Iraqi-Syrian-Arabic-Food-RecipiesSelection

Iraqi-Syrian-Arabic-Food-RecipiesSelection

1. ِ
ﱠِِ
ﱠﱡَََُ
ﱠُﱢ
ٌََََُِْ نِﯾْﯾﱠر
ِ
وﺳﱡﻟاوَ نِﯾْﯾﱠِﻗارَﻌِﻟا رﻛﱠ
ِ
ﺳﱡﻟا ﻲﺿِرُْﻣﻟ لﯾﻟد. م دﻟا ﻲﻓ رﻛﺳﻟا ﻰﻠﻋ مﺎﻌطﻟا رﺛؤﯾ فﯾﻛ
(EthnoMed) دﻣِ وﻧِﺛ
ْ
اِ بٍﺗَﻛْﻣَِﻟ رﺳوﺎﮭﻧﯾﺳ يوﺗ: ف ﻟؤﻣﻟا


َُ
ﱢُ
How Foods Affect Blood Sugar: A Guide for Iraqi and Syrian Patients with Diabetes
Author: Toi Sennhauser for EthnoMed

2. تﺎﯾوﺗﺣﻣﻟا لودﺟ
Table of Contents










































َََُِْ ََُْ
ُ
َْﱠ
ُ
ﱠَِ َ
ُ
ﱠَِ َ
2
. ﺔﺣﻔﺻﻟا
Page
Topic
English
ﺔﯾﺑرﻌﻟا
ﺔﯾﺑرﻌﻟا
1 Title Slide
ُﻋ ْﻧَان وﱠَر ﻟاﺷَﯾﺣِﺔ
ِ
2 Table of Contents
َﺟ ْدَوُلُ ﻟاﻣْﺣَﺗَوَﯾِﺎت
3 Preface
ﮭﻣﺗﯾد
4 Introduction َاﻟُﻣﻘ ﱠُدَﻣﺔ
13 Carbohydrates: Introduction َُاﻟُﻣﻘ ﱠُ ﻟارﻛﺑوھﯾاردت: دَﻣﺔ
15 Carbohydrates: Starches ُ ﻟارﻛﺑوھﯾاردت: ّوﺷ اﻧﻟ ﱠﯾُﺎتِ
39 Carbohydrates: Fruit ُ ﻟارﻛﺑوھﯾاردت: َاﻛِﮫُ اﻟﻔَو
44 Carbohydrates: Dairy
ﻣ َْﻧَُ
ﺗَوﺟُْ ِ ﻟارﻛﺑوھﯾاردت: تﺎاﻷﻟَﺑﺎنِ
49 Carbohydrates: Sweets ُْ ﻟارﻛﺑوھﯾاردت: َاﻟﺣﻠوﱠﯾُتﺎِ
53 Drinks
اﻟﻣَﺷُْروﺑَﺎتُ
64 Extras ُ
أ ْﺧَرى
75 Foods That Do Not Raise Blood Sugar ْ
َﻟاﻣﺄُﻛَوﻻُﱠَ
تﻟا ِﻲ ﻷ ﺗَِرﺗﱠَﻓَﻊُﻣَﻌﱠدُلﱡﻟاﺳﱠرﻛِﻓﱠﻲ ﻟادم.
ِِ
77 Proteins
ُ.اﺑﻟ ُرِﺗوَﯾﻧُﺎت
83 Fats ﱡ.ﻟاد ُھُ ونَﻟاﻣاود ﻟادﺳﻣﺔ و
88 Non-Starchy Vegetables َﻟاﺧ ْﺿَرَاوِاتٌُ ﻟاﻐُﯾَرﻧﺷوﱠﯾﺔِ
95 Meals
َاﻟو ْﺟَﺑُتﺎ
118 Fasting
ﱠﻟاﺻ ْوُم
127 Celebrations
ِاﻻ ْﺣِﺗَﻔَﺎﻻُتَوُ اﻣﻟَﻧَﺳﺎَﺑُﺎت
131 American Foods َ
ﻷا َُُْ ﻏِذَﺔﯾﻷاْرﻣِﯾﻛﱠﺔﯾ
ِ
134 Conclusion ُﻟاﺧ َُﻼَﺻﺔ
135 Additional Diabetes Information
َُﻣ ْﻌوﻣ ﻠٌٌ
َﺎتإ َﺿِﺎﻓﱠﯾﺔَﻋْنَﻣَرِضﱡﻟاﺳﱠرﻛﱢي ِِ

3. دَ ﯾِﻟﺎﻘَﺗﱠﻟاوَتِادَﺎﻌَﻟا ب َﺳِﺎﻧَﯾُِﻟ رُﺎﺑَِﺗﻋْ ِﻻا رٍظَﻧَ
ِﺑ ذﺧإُ ض ُرْﻌَﻟا اذَھَ. م
ِ
دﱠﻟا ﻲِ ﻓ( رُ ﻛﱠﺳﱡﻟا) زوﻛﻠﻛﻟا نﻋ كَ ِﻟذَﻛَوَتاردﯾھوﺑرﺎﻛﻟا ن ﻋَ ض ِﯾر ِﻣﻟاَ ﻊ َﻣَﺔ ِﺷَﻗَﺎﻧَﻣﻟاُ َلﻼَﺧِﺔِﯾﱠﺑﱢطﻟاﱢ تِ ادَﺎﯾَﻌِﻟا ل ِﺑَِﻗ نْﻣِﮫِ ِﻟﺎﻣَﻌِْ ﺗﺳْاِ ضِ رَﻐَِﻟ دٍﻌْﻣُضُرْﻌَﻟا اذَھ َ
. يرِوَﺳُوَ ﻲﱞﻗِارَﻋُِلﺻُآ نْﻣَ نﺎﻛﯾَر
َ
ِِﻣْﻸِﻟ لِﻛَْ
ﻷا ﺔَﻘﯾَرِطَوَ




































ٌ
َِْ
________________________________________________________________________________________________________________________________ _
دﯾﮭﻣﺗ
Preface
ْ
T
his presentation is intended to be used by clinicians during discussions with patients about carbohydrates and blood glucose. It is culturally tailored to reflect
foods commonly consumed by Iraqi and Syrian Americans.
Background: Harborview Medical Center (HMC) physician Dr. Carey Jackson identified a need for a culturally-tailored visual reference tool to use during conversations about
diet with diabetic patients. Author Toi Sennhauser created this tool to fulfill practicum requirements for the University of Washington’s School of Public Health,
Nutritional Sciences. The project was coordinated by Ethnomed.org’s student author program, Contribution Pathways.
Methods/Acknowledgements: The process of developing this slideshow included guidance from an emerging Iraqi community health board in considering the fit to combine Iraqi and Syrian
foods together in a single educational tool. Individuals from varied ethnic and religious backgrounds were invited to participate in interviews and group
discussions to inform the educational content. It’s acknowledged that the slideshow is not a complete reflection of the many diverse cultures, foods and dietary
traditions present in Iraq and Syria.
Funding for this education was provided by the Pacific Hospital Preservation and Development Authority (PHPDA). Dr. Carey Jackson served as clinical advisor.
Rekha Ravindran and Christine Wilson Owens provided program support. Harborview dietitians Lorren Koceja and Iwona Steplewska mentored the author
during the project. Meetings were held with health care providers who work with Iraqi and Syrian patients. Cultural guidance was provided by medical
interpreter Salahaddin Shamdeen, and interviews and focus groups were organized with the assistance of the Iraqi Community Center of Washington and
International Counseling and Community Services. Many thanks to SoozVeen Catering and Azhar Yassin for providing many of the foods featured in this
slideshow. Special thanks to these others who supported and contributed to this work: Dawn Corl, Faten Rashid, Dr. Mahri Haider, Marwa Sadik, Zainab Al-
Tameemi.
Photo Credits:
A sincere thank you to the following businesses for allowing us to take photos of their products on premises:
Alhamdani Bakery, Big John’s Pacific Food Importers, DK Market, Quality Food Centers, Uwajimaya
Photo content taken from:
Wikipedia (Creative Commons Attribution 2.0 Generic): Fish and Chips [pg 69 and 79]
https://upload.wikimedia.org/wikipedia/commons/f/ff/Fish_and_Chips_Ocean_Foods_Drummoyne.jpg
Mrs. Keo Chanbo: www.chanbokeo.com
3

4. . نوْھُ دُِﻟاوَ ،تُﺎﻧﯾَﺗوِرُ ﺑﻟُ اوَ ،تاردﯾھوﺑرﺎﻛﻟا نْﻣُِةرَﺿﱠﺣَﻣﻟُ اوَ ﺔُﻌَﻧﱢﺻَﻣﻟُ ا تُﺎﺑَورُ ﺷْﻣﻟَاوَ مُﺎﻌَطﱠﻟا

، تٌﺎﻧﯾَﺗوِرُ ﺑُوَ ،ﺔﯾﺗاردﯾھوﺑرﺎﻛ دﱠاوَﻣَنْﻣِﮫُُﻟوﱢﺣَﯾُوَ

م
ِ
ﺎﻌَطﱠﻟا

م
ِ
ﺿْﮭَﺑِكﻣﺳﺟُ مُوُﻘﯾَ،مَﺎﻌَطﱠﻟا لُ وَﺎﻧَﺗَﺗَﺎﻣَدَﻧْﻋِ
ىرﺟﻣ ﻰﻟإ ( ﻲﱡﻣِﺿْﮭَﻟا زُﺎﮭَﺟِﻟا وَ ةدﻌﻣَﻟا) ﻲﱢ ﻣِﺿْﮭﻟَا ز
ِ
ﺎﮭَﺟِﻟا ﺎﮭﺻﺗﻣﯾ ﻰﺗﺣ ةٍ رَﯾﻐِﺻَ ءَازَﺟَْ
أ ﻰﻟَ
ِإ نوُ ھُ دُوَ
ﺎﮭ ِﻟﺎ ﻣَﻌْﺗِﺳْاِض ِرَﻐَِﻟ ،

م
ِ
ﺳْﺟِﻟا ﻲﻓِ ءِﺎﺿَﻋْﻷاوَ تِﻼﺿَﻌَﻟا ﻰ ﻟِإ ةِرَﯾﻐِﺻﱠﻟا ءِازَﺟْ ﻷا هِذِھَ لﯾِﻣِﺣْﺗَﺑِ مُدﱠﻟا مُو ﻘﯾَ . مدﻟﱠا
. ةِﺎﯾﺣ
ُ
َ َﻠِﻟ ﺔُﻣﱠﮭِﻣُ ﻟا ىرَﺧْﻷا تﺎطﺎﺷﻧِﻠﻟ كَِﻟذَﻛَوَ ﺔِﻗَﺎطﱠﻠِﻟ رٍدﱢﺻَﻣُ ﻛَ م
ِ
ﺳْﺟِﻟا لِﺑَﻗِ نْﻣِ








ﺔﻣَُدﱠﻘﻣَُﻟا
Introduction
ِ
َََْ
ََََُ
َ
ِ
Foods and drinks are made up of carbohydrates, proteins, and fats.
When you eat, your body breaks down the carbohydrates, proteins, and fats into smaller pieces that can be
absorbed from your gut (stomach and digestion) into your bloodstream. The blood carries these small,
broken down pieces to your muscles and organs, where they can be used by your body for energy and other
functions important to life.
4

5. ﻰﻠَﻋَ يوَ
ِﺗﺣْﺗَ ﺔُﮭَﻛِﺎﻔَﻟاوَ ،نُ ﺑَﱠﻠﻟاو ،بُ ﯾِﻠﺣَﻟاو ،زﱡرﱡﻟاو ،ز
ِ
ﺑْﺧَﻟا لُ ﺛَﻣَ ،م
ِ
ﺎﻌَطﱠﻠِﻟ ﺔِﯾﱠﺳِﺎﺳَ
َ
ﻷا دﱢاوَﻣَﻟا رُ ﺛَﻛَْ
أ يوﺗﺣﺗ
. زوﻛوﻠﻛﻟا ﻲﻣﱢ ﺳَﯾُ رﻛﱠ
ِ
ﺳﱡﻟا نْﻣِ ع
ٍ
وْﻧَ ﻰﻟَ
ِإ تاردﯾھوﺑرﺎﻛﻟا لﯾِوِﺣْﺗَﺑِ مُﺳْﺟِﻟا مُوُﻘﯾَ . تاردﯾھوﺑرﺎﻛﻟا
،يﱢ رﻛﱠ
ِ
ﺳﱡﻟا ض ِرَﻣَﺑِ بٌﺎﺻَﻣُ رُ ﯾْﻐَﻟا صُ ﺧْﺷﱠﻟا . ﺔِﻗَﺎطﱠﻠِﻟ رٍدَﺻْﻣَﻛَ مُﺳْﺟِﻟا ﮫَُﻠﺿﱡﻔَﯾُ
َ
أ ﺎﻣَ مھآ وَھُ زوﻛوﻠﻛﻟا
نوﻣرُ ھِ ةِدَﻋﺎَﺳَﻣُ ﺑ مﺳْﺟﻟا ءُ ﺎﺿَﻋَْ
أوَ تِﻼَﺿَﻌﻟَا ﻰَﻟإ ﺔﻟوﮭﺳﺑ مدﱠﻟا ىرَﺟْﻣَ نْﻣِ زوﻛوﻠﻛﻟا صﱡﺗَﻣْﯾُ

. مﺳْﺟﻟا لﺑَﻗِ نْﻣِ ﻊُ ﻧَﺻْﯾَ يذِﱠﻟا نُ ﯾِﻟوﺳُ ﻧْﻹا








َُﱠَُﺔﻣدﻘﻣﻟا
Introduction
ِِِِِ
ِ

ِِِ

Most staple foods, like bread, rice, milk, yogurt, and fruit contain carbohydrates. The body breaks down
carbohydrates into a sugar called glucose. Glucose is the body’s favorite fuel source. In a person who does
not have diabetes, glucose can be more easily absorbed from the bloodstream into the muscles and
organs with the help of insulin, a hormone made by the body.
5

6. َُﱠَُﺔﻣدﻘﻣﻟا
Introduction
ﺑﻟﺎﻧﺳﺑﺔ ﻠﻟﺷﱠﺧْصِ ﻟاﻣُﺻَﺎبِﺑِﻣَرَضِ ﻟاﺳﱡﻛﱠر
ِ
ي،ﻷِ
َ
ﯾَﻟود ﻟاﺟِﺳْمَ ﻟاﻛِﻔَﺎﯾَﺔُﻣِنْ ھُرْﻣُونِاﻹ
ِ
ﻧْﺳُﻟوِﯾنِأ
َ
وْ
ﻛﯾنو اﻟﺟﺳْمﯾَﻛُنوُ أﻗ
ََلﱡﺣَﺳﱠﺎﺳِﯾﱠﺔٍﻟِﻺﻧْﺳُوﻟِنﯾ. ﯾُؤَدﱢي ﻟذكإﻟَﻰﺗَﺟَﻣﱡﻊوَﺗَرْﻛُزُ ﻟاﻠﻛوﻛوزﻓِﻲ ِِ

ٍِِِ
ﻣَﺟْرَى ﻟادﱠموﻟاﺗَﺳﺑبﻓِﻲرَﻓﱠﻊَ ﻣُﺳْﺗَوَى ﻟاﺳﱡﻛﱠرﻓِﻲ ﻟادﱠمﻣَﻊَ ﻣُرُور ﻟاوَﻗْتِ.
ِ

ِِِ

ُﯾﺣَﺎوُلاﻟطﱠﺑﯾبُﻋَﺎدَةًأن
َْﯾُﺗَﺑﺎﻊَﻣُﺳْﺗَوًىاﻣﯾﮭﻟﻏوﻠﺑونﯾ واﻛﻟﻠﻛووزآلُ )أ
َ
وَن ﺳِﻲ(A1C.
)أ
َ
وَن
ِ
ﺳِﻲ(
ِ

A1C ﯾَﻘِﯾسُﻣُﺳ
ِ
ْﺗَوَىﻟاﻠﻛوﻛوزﻓِﻲﻣَﺟْرَىﻟادﱠم ﻠﻋﻰﻣىد ﻟاﺛَﻼَﺛَﺔَأ
َ
ﺷْﮭُراﻷِ
َ
ﺧُﯾرْة.
ﻟارﱠﺟَﺎءُﻟاﺗﱠﺣَدﱡثُﻣَﻊَطَﺑﯾﺑكَﻋَنْ ﻟاﻣُﺳْﺗَوَىآ
ْ
وﻟارﱠﻗْمَاﻟﺻﱢﺣﱢﻲﱡﻟ
ِ
َﻠﮭﯾﻣوﻠﻏوﺑﯾن )أ
َ
وَن ﺳِﻲ
ٍ

(A1C ِِ ِ
وَﻛَذَﻟِكَ ﻟاﮭَدَفُ ﻟاﻣَرْﺟُوﱡ أ
َ
نْ ﺗَﺗَوَﺻﱠلَإﻟَﯾْﮫِ ﻟاﻣﻧﺎﺳبﻟك. ِ

In a person with diabetes, the body either does not make enough insulin or the body is less
sensitive to insulin. This leads to glucose collecting in the blood stream, causing sugar levels in the
blood to rise over time.
Your doctor will usually want to track your A1C level. A1C measures how much glucose has been in
your blood over the last three months. Talk to your doctor about what a healthy A1C goal looks like
for you.
6

7. َُﱠَُﺔﻣدﻘﻣﻟا
Introduction
ﯾؤيد اِرْﺗِﻔَﺎعُ ﻟاﺳﱡﻛﱠر
ِ
ﻟِﻣُدﱠةٍطَوِﻠﯾَﺔٍ إﻟِ
َﻰﻣﺿُﺎﻋﻔﺎتﻣُﺛَلُ ﻟاﻌَﻣَﻰ )ﻓِﻘْدَناُ اﺑﻟَﺻَر
ِ
(، ﻣوَﺷَﻛﺎِلُ ﻓِﻲ
اﻛﻟُﻠﯾﱢﱠﺔِ، ﺑوَﺗْرُﻋُﺿْو،وَﻛَذَﻟكَِاﻣﻟﺿُﻋﺎﻔﺎتﻷاﺧ
ُْرَىاﻧﻟﱠﺗﺎِﺟَﺔُﻋَنْﻣَرَضِ اﻟﺳﱡﻛﱠري. وَھَذَا ﻛُﻠﱡُﮫ ٍِ

ﺑﺳَﺑَبٍإنﱠاِرْﺗِﻔَﺎعَ ﻟاﺳﱡﻛﱠرﻓِﻲﻟادﱠمﯾَرْﻓَﻊُﻣِنْﻟِزَوْﺟَﺔِﻟادﱠموﯾﺳُﺑبﺗَرَاﻛُﻣُﮫُﻓِﻲاﻷو
َ
ْﻋِﯾَﺔِﻟادﱠﻣَوﯾﱠﺔِ ِِِِِ

ِ
َ
َﱢَ
وَاِﻧْﺳَِدادِھَﺎ. وﯾﺗﺳﺑب ﻟذكﻓﻲاِﻧْﺳِدَادَاﻷوْﻋِﯾَﺔَ ﻟادﱠﻣَوِﯾﱠﺔَ ﻟاﺻﱠﻐِﯾرَةَأوﱠﻻً ﻣُﺛلَاﻷوْﻋِﯾَﺔَ ﻟادﱠﻣَوِﯾﱠﺔَ
َ
اﻣﻟَوْﺟُودَةَﻓِﻲاﻌﻟَﯾْن،وْ اﻛﻟِﯾﻠﺔ،وَﻷاﻋْﺻَﺎبُ . ِ
َ
ﯾَﺻْﺑَﺢُاِﺳْﺗِﻌْﻣَﺎلُﻷا دﯾوﺔﺿُروﯾرﺎﻣﻟُﺳَﻋﺎِدَةًاﻌﻟَﺿَﻼَتِوَأﻋْﺿَﺎءُاﻟﺟﺳْمﻋﻠﻰًاﻣﻌﺗﺳﺎلِِ
اﻛﻟُﻠﻛووز ﻛَوَ ﻗُودٍ.ﯾُؤَدﱢي ﻟذكإﻟَﻰﻗِﯾَﺎمﻟاﺟﺳْمﺑوَظَﺎﺋِﻔِﮫُﺑﺻُورَةٍﺻَﺣِﯾﺣَﺔٍوَﻛَذَﻟِكَإﻟَﻰاِﻧْﺧِﻔَﺎضِ ِ ِِِِ ِ ِ
ﻣَﺳﺗىو ﻟاﺳﱡﻛﱠرُ ﻓِﻲ اِﻟْدِمْ.
High sugar levels in the blood over time can lead to blindness, kidney problems, amputations, and
other complications from diabetes. That’s because when the blood has too much sugar, it gets
sticky and begins clogging up blood vessels. It clogs up the smallest blood vessels first like those
found in the eyes, kidneys, and nerves.
Medications may be necessary to help your body’s muscles and organs use glucose as fuel. This
allows for your body to function well, and lowers your blood sugar levels.
7

8. َُﱠَُﺔﻣدﻘﻣﻟا
Introduction
ﻋِﻧْدَﻣَﺎﺗَﻛُنوُﻣُﺻَﺑﺎًﺎ ﻣﺑرضِاﻟﺳﱡﻛﱠر
ِ
يﻣﻓِنْاﻣﻟُﮭِمﱢﺟِدًّاأن
َْﺗَﻘوُمَﺑِﺎﻟﻣُﺣَﻓﺎَظَﺔِﻋَﻠﻰَ ﻣُﺳْﺗَوَىاﻟﺳﱡﻛﱠر
ِ
ﺑِﺎﻟُﺣدُودِ
ﱠَْ
ََْ
اﻟطﺑِﻌﯾِﯾﱠﺔِ ﻗَدَرَ ﻹا
ِ
ﻣْﻛَنﺎِ. ﺗَﺳْﺗَطِﯾﻊُأنْﺗَﺣْﺻُلَﻋَﻠَﻰھَذِهِ ﻟاﻧﱠﺗِﯾﺟَﺔِﺑِوَاﺳِطﺔِاِﺧْﺗِﯾَﺎر
ِ
اﻷطﻌِﻣَﺔِ ﻟاﻣُﻧَﺎﺳِﺑَﺔِﻟِﺻِﺣﱠﺗِكَ.
ﻣِناﻣﻟُﻣْﻛِنأن
َ
ﱠﺗَوَاﺻُلَﺗَﻧَﺎوَلَ ﻷاط
َْ
ﻌِﻣَﺔَاﻐﻟَﻧِﯾﱠﺔَﺑِﺎﻛﻟﺎﺑروھِﯾدراتوَﻟ َﻛِنْﯾَﺟِبُأن
َْﺗَﻌْر
ِ
فَﻛَﯾْﻔِﯾﱠﺔًﺗَﻣَﯾﱡزَُھمْﻓِﻲ
اﻟطﱠﻌَمﺎ. ﯾَﺟِبُ أن
َ
ﱠ ﺗَﻘْﻠِلْ ﻣِنْ ﻛَﻣﱢﯾﱠﺔِ اﻟﻛَﺎرھوﺑِﯾدرات ﻓِﻲ وﺟَﺑﺎت طَﻌَﺎﻣُكَ.ﯾﺎﺳدﻋ ﺗَﻧَﺎوُلُ ﺛَﻼَ ﺛَﺔٍ وﺟَﺑﺎت ﺻَﻐِﯾرَةٌ
ﻣِنْاﻟط
ِ
ﱠﻌَﺎم
ِ
ﺑَدَلَوﺟَﺑﺔوَاﺣِدَةٌ ﯾﺑﻛرةأو
َْوﺟَ نﯾﺗﺑ ﻛَﯾﺑﯾﯾﺗرنﻟﻠطَِﻌﺎمﻛُلﱠﯾَوْم
ٍ
ھَذَاﺳَﯾُﺳَﻋﺎِدُﻋَﻠ َﻰﺗَوَازُنٍأ
َ
ﻛْﺛَرَ
ﻟﻣِﺳﺗَىو ﻟاﺳﱡﻛﱠرُ ﻓِﻲ ﻟاﺟﺳْم.ِِ

If you have diabetes, it is important to keep your blood sugar as normal as possible. You can do this by making
healthier food choices. You can still eat carbohydrates, but you need to learn how to recognize them in your
food. You should eat fewer carbohydrates for each meal. Eating 3 smaller meals rather than 1 to 2 large meals
per day helps your blood sugar stay more balanced.
8

9. َُﱠَُﺔﻣدﻘﻣﻟا
Introduction
ﯾﺗﻧﺎلو اﻠﻏب ﻟاﻣُﺻَﺎﺑِﯾنَ ﺑِﻣرض ﻟاﺳﱡﻛﱠر
ِ
يﻧَﻔْسِ ﻟاط
ْ
ﻌِﺎمَ ﻟايذﱠ ﺗﺗﻧﺎﻟوﮫ اﺳرھم. ﻟِﺗَﺣْﺳِنﯾٍوَاﻟﺳﱠﯾْطَرَةِﻋَﻠَﻰ
اﻟﺳﱡﻛﱠريﱢ نﻟ ﻛﯾنو ﺿروﯾرﺎ ﯾﻐﺗر ﻣَﺎ ﺗَﺗَﻧَﺎوَ ﻟﮫُ ُ. ﻗد ﺗﺳﻋﺎدك ﯾزﺎدة ﻧﺗﺎول ﻌﺑض ﻻاﻣﻌطﺔِ ﺑَﯾْﻧَﻣَﺎ ﺗُﻘْﻠِلْ ﻣِنْ
اﺑﻟَﻌْضِ
ِ
ﻷاﺧ
ُ ُرَ ﻣِنْ ﻷا
َ
ط
ْ
ﻌِﻣَﺔِ ھَذَا ﺳَﯾُﺳَﻋﺎِدُ كِ . ﻓِﻲ اﻟﺣَﻘِﯾﻘَﺔِ ﺣُﻣﯾﺔ ﻣضر اﻟﺳﱡﻛﱠر
ِ
يﱡ ھِﻲَ ﺣُﻣﯾﺔ ﺻِﺣﱢﯾﱠﺔٌ ﻟ َكَ
َََْﱠ

ُ

ًََُ

َ وَﻟِﺟَﻣِﯾﻊأﻓرَادِ ﻟاﻌَﺎﺋِﻠﺔِ. ﻷِ ﻧﮫُ ﻣرض اﻟﻛﺳري ﻣُﻣْﻛِنْ أنْ ﯾَﻛنوَ ورَ ﺛاِﯾّﺎ ﻓِﻲ اﻛﻟﺛِﯾر ﻣِنْ اﻌﻟَوَ ﺋاِلِ، ﻟذِ ﻟكِ َ
ِ

ِِ
ﺗﺗﺧﺎراﯾﺛﻛﻟر نﻣ اﻌﻟوﺋالﺗَﻐْﯾﯾرﻋَﺎدَاتِاﻟطﱠﻌَﺎموَﻷا
َ
ﻛْلُإﻟَﻰﺣُﯾﻣﺔﻣرضاﻟﺳﱡﻛﱠريﱡﻟِﺟَﻣِﯾﻊأﻓ
َْرَادِاﻌﻟَﺋﺎِﻠَﺔِ. ِِِِ
ِِ

Many people with diabetes want to eat the same foods that their families are eating. To improve your diabetes, it
may not be necessary to change which foods you eat. Eating more of some foods and less of others may be
helpful. In fact, a diabetes diet is a healthy diet for your whole family. Because diabetes can be hereditary, many
families choose to change their eating habits to a diabetes diet together.
9

10. َُﱠَُﺔﻣدﻘﻣﻟا
Introduction
ﻣَﻊَاِﺧْﺗِﯾَﺎر
ِ
ﺣُﻣﯾﺔﺻِﺣﱢﯾﱠﺔٌﻟﻺلﻛ،وَاِﺳْﺗِﻌْﻣَلﺎﻟا ُدﱠوَاءِﺑِﺻورةَﺻَﺣِﯾﺣَﺔٌوَﻛَذَﻟِكَاﻟﻘِﯾَﺎمُﺑِﻧَﺷَﺎطَﺎتٍﺟُﺳﻣﺎﯾﻧﺔ
)ﺗَﻣَرﺎ
ِ
ﯾنُ ر
ِ
ﯾَﺎﺿِ ﯾﱠﺔً( ﻟﺗﻠﺧﯾﻔضﻣِنْﺿُﻐوطﺎتاﻟﺣَﯾَﺎةُوَﻻاﮭﺟﺎدواﻟﻘَﻠَقُﻛلھَذَاﯾَُﺳَﻋﺎِدُكِﻟِﺧَﻔْضِ ﻧِﺳْﺑَﺔِاﻟﻛﺳُ ر
ﻓِﻲ ادﻟﱠم.
ِ
ﯾؤدي ﻻاﮭﺟﺎد وَ اﻟﻘَﻠ َقُ إﻟِ
َﻰ رَ ﻓﱠﻊَ ﻣُﺳْ ﺗَوَ ى ھُرْ ﻣُنوِ اﻛﻟُوﺗرزول. اﻣﻟَﺗﺳﯾوﺎتاﻌﻟَﺎﻟِﯾَﺔُﻣِنْھَر
ِ
ﻣُنوَاﻛﻟُورْﺗِﯾزُولْ
ﻟاﻣُﺿَﺎﻓَﺔُإﻟَﻰ ﻟاﻣُﺳْﺗَوَﯾَﺎتِ ﻟاﻌَﻟﺎِﯾَﺔِﻣِنْ ﻟاﺳﱡﻛْر. ﯾؤديﻻاﮭﺟﺎدوَاﻟﻘَﻠ َقُﻋَﺎدَةًإﻟَﻰﻷاﻛ
َْلِﺑﺷَرَاھَﺔٍأﻛ
َْﺛَرَﻣِنْاﻣﻟُﻌْﺗَﺎدِ ِ
ِِِ

وﯾزدﯾ ذكﻟ ﻣنﻣُﺳْﺗَوَىاﻟﺳﱡﻛﱠرﻓِﻲادﻟﱠم.
ِِ
Besides eating a healthy diet, using medications correctly, finding activities to reduce stress or anxiety, and
increasing physical activity will help lower blood sugar.
Stress and anxiety lead to higher cortisol levels in your body. Higher cortisol levels add to your body’s high blood
sugar. Stress and anxiety can also lead to eating more than usual, which increases blood sugar levels.
10

11. َُﱠَُﺔﻣدﻘﻣﻟا
Introduction
ﯾَﺳُﺎﻋد ﻟاﻧﱠﺷَﺎطُ ﻟارﱢﯾَﺎﺿِﻲﱡ ﻠﻋﻰاَِﻧْﺧِﻔَﺎضٌ ﻣَﺳﺗىو اﻟﻛُورﺗزولوَﻛَذَﻟِكَ إﻟِ
َﻰاِﻧْﺧِﻔَﺎضِ ﻣَﺳﺗوى ﻟاﻛُﻠوﻛوز.ﺗﺧﻔض
ﻣُﻣَﺎرَﺳَﺔُ ﻟارﱢﯾَﺎﺿَﺔِﺑِﺎِﻧْﺗِظَﺎم
ٍ
ﻣِنْ ﻟاﺿُﻐوطﺎت ﻟاﻧﱠﻔْﺳِﯾﱠﺔَ،ﺑِﺎﻹ
ِ
ﺿَﺎﻓَﺔِإﻟِ
َﻰذَﻟِكَ ﯾُؤدِيإﻟِ
َﻰاِﻧْﺧِﻔَﺎضِ ﻣُﺳْﺗَوَى
اﻛﻟُوﺗرزول . ﺗؤيد اﯾﺿﺎ ﻣُﻣَﺎرَﺳَﺔُ ﻟارﱢﯾَﺎﺿَﺔِإﻟَﻰاﻧﺗﻘلﺎ ﻟاﻛُﻠوﻛوزﻣِنْ ﻣَﺟْرَى ﻟادﱠمإﻟَﻰﻋَﺿَﻼَتٍ ﻟاﺟُﺳم ِ ِِ
ﻐﻟِرضاِﺳْﺗِﺧْدَﻣاُﮭَﺎﻣِنْ ﻗِﺑَلاﻌﻟَﺿَﻼَتِﻛَوَﻗُودٍوَطَﻗﺎَﺔٍ. ﻟارﺟﺎء ﻟاﺣدﯾثُ ﻣَﻊَ طَﺑﯾﺑُكَ ﻟاَرﺋﯾﺳﻲﻟِﻐَرَضِ إﯾﺟَﺎدٍ ِ
ِِِ
ﻟارﱢﯾَﺎﺿَﺔَوﻟاﺗُﻣﺎرﯾن ﻟاﻣُﻧَﺎﺳَﺑَﺔِﻟِﺗَﻘْﻠِلﯾ اﻹﺟْﮭَﺎدِﺑﻟﺎﻧﺳﺑﺔَﻟِﺣَﻟﺎَﺗِكَ ﻟاﺻُﺣﯾﺔ. ِِ

Exercise helps decrease both cortisol and glucose levels. Regular physical activity reduces stress, which reduces
cortisol levels. In addition, exercise also helps get glucose out of your bloodstream and into your body’s muscles
to use for fuel. Please talk to your primary health care provider to find physical activities or other stress-relieving
activities that work for you.
11

12. َُﱠَُﺔﻣدﻘﻣﻟا
Introduction
إذِ
َاﺗَﺣَﺳﱡنُﻧﺑﺳﺔﻣُﺳْﺗَوَىاﻟﺳﱡﻛﱠر
ِ
ﻓﻲاﻟدم،ﻷِﯾ
َ
َﻌْﻧِﻲھَذَاإﻧِ
ﱠكِﺷُﻔِﯾتَﻣِنْﻣَرَضِ اﻟﺳﱡﻛﱠر
ِ
يﱢ . ﯾَﺟِبُ أن
َ ْ ﺗَﺗﱠﺑِﻊَ ﺣُﯾﻣﺔ
ﺻِﺣﱢﯾﱠﺔًﻟِﻸ
َ
ﻛْلِ،وَﻛَذَﻟِكَﻣُﻣَﺎرَﺳَﺔُ ﻟارﱢﯾَﺎﺿَﺔِ،وَﺗﻧﺎلوَاﻷد
َْوِﯾَﺔَﺣَﺳَبَﺗَﻌْﻠِﯾﻣَﺎتِ ﻟاطﱠﺑِﯾبِ ﻠﻟﺳﱠﯾْطَرَةِﻋَﻠَﻰﻣُﺳْﺗَوَى
ﻟاﺳﱡﻛﱠر
ِ
ﻓِﻲ ﻟادﱠم
ِ
ﺑِﺎﻟﻘِﯾَﺎﺳَﺎتِ ﻟاﺻَﺣﯾﺔ وَ ﻟاﻣُﻧَﺎﺳَﺑَﺔُ.
.ﯾدﻘم ذھااﻟﻌَرْضُُأﻧ
َْوَاعٌوَﻛَﻣﱢﯾﱠﺎتُاﻟطﱠﻌَﺎمﻟﻣُِﺳَﺎﻋَدَﺗِكَﻓِﻲاﻟﺳﱠﯾْطَرَةِﻋَﻠﻰ َ ﻣُﺳْﺗَوَىاﻟﺳﱡﻛﱠرﻓِﻲادﻟﱠم.
ِ ِِ
If your blood sugar levels improve, this does not mean that your diabetes is cured. You still need to follow a
healthy eating plan, exercise, and medication recommendations to keep your blood sugar level at a healthy level.
This presentation can show you the types and amount of food to eat to help control your blood sugars.
12

13. : تاردﯾھوﺑرﺎﻛﻟا
ﺔ ٌَ
Car
ﻣَ
boh
دﱠ
ydr
ﻘ
ate
ُﻣ
s:

Introduct

ion

14. تِﺎﺑوَرُ ﺷْﻣﻟَا وَ ﺔِﻣَﻌِط
َْ
ﻷا نْﻣِعاٌوَ

ﻧَْ
أ ٌةدﱠﻋِيوﺗﺣﺗ و .

مﱠ ُ
ِ
دﻟا ﻲ ﻓِرﻛﺳ ﻟا ىوﺗﺳﻣ نﻣ تاردﯾھوﺑرﺎﻛﻟا دﯾزﺗ
:ل ﺛَﻣَتاردﯾھوﺑرﺎﻛﻟا ﻰَﻠ ﻋَ
. تُﺎﯾﱠوﺷّ
ِ ﻧﻟا
. ﺔﮭﻛﺎ ُﻔﻟا
. نﺎِﺑَﻟَْ
ﻷا تُﺎﺟَوﺗُﻧْﻣَ
. تُﺎﯾﱠوﻠْ
ِ ﺣﻟ َا









ٌ
َﱠَُتاردﯾھوﺑرﺎﻛﻟا : ﺔﻣدﻘﻣ
Carbohydrates: Introduction
Carbohydrates raise blood sugar. Many foods and drinks contain carbohydrates, like:
• Starches
• Fruit
• Dairy Products
• Sweets
14

15. : تاردﯾھوﺑرﺎﻛﻟا
تﺎُ ّ
Car
ﯾ
bo
ﱠو
h
ِ
ydr
ﺷ
ates:
ﻧﻟا
Starches

16. ﺔﯾﺑ ﺣَﻟاو ،لُ ﻏ رْﺑُﻟاو ،

ز
ِ
ﺑْﺧ ﻟا ﺔُﻧَﻣﱢ ﺿَﺗَﻣُ تِﺎﯾﱠوﺷﻧّﻟا ﻰَ ٌَ َ
ِﻠﻋَ ﺔﻠﺛِﻣْ أ . م ﱠ ُ
ِ
دﻟا ﻲ ﻓِرﻛﺳ ﻟا ىوﺗﺳﻣ نﻣ ت ﺎﯾﱠ وِﺷ ﻧﻟّا دﯾزﺗ
. ى

رَ ﺧُْ
ﻷا تِا وَا رَ ﺿْ ﺧَﻟا عا و َْ


َﻧأ ضُ ﻌْﺑَوَ ،ُﺎطَﺎطَﺑَﻟاو ،ﺔُ ﻧَورُ ﻛَ ﻌْ ﻣَﻟاو ،سُ دَﻌَﻟا وَ ،ﺎﯾﻟوﺻﺎﻔﻟاو ،ز رﱡﻟاو ،( ﺔﻛﯾرﻔﻟا)








ََُُْ َ َ Beans
Beans
.( ﺎﯾﻟوﺻ ﺎﻔﻟا) تﺎﯾﻟوﻘﺑ ﻟا
Beans
. ﺔﻧورﻛﻌﻣ ﻟا
Noodles
ُﱠِ
ّ
Bread
ُُْ
Bread

. زﺑﺧﻟا
Bread
Ric
ﱡﱡ
Ric

. زرﻟا
Rice
e
e
ُ َ ََ . ﺎطﺎطﺑﻟا
Potatoes
ُ ُْ ُ

. لﻏرﺑ ﻟا
Burghul
تاردﯾھوﺑرﺎﻛﻟا : تﺎﯾوﺷﻧﻟا
Carbohydrates: Starches
ُُُ
ﱡ
ِ
Starches raise blood sugar. Examples of starches include bread, burghul, freekah, rice, beans and lentils, noodles,
potatoes, and some other vegetables.
16

17. بِوﺑُﺣُ ﻟا نْﻣِ رُ ﺛَﻛْ َ
أ ﺔﯾﺣﺻُ نُ وﱡﻛَﺗَ ( ةَرَﺷْﻘِﻟا ﺔَﻋوزﻧﻣﻟَارﯾﻐﻟَا) ﺔﻠﻣﺎﻛﻟا بِوﺑُﺣُ ﻟا نْﻣِﺔﻧوﻛﺗﻣﻟَا ﺔُﯾَذِﻏَْ
ﻷا نوﻛﺗ
دﱡاوَﻣﻟَاوَ تُﺎﻧﯾَﻣﺎِﺗﯾَﻔِﻟاوَ ،فﺎﯾﻟﻵا رَﺛَﻛَْ
أ ﻊﻧﺎِﺻَﻣﻟَا ﻲﻓِﺔُﻠَﻣﺎِﻛﻟَا بُ وﺑُﺣُ ﻟا ﺔﺟﻟﺎﻌﻣ ﺎﻣَدَﻧْﻋِ . ﻊﻧﺎﺻَﻣﻟِا ﻲﻓ ﺔﺟﻟﺎﻌﻣﻟا
ك
ﻠﻌﺟﺗو مﺿﮭﻟا ( ٌ ةرَﺷﱠﻘَﻣُ

ر
ِ
ﯾْﻐﻟَا) ﺔ ﻠﻣﺎﻛﻟا بُ وﺑُﺣُ ﻟا ﺊطﺑﺗَ . ﺎﮭﻧﻣ لُ ازَﺗُﺔًﯾﱠﺣﱢ ﺻِ نوُ ﻛُﺗَﻲﺗِﱠﻟا ﺔُﯾَذِﻏَْ
ﻷاوَ ﺔَﯾﱠﻧِدَﻌْﻣﻟَا
.لوطأ ةَدﻣﻟ ﱠ

ﻊﺑ
ِ
َﺷﻟﺎﺑِ سﱡﺣَﺗَ













. ضﯾﺑﻷا زرﻟاا
White Rice
. ﺔﻟﺎﺧﻧﻟا
Bran
. ةرذﻟا ةرﺷِﻗ
Hull
ُﱠِ
ّ
ُ َ ْ
َ
ُ
َ
تاردﯾھوﺑرﺎﻛﻟا : تﺎﯾوﺷﻧﻟا
Carbohydrates: Starches
َِﱡَُْ
ِ
ََُِ
ََََُْْ
ُ
َ
Foods that are made of whole grains are healthier for you than grains that are processed or white bleached.
When grains are processed, most of the fiber, vitamins, and minerals are removed. Whole grains slow digestion
and keep you full longer.
17

18. زُﺑْﺧُﻟا يَرﺗَﺷْﺗَ نْ

َ
أ ﻊُ ﯾطِﺗَﺳْﺗَ . ﺔِﻠَﻣِﺎﻛَﻟا بِوﺑُﺣُ ﻟا ﻰَﻠﻋَ ﺔٌَ ﻠﺛِﻣَْ
أ رُ ﻣَﺳْ
َ
ﻷا زﱢرﱡﻟاوَ ( لﻣﺎﻛﻟا ﺢﻣﻘﻟا) رُ ﻣَﺳْ
َ
ﻷا نﯾُ ﺣِطﱠﻟ
ا

نﻣ ﺔﻧوﻛﺗﻣﻟا تﺎﺟﺗﻧﻣﻟا هِذِھَ . رُ ﻣَﺳْ
َ
ﻷا زﱡرﱡﻟا وَ ،(ﺔﻛﯾرﻔﻟا) ﺔﯾﺑﺣَﻟاو ،لُ ﻏُرْﺑُﻟاو ،دوﺳﻵا زُﺑَﺧُﻟا وَْ
أ رُ ﻣَﺳْ
َ
ﻷا
ﺎﺿﯾآ

مﱠ
ِ
دﻟا ﻲﻓِرﻛﺳ ُﻟا ﺔﺑﺳﻧ نﻣ دﯾزﺗَكﻟذ نﻣ مﻏرﻟﺎﺑ نﱠﻛِﻟَوَ ،ﺔٌﯾَِﻟﺎﻋَﺔُﯾﱠﺋاِذَﻐﻟِا ﺎﮭَﺗُﻣﯾَﻗِنوُ ﻛُﺗَﺔَ َﻠﻣﺎِﻛﻟَا بَوﺑُﺣُ ﻟا
.مﺳﺟُ ﻟا ﮫُ ﺟُ ﺎﺗَﺣْﯾَﺎﻣﱠﻣِرُ ﺛَﻛَْ
أ تﺎﯾﻣﻛﺑ ﺎﮭﻟوﺎﻧﺗ مﺗ اذَإ











لُ ﻏُرْﺑﻟُا
Burghul


.( ﻲﻧﺑﻟا زرﻟا)ر ﻣﺳ ﻷا ز رﱡ ﻟا
Brown Rice
.( دﱟرَﺑ ِ ﺎﺗﯾَﺑِ) (لﻣﺎﻛﻟا ﺢﻣﻘﻟا)رﻣﺳﻵا شِ ﯾْﻌﻟاز ﺑﺧ
Whole Wheat Pita
ُﱠِ
ّتاردﯾھوﺑرﺎﻛﻟا : تﺎﯾوﺷﻧﻟا
Carbohydrates: Starches
ﱡَََُُُْْ
ِ
ِ

Whole wheat and brown rice are examples of whole grains. You can buy whole grain bread, black bread,
burghul, freekah, and brown rice. These whole grain products are more nutritious, but they will still increase
blood sugar if consumed in amounts larger than your body needs.
18

19. تاردﯾھوﺑرﺎﻛﻟا : تﺎﯾوﺷﻧﻟا
Carbohydrates: Starches
. زرﻟا
Rice
. لﻏرﺑﻟا
Burghul
ﻰَﻠﻋَ ةَرَطَﯾْﺳﱠﻟا ﺔٍ ﺑَوﻌُ ﺻُ نْﻣِ كﻟذ دﯾُز
ِ
ﯾَ . يﱢ ر
ِ
وﺳﱡﻟا وَْ
أ ﻲﱢ ﻗِارَﻌِﻟا ءِاذَﻐِﻟا نْﻣِ نﯾﯾﱠﺳِﺎﺳَ
َ
أ نُ ﯾﯾﺋزَﺟْ زﱡرﱡﻟاوَ ﺔُطَﻧْﺣِﻟا
صُ ﺧْﺷﱠﻟارﯾﻏ اذا . مدﱠﻟا ﻲﻓِ رﻛﱠﺳﱡﻟا

ﺔُ
ِ ِ
ﺑَﺳْﻧِ ﻊُ ﻓَرْﺗَ زﱢرﱡﻟاوَ ﺔِطَﻧْﺣِﻟا ﻰﻠَﻋَ يوَ
ِﺗﺣْﺗَ ﻲﺗِﱠﻟا ﺔَﯾَذِﻏَْ
ﻷا نﱠ
َ
ﻷِ رﱠ
ِ
ﻛﺳﱡﻟا
ضﺎِ ﻔَﺧِﻧْاِ ﻰَﻟإ يَدﱢؤَﯾُ نَْ
أ نْﻛِﻣْﻣزُ رﻟاو ﺔطﻧﺣﻟا تﺎﺟﺗﻧﻣ نﻣ لﻛﱢوَﻣﻟُ ا مﺎﻌَطﱠ
ِ ِِ
ﻟا ﺔِﯾﱠﻣﱢ ﻛَنْﻣِيﱢ رﻛﱠ
ِ
ﺳﱡﻟﺎﺑِبٌﺎﺻَﻣﻟُ ا
ضُ ﯾَﺑْ
َ
ﻷا نُ ﯾﺣِطﱠﻟا وَْ
أ ﺔﺑُﱠﻠﻌَﻣُ ﻟا وَْ
أ ﺔﺟﻟﺎﻌﻣﻟا وَْ
أ ﺔَ َﻠﻣِﺎﻛَﻟا بَوﺑُﺣُ ﻟا لَﻛُْ
ﺄﺗَ نَْ
أ رُ ﺎﺗَﺧْﺗَ ءاوﺳ . مدﱠﻟا ﻲﻓِ رﻛﱠﺳﻟﱡا ﺔﺑﺳﻧ

. تِﺎﺑَﺟْوﻟَا تِﺎﻗْواَ ل َﻼَﺧِ ةِرَﯾﻐِﺻﱠ تﺎﺑﺟو ﻰَ ﻠﻋَ ظَﻓَﺎﺣَ ( رﻔﺻ )








ُﱠِ
ّ
ُ
ُْ ُ ﱡﱡ
ِِ
ٌِْ
Wheat and rice are important staple foods in Iraq and Syria. This may make it hard to control diabetes because
foods containing wheat and rice raise blood sugar. For someone with diabetes, changing how much of those you
eat can lead to lower blood sugar. Whether you choose whole grain or processed, bleached grains, keep
portions small during mealtime.
19

20. ﺔﺑﺳﻧ ﻊُ ﻓَرْﯾَنﯾﺣِطﱠ
ِﻟا نْﻣِعُ وْﻧﻟﱠا اذَھَ .

ر ﯾﻌِﺷﱠﻟا وَْ
أ ﺔِطَْ
ِ
ﻧﺣِﻟا نِﯾﺣِطَ نْﻣِ ﺎﻋًوﻧُﺻْﻣَ ﺎﻣﱠِإ نُ وﻛُﯾَ

زﺑْﺧُ
ِ
ﻟاَْ


عاوَﻧأ ضُ ﻌْﺑ
ِ
َ
يوِﺣْﺗَرﯾﻌِﺷﱠ
ِ
ﻟا نﯾَ
ِﺣِط نْﻣِعوُ ﻧُﺻْﻣﻟَا وَْ
أ ٪۱۰۰ ﺔَِﻟﺎﺧَﻧﱡﻟا لﻣِﺎﻛَﻟا نﯾﺣِطﱠ
ِ ﻟا نْﻣِ عُ وﻧُﺻْﻣَﻟا زُﺑْﺧُﻟا . م دﱠﻟا ﻲﻓِ رُ ﻛﱠﺳﱡﻟا

.ﺎﺿًﯾَْ
أ مدﻟا ﻲﻓ رُ ﻛﱠﺳﱡﻟا ﺔﺑﺳﻧ دﯾز ﺗَكﻟذ نْﻣِم ﻏْرَﻟﺎﺑ نْﻛِﻟَوَ ،رَﺛَﻛَْ
أ ﺔًﯾﱠﺋاِذَﻏِﺔﻣﯾﻗ












.

ر
ِ
ﯾﻌِﺷﱠﻟا نُﯾﺣِطَ
Barley Flour
( لﻣﺎﻛﻟا ﺢﻣﻘﻟا) .رُﻣَﺳَْ
ﻷا نُﯾﺣِطﱠﻟا
Whole Wheat Flour
ُﱠِ
ّتاردﯾھوﺑرﺎﻛﻟا : تﺎﯾوﺷﻧﻟا
Carbohydrates: Starches
ِِ
ِِ
Some breads are made of wheat or barley flour. These flours raise blood sugar. Breads made with 100% whole
wheat or barley flour are healthier because they have more nutrients, but they will still increase blood sugar.
20

21. ﺔﺑﺟو ل ﱟﻛُِﻟ زُﺑَﺧُﻟا ﺔَﻌطﻘِﻟ بُ ﺳِﺎﻧَﻣُ ﻟا مُﺟْﺣَﻟا فﻠﺗﺧﯾﺳ ،زُ
ِ
ﺑَﺧﻟا نْﻣِ مٌﺎﺟَﺣَْ
أوَ لﺎٌﻛَﺷَْ
أوَ

ع
ٍ
اوَﻧَْ
أ ةِدﱠﻋِ دِوﺟُ وُ بِﺑَﺳَﺑِ
.

ز
ِ
ﺑَﺧُﻟا ﺔِﻌَط
ْ
ﻘِِﻟ ﻲﱢ ﱢﻠﻛُﻟا م
ِ
ﺟْﺣَﻟا ﻰَﻠﻋَ ادًﺎﻣَﺗِﻋْاِ فُِﻠﺗَﺧْﺗَﺳَ

ﺔِﺑَﺟْوَﻟا ﻲﻓِ

زﺑْﺧُﻟا عوْﻧَ
ِ
نْﻣِ ﺔﻌطُﻗ لﱟﻛُِﻟ بﺳﺎﻧﻣﻟا ﺢُ ﯾﺣِﺻﱠﻟا مﺟْﺣﻟا
ِ َُ ﻰﻟا ﺔِﯾَﺗِﻵا ﺔِﺣَﯾ

رﱠ
ِ
ﺷﻟا ﻲﻓِ ُةرَوﺻﱡﻟارﯾﺷﺗ
تاردﯾھوﺑرﺎﻛَﻠﻟ دﯾﺣوﻟاردﺻﻣﻟا وھزﺑﺧُﻟا نﺎﻛ اذا

ط
ْ
ﻘَﻓَﺔﺑﺳﺎﻧﻣ نوﻛﺗ زﺑﺧﻟا ءازﺟا نا ﺔُظَﺣَﻻَ. ِ ةَدِﺣاوَﻟا
. ﺔَﺑَ ﺟْ وَﻟا ﻲﻓِ









ُﱠِ
ّتاردﯾھوﺑرﺎﻛﻟا : تﺎﯾوﺷﻧﻟا
Carbohydrates: Starches
ََِ
ٌ
ُ
Because breads come in many different sizes, the appropriate portion size of bread per meal will vary
depending on the size of the whole bread.
The pictures on the following slide show the appropriate portion of bread for one meal. Note that portions
are appropriate only if bread is the only carbohydrate in the meal.
21

22. . ةَدَﺣِاوَﻟا ﺔَﺑَﺟْوَﻟا ﻲﻓِ ﺔِﻌَط
ْ
ﻘِﻠِﻟ بﺳﺎﻧﻣﻟا مُﺟْﺣَﻟا ﻰﻟا رُ وَﺻﱡﻟا هذھ رﯾﺷﺗ
ﺔَﺑَﺟْوَﻟا ﻲﻓِ تاردﯾھوﺑرﺎﻛَﻠﻟ دِﯾﺣِوَﻟا

ردَﺻْﻣََﻟا وھ زﺑْﺧُ
ِ ِ
ﻟا نﺎﻛ اذا ﺔٌﺑَﺳِﺎﻧَﻣُ ءُ ازَﺟْ
َ
ﻷا هِذِھَ نُ وﻛُﺗَ
. َ ةَدِﺣاوَﻟا










. روﻧﺗﻟَا ز
ِ
ﺑَﺧُن ْﻣِﺔَ ﻌَط
ْ
ﻗ ِ فﺻﻧ½
½ piece Khobez


.( كﺎﻛرﻟا)قُﺎﻗَرﱢﻟا زٍﺑَﺧُ نْﻣِ ﻊَط
ْ
ﻗِ3
3 pieces ofKhobezRekak
. نوﻣﺻﻟَا زﺑَﺧُ نْﻣِ ﺔَ
ِ
ﻌَط ﻗِفﺻﻧ½
½ piece Samoon
ُﱠِ
ّ
ቀይ ምስር
Red Lentils



زﺑَﺧُ
ِ
ن ْﻣٍِة رَﯾﻐِﺻَ ةدﺣاو ٍﺔ ﻌَطﻗ ۱
.( ﺎﺗﯾَﺑِ)شِ ﯾْﻌﻟَا
1 small Pita
تاردﯾھوﺑرﺎﻛﻟا : تﺎﯾوﺷﻧﻟا
Carbohydrates: Starches
ْْ
ِ
These photos show you the appropriate portion sizes for one meal. These portions are appropriate
only if bread is the only carbohydrate in the meal.
22

23. نﻣِ ﻊﻓرﺗَ زﺑﺧُﻟا عاوﻧأ لﻛُ اذھَ ﻊﻣَ ،ضﯾﺑﻻازﺑﺧُﻟارﺛﻛأ ﺎﯾﺣ ﺻِ رﺑﺗﻌﯾَ ﺔﻟﺎﺧﻧﻟُا لﻣﺎﻛﻟَا رﻣﺳﻷا زﺑﺧُﻟا
( ءزُﺟﻟا) ﺔﯾﻣﻛﻟَا رﺑﺗﻌﺗُ زﺑﺧُﻟا نﻣِ نﯾﺗﻌطَﻗِ ،زﺑﺧُﻟا نﻣِ ءزﺟُ تﻠﻛأ اذإ . مدَﻟا ﻲﻓ رﻛﺳُ ﻟا ىوﺗﺳﻣُ
. ﺔﺑﺟ وَ لﻛُﻲﻓ ﺔﺑﺳﺎﻧﻣﻟُ ا ﺔﺣﯾﺣﺻَﻟا










ضُ ﯾَﺑَْ
ﻷاز ﺑﺧﻟا
White Bread
.( ﺔِﻟﺎَ ﺧَﻧﱡﻟا ﻊَﻣَ ﺢﻣﻘﻟا زﺑﺧ) رُﻣَﺳْ َ
ﻷا زُﺑْﺧُﻟا
Whole Wheat Bread
ُﱠِ
ّتاردﯾھوﺑرﺎﻛﻟا : تﺎﯾوﺷﻧﻟا
Carbohydrates: Starches
ُُْ
Whole wheat bread is healthier than white bread, however all types of bread raise blood sugar. If you’re
eating sliced bread, 2 pieces is the correct portion size for one meal.
23

24. ﻛ مﺟﺣ ( ﻲﺳﻧرﻔﻟا زﺑﺧﻟا ﺧ ن



. روﻧﺗﻟَا زﺑﺧُنﻣِﺔَﻌطﻗِفﺻﻧ½
½ piece Naan
. دﯾﻟَا فَﺑ ِ ) تﯾﻛﺎِﺑﻟَا زﺑ ﻣِ ةدﺣاو ﺔﻌطﻗِ1
1 piece of Baguette the size of your hand
ُﱠِ
ّ
ُ
تاردﯾھوﺑرﺎﻛﻟا : تﺎﯾوﺷﻧﻟا
Carbohydrates: Starches
َُ
. روﻧﺗَﻟا زﺑﺧُ ِﻟ كﻟذﻛَو تْﯾﻛِﺎﺑَﻟا / ﻲ ﺳِﻧ رَﻔَﻟا ز ﺑﺧُﻟا مﺟ ﺣَِﻟ ﺔﺑﺳﺎﻧﻣُ ﻟا تﺎﯾﻣ ﻛَﻟا هذھَ
These are the correct portions for French bread/baguette and naan.
24

25. وأ وﻠﺣُ بورُ ﯾﺳِ ﺔﻓَﺎﺿَإ .مدﻟا ﻲﻓ رﻛﺳُ ﻟا ﺔﺑﺳﻧ نﻣ دﯾزﯾﺳ ﮫﻧﺎﻓ ،نﯾﺣ طَﻟا نﻣِ عوﻧﺻﻣَ زﺑﺧُﻟا نﻷ
. لﺑﻗَ يذِ نﻣِ رﺛﻛأ رﻛﺳﻟاُ ﻊﻓرﯾﺳَ ﻰﺑرﻣُ











Photo of pita with
jam or date syrup
and tahini next to it
. سﺑدﻟاَ ﻊﻣَ وا ﻰﺑرﻣُﻟا ﻊﻣَ زﺑﺧُﻟا
Bread with Jam or Dibs
ُﱠِ
ّتاردﯾھوﺑرﺎﻛﻟا : تﺎﯾوﺷﻧﻟا
Carbohydrates: Starches
Because bread is made from flour, it raises blood sugar. Adding syrup or jam will raise blood sugar
even more.
25

26. ءِاذَﻐﻟِا نْﻣِرَﺛَﻛَْ
أ ﺔًﯾﱠﺣﱢ ﺻِ تﻼﻛا رُ ﺑَﺗَﻌْﺗُ ( ﺔِﻟﺎَ ﺧَﻧﱡﻟا ﻊَﻣَ) ﺔَِﻠﻣِﺎﻛَﻟا ﺔِطَﻧْﺣِﻟا نُ ﯾﺣِطَ وَ ،(ﺔﻛﯾرﻔﻟا) ﺔﯾﺑﺣﻟاو ،لُ ﻏُرْﺑﻟُ ا
ﺔﺑﺳﻧ نﻣ دﯾزﺗﺳَ بُ وﺑُﺣُ ﻟا تٌﺎﺟَﺗَﻧْﻣُ

عا
ٍ
وَﻧَْ
أ لﱡﻛُاذَھَ ﻊَﻣَ ( رﻔﺻﻟا) ض ِﯾَﺑْ
َ
ﻷا نﯾﺣِطﱠﻟا نْﻣِ وَْ
ِ أ بِ ﱠﻠﻌَﻣُ ﻟاو ﺞﻟﺎﻌﻣُ ﻟا
. مدﱠﻟا ﻲﻓِ رُ ﻛﱠﺳﱡﻟا









لُ ﻏُرْﺑﻟُا
Burghul
ُﱠِ
ّتاردﯾھوﺑرﺎﻛﻟا : تﺎﯾوﺷﻧﻟا
Carbohydrates: Starches
ﱢُْ
ِ
Burghul, freekah, and whole wheat kernels are healthier than processed, bleached grain products. However, all
types of wheat products raise blood sugar.
26

27. ﺔَﺑَﺳِﺎﻧَﻣُﻟا ﺔَﯾﱠ ﻣﱢﻛَﻟا رُﺑَﺗَﻌْﯾُﺔﯾﺑﺣﻟا نْﻣِ دﺣاو بٍ وﻛُ۱
َ ﺔﺣَﯾِﺣ ﱠﺻﻟا
1 cup of F reekah is the correct portion
ﺔُ ﺣَﯾﺣِﺻﱠ ﻟا ﺔﯾﻣﻛﻟارﺑﺗﻌﯾ ل ِﻏُرْﺑﻟُا ن ْﻣِدﺣاو بٍ وﻛُ۱
. ﺔُﺑَﺳَﺎﻧَﻣﻟُا
1 cup of B urghul is the correct portion
ُﱠِ
ّتاردﯾھوﺑرﺎﻛﻟا : تﺎﯾوﺷﻧﻟا
Carbohydrates: Starches
وھ د ٍ ﺣِاو َبٍ وﻛُ ۱ . ةِدَﺣِاوَ ﺔِﺑَﺟْوَ لﱢ ﻛُ ﻲﻓِ ﺔُﺣَﯾﺣِﺻﱠﻟا ﺔِﺑَﺳَﺎﻧَﻣُ ﻟا ﺔُﯾﱠﻣﱢ ﻛَﻟا ﻲھ ﺔﯾﺑﺣﻟا نْﻣِ دﺣاو بٍ وﻛُ ۱
ر
ِ
َدﺻَْﻣَﻛ طﻘﻓ ﺎَھَدﺣْوَِﻟ ( ﺔﻛﯾرﻔﻟا) ﺔﯾﺑﺣﻟا وَْ
أ طﻘﻔﻟ ُلﻏُرْﺑُﻟا ﺎﻧََﻠﻣَﻌْﺗَﺳْاِاذَ
ِإ ﺔُﺣَﯾﺣِﺻﱠﻟا ﺔِﺑَﺳَﺎﻧَﻣُ ﻟا ﺔُﯾﱠﻣﱢ ﻛَﻟا
. ةِدَﺣِاوﻟَا ﺔِﺑَﺟْوﻟَا ﻲﻓِ تاردﯾھوﺑرﺎﻛﻠﻟ
One cup of burghul or freekah is the correct portion size for one meal. One cup is the correct amount only if
burghul or freekah is the only carbohydrate in the meal.
27

28. ،زُﺑْﺧَﻟا كَﯾْدَﻟَ نَﺎﻛَ اذ
ً
ِإ . دِﯾﻟَا ﺔِﺿَﺑْﻗَمُﺟْﺣَ ﺎﺑﯾً

ر
ِ
ﻘْﺗَ ( ﺔﻛﯾرﻔﻟا) ﺔﯾﺑﺣﻟا وَْ
أ لِﻏُرْﺑﻟُ ا نْﻣِدٌﺣِاوَ بٌوﻛُلُ دِﺎﻌَﯾُ
ﻲﻓِ تاردﯾھوﺑرﺎﻛﻟا يوﺗَﺣْﺗَ ﻲﺗِﱠﻟا ﺔِﻣَﻌِ

ط
َْ
ﻷا نْﻣِ ىر ﺧُْ
َأ عٌاوَﻧَْ
أ ﺔٌﯾَآ وَْ
أ ،ﺎﯾَِﻟوﺻُ ﺎﻔَ
ِ ﻟاوا ،زﱡرﱡﻟاوا
. ﺔﺑﺟوﻟا ﻲﻓ ( ﺔﻛﯾرﻔﻟا) ﺔﯾﺑﺣﻟا وَْ
أ لِﻏُرْﺑﻟُ ا ﺔَﯾﱠﻣﱢ ﻛَنﻣَ لﻠﻘﺗ نَْ
أ بُ ﺟِﯾَ َ ،تِﻗْوَﻟا سْ
ِﻔﻧَﻲﻓِﺎﮭَﺗﺎِﻧَوﱢﻛَﻣُ









لِﻏُرْﺑُﻟا نْﻣِ دﺣاو بٍ وﻛُ۱
1 cup of B urghul
ُﱠِ
ّتاردﯾھوﺑرﺎﻛﻟا : تﺎﯾوﺷﻧﻟا
Carbohydrates: Starches
One cup of burghul or freekah is about the size of your fist. If you are having bread, rice, beans, or
other foods that have carbohydrates at the same time, you might need to reduce the amount of
burghul or freekah.
28

29. ﺔُﺣَﯾﺣِﺻﱠ ﻟا ﺔُﯾﱠ ﻣﱢﻛَﻟا ﻲھ ضُﯾَﺑْ ﻷا زﱢرﱡ ﻟا نْﻣِ دﺣاو بٍ وﻛُ
. ﺔَﺑَﺳَﺎﻧَﻣﻟُ
1 cup of White Rice is the correct portio




ﺔﯾﱠ ﻣﱢﻛﻟا ﻲھ
ِ
ﻲﻧِﺎﯾَرْﺑِﻟازر نْﻣِ دﺣاو بٍ وﻛ۱
ﺔَﺑَﺳَﺎﻧَﻣُﻟا ﺔُﺣَﯾﺣِﺻﱠ ﻟا
1 cup of Biriyani is the correct
portion
ﺔُﺣَﯾﺣِﺻﱠ ﻟا ﺔُﯾﱠ ﻣﱢﻛَﻟا ﻲھ رُﻣَﺳْﻷا زﱢرﱡ ﻟا نْﻣِ دﺣاو بٍ وﻛُ۱
. ﺔَﺑَﺳَﺎﻧَﻣﻟُا
1 cup of Brown Rice is the correct portion
ُﱠِ
ّتاردﯾھوﺑرﺎﻛﻟا : تﺎﯾوﺷﻧﻟا
Carbohydrates: Starches
َََُُ
۱
ا
n
ﺎﯾَﺣِﺻَ نُ وﻛُﯾَ ر
ِ
ﻣَﺳْ
َ
ﻷا زﱢرﱡﻟا

مﱠ
ِ
دﻟا ﻲﻓِ رُ ﻛﱠﺳﱡﻟا ﺔﺑﺳﻧ نﻣزﱡرﱡﻟا دﯾزﯾ ،(ﺢﻣﻘﻟا) ِ ﺔطَﻧِْﺣﻟا تِ ﺎﺟَﺗَﻧُْﻣ ُلُﺛُﻣ
ﻲﻓِ رُ ﻛﱠﺳﱡﻟا ﺔﺑﺳﻧ نﻣ دﯾزﺗ زرﱡﻟا عا وَﻧأ
ِ
لﱡﻛ كﻟذ نﻣ مﻏرﻟﺎﺑ . رُ ﺑَ ﻧْﻌَﻟا زﱞرُ وَْ
أ ﻲﺗﻣﺳﺑﻟا زﱢرﱡﻟا

نْﻣِ رُ ﺛُﻛَْ
أ
. ةِدَﺣِاوَﻟا ﺔِﺑَﺟْوَﻟا ﻲﻓِ ﺔُﺑَﺳِﺎﻧَﻣُ ﻟا ﺔُﯾﱠﻣﱢ ﻛَﻟاوَ مُﺟْﺣَﻟا وَھُ خُوﺑُط
ْ
ﻣَﻟا زﱢرﱡﻟا نْﻣِ بٌوﻛُ . م

دﻟﱠ
ِ
ا
َُْﱢ
Like wheat products, rice raises blood sugar. Brown rice is healthier than Basmati rice or Amber rice.
However, all types of rice raise blood sugar. One cup of cooked rice is the correct portion size for one
meal.
29

30. ﺔُﺣَﯾﺣِﺻﱠﻟا ﺔُﯾﱠﻣﱢ ﻛَﻟا وَھُ ادٌﺣِاوَ ﺎﺑٌوﻛُ نَْ
أ ظَﺣَﻻَ . دِﯾﻟَا ﺔِﺿَﺑْﻗَمﺟْﺣَ ﺎﺑﯾًرﻘْﺗَزﱢرﱡﻟا نْﻣِدٌﺣِاوَ بٌوﻛُلدﺎﻌﯾ
اذ ِإ

ر
ِ
ﺎﺑَﺗِﻋِْﻻا نﯾﻌﺑِ ذﺧُ . ةِدَﺣِاوَﻟا ﺔِﺑَﺟْوَﻟا ﻲﻓِ تاردﯾھوﺑرﺎﻛﻠﻟ دُﯾﺣِوَﻟا رُ دَﺻْﻣَﻟا وَھُ زﱠرﱠﻟا نَﺎﻛَ اذ
ِإ
يوﺗَ
ِﺣْﺗَ ﻲﺗﻟا ﺔﻣِﻌَطﱠﻻا نْﻣِ ىرَﺧُْ
أ عٌاوَﻧَْ
أ يﱡ
َ
أ وَْ
أ ،ﺎﯾَِﻟوﺻُ ﺎﻓَو ،لٌﻏُرْﺑُو ،زٌﺑْﺧَ كَﺎﻧَھُ نَﺎﻛَ
. زﱢرﱡﻟا نْﻣِﺔَﯾﱠﻣﱢ ﻛﻟَا ه
ْ
ِذِھَ لَﻛُﺄﺗَ نَْ
أ زُوﱢﺟَ

ﯾُ
َ
ﻷِ،تِﻗْوَﻟا سَْ
ِﻔﻧ ﻲﻓِﺎﮭَﺗﺎِﻧَوﱢﻛَﻣُ ﻲﻓِتاردﯾھوﺑرﺎﻛﻟا









زﱢ ﱡرﻟان ْﻣٍِب وُﻛ ۱
1 cup of Rice
ُﱠِ
ّتاردﯾھوﺑرﺎﻛﻟا : تﺎﯾوﺷﻧﻟا
Carbohydrates: Starches
ِِ
ًًْ
One cup of rice is about the size of your fist. Note that 1 cup is the correct amount only if rice is the
only carbohydrate in the meal. Keep in mind if you are having bread, burghul, beans, or other foods
that have carbohydrates at the same time, you cannot have this much rice.
30

31. ﺔٌﻣَﻌِط
ْ َ
أ ﺔُﯾَآ ﻊَﻣَ نِﺣْﺻﱠﻟا ﻲﻓِ دٍ ﺣِاوَ بٍ وﻛُ ۱ ﻲَھِ ﺔٍ ﺑَﺟْوَ لﱢ ﻛُ ﻲﻓِ زﱢرﱡﻟا نْﻣِ ﺔُﺑَﺳِﺎﻧَﻣُ ﻟا ﺔُﺣَﯾﺣِﺻﱠﻟا ﺔُﯾﱠﻣﱢ ﻛَﻟا
خوﺑُط
ْ
ﻣَﻟا زﱢرﱡﻟا نْﻣِ دٍ ﺣِاوَ بٍ وﻛُ ۱ ﻰﻟا نﯾﻣِﯾَﻟا ﻰَﻠﻋَ ُةرَوﺻﱡﻟ رﯾﺷﺗ . نوﻋﺎﻣﻟا و
َْ ُ
ِ ِ أ قِﺑَطﱠﻟا ﻲﻓِ ى رَ ﺧْأ
. دِﺣِا وَﻟا قﺑَطﱠﻟا ﻲﻓِ











.ﺔَﺣَﯾﺣِﺻﱠ ﻟا ﺔَﺑَﺳِﺎﻧَﻣُﻟا ﺔَﯾﱠ ﻣﱢﻛَﻟا ﻲَھِ رُﺑِﺗَﻌْﺗَ زﱢرﱡ ﻟا نْﻣِ دﺣاو بٍ وﻛُ1
1 cup of Rice is the correct portion
.ادًّﺟِ
ٌ ةرَﯾﺑِﻛَﺔ ٌﯾﱠ ﻣﱢﻛَر ُﺑ
ِﺗَﻌْﺗَزﱢرﱡ ﻟا نْ ﻣِب ٍ او

َﻛَْ
أ ﺔﻌﺑرا4
4 cups of Rice is too large a portion
ُﱠِ
ّتاردﯾھوﺑرﺎﻛﻟا : تﺎﯾوﺷﻧﻟا
Carbohydrates: Starches
ِ
The correct amount of rice for one meal is 1 cup whether served on a plate or in a bowl. The picture
on the right shows 1 cup of cooked rice on a plate.
31

32. نْﻣِ دٌﺣِا وَ بٌوﻛُ
لٍدُﺎﻌﯾَ . ﺔﺑﺟ و ل ﻛ ﻲﻓ دﺣاو ب وﻛ ۱ ﻰﻟا ﻲﺗﯾﻛﺎﺑﺳﻟاوا ( ﺔ ُﯾﱠرﱠ
ِ
ﻌِﺷﻟا) ﺔِﻧَورُ ﻛَﻌْﻣﻟَا ﺔَﯾﱠﻣﱢ ﻛَ دَدﱠﺣَ
. دِﯾﻟَا ﺔِﺿَﺑْﻗَمُﺟْﺣَ ﺎﺑﯾً

رﻘْﺗَﺔِﺧَوﺑُط
ْ
ﻣﻟَا ﺔِﻧَ
ِ
ورُ ﻛَﻌْﻣﻟَا
ﻲﺗﯾﻛﺎﺑﺳﻟا و ْ
َأ ﺔﺧ َوﺑُطْﻣَﻟا ﺔُﻧَورُﻛَﻌْﻣَﻟا ﮫُﻧﱠَأ ﺎﻧَرْﺑَﺗَﻋْاِاذَ
ِإ ﺔﯾﺣﯾﺣﺻﻟا ﺔُﺑَﺳِﺎﻧَﻣُﻟا ﺔُﯾﱠﻣﱢﻛﻟاَﻲ َھِ ادٌﺣِاوَ بٌوﻛُنﱠ
َأ ظَﺣَﻻَ
ﺔﯾآَ وْ أ زﺑَﺧ كَﺗِﺑَ ﺟْ وَ ﻲﻓِ ت ﻧﺎﻛ اذِإ ر
ِ
ﺎﺑَﺗِ ﻋِْﻻا نﯾﻌﺑِ ذ ﺧ . ةِدَﺣِاوَﻟا ﺔِﺑَﺟْوَﻟا ﻲِﻓ تاردﯾھوﺑرﺎﻛﻠﻟ د ُﯾﺣِوَﻟا رُ دَﺻْﻣَﻟا ﻲ َھِ
. ﺔِﻧوَرُ ﻛَﻌْﻣﻟَا نْﻣِﺔِﯾﱠﻣﱢ ﻛﻟَا سَﻔْﻧَلَﻛُْ
ﺄﺗَنَْ
أ ﻊُ ﯾطِﺗَﺳْﺗََ
ﻷِتِﻗْوَﻟا سْ
ِﻔﻧَﻲﻓِتاردﯾھوﺑرﺎﻛﻠﻟ ىرﺧُْ
َأ رُ دِﺎﺻَﻣَ










.ادًّﺟ
ٌةرَﯾﺑﻛَﺔٌﯾﱠ ﻣﱢﻛَﺔﻧورﻛﻌﻣﻟا نْﻣِن ﯾْﺑوَﻛُرُﺑﺗَﻌﯾْ۲
2 cups of Pasta is too large a portion


ﺔﺣَﯾِﺣ ﱠﺻﻟاﺔُﺑَﺳِﺎﻧَﻣُﻟا ﺔُﯾﱠ ﻣﱢﻛَﻟا ﻲَھِﺔِﻧَورُﻛَﻌْﻣَﻟا نْﻣِدﺣاو بوﻛ۱
1 cup of Pasta is the right amount
ُﱠِ
ّتاردﯾھوﺑرﺎﻛﻟا : تﺎﯾوﺷﻧﻟا
Carbohydrates: Starches
ُ
ِِِِ
ٍُُِﱢٍََْ
ُ
ًٌَََُُُْْ
Limit noodles or pasta to 1 cup per meal. One cup of cooked noodles or pasta is about the size of your fist. Note
that 1 cup is the correct amount if cooked noodles or pasta are the only carbohydrate in the meal. Keep in mind,
if you are having bread or other carbohydrates at the same time, you cannot have this much pasta.
32

33. رَﯾُﻐُﻟا بُ وﺑُﺣُ ﻟا . تاردﯾھوﺑرﺎﻛ ( كﻼﯾرﯾﺳﻟا وَْ
أ سُ ﻛْﯾَِﻠﻓَ نروﻛوا ﺢﻣﻘﻟا ) لﯾرﯾﺳﻟا بُ وﺑُﺣُ ﻟا رُ ﺑَ
ِﺗﻌْﺗَ
مُدﱠﻟا ﻲﻓرﻛﺳﻟا ﻊَﻓﱠرَﺗََ
ﻷ ِ نْﻛِﻟَوَ . م دﱠﻟا ﻲﻓِرُ ﻛﱠﺳﱡﻟا ﺔﺑﺳﻧ ﻊَﻓﱠرَﺗَسورﯾﺟﻟاو سُ ﻛْﯾَِﻠﻓَ نروﻛ لَﺛ
ْ
ﻣِتﻼﺣﻣ

. ةﻼﺣﻣﻟا ( س ُ ﻛْﯾَِﻠﻓَ نروﻛ) بِوﺑُﺣُ ﻟا ﺔُﺑَﺳْﻧِ سِﻔْﻧَﺑِ






ُﱠِ
ّتاردﯾھوﺑرﺎﻛﻟا : تﺎﯾوﺷﻧﻟا
Carbohydrates: Starches
ِ
Cereals are carbohydrates, too. Non-sugary cereals, like cornflakes and Cheerios, will raise blood
sugar. They do not raise blood sugar as much as sugary cereals.
33

34. ﻲِﻧوُھ) لﺳﻌﻟﺎﺑ ﻰﻠﺣﻣﻟا زوﺟﻟا وا ،ﺔُﻟﺎَﺧَﻧﱡﻟﺎﺑ بُ ﯾﺑﱠ
ِزﻟا وا ،سُ ﻛْﯾَِﻠﻓَ تﺳورﻓ لَﺛ
ْ
ﻣِ ةﻼﺣﻣﻟا بُ وﺑُﺣُ ﻟا
يﱢ رﻛﱠ
ِ
ﺳﱡﻟا ض ِرَﻣَﺑِنﯾَﺑﺎِﺻَﻣﻟُ ا صَﺎﺧَﺷَْ
ﻷا . ارًﯾﺛِﻛَمدﱠ
ِ
ﻟا ﻲﻓِرُ ﻛﱠﺳﱡﻟا ﺔﺑﺳﻧ نﻣ ﻊَﻓﱠرَﺗَ،(سورُ ﯾْﺟِ تﯾﻧ
. ةﻼﺣﻣﻟا بَوﺑُﺣُ ﻟا هذھ اوﺑُﻧﱠﺟَﺗَﯾَ نْ َ
أ بُ ﺟﯾَ






ُﱠِ
ّتاردﯾھوﺑرﺎﻛﻟا : تﺎﯾوﺷﻧﻟا
Carbohydrates: Starches
ِ
Sugary cereals, like Frosted Flakes, Raisin Bran, and Honey Nut Cheerios, raise blood sugar a lot.
People with diabetes should avoid sugary cereals.
34

35. ﺔُﺑَﺳِﺎﻧَﻣُ ﻟا ﺔُﺣَﯾﺣِﺻﱠﻟا ﺔُﯾﱠﻣﱢ ﻛَﻟا ﻲَھِ

خوﺑُطﻣَﻟا نِﺎﻓَوﺷﱡﻟا نْﻣِ دٌﺣِاوَ بٌوﻛُ .

م
ِ
دﱠﻟا ﻲﻓِ رﻛﱠ
ِ
ﺳﱡﻟا ﺔَﺑَﺳْﻧِ نﻣ نُ ﺎﻓَوﺷﱡﻟا ﻊُ ﻓَرْﯾ
ِ
َ
ﻰﺑﱠرَﻣُ ﻟا وَْ
أ ،ﺔُﮭَﻛِﺎﻔَﻟا وا، ُ

رﱠَ
ِ
ﻛﺳﱡﻟا ﺔﻓﺎﺿَ إ . د ِﯾﻟَا ﺔُ
ِﺿَﺑْﻗَﺎﺑﯾًر
ِ
ﻘْﺗَنﺎَﱡ
ِﻓوﺷﻟا نْﻣِدٌﺣِاوَ بٌوﻛُلُ دِﺎﻌَﯾُ . ة ِدَﺣِاوﻟَا ﺔ ِﺑَﺟْوﻠَِﻟ
رﯾﻌﺷﻟا)

ر
ِ
ﯾﻌِﺷﱠﻟا نْﻣِةِدَﯾﺻِﻌﻟَا رﯾﺿﺣﺗ دَﻧْﻋِ . لَﺑْﻗَ يذِ نْﻣِ رُ ﺛَﻛَْ
أ مدﱠ
ِ
ﻟا ﻲﻓِ رُ ﻛﱠﺳﻟﱡا ﺔٌﺑَﺳْﻧِ نﻣ ﻊُ ﻓَرْﺗَﺳَنﺎﻓَ
ِوﺷﻠﱡ ِﻟ
. مدﱠ
ِ
ﻟا ﻲﻓِ رﻛﱠ
ِ
ﺳﱡﻟا ﺔِﺑَﺳْﻧِ نْﻣِ دﯾزﺗﺳَ كَِﻟذَﻛَ ر
ِ
ﺋِﺎطَﻔَﻟا طُﯾِﻠﺧَ وَْ
أ ﺔُطَﻧْﺣِﻟا وَْ
أ ،(خوﺑطﻣﻟا









نِ ﺎﻓَوﺷﻟﱡا نْﻣِ دﺣاو بٍ وﻛُ ۱
1 cup of Oatmeal
ُﱠِ
ّتاردﯾھوﺑرﺎﻛﻟا : تﺎﯾوﺷﻧﻟا
Carbohydrates: Starches
ْ
Oatmeal raises blood sugar. One cup of cooked oatmeal is the right portion for one meal. One cup of cooked
oatmeal is about the size of your fist. Adding sugar, fruit, or jam to oatmeal will raise blood sugar even more.
Making porridge from barley, wheat or pancake mixes will also raise your blood sugar.
35

36. يوِﺗﺣْﺗَﺎﮭَﻧﱠﻛِﻟَوَ ،تٍ ﺎﯾﱠوِﺷﻧﻟا نﻣ ﺎﻋاوﻧا سُ دَﻌﻟَاوَ ، ﺔﻔﻔﺟﻣﻟاو ﺔُﻌَطﱠﻘَﻣﻟُ ا ءُ ﻻﱠز
ِ
ﺎﺑﻟَا ،ﺎﯾَِﻟوﺻُ ﺎﻔَﻟارﺑﺗﻌﺗ
.ز ﱡرﱡﻟاوَ ﺔِطَﻧْﺣِﻟا لُ ﺛُﻣُ مدﱠﻟا ﻲﻓِ رﻛﱠﺳﱡﻟا ىوَﺗَﺳْﻣُ نﻣ ﻊُ ﻓﱢرَﺗَو . نﯾ ﺗوِرُ ﺑﻟُ ا نْﻣِ لِﯾِﻠﻘَﻟا ﻰَﻠﻋَ











صﻣﺣﻟا
Chickpeas/Garbanzos
.( ﻼﺟﺎﺑﻟا وا لوﻔﻟا)ءﻼﻗﺎﺑﻟا
Fava Beans
.( ءﺎﯾﺑوﻠﻟا وا ﻲﻧوﻟوﯾﻧﺎﻛﻟا) ﺎﯾﻟوﺻﺎﻔﻟا
Cannelloni Beans
. رﻣﺣﻷا سدﻌﻟا
Red Lentils
ُﱠِ
ّ
ُ َ ْ
َ
ََُ
አረንጓዴ ምስር

Green Lentils


ُ ﱡ ُُ َ ْ
َ
ََُ.( ئاوﮭﻘﻟا) رﻣﺳﻷا سدﻌﻟا
Brown Lentils
اﻛﻟﺎﯾھوﺑردرات: ﻟاﻧﺷوﯾتﺎ
Carbohydrates: Starches

ِِِ
Beans, dried split peas, and lentils are starches, but they also have some protein. They will raise
blood sugar like wheat and rice.
36
አተር
Split P
.(
ea
نﯾﻌ
s
ﻟ

ا ءادوﺳ) ءﻼﯾزﺎﺑﻟا
Black Eyed Peas

37. ٍدِ ﺣاوَ ٍب وُﻛ ۱ ُﮫ ﱠﻧأ ظﺣَﻻَ . ﺔٍ ﺑَﺟْوَ لﱢ ﻛُﻲﻓِدٍ ﺣِاوَ بٍ وﻛُم
ِ
ﺟْﺣَﺑِخوﺑُط ﻣﻟَا سِدَﻌﻟَاوَ ﺎﯾَِﻟوﺻُ ﺎﻔَﻟا نْﻣِلٌﻠَﻗِ وْأ دَدﱠﺣ
ِ
َ
كَﺎﻧَھُ نﺎَﻛَ اذ
ً
إ رُ ﻛﱢذَﺗُ
ِ . ﺔ ٍ ﺑَﺟْوَ لﱢ ﻛُ ﻲﻓِ ط
ْ
ﻘَﻓَ تِاردﯾھوﺑرﻛﻠِﻟ ﺔُﺣَﯾﺣِﺻﱠﻟا ﺔِﺑَﺳَﺎﻧَﻣُ ﻟا ﺔُﯾﱠﻣﱢ ﻛَﻟا رُ ﺑَﺗَﻌْﺗُ ﺎﯾَِﻟوﺻُ ﺎﻔَﻟا نْﻣِ
وْأ ﺎﯾَِﻟوﺻُ ﺎﻔ َﻟا نْﻣِﺔِﯾﱠﻣﱢ ﻛﻟَا سﻔْﻧَﻰَﻠﻋَكَﺗُﺑَﺟْوَ يَوﺗَﺣْﺗَنْ َ
ِ ِأ زُوﱢﺟَﯾُ
َ
ﻷِكَﺗِﺑَﺟْوَ ﻲﻓِتِﻗْوَﻟا سﻔْﻧَ
ِﻲﻓِزﱞرُ وَْ
أ زٌﺑْﺧَ
. ُسَدَﻌﻟا










۲/ ۲،ﺔُﺧَوﺑُط
ْ
ﻣَﻟا ﺎﯾَِﻟوﺻُﺎﻔَﻟا نْﻣِبٍ وﻛُ فﺻﻧ۱
. زرﻟا ن ﻣ بوﻛ فﺻﻧ۱/
½ cup of cooked Beans, ½ cup of Rice


.ﺔُﺧَوﺑُط
ْ
ﻣَﻟا ﺎﯾَِ ﻟوﺻُﺎﻔَﻟا نْﻣِ دﺣاو بٍ وﻛُ ۱
1 cup of cooked Beans
ُﱠِ
ّتاردﯾھوﺑرﺎﻛﻟا : تﺎﯾوﺷﻧﻟا
Carbohydrates: Starches
ِْﱡﱢ
َََْ
َ
Limit cooked beans and lentils to 1 cup per meal. Note that 1 cup of cooked beans is the correct amount only
if beans are the only carbohydrate in the meal. Remember if you are having bread or rice at the same time,
you cannot have as many beans or lentils.
37

38. ِهِذَھ ُﻊ َﻓرَْﺗ . تُﺎﯾﱠوﺷﻧﻟّا نﻣ تﻗوﻟا سﻔﻧ ﻲﻓرﺑﺗﻌﺗ كَِﻟذَﻛَ
ِ ﺎﮭَﻧﱠﻛَِﻟوَ ،تُاوَارَﺿْﺧَﻟا نﻣ تﺎﺟﺗﻧﻣﻟا هِذِھَ رﺑﺗﻌﺗ
هِذِھَ نْﻣِ دٌﺣِا وَ بٌوﻛُ رﺑﺗﻌﯾ . تِاواَرَﺿْﺧَﻟا هِذِھَن ْﻣِ ٌةرَﯾﻐِﺻَ ﺔٍ ﯾﱠﻣﱢ ﻛَ لُ وﺎُ ﻧَﺗَ .

م دﱠ
ِ
ﻟا ﻲﻓِ رﻛﱠ
ِ
ﺳﱡﻟا ﺔَﺑَﺳْﻧِنﻣ تﺎﺟﺗﻧﻣﻟا
تاردﯾھوﺑرﺎﻛﻠﻟ دِﯾﺣِوَ ر
ِ
دﱢﺻَﻣُ ﻛَ كَﺗِﺑَﺟْوَ ﻲﻓِ تْﻧَﺎﻛَ اذ
ً
ِإ ﺔِﺣَﯾﺣِﺻﱠﻟا ﺔِﺑَﺳَﺎﻧَﻣُ ﻟا ﺔُﯾﱠﻣﱢ ﻛَ رُ ﺑﺗَ
ِﻌْﺗَ ﺔِﯾﱠوﺷﻧّ
ِﻟا تِاوَرَﺿْﺧَﻟا
. ﺔﺑﺟو لﻛﻟ










. ُةرَذﻟاﱡ
Corn


. ُة وَﻠْﺣُﻟا ُﺎطَﺎطَﺑَﻟا / ُﺎطَﺎطَﺑﻟَا
Potatoes/Sweet Potatoes


.( ﻲﱡِﻠﺳَﻌَﻟا عُرْﻘَﻟا)نُ ﯾط ِﻘْﯾﻟَا
Pumpkin
ءُ ﻻﱠ ز
ِ
ﺎﺑﻟَا
Peas
ُﱠِ
ّتاردﯾھوﺑرﺎﻛﻟا : تﺎﯾوﺷﻧﻟا
Carbohydrates: Starches
ُِﱢٍََْ
These are vegetables, but they are also starches. They will raise blood sugar. Eat small amounts of them. One
cup of these cooked starchy vegetables is the correct portion if they are the only carbohydrate in a meal.
38

39. تاردﯾھوﺑرﺎﻛﻟا : تﺎﯾوﺷﻧﻟا
Carbohydrates: Starches
ُ
ﱠُ

. ﺔﺑﻛ ﻟا
Kibbeh/Kubba
( رﺋﺎطﻔﻟا). كروﺑﻟا
Burek
اذا.م دﱠﻟا ﻲﻓِ رﻛﱠﺳﱡﻟا ﺔَ
ِ
ﺑَﺳْﻧِ ﻊﻓْ
ٍ
رَﺑِ مُوُﻘﺗَﺳَوَ تِﺎﯾﱠوِﺷﻧّﻟا نْﻣِ ﺔُﻔَِﻠﺗَﺧْﻣُ عٌاوَﻧَْ
أ ﻰﻠﻋ ﺔُﻣَﻌِط
َْ
ﻷا هِذِھَ يوَ
ِﺗﺣْﺗ
ن ْﻣِ كﻟذ دﯾزﯾﺗﺳَ .( نﺑﻠﻟا بارﺷ) نﺑَﱠﻠﻟا ﺔُﺻَﻠْﺻَ وَْ
أ ،نُ ﺑَﱠﻠﻟا وَْ
أ ،سدَﻌَﻟا ﻊَﻣَ ﺔَﻣَﻌِط
ْ

َ
ﻷا هِذِھَ تْﻟَوَﺎﻧَﺗَ
ِ ِ
. مدﱠﻟا ﻲﻓِ رﻛﱠﺳﱡﻟا ﺔِﺑﺳْﻧِ








.( فِ وُﻔْﻠَﻣﻟا ِبَﻧ ِﻌﻟا قُرَ وَ) قرﺑﯾﻟا / خارﺑﯾﻟا / ﺔﻣﻟودﻟا
Yabraq/dolmas
ُﱠِ
ّ
ُ ََِ

. لﻓﻼﻔﻟا
Falafel
ِ
َِِ

These foods contain different starches and will raise your blood sugar. If you eat these foods with
lentil soup, yogurt or yogurt sauce, it will raise blood sugar even more.
39

40. . ﺔُﯾﱠﺋِاذَﻐِﻟا ﺎﮭَﺗِﻣَﯾﻗِ سُ ﺎﯾَﻗِ وَْ
أ ﺔﻠﻛﺎﺷﻟا هِذِھَ ﻰﻠَﻋَ نُ وﻛُﺗَ ﻲﺗِﱠﻟا تُﺎﯾﱠ وّ
ِﺷﻧﻟا مﺟْﺣَ ﺔُﻓَر
ِ
ﻌْﻣَ بِﻌْﺻﱠﻟا نْﻣِ
ل

ﻛﺑ ل

ﻛ . دُﺣِاوَﻟا بِوﻛُﻟا مﺟْﺣَﺑ نﺣْﺻَ ﻰَﻟإ مُﺎﻌَطﱠﻟا فْﺿِ
َُ
ِ ِ ِ أ ،ﺔﺣَﯾﺣِﺻﱠﻟا ﺔُﺑَﺳِﺎﻧَﻣُ ﻟا ﺔِﯾﱠﻣﱢ ﻛَﻟا سﺎﯾَﻘِِﻟ

ِ
.

ط
ْ
ﻘَﻓَ نِﺣْﺻﱠﻟا وَْ
أ بِوﻛُﻟا ﻲﻓِ ﺎﻣَ لﱡﻛُ ﺔُﺣَارَ








. ﺔٍ ﺑﺳﺎﻧَﻣُﺔًﯾﱠ ﺣﱢﺻ ﺔًﯾﱠ ﻣﱢﻛَرُﺑﺗَﻌْﺗُﺔٌﯾﱠ ﺷﺣْﻣ تٌﻻوَﻛُْ
ﺄﻣ ﺔﯾٌا وَْ
أ تﻻوَﻛُْ
َ َِ ََِ َ ِ

ﺄﻣﻟَا هِذِھَنْﻣِنًﻼﻣ دﺣاو بِوﻛُ۱رﺑﺗﻌﯾ
1 cup full of these or other stuffed foods is a healthy portion
ُﱠِ
ّتاردﯾھوﺑرﺎﻛﻟا : تﺎﯾوﺷﻧﻟا
Carbohydrates: Starches
ُﱞِ
ُﱟ
ِ
Starches that are in this shape may be hard to measure. To measure the correct amount, add the
food into a 1-cup bowl. Eat only as many as can comfortably fit into the bowl.
40

41. يذ ِﱠﻟا ،زﱢرﱡﻟا ﻰﻠَﻋ

،(ﻲﺷﺎﺣﻣﻟا) ﺔﻣﻟودﻟا

لَﺛ
ْ
ﻣِ ﺔُﯾﱠﺷِﺣْﻣَﻟا ﺔُﻣَﻌِط
َْ
ﻷاوَ ﺔُﯾَذِﻏَْ
ﻷا يَوَ
ِﺗﺣْﺗَ نَْ
أ نﻛِﻣْﻣُ ﻟا نﻣِ
وﺷ ﺣﺗ ت ﻧﻛ اذ إ . كَِﻠﺑْﻗ نْﻣِفﺎُ ﺿَﻣﻟُ ا ز رﱡﻟا ﺔِﯾﱠﻣﱢﻛ ن ﻣ ار ذﺣ ن ﻛ . م

د ﻟا ﻲﻓِ ر
ِ
ﻛﱠﺳﱡﻟا ﺔَ ﺑَ ﺳْﻧِ ﻊُ ﻓَرْﯾَ هِ
ر
ِ
وْد َﺑِ
۱ زﱢ رﱡﻟا نْﻣِ ﺔُ
ﺑَ ﺳِﺎﻧَﻣُ ﻟا ﺔُﺣَﯾﺣِﺻﱠﻟا ﺔُ

ﯾﱠﻣﱢ ﻛَﻟا ،نِﯾﻣِﯾَﻟا ﺔِﮭَﺟِ ﻰَﻠﻋَرﮭظﺗ ﻲ ﺗِﱠﻟا لَ ﺛﻣِ ٍﺔﯾﱠ وِﺷﻧ رَﯾْﻏَ تٍ اوَارَﺿْﺧَ
ﺔُﺣَﯾﺣِﺻﱠﻟا ﺔُﯾﱠﻣﱢ ﻛﻟَا نﺎﻓ ،ر
ِ
ﺎﺳَﯾﻟَا ﺔِﮭَﺟِ ﻰﻠَﻋَﻲ ﺗِﱠﻟا لَﺛ
ْ
ﻣِ ﺔٌﯾﱠوِﺷﻧ تٍ ا وَا رَ ﺿْ
ﺧَ و ﺷُﺣْﺗَ تُﻧْﻛُ اذ
ً
ِإ . ٍدِﺣاوَ ٍب وُﻛ
.بوﻛ فﺻﻧ ½ ﻲَھِ زﱢ رﱡﻟا نْﻣِ ﺔُ
ﺑَ ﺳِﺎﻧَﻣُ ﻟا












. ﻲﱡ ﺷِﺣْﻣَﻟا نُﺎﺟَﻧْذﺎِﺑَﻟا
Stuffed Eggplant


. ﺔُﯾﱠ ﺷِﺣْﻣَﻟا ﺔﺳَوﻛُﻟا وَْ
أ عُرْﻘَﻟا
Stuffed Zucchini
. ﺔُﯾﱠ ﺷِﺣْﻣَﻟا ُﺎطَﺎطَﺑَﻟا
Stuffed Potato
ُﱠِ
ّتاردﯾھوﺑرﺎﻛﻟا : تﺎﯾوﺷﻧﻟا
Carbohydrates: Starches
َ
ُ
ِ
ً ﱢَُُُْْ َ ﱠًَََِْْ
ْ
ِ
ٍُ
These stuffed foods, like dolma, may contain rice, which will raise your blood sugar. Make sure to limit
the amount of rice you add. If you are stuffing non- starchy vegetables like the ones on the right, the
correct portion of rice is 1 cup. If you are stuffing starchy vegetables like the one on the left, the correct
portion of rice is ½ cup.
41

42. ص ِﻣﱡﺣُ ﻟا لُ ﺛَﻣَ ،تِﻗْوَﻟا سِﻔْﻧَ ﻲﻓِ تاردﯾھوﺑرﺎﻛﻟا ضٌﻌْﺑَ ﻰﻠﻋ كَ ِﻟذَﻛَوَ زﺑَﺧُﻟا ﻰَﻠﻋَ ﺔُ
ِ
ﻣَﻌِط
َْ
ﻷا هِذِھَ يوَ
ِﺗﺣْﺗَ
لٍﻣَﻋَ دَﻧْﻋِ لﺎِﺛَﻣِﻟا لﯾِﺑِﺳَ ﻰَ ﻠﻋَ . ﺔِﻣَﻌِط
ْ َ
ﻷا هِذِھَ نْﻣِ ﺔُﺑَﺳِﺎﻧَﻣُ ﻟا ﺔُﺣَﯾﺣِﺻﱠﻟا ﺔُﯾﱠﻣﱢ ﻛَﻟا ﺎﻧَھُ . ﺎطﺎطﺑﻟاوا ﺎﯾﻟوﺻﺎﻔﻟاوا
( ﺔﻗرﻣﻟا ﻊﻣ ﺔﺗﻓ) بُ ﯾرﺷْﺗﱠ
ِ
ﻟا وَْ
أ شوﺗُﻔَﻟَْ
أ
.روﻧﺗﻟا ز ًْ

ﺑَﺧُن ْﻣِ ﺔﻌَطﻗِ فﺻﻧ ½ لﺛﻣ ،طﻘﻓ زﺑﺧﻟا ن ﻣ ةدﺣاو ﺔﻌطﻗ لﻣﻌﺗﺳا ،











شوﺗﻔ ﻟأنْﻣَ دﺣاوءز ﺟ ۱
1 portion Fattoush


ﺔﻗرﻣﻟا ﻊﻣ ﺔﺗﻓ).بﯾرﺷﺗﻟا نﻣ ادﺣاو ءزﺟ۱1
portion Tashreep
. صِﻣﱡ ﺣُﻟا ﺔِﺗﱠﻓَنْﻣِ دﺣاو ءًزْﺟُ ۱
1 portion Fatta Hummous
ُﱠِ
ّ
ِِ
ْ ﱠِْ ًُْ
ٌََِِْ
ً
َْ
اﻛﻟﺎﯾھوﺑردرات: ﻟاﻧﺷوﯾتﺎ
Carbohydrates: Starches
َْ ًَُُْ
َََِِْْ
ْ
َ
ً
ًَََََِِْْْ
ِ
ْ
َ ِِ
These foods contain bread and sometimes other carbohydrates, like garbanzo beans or potatoes. Here are the
correct portion sizes for these foods. For example, when making Fattoush or Tashreep, only use 1 portion of
bread, like ½ of a khobez.
42




1 portion Tashreep
1 portion Tashreep
ﺔﻗرﻣﻟا ﻊﻣ ﺔﺗﻓ).ﺔﯾﻣﯾﻟدﻟا نﻣ ةدﺣاو ﺔﻌطِﻗ۱1
portion Delemia

43. ََُِ
: تاردﯾھوﺑرﺎﻛﻟا
ﺔ
Ca
ﮭ
rbo
ﻛ
hydr
ﺎ
a
ﻔ
te
ﻟا
s:

Fruits

44. نَْ
أ بُ ﺟِﯾَنْﻛَِﻟوَ ﺔًﯾﱠﺣﱢ ﺻِ ﺔﻠﻛأ ﺔُﮭَﻛﺎِﻔَﻟارُ ﺑَﺗَﻌﯾْ.

مدﱠ
ِ
ﻟا ﻲﻓِرُ ﻛﱠﺳﱡﻟا ﺔﺑﺳﻧ نﻣ ﺔِﮭَﻛﺎِﻔَﻟا عاوَﻧَْ
أ ﻊُ ﯾﻣِﺟَ ﻊُ ﻓَرْﺗَ
ِ
مﺎﻌَطﱠﻟا تِﺎﺑَﺟْوَ نَﯾْﺑَتِﺎﺑَﺟْوَﻠِﻟ تﻼﻛﻣﻛ مْﮭُﱡﻠﻛُ،ﺔٌﮭَﻛﺎِﻓَلُ ﻛُْ
ﺄﺗَﺎﻣَدَﻧْﻋِ . ةرﯾﻐﺻ تﺎﯾﻣﻛﺑ لﻛوﺗ
ﻲﻓِ مﱠ
ِ
دﻟا ﻲﻓِ رﻛﱠ
ِ
ﺳﱡﻟا ﺔِﺑَﺳْﻧِ نَوﱡﻛَﺗَ نﱠ
َ
أ دُﻋِﺎﺳَﯾُﺳَ اذَھَ . تِﺎﯾﱠوْ
ِﻠﺣَﻟا لُ ﺛُﻣُ مُﺎﻌَطﱠﻟا دُﻌْﺑَ سَﯾَْ ﻟوَ ،ﺔﯾﺳﺋﯾرﻟا
نَْ
أ بُ ﺟِﯾَ ﻲﺗِﱠﻟا ﺔِﮭَﻛِﺎﻔَﻟا نْﻣِ ﺔُﺑَﺳِﺎﻧَﻣُ ﻟا ﺔَﯾﱠﺣﱢ ﺻﱢ ﻟا تُﺎﯾﱠﻣﱢ ﻛَﻟا ﻲَھِ هِذِھَ . نَ َ
ِﺎﻛﻣْ
ِ
ﻹا رَدْﻗ ﺔِﯾﱠﻌِﯾﺑِطﱠﻟا دِودُﺣُ ﻟا
. لﻛو ﺗ

All fruits raise blood sugar. F ruit is healthy, but it should be eaten in small portions. When you eat
fruits, eat them as a snack, not as a dessert. This will help your blood sugars to stay as normal as
possible. These are the correct portions of fruit to eat.







.( بﻧﻋ ﺔ ﺑﺣ ۱٥) ب ﻧَﻌﻟا ن ْﻣ بٍ وﻛ فﺻﻧ½
½ cup of Grapes (15 Grapes)


. ةدﺣاو ةٍ رَﯾﻐِﺻَﺔٍ ﻟﺎَﻘَﺗُرْﺑُ۱
1 small Orange
.( ةَزَوْﻣَفُ ﺻِﻧَ)ز
ِ
وْ ﻣﻟَا نْ ﻣِﺔﻌطﻗ فﺻﻧ½
½ a Banana
ََُِتاردﯾھوﺑرﺎﻛﻟا : ﺔﮭﻛﺎﻔﻟا
Carbohydrates: Fruits
َُِِِﱠٍَِِ
ُ
َُﱢَِ
َﱢﱠٍٍََِ
ِ
َُﱢَ
44

45. . ﺎﺟﻧﺎْ ﻣﻟَا نْ ﻣِبٍ وﻛُفﺻﻧ½
½ cup of cubed Mango




.دِﯾَﻟا ﺔ ِﺿَﺑْﻗَ م

ﺟْﺣَﺑ ٍة دَﺣِاوَ ٍة رَﯾﻐِﺻَ ﺔﺣَﺎﱠﻔُﺗ ۱ وْأ ٌةرﯾَﺑﻛَ حﺎﻔﺗ فﺻﻧ ½
½ of a big Apple or 1 small Apple the size of your fist



ﺔﺛﻼﺛ۳ وْ أ طِﺳﱢوَﺗَﻣُﻟا مﺟْﺣَﻟا نْﻣِنﯾردﻧﺎﻣﻟا لﺎﻘَﺗُرْﺑُ نْﻣِنﯾْﺗَﺑﱠ ﺣَ۲

.

مﺟْﺣَﻟا ُ
ِ
ةرَﯾﻐِﺻَنﯾردﻧﺎﻣﻟا لِﺎﻘَﺗُرْﺑُتِﺎﺑﱠ ﺣَ
2 medium Mandarins or 3 small Mandarins
.(مﺎﱠﻣﱠﺷﻟا) ﺦ
ﱢ


ﯾطﺑﻟَا ن ْﻣِ ةزﺣ ۱
1 slice Melon
نُﺎﻣﱠ رﱡ ﻟا ن ﱠ ﻣَب ٍ وﻛُ فﺻﻧ ۲/۱
. رُﯾِﻐ ﱠﺻﻟا
½ of a small Pomegranate
ََُِ
ﻲْﻗرﱠ ﻟا ن ْﻣِ ٍدِ ﺣاوَ ٍب وُﻛ

تاردﯾھوﺑرﺎﻛﻟا : ﺔﮭﻛﺎﻔﻟا
Carbohydrates: Fruits
ُ ۱ ).اﺑﻟﯾطﺦ(
ِ َ
ِ
ًََ
ِِِِِِ
1 c
up of Watermelon
. ﺔِﺟَزﺎطﱠﻟا ﺔِﮭَﻛﺎِﻔَﻟا لﻛَْ
ﻷِﺎﮭَﺑ ﻲﺻِوﻣﻟُ ا تِﺎﯾﱠﻣﱢ ﻛﻟَا نْﻋَﺔًﯾﱠﻓﺎِﺿَإ تٌﺎﻣوَ
ُﻠﻌْﻣَهِذِھَ
ِِِِ
Here are more recommended portions of fresh fruit to eat.

45

46. رُ ﺛﻛأ نٌوﱡﻛَﺗَﺔﺟَزﺎطﻟا ﺔﮭﻛﺎﻔﻟا.ﺔ ِﺟَزﺎ طﱠﻟا ﺔِﮭَﻛِﺎﻔَﻟا نْﻣِ ﺔِﻔ َﻔﱠﺟَﻣُ ﻟا ﺔِﮭَﻛِﺎﻔَﻟا ﻲﻓِ ر ﻛﱠﺳﱡﻟا نْﻣِ رُ ﺑَﻛَْ
أ ﺔُﯾﱠﻣﱢ ﻛَ كَﺎﻧَھُ

ن

ﯾﺑ ﺔﻔﯾﻔﺧ ﺔﺑﺟوﻛ موﯾ لﻛﻟ ( ﺔﺻﺣ) دٌﺣِاوَ ءٌزْﺟُ رَﺎﺗَﺧْاِ ،ﺔٌﻔَﻔﱠﺟَﻣُ ﺔٌﮭَﻛﺎِﻓَلَﻛﺄﺗ ن أ ترﺗﺧا اذإ . ٌ ﺔﱠﯾﱢﺣﺻِ

. لِﻛَْ
ﻸ ِﻟ ﺔِﻔَﻔﱠﺟَﻣُ ﻟا ﺔِﮭَﻛِﺎﻔَﻠِﻟ ﺔُﺣَﯾﺣِﺻﱠﻟا ﺔُﺑَﺳِﺎﻧَﻣُ ﻟا ﺔُﯾﱠﻣﱢ ﻛَﻟا ﻲَھِ هذھ. ﺔِﺟَزﱠ َ
ِ
ﺎطﻟا ﺔِﮭَﻛِﺎﻔﻟا لَدَﺑَ تِﺎﺑَﺟْوَﻟا






ُﱠَ ُ ُ َْْ .( ةرﯾﺑﻛ ﺔ ﺑﺣ) فﻔﺟﻣﻟا رﻣﺗﻟا
Dried Date (large)
ُﱠَ ُ ُ َْْ

.( ةرﯾﻐﺻ ﺔ ﺑﺣ) فﻔﺟﻣﻟا رﻣﺗﻟا
Dried Dates (small)
. فُﱠﻔﺟَ ُﻣﻟا شُِﻣ ْﺷ ِﻣﻟا
Dried Apricots
ََُِ
ቦሎቄዎች ُﱠَ ُ ُِ
ﱠ
Pinto Beans

. فﻔﺟﻣﻟا بﯾﺑزﻟا
Dried Raisins
አተር ُﱠَ ُ ُﱠﱡ
Split Peas
. فﻔﺟﻣﻟا حﺎﻔﺗﻟا
Dried Apples
ባቄላ ِ ﱠﱡﱠ
ِ ُ َ ُ َُْ
Fava Beans
رﻛﺳﻟﺎﺑ فﻔﺟﻣﻟا وﺟﻧﺎﻣﻟا
Dried Sugared Mango
اﻛﻟﺎﯾھوﺑردرات: ﻔﻟاﺎﻛﮭﺔ
Carbohydrates: Fruits
َﱠ
ٌَ
ٌَِ َﱠ
ٌ
َ ٌَِ
ﱠََُْ
ِ
ََِِْْ
ََُْْ
ِ
ِ
ِ
ﱠٌُِﱢَْ
ٍ
ََ
ِ
ٍٍَََََِْْ
There is more sugar in dried fruit than there is in fresh fruit. It is healthier to eat fresh fruit. If you choose to
eat dried fruit, choose 1 portion of dried fruit per day as a snack instead of a fresh fruit. T hese are the correct
portions of dried fruit to eat.
46

47. . ارًﯾﺛِﻛَ مدﱠ
ِ
ﻟا ﻲﻓِ رﱠ ُ
ِ
ﻛﺳﱡﻟا ﺔﺑَﺳْﻧِ ﻊُ ﻓَرْﺗَ ﺔُﺑَﱠﻠﻌَﻣُ ﻟا ﺔُﮭَﻛِﺎﻔَﻟا وَْ
أ ( رطﻘﻟا) رُ ﻛﱠﺳﱡﻟا ةرﯾﺷ ﻲﻓِ ﺔُﺧَوﺑُط
ْ
ﻣَﻟا ﺔﮭﻛاوﻔﻟا
ٍﺔﱠﯾﱢﻣﻛَ ﱡ لﻛ . ةﻼﺣﻣﻟا ﺔِﮭَﻛِﺎﻔَﻟا نْﻣِ ﻻ دَﺑَ ةﻼﺣﻣ رُ ﯾُﻐُﻟا ﺔ ﮭَﻛِﺎﻔَﻟا وْأ ،ﺔﺟَز ُ
ِ
ﺎطﻟا وِآ ةدَﻣﱠﺟَﻣُ ﻟا ﺔﮭَﻛِﺎﻔَﻟا رُ ﺎﺗَﺧ أ
وْ َ
أ ٍﺔﺻﱠﺎﺧَ ٍت ﺎَﺑﺳَﺎَﻧُﻣ ﻲِﻓ ( رطﻘﻟا) رُ ﻛﱠﺳﱡﻟا ةرﯾﺷ ﻊَﻣَ ﺔُﺧَوﺑُط
ْ
ﻣَﻟا ﺔﮭﻛﺎﻔﻟاوا ﺔِﺑَﱠﻠﻌَﻣُ ﻟا ﺔِﮭَﻛِﺎﻔَﻟا نْﻣِ ادًّﺟٍِةرَﯾﻐِﺻَ
ﮫﻛاوﻔﻟا وا شُ ﻣِﺷْﻣِﻟا).ﺔﻧﺎﺷرطﻟا وَْ
أ فﺎﺷوﺧﻟا َ َ

م َ ُ
ِ
ﺟْﺣَِﻟ ﺔﺑَﺳَﺎﻧﻣُ ﻟا ﺔﯾﱠﺣﱢ ﺻﱢ ﻟا تﺎﯾﱠﻣﱢ ﻛَﻟا دُﺟِﺗَ ﺎﻧَھُ . ﺔﺋﻓﺎﻛﻣﻛ
( فﱠﻔﺟَُﻣﻟا













مدﻟاﱠ
ِ
ﻲﻓِرﱠ
ِ
ﻛﺳﱡ ﻟا ﺔُﺑَﺳْﻧِﻊُﻓَرْﺗَﺳَﺔُﺑَﱠﻠﻌَﻣُﻟا ﺔﮭﻛاوﻔﻟا
. ارﯾًﺛِﻛَ
Canned Fruit will raise blood
sugar a lot




رﱠ
ِ
ﻛﺳﱡ ﻟا ﺔَﺑَﺳْﻧِ ﻊُﻓَرْﯾَﺳَ( فﻔﱠﺟَﻣُﻟا شُﻣِﺷْﻣِﻟا) فﺎﺷوﺧﻟا
. ارًﯾﺛِﻛَ مﱠ
ِ
دﻟا ﻲ ﻓِ
Koshaf will raise blood sugar a lot
.(مﺣ ْﻟ رﯾْﻏَ ن ْﻣ ﺔﻧﺎﺷرط)( فﻔﱠﺟَﻣُﻟا شُﻣِﺷْﻣِﻟا) فﺎﺷوﺧﻟا

نْﻣِ اءًز ﺟُ1
1 portion of Koshaf
ََُِتاردﯾھوﺑرﺎﻛﻟا : ﺔﮭﻛﺎﻔﻟا
Carbohydrates: Fruits
ِِْ
َ
ٍ
َُْْﱠًََُُ


Fruits cooked in sugar syrup or canned fruits raise blood sugar a lot. Choose fresh or frozen, unsweetened
fruit instead. Eat very small amounts of canned fruits or fruits cooked in sugar syrup as a special treat only.
Here is the recommended portion size for koshaf or torshana.
47

48. : تاردﯾھوﺑرﺎﻛﻟا
نﺎِﺑَﻟَْ
ﻷ
C
اُ
arbo
ت
hydrat
ﺎ
es
ﺟو
:
َﺗُ ﻧْﻣَ
Dairy

49. بِﯾِﻠ ﺣَﻟا لُ ﺛُﻣُ ،نﺎﺑَﻟَْ
ِﻷا عاُ وَﻧَْ
أ ضُ ﻌْﺑَ . نﯾُ ﺗوِرُ ﺑﻟُ اوَ تاردﯾھوﺑرﺎﻛﻟا ﻰ َﻠﻋَيوﺗَﺣْﺗَ
ِ نﺎِﺑَﻟَْ
ﻷا تُﺎﺟَو ﺗُﻧْﻣَ
ُب ﯾِﻠﺣَﻟا . نﺑْﺟُ ﻟا لُ ﺛَﻣَ،ىر
ُ
َﺧْﻷا نﺎﺑَﻟَْ
ﻷا تِﺎﺟَﺗَﻧْﻣُ ض ٍﻌْﺑَنْﻣِرَﺛَﻛَْ
أ تاردﯾھوﺑرﺎﻛ يوﺣْﺗَﱠ
ِ ِ ِ،نُ ﺑَﻠﻟاوَ
. مدﱠﻟا ﻲﻓِ رُ ﻛﱠﺳﱡﻟا ﻊَﻓَرْﺗَ نَْ
أ نْﻛِﻣْﻣُ نُ ﺑَﱠﻠﻟا وَ


رُ ﻛﱠﺳﱡﻟا ﻊَﻓﱠرَﺗََ
ﻷِ ةَرَﯾﻐِﺻﱠﻟا تُﺎﯾﱠﻣﱢ ﻛَﻟا تْﻧَﺎﻛَ اذا. نِﯾﺗوِرُ ﺑﻟُ ا ﻰﻠَﻋَوَ تاردﯾھوﺑرﺎﻛﻟا ﻰﻠَﻋَيوﺗَ
ِﺣْﯾَ نُ ﺑْﺟُ ﻟا
. مدﻟﱠا

ﻲﻓِ








َََُُِْ
َْ
تاردﯾھوﺑرﺎﻛﻟا : تﺎﺟوﺗﻧﻣنﺎﺑﻟﻷا
Carbohydrates: Dairy
ِ
ِ
Dairy products have carbohydrates and protein. Some dairy, like milk and yogurt, have more
carbohydrates than other types of dairy, like cheeses. Milk and yogurt can raise your blood sugar.
Cheeses have carbohydrates and protein. In small amounts they will not raise blood sugar.
49

50. ﺔَﯾﱠﻣِﺿْﮭَﻟا ةَﺎﻧَﻘَﻟا دُﻋِﺎﺳَﺗُ ﻲﺗِﱠﻟا ( ُة دَﯾﱢﺟَﻟا ﺎﯾرﺗﻛﺑﻟا) كﯾﺗوﯾﺑورﺑﻟا ﻰَﻠﻋَيوَ
ِﺗﺣْﯾَ . ﻲ َﺣِﺻَ لُ ﻛُآ رُ ﺑَ
ِﺗﻌْﯾَ نُ ﺑَﱠﻠﻟا
تِرْﺗَﺧْاِ وَْ ﻟ اذَھَ ﻊَﻣَ . م
ِ
دﱠﻟا ﻲﻓِ رُ ﻛﱠﺳﱡﻟا ﻊُ ﻓَرْﯾَ نُ ﺑَﱠﻠﻟا ،اذَھَ ﻊَﻣَ . ﺔ ٌﯾﱠﺣﱢ ﺻِوَ ﺔُﻣﯾَِﻠﺳَ ﻰﻘَﺑْﺗَ ﻲْﻛَِﻟ ( م ُﺿْﮭﻟَاوَ ُةدَﻌْﻣﻟِا)
دُ ِﺟَﺗ ﺎﻧَُھ . ةرﯾﻐﺻ ت ٍ ﺎﯾﱠﻣﱢ ﻛَﺑِ نِﺑَﱠﻠﻟا لﱡﻛُ ،مُﺳَدﱠﻟا لﯾَِﻠﻘَﻟا و
ْ
ِآ مﺳَدﱠ
ِ
ﻟا لِﻣِﺎﻛَﻟا بِﯾِﻠﺣَﻟا نْﻣِ عُ وﻧُﺻْﻣﻟا نُ ﺑﱠﻠﻟا لﻛُْ
َ َ َﺄﺗَ نَْ
أ
.( خودﻟا) ﺔﻧﯾﻧﺷﻟا كَِﻟذَﻛَوَ نَﱠ
ِﺑﻠﻟا

م
ِ
ﺟْﺣَ نْﻣِ ﺔَﺣَﯾﺣِﺻﱠﻟا ﺔَﯾﱠﺣﱢ ﺻﱢ ﻟا تُﺎﯾﱠﻣﱢ ﻛَﻟا











( نﱠ
ِﺑَﻠﻟا بُارَﺷَ وَْ
أ خودﻟا) ﺔﻧﯾﻧﺷﻟا نْ ﻣِ دﺣاو بٍ وﻛُ ۱
1 cup Shenina Daoogh
.نﺑَﱠﻠﻟا نْﻣِ بٍ وﻛُ فﺻﻧ½
½ cup Yogurt
َِ
َََُُْْتاردﯾھوﺑرﺎﻛﻟا : نﺎﺑﻟﻷاتﺎﺟوﺗﻧﻣ
Carbohydrates: Dairy
ِ
ٍََِ
Yogurt is a healthy food. It has probiotics that help your gut (stomach and digestion) stay healthy. However,
yogurt raises blood sugar. Whether you choose yogurt made from whole milk or low fat milk, eat yogurt in
small amounts. Here are the correct portion sizes for yogurt and shenina daoogh (yogurt drink).
50

51. ﮫﻧْﻛَِﻟوَ ،بَﺳَﻧَْ
أ ﺔِﯾﱠﺣﱢ ﺻﱢ ﻟا ﺔِﯾَﺣِﺎﻧﱠﻟا نْﻣِ رُ ﺑَﺗَﻌْﯾُ

مﺳَدﱠ
ِ
ﻟا ُلﯾِﻠﻘَﻟا بُ ﯾِﻠﺣَﻟا .

م دﱠ
ِ
ﻟا ﻲﻓِ رﱠ َ
ِ
ﻛﺳﱡﻟا ﺔِﺑَﺳْﻧِ نْﻣِ ﻊُ ﻓرْﯾُ بُ ﯾِﻠﺣَﻟا
وآ
ْ
مُﺳَدﱠﻟا لﻣﺎِﻛَ نﺎَﻛَءاوﺳ،ةٍ رَﯾﻐِﺻ

َ تٍ ﺎﯾﱠﻣﱢ ﻛَﺑ بُ ﯾِﻠﺣَﻟا بُ رَﺷْ َ
أ . ﺎﺿًﯾَْ
أ مدﱠﻟا ﻲﻓِ رﻛﱠﺳﱡﻟا ﺔِﺑَﺳْﻧِ نْﻣِ ﻊُ ﻓَرْﯾَﺳ

َ
ﻰﻠﺣﻣﻟازُﻛﱠرَﻣُ ﻟا بُ ﯾِﻠﺣَﻟا .

م
ِ
ﺳَدﱠﻟا لﯾَِﻠﻗَ
نَْ
أ بُ ﺟِﯾَيﱢ رﻛﱠ
ِ
ﺳﱡﻟا ضرﻣﺑِنﯾَﺑﺎِﺻَﻣﻟُ ا صَﺎﺧَﺷَْ
ﻷا . ارًﯾﺛِﻛَ

م
ِ
دﱠﻟا ﻲﻓِ

رﱠ
ِ
ﻛﺳﱡﻟا ﺔِﺑَﺳْﻧِ نْﻣِ ﻊُ ﻓَرْﯾُ بُﱠﻠﻌَﻣُ ﻟاو
. بُ ﱠﻠﻌَﻣُ ﻟا وَ ﻲﱡ ﱢﻠﺣَﻣَﻟا زُﻛﱠرَﻣُ ﻟا بُ ﯾِﻠﺣَﻟا اوﺑُﻧﱠﺟَﺗَﯾَ









. مﺳدﻟا نﻣ٪۲ ﻰﻠﻋ يوﺗﺣﯾ يذﻟا بٍ ﯾِﻠﺣَﻟا نْﻣِ دﺣاو بٍ وﻛُ ۱
1 cup of 2 % Milk
َِ
َََُُْْتاردﯾھوﺑرﺎﻛﻟا : نﺎﺑﻟﻷاتﺎﺟوﺗﻧﻣ
Carbohydrates: Dairy
. ارًﯾﺛِﻛَ مﱠ
ِ
دﻟا ﻲﻓِ رﱠ َ
ِ
ﻛﺳﱡ ﻟا ﺔﺑَﺳْﻧِ ﻊُﻓَرْﯾُﺳَ بُﱠﻠﻌَﻣُﻟاوَ ﻰﻠﺣﻣﻟا زُﻛﱠرَﻣُﻟا بُﯾﻠِﺣَﻟا

ِِِِ
Sweetened Condensed Milk will raise blood sugar a lot
Milk raises blood sugar. Low fat milk is healthier, but will raise your blood sugar too. Drink milk in small
portions, whether full fat or low fat. Sweetened condensed milk raises blood sugar a lot. People with
diabetes should avoid sweetened condensed milk.
51

52. مُﯾرﻛوْ
ِ
،رﻣﯾﻘﻟا ﺔﻣﯾرﻛ نوﻛﺗ ﺎﻣ ةٍ دَﺎﻋَ . ﺎﻌﻔﺗرﻣ ﺎﮭﯾَﻓِنﺎﺑَﻟَْ
ِﻷا تُﺎﺟَﺗَﻧْﻣُ ضُ ﻌْﺑَ ﻲﻓ نوھُ دﱡﻟا زُﯾﻛِرْﺗَ نوُ ﻛُ
ِ ﯾَ
ﺔِﻣَﯾْرَﻛﻟِا) فٍ ﺎھَ دﻧا فُ ﮭﱢَﻟ
ُ
أ ﺔًﻣَﯾر
ِ
ﻛَوَ ،ﺔَُﻠﯾﻘِﺛﱠﻟا ﺔُﻗَوُﻔﺧْﻣَﻟا ﺔُﻣَﯾْرَﻛِﻟاو ،ﺔُطَﺷْﻘِﻟا ةِدَﺋِﺎﻣَﻟا مُﯾرﻛْ
ِ
و ،ةِدَﺋِﺎﻣَﻟا
.( ﺔطﺷﻘﻟا) رﻣﯾﻘﻟا لُ وُﺎﻧَﺗَ . بﻠﻘﻠﻟ ﺔ ﯾﺣﺻ رﯾﻏ نوﻛﺗ ( طُﺳَوﻟ َا


ْ
وَ
ِآ ﺔٍ ﺻﱠﺎﺧ تٍ ﺎﺑَﺳَﺎﻧَﻣُ ﻲﻓِ ادًّﺟٍِةرَﯾﻐِﺻَ تٍ ﺎﯾﱠﻣﱢ ﻛَﺑ زُﻛﱠ
ِرَﻣُ ﻟا مُﯾر
ِ
ﻛْﻟا يوِﺣْﺗَ ﻲﺗِﱠﻟا ىرَﺧُْ
ﻷا تُﺎﺟَﺗَﻧْﻣُ ﻟاوَ
. ةﺄﻓﺎﻛﻣﻛ









. ﺔُطَﺷْﻘِﻟا ةِدَﺋِﺎﻣَﻟا مُﯾر
ِ
ﻛْ
Table Cream



لُ ﯾﻘِﺛﻟﱠا) ﺔُﻗَوﻔُﺧْﻣَﻟا ﺔُﻣَﯾْرَﻛِﻟا
.( زُﻛَرْﻣﻟَا
Heavy Cream



فٍ ﺎھَ دﻧا فﺎﮭﻟا ﺔُﻣَﯾْرَﻛِ
( فﺻﻧﻟاو فﺻﻧﻟا)
Half-and-Half
ﺔطَﺷْﻘﻟِا) .رﻣﯾﻘﻟا
Kaymar
َِ
َََُُْْتاردﯾھوﺑرﺎﻛﻟا : نﺎﺑﻟﻷاتﺎﺟوﺗﻧﻣ
Carbohydrates: Dairy
ََﱡِ
َْ
ِِﱢﱠٌََُِِِْْ
ََََُ
ٍ
Some dairy products are very high in fat. Kaymar, table cream, heavy cream, and half-and-half are not
healthy for your heart. Eat kaymar and other foods containing heavy cream in very small amounts as a
special treat only.
52

53. تاردﯾھوﺑرﺎﻛﻟا : نﺎﺑﻟﻷاتﺎﺟوﺗﻧﻣ
Carbohydrates: Dairy
. يرﯾِﻛ ُ
ِﺔَﻧﺑْ ﺟُ
Kiri
.( ﺔﯾرﺳﯾوﺳﻟا) ﺔﻛِﺣﺎﺿﻟا ِةرﻘﺑﻟا ﺔﻧﺑ ﺟ
Laughing Cow
.( وﻛﺳﯾرﻓ وﺳ ﯾوﻛ) ﺔﯾﻛﯾﺳﻛﻣﻟا ﺔﻧﺑﺟ ﻟا
Queso Fresco
. ﺎﺗﯾِﻔﻟأ ﺔﻧﺑﺟ
Feta
. ضﯾﺑﻷا نﺑﺟﻟا
White Cheese
. ﺔﻧﺑﻟ
Labneh
ٌََْ
ﺔُﺑَﺳْﻧِﻊَﻓﱠرَﺗََ
ﻷِﺎﮭَﻧﱠَ
ﺄﻓَةًرَﯾﻐِﺻَ ﺔُﯾﱠﻣﱢ ﻛﻟَا تْﻧﺎَﻛَاذ
ً
ِإ . نﯾﺗوِرُ ﺑﻟُ ا ﻊَﻣَتاردﯾھوﺑرﺎﻛﻟا ﻰﻠَﻋَيوﺗَ
ِ ِﺣْﯾَ نُ ﺑْﺟُ ﻟا
. بِﻠْﻘَﻟا ﻰﻠَﻋَﺔٍ ﺋَﯾﱢﺳَ ﺔٍ ﻘَﯾرطَﺑ رَﺛؤﺗ نَْ
أ نْﻛِﻣْﻣُ ةٍ رَﯾﺑﻛَتٍ ﺎﯾﱠﻣﱢ ﻛَﺑ نُ ﺑْﺟُ ﻟا ذَﺧََ
أ اذ
ً
إ . مدﱠﻟا ﻲﻓِ رﻛﱠﺳﱡﻟا






َِ
َََُُْْ
ٌَََُْْ ُ
ُ
ﱠِ َُِِْْ ُ
َُﱠ َََ
َُْ ُ
ُ
ﱠِْ ْ َ ﱡ
ُ َ ْ
َ
ُْ ُ
ِِِِِِِ
Cheese has carbohydrates and protein. In small amounts it will not raise blood sugar. Cheese in large
quantities can be bad for your heart.
53

54. . ءِﺎﺿَﯾْﺑَﻟا ﺔِﻧَﺑْﺟُ ﻠِﻟ كَ ِﻟذَﻛَوَ ﺔِﻧَﺑْﱠﻠﻟا ُ ُ ُ

م
ِ
ﺟْﺣَِﻟ ﺔﺑَﺳِﺎﻧَﻣُ ﻟا ﺔﺣَﯾﺣِﺻﱠﻟا ﺔﯾﱠﻣﱢ ﻛَﻟا ﺎﻧَھُ

ءﺎ ﺿﯾ ﺑَﻟا ﺔِﻧَﺑْﺟُ ﻟا مﺟْﺣَِﻟ ﺔُﺑَﺳِﺎﻧَﻣُ ﻟا ﺔُﺣَﯾﺣِﺻﱠﻟا ﺔُﯾﱠﻣﱢ ﻛَﻟا ﻲَھِ ض ٍﻌْﺑَ بِﻧْﺟَﺑ مﺎﮭَﺑْﻹا ﻊﺑﺎﺻَ
َ
أ نْﻣِ نﯾْﻌﺑ

َ َﺻْإ








ﺔ ِﻧَﺑْﱢﻠﻟا ن ﻣ ب وﻛ فﺻﻧ

½
½ cup of Labneh
ﺔُﯾﱠ ﻣﱢﻛَﻟا ﻲَھِ

م
ِ
ﺎﮭَﺑْﻹا ﻊﺑﺎﺻَ
َ
ِِأ نْﻣِ نِﯾْﻌَﺑَﺻْ
ِإ م
ِ
ﺟْﺣَﺑِ ۲
ِ


ِﺑ
َ
نِ ﺔُ
َ ﻧﻣﻟا ﺔُ


. ضﯾَْﻷا نِﺑْﺟُﻟا ْ ﻣ ﺑ ﺳِﺎ َُ ﺣَﯾﺣِﺻﱠ ﻟا
2 thumbs is the correct portion size
for White Cheese
َِ
َََُُْْ
ٍُِْ
. ض ِﯾَ

ﺑَْ
ﻷا ً
نِﺑْﺟُﻟا نْﻣِ ﺔﺣَﯾ

ر
ِ
ﺷَ فﺻﻧ ½

تاردﯾھوﺑرﺎﻛﻟا : نﺎﺑﻟﻷاتﺎﺟوﺗﻧﻣ
Carbohydrates: Dairy
½ slice of White Cheese
َِْ ِِِِِِِِ
Here are the correct portion sizes for labneh and white cheese.
Two thumbs next to each other is the correct portion size for white cheese.
54

55. ُﱠِ
ْ
َ
: تاردﯾھوﺑرﺎﻛﻟا
تﺎ
Carbo
ﯾو
hydr
ﻠ
at
ﺣ
es:
ﻟا
Sweets

56. ﺎﻌﺑط . ن
َ
ِﺎﯾَﺣْﻷا ض ٍﻌْﺑَ ﻲﻓِ بُ ﯾِﻠﺣَﻟا يوﺣْﺗَ كَِﻟذَﻛَوَ ،تُﺎﯾﱠوﺷﻧّﻟاو ،رﻛﱠﺳﱡﻟا نْﻣِ رَﯾﺛِﻛَ َُ
ِ ِ ِ
ﻟا يوِﺣْﺗ تﺎﯾﱠوْ
ِﻠﺣَﻟا
نَْ
أ اوُﻟوِﺎﺣَﯾُ نَْ
أ بُ ﺟِﯾَيﱢ رﻛﱠ
ِ
ﺳﱡﻟا ض ِرَﻣَﺑِنﯾَﺑﺎِﺻَﻣﻟُ ا صَﺎﺧَﺷَْ
ﻷا . ﺔٍ ﻋَرْﺳُ ﺑِ

مﱠ
ِ
دﻟا ﻲﻓِ

رﱠ
ِ
ﻛﺳﱡﻟا ﺔُﺑَﺳْﻧِ ﻊُ ﻓَرْﺗَ
نْ َ
أ ﺎﻧًﻛِﻣْﻣُ نﺎَﻛَ اذ
ً
ِإ . ﺔِﺻﱠﺎﺧَﻟا تِﺎﺑَﺳَﺎﻧَﻣُ ﻟا ﻲﻓِ تِﺎﯾﱠوْ
ِﻠﺣَﻟا نْﻣِ ادًّﺟ ٌةرَﯾﻐِﺻَ ﺔً
ِ ﯾﱠﻣﱢ ﻛَ لُ ﻛُآ وآ
ْ
تُ
ِﺎﯾﱠوْ
ِﻠﺣَﻟا اوﺑُﻧﱠﺟَﺗَﯾَ
. تﺎ ﯾو ﻠْ
ﺣُ ﻟا نْﻣِ ﻻ ًدَﺑَ وَْ
أ ﺎﺿًوَﻋِ ةﻼﺣﻣ رُ ﯾُﻐُﻟا ﺔِﮭَﻛِﺎﻔَﻟا لﱡﻛُ وَْ
أ ، ُةدَﻣﱠﺟَﻣُ ﻟا وَْ
أ ﺔُﺟَزﺎطﱠﻟا ﺔُﮭَﻛِﺎﻔَﻟا رَﺎﺗَﺧْﺗَ







ُﱠِ
ْ
َتاردﯾھوﺑرﺎﻛﻟا : تﺎﯾوﻠﺣﻟا
Carbohydrates: Sweets
ًَْ
ﱠِ ِِ
Sweets have a lot of sugar, starch, and sometimes also contain dairy. They raise blood sugar quickly. People
with diabetes should try to avoid sweets, or eat very small amounts of them on special occasions. If
possible, choose fresh or frozen, unsweetened fruit to eat instead of sweets.
56

57. ﺔًﻌَط
ْ
ﻗِ لﻛُْ
َﺄﺗَ نَْ
أ نِﺳَﺣْﺗَﺳْﻣُ ﻟا نْﻣِ . مدﱠ
ِ
ﻟا ﻲﻓِ ر
ِ
ﻛﱠﺳﱡﻟا ﺔِﺑَﺳْﻧِ نْﻣِ ﻊُ ﻓَرْﺗَﺳَ ﺔَﯾﱠﱢﻠﺣَﻣَﻟاوَ ﺔُﯾﱠﺑِﻌْﺷﱠﻟا ﺔُﯾَذِﻏَْ
ﻷا هِذِھَ
. ارًﯾﺛِﻛَ ﺎﮭﻠﻛ
ْ
َ
ُُﺄﺗََ
ﻷِ نْﻛِﻟَوَ ،دُﺎﯾَﻋْ
َ
ﻷا وَْ
أ ﺔِﺻﱠﺎﺧَﻟا تِﺎﺑَﺳَﺎﻧَﻣُ ﻟا ﻲﻓِ تِﺎﯾﱠوﻠْﺣَﻟا نْﻣِ دٍ ﺣِاوَ ءٍزْ
ِ ﺟُ ۱ ةًرﯾَﻐِﺻَ










. ﺔﺟﯾﻠﻛﻟا وَْ
أ لُوﻣُﻌْﻣَﻟا نْﻣِدٌﺣِاوَاءًزْﺟُ۱1
portion of Ma’amoul/ Klecha


. ﺔِﯾَﺑﻻَ
ِزﱠﻟا نْﻣِدٍ ﺣِاوَاءًزْﺟُ۱
1 portion of Zalabia
. ةِوََﻼﻘْﺑﻟَا نْ ﻣِدٍ ﺣِاوَاءًزْﺟُ۱
1 portion of Baklava
ﱠِ
ْ
َتاردﯾھوﺑرﺎﻛﻟا : تﺎﯾوﻠﺣﻟا
Carbohydrates: Sweets
These traditional sweets will raise blood sugar. It is okay to have 1 portion of dessert on special
occasions or festivals, but not often. Here are the correct portion sizes for sweets.
57

58. ﻲﻓِ تِﺎﯾﱠوِﻠْﺣَﻟا نْﻣِ دٌﺣِاوَ اءًزْﺟُ لَﻛُْ
ﺄﺗَ نَْ
أ نُ ﻛِﻣْﻣُ ﻟا نﻣ. مﱠ
ِ
دﻟا ﻲﻓِ

ر
ِ
ﻛﱠﺳﱡﻟا ﺔَﺑَﺳْﻧِ ﻊُ ﻓَرْﺗَﺳَ تُﺎﯾﱠوِﻠْﺣَﻟا هِذِھَ
نْﻣِ ﺔَﺑَﺳَﺎﻧَﻣُ ﻟا ﺔَﺣَﯾﺣِﺻﱠﻟا تُﺎﯾﱠﻣﱢ ﻛَﻟا دُﺟِﺗَ ﺎﻧھ.ارًﯾﺛِﻛَ ﺎھَرُ رﱢ ﻛَﺗَُ
ﻷِ نْﻛَِﻟوَ ،دِﯾﻌِﻟا ﻲﻓِ وَْ
أ ﺔِﺻﱠﺎﺧَﻟا تِﺎﺑَﺳَﺎﻧَﻣُ ﻟا
. تِﺎﯾﱠوﻠْﺣَﻟا ﺔِﻌَط
ْ
ﻗِ مﺟْﺣَ








ﺔﺗﻻوﻛوﺷﻟا) .تﯾﻠﻛﺟﻟا
Chocolates




. و ﻠﺣ ض ﻣﺎﺣ ل ﺛﻣ ﺔ ﺑﻠﺻﻟا ت ﺎﯾوﻠﺣﻟا
Hard Candy
. مُﯾرَ
ِ
ﻛ سﯾﻻا
Ice Cream
. ﺔٌﺳوَﺑُﺳْﺑَ
Basbousa
ﱠِ
ْ
َتاردﯾھوﺑرﺎﻛﻟا : تﺎﯾوﻠﺣﻟا
Carbohydrates: Sweets
َ
ْ
ِﱠُﱡْ
َ
ُ
ٌٍَََُُِْ
ِِ

These sweets will raise blood sugar. It is okay to have 1 portion of dessert on special occasions or
festivals, but not often. Here are the correct portion sizes for sweets. 58

59. ََُُْ


تﺎﺑو
Dr
رﺷﻣ
inks
ﻟا

60. ﻲﻓِ
رﱠ
ِ
ﻛﺳﱡﻟا ﺔِﺑَﺳْﻧِﻊﻓْرَﺑ تُ
ِ
ﺎﺑوَرُ ﺷْﻣﻟَا هِذِھَ مُو ُﻘﺗَﺳَ .

ر ﻛْ
ِ
ﺳﱡﻟا نْﻣِرَََُُْ
ِ ِ
ﯾﺛِﻛﻟا ﻰ ﻠﻋَىوَﺗﺣْﺗ تﺎﺑوَرُ ﺷﻣﻟَا ضٌﻌْﺑَ
. ي ﱢ ر
ِ
ﻛﱠﺳﱡﻟا ض ِرَﻣَﺑ ََْ
ِنﯾَﺑﺎِﺻَﻣﻟُ ا ص ِﺎﺧﺷﻸِﻟ ﺔٌﯾﱠﺣﱢ ﺻِ رُ ﯾْﻏَتُﺎﺑوَرُ ﺷْﻣﻟَا هِذِھَ كﻟذﻛو ﺎﻌﯾرﺳ مدﱠ
ِ
ﻟا






ََُُْتﺎﺑورﺷﻣﻟا
Drinks
Some drinks have very high amounts of sugar. They will raise blood sugar quickly and are unhealthy
for people with diabetes.
60

61. ﺔُﺑَﺳْﻧِ ﻊُ ﻓَرْﯾَ
َ
ﻷ ِ ءُ ﺎﻣﻟَا . ﺔ ٍ ﺣَﯾﺣِﺻَ ةٍ رَوﺻُ ﺑِلَﻣَﻌْﯾَِﻟ ءِﺎﻣﻟَا ﻰ َﻠﻋَدُﻣَﺗَﻌْﯾُ كَﻣُ ﺳْﺟِ . ﺔ ِﺣﱠﺻﱢ ﻠِﻟ ادًّﺟِ مﱞﮭِﻣُ ءُ ﺎﻣﻟَا
.م دﱠﻟا ﻲﻓِ رﻛﱠﺳﱡﻟا







ََُُْتﺎﺑورﺷﻣﻟا
Drinks
ِِ
Water is important for health. Your body relies on water to function well. Water does not raise blood
sugar.
61

62. ﻲﻓِ ر
ِ
ﻛﱠﺳﱡﻟا ﺔِﺑَﺳْﻧِ نْﻣِ ﻊُ ﻓَرْﯾَ
َ
ﻷِ ﺎﻣﮭﯾﻟارﻛﺳﻟا وَْ
أ بِﯾِﻠﺣَﻟا ﺔِﻓَﺎﺿَ ِإ ر
ِ
ﯾْﻏَ نْﻣِ يﺎﺷﱠﻟا وَْ
أ ةِوَﮭْﻘَﻟا بُ رْﺷُ
ِ
. رﻛْﺳﱡﻟا نْﻣِﻻ ًدَﺑَرﻛﱠﺳﱡﻟا لِﺋاِدَﺑَلُ ﺎﻣَﻌْﺗِﺳْاِ نﺳَﺣْﺗَﺳْﻣﻟُ ا نْﻣِ نوﻛﯾ. مدﻟﱠا








.( ﺔُﱠﯾِﺑرَﻌَ ﻟا) ﺔُﯾﱠ ﻛِرْﺗﱡﻟا ةُوَﮭْﻘَﻟا


. دُوَﺳَْ
ﻷا يُﺎﺷﱠﻟا

Photo of tea in cup
Black Tea
Photo of turkish
coffee in cup
Turkish Coffee
ََُُْتﺎﺑورﺷﻣﻟا
Drinks
ِِِِ

Plain tea or coffee without milk and sugar does not raise blood sugar. Using a sugar substitute is okay.
62

63. د ﻧﮭﻟ ا ز و ﺟَ ر ﻛﱠﺳُ ﺔُ ﻓَﺎﺿإوَْ
أ ،رٌ رﱠ ﻛَ ﻣُ رُ ﯾُﻐُﻟا رُ ﻛﱠ ﺳﱡﻟا وا ،رُ ﻣَ ﺳْ
َ
ﻷا

رﻛﱠﺳﱡﻟا وَْ
أ ض ِﯾَﺑْ
َ
ﻷا

رﻛﱠﺳﱡﻟا ﺔُﻓَﺎﺿَإ
ِ ِ ِ
،ةر

ﯾﺑﻛ ت

ﺎﯾﻣﻛﺑ ة و

ﮭﻘﻟاو
َ
أ يﺎَﺷﱠﻟا تُﺑْ

ر
ِ
ﺷَ اذ
ً ﱠ
ِإ . م ﱠ
ِ
دﻟا ﻲﻓِ رﻛﺳﱡﻟا ﺔُﺑَﺳْﻧِ ﻊُ ﻓَرْﺗَﺳَ ةِوَﮭْﻘَﻟا وَْ
أ يﺎﺷﱠﻟا ﻰ َ

ﻟإ
ِ
.ر ﻛ ﺳﱡﻟا لِﺋِادَﺑَ لﺎُ ﻣَﻌﺗﺳا ن

ﺳﺣﺗﺳ ﻣُ ﻟا نﻣ. ةﻼﺣﻣ ﺔ

ﻓﺎَﺿَإ رﯾْﻏَ نْﻣ

ب

و ﻛ ُﻲ ﻓِ يُ ﺎﺷﱠﻟا رَﺿَ ﺣَ












. رُﻣَﺳْ َ
ﻷا رُﻛﱠﺳﱡ ﻟا
Brown Sugar


. رٌرﱠ ﻛَﻣُ رُﯾُﻐُﻟا رُﻛﱠﺳﱡ ﻟا
Raw Sugar


. دِﻧْﮭِﻟا

ز
ِ
وْﺟَ رُﻛﱠﺳُ
Coconut Sugar
. ضُﯾَﺑَْ
ﻷا رُﻛﱠﺳﱡ ﻟا
White Sugar
ََُُْتﺎﺑورﺷﻣﻟا
Drinks
ْ
ِ َِِ
ْ
ِِ
ََََْ
ﱢﱠٍَ
ٍَِِ ِ ِْ
ََُِِْْْْ
ِِ
ﱠ
ِ
ٍِِ
Adding white or brown sugar, raw sugar or coconut sugar to your tea or coffee will raise your blood
sugar. If tea or coffee is made in large amounts, prepare a plain cup without a sweetener for yourself.
Using a sugar substitute is okay.
63

64. ﻲﻓ ر ﻛﱠﺳﱡﻟا ﺔُﺑَﺳْﻧِ ﻊُ ﻓَرْﺗَﺳَ ُةوَﮭْﻘَﻟا وَْ
أ يﺎﺷﱠﻠِﻟ ُلﺳَﻌَﻟا وَْ
أ رُ ﺎﺑﱠﺻﱠﻟا سَﺑﱠدَ لٌﺛَﻣَ ﺔَُﻠﺋِﺎﺳﱠﻟا ةﻼﺣﻣﻟا ﺔُﻓَﺎﺿَإ

نﻣ. كﺳﻔﻧﻟ ةﻼﺣﻣ رﯾﻏ نﻣ بوﻛ رﺿﺣ ،ةوﮭﻘﻟا و أ يﺎﺷﻟا نﻣ ةرﯾﺑﻛ ﺔ ﯾﻣﻛ ترﺿﺣ اذإ . م
ِ
دﻟﱠا

رﱠ
ِ
ﻛﺳﱡﻟا لِﺋِادَﺑَ لﺎُ ﻣَﻌْﺗِﺳْاِ نُ ﺳَﺣْﺗَﺳْﻣُ ﻟا











. لُﺳَﻌﻟَا
Honey
.( رُﺎﱠﺑﺻﱠ ﻟا س َﱠﺑدَ)

ر
ِ
ﺎﺑﱠ ﺻﱠ ﻟا بُارَﺷَ
Agave Syrup
ََُُْتﺎﺑورﺷﻣﻟا
Drinks
ِ ِِِ
ًًَ
َََُِْ
ﱢﱠَ
ٌَِِْﱠ
ِ
ََُِْْﱢٌََُِْْ
ََِِِْ
Adding liquid sweeteners like agave syrup or honey to your tea or coffee will raise your blood sugar. If
tea or coffee is made in large amounts, prepare a plain cup without sweetener for yourself. Using a
sugar substitute is okay.
64

65. ﺔﻣَﻌِطﻷا وْأ تِﺎﺑَورُ ﺷ ﻣَﻟا ﺔِﯾَِﻠﺣْﺗَ ض ِرَﻐَِﻟ لَﺋِادَﺑَﻟا هِذِھَ لَﻣِﻌْﺗَﺳْﺗَ نْ أ نُ ﻛِﻣْﻣُ ﻟا نﻣ. ر
ِ
ﻛ ﺳﱡﻠِﻟ لُ ﺋاِدَﺑَ كَﺎﻧَھُ
.ر ﻛﱠﺳﱡﻟا ﺔُﺑَﺳْﻧِ ﻊَﻓﱠرَﺗََ
ﻷِلُ ﺋاِدَﺑﻟَا هِذِھَ . ىرَﺧْ ُ
ﻷا







ََُُْتﺎﺑورﺷﻣﻟا
Drinks
ﱠََََْْ
ِ
These are sugar substitutes. They can be used to sweeten drinks or other foods. They do not raise
blood sugar.
65

66. بُ ﻧﱠﺟَﺗُ نُ ﺳَﺣْ
َ
ﻷا نْﻣِ .

رﻛْﺳﱡﻟا نْﻣِرَﯾﺛِﻛﻟَ
ِ
ا يوِﺣْﺗَﺔِﮭَﻛﺎِﻔَﻟا ر
ِ
ﺋﺎِﺻَﻋَﺞﯾُ ز
ِ
ﻣَوَ ٪۱۰۰ ﺔِﮭَﻛﺎِﻔَﻟا رُ ﺋﺎِﺻَﻋَ
لَﻣَﻌْﺗَﺳْاِ،تِﯾْﺑَﻟا ﻲﻓِ رُ ﺋِﺎﺻَﻌَﻟا رُ ﺿُ ﺣْﺗَ ﺎﻣَدَﻧْﻋِ . تِﺎﺑَﺟْوَﻟا لُ وَﺎﻧَﺗُ ءَﺎﻧَﺛ
َْ
أ ﺔًﺻﱠﺎﺧَ ،تُﺎﺑَورُ ﺷْﻣَﻟا هِذِھَ
ءِﺎﻣَﻟا لﺎَﻣَﻌْﺗِﺳْاِلَوَﺎﺣَ وَْ
أ . ءُ ﺎﻣﻟَاوَ ،ﺔِﺟَز
ِ
ﺎطﱠﻟا ﺔِﮭَﻛﺎِﻔَﻟا نْﻣِاءًزْﺟُ ۲-۱ ط
ْ
ﻘَﻓَ ،ةٍ رَﺛ
ْ
ﻛَﺑ َ
ِ تِاواَرَﺿْﺧﻟا
.ةﻼﺣﻣﻟا نْﻣِﻻ ًدَﺑَﺔِﮭَﻛﺎِﻔَﻟا نْﻣِﻊط
ْ
ﻘَﺑ مُﻌﱠطَﻣﻟُ ا










ﻣَﻟا
Water flavored with Fruit
. ﺔِﮭَﻛِﺎﻔَﻟا ﺔِﮭَﻛْﻧَﺑِ مُﻌﱠ طَ ﻣُﻟا ءُﺎ
Fruit Smoothie

Homemade Juice
.تِﯾْﺑَﻟا ﻲﻓِ ُة رَﺿﱠ ﺣَ ﻣُﻟا رُ ﺋِﺎﺻَﻌَﻟا.( يرﺑزﻵا) ﺔِﮭَﻛِﺎﻔَﻟا

ر
ِ
ﯾﺻِﻋَﺞُﯾز
ِ
ﻣَ. لِﺎﻘَﺗُرْﺑُﻟا رُﯾﺻِﻋَ
Orange Juice
ََُُْتﺎﺑورﺷﻣﻟا
Drinks
ٍِ
100% fruit juices and smoothies contain a lot of sugar. It is best to avoid them, especially during
meals. When making juice at home, use mostly vegetables, only 1-2 portions of fresh fruit, and water.
Or try water flavored with pieces of fruit instead.
66

67. م

دﻟﱠا ﻲﻓ رﻛﱠﺳﱡﻟا ﺔُﺑَﺳْﻧِﻊُ ﻓَرْﺗَﺎﻌًﺑْطَوَ ةٍ رَﺛ
ْ
ﻛَﺑ رﻛﱠﺳﱡﻟا ﻰَﻠﻋَىوَﺗَﺣْﺗُﺎﺑﯾًرﻘْﺗَﺎﮭَ
ﱢﻠﻛُﺔَﯾﱠزﺎﻐﻟَا تُﺎﺑوَرُ ﺷْﻣﻟَا

نْ َ
أ نُ ﻛِﻣْﻣُ ﻟا نﻣ. ﺔَﯾﱠز
ِ
ﺎﻐﻟَا تُﺎﺑَورُ ﺷْﻣﻟَا اوﺑُﻧﱠﺟَﺗَﯾَنَْ
أ بُ ﺟِﯾَيﱢ رﱠ
ِ
ﻛﺳﱡﻟﺎﺑِنﯾَﺑﺎِﺻَﻣﻟُ ا صَﺎﺧَﺷَْ
ﻷا . ارﯾﺛﻛ
. م
ِ
دﱠﻟا ﻲﻓِ رُ ﻛﱠﺳﱡﻟا ﻊَﻓﱠرَﺗََ
ﻷِ ﻲﺗِﱠﻟا (

ر
ِ
ﻛﱠﺳﱡﻟا نْﻣِ ﺔُﯾَِﻟﺎ ﺧَﻟا) تﯾادﻟا ﺔَﯾﱠرﻛﱠ
ِ
ﺳﱡﻟا تِﺎﺑَورُ ﺷْﻣَﻟا اوﺑُرَﺷْﺗَ










( رﻛﱠﺳﱡ ﻟا نْﻣِ ُ

ﺔﯾَِﻟﺎﺧَ
ِ
ﻟا) تﯾادﻟا ﺔُﯾﱠ ز
ِ
ﺎﻐَﻟا تُﺎﺑَورُﺷْﻣَﻟا
Diet Soda
.( ﺔُﯾﱠ ز
ِ
ﺎﻐﻟَا تُ ﺎﺑوَرُﺷْﻣﻟَا) ادوَﺻﱡ ﻟا
Soda
ََُُْتﺎﺑورﺷﻣﻟا
Drinks
ِ ِِِِِِ
Soda is almost all sugar and quickly raises blood sugar a lot. People with diabetes should avoid soda.
Diet beverages are okay.
67

68. ﻲﻓِ

ط
ْ
ﻘَﻓَ

رﯾﻌِﺷﻟﱠ
ِ
ا رﯾُ ﺻِﻋَ بُ رَﺷْ َ
أ . تاردﯾھوﺑرﺎﻛﻟا نْﻣِ رَﯾﺛِﻛَﻟا يوِﺣْﺗَ لُ ﻼَﺣَﻟا ةِرَﯾﺑِﻟا وَْ
أ ر
ِ
ﯾﻌِﺷﱠﻟا رُ ﯾﺻِﻋَ
يﱢ رﻛﱠﺳﱡﻟﺎﺑ نﯾَﺑﺎﺻَﻣﻟُ ا سَﺎﻧﻟﱠا ،رﻛﱠ
ِِ ِ ِ
ﺳﱡﻟا نْﻣِرَﯾﺛِﻛﻟَا ي وِﺣْﯾَوﺗُﻣﯾْﻓِ . ةٍ رَﯾﻐِﺻَ تٍ ﺎﯾﱠﻣﱢ ﻛَﺑ ﺔِﺻﱠﺎﺧَﻟا تِﺎﺑَﺳَﺎﻧَﻣُ ﻟا

. ءِﺎﻣﻟَا نْﻣ س
ْ
ِﺄﻛَﻲﻓِوﺗﻣﯾﻔﻟارﯾﺻﻋ نْﻣِطٍ ﺎﻘَﻧِﺔَﻌَﺿْﺑ اوﻌُ ﺿَﯾَنَْ
أ بُ ﺟﯾَ














ﺔُﯾﱠ ﻣﱢﻛَﻟا ﻲَھِ ءِﺎﻣَﻟا ﻊَﻣَ
ﺔُﺟَوزُﻣْﻣَﻟا وﺗُﻣْﯾﻔِﻟا نْﻣِ

ط
ٌ
ﺎﻘَﻧِ ضُﻌْﺑَ
.ﺔَﺣَﯾﺣِﺻﱠ ﻟا وَ
ﺔُﺑَﺳِﺎﻧَﻣُﻟا
A few drops of Vimto is the right amount


. وﺗُﻣْﯾﻔِﻟا رُﯾﺻِﻋَ
Vimto
رﯾُ ﺻِﻋَ) لُوﺣُﻛُﻟا يوﺣْﺗََ
ِﻷِﻲﺗِﱠﻟا لُﻼَﺣَﻟا ُةرَﯾﺑِﻟا
.( رﯾﻌِﺷﻟﱠ
ِ
ا
Non-Alcoholic Beer
ََُُْتﺎﺑورﺷﻣﻟا
Drinks
ِ
ٍِِ
Non-alcoholic beer contains a lot of carbohydrates. Drink non- alcoholic beer only in small amounts on
special occasions. Vimto contains a lot of sugar. People with diabetes should use only a few drops of
Vimto for each glass of water.
68

69. ﻲﺗِﱠﻟا ،ﺔِﯾَِﻟﺎﺗﱠﻟا تِﻻَﺎﺣَﻟا ﻲﻓِ ﻻ ﱠآ بُ ﯾِﻠﺣَﻟا اذَھَ بُ رَﺷْﯾَ
َ
ﻷِ نﱠ
َ
أ بُ ﺟِﯾَ . ﺔﻠﺗْ ﺳْﻧِ ودﯾﻧ ردوﺎﺑﻟا بُ ﯾِﻠﺣَﻟا اذَھَ
ن ﻣِ ر
ِ
ﯾﺛِﻛَﻟا ﻰﻠَﻋَ يوِﺗَﺣْﺗَ ﺎﮭَﻧﱠَ
ﻷِ ﺔِﯾَذِﻐْﺗﱠﻟا ﺔَﯾﱠﺻِﺎﺻَﺗِﺧْاِو

آ
ْ
،ﺔَﺿَرﱢ ﻣَﻣُ ﻟا وآ
ْ
،ﺎﮭَﯾْﻠَﻋَ بُ ﯾﺑطﱠ
ِ ِ ِ ﻟا ﻲﺻﱢ وَﯾُ
نْﻣِ عُ وْﻧﱠﻟا اذَھَ بَرﱠﺷَﺗَ ﺎﻣَدَﻧْﻋِ بِﯾﺑِطﱠﻟا رُ ﺎﺑَﺧَْ
أ بُ ﺟِﯾَ . مﱠ ﱠ
ِ
دﻟا ﻲﻓِ ر
ِ
ﻛﺳﱡﻟا ﺔَﺑَﺳْﻧِ ﻊُ ﻓَرْﯾَﺳَ اذَھَ .

رﻛْ
ِ
ﺳﻟﱡا
. رٍارَﻛْﺗَﺑِ تِﺎﺑوَرُ ﺷْﻣﻟَا









قُ وﺣُﺳْﻣﻟَا– ردوﺎﺑﻟا بُﯾِﻠﺣَﻟا ﺔﻠﺗْﺳْﻧِودﯾﻧ
Nestle Nido Powdered Milk
ََُُْتﺎﺑورﺷﻣﻟا
Drinks
ْ
This is Nestle Nido powdered milk. Unless a doctor, nurse, or dietitian has told you to drink it, avoid
drinking it because it contains a lot of sugar. It will raise blood sugar. Let your provider know if you
drink this often.
69

70. ﺔ

ﺑﺳﻧ ﻰﻠﻋ ر

ﺛوﺗ ( بارﺷﻟا) ذُﯾﺑﻧﻟﱠ
ِاوَ ،ُةرَﯾﺑﻟِا ،قِرَﻌﻟَا لُ ﺛُﻣُ ﺔِﯾﱠِﻟوﺣُ ﻛﻟُا تِﺎﺑوَرُ ﺷْﻣﻟَا نْﻣِﺔُﻔَِﻠﺗَﺧْﻣُ عاٌوَﻧَْ
أ
بَرَ
ِ
ﺷ مٌدَﻋَبُ ﺟِﯾَﺔِﻠَﺋﺎِﻌﻟَا بِﯾﺑطَ ﻊَﻣَرﻣْ
َ
ﻷا اذَھَ ﺔُﺷَﻗﺎَﻧَ
ِِ
ﻣُ ءُ ﺎﺟَرﱠﻟا . قُ
ٍرُ ط ةِدﱠﻌِﺑِ

مدﱠ
ِ
ﻟا ﻲﻓِ

رﻛﱠ
ِ
ﺳﱡﻟا
. ﺔٍ ﻏَرﺎﻓَةٍ دَﻌْﻣِﻰَﻠﻋَﺔَﯾﱠِﻟوﺣُ ﻛﻟُا تِﺎﺑوَرُ ﺷْﻣﻟَا











. ةرﯾﺑﻟا
Beer


.( بارﺷﻟا)

ذﯾ
ُ
ﺑﻧﱠ
ِﻟا
Wine
. ق ُرَﻌﻟَا
Arak
ََُُُْﱠُُِتﺎﺑورﺷﻣﻟا : ﺔﯾﻟوﺣﻛﻟا
Drinks: Alcohol
َُِ
ََََُُِِْْ
ِ
Different kinds of alcohol, such as arak, beer and wine, affect your blood sugar in different ways.
Please discuss this with your provider. Do not drink alcohol on an empty stomach.
70

71. ٌََِ


تﺎ
E
ﻓﺎ
xtra
ﺿ
s
إ

72. ُﺔﱠﯾﱢﻣﻛَ . مﺎﻌَطﱠﻟا ﻰَﻟإ ُلﺑاوَﺗﱠﻟا وَْ
أ ،ﺔِطَﻧْﺣِﻟا تُﺎﺟَﺗَْ
ِ ِ ِ ﻧﻣُ ،تِﺎﯾﱠِﻠﺣَﻣَﻟا وآ
ْ
رُ ﻛﱠﺳﱡﻟا سُ ﺎﻧﱠ
ِ ﻟا فُ ﯾﺿِﯾُ ﺎﻣَ ةًدَﺎﻋَ
ُﻊ َﻓرَْﺗ اذَ ھ نْﻣِ مﻏْرَﻟﺎﺑوَ ﺔً
ِِﻠﯾَِﻠﻗَ ﺎﮭَﺗُﺎﯾﱠﻣﱢ ﻛَ نَوﻛُﺗَ نَْ
أ نﻛِﻣْﻣُ ﻟا نﻣِ ﺔِطَﻧْﺣِﻟا تُﺎﺟَﺗَﻧْﻣُ وَ تِﺎﯾﱠِﻠﺣَﻣَﻟا وآ
ْ
ِر
ِ
ﻛﱠﺳﱡﻟا
ع

اوَﻧأ ُرﺛﻛأ . مﺎﻌَطﻟا ﻰﻟإ ﺔﻓﺎﺿَﻣُ ﻟا تِﺎﯾﱠﻣﱢ ﻛ ﻟا مﺟْﺣَﺑ مُﺎﻣَﺗِھْﻻِا اد ّﺟ مﱢﮭﻣُ ﻟا نْﻣِ . مدﱠﻟا ﻲﻓِ رﻛ ﺳﱡﻟا ﺔﺑَﺳْﻧِ

. مدﱠﻟا ﻲﻓِ رﻛﱠﺳﱡﻟا ﺔُﺑَﺳْﻧِ ﻊَﻓﱠرَﺗََ
ﻷِ لِﺑاوَﺗﱠﻟا














Photo of baharat in
spoon
.

مﱠ
ِ
دﻟا ﻲﻓِرﱠ
ِ
ﻛﺳﱡ ﻟا ﺔُﺑَﺳْﻧِﻊَﻓﱠرَﺗََ
ﻷِ،تارﺎﮭﺑﻟا لَﺛ
ْ
ﻣِ،لُ
ﺑاوَﺗﱠ
ِﻟا
Spices, like Baharat, do not raise blood sugar
.

مﱠ
ِ
دﻟا ﻲﻓِ رُﻛﱠﺳﱡ ﻟا ﻊُﻓَرْﯾَﺳَرﱠ
ِ
ﻛﺳﱡ ﻟا ﻊَﻣَ( رﯾﻌﺷﻟا) ﺔِطَﻧْﺣِﻟا ﺦُﺑْطَ
Cooking with Wheat or Sugar will raise blood sugar
ٌََِتﺎﻓﺎﺿإ
Extras
َ
ُﱠًَََُﱠَََْْ
ِِِِِِِِِ
ِِِ
People often add sweeteners, wheat products, or spices to food. The amount of sweeteners or wheat
products may be small, but they increase blood sugar. It is important to pay attention to how much is
added. Most spices do not raise blood sugar.
72

73. صﺎَ ﺧ َﺷَْ
ﻷا .

م دﱠ
ِ
ﻟا ﻲﻓِ رﻛﱠ
ِ
ﺳﱡﻟا ﺔِﺑَﺳْﻧِ نْﻣِ ﻊُ ﻓَرْﺗَوَ رﱠ
ِ
ﻛﺳﱡﻟا نْﻣِ ر
ِ
ﯾﺛِﻛَﻟا ﻰَﻠﻋَ يوِﺣْﺗَ ﺔُﻔَﻔﱠﺟَﻣُ ﻟا ﺔﮭﻛاوﻔﻟا
ﻲَﺑﱢرَﻣﻟُ ا يَرﺗَﺷْ
ِ
ﺗَنَْ
أ نﻛِﻣْﻣﻟُ ا نﻣِاذَھَ نْﻣِﻻ ًدَﺑَ . ﺔ ُﻣَﻌِط
َْ
ﻷا هِذِھَ اوﺑُﻧﱠﺟَﺗَﯾَنَْ
أ بُ ﺟِﯾَيﱢ رﻛﱠ
ِ
ﺳﱡﻟﺎﺑِنﯾَﺑﺎِﺻَﻣﻟُ ا
ﺔَﯾﱠﻣﱢ ﻛَﻟا نُ ﯾﱢﺑَﺗُ هِذِھَ ُةرَوﺻﱡﻟا . ﺔ ُﻔَﻔﱠﺟَﻣُ ﻟا ﺔﮭﻛاوﻔﻟا نْﻣِ لﱡﻗََ
أ ٍﺔﺑَﺳْﻧِﺑِ رُ ﻛﱠﺳﱡﻟا ﻊُ ﻓَرْﺗَﺳَ هِذِھَ .

ر ﻛْ
ِ
ﺳﱡﻟا نْﻣِ ﺔُﯾَِﻟﺎ ﺧَﻟا
. رﻛْﺳﱡﻟا نْﻣِ ﺔِﯾَِﻟﺎﺧَﻟا ﻰﺑﱠرَﻣُ ﻟا مﺟْﺣَِﻟ ﺔِﺑَﺳَﺎﻧَﻣُ ﻟا ﺔُﺣَﯾﺣِﺻﱠﻟا










Sugar- Free Jam


.ﺔٍ ﺋﯾَِﻠﻣَمﺎﻌَطَ

ﺔِﻘَﻌَﻠْﻣِم ُ ُ ُ

ﺟْﺣَﺑ ﻲ َھِﺔﺑَﺳِﺎﻧَﻣﻟُا ﺔﺣَﯾﺣِﺻﱠ ﻟا ﺔﯾﱠ ﻣﱢﻛﻟَا
The correct portion is 1 small spoon full
. ُ

رْ
ِ
ﻛﺳﱡ ﻟا نْﻣِﺔﯾَﻟﺎِﺧَﻟا ﻲﺑﱢرَﻣُﻟا
Regular Fruit Preserves
. ﺎﯾًّدﺎِﯾَﺗِﻋْاِ ﺔُﻔَﻔﱠﺟَﻣُﻟا ﺔﮭﻛاوﻔﻟا
ٌََِتﺎﻓﺎﺿإ
Extras
ٍِِ
ِِ
Fruit preserves contain a lot of sugar and increase blood sugar. People with diabetes should avoid
them. Instead you can buy sugar-free jam. It will raise your blood sugar less than regular fruit
preserves. The photo shows the correct portion size of sugar-free jam.
73

74. ُةروَ ﺻﻟﱡا ،مدﱠﻟا ﻲﻓِرﻛﱠﺳﱡﻟا ﺔَﺑَﺳْﻧِﻊُ ﻓَرْﯾَاذَﮭَِﻟوَ رﻛﱠﺳﱡﻟا نْﻣِةٍ رَﯾﺑﻛَﺔٍ ﯾﱠﻣﱢ ﻛَﻰ َﻠﻋَىوَﺗَﺣْﯾُ رﺋﺎِطَﻔَﻟا سُ ﺑْدِ

. زﺑْﺧَﻟا ﻊَﻣَُلﻛﱢوَﻣُ ﻟا رﺋِﺎطَﻔَﻟا سٌﺑْدِ مﺟْﺣَ ِﻟ ﺔِﺑَﺳَﺎﻧَﻣُ ﻟا ﺔُﺣَﯾﺣِﺻﱠﻟا ﺔَﯾﱠﻣﱢ ﻛَﻟا ﺢُ ﺿِوﺗُ











ةرﯾﻐﺻﺔﻧﺎﺋﻠﻣ ﺔِﻘَﻌَﻠْﻣِ۱ﻲَھِﺔُﺑَﺳِﺎﻧَﻣُﻟا ﺔُﺣَﯾﺣِﺻﱠ ﻟا ﺔُﯾﱠ ﻣﱢﻛَﻟا
The correct portion is 1 small spoon full
رﺋِﺎطََ
ِ
ﻔﻟا

سٌﺑْدِ
Pancake Syrup
ٌََِتﺎﻓﺎﺿإ
Extras
ٌََِ
ِِِِِ
ِِِ
Pancake syrup contains a lot of sugar and increases blood sugar. The photo shows the correct portion
size of pancake syrup if eaten with bread.
74

75. سﺑد ﺔ ﻓﺎﺿ إ . رﻛْﺳﱡﻟا نْﻣٍِﺔﯾﱠﻣﱢ ﻛَ ﻰﻠَﻋَ ىوَﺗَﺣْﯾُ نﺎﻣﱠرﱡﻟا وَْ
أ رﻣْﺗَﻟاْ نْﻣِ صُ ِﻠﺧْﺗَﺳْﻣُ ﻟا ﮫﻛاوﻔﻟا سُ ﺑْدِ

ﺔﮭﻛﺎﻓ ﺔ ﻓﺎﺿإ . مدﱠﻟا ﻲﻓِ رﻛﱠﺳﱡﻟا ﺔَﺑَﺳْﻧِ ﻊُ ﻓَرْﯾَ مﺎﻌَطﱠﻟا ﻰَﻟإ رُ ﻣْﺗَﻟاْ سَﺑﱠدَ وَْ
أ نَﺎﻣﱠرﱡﻟا سَﺑﱠدَ لٌﺛَﻣَ ﮫﻛاوﻔﻟا

. مدﱠﻟا ﻲﻓِ رﻛﱠﺳﱡﻟا ﺔَﺑَﺳْﻧِ ﺎﺿًﯾَْ
أ ﻊُ ﻓَرْﯾَﺳَ ﺔٌﻔَﻔﱠﺟَﻣُ











. رُﻣْﺗَﻟاْ سﺑد
Date Syrup
. نَﺎﻣﱠ رﱡ ﻟا سَﺑﱠ دَ
Pomegranate Syrup
ٌََِتﺎﻓﺎﺿإ
Extras
ٌََُِْ
ِِِِ
ََََُِ
ٌ
ِِِِِ
ِِ
Fruit syrups from dates or pomegranates contain sugar. Adding fruit syrups, like pomegranate syrup
or date syrup, to a dish increases blood sugar. Adding dried fruit also increases blood sugar.
75

76. ﺔُﻓَﺎﺿَِإ نﻛِﻣْﻣُ ﻟا نﻣِ لﺎِﺛَﻣِﻟا لﯾِﺑِﺳَ ﻰﻠَﻋَ . قِﺎﺑَط
َْ
ﻷا ض ٍﻌْﺑَ ﻰ ﻟَ
ِإ ﺎﮭَﺗْﻓَﺎﺿَ
َ
أ نﻛِﻣْﻣُ ﻟا نﻣِ ﺔِطَﻧْﺣِﻟا تُﺎﺟَﺗَﻧْﻣُ
و َ
أ ةرﻣﺣﻣﻠﻟ زﺑَﺧُ
ِ
ﻟا تِﺎﺗﱠﻓَ ﺔُﻓَﺎﺿَ ِإ نُ ھْدﱡﻟا ﻲﻓِ مْﮭْ
ِﯾ
ِﻠﻗَ لَﺑْﻗَ تِاوَارَﺿْﺧَﻟا
ْ
وِآ كِﺎﻣَﺳْ
َ
ﻷا ﺔِﯾَطِﻐْﺗَِﻟ نﯾﺣِ

ِطﱠﻟا
. مدﱠﻟا ﻲﻓِ رﻛﱠﺳﱡﻟا ﺔَﺑَﺳْﻧِ ﻊُ ﻓَرْﺗَﺳَ تُﺎﻓَﺎﺿَﻹا هِذِھَ . ﺔَﻟوﺑﱡﺗﱠﻠِﻟ لﻏُرْﺑُﻟا ﺔُﻓَﺎﺿَإ










.مدﻟاﱠ ﻲﻓِرﻛﱠﺳﱡ ﻟا ﺔِﺑَﺳْﻧِنْﻣِﻊُﻓَرْﺗَتٍ ﺎﯾﱠ وﺷﻧ رُﺑﺗَﻌْﺗَلُﻏُرْﺑُﻟاوَﺔُﻔَﻔﱠﺟَﻣُﻟا زُﺑْﺧَﻟا ﻊَطُِﻗوَ،نُﯾﺣِطﱠﻟا

Flour, Bread Crumbs, and Burghul are starches that raise blood sugar
ٌََِتﺎﻓﺎﺿإ
Extras
ِِِِ
ْ
ِِِِِ
Wheat products may be added to some dishes. For example, you may flour fish or vegetables before
frying, add breadcrumbs to muhammara, or add burghul to tabouleh. These additions will increase
blood sugar.
76

77. لُ ﻣِﻌْﺗَﺳْﺗَ بِﺎﺷَﻋْﻷا هِذِھَ نْﻣِ عاٌ وَﻧ أ ةدﱠﻋِ . مدﱠﻟا ﻲﻓِ رﻛ ﺳﱡﻟا ﺔﺑَﺳْﻧِ ﻊَﻓرَﺗَﻷِ مﺎﻌَطﻠِﻟ بِﺎﺷَﻋْ ﻷا هِذِھَ ﺔ ﻓَﺎﺿَإ

. ﺔﯾﺣﺻ ﻊ ﻓﺎﻧﻣ ﺎﮭﻟو ﺎﯾر

وﺳ ﻲﻓو قارﻌﻟا ﻲﻓ










.(ةرﺑزﻛ)سوﻧدﻘ ﺑ
Cilantro


. رُﻣَﺣَْ
ﻷا لﻔِﻠْ
ِﻔِﻟا نُوﺟُﻌْﻣَ
Red Pepper Paste


. مﻛرﻛﻟا
Tumeric
. رﺗﻋزﻟا
Za’atar .عﺎُﻧَﻌْﻧﻟﱠا
Mint
ٌََِ
ُُُْ
َُْﱠ
تﺎﻓﺎﺿإ
Extras
ٌََُْ
َُﱠَﱠُﱠٌََْ
ِِِِ
َََََََََُِِِِِﱢﱠً
ِِ
Adding these herbs and spices to food will not raise your blood sugar. Many of the spices commonly
used in Iraqi and Syrian cooking have health benefits.
77

78. ﺔِﮭَﻛِﺎﻔَﻟا سٌﺑْدِِﻟ لَﺋِادَﺑَﻛَ ﺎﮭَ
ُﻟﺎﻣَﻌْﺗِﺳْاِنﻛِﻣْﻣُ ﻟا نﻣِ .

مدﱠﻟا ﻲﻓِ

رﻛﱠﺳﱡﻟا ﻊﻓْرَ ﻲﻓِ نﺎﺑَﺑﱠﺳَﺗَﯾَ
َ
ﻷِ نُ وﻣُ ﯾْﱠﻠﻟاوَ لﱡﺧَ
ِ ِ ِ ﻟا
ِ
( نَﺎﻣﱠرﱡﻟا سَﺑﱠدَ لٌﺛَﻣَ) ضَ ﻣِﺎﺣﻟَا









. نوﻣﯾﻟ
Lemon



م
َ
ُ وْﻧَوْأ ﻲﱞ ﻧﺎِﻣَﻋُمٌوْﻧَ) ةِرَﺻْﺑَﻟا مُ وْﻧَ
(فﻔﺟﻣﻟا نوﻣﯾﻠﻟا) ( فﻔﺟﻣ
Dried Lime
. حﺎﻔﱠﺗﱡﻟا رُﯾﺻِﻋَلﱢﺧَ
ِ
Apple Cider Vinegar
ٌََِتﺎﻓﺎﺿإ
Extras
ٌَُْ
َُﱢٍ
Vinegars and lemons will not raise blood sugars. They are good substitutes for sour fruit syrups.
78

79. . سودﻛﻣ ﻟا
Makdous
مدﱠﻟا ﻲﻓِ رُ ﻛﱠﺳﱡﻟا ﻊَﻓﱠرَﺗَ تُﻼَﱠﻠﺧَﻣُ ﻟا . تِاوَارَﺿْﺧَﻟا وِآ
ْ
ﺔِﮭَﻛِﺎﻔَﻟا نْﻣِ ﻊَﻧﱡﺻَﺗَ نﱠ
َ
أ نﻛِﻣْﻣُ ﻟا نﻣِ تُﻼَﱠﻠﺧَﻣُ ﻟا
ن ﻛﻣُْﻣ ُ لﱠﻠﺧَُﻣﻟا .

رﱠ
ِ
ﻛﺳﱡﻟا ﺔُﻓَﺎﺿَ ِإ وَْ
أ ،ﺔَﯾﱠوِﺷﻧّﻟا تُاوَرَﺿْﺧَﻟا وَْ
أ ،ﺔِﮭَﻛِﺎﻔَﻟا ﻰَﻠﻋَ ﺎﮭَﺋِاوَﺗِﺣْاِﺔَِ ﻟﺎﺣَ ﻲﻓِ ط
ْ
ﻘَﻓَ
. مﺎﻌطﻟا ﺢﻠﻣ ن ﻣ ة رﯾﺑﻛ ت ﺎﯾﻣﻛ ي

وﺗﺣﯾ ن أ






وا





(تﻼﻠﺧﻣﻟا) . ﻲﺷ ر ط ﻟا
Torshi
ﺔﯾﻗارﻋ تارﺎﮭﺑ) .ﺔﺑﻧﻌﻟا
Anba
ٌََِتﺎﻓﺎﺿإ
Extras
ﻲھ ﺔﺑﺳﺎﻧﻣﻟا ﺔﺣﯾﺣﺻﻟا ﺔﯾﻣﻛﻟا3 نوﺗﯾزﻟا نﻣ ةرﯾﺑﻛ تﺎﺑﺣ ﺔﺛﻼﺛ
5 نوﺗﯾزﻟا نﻣ ةرﯾﻐﺻ تﺎﺑﺣ ﺔﺳﻣﺧ
ِْ
ﱡ
T
he correct portion is 3 big olives or 5 small olives
ِ
ِْ
َْﱠ ََْْ
ََِ
ﱢﱠٌَ
ًَِِِْ
ِ
َ
ِ
Pickles can be made from fruits or vegetables. Pickles only raise blood sugar if they contain fruit,
starchy vegetables, or added sugar. Pickles may be high in salt.
79

80. ﻲﻓِ ﺢﻠْﻣِﻟا نْﻣِ لُ ﯾِﻠﻘْﺗﱠﻟا وَْ
أ ذُُ

ﺧآ . مدﱠﻟا طَﻐْﺿَ ﻊَﻓَ
ِ
رْﯾَ نَْ
أ نُ ﻛِﻣْﯾُ ﺢَﻠْﻣِﻟا نﱠﻛِﻟَوَ

مدﱠ
ِ
ﻟا ﻲﻓِ رُ ﻛﱠﺳﱡﻟا ﻊُ ﻓَرْﯾَ
َ
ﻷِ ﺢُ ﻠْﻣِﻟا
ِ
مُﺎﻌَطﱠﻟا لَﻣِﻋَ لﺟَ
َ

ﻷِ موْﺛﱠﻟا لُ ﺛَﻣَ ،ﺔِﮭَﻛﱠﻧَﻣُ ﻟا دﱢاوَﻣَﻟاوَ ل

ﺑاوَﺗﱠﻟا لﺎُ ﻣَﻌْﺗِﺳْاِ . ﻊﯾﻣِﺟﻠَِﻟ ادًﯾﱢﺟَنُ وﻛُﯾَ مﺎﱠ

ﻌَطﻟا
نَﺳَﺣَْ
أ ﺔٍ ﮭَﻛْﻧ ﱠ ْ َ

َﺑ نوُ ﻛُﯾَمﺎﻌَطﻟاوَ ﺢﻠﻣﻟِا نْﻣِلﱠﻗََ
ِِ
أ ﺔﯾﱠﻣﱢ ﻛَي وِﺣْﯾ
ِ
َ






.

.
Garlic
مُوْ ﺛﻟﱠاﺢ ُﻠْﻣﻟِا
Salt
ٌََِتﺎﻓﺎﺿإ
Extras
.
Black Pepper
ﻟاﻔِﻠْﻔِلُ اﻷﺳ
َ ْوَ دُ
ٍِِِِِ
Salt does not raise blood sugar. However, salt can raise blood pressure. Eating less salt is good for
everyone. Use spices and flavorings, like garlic, to make less salty foods taste more flavorful.
80

81. ( ﻲﻣودﻧﻻا) ﺔُﻌَﯾرﺳﱠﻟا ُ
ِ
ﺔﯾﱠر
ِ
ﻌْﺷﱢﻟا ﺔُﺑَرْوﺷُوَ ،ﻲﺟِ ﺎﻣَ لِﺑِاوَﺗَوَ ﺔِﺑَرْوﺷﱡﻠِﻟ جﺎﺟَدﱠﻟاوَ م
ٍ
ﺣَْﻠِﻟ ﻲﺟِ ﺎﻣَ تٌﺎﺑَﻌ
ِ
ﱠﻛَﻣُ
ﻰَ ﻠﻋَﺎﮭَﺋاِوَﺗِﺣْ ﺎِﺑِﺔُﯾَِﻟﺎﻌﻟَا ﺔُﯾَذِﻏَْ
ﻷا هِذِھَ بَﻧﱠﺟَﺗَلَوَﺎﺣَ . ْ

ﺢﻠﻣﻟِا نْﻣِةٍ رَﯾﺑﻛَ
ِﺔٍ ﯾﱠﻣﱢ ﻛَﻰَ ﻠﻋَيوﺗَ
ِﺣْﺗَﺔُﺑ
ِ
َﱠﻠﻌَﻣﻟُ ا ﺎﯾَِﻟوﺻُ ﺎﻔَﻟاوَ
ﺎﯾَِﻟوﺻُ ﺎﻔَﻟا تِﺎﺑَﱠﻠﻌَﻣُ ﻲﻓِ دِوﺟُ وْﻣَﻟا ءِﺎﻣَﻟا غَارَﻓْإ ﻊُ ﯾطِﺗَﺳْﺗَ كَِﻟذَﻛَ . ﺎﮭَﻧْﻣِلُ ﯾِﻠﻘْﺗﻟﱠا لَوَﺎﺣَ لﱢ ﻗََ
ﻷا ﻰﻠَﻋ

َ وَْ
أ ﺢﻠْﻣﻟِا
.ﺎﮭﯾَﻓِﺢﻠْﻣﻟِا ﺔَﺑَﺳْﻧِ لَﯾﻘِﺗُِﻟ ىرَﺎﺟَ ءٍﺎﻣَﺑ ﺎﮭََ
ِﻠﺳْﻏَو
ِ
َ







.




ﺔُﻌَﯾ

ر
ِ
ﺳﱠ ﻟا ﺔِﯾﱠ ر
ِ
ﻌِﺷﱠﻟا ﺔُﺑَرْوﺷُ
.( ﻲﻣودﻧﻻا)
Instant Noodles


. ﺔُﺑَﱠﻠﻌَﻣُﻟا ﺎﯾَِﻟوﺻُﺎﻔَﻟا
Canned Beans


.مﺣﻠﻟاوا جﺎﺟَدﻠﱠِ ﻟ ﻲﺟ ﺎﻣَ تٌﺎﺑَﻌﱠ ﻛَﻣُ

Bouillon Cubes
ﻲﺟِ ﺎﻣَل ُﺑاِوَ ﺗَ
Maggie Seasoning
ٌََِتﺎﻓﺎﺿإ
Extras
ِِ
ِِ
Bouillon cubes, Maggi seasoning, instant noodles, and canned beans are also high in salt. Try to avoid these
high salt items when possible or use less of them. You can also drain and rinse canned beans with water to
reduce their saltiness.
81

82. َﱠَََ
ِِﱠََُِْ
ُِﱠﱡ
ِ
ﱠ

ﻊﻓرﺗﻷﻲﺗﻟاﺔﯾذﻏﻷا
مد
Food
ﻟا
s Th
ﻲ
at Do Not
ﻓ
R

a
ر
ise Bl
ﻛ
ood
ﺳﻟا
Sugar

83. ،فِورُ ﺧَﻟا مﱢﺣَِﻟ لﺛُﻣُ ﺔُ
ِﻠَﺛِﻣَْ
أ .

م
ِ
دﱠﻟا ﻲﻓِ رُ ﻛﱠﺳﱡﻟا

ﻊَﻓﱠرَﺗََ
ﻷِ ﺔٌﯾﱠوِﺷﻧ رُ ﯾْﻐَﻟا تُاوَارَﺿْﺧَﻟاوَ نْوھُ دُِﻟاوَ نُ ﯾﺗِورُ ﺑُﻟا
. ﺎﯾﻣﺎﺑﻟاو ُﻻوﯾﻧﺎﻛﻟا تﯾزو نُ وﺗُﯾْزﱠﻟاو










. نُ
ْ
ﺄﺿﱠ ﻟا فِورُﺧَﻟا مﱢﺣَِﻟ
Lamb
ُِﱠﱡَﱠَََ
ِِﱠََُِْ
ِ
ﱠﻲﻓرﻛﺳﻟاﻊﻓرﺗﻷﻲﺗﻟاﺔﯾذﻏﻷا مدﻟا
Foods That Do Not Raise Blood Sugar
.

ﻟازﱠﯾْﺗُونُ وَ ﻟازﱠﯾْﺗُونُ ﻟاﻣُﻌَﻠبﱠ ُ
اﺑﻟﯾﻣﺎﺎ
Okra
Olive and Canola Oil
Proteins, fats, and non- starchy vegetables will not raise blood sugar. Examples include lamb, olive and
canola oil, and okra.
83

84. َُُُِ تﺎﻧﯾ
Pro
ﺗو
t

eins
رﺑﻟا

85. . ء ِﺎﻔَﺷﱢﻟا ﻰﻠَﻋَمَﺳْﺟ َُ
ِﻟا دُﻋﺎِﺳَﺗ كَِﻟذﻛَوَ تِﻼَﺿَﻌﻟَا ءِﺎﻧَﺑ ﻰ َﻠﻋَدُﻋﺎِﺳَﺗُﻲﺗِﱠﻟا ﺔٌﯾَذِﻏَْ
أ ﻲَھِ تُﺎﻧَﯾﺗوِرُ ﺑﻟُ ا
كَﺗﺎِﺑَﺟْوَ ﻊَﻣَنﯾَﺗوِرُ ﺑﻟُ ا لُ ﻛآُ . تﺎﻧﯾﺗورﺑﻟا ﻰﻠﻋ يو ﺣْﯾَ مُﺎﻌَطﻟﱠا اذَھَوَ،مﺎﻌَطَﺔُﺑَﺟْوَلُ ﻛُْ
ﺄﺗَ ﺎﻣَدَﻧْﻋِ
ﻲﻓِرُ ﻛﱠﺳﱡﻟا ﻊَﻓﱠرَﺗََ
ﻷِنﯾَﺗوِرُ ﺑﻟُ ا يوﺣْﺗَﻲﺗِﱠﻟا ﺔُﻣَﻌِط
َْ
ﻷا . ﺔ ٍَﻠﯾوطَ ةٍ دﱠﻣُِﻟ ﻊﺑَﺷﱠﻟﺎﺑ روﻌُ ﺷﱡﻟا ﻰﻠَﻋَ كَدُﻋِﺎﺳَﺗُﺳ

َ
.م

دﻟﱠا







َُُِ ُتﺎﻧﯾﺗورﺑﻟا
Proteins
ِ
َََُُِِ
ٍِ
ِِِِِ
ِ
Proteins are foods that build muscle and help the body heal. When you eat a meal, include foods
with protein. Eating protein with your meal can help you feel full longer. Plain protein foods do not
raise blood sugar.
85

86. . فورﺧﻟا مﺣﻟ
Lamb
.رﻘﺑﻟا م ﺣﻟ
Beef
.( يرﺑﻣﺟﻟا) نﺎﯾﺑورﻟا
Shrimp
.جﺎﺟدﻟا
Chicken

طﺑﻟا
Duck
. بﻠﻌﻣﻟا كﻣﺳﻟا
Canned Fish
. ضﯾﺑﻟا
Eggs
. كﻣﺳﻟا
Fish
َُُِ ُ
َُ ﱠ ُ ْ َ َُ ﱡﱡَِ ْ َ
ُ َﱠ
ُﱠَ َُُ ﱠ
ﱡَ
تﺎﻧﯾﺗورﺑﻟا
Proteins
َُِﱢَِ َََُْ
ِ
. مدﱠﻟا ﻲﻓِ رُ ﻛﱠﺳﱡﻟا ﻊَﻓﱠرَﺗََ
ﻷِ ﻲﱢ ﻌِﯾﺑطﱠﻟا نﯾﺗِورُ ﺑُﻟا ﻰَﻠﻋَ ىوَﺣْﺗُ ﻲﺗِﱠﻟا ﺔُﯾَذِﻏَْ
ﻷا هِذِھَ


ِِِ
These plain protein foods do not raise blood sugar.
86

87. ُ ُﱡ


نو
F
ھ
ats
دﻟا

88. نْ ﻛَِﻟوَ ،مدﻟﱠا ﻲﻓ ر ﻛﱠ
ِ ِ
ﺳﱡﻟا ﺔُﺑَﺳْﻧِ ﻊُ ﻗﱢرَﺗَُ
ﻷِ نُ وھُ دﱡﻟا ،ُةدَﺑْزﱡﻟا ،ﺔُﯾﱠﻧِاوَﯾْﺣَﻟا مُوﺣُ ﺷﱡﻟا ،نِوھُ دﱡﻟا ﻰَ ﻠﻋَ يوﺗَﺣْﺗَ
ِ مُوﺣُ ﺷﱡﻟا
ةِدَﺎﯾَزَُ ْ ًَُ َ َ
ِ
ﻰﻟِإ يدِوْﺗ نِوھُ دﱡﻟا ضُ ﻌْﺑَ . نِزوَﻟا ةِدَﺎﯾَز
ِ
ﻰﻟِإ يدِوْﺗوَ ﺔﯾﱠﺣﱢ ﺻِ رَﯾﱠﻏَ رُ ﺑِﺗﻌْﺗ نِوھُ دﱡﻟا نْﻣِ رَﯾﺛِﻛَﻟا لُ ﻛُآ
ءُ زْﺟُ ﻟا ىرَﺗَﺷْاِﺔُﻛَِﻠﮭْﺗَﺳْﻣُ ﻟا نْوھُ دﱡَ ﻟ
َ
أ ﺔًﯾﱠﻣﱢ ﻛَ لِْﻠﻘْﺗُوَ دْدُﺣْﺗَ ﻲْﻛَِﻟ . بِﻠْﻘَﻟا ضُ ارَﻣَْ
أ بُ ﺑﱢﺳَﺗُ نُ وھُ دﱡﻟا ضﻌﺑ. ن زْوﻟَ ا
ﻰَ ﻠﻋَ ةِرَوﺻﱡﻟا ﻲﻓِ يذِﱠﻟا لَﺛ
ْ
ﻣِ مُﺳَدﱠﻟا

مﺣْﱠ
ِ
ﻠﻟﺎﺑِ ﻊَﺗَﻣْﺗَﺳْاِ . نﯾﻣِﯾَﻟا ﻰَ
ِ ﻠﻋَ ةِرَوﺻﱡﻟا لَﺛُﻣُ ﱠ

م
ِ
ﺣْﻠﻟا نْﻣِ يﱠ

رﱠ
ِ
طﻟاوَ رُ ﻣَﺣْ
َ
ﻷا
. ادًّﺟِ ةًرَﯾﻐِﺻَ تٍ ﺎﯾﱠﻣﱢ ﻛَ لﱢ ﻛُوَ ﺔِﺻﱠﺎﺧَﻟا تِﺎﺑَﺳَﺎﻧَﻣُ ﻟا لَﻼَﺧِ ،ر
ِ
ﺎﺳَﯾَﻟا












. يﱡ رطﱠﻟارﻣﺣﻻا رﻘَﺑَﻟا مﺣَْﻟ

ُ
Lean Beef


. دِﻠْﺟﻟا عُوزُﻧْﻣﻟا جﺎﺟدﻟاﱠ مﺣَْﻟ

َ َُ
Skinless Chicken


. طﱡﺑﻟَا
Duck
.رﻘَﺑَﻟا م ﺣْﻟَ ﻲﻓِ موٌﺣُﺷُ

Fatty Beef
ُ ُﱡنوھدﻟا
Fats
ِِِِِِ
ِ
ِ
Fats include oils, animal fats, and butter. Fat does not raise blood sugar, but too much fat is unhealthy and
can lead to weight gain. Some fats cause heart disease. To limit fat, buy leaner cuts of meat like the ones on
the right. Enjoy higher fat meats, like the ones on the left, during special occasions, and eat them in small
amounts.
88

89. وا ،ﻻوﯾﻧﺎﻛﻟا تِﯾْ زَ لُ ﺛُﻣُ ﺔٌﻌَﺑﱠﺷَﻣُ رُ ﯾْﻐَﻟا نُ وھُ دﱡﻟا لﻣ ﻌْﺗَﺳْاِ،زﱡرﱡﻟا وَْ
ِ أ ﺔِﻗَرَﻣَﻟا لُ ﺛَﻣ
ُ
َ لُ ﻛُﻷا رُ ﺿﱡﺣَﺗَ ﺎﻣَدَﻧْﻋ



ﺦﺑْطﱠﻠِﻟ ﺔٌﯾَﻓﺎِﻛَ ﺔٌﯾﱠﻣﱢ ﻛَ رُ ﺑَﺗَﻌْﺗُ ( ةءو ﻠﻣﻣ ت

ﯾزﻟا ﺔ ﺑﻠﻋ ء ﺎطﻏ و أ) ٌةدَﺣاِو َ مﺎﻌَطَ
ٍ
ﺔُ ﻘَﻌﻠْﻣ . سﻣْﺷﱠﻟا دُﺎﺑﻋُ تَﯾﱢزُ
ِ
َِِ
ﱠ

. ﻲﱢ ﺣﱢ ﺻﱢ ﻟا دِﯾﱢﺟَﻟا
تﯾز نﻣ رﺛﻛا سﻣﺷﻟا دﺎﺑﻋ تﯾز وا ﻻوﯾﻧﺎﻛﻟا تﯾز لﺎﻣﻌﺗﺳا لﺿﻔﯾ تﯾزﻟا عوﻧ رﺎﺗﺧﺗ ﺎﻣدﻧﻋ
. بﻠﻘﻟا ﺔﺣﺻﻠﻟ رﺛﻛا نﯾﯾﺣﺻ ﺎﻣﮭﻧﻻ ةرذﻟا









ُر ا ﱠوَد) سِﻣْﺷﱠﻟا دﺎِﺑَﻋِ تُﯾْزَ
.( سﻣْﺷﻟﱠ
ِ ا
Sunflower Oil


. تِﯾْزﱠﻟا نْﻣِ َْ

مَ
ٍ
ﺎﻌَط ﺔِﻘﻌَﻠﻣِ۱
1 tablespoon of Oil
.ﻻوﯾﻧﺎﻛﻟا ت ُﯾْزَ
Canola Oil


.ةِرَذﻟاﱡ تُ ﯾْزَ
Corn Oil
ُﱡنوھدﻟا
Fats
ِ
ٌََِْ
ُْ
َ
ُﱠَُِْْ
ٌَ
When preparing foods like stews or pilafs, use lower saturated fats like canola oil or sunflower oil.
One tablespoon (or 1 lid/cap full) is a good amount for healthy cooking. W hen choosing oils, go with
canola or sunflower more often than corn oil for more heart health benefits.
89

90. ةزﻣَﻟا قٍ ﺎﺑ ط ﻷِ وِآ ﺔِطﻼﺳﱠﻠِﻟ دِﻧﮭِﻟا ز
ِ
وْﺟَ تﯾْز وْأ نِوﺗﯾْزﻟا تِﯾْز لُ ﺛﻣُ ةدَﯾﱢﺟَﻟا توﯾُزﻟا لُ ﻣِﻌْﺗﺳْﺗ ﺎﻣَدَ ﻧﻋِ
. قِﺎﺑَط
َْ
ﻷا هِذِھَ ﻲﻓِ ﺔَُﻠﻣَﻌْﺗَﺳْﻣُ ﻟا ﺔُﯾﱠﻣﱢ ﻛَﻟا لَ
ﱢﻠﻘَﺗُ نَْ
أ مﱢﮭِﻣُ ﻟا نْﻣِ
. دِﯾﱢﺟَﻟا ﻲﱢ ﺣﱢ ﺻﱢ ﻟا ﺦﺑْطﱠﻠِﻟ تِﯾْزﱠﻟا نْﻣِ ةًدَﺣِاوَ ﺔًﻘَﻌَﻠْﻣُِلﻣِﻌْﺗَﺳَْ
أ


ﺔٍ ﺣﱠﺻِ ِﻟ ﺔًﯾﱠﺣﱢ ﺻِ رﯾﻏ تٌﺎﻓَﺎﺿَ ِإ وَْ
أ تٍ ﻼَﻛَِآ ﻲ ِﻟا زﯾﻧِوﯾُﺎﻣَﻟاوَ ( ﻲﻧاوﯾﺣﻟا نﻣﺳﻟا)(رﺣﻟا نھدﻟا) ةدﺑزﻟا
.

ط
ْ
ﻘَﻓَ ﺔٌﺻﱠﺎﺧَ تٌﺎﺑَﺳﺎَﻧَﻣُ ﻲﻓ ادﺟ ﺔﻠﯾﻠﻗ تﺎﯾﻣﻛ لﻛ . ك ﺑ ﻠﻗ










. نوﺗﯾزﻟا تﯾز
Olive Oil



. زﯾِﻧوﯾﺎﻣ
Mayonnaise
ِدﻧﮭﻟا زوﺟ تﯾز
Coconut Oil
( ﻲﻧاوﯾﺣﻟا نﻣﺳﻟا) رﺣﻟا نھدﻟا
( ةدﺑزﻟا)
Ghee/Clarified Butter
ُﱡ
ِ
ُْﱠَُْ
ﱡ َُ ْ ﱡ
ُ َ
ِْ ََُْ
نوھدﻟا
Fats
َْ ََْْ ََُُﱠَُُ ُ ﱡَ ََُْﱠ
ْ
ِ
ِ
َﱠَُِﱡَﱢﱠٍٍََِِ
ًّ
When using healthy oils like olive oil and coconut oil for salads or mezze dishes, it’s still important to
limit the amount used. Use 1 tablespoon for healthy cooking.
Ghee/clarified butter and mayonnaise are not healthy for your heart. Eat very small amounts on
special occasions only.


90

91. ﻲﻓِ

ر
ِ
ﻛﱠﺳﻟﱡا ﺔُﺑَﺳْﻧِ ﻊْﻓﱠرَﺗََ
ﻷِوَ . نِوھُ دﻠﱡِﻟ ﺎﯾﺣﱠﺻَ ارُ دَﺻْﻣَ ب ُ وﺑُﺣُ ﻟاو َ ( تارﺳﻛﻣﻟا) (تازرﻛﻟا) تازرﺟﻟا رُ ﺑﺗَ
ِ ﻌْﺗَ
ل ﻛ . م
ِ
دﱠﻟا ﻲﻓِ رُ ﻛﱠﺳﱡﻟا ﺔﺑﺳﻧ ﻊَﻓَرْﺗَ دْﻗ ﻲﺗِﱠﻟا ةَدَﯾﺣِوَﻟا تازرﺟﻟا وﺷﺎﻛﻟا رُ ﺑَﺗَﻌْﯾ . وﺷﺎﻛﻟا تازرﺟ ادَﻋَ ﺎﻣَ مﱠ
ِ
دﻟا
. ﺎﮭَﻧْﻣِ ﺔُﯾﱠﺣﱢ ﺻﱢ ﻟا ﺔُﺣَﯾﺣِﺻﱠﻟا ﺔُﯾﱠﻣﱢ ﻛَﻟا ﻲَھِ هِذِھَ . لادﺗﻋﺎﺑ ل

ﻛوﺗ ن أ ب

ﺟﯾ ( تارﺳﻛﻣﻟا) تازرﺟﻟاو بِوﺑُﺣُ ﻟا









. زوﺟﻟا
Walnuts
ﻲﻧﯾِﺣطﻟانِْﻣ مﺎﻌط نﯾﺗﻘﻌَ ﻠ ِﻣ ۲
2 tablespoons Tahini
. قﺗﺳﻔﻟا
Pistachios
ُﱡ
ቀይ ምስር

Red Lentils


. زوﻠﻟا
Almonds
ቦሎቄዎች

Pinto Beans

. وﺷﺎﻛﻟا
Cashews
ُْﱠ ﱡ ٍَُْﱡ ُ ُُُْ
ُْ َ ﱡِﱠ
.( سﻣﺷ بﺣ) سﻣْﱠﺷﻟا ِد ﺎﱠﺑ ُﻋ بﺣ
Sunflower Seeds
ادﻟھنو
Fats
ِ
َْ
ُﱡ
َِ
ُ
ََُْﱢٍََِِِْ
Nuts and seeds are a healthy source of fat. They do not raise your blood sugar, with the exception of
cashew nuts. Cashews are the only nut that can raise your blood sugar. All nuts and seeds should be eaten
in moderation. These are portion sizes that are healthy.
91

92. ََََُُِْ
ٌﱠِ




-رﯾﻐﻟاتاوارﺿﺧﻟا
Non
ﺔ
-Sta
ﯾ
rc
وﺷ
hy Vegeta
ﻧ
bles

93. َُْ

. رزﺟﻟا
Carrots
ُ َْ . عرﻘﻟا
Zucchini
ﱡِْﱠ ُْﱠُ َُُْ ﻲﻛوﺷ ﻟاﻲﺿرﻻ ا).( ﻲﻛوﺷﻟا قﯾﻠﻌ ﻟا) فوﺷرﺧﻟا
Artichokes

. لﺻﺑ ﻟا
Onions
. نﺎﺟﻧذﺎﺑﻟا
Eggplant
ََُُِ ٌََْﱠِ
ባቄላ
Fava Beans
( ةرھزﻟا) طﯾﺑﻧر ﻘﻟا
Cauliflower
ََُِْ
ُ
ِ
ََْ
َُ َ
رﯾﻐﻟاتاوارﺿﺧﻟا– ﺔﯾوﺷﻧ
Non-Starchy Vegetables
. مدﱠ
ِ
ﻟا ﻲﻓِ رُ ﻛﱠﺳﱡﻟا ﺔﺑﺳﻧ ﻊَﻓﱠرَﺗََ
ﻷِ
ﺔٌﯾﱠوِﺷﻧ رَﯾُﻐُﻟا تُاوَرَﺿْﺧَﻟا

Vegetables that are non-starchy do not raise blood sugar.
93

94. . رﺎﺣﻟا لﻔﻠِﻔﻟا
Hot Peppers
. رطﻔﻟا
Mushrooms

( بﻧرﻛﻟا) ﺔﻧﺎﮭﻠﻟا
Cabbage

( قﻠﺳﻟا)يرﺳﯾوﺳﻟا قﻠﺳﻟا
Swiss Chard
. سﻓرﻛﻟا
Celery
. خﺎﻧﯾﺑﺳﻟا
Spinach
ََُُِ ٌََْﱠِ
ُْ ُ
ﱡ َُِْ
ََُْ
ﺔ ﻟاﺧﺿراوتا ﻟاﻐﯾر – وﺷﻧﯾ
Non-Starchy Vegetables
. م ﱠ ٌ

دﱠﻟا ﻲِﻓ رُ ﻛﺳﱡﻟا ﺔﺑﺳﻧ نﻣ ﺔﯾﱠوﺷﻧﻟا رَﯾُﻏُ تُاوَارَﺿْﺧﻟَا هِذِھََ دﯾزﺗَﻻ

ِِ
These non-starchy vegetables do not raise blood sugar .
94

95. . ﺎﯾﻣﺎﺑﻟا
Okra

. ءارﺿﺧﻟا ﺎﯾﻟوﺻﺎﻔﻟا
Green Beans
. ودﺎﻛوﻓﻷ ا
Avocado
.( درﺎﺑﻟا)وﻠﺣﻟا لﻔﻠِﻔﻟا
Bell Peppers
. ةرﺑزﻛﻟ ا
Cilantro
.( رﺟﻧﺑﻟا) ردﻧوﺷ ﻟا
Beets
ََُُِ ٌََْﱠِ
ََُْﱠُ ََْ
ُ َ َََُِْ
َُُُُِِْْ
. م دﱠ
ِ
ﻟا ﻲِﻓ رُ ﻛﱠﺳﱡﻟا ﺔﺑﺳﻧ نﻣ ﺔٌﯾﱠوِﺷﻧﻟا رَﯾُﻏُ تُاوَارَﺿْﺧﻟَا هِذِھََ دﯾزﺗَﻻ

These non-starchy vegetables do not raise blood sugar .
رﯾﻐﻟاتاوارﺿﺧﻟا– ﺔﯾوﺷﻧ
Non-Starchy Vegetables
95
ََُُ
َُ َْ ُ

96. . رﺎﯾﺧﻟا
Cucumbers

. سﺧﻟا
Lettuce

. رﺿﺧﻷا لﺻﺑﻟا
Green Onions
َُْﱠ


. سوﻧدﻘﺑﻟا
Parsley
. عﺎﻧﻌﻧﻟا
Mint
. لﺟﻔﻟا
Radishes
( ةرودﻧﺑﻟا) ﺔطﺎﻣطﻟا
Tomatoes
ََُُِ ٌََْﱠِ
ُ َِ
ﱡَ
ُِْ
ُ ََْ
َُ َ
ﻟاﺧﺿراوتا ﻟاﻐﯾر – وﺷﻧﯾﺔ
Non-Starchy Vegetables
. م ﱠ ٌ

دﱠﻟا ﻲِﻓ رُ ﻛﺳﱡﻟا ﺔﺑﺳﻧ نﻣ ﺔﯾﱠوﺷﻧﻟا رَ ﯾُﻏُ تُاوَ ارَﺿْﺧﻟَا هِذِھََ دﯾزﺗَﻻ

ِِ
These non-starchy vegetables do not raise blood sugar .
96

97. ﺔِﻓَﺎﺿَإ ﺔَِﻟﺎﺣَ ﻲﻓِ مدﱠﻟا ﻲﻓِ رُ ﻛﱠﺳﱡﻟا ﻊُ ﻓَ َََُ
ِ ِ
رْﺗﺳَ ﺔطﻼﺳﱠﻟا . م دﱠﻟا ﻲﻓِ رُ ﻛﱠﺳﱡﻟا ىوﺗﺳﻣ نﻣ ﺔطﻼﺳﻟا هذھ دﯾزﺗ نﻟ
وَْ
أ لِﻏُ ر ﺑُﻟا وَْ
أ زﺑَﺧُﻟا ﺔُﻓَ
ِ
ﺎﺿَ ِإ وَْ
أ نَﺎﻣﱠرﱡﻟا سَﺑﱠدَ لٌﺛَﻣُ ﺎﮭَﻧِﯾوﻛْﺗَ
ِ ﻲﻓِ رُ ﻛﱠﺳﱡﻟاوَ ةﻼﺣﻣﻟا يوِﺣْﺗَ ﻲﺗِﱠﻟا ﺔِﺻَﻠْﺻﱠﻟا
ﻲﺗِﱠﻟا تُﺎﯾﱠﻣﱢ ﻛَﻟا لِْﻠﻘْﺗَ نَْ
أ بُ ﺟﯾَ ،تاردﯾھوﺑرﺎﻛﻟا ﻰﻠَﻋَ ﺔُطَﻼَﺳﱠﻟا تْوَﺗَﺣْاِاذَإ . ﺔِطَ
ِ
َََََْ ﱠ
ِﻼﺳﱠﻟﺎﺑِ تطﻠﺧ اذِإ نِﺑَﻠﻟا
ﺔِﻓﺎَﺿَ ﺈﺑ كَﺳِﻔْﻧَﺑَُ
ِ ِ ِ
تﺎﺻَﻠﺻﱠﻟا لَﻣَﻌْﺗَ نْ

َ
أ ﻊُ ﯾطِﺗَﺳْﺗَ .

رﻛْﺳﱡﻟا ﻰﻠَﻋَي وﺗَﺣْﺗَتُﺎﺻَﻠَﺻﱠﻟا ﻲﻧﺎِﻧََ
ِ ِ ﻗ رﺛﻛأ . ﺎﮭ ﻠﻛ

ﺄﺗﺳ
. مدﱠﻟا ﻲﻓِ رﻛﱠﺳﱡﻟا ﻊﻓْرَ ﻲﻓِ بُ ﺑﱠﺳَﺗَﯾَ
َ
ﻷِ ﺔِﻠ َﺻَﻠْﺻﱠﻟا نْﻣِ عُ وْﻧﱠﻟا اذَھَ . تِﯾْزﱠﻟا وَ لﱢ ﺧَﻟا وَ نوﻣُ ﯾْﱠﻠﻟا








ََُُِ ٌََْﱠِرﯾﻐﻟاتاوارﺿﺧﻟا– ﺔﯾوﺷﻧ
Non-Starchy Vegetables
ِ
ْ
ََُُْ
َ
ِِِِ
This salad will not raise blood sugar. The salad will only raise your blood sugar if the dressing contains a
sweetener, like pomegranate syrup, or if bread or burghul or yogurt is mixed into the salad. If your salad
contains carbohydrates, you must reduce the amount you eat. Most bottled salad dressings contain sugar.
You can make your own dressing with lemon, vinegar, and oil. This will not raise your blood sugar.
97

98. رُ ﻛﱠﺳﱡﻟا ﻊُ ﻓَرْﺗَﺳَ نِﯾﻣِﯾَﻟا ﺔِﮭَﺟِ ﻲﻓِ ﻲﺗِﱠﻟا ﺔُﯾﱠوُّ َ
ِﺷﻧﻟا تاوَارَﺿْﺧﻟا . ﺔٌﯾﱠوﺷِﻧ تُاواَرَﺿْﺧَﻟا ضُ ﻌْﺑَ ﮫُ ﻧﱠَ
أ رُ ﻛﱢذَﺗُ
هذھ . ﺔ ًﯾﱠ وِﺷﻧ رَﯾﱠﻏَ رُ ﺑَ
ِﺗﻌْﺗَ ىرَﺳْﯾُﻟا ﺔِﮭَﺟِﻟا ﻲﻓِ تُاوَارَﺿْﺧَﻟا . ﺎﮭَﻧْﻣِ ةٍ رَﯾﻐِﺻَ ت ٍ ﺎﯾﱠﻣﱢ ﻛَ لُ وﺎُ ﻧَﺗَ . م

دﻟﱠا ﻲﻓِ
.م دﱠﻟا ﻲﻓِ رُ ﻛﱠﺳﱡﻟا ﻊَﻓﱠرَﺗََ
ﻷ ِ









ﺔٌ ﱠﯾوِﺷﻧﻟار َﯾُﻏُتا ِو َارَﺿْﺧَﻟا
Non-Starchy Vegetables


ﺔُﱠﯾوِﺷّﻧﻟاتاُ و َارَﺿْﺧَﻟا
Starchy Vegetables
ََُُِ ٌََْﱠِرﯾﻐﻟاتاوارﺿﺧﻟا– ﺔﯾوﺷﻧ
Non-Starchy Vegetables
َِِ
ِ
ِ

Remember that some vegetables are starchy. The starchy vegetables on the right will raise blood
sugar. Eat smaller amounts of them. The vegetables on the left are non-starchy. They will not raise
blood sugar.
98

99. ََُْ

تﺎﺑﺟ
Meals
وﻟا

100. ﻲﻓ . يﱢ رﻛﱠ
ِ
ﺳﱡﻟا ﻰﺿَرْﻣَِﻟ ادًّﺟٍِﺔﻣﱠﮭِﻣُ

م
ِ
ﺎﻌَطﱠﻟا ﺔِﯾﱠﻣﱢ ﻛَ ﻲﻓِ مُﻛﱡﺣَﺗﱠﻟا . ك ﺗﺣﱠﺻﻟ ادًّﺟ ﺔٌﻣﱠﮭﻣُ لُ ﻛُُ
َِ ِ ِِِﻷا ﺔِﯾﱠﻣﱢ ﻛَﻲﻓِمُﻛﱡﺣَﺗﻟﱠا
كدﯾ ﺔ ﺿﺑﻗ ل

ﻣﻌﺗﺳا و أ ب وﻛ ل

ﻣﻌﺗﺳا . مﺎﻌَطﱠﻟا ﺔِﯾﱠﻣﱢ ﻛَسُ ﺎﯾَﻗِوَ رٌﯾدِﻘْﺗَبِﻌْﺻﱠﻟا نْﻣِنوُ ﻛُﯾَ نﺎﯾَﺣْ
َ
ﻷا ض ٍﻌْﺑَ



م
ِ
ﺎﻌَطﱠﻟا ﺔِﯾﱠﻣﱢ ﻛَوَ ءَازَﺟَْ
أ ﺔِﻓَ

ر
ِ
ﻌْﻣَِﻟ دُﻋِﺎﺳَﯾُﺳَ اذَھَ . م ﺎَطﱠ
ِ
ﻌ ﻟا نِﺣْﺻَ ﻲﻓِ م
ِ
ﺎﻌَطﱠﻟا نْﻣِ كَﺗِﺑَﺟْوَ ءِازَﺟَْ
أ

م
ِ
ﯾظِﻧْﺗَِﻟ
. ﱠ ُْ

مدﱠﻟا ﻲﻓِ رﻛﺳﱡﻟا ةِرَاد َإوَ مﯾظِﻧﺗَ
ِ ِ ٍِ
ِﻟ ﺔﺣَﯾﺣِﺻﱠﻟا







ََُْتﺎﺑﺟوﻟا
Meals
ِ
ٌَََََََََُِِْْْْْْ
ً
َُﱡ ِِ
Portion control is important for good health. Portion control is especially important for people with diabetes.
Sometimes it can be difficult to estimate portions. Use a cup or your fist to organize your food on the plate.
This will help with correct portioning and help manage blood sugar.
100

101. ذﺧ ﺄﺗ ن أ لوﺎﺣ لﻛ

ﺄﺗ ن أ ل

ﺑﻗ . ﺎﺑﻌﺻ ن وﻛﯾ اذھ . ﺔٍ ﺑَﺟْوَلﱢ ﻛُ ﻲﻓِ مﺎﻌَطﻟﱠ

ا ن ْﻣِ دٍ ﺣِاوَقَُ
ٍﺑَط لﱡﻛ لُ وﺎُ ﻧَﺗَ
. كَﻘِﺑَطَ ﻲﻓِلُ ﻛُﻷا مﻌْطَوَ ﺔٍ ﺣَﺋاِرَ ﻰﻠَﻋَزَﻛﱠرَ . قﯾ ٌﻣِﻋَ سٌ ﻔَﻧَ


ٌةرَﯾﺻِﻗَ ﺔًﺣَارَﺗِﺳْاِذ
ْ
ﺧُوَ ر
ِ
ﺧَﻵاوَ نِﯾﺣِﻟا نَﯾْﺑَﺎﺑًﻧِﺎﺟَ ﺔَﻘَﻌَﻠْﻣِﻟاوَ ﺔَﻛَوْﺷﱠﻟا ﻊْﺿَ . ادﯾﺟو ء طﺑﺑ ك ﻣﺎﻌط ﻎ ﺿﻣا
. ةٍ دَﯾﱢﺟٍَةرَوﺻُ ﺑِ م
ِ
دﱠﻟا ﻲﻓِ ر
ِ
ﻛﱠﺳﱡﻟا ﻰَﻠﻋَ ةِرَطَﯾْﺳﱠﻟا ﻰﻠَﻋَ كَﻣَﺳْﺟِ دُﻋِﺎﺳَﯾُ ةًرَﯾﻐِﺻَ ءَازَﺟَْ
ألُوﺎﻧﺗ . لﻛﻷا ن ﯾﺑ
. ءَﺎﻣﻟَا بُ رَﺷْﺗَوَْ
أ ﺔٌﯾﱠوﺷﻧ رَﯾُﻐﻟُا تِاوَارَﺿْﺧَﻟا لَﻛُْ
ﺄﺗَنَْ
أ ﻊُ ﯾطِﺗَﺳْﺗَ عوﺟُ ﻟﺎﺑ رُ ﻌُ ﺷْﺗَتْﱠﻟزَ ﺎﻣَتُﻧْﻛُاذ
ً
إ











ََِْ
ُ
َِْ
ِ
َ
ﱠتﺎﺑﺟوطﯾطﺧﺗمﺎﻌطﻟا
Planning Meals
َََََََُُُْ
ََََََُْْ
َََُْْ
ِ
ُ
ِ
َََََُِْْ
ْ
ٍََﱢً
ََْ
ََُُُ
ُ
ِ
ِِِِ
Eat only one plate of food per meal. This may feel difficult. Before you eat, try taking some deep
breaths. Focus on the smells and flavors in your food.
Chew your food slowly and well. Put your spoon or fork down every now and then and take short
breaks from eating. Eating smaller portions allows your body to control your blood sugar better. If you
are still feeling hungry you can have more non- starchy vegetables or water.
101

102. -







. نﯾﺗورﺑﻟا
Protein
رﯾﻐﻟا تاوارﺿﺧ ﻟا
. ﺔﯾوﺷﻧ
،بوﺑﺣﻟا ،زﺑﺧﻟا
Non starchy
ﺎﯾﻟوﺻﺎﻔﻟاو ،سدﻌﻟاو vegetables
تاوارﺿﺧﻟا وأ
. ﺔﯾوﺷﻧﻟا
Bread, grains, lentils,
beans or starchy
vegetables
نﻣ فﺻﻧ ( ½) ﺊﻠﻣ

أ . م ﺎﻌَطﱠﻟا نْﻣِعوْﻧَلﱢ ﻛُنﱡﻣَﺔَﯾﱠﺣﱢ ﺻﱢ ﻟا تُﺎﯾﱠﻣﱢ ﻛﻟَاوَ ءُ ازَﺟْ
َ
ﻷا ﺎﻧﯾَرﯾَقُﺑَطﱠﻟا اذَھَ
وَْ
أ ﺎﯾَِﻟوﺻُ ﺎﻔَﻟا وَْ
أ بِوﺑُﺣُ ﻟا وَْ
أ ز
ِ
ﺑْﺧَﻟﺎﺑِ ( ¼) َ كِﻘَﺑَط ﻊ َْﺑُر ُﺊ ِﻠْﻣ
ُ
أ . ﺔ ٌﯾﱠوﺷِﻧ ر ُ ﯾْﻐَﻟا تِ اوا َر َﺿﺧﻟﺎﺑ ك ﻘﺑط
. نﯾ ِﺗوِرُ ﺑﻟُ ﺎﺑِ ( ¼) قِﺑَطﱠﻟا نْﻣِ ﻲَﻘﱢﺑَﺗَﻣُ ﻟا ﻊَﺑْرﱡﻟا ﺊُِﻠﻣ

ْ
ُ
أ . ﺔَﯾﱠوﺷِﻧّﻟا ت ِاواَرَ ﺿْﺧَﻟا







ِ
َ
ﱠ
ََِْ
ُ
َِْ
ُُِ ُ
ُ ُ َُُْ
ََََُُِ
َُ َ َْْ
َ
َ
ﱠِ
ّ
َ َُُِ َ َْ
ٌ
ﱠِ
مﺎﻌطﻟاتﺎﺑﺟوطﯾطﺧﺗ
Planning Meals
ُ
َِِْْ
َََِِ
َْ
ٍِِ
This plate shows healthy portions of different types of foods. Fill half (½) of your plate with non-
starchy vegetables. Fill one quarter (¼) of your plate with bread, grains, beans, or starchy vegetables.
Fill the other quarter (¼) of your plate with protein.
102

103. وَْ
أ ،سُ دَﻌَﻟا و
َْ
أ ،ﺎﯾَِﻟوﺻُ ﺎ ﻔَﻟا وَْ
أ ،لُ ﻏُرْﺑُﻟا وَْ
أ ،زﱢرﱡﻟا ﻊَﻣَ زَﺑْﺧَﻟا جَزَﻣَ نَْ
أ نْﻛِﻣْﻣُ تِﺎ ﻗَوْ
َ
ﻷا ض ِﻌْﺑَ ﻲﻓِ
اذ إ . مدﱠﻟا ﻲﻓِ رُ ﻛﱠﺳﱡﻟا ﻊُ ﻓَرْﯾَﺳَ ﺔﻣﻌطﻟا نْﻣِ عاوَﻧَْ
ﻷا هِذِھَ نْﻣِ رﯾﺛِﻛَﻟا لُ وُﺎﻧَﺗَ . ﺔَﯾﱠوﺷِﻧّﻟا ت ُاواَرَ ﺿْﺧَﻟا

نْﻣِعوْﻧَلﱢ ﻛُِﻟ ءٌزْﺟُ لَوَﺎﻧَﺗَ،ﺔِﯾﱠوﺷﻧﻟّا ﺔِﻣَﻌِط
َْ
ﻷا

نْﻣِعوْﻧَنْﻣِرُ ﺛُﻛَْ
أ لَوَﺎﻧَﺗََ َ
ٍ ِ ٍ
ﺗ نْأ رﺎﺗﺧﺗ نَْ
أ تُدْرَ
َ
أ
سُ دَﻌَﻟاوَ ﺎﯾَِﻟوﺻُ ﺎﻔَﻟاوَ لُ ﻏُرْﺑُﻟاوَ زﱡرﱡﻟاوَ زُﺑْﺧَﻟا ﮫُ ﻧﱠَ
ﻷِ . ارًﯾﻐِﺻَ

نوَﻛُﯾَ نَْ
أ بُ ﺟ
َ
ِﯾَ ﺔِﯾﱠوّْ
ِﺷﻧﻟا ﺔِﯾَذِﻏﻷا
. مدﱠﻟا ﻲﻓِ رُ ﻛﱠﺳﱡﻟا ﻊَﻓﱠرَﺗَ ﺎﮭَﱡﻠﻛُ ﺔَﯾﱠوﺷﻧّﻟا تُاوَارَﺿْﺧَﻟاوَ









ِ
َ
ﱠ
ََِْ
ُ
َِْمﺎﻌطﻟاتﺎﺑﺟوطﯾطﺧﺗ
Planning Meals
ِ
ً
ِِِ
ِِ
Sometimes you may eat a combination of bread, rice, burghul, beans or lentils, or starchy vegetables.
Eating too many of these foods will raise blood sugar. If you choose to eat more than one starchy
food, the portion of each starchy item should be smaller. This is because bread, rice, burghul, beans,
lentils, and starchy vegetables all raise blood sugar.
103

104. نْﻣِ يﱠوّ
ِﺷﻧﻟا ءزﺟﻟا ﻰ ﻠَﻋَ ظَﻓﺎَ ﺣَ . ضﻌْﺑَ ﻊَﻣَ زَﺑْﺧَﻟاوَ زﱠرﱠﻟا لَوَﺎﻧَﺗَﺗَ نَْ
أ نْﻛِﻣْﻣُ لﺎِﺛَﻣِﻟا لﯾِﺑﺳَ ﻰَ
ِﻠﻋَ
ﺊَِﻠﻣْﯾُ نْ

َ
أ نٌﻛِﻣْﻣُ قﱠ
ِﺑَطﻟا نْﻣِ ( ¼)

رﺧَ
ِ
ﻵا

ﻊﺑْرﱡﻟا ﻲﻘﱢﺑَﺗَﻣُ ﻟا ءُ زْﺟُ ﻟا .( ¼) ﻊُ ﺑْرﱡﻟا دﱡﺣَ ﻰَﻟِإ قِﺑَطﱠﻟا
ِ
. ﻲﱟﺣﱢ ﺻِ قﺑطَ لﻣﻌِﻟ ﺔُﯾﱠوﺷﻧّﻟا رﯾْﻐَﻟا تِاوارﺿْﺧَﻟﺎﺑ قﺑطﱠﻟا نْﻣِ ( ½) رُ ﺧَﻵا فِﺻْﻧﻟﱢاو نﯾﺗوِرُ ﺑﻟُ ﺎﺑ







ِ
َ
ﱠ
ََِْ
ُ
َِْمﺎﻌطﻟاتﺎﺑﺟوطﯾطﺧﺗ
Planning Meals
ََِِِ ٍََََََِِِ
For example, you may want to eat rice and bread together. Keep the starch portion to ¼ of your plate.
The remaining area on the plate can be filled a quarter with protein and half with non-starchy
vegetables to make a healthy meal.
104

105. قﺑَطﱠ
ِﻟا نْﻣِ ﻲﻘﱢﺑَﺗَﻣُ ﻟا ءُ زْﺟُ ﻟا . قﱠ
ِﺑَطﻟا نْﻣِ ﻊﺑْرﱡﻟا ¼ ﻰَﻟّ
ِإ يﱢ وِﺷﻧﻟا ءِزْﺟُ ﻟا ﻰَ ﻠﻋَ ظَﻓَﺎﺣَ . رُ ﺧَآ لﺎٌﺛَﻣِ ﺎﻧَھُ
ِ
رَﯾْﻐَﻟا تِاوَارَﺿْﺧَﻟﺎﺑِ ﺊُِﻠﻣْﯾُ قِﺑَطﻟا نْﻣِ ½ ﻲﻘﱢﺑَﺗَﻣﻟُ ا فِﺻْﻧﻟﱢاوَ نﯾِﺗوِرُ ﺑﻟُ ﺎﺑِﻊَﺑْرﱡﻟا ¼ ﺊَِﻠﻣُْﯾ ن ْأ ن ٌﻛِﻣُْﻣ
. ﺔٍ ﺑَﺟِوَلﱟﻛُِﻟ ﻲﱟﺣﱢ ﺻِ قٍﺑَطَلِﻣَﻌَِﻟ ﺔٌﯾﱠوﺷِﻧ






ِ
َ
ﱠ
ََِْ
ُ
َِْمﺎﻌطﻟاتﺎﺑﺟوطﯾطﺧﺗ
Planning Meals
َﱠ
Here is another example. Keep the starch portion to ¼ of your plate. The remaining area on the plate
can be filled a quarter with protein and half with non- starchy vegetables to make a healthy meal.
105

106. ﻰَﻠﻋَ يوِﺣْﺗََ
ﻷِ ﻲﺗِﱠﻟا ﺔُﺑَرْوﺷﱡﻟا وَْ
أ ﺔِﻗَرَﻣَﻟا نْﻣِ نُ وﱠﻛَﺗَﯾَ قِﺑَطﱠﻟا نْﻣِ ﻲﺳﯾﺋرﻟا قُﺑَطﱠﻟا نَﺎﻛَ اذ
ً
ِإ
نْﻣِ عاٌ وَﻧْأ لُ وَﺎﻧَﺗُ . ﺎﮭَﻧْﻣِ رَﯾﺑﻛَ اءًزْﺟُ لَﻛُ ْ
ِ ﺄﺗَ نَْ
أ نْﻛِﻣْﻣُ ،ﺎﯾَِﻟوﺻُ ﺎﻔَﻟا وَْ
أ ﺔٌﯾﱠوِﺷﻧ رُ ﯾُﻐُﻟا تِاوَارَﺿْﺧَﻟا
ٍدِﺣاوَ ٍبوﻛ ۱ ﻼﺛﻣَ ،تﺎﯾﱠوﺷ
ﻧﻟا نْﻣِ د ﺣَأوَبوﻛ۱ نْﻣِ رَﺛ ﻛأ يوﺣْﺗ ﻷِ نﱠأ ﻰﻠﻋَ ﺔﺑَرْوﺷﻟا وْأ ﺔِﻗرَﻣَﻟا
تِاوَارَﺿْﺧَﻟا ﺔِطَﻠْﺳُ ﻛَﺔِطَﻠْﺳﱡﻟا نْﻣِقٌﺑَطَ ل
ْ
َﻛُﺄﺗَنَْ
أ نُ ﻛِﻣْﯾُ

عوﺟُ ﻟﺎﺑَْ َ ًَُْﱢ
ِِرُ ﻌُ ﺷﺗ لُ ازﺗ ﺎﻣَتِﻧﻛ اذ ِإ . زرﱡﻟا نْﻣِ
. ﺔٌﯾﱠوِﺷﻧ رَﯾُﻐﻟُا







ِ
َ
ﱠ
ََِْ
ُ
َِْمﺎﻌطﻟاتﺎﺑﺟوطﯾطﺧﺗ
Planning Meals
َ
ََﱡَََََََُْﱠًَُُّ
ِِ
If your main dish is a stew or soup that does not contain starchy vegetables or beans, you can eat a
larger portion of it. Eat this kind of stew or soup with no more than 1 cup of starch, like 1 cup of rice.
If you are still hungry, you can eat salad or another non- starchy vegetable dish.
106

107. ﻰﻠﻋ يوﺣْﯾَ
ﺔٌﺑَرْوﺷُ قﺑَطَ لﱠﻛُ
ِ ٍ نﱠ
َ
أ ظَﺣَﻻ َ . ﺔ ِﺑَرْوﺷﱡﻟا نْﻣِ ﻲﱟﺣﱢ ﺻِ قٍﺑَطَِﻟ رُ ﺧَآ لﺎٌﺛَﻣِ ﺎﻧَھُ
وا بوﺑﺣﻟا وا سدﻌﻟا نﻣ لﻗا ﺔﯾﻣﻛ ﻰﻠﻋ كﻟذﻛ يوِﺣْﯾوَ ،ﺔٌﯾﱠوِﺷﻧ رﯾُﻐﻟُ
ِ
ا تِاوَارَﺿْﺧَﻟارﺛﻛﻻا
..طﻘﻓ قﺑطﻟا ¼ وھ نﯾﺗورﺑﻟا مﺟﺣ نا اذﻛﺎﺗﻣ نﻛ نﯾﺗوِرُ ﺑﻟا تﻔﺿا اذا . ﺔﯾوﺷﻧﻟا تاوارﺿﺧﻟا








ِ
َ
ﱠ
ََِْ
ُ
َِْمﺎﻌطﻟاتﺎﺑﺟوطﯾطﺧﺗ
Planning Meals
ِ
Here are other examples of a healthy bowl of soup. Notice that each soup is mostly non-starchy
vegetables and has less lentils, grains, or starchy vegetables. If you add protein, make sure it is only ¼
of the bowl.
107

108. ﺔﱠﯾﱢﻣﻛَﻟا . تِﺎﯾﱠوﺷﻧﻟ ا نْﻣِ عا وَﻧأ ةِدﱠﻋُ ﻰﻠﻋَ يَوﺗَﺣْﯾَ نْأ نٌﻛِﻣْﻣُ ﻲﱡﺳِﯾﺋِرﱠﻟا ق ﺑَطﻟا نﺎﯾَﺣْﻷا ض ٍﻌْﺑَﻲﻓِ

. ةِرَوﺻﱡﻟا ﻲﻓِ ﻲﺗِﻵﺎﻛَ ﺔٌﻧَﯾﺑﻣُ مﺎﻌطﱠﻟا نْﻣِ ءٍزْﺟُ لﱢ ﻛُِﻟ ﺔُﺑﺳِﺎﻧَﻣُ ﻟا ﺔُﺣﯾﺣِﺻﱠﻟا

َ َ َ










(ﺔﺳورﮭﻣ) زرﻟا ﻊﻣ ﺎﯾﻟوﺻﺎﻓ
Fasolia Mea Roz



. صﻣﺣﻟا ﺔﺗﻓ
Fatta Hummous
ﺔﻗرﻣﻟا ﻊﻣ ﺔﺗﻓ) .ﺔﯾﻣﯾﻟد
Delemia
. ةردﺟﻣﻟا
Mejadra
ِ
َ
ﱠ
ََِْ
ُ
َِْ
ﱢﱡ َ َ ٌََُِ
َ ُ ْ َِﱡ ُ
ُﱠَ
مﺎﻌطﻟاتﺎﺑﺟوطﯾطﺧﺗ
Planning Meals
َﱠَََُُّْ
ٍِِِ
ِِ
Sometimes your main dish will combine different starches. The correct portion size for this kind of
dish is shown here.
108

109. .ٌة رﯾَﻐِﺻ ت ٍ ﺎﯾﱠﻣﱢ ﻛَوَ ءَازَﺟَْ
ﺄﺑِ ﺔِﻣَﻌِ

ط
َْ
ﻷا هِذِھَ لﱡ ﻛُ ،م
ِ
دﱠﻟا ﻲﻓِ رُ ﻛﱠﺳﱡﻟا ﻊُ ﻓَرْﺗَ ﻲ ﺗِﱠﻟا ﺔٌﻣَﻌِط
ْ َ
أ لُ ﻛُْ
ﺄﺗَ تُﻧْﻛُ اذ
ً
ِإ
ﻊﻓرﺗﻷ ﻲﺗﻟ ا تُﺎﺑَﺟْوَﻟا كَِﻟذَﻛَوَ رُ ﺛَﻛَْ
أ

مﱠ
ِ
دﻟا ﻲﻓِ رُ ﻛﱠﺳﱡﻟا ﻊُ ﻓَرْﺗَ ﻲﺗِﱠﻟا تِﺎﺑَﺟْوَﻠِﻟ ﺔًﻠَﺛِﻣَْ
أ كِﯾرﺗُ ﺔُﯾَِﻟﺎﺗﱠ
ِ
ﻟا رُ وَﺻﱡﻟا
. مدﱠﻟا ﻲﻓِ رُ ﻛﱠﺳﱡﻟا







َََََُُِْتﺎﺑﺟوﻟاﺔﻧرﺎﻘﻣ
Comparing Meals
َ
ﱠِِ
َََﱠَ
ِ

If you are eating foods that raise blood sugar, eat them in smaller amounts. The following
photographs show examples of meals that raise blood sugar more and meals that raise blood sugar
less.
109

110. َََََُُِْتﺎﺑﺟوﻟاﺔﻧرﺎﻘﻣ
Comparing Meals
ﻣَﺎھِﻲ ﻟاوَﺟْﺑَﺔُاﻷ
َ
ﻓْﺿَلُﻟِﻠﺷﱠﺧْصِ ﻟاﻣُﺻَﺎبِﺑﻣرض ﻟاﺳﱡﻛﱠريﱢ؟ ِِ
Which meal is better for someone with diabetes?
110

111. نَْ
أ بُ ﺟِﯾَ،تاردﯾھوﺑرﺎﻛﻟا ﻰَﻠﻋَيوﺗَﺣْﺗَنُ ﺑْﺟُ ﻟاوَ ﻰﺑﱠرَﻣﻟُ ا يوﺣْﺗَﱠََْ
ِ ِﺎﮭَﻧﻷِلُ ﺿَﻓأ نﯾِﻣِﯾﻟَا ﻰَ ﻠﻋَﺔُﺑَﺟْوَﻟا
نْﻣِلﱡﻗََ
أ ﺔُﯾﱠﻣﱢ ﻛَ،ضِﯾَﺑْ
َ
ﻷا نِﺑْﺟُ ﻟا نْﻣِلﱠﻗََ
أ ﺔَﯾﱠﻣﱢ ﻛَي وِﺣْﯾَ نﯾِﻣِﯾﻟَا ﺔِﮭَﺟِ ﻰَ ﻠﻋَقُﺑَطﱠﻟا . ز
ِ
ﺑَﺧُﻟا ﺔُﯾﱠﻣﱢ ﻛَ لِْﻠﻘْﻧَ
ﺔَﯾﱠﻣﱢ ﻛَدُﯾزﯾَ قُو ُﻠﺳْﻣﻟَا ضُ ﯾْﺑﻟَا . يﺎﺷﻠﱠِﻟ ( ادﻧﻠﺑﺳ) رﻛﱠﺳﱡﻟا لَﺋِادَﺑَ فِﺿْ َ
أ كَِﻟذَ
ِ
َﱠ
ِ
ﻛ ر
ِ
ﻛﺳﱡﻟا نْﻣِ ﺔُﯾَِﻟﺎﺧَﻟا ﻰﺑﱠرَﻣُ ﻟا
. ل َوَط
ْ َ
أ ةِدﱠﻣُِﻟ ﻊﺑ َﺷﱠﻟﺎﺑ رُ ﻌُ ﺷَْ
ِﺗ ك
ِ
ُِﻠﻌَﺟْﯾَوَ نِﯾﺗوِرُ ﺑﻟُ ا










َََََُُِْتﺎﺑﺟوﻟاﺔﻧرﺎﻘﻣ
Comparing Meals
Photo of better version w/ egg
and less carb, and sugar free
jam
ِ
The meal on the right is better. Because jam and cheese have carbohydrates, the portion of bread has
to be reduced. The plate on the right also has less white cheese, less sugar-free jam and a sugar
substitute for the tea. The boiled egg adds protein and will help you feel full longer.
111

112. َََََُُِْتﺎﺑﺟوﻟاﺔﻧرﺎﻘﻣ
Comparing Meals
ﻣَﺎھِﻲ ﻟاوَﺟْﺑَﺔُاﻷ
َ
ﻓْﺿَلُﻟِﻠﺷﱠﺧْصِ ﻟاﻣُﺻَﺎبِﺑﻣرض ﻟاﺳﱡﻛﱠريﱢ؟ ِِ
Which meal is better for someone with diabetes?
112

113. ﻰﻠَﻋَ نِﺎﯾَوِﺗَﺣْﯾَ نِﯾْذَﱠﻟا نِﺑَﱠﻠﻟا ﻰﻠَﻋَوَ ﻰﺑﱠرَﻣُ ﻟا ﻰَﻠﻋَ يوِﺣْﺗَ ﺎﮭَﻧﱠَ
ﻷِ لُ ﺿَﻓَْ
أ نِﯾﻣِﯾَﻟا ﻰَ ﻠﻋَ ﺔُﺑَﺟْوَﻟا
ﺔٍ ﯾﱠﻣﱢ ﻛَﻰَ ﻠﻋَيوﺣْﺗَﻰﻧَﻣْﯾﻟُ ا ﺔِﮭَﺟِﻟا ﻰ َﻠﻋَ قُﺑَطﱠﻟا . لِْﻠﻘْﺗَنَْ
أ بُ ﺟِﯾَفﺎِﺿَﻣﻟُ ا زﺑْﺧَﻟا ﺔُﯾﱠﻣﱢ ﻛَ،تاردﯾھوﺑرﺎﻛﻟا
قُو ُﻠﺳْﻣَﻟا ضُ ﯾْﺑَﻟا . يﺎﺷﱠﻠِﻟ ﺔُﻓَﺎﺿَﻣُ ﻟا ( ادﻧﯾﻠﺑﺳ)

ر
ِ
ﻛﱠﺳﱡﻟا لِﺋِادَﺑَوَ رﱠ
ِ
ﻛﺳﱡﻟا نْﻣِ ﺔَﯾَِﻟﺎﺧَﻟا ﻲﺑﱢرَﻣُ ﻟا رﱠ َ
ِ
َ
ِ
ﻛﺳﱡﻟا نْﻣِ لﱠﻗأ
. لوط
ْ َ
أ ةدﱠﻣُ ﻟ ﻊﺑ ﺷﱠﻟﺎﺑ رُ ﻌُ ﺷْﺗَ كُﻠﻌﺟْﯾو قﺑ طﱠﻟا ﻰَ ﻟإ نﯾﺗورُ ﺑُﻟا فُ ﯾﺿﯾُ







َََََُُِْتﺎﺑﺟوﻟاﺔﻧرﺎﻘﻣ
Comparing Meals
ِِ
َََََََِِِِِ
ِ
ََِِ
The meal on the right is better. Because jam and yogurt have carbohydrates, the portion of bread has to be
reduced. The plate on the right also has less sugar-free jam and a sugar substitute for the tea. The boiled
egg adds protein and will help you feel full longer.
113

114. َََََُُِْتﺎﺑﺟوﻟاﺔﻧرﺎﻘﻣ
Comparing Meals
ﻣَﺎھِﻲ ﻟاوَﺟْﺑَﺔُاﻷ
َ
ﻓْﺿَلُﻟِﻠﺷﱠﺧْصِ ﻟاﻣُﺻَﺎبِﺑﻣرض ﻟاﺳﱡﻛﱠريﱢ؟ ِِ
Which meal is better for someone with diabetes?
114

115. لِﻛْﺷَ ﻰ ﻠَﻋَتاردﯾھوﺑرﺎﻛﻟا نْﻣِءٍزْﺟُ ﻰﻠَﻋَيوَ َ َﱠ
ِﺗﺣْﺗ نِﯾْﻘﺑَطﻟا . ةِدَﯾﱢﺟَﻟا تِارَﺎﯾَﺧِﻟا نْﻣِ رُ ﺑَﺗَﻌْﺗُ نِﯾْﺗَﺑَﺟْوَﻟا
ﺎﻣ اذَإ ىرﺧُْ
َ َِأ

عا
ٍ
وَﻧَْ
ﺄﺑِتاردﯾھوﺑرﺎﻛﻟا لَادَﺑْﺗِﺳْاِ نْﻛِﻣْﻣُ . ﺔُﮭَﻛِﺎﻔَﻟاوَا ،نُ ﺑَﱠﻠﻟاوا ،سُ دَﻌَﻟاوا ،لِﻏُرْﺑُﻟا
ءُ ﺎﻣﻟَا ،ةﻼﺣﻣ رُ ﯾْﻐﻟَا ﺔُﺑَ
رْ َ
ِ
ﺷﻷا وَ ءُ ﺎﻣﻟَا . ﺎﮭَﻧْﻣِدٌﺣِاوَ بٌوﻛُبِﺳِﺎﻧَﻣﻟُ ا مﺟْﺣَﻟاوَ ﺔِﯾﱠﻣﱢ ﻛﻟَ
ِ
ا ﻰﻠَﻋَ تُظَﻓﺎِﺣَ
فﺎ ِﻔَﺟَﻟ
َ َ
ﺎﺑِرُ ﻌُ ﺷْﺗَﻷِكَ
ُﻠﻌَﺟْﺗَﻲﻛَِﻟ ةًدَﯾﱢﺟَ لَﺋاِدَﺑَنَوﱡﻛَﺗَنﱠأ نٌﻛِﻣْﻣُ ﮫَُ ﻟ ﺔِﮭَﻛﺎِﻔَﻟا ﺔِﮭَﻛْﻧَفﺎُ ﺿَﻣﻟُ ا








َََََُُِْتﺎﺑﺟوﻟاﺔﻧرﺎﻘﻣ
Comparing Meals
Both meals are great options. Both plates have the same amount of carbohydrate in the form of
burghul, lentils, yogurt, or fruit. It is okay to switch out any carbohydrate with other ones, as long as
you keep the total to about one cup. Water or unsweetened, fruit-flavored water are great choices to
keep you hydrated.
115

116. َََََُُِْتﺎﺑﺟوﻟاﺔﻧرﺎﻘﻣ
Comparing Meals
ﻣَﺎھِﻲ ﻟاوَﺟْﺑَﺔُاﻷ
َ
ﻓْﺿَلُﻟِﻠﺷﱠﺧْصِ ﻟاﻣُﺻَﺎبِﺑﻣرض ﻟاﺳﱡﻛﱠريﱢ؟ ِِ
Which meal is better for someone with diabetes?
116

117. نْﻣِ ﻲﻘﱢﺑَﺗَﻣُ ﻟا زﺟﻟا . لﻗا مُﺣْﱠﻠﻟا ﺔﺻﻠﺻ وَ ،لﱡﻗََ
أ زٌﺑَﺧُ كﺎﻧھ. لُ ﺿَﻓَْ
ﻷا ﻲَھِ ر
ِ
ﺎﺳَﯾَﻟا ﺔِﮭَﺟِ ﻰَﻠﻋَ ﺔُﺑَﺟْوَﻟا
. ﺔطﻼ ﺳﻟﺎﺑ ء و ﻠﻣﻣ قﺑطﻟا






َََََُُِْتﺎﺑﺟوﻟاﺔﻧرﺎﻘﻣ
Comparing Meals
ﱠ
ٌََُْﱠََِ ِِ
The meal on the left is better. There is less bread and meat sauce. The rest of the plate is filled with salad.
117

118. َََََُُِْتﺎﺑﺟوﻟاﺔﻧرﺎﻘﻣ
Comparing Meals
ﻣَﺎھِﻲ ﻟاوَﺟْﺑَﺔُاﻷ
َ
ﻓْﺿَلُﻟِﻠﺷﱠﺧْصِ ﻟاﻣُﺻَﺎبِﺑﻣرض ﻟاﺳﱡﻛﱠريﱢ؟ ِِ
Which meal is better for someone with diabetes?
118

119. ﻰﺿرﻣﻟ د ﯾﺟ ر ﺎﯾﺧ ر ﺑﺗﻌﯾ ( مﺣﻠﻟا ﻊﻣ تاوارﺿﺧﻟا) ﻲﺳﺑﺗﻟا ق ﺑط . لُ ﺿَﻓَْ
ﻷا ﻲَھِ

ر
ِ
ﺎﺳَﯾَﻟا ﺔِﮭَﺟِ ﻰﻠَﻋَ ﺔٍ ﺑَﺟْوَِﻟ ا
رادﻘﻣﺑ ﺔ ﯾﻣﻛ اذھ ﻊ

ﻣ . ﺎﮭَﺗﺎِﻧَوﱢﻛَﻣُ ﻲﻓِتِاوَارَﺿْﺧَﻟا نْﻣِدِﯾدِﻌﻟَا ﻰ َﻠﻋَيوِﺗَﺣْﯾَﮫُ ﻧﱠَ
ﻷِ،يﱢ رﻛﱠ
ِ
ﺳﱡﻟا2 يوَ
ِﺗﺣَْﺗ ٍب وُﻛ

ل ﻛ . مدﱠﻟا ﻲﻓِ رُ ﻛﱠﺳﱡﻟا ﻊُ ﻓَرْﯾَﺳَ هِروْدَﺑ يذِﱠﻟا ،ﺎٍطَﺎطَ
ِِ ﺑَ بِوﻛُ ½ ﻰﻠﻋ2 ﻊﻣ تاوارﺿﺧﻟا) ﻲﺳِﺑَﺗْﻟِا نْ ﻣَ ٍب وُﻛ

ِ
. ﺔِطَﻼ َﺳﱠﻟﺎﺑ قﺑَطﱠﻟا نْﻣِ ﻲَﻘﱢﺑَﺗَﻣُ ﻟا ءَزْﺟُ ﻟاﻸ َﻣَْ
ِ ِ أ . زرﻟا ن ﻣ ب

وﻛ ف

ﺻﻧ ﻊ

ﻣ ( مﺣﻠﻟا







َََََُُِْتﺎﺑﺟوﻟاﺔﻧرﺎﻘﻣ
Comparing Meals
ٌَََِْ
ٌََََُُِِِْﱢٌََِْ
َََََ
ﱢﱠٌ
َِِْ
ِ
ََُﱡ
ُ
ٍََُِِِْْﱡﱢ
ِ
The meal on the left is better. Tepsi is a great choice for a person with diabetes, because it has a lot of
vegetables in it. However, a 2 cup portion also has about a ½ cup of potatoes, which will raise blood sugar. Eat
2 cups of tepsi with a half cup of rice. Fill the rest of the plate with salad.
119

120. َََََُُِْتﺎﺑﺟوﻟاﺔﻧرﺎﻘﻣ
Comparing Meals
ﻣَﺎھِﻲ ﻟاوَﺟْﺑَﺔُاﻷ
َ
ﻓْﺿَلُﻟِﻠﺷﱠﺧْصِ ﻟاﻣُﺻَﺎبِﺑﻣرض ﻟاﺳﱡﻛﱠريﱢ؟ ِِ
Which meal is better for someone with diabetes?
120

121. زﱢرﱡﻟا ﺔُﯾﱠﻣﱢ ﻛَ . مدﱠﻟا ﻲﻓِ رُ ﻛﱠﺳﱡﻟا ﻊُ ﻓَرْﯾَ
َ
ﻷ ِ يﱡوﺷْ
ِ ِﻣَﻟا

كُ ﻣَﺳﱠﻟا . لُ ﺿَ ﻓَْ
ﻷا ﻲَھِ

ر
ِ
ﺎﺳَﯾَﻟا ﺔِﮭَﺟِ ﻰ ﻠَﻋَ ﻲﺗِﱠﻟا ﺔُﺑَﺟْوَﻟا
. رُ ﺛَﻛَْ
أ نٌوﱡﻛَﺗَ ﺎﮭَﯾﻓِ ءُ ارَﺿْﺧَﻟا ﺎﯾَِﻟوﺻُ ﺎﻔَﻟا ﺔًﯾﱠﻣﱢ ﻛَوَ لﱡﻗََ
أ ( رﺿﺧﻷا لوﻔﻟا) ءﻼﻗﺎﺑﻟا ﺔُﯾﱠﻣﱢ ﻛَ كَ ِﻟذَﻛَ وَ لﱡﻗ
ََ
أ
. ﺔِطَﻼَﺳﱠﻟا ﻰَﻠﻋَ يوِﺗَﺣْﯾَ قﺑَطﱠ
ِﻟا نْﻣِ ﻲﻘﱢﺑَﺗَﻣُ ﻟا ءُ زْﺟُ ﻟا






َََََُُِْتﺎﺑﺟوﻟاﺔﻧرﺎﻘﻣ
Comparing Meals
The meal on the left is better. Grilled fish does not raise blood sugar. There is less rice and it has less
fava beans and more green beans in it. The rest of the plate is filled with salad.
121

122. َََََُُِْتﺎﺑﺟوﻟاﺔﻧرﺎﻘﻣ
Comparing Meals
ﻣَﺎھِﻲ ﻟاوَﺟْﺑَﺔُاﻷ
َ
ﻓْﺿَلُﻟِﻠﺷﱠﺧْصِ ﻟاﻣُﺻَﺎبِﺑﻣرض ﻟاﺳﱡﻛﱠريﱢ؟ ِِ
Which meal is better for someone with diabetes?
122

123. يرﺗَﺷْ
ِ
ُﻣﻟا ( ورﯾﺟﻟا وَْ
أ ﺎﻣَرْوﺷﱠ
ِﻟا) صﻛﻟا . لُ ﺿَﻓَْ
ﻷا ﻲﱡﺣﱢ ﺻﱢ ﻟا رُ ﺎﯾَﺧِﻟا ﻲَھِ ر
ِ
ﺎﺳَﯾَﻟا ﺔِﮭَﺟُ
ِ ﻰﻠَﻋَ ﺔﺑَﺟْوَﻟا
نْ َ
أ ُن ِﺳﺣَْﺗْﺳَﯾ ( مﻋﺎِطَ
ِ
ﻣﻟَا ﻲﻓِ) تُﯾْﺑﻟَا جَر
ِ
ﺎﺧَ لُ ﻛُْ
ﺄﺗَﺎﻣَدَﻧْﻋِ . ادًّﺟِ ارًﯾﺑَ
ِﻛ نوَﻛُﯾَ نَْ
أ نْﻛِﻣْﻣُ م
ِ
ﻌَط
ْ
ﻣﻟَا ﻲﻓِ
. ﺎﻘًﺣِﻻَ ﮫِ ِﻠﻛﱡَ
ﺄﺗَِﻟ ﺞﯾودﻧﺎﺳﻟا نﱠﻣَرﺧَْ
ﻷََ
ِ
أ فَﺻْﻧﱢﻟا رَﻓﱢوَﺗُ نَْ
أ نْﻛِﻣْﻣُ . ﺎﻣَرْوﱠ
ِﺎﺷﻟا ﺞﯾودﻧﺳ فَﺻْﻧ
ْ
ِ

لَﻛُﺄﺗَ
. مدﱠﻟا ﻲﻓِ رُ ﻛﱠﺳﱡﻟا ﻊُ ﻓَرْﺗُ ( ﻼ ًﺛَﻣَﻻو َُ
ِ
ﻛ وَْ
أ ﻲﺳﺑﺑ) ادَوﺻﱡﻟاوَ ﺔَﯾﱠِﻠﻘْﻣَﻟا ﺎِطَﺎطَﺑَﻟا ﻊَﻣَ ﻲﺗ
ْ
ِﺄﺗَ ﻲﺗِﱠﻟا تُﺎﺑَﺟْوَﻟا
. ءُ ﺎﻣﻟَاوَ ﺔُطَﻼَﺳﱠﻟا بِﻧْﺟَﻟا ﻰَﻠﻋَﺎﮭَﻧْﻋَﻻ ًدَﺑَبَ
ُﻠط
ْ
ﺗَنَْ
أ نْﻛِﻣْﻣُ







َََََُُِْتﺎﺑﺟوﻟاﺔﻧرﺎﻘﻣ
Comparing Meals
The meal on the left is the healthier choice. Gyros purchased at a restaurant can be very large. When
eating out, it is okay to have half of the gyro. Save the other half for later. Also, combination meals
that include fries and a soda drink raise blood sugar. Instead, try to order a side salad and water.
123

124. دَﻌْﺑَ ،حﺎﺑَﺻﱠﻟا ﻲﻓِ ،لﺎِﺛَﻣِﻟا لﯾِﺑِﺳَ ﻰَﻠﻋَ : م وْﯾﻟا ﻲﻓ تٌﺎﺑﺟْو
ْ
ِ ِ
ََِ َ ﺔًﺛَﻼَﺛَلَﻛُﺄﺗَنَْ
أ نْﻛِﻣْﻣُ نﺎِﯾَﺣْ
َ
ﻷا ض ٍﻌْﺑَﻲﻓِ
ُر ﺎظَِﺗْﻧِﻻا . ﺔﻠﯾوط ة

دﻣﻟ مﺎﻌط رﯾﻏ ن ﻣ ﻰﻘﺑﺗﻷ

ن

أ ب

ﺟﯾ ،يرﻛﺳﻟﺎﺑ ب

ﺎﺻﻣ تﻧﻛ اذا. ءﺎﺳﻣ ،رﮭظﻟا

ﻰﺗﺣ و أ مدﱠ
ِ
ﻟا ﻲﻓِ ر
ِ
ﻛﱠﺳﱡﻟا ﺔِﺑَﺳْﻧِ ض ِﺎﻔَﺧِﻧْاِﻰَﻟإ بَﺑﱠﺳَﺗَ
ِﯾَ نَْ
أ نُ ﻛِﻣْﯾُ مَ
ٍ
ﺎﻌَط ر
ِ
ﯾْﻏَ نْﻣِ تِﺎﺑَﺟْوَﻟا نَﯾْﺑَ ﻼًﯾوِطَ
. مدﱠﻟا ﻲﻓِ رﻛﱠﺳﱡﻟا عﺎﻔَﺗِرْاِﻰَﻟإ


ﺔًﻔَﯾﻔِ ﺧ تٌﺎﺑَﺟْو
ْ ْ
َ لَﻛُﺄﺗَنَْ
أ ادًّﺟِ مﱢﮭِﻣﻟُ ا نْﻣِ،تٌﺎﺑَﺟْوَ ﺔًﺛَﻼَﺛَلَﻛُﺄﺗَنَْ
أ كََﻟ لُ ﺿَﻓَْ
ﻷا نْﻣِﻓَﺎﻧًﻛِﻣْﻣُ نﺎَﻛَاذ
ً
ِإ
كَِﻟذَﻛَوَ مدﱠ
ِ
ﻟا ﻲﻓِ رﻛﱠ
ِ
ﺳﱡﻟا ﻰﻠَﻋَ ةِرَطَﯾْﺳﱠﻟا ﻰﻠَﻋَ دُﻋِﺎﺳَﯾُﺳَ اذَھَ . نَُ ُ
ِﯾْﺗﺑَﺟْوَ لﱡﻛ نَﯾْﺑَتِﺎﻋﺎَﺳﱠﻟا نَﯾْﺑَﺔﯾَذﱢﻐَﻣُ
. عوﺟُ ﻟﺎﺑ روﻌُ ﺷﱡﻟا نْﻣِ لُ ﯾِﻠﻘْﺗﻟﱠا










ََََََُُُِْْ تﺎﺑﺟوﻟا : تﺎﺑﺟوﻟا ﺔﻔﯾﻔﺧﻟا
Meals: Snacks
ﱡْ
ًَََََِِﱠِﱡﱠ
ِﱢَُِ
َِْ
َََﱠَِْْ
ِ
ٍََ
ُِﱠٍَ
ِ
ٍَ
ََْﱠ
ِِِِ
َ
ِِ
ِ

Sometimes you may not be able to have three meals a day: for example, in the morning, afternoon,
and evening. If you have diabetes, you should not go for long periods of time without eating. Waiting
a long time between meals could lead to low blood sugar or even high blood sugar.
If it is not possible for you to eat three meals, it is important to have a nutritious snack every few
hours between your two meals. This will help control blood sugar and reduce hunger.
124

125. ﻰﻠَﻋَ ةِرَطَﯾْﺳﱠﻠِﻟ دُﻋﺎِﺳَﯾُﺳَ اذَھَ . ﺔِﯾﱠﺳِﯾﺋِرﱠﻟا تِﺎﺑَﺟْوَﻟا نَﯾْﺑَ ﺔِﯾﱠﺣﱢ ﺻﱢ ﻟا وَ ﺔِﯾَذﱢﻐَﻣُ ﻟا ﺔِﻔَﯾﻔِﺧَﻟا تِﺎﺑَﺟْوَﻟا ﻰَﻠﻋَ لﺎٌﺛَﻣِ ﺎﻧَھُ
نﻣِﻲﺗِﻟا ءﺎﯾﺷﻻا ضٌﻌْﺑَ كَﺎﻧَھُ . ﺔٍ ھَارَﺷَﺑِ مُﺎﻌَط ﻟا لٌﻛُأ نْﻣِ ص ِﻠﺧَﺗﱠﻟا ﻰَﻠﻋَ كَدُﻋِﺎﺳَﯾُﺳَ كَِﻟذ ﻛَوَ مدﱠﻟا ﻲﻓِ رﻛﱠﺳﱡﻟا

نْ َ
أ بُ ﺟﯾَ ﺔُﻔَﯾﻔِ ﺧَﻟا ﺔُﺑَ ﺟْ وَﻟا . تَﯾْﺑﻟَا رُ دِﺎﻐَﺗُﺎﻣَدَﻧْﻋِكَﻌَﻣَﺎﻌﮭﻠﻣﺣا وَْ
أ ﺔﯾﺳﺋﯾرﻟا تِﺎﺑَﺟْوَﻟا نَﯾْﺑَﺎﮭَ
ُ
ِ ﻟوَُ
ِﺎﻧﺗ نﻛِﻣْﻣﻟُ ا
ن ﻣ رﺛﻛ ﻷ ت ﯾﻘﺑ

اذإ . ﺔِﻣَدِﺎﻘَﻟا ﺔِﺑ

َﺟْوَﻟا لَﺑْﻗَنِﯾْﺗَﻋﺎَﺳَوَ ﺔﯾﺳﺋﯾرﻟا ﺔِﺑَﺟْوَﻟا دَﻌْﺑَلﱢ ﻗََ
ﻷا ﻰﻠَﻋَنِﯾْﺗَﻋﺎَﺳَ دَﻌْﺑَلَﻛﱢوَﺗُ
. مدﱠﻟا ﻲﻓِ رﻛﱠﺳﱡﻟا ﺔِﺑَﺳْﻧِ ض ِﺎﻔَﺧِﻧْاِﻰَﻟإ كَﱠﻟذُ يَدﱢؤَﯾُ نَْ
أ نُ ﻛِﻣْﯾُ مﺎﻌَطَ نَودُ تٍ ﺎﻋَﺎﺳَ 5











. ءِﺎﺿَﯾْﺑَﻟا ﺔِﻧَﺑْﺟُﻟا ﻊَﻣَ رﻣَﺳَْ
ِ
ﻷا ز
ِ
ﺑْﺧَﻟا نْﻣِ دﺣاو ءِزْ ﺟُ1
1 portion of Whole Wheat Bread with White Cheese


( تارﺳﻛﻣﻟا).تازرﺟﻟا نْﻣِ ﺔٍ ﺿَﺑْﻗَ ﻊَﻣَ ةٍ رﯾَﻐِﺻَ ﺔً
ﺣَﺎﻔﱠﺗُ1
1 small Apple with 1 handful of Nuts
ََََََُُُِْْتﺎﺑﺟوﻟا : ﺔﻔﯾﻔﺧﻟاتﺎﺑﺟوﻟا
Meals: Snacks
َﱡُﱠﱠ
ِِ
ِ
ََُِِ
َََِْْ
ٍِِِ
Here are examples of healthy snacks between meals. This will help keep your blood sugar in control and will
help keep you from overeating later. These are things you can eat in-between meals or carry with you when
you leave home. Snacks should be eaten at least two hours after the previous meal and two hours before the
next meal. Going more than 5 hours without food can lead to low blood sugar.
125

126. تﺎﺑﺟوﻟا : ﺔﻔﯾﻔﺧﻟاتﺎﺑﺟوﻟا
Meal: Snacks
( رﺿﺧﻷا لوﻔﻟا)( ﻼﺟﺎﺑﻟا) ءﻼﻗﺎﺑﻟا نﻣ تﺎﺑﺣ
Fava Bean Pods
يوﺷﻣ ﻟانﺎﺟﻧذﺎﺑﻟا
Fried Eggplant


. ن ﺑﺟﻟا ﻊ ﻣ( ش ﯾﻌ ﻟا) ﺎﺗﯾﺑ رﻣﺳﻷا زﺑﺧﻟا
Whole Wheat Pita with Cheese
. ة رﯾﻐﺻ ﺔﻟﺎﻘﺗرﺑ
Small Orange
. ةوﻼﻘﺑ
Baklava

ٌََِ
ٌََُْ ُ ٌَََْ
.( ﺔﺟزﺎط) ﺔﺧوﺑطﻣ رﯾﻐﻟا تاوارﺿﺧﻟا
Raw Vegetables
ﺎَﮭُﻌﯾﻣِﺟَ . ﺔَﺣَﯾﺣِﺻﱠﻟا ﺔَﺑَﺳِﺎﻧَﻣُ ﻟا ﺔَﯾﱠﻣﱢ ﻛَﻟا ﺢُ ﺿِوﺗُ رُ وَﺻﱡﻟا . ﺔٍ ﻔَﯾﻔِﺧَ تٍ ﺎﺑَﺟْوَﻛَﺔُﻣَﻌِط
َْ
ﻷا هِذِھَ لﻛُْ
َﺄﺗَ نَْ
أ نْﻛِﻣْﻣُ
ن ﻛﻟو ،تارﺎﯾﺧﻟا هذھ ن ﻣ ةدﺣو يأ لﻛﺄﺗ ن أ ن ﻛﻣﻣ . تاردﯾھوﺑرﺎﻛﻟا نْﻣِﺔِﯾﱠﻣﱢ ﻛﻟَا سْ
ِﻔﻧَﻰَﻠﻋَيوَ
ِﺗﺣْﺗَ
. ةٍ رَﯾﺑﻛَ ةٍ رَوﺻُ ﺑ ﺔٌﻔَِﻠﺗَﺧْﻣُ نوُ ﻛَُ
ِ ِ ﺗ

م
ِ
ﺎﻌَطﱠﻟا ﺔُﯾﱠﻣﱢ ﻛَ نا ىرَﺗَ ﺎﻣَﺑَﺳْﺣَ







ََََََُُُِْْ
َ
ُِ َ ْ
ََُُْ ْ َِْ ُ َ َ
ََُِْﱡِ
َْ
ٌََُْ َ َُُِ َ ٌَْ
َِ
َ
ََْ
ََُُِْْْﱠٍَََََََِِِِِِْْْ
These foods may be eaten as snacks. The photos show the appropriate portion sizes. They all have the
same amount of carbohydrates. You can eat any one of these options, but as you can see the amount of
food can differ a lot.
126

127. ُْﱠ


مو
Fa
ﺻ
sting
ﻟا

128. نﯾَﺑﺎِﺻَﻣﻟُ ا ص ِﺎﺧَﺷَْ
ﻸ ِﻟ . ﺎﯾًّدِﯾِﻠﻘْﺗَم
ِ
وْﺻﱠﻟا نْﻣِعاٌوَﻧَْ
أ ٌةدﱠﻋِكَﺎﻧَھُ سﺎﻧﻟﱠا نْﻣِرﯾﺑﻛَ
ِ ٍ ِ دِدَﻌَِﻟ مﱞﮭِﻣُ مُوْﺻﱠﻟا
ة رَﺗْﻓَ لَﻼَﺧِ مدﱠﻟا ﻲﻓِ رﻛﱠﺳﱡﻟا ﺔِﺑَﺳْﻧِ ﻰَﻠﻋَ اورُ طُﺳْﯾَ نَْ
أ مﮭُ ﯾْﻠَﻋَ ﺎﺑَﻌُ ﺻَ نَوﻛُﯾَ نَْ
أ نْﻛِﻣْﻣُ ،يﱢ رﻛﱠﺳﱡﻟﺎﺑ

. م

وْﺻﻟﱠا







ُْﱠموﺻﻟا
Fasting
ِ ِِِِْ
ِ
Fasting is very important for many people and there are many different fasting traditions. For people
with diabetes, it can be difficult to control blood sugar during fasts.
128

129. بِﺳَﺣَﺑً
ِةدَﺎﻋَذﺧؤﺗ يﱢ ر
ِ
ﻛﱠﺳﱡﻟﺎﺑِنﯾَﺑﺎِﺻَﻣﻟُ ا ص ِﺎﺧَﺷَْ
ﻸِﻟ ﺔِﯾَوِدَْ
ﻷا نْﻣِعاوَﻧَْ
ٍ
أ ةِدﱠﻌِ ِﻟ ءُ اوَدﱠﻟا ( ٌﺔ ﻋَرُْﺟ) ٌﺔﱠﯾﱢﻣﻛَ
كَﺑﯾِﺑَ
ِط ﻊَﻣٌَةدَﯾﱢﺟَ ﺔٌطﱠﺧُ ﻊَﺿَوَ ادًّﺟِ مﱢﮭِﻣﻟُ ا نْﻣِمُوﺻُ ﺗَتُﻧْﻛُاذ
ً
ِإ . ﺔ ِﺑَﺟْوﻟَا مُﺟْﺣَ كَِ ﻟذَﻛَوَتِﺎﺑَﺟْوﻟَا دِدَﻋَ
ﻲﻛِﻟ م دﱠﻟا ﻲﻓِ رﻛﱠﺳﱡﻟا ﺔِﺑَﺳْﻧِ ﻰَﻠﻋَ رَطِﯾْﺳَﺗُ ﻲْﻛَِﻟ ،موْﺻﱠﻟا ادﱠﺑُﺗَ نَْ
أ لَﺑْﻗَ ﺔِﯾﱠﺣﱢ ﺻﱢ ﻟا ﺔِﯾَﺎﻋَرﱢ ﻟا مدﱠﻘَﻣُ وَ

لَﺑْﻗَنِﯾْﻋوَﺑُﺳْ
ُ
أ لﱢ ﻗََ
ﻷا ﻰﻠَﻋَكِﺑﯾَﺑطَ لْﺑﺎَُ
ِ ِﻘﺗ نِْإ ﻲَھِ ُةدَﯾﱢﺟَﻟا ﺔُﯾَﺻِوْﺗﻟﱠا .. ارﯾﺛﻛ ﻊ

ﻔﺗرﺗ وآ ارﯾﺛﻛ ض

ﺧﻧﺗﻷ

. مَ وْﺻﱠﻟا
َ
أدَﺑْﺗَ نْ َ
أ








ُْﱠموﺻﻟا
Fasting
َْ
َِِِ
ِ
َََْﱡًَِْ
ِ
ََِْ
ًَُِ
The amount (dose) of many medications people take for diabetes is given for usual food amounts and
usual meal times. If you are observing a fast, it is important to plan with your health care provider
well before fasting begins, so that your blood sugar does not go too low or too high. A good
recommendation is to see your doctor at least two weeks before the start of fasting.
129

130. بِﻌْﺻﱠﻟا نْﻣِ نوُ ﻛُﯾَﺳَ ،( سﻣْﺷﱠﻟا بُ ورُ ﻏُ
ِ ) بِرَْ
ِ
ﻐﻣَﻟا ﻰﻟِإ ( سِﻣْﺷﱠﻟا قُورُ ﺷُ) رﺟْﻔَﻟا نْﻣِ مُوﺻُ ﺗَ ﺎﻣَدَﻧْﻋِ
مُوﺻُ ﺗَﺎﻣَدَﻧْﻋِمدﱠﻟا ﻲﻓِرﻛﱠﺳﱡﻟﺎﺑ مُﻛﱡﺣَﺗﻟﱠا ادًّﺟ بِﻌْﺻﱠﻟا نْﻣِ نوﻛﯾﺳ . مدﱠﻟا ﻲﻓِ رﻛﱠﺳﱡﻟا ﻰﻠَﻋَ رَطِﯾْﺳَﺗُ نَْ
أ

م
ِ
دﻘﻣ ﻊ

ﻣ م

ﻠﻛﺗ . ﺔِﻧَﺳﱠﻟا لوَﺻُُﻓ ضَﻌْﺑَ ﻲﻓ ﻼ ًﯾوطَ مُوْﯾَﻟا ﺎﮭَﯾﻓِ نُ وﻛُﯾَ ﻲﺗِﱠﻟا تِﺎﻗَوْ
َ
ﻷا ﻲﻓِ ﺔًﺻﱠﺎﺧَ
. نﺎَ
ِﻛﻣْﻹا
ِ
ر
ِ
َد ﻘَﺑِ ﺔَﯾﱠﻌِﯾﺑطﱠ
ِﻟا ﺎﮭَﺗِﻻَدﱠﻌَﻣُ ﺑِ م
ِ
دﱠﻟا ﻲﻓِ ر
ِ
ﻛﱠﺳﱡﻟا ﻰَﻠﻋَ ةِرَطَﯾْﺳﱠﻟا ﺔِﯾﱠﻔِﯾْﻛَ نْﻋَ ﺔُﯾﱠﺣﱢ ﺻﱢ ﻟا ﺔِﯾَﺎﻋَرﱢ ﻟا








ُْﱠموﺻﻟا
Fasting
ِِِِِِ
ََﱠََ
َُﱠ
َِ
When you are fasting from sunrise to sundown, it can be hard to control your blood sugar. It may be
especially difficult to control blood sugar when fasting times fall on the longer day-time months.
Make sure you talk to your health care provider about how to keep your blood sugar as normal as
possible.
130

131. لﱡﻛُ ،رُ طُﻔْﺗَ ﺎﻣَدَﻧْﻋِ رﺎطَﻓﻻاْ دَﻧْﻋِ2 - 3 بارﺷ)( َخوﱠَد) ﺔﻧﯾﻧﺷﻟا نْﻣِ رٌﯾﻐِﺻَ ءٌزْﺟُ ،رﻣْﺗَﻟْا نْﻣِ تٍ ﺎﺑﱠﺣَ

. ةوﮭﻘﻟا و أﱠ

يﺎﺷﻟا ﺔِﯾَِﻠﺣْﺗَِﻟ رﻛﱠ
ِ
ﺳﱡﻠِﻟ ىر
ُ
َﺧْأ لُ ﺋِادَﺑَ ﺔُﯾَآ وَْ
أ ادﻧﯾﻠﺑﺳﻟا

ر
ِ
ﻛﱠﺳﱡﻟا لﯾُ دِﺑَ لَﻣﻌﺗﺳا ( نﺑﻠﻟا2
ِ
ٍﺔ ﺑَﺟْوَ ل
َ
ِﻛﱡﺄﺗَِﻟ تْ طَطﱠﺧَ اذَ
ِإ . ةدﺣاوﻟا ﺔِﺑَﺟْوَﻠِﻟ م
ِ
ﺎﻌَطﱠﻟا نْﻣِ ﺔُﺣَﯾﺣِﺻﱠﻟا ﺔُﯾﱠﻣﱢ ﻛَﻟا ﻲَھِ ﺔِﺑَرْوﺷﱡﻟا نْﻣِ نِﯾْﺑَوﻛُ
. ﺔِﺑَرْوﺷﱡﻟا نْﻣِ لٌَﻠﻗِ ﺔَِ ﻟﺎﺣَﻟا هِذِھَ ﻲﻓِ رﺎطَﻓْﻺِﻟ ﺔًﻠَﻣِﺎﻛَ









ﺔِﺑَرْوﺷﱡﻟا نْﻣِ بٍ وﻛُ2
2 cups of S horba
. ةُرَﯾﻐِﺻﱠ ﻟا رﻣْﺗَﻟاْ
ِ


نْﻣِ

ﻊط
ْ
ﻗَ
ٍ
2-3
2-3 small Dates
ُْﱠموﺻﻟا
Fasting
نﺑﻠﻟا بارﺷ).(َخ ﱠوَد) 1

ﺟُزْءٍ ﺻَﻐِﯾر ﻣِنْ اﻟﻧﯾﻧﺷﺔٍ (
1 small portion of Shenina Daoogh
ََِْْ
ِِ
َََِْْ
ِِ

When breaking the fast, take only 2 or 3 dates, 1 small portion of shenina daoogh, and use Splenda or
another sugar substitute in your coffee or tea. Two cups of Shorba is the correct portion size for one
meal. If you plan to eat a full meal after breaking the fast, eat less shorba.
131

132. -







. نﯾﺗورﺑﻟا
Protein
رﯾﻐﻟا تاوارﺿﺧ ﻟا
. ﺔﯾوﺷﻧ
،بوﺑﺣﻟا ،زﺑﺧﻟا
Non starchy
ﺎﯾﻟوﺻﺎﻔﻟاو ،سدﻌﻟاو vegetables
تاوارﺿﺧﻟا وأ
. ﺔﯾوﺷﻧﻟا
Bread, grains, lentils,
beans or starchy
vegetables
ءِارَﻣْﺣَﻟا

م ﱡ َ
ِ
وﺣُ ﻠﻟا نْﻣِ كَﻘِﺑَط نْﻣِ ½ وَ ﺔٌﯾﱠوُ
ِﺷﻧ رُ ﯾُﻐﻟا تِاوَارَﺿْﺧَﻟا نْﻣِ ½ كَﻘَﺑَطَ لُ ﻣَﻋْ َ
أ ،رﺎطَ
ِ
ﻓْﻻا دَﻌْﺑَ
. ﺔُﯾﱠِﻠﻘْﻣَﻟا ﺔُﻣَﻌِط
َْ
ﻷاوَ ،رُ ﻛﱠﺳﱡﻟا ،تُﺎﯾﱠ ﱠ
وﺷﻧّ
ِﻟا تٍ ﺎﯾﱠﻣﱢ ﻛَ نْﻣِ لٌَﻠﻗِ . ﺔِﯾﱠرطﻟا






ُْﱠ
ُُِ ُ
ُ ُ َُُْ
ََََُُِ
َُ َ َْْ
َ
َ
ﱠِ
ّ
َ َُُِ َ َْ
ٌ
ﱠِ
موﺻﻟا
Fasting
ِ
After breaking the fast, make ½ your plate non-starchy vegetables and ¼ of your plate lean proteins.
Limit the amount of starchy, sweet, and fried foods.
132

133. تاردﯾھوﺑرﺎﻛﻟا نْﻣِ ﺔِﯾَﻓِﺎﻛَﻟا ﺔِﯾﱠﻣﱢ ﻛَﻟا ﻰَﻠﻋَ يوﺗَﺣْﯾَ قُﺑَطﱠﻟا اذَ
ِ ھَ . ق ُﺑَطﱠﻟا اذَھَ ﮫُ ﺑﱢﺷَﯾُ يﱡدِﺎﯾَﺗِﻋِْﻻا قُﺑَطﱠﻟا
. ﺔﺑﺟو لﻛﻟ






ُْﱠموﺻﻟا
Fasting
ُِﱢٍََْ
A typical meal may look like this. This plate contains the appropriate amount of carbohydrates per
meal.
133

134. تُ ﺎﺑَﺟْوﻟَا اذَھَ .( سﻣْﺷَﻟاْ
قُ
ِورُ ﺷ لَﺑْﻗَ)

ر
ِ
وﺣُ ﺳﱡﻟا تِﻗْوَ ﻲﻓِ لُ ﻛِوﺗُ ﻲﺗِﱠﻟا تِﺎﺑَﺟْوَﻠِﻟ ﺔَُﻠﺛِﻣْ
َ
ﻷا ضُ ﻌْﺑَ ﺎﻧَھُ
كادﻋﺎﺳﯾﺳ ﺎﻣَھُ رُ ودُﺑُ يذِﱠﻟا ،ﺔِﻠَﻣﺎِﻛﻟَا بِوﺑُﺣُ ﻟاوَ نﯾﺗوِرُ ﺑﻟُ ا ﻰَﻠﻋَيوﺗَﺣْﺗَﺎﮭَﻧﱠَ
ﻷِﺔٌﯾﱠﺣﱢ ﺻِ تٌﺎﺑَﺟْوَ رُ ﺑﺗَ
ِ ِ ِﻌْﺗَ
. ﺔٍَﻠﯾوطَ ةٍ رَﺗْﻔَِﻟ ﺎﻧﺎَ
ِ ﻌَﺑﱠﺷَ ﻰﻘَﺑْﺗَ نآْ






ُْﱠموﺻﻟا
Fasting
Here are some examples of meals to have before sunrise. These meals are healthy because they have
protein and whole grains, both of which can help you stay full longer.
134

135. موﺻﻟا
Fasting
. ﺔﺟزﺎطﻟا ﺔﺧوﺑطﻣ رﯾﻐﻟا تاوارﺿﺧﻟا
Raw Vegetables


. صﻣﺣﻟا ﺔﺗﻓ
Fatta Hummous


. ف ﯾﺎطﻗ
Katayif ( ﺦﯾطﺑﻟا) .( يزﻣﺷ ﻟا) ﻲﻗر ﻟا
Watermelon
. ءﺎﻣ
Water
. لِﻓﻼﻓ
Falafel
ءٍزْﺟُ لﱡﻛُ ﱞ ﺔُﻣَﻌِط
ْ َ
ﻷا هِذِھَ لُ ﻛُ

ْ
ﺄﺗَ ﺎﻣَدَﻧْﻋِ . م دﱠ
ِ
ﻟا ﻲﻓِ رُ ﻛﱠﺳﱡﻟا ﻊُ ﻓَرْﺗَﺳَ تِﺎﯾﱠوﻠْ
ِﺣَﻟا وَ ﺔَﯾﱠوِﺷﻧّﻟا ﺔَﯾﱠِﻠﻘْﻣَﻟا ﺔَﻣَﻌِط
ْ َ
ﻷا نﱠ
َ
أ رُ ﻛﱢذَﺗُ
ﻰﻠَﻋَكِدُﻋﺎِﺳَﯾُﺳَ اذَھَ ﺢُ ﻠْﻣﻟِاوَ ،تُﺎﯾﱠوْ ْ َْ َََُْ
ِﻠﺣَﻟا ،ﺔِﯾﱠِﻠﻘﻣﻟَا ﺔِﻣَﻌِطﻷا نْﻣِلﱠﻗأ تٍ ﺎﯾﱠﻣﱢ ﻛ لُ ﻛﺄﺗَﺎﻣَﻧﱠﻋَ . ةرﻣ ل

ﻛ ﻲﻓ ( دﺣ

أو )
.

رﱡ
ِ
ﮭُ ﻧﻟا تِﺎﻋﺎَﺳَ لَﻼ َﺧِ شطﻌﻟا رﯾﺛﺎﺗ نْﻣِ لِﯾِﻠﻘْﺗﻟﱠا






ُْﱠ
ُِ
َ َ
ِﱡ ُ
ُﱠَ
ُ
َِ
ﱠٌََُْ َ َُُِ َ َْ
ٌ َ ُْﱠ
ُ
ََ
َ
َ
َﱡُِﱢَﱠٍ
Remember that fried starchy foods and sweets all raise blood sugar. When eating these, eat only 1 portion at a
time. Eating fewer fried foods, sweets, and salt helps decrease thirst during daytime hours.
135

136. تِﺎﻗَوَْ
أ لَﻼ َﺧِ ﺔَﯾﱠﺗِﺎﺑَﻧﱠﻟا ﺔُﯾَذِﻏَْ
ﻷا وَْ
أ ( نﺎﺑَﻟَْ
ِﻷا تِﺎﺟَﺗَﻧْﻣُ وَ

م
ِ
وﺣُ ﱡﻠﻟا نْﻣِ ﺔٌﯾَِﻟﺎ ﺧَ) ﻲﱞﺗﺎِﺑَﻧَ ءٌاذَﻏ
ْ
ِلُُ
ﻛﺄﺗَ تُﻧْﻛُ اذ
ً
ِإ
،سُ دَﻌَﻟا ،بِوﺑُﺣُ ﻟا نْﻣِ ﺔُﺑَﺳَﺎﻧَﻣُ ﻟا ﺔَﺣَﯾﺣِﺻﱠﻟا تِﺎﯾﱠﻣﱢ ﻛَﻟا لَﻛُْ
ﺄﺗَ نَْ
أ ادًّﺟِ مﱢﮭِﻣُ ﻟا نْﻣِ نُ وﻛُﯾَﺳَ ،م
ِ
ﺎﯾَﺻﱢ ﻟا
. مدﱠﻟا ﻲﻓِ رُ ﻛﱠﺳﱡﻟا ﻊَﻓَرْﺗَ نَْ
أ نﻛِﻣْﻣُ ﻟا نﻣِ ﺎﮭَﻧﱠَ
ﻷِ ﺔُﯾﱠوﺷﻧّﻟا تُاوَارَﺿْﺧَﻟا ،ﺎﯾَِﻟوﺻُ ﺎﻔَﻟا







ُْﱠموﺻﻟا
Fasting
ِِ
If you eat vegan (no meat or dairy) or vegetarian during fasts, it is important to eat the correct
portions of grains, lentils, beans, and starchy vegetables because they can increase your blood sugar.
136

137. . د ِﯾَﻟا ﺔَﺿَﺑْﻗَ

مﺟْﺣَﺑ نُ رﺎﻘَ
ٍِِ
ﯾُ يذِﱠﻟا ،كِﻘِﺑَطَ نﱢ ﻣَ ¼ دﱡﺣَ ﻰَﻟِإ ﺔِﯾﱠوِﺷﻧّﻟا ﺔِﻣَﻌِط
َْ
ﻷا ءِازَﺟَْ
أ نْﻣِ لَ
ﱢﻠﻘَﺗُ نَْ
أ رُ ﻛﱢذَﺗُ
. ﺔٌﯾﱠوﺷﻧ رُ ﯾْﻐَﻟا تِاوَارَﺿْﺧَﻟﺎﺑ قﺑَطﱠﻟا نْﻣِ ﻲﻘﱢﺑَﺗَﻣُ ﻟا ءُ زْﺟُ ﻟا ﻼ ًﻣَ
َ
أ









يرﺷﻛﻟاو
Koushari
( رﺿﺧﻷا لوﻔﻟا) (ﻼﺟﺎﺑﻟا) ءﻼﻗﺎﺑﻟا
Bajela
ُْﱠموﺻﻟا
Fasting
ِِِ
Remember to limit the portion of starchy foods to ¼ of your plate, which is about the size of your fist.
Fill the remaining space on your plate with non- starchy vegetables.
137

138. ََُِِْ
ََََُُ

تﻻﺎﻔﺗﺣﻻا
تﺎ ﺑ
C
ﺳﺎﻧﻣ
elebrations
ﻟاو

139. ل َوﺎَﺣ َ . لﱠﻗََ
أ ٍةرَﯾﻐِﺻَ تٍ ﺎﯾﱠﻣﱢ ﻛَﺑ لﱞﻛُ نْﻛَِﻟوَ تِﺎﺑَﺳَﺎﻧَﻣُ ﻟا لَﻼَﺧِ كََ ﻟ ﺔُﺑَﺑﱠﺣَﻣُ ﻟا ﺔُﻣَﻌ
ْ
ِط
َْ
ﻷا لَﻛُﺄﺗَ نَْ
أ ﻊُ ﯾطِﺗَﺳْﻧَ
مﺎ

ﯾﱠ
َ
ﻷا ﻲﻓِمﺎﻌَطﱠﻟا تَﺎﻗَوَْ
أ سُ ﻔْﻧَﻲﻓِلُ ﻛُْ
ﺄﺗَنآْ لوﺎﺟو تِﻻﺎَﻔَﺗﺣْﻻا لﻼَﺧ ﺔٍ ھ
ُ
ََِِِارَﺷَﺑ لُ ﻛُﻷا بَﻧﱠﺟَﺗَﺗَنَْ
أ

. ﺔِﯾﱠدﺎِﯾَﺗِﻋِْﻻا

ططﺧﺗ نَْ
أ تِﺎﺑَﺳَﺎﻧَﻣﻟُ اوَ تِﻻﺎَﻔَﺗِﺣِْﻻاِ ةرﺗﻓ لﻼﺧ رﻛﺳﻟا ﺔﺑﺳﻧ ﻰﻠﻋ ةرطﯾﺳﻠِﻟ ىرَﺧُْ
ﻷا ﺔُﻘَﯾرطﱠﻟا
ﻲﻓِ مُﺎﻌَطﱠﻟا لَﻛََ
أ دُﻌْﺑَ ﺔًﺻﱠﺎﺧَ ،ىر
ُ
َﺧْﻷا م
َ
ِ
ﺎﯾﱠﻷا نْﻣِ كﻟذ ﻲﻓ لَوَط
ْ َ
أ تٍ ﻗْوَِﻟ ﺔًﺿَﺎﯾَر
ِ
ﻟا ﺔﺳﺳرﺎﻣﻣﻟ
نْﻋَ
ﺔُﯾﱠﺣﱢ ﺻﱢ ﻟا ﺔِﯾﺎَﻋَرﱢ ﻟا مدﱠﻘَﻣُ ﻊَﻣَ

مُ
ﱢﻠﻛَﺗُ . مدﱠﻟا ﻲﻓِ

رﻛﱠﺳﱡﻟا ض ِﻔْﺧَ ﻰَﻠﻋَ كِدُﻋِﺎﺳَﯾُﺳَ اذَھَ . تِﻻﺎَﻔَﺗِﺣْﻻاِ

ِ
. كَﻟَﺔُﺑَﺳِﺎﻧَﻣُ ﻟا ﺔُﺿَﺎﯾَرﱢ ﻟا نِﯾر
ِ
ﺎﻣَﺗﱠﻟا

عوْﻧَ
ِ










ََََََُُُِِْتﻻﺎﻔﺗﺣﻻاتﺎﺑﺳﺎﻧﻣﻟاو
Celebrations
ِ
ِِِ
ِ
ِِ
You can still eat your favorite foods during celebrations, but eat smaller amounts. Prevent overeating
at the celebration by eating at normal mealtimes before hand.
Another way to control blood sugars during celebrations is to plan to do more activity during that day,
especially following the celebration meal. This will help to lower your blood sugar. Talk to your health
care provider about exercise that works for you.
139

140. ٍﺔﱢ ﯾ ﻣ ﻛَﻰَﻠﻋَيوﺗَﺣْﺗَةًدَﺎﻋَﺎﮭَﻧﱠَ
ﻷِ،تُﺎﺑَﺳَﺎﻧَﻣﻟُ اوَ تِﻻﺎَﻔَﺗِﺣِْﻻا لَﻼَﺧِ تِﺎﺑوَرُ ﺷْﻣﻟَا لِوُﺎﻧَﺗَدَﻧْﻋِارًذَﺣَ نْﻛُ
ِ
تٌﺎﺑوَرُ ﺷْﻣَبُ رَﺷَْ
أ وَْ
أ ﺎﮭَﻧْﻋَﻻ ًدَﺑَءُ ﺎﻣﻟَا لَوَﺎﻧَﺗَ وَْ
أ تِﺎﯾﱠﻣﱢ ﻛﻟَا هِذِھَ لُ ﻠَﻗِ . تاردﯾھوﺑرﺎﻛﻟا نْﻣِةٍ رَﯾﺑِﻛَ
بٌوﻛُ كَﺳِﻔْﻧَِﻟ رَﺿﱠﺣَ ،ر
ِ
ﻛﱠﺳﱡﻟﺎﺑ ةﻼﺣﻣﻟا يﺎﺷﱠ
ِ ﻟا نْﻣِ رُ ﯾﺛِﻛَﻟا

تْرَﺿَﺣَ اذ
ً
إ . رﻛْﺳﱡﻟا نْﻣِ ﺔﯾﻟﺎﺧﻟا ادوﺻﻟا

ِِ
.

رﻛﱠ
ِ
ﺳﱡﻟا لَﺋِادَﺑَ لَﻣَﻌْﺗَﺳْاِوَْ
أ ةﻼﺣﻣ رَﯾُﻐُﻟا يﺎﺷﱠﻟا
ِ
نْﻣِ







ََََََُُُِِْتﺎﺑﺳﺎﻧﻣﻟاوتﻻﺎﻔﺗﺣﻻا
Celebrations
ﱠ
ِ
Be mindful of beverages during celebration occasions, because they usually are high in
carbohydrates. Limit these, or have water or diet soda instead. If a large amount of sweet tea is
prepared, prepare a plain cup without sweetener or with a sugar substitute for yourself.
140

141. ءَا زَ ﺟَْ
أ رْﺗَ ﺧْاِ . ﺎﮭَ
ُﻠﻛُْ
ﺄﺗَﻲﺗِﱠﻟا تِﺎﯾﱠوﻠْﺣَﻟا ﺔِﯾﱠﻣﱢ ﻛَنْﻣِتُﺎﺑَﺳَﺎﻧَﻣﻟُ اوَ تِﻻﺎَﻔَﺗِﺣِْﻻا ﻲﻓِارًذَﺣَ نْﻛُ
ِ كَِﻟذَﻛَ
سَْ
ِﻔﻧ ﻲﻓِﺔُﮭَﻛﺎِﻔَﻟاوَ ﺔﯾﺳﺋﯾرﻟا تُﺎﺑَﺟْوَﻟا لُ ﻛُْ
ﺄﺗََ
ﻷِنَْ
أ ادًﻛﱢَ
ﺄﺗَﻣُ نْﻛُ . تِﺎﯾﱠوْ
ِﻠﺣُ ﻟا لَدَﺑَ ﺔِﮭَﻛﺎِﻔَﻟا نْﻣِ ةًرَﯾﻐِﺻَ
ن ﻣ غَارَﻓَ ﺔﺣﺳﺗَﻓَ دُﺟِﺗَوَكَﺗَﻗْوَذَﺧُْ
ﺄﺗَ نْ َ
أ لْوﺎِﺣَ تِﻗْوﻟَا
. ﺎﻣَﮭِﻧَﯾْﺑَ تٍ ﺎﻋﺎَﺳَ 3 ﻰﻟا -2











ﺔِ ﮭَﻛﺎِﻔَﻟا نْ ﻣِدﱡﺣَأوَءزﺟ1
1 portion of Fruit
. فِﯾﺎطَ
ِﻘَﻟا ن ْﻣِدٍ ﺣِاوَاءًزْﺟُ1
1 portion of Katayif .ف ُﯾﺎ طَﻘَﻟا
Katayif
ََََََُُُِِْتﺎﺑﺳﺎﻧﻣﻟاوتﻻﺎﻔﺗﺣﻻا
Celebrations
َ
ِ
ِْ
Likewise, be careful of celebration sweets. Choose a small portion of fruit instead. Make sure to space
out the timing between the main meal and the portion of fruit to 2-3 hours.
141

142. ﱡِِ
ْ
َ



ﻲﻛﯾرﻣﻷ اَ
American Foods
ُءاذﻐِﻟا

143. تٍ ﺎﯾﱠﻣﱢ ﻛَ لُ ﻛُْ
ﺄﺗَ ﺎﻣَﻧﱠﻋَ . ة رﯾﺑﻛ ت ﺎﯾﻣﻛ ت ﻠﻛ
ًَ
ِ أ اذ ِإ . مﱠ
ِ
دﻟا ﻲﻓِرﻛﱠ
ِ
ﺳﱡﻟا ﺔِﺑَﺳْﻧِ نْﻣِﻊُ ﻓَرْﯾَﻲﱡﻛﯾِ
رﻣْ
َ
ِ
ﻷا ءُ اذَﻐﻟِا
. ب
ْ
ِﻠْﻘَﻟا ض ِارَﻣَْ
ﺄﺑ بُ ﺎﺻَﺗُﺳَ تِﻻوَﻛُﺄﻣﻟَا هِذِھَ نْﻣِةًرَﯾﺑﻛَ











. نﺑْﺟُﻟا ﻊَ ﻣَﺔ ُﻧوَرُﻛَﻌْﻣﻟَا
Mac and Cheese


. ﺔُﯾﱠِﻠﻘْﻣَﻟا ﺎِطَﺎطَﺑَﻟا ﻊَﻣَ رُﻏِرْﺑُﻟا
Burger and Fries
.ازَﺗﯾْﺑ
Pizza
َُِﱡِِ
ْ
َ
ءاذﻐﻟاﻲﻛﯾرﻣﻷا
American Foods
ِِ
َََْﱢﱠًٌََ
ِِ
These American foods raise blood sugar if you eat them in large amounts. In large amounts, they also
lead to heart disease.
143

144. ءُ زْﺟُ لﺎِﺛَﻣِﻟا لﯾِﺑِﺳَ ﻰﻠَﻋَ . ﻲﱞﺣﱢ ﺻِ مٌﺟْﺣَ وَْ
أ ءَازَﺟْ َ
أ لَﻛُ ْ
ﺄﺗَ نْ َ
أ ادًﻛﱢ َ
ﺄﺗَﻣُ نﱠﻛُ ،ﺔًﯾﱠﻛﯾِ
رﻣْ َ
أ تٍ ﻼ َﻛِ َآ لُ ﻛُ

ْ
ﺄﺗَ ﺎﻣَدَﻧْ
ِ
ﻋِ
لِﻣَﻌَِﻟ ﺔُطَﻼ َﺳﱠﻟا وَْ
أ تِاوَارَﺿْﺧَﻟا ﺔُﻓَﺎﺿَ ِإ . ازَﺗﯾْﺑﻟِا ( زُْﺣ ۱) نْﻣٌِةدَﺣِاوَ ﺔٌﻌَط
ْ
ﻗِ ﻲَھِ ازَﺗﯾْﺑﻟِا نﻣ ﻲﺣﺻ
. ﺔِﺑَﺟ ْوﻟ َا








. ازَﺗﯾْﺑِ
Pizza


ازَﺗﯾْﺑﻟِ ان ْﻣٍِدِﺣاوَاًءزْﺟُ۱
1 portion of Pizza
َُِﱡِِ
ْ
َ
ءاذﻐﻟاﻲﻛﯾرﻣﻷا
American Foods
When you eat American foods, make sure to eat a healthy portion. For example, a healthy portion of
pizza is 1 slice. Add vegetables or a salad to make a meal.
144

145. ك ﻟذ ﻛ َوَ ىرَﻛْﺳﱠﻟا ةِرَطَﯾْﺳﱠﻟا ﻰَﻠﻋَ دَﻋِﺎﺳَﺗُ نَْ
أ نﻛِﻣْﻣُ ﻟا نﻣِ ،نْﻛَِ ﻟوَ ﺔٌﺑَﻌْﺻَ نَوﱠﻛَﺗَ ﺔِﯾَذِﻐْﺗﱠﻟا تِادَﺎﻋَ رُ ﯾﯾﻐْ
ِﺗَ
لﱡﻛُ دﯾُﻔِﺗُﺳَوَ ﺔٌﯾﱠﺣﱢ ﺻِﺔٌﯾَﻣْﺣِ ﻲ َھِ ىرَﻛْﺳﱠﻟا ﺔُﯾَﻣْﺣِ . ﺔ ِﯾَودَْ
ِﻷا ﻰ َﻠﻋَدِﺎﻣَﺗِﻋِْﻻا نْﻣِلَ
ﱢﻠﻘَﺗُنَْ
أ نﻛِﻣْﻣﻟُ ا نﻣِ
. ﺔَِﻠﺋﺎِﻌﻟَا ﻲﻓِ دٍ ﺣِا وَ






ََُُﺔﺻﻼﺧﻟا
Conclusion
ََِ
Changing the way you eat is difficult. However, it can help control diabetes and can even reduce the
need for medications. A diabetes diet is a healthy diet and will benefit everyone in your family.
145

146. :ه ﺎﻧدأ ﺔﻣﺋﺎﻘﻠﻟ رظ ﻧأ ،ﺔﯾﺑ ﻐ
رﻌﻟا ﺔ ﻠﻟﺎﺑ يرﻛﺳﻟا ن ﻋ رﺛ ﻛأ تﺎﻣوﻠﻌﻣ ﻰﻠﻋ ل وﺻﺣﻠﻟ


َْ
ٌﱠَِِ
ٌََُْﱢ
ِ
ﱠﱡ
نﻋﺔﯾﻓﺎﺿإتﺎﻣوﻠﻌﻣ يرﻛﺳﻟا
Additional Diabetes Information
َََُْﱠﱡََُْ
ٍَََََُُِْْﱡﱢَََِﱠَََُِِِِِْ ِِِِ
www.diabetes.org ي ﱢ رِﻛﱠﺳﱡﻟا ﻰﺿَرْﻣَِﻟ ﺔﯾﻛﯾرﻣﻻا ﺔُﯾﱠﻌِﻣْﺟَﻟا
DIABETES [phone] -800-1 : م

ﻗرﻟا ﻰﻠﻋ لﺻﺗأ و أ
.تﺎ ﻐﻠﻟا ﻊ ﱠ

ﯾﻣﺟ ﻲﻓ ﺔﻣﺟرﺗﻟا ﺔﻣدﺧ ُرﻓوََﺗَﺗ
ََْﱠََُِﱠْ
ِ
َُِْﱠَََِِِْﱡَِ
ِ
ٌَِْ: ﺔ ِﯾﱠﺑرَﻌَﻟا ﺔِﻐَ ﱡ
ِ ﻠﻟﺎِﺑ يﱢرِﻛﱠﺳﻟاﱡ نْ ﻋَتٍﺎﻣَوُﻠﻌْﻣَ يوِﺣْﯾَ MedlinePlus ﻊ ﻗو ﻣ
https://www.nlm.nih.gov/medlineplus/languages/diabetes.html

ْ
ُِEthnoMed دﯾﻣ اوﻧﺛا
http://ethnomed.org/patient-education/diabetes
For more information about diabetes in Arabic, see the list below:
The American Diabetes Association www.diabetes.org
or call: 1-800-DIABETES [phone].
Interpretation in all languages is available.
MedlinePlus has diabetes information in Arabic:
https://www.nlm.nih.gov/medlineplus/languages/diabetes.html
EthnoMed http://ethnomed.org/patient- education/diabetes
146