Diabetes

Diabetul
Romanian These materials were developed by the Nutrition Education for New Americans project of the Department of Anthropology and Geography at Georgia State University, Atlanta, Georgia. Funded by the United States Department of Agriculture Food and Consumer Service for Food Stamp Program families. In accordance with Federal law and U.S. Department of Agriculture's policy, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, religion, political beliefs or disability. For more information call (404) 651-2542.

Acest text a fost produs de ctre Departamentul de Antropologie i Geografie de pe lng Georgia State University din Atlanta, Georgia, n cadrul proiectului de Educaie Nutritiv Pentru Cei Noi Venii n America. Fondurile necesare au fost puse la dispoziie de ctre Serviciul de Alimentare i Consumatori Pentru Familiile din Programul de Cupoane Gratuite de Alimente (Food Stamps), din cadrul Ministerului de Agricultur al Statelor Unite. n conformitate cu legile federale i a directivelor elaborate de Ministerul de Agricultur al Statelor Unite, este interzis acestei instituii s fac orice fel de discriminare pe baz de ras, culoarea pielii, originea naional, sex, vrst, religie, crezuri politice sau incapacitate. Pentru informaii suplimentare v rugm s chemai la (404) 651-2542.

Diabetes

Diabetul
What is diabetes?
Diabetes is a disease in which the body does not produce or properly use insulin.

Ce este diabetul? Diabetul este o boal cnd corpul omenesc nu

produce sau nu folosete n mod corespunztor insulin. Insulin is a hormone that changes sugar, starches and other food into energy needed for daily life. Insulina este un hormon care transform zahrul, amidonul i alte alimente n energia necesar pentru viaa zilnic.

How is diabetes managed? Cum se poate controla diabetul?

The management of diabetes has three parts: Controlul diabetului se face prin trei ci:

Healthy Eating
Consumarea alimentelor sntoase

Physical Activity
Activitate fizic

Medication (if needed)

Medicamente (dac este necesar) You can help control your blood sugar (also called blood glucose) and diabetes when you eat healthy, get enough physical activity, and stay at a healthy weight. Cum pot controla diabetul meu? Putei controla nivelul de zahr n snge (denumit i glucoz n snge) i diabetul atunci cnd consumai mncruri sntoase, avei destul activitate fizic i v meninei o greutate sntoas.

How can I control my diabetes?

A healthy weight also helps you control your blood fats (cholesterol) and lower your blood pressure. O greutate sntoas ajut de asemenea s inei sub control grsimile de snge (colesterolul) i s micorai tensiunea arterial. Many people with diabetes also need to take medicine to help control their blood sugar. Multe personae cu diabet au nevoie n plus s ia i medicamente pentru a ajuta ca s in sub control zahrul din snge.

Eat Healthy

Consumai mncruri sntoase

Using the Food Guide Pyramid helps you eat a variety of healthy foods. Variety means eating foods from each of the food groups every day. When you eat different foods each day, you get the vitamins and minerals you need. Folosind piramida alimentar drept ghid ajut ca s consumai o varietate de alimente sntoase. Varietate nseamn a se consuma n fiecare zi alimente din fiecare grup alimentar. Atunci cnd consumai alimente diferite n fiecare zi, obinei vitaminele i substanele minerale de care avei nevoie. Here is an example of getting a variety of foods each day. Iat un exemplu pentru a avea o varietate de alimente n fiecare zi:

Day 1 Ziua 1
Grains: Grne: Fruit: Fructe Vegetable: Legume: Dairy: Lactate: Protein: Proteine: tortilla tortilla apple mr broccoli broccoli milk lapte chicken gin

Day 2 Ziua 2
brown rice orez maro mango mango tomatoes roii yogurt iaurt beans fasole

Eat From all the Food Groups

Mncai din toate grupele de alimentele

Buy whole grain breads and cereals. Some examples are
whole grain breads, bran flakes, brown rice, whole-wheat pasta, bulgur and amaranth. Cumprai pine integral i cereale din fin integral. Cteva exemple sunt pinea integral, cereale cu coninut de tr, orez maro, paste finoase pe baz de fin integral, bulgur i amarant.

Eat fewer fried and high-fat starches such as pastries, biscuits or muffins.
Mncai mai puin mncruri prjite i cele cu coninut ridicat de amidon cum ar fi prjituri, biscuii sau brioi (muffin).

Fresh fruit is the best choice. When buying canned fruit, look for the words, canned in
its own juice. Fructele proaspete este alegerea cea mai bun. Atunci cnd cumprai fructe n conserve, vedei care sunt acelea pe care este scris conservate n suc propriu.

Buy smaller pieces of fruit, and drink fruit juices in small amounts.
Cumprai fructe de dimensiuni mai mici i consumai sucuri n cantitate mai mic.

Eat raw and cooked vegetables with very little fat.

Consumai legume n stare crud sau fierte cu foarte mic cantitate de grsime adugat.

Use mustard instead of mayonnaise on a sandwich.

Folosii mutar n loc de maionez pe sandvi.

Use vegetable cooking oil spray instead of oil, shortening, butter or margarine, or lard
when cooking. Folosii la gtit uleiuri vegetale care se pulverizeaz n loc de ulei, grsime pentru frgezirea aluatului (shortening), unt, margarin sau untur.

Cooking techniques that are good for you are: baking, broiling, boiling, stir-frying,

roasting, steaming, stews and grilling. Avoid cooking foods in large amounts of oil. Metode de gtit care sunt considerate bune sunt: a coace, a frige pe grtar de cuptor, prin fierbere, prin prjire la foc iute cu amestecare continu, friptur la cuptor, prin aburire, prin gtire nbuit sau la grtar deschis.

Choose lower fat cuts of meat such as: chicken, turkey. When buying pork, beef and

ham, trim off the extra fat. Alegei carne care are grsime ct mai puin, cum ar fi: gin i curcan. Dac cumprai carne de porc, vac i unc, ndeprtai grsimea n exces. Alegei lapte i produse lactate care sunt lipsite de grsime (degresate) sau care au coninut redus de grsimi (1%).

Choose fat free (skim) or low-fat (1%) milk, or dairy foods.

Grains, Beans and Starchy Vegetables

Grnele, fasolea i legumele care conin amidon

What are starches or carbohydrates?
Starches are breads, grains, cereal, pasta, beans or starchy vegetables. Eat some starches/ carbohydrates at each meal. People might tell you not to eat many starches/carbohydrates, but that is no longer correct advice. Eating starches/carbohydrates is healthy for everyone, including people with diabetes.

Ce este amidonul i ce sunt hidraii de carbon?

Amidonul se gsete n pini, fulgi de cereale, paste finoase, fasole i n legume cu coninut de amidon. Putei consuma din aceste alimente cu coninut de amidon i hidrai de carbon la fiecare mas. Unii poate v spun ca s nu consumai alimente cu coninut de amidon i hidrai de carbon, dar aceasta nu se mai consider a fi un sfat corect. Consumnd alimente cu coninut de amidon i hidrai de carbon este sntos pentru oricine, incluznd i acei care au diabet.

How many starches/carbohydrates do I need each day? 611 servings each day Ct s mnnc n fiecare zi din alimentele ce conin amidon i hidrai de carbon? 611 porii n fiecare zi
The number of servings you should eat each day depends on: Numrul de porii pe care s le consumai n fiecare zi depinde de: The calories you need Numrul de calorii de care avei nevoie

Your diabetes plan

Planul dvs. de tratament pentru diabet Starches give your body energy, B vitamins, minerals and fiber. Whole grains are healthier because they have more vitamins, minerals, and fiber. Fiber helps you have regular bowel movements. They also help you better control your blood sugar. Cum acioneaz amidonul i hidraii de carbon asupra corpului? Amidonul d energia necesar corpului omenesc, ct i vitamina B, substanele minerale i substanele fibroase. Grnele cu tra reinut sunt mai sntoase pentru c au un coninut mai ridicat de vitamine, substane minerale i substane fibroase. Substanele fibroase ajut ca s avei scaune regulate. Totodat ajut ca s v controlai mai bine nivelul zahrului n snge.

What do starches and carbohydrates do for my body?

Grains, Beans and Starchy Vegetables (continued) Grnele, fasolea i legumele care conin amidon (continuare)

How much is one serving of starch/carbohydrate? Ct este o porie de alimente care conin amidon i hidrai de carbon?
1 slice of bread
1 felie de pine

1 small potato, casaba or plantain

1 cartof mic, casaba sau plantan

cup cooked cereal such as oatmeal or cream of wheat cup dry cereal such as corn flakes a cup of cooked rice
a de ceac de orez fiert

de ceac de fulgi de cereale fierte, cum ar fi fulgi de ovz sau gri

de ceac de fulgi de cereale uscate, cum ar fi fulgi de porumb

1 small tortilla, roti bread or enjira bread

1 tortill mic, sau pine roti sau pine enjira

You may need to eat one, two or three starch/carbohydrate servings at a meal. If you need to eat more than one serving at a meal, choose different foods from this food group. For example: S-ar putea s avei nevoie s mncai 1, 2 sau 3 porii de alimente ce conin amidon sau hidrai de carbon la cte o mas. Dac avei nevoie s mncai mai mult de o singur porie la o mas, alegei diferite feluri din acest grup de alimente. Spre exemplu: Breakfast: cup dry cereal and 1 slice of bread2 servings La micul dejun: de ceac de fulgi de cereale uscate i 1 felie de pine2 porii Lunch: a cup of rice and cup of cooked plantains2 servings La prnz: a de ceac de orez i de ceac de plantan gtit2 porii Dinner: cup of pasta and one bread stick2 servings La cina: de ceac de paste finoase i un baton de pine2 porii Snack: 6 crackers1 serving La gustare ntre mese: 6 biscuii1 porie Total for the day: 7 servings. Notice that the carbohydrates are balanced at the meals. This can help you control your blood sugars. Total pe zi: 7 porii. Remarcai c hidraii de carbon sunt balansai pe toate mesele, ceea ce v poate ajuta la inerea sub control al zahrului din snge.

Vegetables

Legumele
Vegetables are healthy for everyone, including people with diabetes. Eat raw and cooked vegetables everyday. Vegetables give you vitamins, minerals, and fiber with very few calories. Look for vegetables that are bright in color. A few examples are: carrots, peppers, eggplant, broccoli, tomatoes, and spinach. Legumele sunt foarte sntoase pentru oricine, incluznd i persoanele care au diabet. Consumai n fiecare zi legume sub form crud sau gtit. Legumele v dau vitamine, substane minerale i substane fibroase, toate avnd foarte puine calorii. Cutai acele legume care au o gam de culori. Iat cteva exemple: morcovi, ardei, vnt, brocoli, roii i spanac. You should have 3 to 5 servings every day. Consumai din acestea 3 pn la 5 porii n fiecare zi.

How much is a serving of vegetables? Ct reprezint o porie de legume?

cup cooked vegetables, like cooked green beans, eggplant, spinach and squash
de ceac de legume, ca de exemplu: fasole verde, vnt, spanac i dovlecel, toate n stare gtit

1 cup raw vegetables, like a salad, carrot sticks or cut up cucumbers

O ceac de legume crude, ca de exemplu: salat verde, bee de morcovi sau castravei tiai n felii

cup vegetable juice, like tomato juice or carrot juice

de ceac de suc din vegetale, ca de exemplu: suc de roii sau suc de morcovi

You might need to eat one, two or three vegetable servings at a meal. If you need to eat more than one serving at a meal, choose different types of vegetables or have two or three servings of one vegetable. Putei mnca una, dou sau trei porii de legume la o mas. Dac avei nevoie s mncai mai mult dect o porie la o mas, s alegei diferite feluri de legume sau s consumai dou sau trei porii din aceeai legum.

Fruits

Fructele
Fruit is healthy for everyone, including people with diabetes. Fruit gives you energy, vitamins and minerals and fiber. Fructele sunt sntoase pentru oricine, incluznd i persoanele care au diabet.

How many servings of fruit do I need? Cte porii de fructe am nevoie?

2 to 4 servings 24 porii

What is a serving of fruit? Ct este o porie de fructe?

1 small apple or pear (approximately the size of a womans fist)
1 mr mic sau o par mic (aproximativ de mrimea unui pumn al unei femei)

cup of apple or orange juice of a grapefruit

de grepfrut

de ceac de suc de mere sau de portocale

1 small banana or of a large banana

1 banan mic sau de banan mare de ceac de fructe tiate

cup of chopped fruit cup of raisins or dried fruit (approximately what would fit in the palm of your hand)
de ceac de stafide sau de fructe uscate (cam ct ncape n palma unei mini) You might need to eat one or two servings of fruit at a meal. Este nevoie s mncai una sau dou porii de fructe la o mas.

How should I eat fruit? Cum s mnnc fructele?

Eat fruits raw, or as juice with no sugar added.
Mncai fructele n stare crud sau sub form de suc fr zahr adugat.

Buy smaller pieces of fruit.

Cumprai fructe de dimensiuni mai mici.

Milk and Yogurt Foods

Produsele lactate i iaurtul

Fat-free and low-fat milk and yogurt are healthy for everyone, including people with diabetes. Milk and yogurt give you energy, protein, calcium, vitamin A, and other vitamins and minerals. Laptele i iaurtul fr coninut de grsimi i cel cu coninut redus de grsimi sunt sntoase pentru orice individ, incluznd i cei care au diabet. Laptele i iaurtul v dau energia necesar, precum i proteine, calciu, vitamina A i alte vitamine i substane minerale. Drink fat-free (skim or nonfat) or low-fat (1%) milk each day. Eat low-fat or fat-free yogurt. They have less total fat, saturated fat and cholesterol. Consumai n fiecare zi lapte fr coninut de grsimi (lapte degresat sau lipsit de grsimi sau lapte cu coninut redus de grsimi (1%). Mncai iaurt cu coninut redus de grsimi sau iaurt degresat. Aceste produse conin mai puin din grsimi totale, grsimi saturate i colesterol. 2 to 3 servings each day. Note: If you are pregnant or breastfeeding, eat four to five servings of milk and yogurt each day. Cte porii am nevoie n fiecare zi? 2 pn la 3 porii n fiecare zi. Remarc: Dac suntei nsrcinat sau dac alptai, consumai patru pn la cinci porii de lapte sau iaurt n fiecare zi.

How many servings do I need each day?

How much is a serving of milk and yogurt? Ct reprezint o porie de lapte sau iaurt?
1 cup fat-free plain yogurt (look for yogurts flavored with aspartame also)
1 ceac de iaurt care nu are nici un coninut de grsimi i nici alte adausuri de fructe (putei mnca i iaurt aromat cu adaus de aspartam).

1 cup skim or low-fat milk

1 ceac de lapte degresat sau cu coninut redus de grsimi

Note: Avoid yogurts that say, fruit on the bottom. They contain high amounts of added sugar. Remarc: Evitai iaurtul care este marcat: fructe la fund. Acesta conine cantiti ridicate de zahr adugat.

Meat, Poultry, Fish, Eggs and Nuts

Carne, psri de curte, peti, ou i diferite sorturi de nuci

This food group contains meat (beef, pork, lamb), chicken, turkey, eggs, fish, nuts and tofu or soy products. Eat small amounts of some of these foods each day. All these foods provide our bodies with protein. Acest grup de alimente conine carne (de vac, porc i miel), gin, curcan, ou, diferite sorturi de nuci i tofu sau produse din soia. Protein foods help your body build tissue and muscles. They also give your body vitamins and minerals. Proteinele din alimente ajut corpul ca s formeze esuturi noi i muchi. Ele mai furnizeaz corpului i vitamine i substane minerale.

How many protein foods do I need each day? 2 to 3 servings Cte alimente care conin proteine am nevoie s consum n fiecare zi?
pn la 3 porii

How much is a serving of meat, poultry, fish, eggs and nuts? Ct reprezint o porie de carne, psri de curte, pete, ou i sorturile de nuci?
2 to 3 ounces of cooked fish
5085 grame (23 ounces) de pete gtit

2 to 3 ounces cooked chicken 3 to 4 ounces tofu ( cup)

5085 grame (23 ounces) gin gtit 85110 grame (34 ounces) de tofu ( ceac)

1 egg (equals one ounce of protein)

1 ou (corespunde la 28 grame (1 ounce) de proteine) 1 felie de brnz sau 28 grame (1 ounce) de brnz (aproximativ mrimea unei baterii tip D)

1 slice of cheese or one ounce of cheese (approximately the size of a D battery) 2 tablespoons of peanut butter (equals one ounce)
2 linguri de unt de arahid (peanut butter) (corespunde la 28 de grame, adic 1 ounce)

Meat, Poultry, Fish, Eggs and Nuts (continued)

Carne, psri de curte, peti, ou i diferite sorturi de nuci (continuare) Helpful Tips: Sugestii ajuttoare:
The serving size you eat now may be too big.
Mrimea poriei pe care o mncai acum s-ar putea s fie prea mare.

Take a look at a deck of cards. This size is equal to 2 to 3 ounces.

Considerai ct reprezint un pachet de cri de joc. Aceast mrime corespunde la 50 85 grame (23 ounces)

Buy cuts of beef, pork, ham and lamb that have only a little fat on them. Trim off the

extra fat. Cumprai carne de vac, porc, unc i miel care are grsime ct mai puin. ndeprtai grsimea n exces. Consumai carne de psri de curte i de curcan, dar fr piele.

Eat chicken or turkey without the skin. Cook protein foods in low fat ways: broil, grill, stir-fry, roast, steam, boil or stew.
Gtii alimentele care conin proteine folosind metode de gtit care folosesc cantiti mici de grsime. Astfel de metode sunt: a frige pe grtar de cuptor, a frige la grtar deschis, prin prjire la foc iute cu amestecare continu, friptur la cuptor, prin aburire, prin fierbere i prin a gti nbuit.

Use only small amounts of oil when cooking meats, or using a cooking spray instead of
oil. Folosii numai cantiti mici de ulei atunci cnd gtii carne sau n loc de ulei folosii ulei pulverizat. S avei cte o mas fr carne. Ca surs de proteine ncercai fasole sau tofu.

Have a meal without meat. Try beans or tofu as your protein source.

Fats, Oils and Sweets

Grsimile, uleiurile i dulciurile

Fats and oils include butter, margarine, lard and oils that we add to foods and use to cook foods. Some oils are canola, olive and vegetable. Fats are also found in meats, dairy products, snack foods and some sweets. To control your diabetes, it is best to eat foods with less fat and less saturated fat (fat we get from meat and animal products). Grsimile i uleiurile includ unt, margarin, untur i uleiurile pe care le adugm la alimente i le folosim la gtit. Anumite uleiuri sunt uleiul canola, uleiul de msline i uleiuri vegetale. Grsimi se mai gsesc n carne, produse lactate, gustri expres (snack) i anumite dulciuri. Pentru a ine sub control diabetul dvs. este cel mai bine de a consuma alimente cu coninut mai redus de grsimi i de grsimi saturate (grsimile le primim din carne i din alte produse animale). Sweets are sugary foods that have calories but not very many vitamins and minerals. Some sweets are also high in fatlike cakes, pies, and cookies. Dulciurile sunt alimentele cu coninut de zahr care au calorii, dar numai foarte puine vitamine i substane minerale. Anumite dulciuri au i un coninut ridicat de grsimi, cum sunt prjiturile, plcintele i biscuiii. Eating too many sugary and high fat foods makes it hard to control your blood sugar and weight. If you do eat fats and sweets, eat small portions. Consumnd prea multe alimente zaharate i cu coninut ridicat de grsimi va face ca s putei controla numai cu mare dificultate zahrul n snge i greutatea corporal. Dac consumai grsimi i dulciuri, mncai numai porii mici.

How much is a serving of fats, oils and sweets? Ct reprezint o porie de grsimi, uleiuri i dulciuri?
1 teaspoon oil
1 linguri de ulei

1 plain doughnut
1 gogoa simpl

1 tablespoon regular salad dressing

1 lingur de sos pentru salat

1 tablespoon syrup
1 lingur de sirop

2 teaspoons light mayonnaise

2 lingurie de maionez degresat

1015 chips
1015 cips

1 strip of bacon
1 felie de slnin

1 cookie
1 prjitur

Romanian These materials were developed by the Nutrition Education for New Americans project of the Department of Anthropology and Geography at Georgia State University, Atlanta, Georgia. Funded by the United States Department of Agriculture Food and Consumer Service for Food Stamp Program families. In accordance with Federal law and U.S. Department of Agriculture's policy, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, religion, political beliefs or disability. For more information call (404) 651-2542.

Acest text a fost produs de ctre Departamentul de Antropologie i Geografie de pe lng Georgia State University din Atlanta, Georgia, n cadrul proiectului de Educaie Nutritiv Pentru Cei Noi Venii n America. Fondurile necesare au fost puse la dispoziie de ctre Serviciul de Alimentare i Consumatori Pentru Familiile din Programul de Cupoane Gratuite de Alimente (Food Stamps), din cadrul Ministerului de Agricultur al Statelor Unite. n conformitate cu legile federale i a directivelor elaborate de Ministerul de Agricultur al Statelor Unite, este interzis acestei instituii s fac orice fel de discriminare pe baz de ras, culoarea pielii, originea naional, sex, vrst, religie, crezuri politice sau incapacitate. Pentru informaii suplimentare v rugm s chemai la (404) 651-2542.