüH M L∂n… S∂‡H M J∂m;sf©H M m∆hy©H &V HciÊ (Ä]©hp¬ ! hig…Ó :˚≥Ê Ñh¬MV :∂v© ]lu≈#H *ciƒ Ztjë Jk… HC˘) .]∑hÿH .Ôh∂n;s©H M Lßv©H K¬ DªHcy©H :gøV Pf… §g¨ Úv¨hsdß ,}@p˜H Ôh[jk˜H Ôhf“m©H êƒ m©Mhkj∂ :©ht≈ı &v∆ ! .Ôh∂mgüHM ]tdtÿH ]ƒnå#H ]∑hø ,Då G… there nd¥ı ı v∂Nı Almost D©˘ ”hjπH ! Vh…ı Need to change nddy∆ things some Quƒ nd¥ı ı v∂Nı Definitely /hdå#Hto change need ?ndy∆you ı v∂nneed ∆ flc©H h¬to What do .6 .7 .8 .9 M Gißı ?Bm©H vªHB :˚ı ˇnu∆ Td… .˛hdÿH njé ,Únwø Xdp¬ Íhd® Dˆ ]r∂n≈ ‰Vı Íhd® h… ˘ ,˝h“n©H §©˘ ]fsk©hfÊ vªHB J˚∫Ê ‰mÊ hlÊ Ñha˚˘ 37 Únwø h¬ §©˘ ˝Mbk©H ˝Mhπ :©c© .Bm©H v∂b∂ Îc©H nwÿH h¬ı .L®n©H Hcˆ MV ]pw©H Gju¬ IfπhwÊ Ñha˚˘ 40 K¨ .Nmt©H §g¨ I˚BM „hr˚˘ Idg¨ M 31 32 33 34 35 36 Íhd® h… ≥Ê ,/hsk©H §©˘ ]fsk©hƒ h¬ı }vªHB J˚∫Ê ‰mÊ hlÊ Ñha˚˘ 32 Únwø h¬ §©˘ ˝Mbk©H D©Mhπ :©c© ,Bm©H K¨ v∂b∂ Îc©H nwÿH h¬ı .L®n©H Hcˆ MV M ]pw©H ]gju¬ ]jfπhwÊ Ñha˚˘ 35 .Nmt©H §g¨ hi˚BM „hr˚˘ hidg¨ 37 38 39 40 §©˘ ”hjp∂ K¬ §g¨ M „hr˚˘ §g¨ Ikdu∂ K¬ Fdf≈ ]u“Hn¬ I˚BM .]gªhu©H 41 nddyjg© ]gi ß ]r∂n≈ KlÊ .}vd“ }n;Ê ]tdt≈ ñÔHndy∆ £Hvπ≥ƒ /vf©H ı vï v® Vmuj©H §g¨ :jgªh¨ VHnÊı M J˚ı Úv¨hs∂ ı Hcˆ ∫å ]œhujß!hƒ M .hiƒ Ujlj©HM }v∂vöH G…#H ]r∂n≈ §g¨ Udxjs∆ h¬ ñv𠧩˘ }vπHM ]uÊV ]lu≈#H Quƒ K¨ vdöH G…#hÊ .ÎVh˜H vdÊmj©H K¬ ñ/Då £Hvπ˘ Ñhq∂ı .Òhux©H §g¨ ndÊM ˝h¬ ˇn∑ Dku∂ ! & f r ev er y m e al. F r u it & t b a r d r u it & b r ea . F d ea at ev e r y m e a l ea ]˚Mn;u¬ MBNı Nhqø/Lü ,]wg∑ l. m F b r e a d a t ev er y b r Qdƒ ,]kf“ , :lß ,Lü & u it & b re Nhqø it a d & fr u it & re a d & fr u i t& & b it b h≈hxƒ BNı ]˚Mn;u¬ Dpw©H Òhuxg© ]d©he˜H WwüH *h˚Vı /Hvy©H Rf≈ h“Cmá niz∂ Xdxoj©H vk¨ ˝hel… hlˆco∆hÊ .ÎVhdj¨!H Íhdr©H K¬ Rf≈ DÊ Fgxj∂ ! ]ƒmgx˜H ÔHnddyj©H K¬ Ñhquƒ ˘ .]dªHcy©H :∆hf“m© ]¬m;üH # ,nde;©hƒ Òhdr©H ,Ulj[˜H DÊ HVnÊ :jtwƒ ,:k¬ Rtj∂ hé hi∆h[jk¬ nddy∆ §g¨ Òhuxg© ][jk˜H Ôh…na©H U[a∆ Ôh…na©H *cˆ Quƒ Òh® v® M .Ldgs©H /Hcy©H Ôhid“m∆ M /hd©m∑ht©h… Pg˜H K¬ hijlu≈ı flmjp¬ „hr˚≥ƒ Gut©hƒ :©C Jzπ ! Gˆ ,bfÿHM ]ømfx˜H u d ]d©he˜H ]˚BHm j˜H ]f“m ©H d r ea t & br fru i ea ru r & e ad f & fru it & b re a d & U¬ ñÔh¨hlj“H vruƒ ]¬m;üH Òmr∆ ,Ñh¬v® ÔHndyj©H *cˆ UÊv©M - ‰nt¬ ]¨hƒM ][jk¬ Ôh…nå K¬ --]lu≈#H ]¨hk∑ /hl¨B §g¨ }Nm…c˜H ÔHndyj©H ˝høV˘ U∂nsj© IguÊ K;í h¬ ]a®hk˜ J˚ı Iƒ Òmr∆ h¬ M .Dpw©H G…#H Ud[aj© Li∆h[jk¬ hk©hf®˘ M hkfg≈ VHVBH hlg;Ê ,n´ı :©c… I© :gijsl… nƒms©H Mbo¬ VHVBH @e¬ G¬h;©H bfÿH /Hnå §g¨ nªhxÊ K¬ Înja˚ h¬ Wr˚ hlg… M .Ik¬ Ôh…Nh¬ Ôh…na©H §g¨ Nh∑ M nªhxt©H *cˆ ”hj˚˘ G® ]lßV J˚∫Ê .hi∆h[jk¬ DÊ ]ƒmgx˜H ]dlüH &hf∆H ][jk˜H ı Sk∆ ! M ,Ñhldz¨ ÑHn´ı £vë ı Udxjs∆ :gijsl… .''Rπ §g¨ Ñh¬MV mƒb©H'' }hdüH DÊ ]fd≈ ]∂Hvƒ ]dudfx©H ]¨hœn©H ı DÊ :å ! M ,Li©ht≈# Ñh¬MV GqÊ#H Mv∂n∂ Li∆hi¬ı M ˝ht≈#H /hƒÓ ˘ Fg≈ K¬ Li©hπ §g¨ Gˆ#H Gz∂ ,˝ht≈#H má U¬ M .}hdüH DÊ Li© ñ]dªHc¥ ]∂Hvƒ GqÊ∫ƒ ˝ht≈#H VMb∆ ]ßNvlg© ]dªHcy©H ]ßhds©H m;∆ ı §g¨ „nüH Idku∂ h¬ êƒ Hcˆ Dku∂ v® M .Li©ht≈# GqÊ#H ]∂cyj©H Gl¨ Ôh¨ml[¬ flvπ˘ §©˘ Òhlq˚!H v∂n∆ :gugÊ .]dp∑ ]ßhdß .&mk©H Hcˆ K¬ ]¨ml[¬ Sdß∫∆ Mı [SNAG] ]dßNv˜H M ÑH/hƒÓ M Òhu≈˘ DtΩm¬ M êßNv¬ SNAG ]¨ml[¬ Lq∆ ns∂ı Dpw©H G…#H ÔHNhdø Guö Ñhu¬ mglu∂ ÑHcd¬@∆ ˝hf®˘ ˝hljπH P“N ,ÔHNhdÿH *cˆ ÔnÊHm∆ hlg… M .ÔHNhdÿH Dpw©H G…#hƒ Ujlj©H §g¨ hk©ht≈ı Ud[ajƒ M .hidg¨ ˝ht≈#H Ô@;a˜H Fkï §g¨ Li∆v¨hs¬ hkk;í ]∂Hvf©H K¬ BHmj˜H }Vh∂B M hkß#H nok… @frjs¬ M ÑHnœhπ ]dpw©H ]ßNv˜H ˝∫ßhÊ . h≈ns©H M Fgr©H ŒHn¬ı M Bm©H .SNAG ]¨ml[¬ hi∂v© J˚h… HC˘ hl¨ ]dgp˜H — Jdf©H ”Nhø G…#H Fug©H Mı Glu©H DÊ :st˚ Gd©vjƒ n;t∆ ı :gÊ ,]∑hø ñ]fßhk¬ §©˘ ÑhfˆHC Jk… HC˘ mg…∫∂" Òmd©H Íhk©H K¬ ÑHnde… õK;© . :©C DÊ Í∫ƒ ! ,@dg® §ir˜H DÊ Mı ]…na©H Lux¬ DÊ /Hmß Ñhd¬m∂ ,"Jdf©H ”Nhø Glu∆ M .Dåh˜H §g¨ hi˚m©Mhkj∂ ñÔha∂Mvkß Liu¬ Mcø∫∂ Mı Îvkgj;ß!H :gijs˜H Sg[¬ U¬ }v¬ ck¬ Hvkgj;ßH ]p∑ ]∂n∂v¬ UßhÊ .Dpw©H G…#H ÔHNhdø ndÊmj© Ô˙Êh;¬ {¬h˚nƒ ˝høV% m¬vr∂ K¬ U[å M }hÊh;¬ Fg≈ ÔHNhljßH §g¨ ˝mwpg© Òvrj©H §g¨ Ñ@e¬ Glu©H DÊ Òhux©H :© §g¨ ˝mwpg© Dus©HM ]rƒhslg© .}∫Êh;˜H Rd®v∆ ]lªh® :gijs˜H n;tj©H §©˘ hkiˆ Úm¨v˚ /hdå#H *cˆ DÊ Ik¬ &hjf∆ Îc©H J…Nh¬ nƒms©H Mı Gp˜H Ldr∆ Td… ?Dpw©H G…#H *ndÊm∆ Edπ K¬ :¬hu≈ ÛI∂v© Gˆ ?}vl[˜H NhqÿH M Úhlß#H M I…Hmt©H K¬ }vd“ ]gd;a∆ ?ÏmfüH Vvuj¬ M G¬h… M nlßı K¬ bfÿH Ôh[jk¬ M &Hm˚ı K¬ ]ußHM ]gd;a∆ M &Hm˚ı M Lßv©H Gdg® ÎVhƒb©H îg©H M Dlßv©H Tw˚ Fdgüh… Lßv©H ]gdg® hf©ı Ôh[jk¬ M ?Qto˜H Lßv©H ÔHC îöH ?Kˆv©H ]gdg® Lü Ôh[jk¬ M [lean meat]nfˆ Lü M ?Ik¬ ]d©hÿH Mı Pg˜H ]gdg® Ôh[jk˜H K¬ ]ußHM ]gd;a∆ M , bfÿH &Hm˚∫… ∏mœmƒ ]πMna¬ M hid©˘ Nha¬ G…˙˜H K¬ ]dp∑ ÔHNhdø M ?]tdtÿH M }bˆhöH Ôhf“m©H M ,bfÿH Iƒ Kˆv∂ h¬ M ?˝Mhkj˜H ]giß ]dp∑ ÔHNhdø M ?}@p˜H ]ƒnå#H M Ôh∂mgüH {∂Mn∆ K¬ vpg© ]ßhdß M • • • • • • • • ÛÏna∆ M hidÊ G…∫∆ Dj©H flnø#H K…h¬#H Ldr∆ Td… M ?Glu∆ Edπ ]…na©H Lux¬ DÊ Dp∑ Òhu≈ ]ßhdß ]l´ Gˆ • ?§ir˜H M Pfs˜H M IdÊ Ldr∆ Îc©H DüH DÊ Dp∑ Òhu≈ ]ßhdß ]l´ Gˆ • ?ÚÂhkƒı hidÊ Lguj∂ Dj©H ]dgp˜H ]ßNv˜H DÊ Dp∑ Òhu≈ ]ßhdß ]l´ Gˆ • Òhux©H ]Êhz˚ ˝mπ Pªhw˚ ,Òhux©H VHv¨≥ƒ Òhdr©H Gf® vd“ ñG;aƒ :∂v∂ Gs¥H 1 K¬ ”MnÿH vuƒ M , ]d©M#H VHm˜H ˝Mhk∆ vuƒ M .]td©#H Jdf©H Ôh˚Hmdπ ]f¨Hv¬ Mı Jd©Hmj©H ]ømfx˜H nd¥ ]lu≈#H Udl“ Ztπ M ndqpjƒ L® 2 §g¨ Rƒı M - ]ømfx˜H ]lu≈#H K¨ ]gwtk¬ ñ}Nmwƒ ]“@e©H K¬ Dgts©H ]rfx©H DÊ /Dk©H :ls©H Mı Lpg©H .Òmd©H Iofxjß Jk… HC˘ :∂v© :∂v© ]“@e©H DÊ }NHnπ ]“NV Qtøı Gu“H 3 . ]“@eg© }NHnπ Íhdr¬ nqπı .]∂m•¬ Ôh“NV 5 .hik¬ Qdf©H ”no∆ ! M ndqë Pxßı Gs¥HM .Ofx˜H ]Êhz˚ §g¨ ZÊhπ 4 êƒ Ofx˜H ÔHMVı M Udxrj©H ∏Hm©ı M Òhux©H ./Dk©H Òhux©H ndqë M Ømfx˜H Òhux©H ndqë ”h“v©H M Lpg©H ˝mπ ]g;aj˜H vdgöH ]rf≈ ˝Bı 5 ,(T∂MMn;∂h˜H nÊ Mı ]“@e©H GøHV) G¬h… ñG;aƒ .:©C nd¥ §©˘ Ofx©H Ôhldgu∆ ÔNhåı HC˘ !˘ ]ƒmj;˜H Ôhldguj©H Fsπ ,ÑHvd“ Òhux©H Of≈H 6 K¬ v…∫∆ ,Òhux©H Ñhkos¬ Jk… HC˘ M .IÊ@¥ §g¨ .Ñhf©h® M Ñhfg® }v∂vå ]˚mos©H ]“NV §©˘ I©m∑M ]∑hø M ,ˇh… ñG;aƒ Lpg©H Of≈ Òv¨ ˘ 7 „nπhÊ .Œn˜H Ffs∂ v® ,”h“v©H M R˚hrk©H M n¥nf©H ÑHvd“ Ñhof≈ ]lu≈#H *cˆ Of≈ §g¨ ÑHV∂vå Ñh∑nπ Urf©H Dtjo∆ M hrªHN ‰n˜H m© Pfw∂ ı §©˘ ÑHv“ ./D˚ Qdƒ IdÊ Ñh¬hu≈ G…∫∆ ! M .Ik¬ ]∂VNm©H ∫køhß Ig;Ê ∫køhß Ñh¬hu≈ @…Ó Jk… ˘ 8 Vnf∂ Køhs©H Únj∆ ! - :©c… Ig;Ê HÑ VNhƒ Ig…Ó Jk… ˘ M ]¨nsƒ vl[˜H M vg[˜H Òhux©H nqπı . Kos∂ VNhf©H Mı .Nb∂nt©H Mı ]“@e©H DÊ Nmt©H §g¨ Iuœ L´ - Jdf©H §©˘ Òvojs∆ !M -]dπ@w©H /hij˚H O∂Nh∆ ['use by'] vrt∆ 9 .ˇ@y©H §g¨ hiƒ §∑m˜H }v˜H Klœ h… HC˘ !˘ Òhux©H ‰hf≈#H M Òhux©H K¨ ]td©#H Ôh˚HmdüH vuƒı1 0 .Òhux©H ndqë Pxßı M Ôht∑M nddyjg© Dpw©H G…$© Nh;Ê#H Quƒ Nmxt©H Û hÑ ƒHnå Nmxt©H U¬ ˝Mhk∆ /h˜H Mı }mir©H Mı Îha©h… .I…Hmt©H ndw¨ Mı 1 FdgüH U¬ I…hÊ ÍMni¬ Mı Fdƒb©hƒ Ïmfπ ]∂vƒB • (Lßv©H G¬h… Mı Lßv©H Tw˚) .Lßv©H ]gdg® }Vhé bfÿH KˆVH ,Dƒn˜H M Wlp˜H bfÿH K¬ ]ux® • 2 4 3 5 6 ]i…ht©H ndw¨ DÊ Fgu¬ Mı ”Bh≈ Fk¨ • (Lßv©H G¬h… Mı Lßv©H Tw˚) FdgüH U¬ Ïmfπ ]∂vƒB • .Gsu©H U¬ bfø • .Wlp˜H bfÿH U¬ }mix¬ /hd©m∑hÊ • ]gdg® ]kföH K¬ Gdg® • .Wlp˜H bfÿH U¬ }NMvkf©H M Lßv©H .}Bm¬ • .Wlp˜H bfÿH U¬ ]®mgs¬ ]qdƒ • ∏ht∆) I…Hmt©H ]xgß K¬ /Då • î© K¬ /Då U¬ (Bm¬ M „h“ı M ndwuƒ Dgp˜H Mı ˇnw©H ÎVhƒb©H ]i…ht©H Wlp¬ nd¥ Mı Wlp¬ bfø • .]i…ht©H Dƒn¬ U¬ .]i…h¬ ]fπMı ndw¨ • U¬ »mix¬ /hd©m∑hÊ • .Wlp˜H |jöH ]i…hÊ ]fπ Mı ndw¨ • }mix¬ /hd©m∑hÊ • .Wlp˜H bfÿH U¬ ]tdtø Ôhf“M (VNhƒ Mı Køhß ÏHnå U¬) 1 bfÿH U¬ (*mp˚ M Ívu©h… Ïmfπ U¬) Nhqø ]ƒNmå • I…HmÊ ];u… • ]i…hÊ ]fπ • .Lßv©H Tw˚ FdgüH K¬ Ïm… • 2 L≈hlx©H U¬ K∂Vnß Mı coÊ }nfˆ Aj∂Mvkß • (Uxr˜H :dlß bfÿH K¬ &m˚ Îı U¬) 3 ]wgwƒ ]˚Mn;u¬ ]∂vƒB • nxt©HM /!Bhf©H M L≈hlx©H ./Hnqø ]xgß • .]i…ht©H ndwuƒ Lßv©H Gdg® ÎVhƒB î© • ]i…hÊ ]fπ • 4 }Nc©HM h˚mj©hƒ map¬ hjdƒ bfø • ]xgs©H M ]∂n;s©H FdƒBM Nb“ ]xgß • ]i…ht©hƒ Dgp¬ Td¥N • ]i…hÊ ]fπ • 5 .hˆnarƒ ]ømfx¬ h≈hxƒ • Mı cot©H nfˆ K¬ Ôhfu;¬ • Gtgt©HM Vvr˜H Înpf©H :ls©H ∏htj©HM SÊn;©H ]xgß • mldg©H na® M Gsu©H U¬ ]i…ht©H ndw¨ DÊ ]fgu¬ ]i…hÊ • ]rd®N }ndxÊ • .FdgüH K¬ Ïm… • 1 ]dsdªN Ôhf“M (VNhƒ Mı Køhß ÏHnå U¬) 2 ]ømfx¬ h≈hxƒ • (D©m…nƒ ,Xdf˚n® ,Nb“) NhqÿH K¬ h¨m˚ • GÿH ]wgwƒ ”h“v©H Lü K¬ ]ux® • .bfÿH Y˚Vmƒ §mgπ • [Spaghetti bd˚m©mƒ Djd¥hfß • 3 , ]“Bh≈ ]dgr¬ h≈hxƒ M Îma¬ :lß • ]∂n;ß }NC M /!Bhƒ M .(Lßv©H Tw˚ FdgüHM Qdf©H K¬) njs®M }Bm¬ • 4 D∆hƒhaj©H bfø Mı BN#HM Wlühƒ ÎNh…M Nhqø • Djd¥hfs©H K¬ }ndf… ]wπ) bolognaise] (Lpg©H ]wgwƒ Djd¥hfs©H K¬ }ndy∑ ]wπ U¬ ]¨mk¬ ]xgß • Íh® bfø • .I…HmÊ ]xgß • 5 ]ßMni¬ h≈hxƒ • ,/Hnqø /hd©m∑hÊ) NhqÿH K¬ h¨m˚ • Lßv©H K¬ D©hÿH ([Courgettes] hßm… , Nb“ ,£Hn… .]i…ht©hƒ §gp¬ Lßv©H Gdg® ÎVhƒB î© • .Nhqø ]ko∂ U¬ Glπ Lü • .]πht∆ • Úhkß Lßv©hƒ ]ªdg˜H :g∆ C˘ Fk[jÊ Úhkß Ôhf“M ˝Mhk∆ v∂n∆ Jk… HC˘ Gdg® ÎVhƒb©H î© K¬ Ñh•då Mı ]i…hÊ hik¬ Ñ!vƒ ˝Mhk∆ .n;s©H Mı Pg˜H Mı Ôhf“m©H ˝Mhk∆ h¬ı .ÏmfüH K¬ ]∂vƒB M Wlp˜H bfÿHM :u;©H M Lßv©H vªHB Jk… HC˘ Vmlp¬ nd¥ n¬∫Ê ]dsdªn©H Ôhf“m©H êƒ &mk©H Hcˆ K¬ ]tdtÿH ./h˜H Mı }mir©H Mı Îha©h… Ñhdå Ïna∆ ı :dg¨ K;© M ,Bm©H .Ôhf“m©H êƒ }@p˜H ]ƒnå#H ˝Mhkj∆ ! . Y©hƒ Woa… :© ]dªHcy©H ]dlüH K¨ ñÔh¬mgu¬ ˝M#H Òhr˜H DÊ }nak©H *cˆ Òvr∆ 1960 4/2004 ]dlüH &hf∆H G∑HM ,Ñ@e¬ În;s©H /Hv©hƒ Ñhƒhw¬ m;∆ ∫… ,]∑hø Ôh“hdjπH :∂v© J˚h… ≥Ê najßH ,G…∫∆ ! Mı G…∫∆ ı :dg¨ F[∂ h¬ ˝mπ Rgr©H ÚNMhß ˘ M . :fdf≈ hiƒ Úh∑Mı Dj©H .:∂v© ]∂cyj©H D∑hwjøH Mı :fdf≈ [Health Promotion ]dgp˜H ]dpw©H ]d¨mj©H }nªHvƒ Gw∆H ,Ôh¬mgu˜H K¬ v∂blg© M .Hmk¨ Jë T∆hi©H Gd©V DÊ }nªHv©H *cˆ Òh®Nı nz˚H .:jrxk¬ DÊ Department] www.healthyliving.gov.uk www.healthscotland.com
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