Guide to Heart-Healthy Label Reading – continued

fraserhealth.ca/health-topics-a-to-z/heart-health healthlinkbc.ca `qy jfAu jF iksy rijstrz zfietIsLn nfl gwl krn leI 8-1-1 nUM Pon kro

unlockfood.ca/recipes pulses.org lentils.org/recipes `qy cYWk kro 2 siPaF df sPf 1

Punjabi pOidaF qoN imlx vflIaF poRtInF Plant Proteins pOidaF qoN imlx vflIaF pRotInF ivc bInjL, dflF, mtr, suwky mtr, toPU, igrIaF aqy bIj sLfml hn[ ieh krn leI ienHF dI vrqoN mIt dI QF `qy kro:

• sYcuryitz PYt Gwt krn aqy afpxI idl dI ishq ivc suDfr krn leI • BuwK, KUn ivclI sLUgr, blwz prYsLr aqy kolYstrol nUM kMtrol krn vfsqy Pfiebr dI mfqrf vDfAux leI • pyt ivcly ishqmMd bYktIrIaf nUM Kurfk dyx leI ikAuNik ieh pRIboafieitk hn • smF aqy pYsy bcfAux leI ikAuNik ieh iqafr krny sOKy hn aqy ssqy hn • afiern, Polyt aqy potfsLIam vrgy ivtfimn aqy imnrl srIr ivc vDfAux leI

sRoq AudfhrxF srivMg suJfa bInjL kfly mFh, rfj mFh, nyvI, mUMg,

ipMto ickpIajL/gfrbFjLo bInjL hwms

½ kwp pkfey hoey ¼ kwp

Auh zwbybMd bInjL KrIdo ijnHF ivc lUx nhIN pfieaf huMdf jF Gr ivc bxfAu (hyTF dyKo)[ brykPfst leI aFizaF ivc rlfAu, byk kIqy jfx vfly KfixaF ivc pfAu, slfdF, iclI, sUpF, bUrIqojL ivc pfAu jF bIn pfsqf bxfAu[ sYNzivcF `qy lfAu, izwp jF slfd zrYisMgjL dy qOr `qy vrqo[

mtr suwky dly hoey jF pIly ½ kwp pkfey hoey sUpF aqy sOsF ivc pfAu[ hyTF Kfxy bxfAux bfry jfxkfrI dyKo[

dflF hrIaF, brfAUn, kflIaF, trtl **afpxf rUp kfiem rwKdIaF hn

lfl jF dlIaF hoeIaF lfl **Kfxy nUM sMGxf krdIaF hn

½ kwp pkfeIaF hoeIaF

Auh zwbybMd dflF KrIdo ijnHF ivc lUx nhIN pfieaf huMdf jF Gr ivc bxfAu (hyTF dyKo)[ kVHIaF, sUpF, EtmIl, cOlF, gryn aqy sbjLIaF vfly bfAUlF, slfdF, rYpF, tfkojL ivc pfAu[ dlIaF hoeIaF lfl dflF tmftrF dI sOs, izpF aqy sUpF ivc pfAu[ dflF dy pfsty bxfAu[

soey soieafbIn dIaF igrIaF sKq toPU/tYmpyh aYzfmfmy soieafbIn df duwD

¼ kwp ½ kwp ½ kwp 1 kwp

snYk vjoN, slfdF AuWpr, tryl imks ivc[ stwr PrfiejL, bUrItojL, kVHIaF jF girlz KfixaF ivc[ snYk vjoN jF pRotIn nfl BrpUr sfeIz izsL vjoN[ ibnF imwTy vfly, kYlsLIam aqy ivtfimn zI rlfey dI cox kro[

igrIaF bdfm, aKrot, pIkfn, kfjU, mUMgPlI igrIaF dy iGAu

¼ kwp 2 vwzy cmcy

alUxIaF, kwcIaF jF swukIaF rost kIqIaF[ slfdF, EtmIl, tryl imks, pkfeIaF hoeIaF sbjLIaF ivc pfAu jF hol grynjL AuWpr kuqr ky pfAu[ kudrqI, alUxIaF, ibnF imwTy vflIaF dI cox kro[ izpF, zrYisMgjL, smUdIaF ivc, tostF AuWpr jF sYNzivcF ivc vrqo[

bIj sUrjmuKI, kwdU, hYmp bIjF dy iGAu (sUrjmuKI, tfhInI)

2-3 vwzy cmcy 2 vwzy cmcy

slfdF, sUpF, byk kIqIaF cIjLF, sIrIalF, smUdIaF AuWpr pfAu[ slfd zrYisMg, byk kIqIaF cIjLF ivc, tost jF Pl AuWpr pfAu[

KurfkI XIst

rYWz stfr XIst 2 vwzy cmcy slfdF, mwkI dIaF iKwlF AuWpr brUro jF izpF aqy zrYisMgjL ivc rlfAu[

bxfAux bfry ihdfieqF suwky bInjL

1. bInjL nUM pfxI ivc 8 GMitaF leI iBAuN ky rwKo, iPr pfxI kwZo aqy sfP kro jF 3 kwp pfxI ivc 1 kwp bInjL 3 imMtF leI Aubflo[ hIt qoN cwk idAu aqy 1 GMty leI ipaf rihx idAu aqy iPr pfxI ivwcoN kwZo aqy aglf kdm jfrI rwKo[

2. bInjL dy hr 1 kwp ipwCy 3 kwp qfjLf pfxI dy pfAu 3. Aubflo, 45 imMtF qoN 2 GMitaF leI mwTI awg AuWqy pkfAu jd qwk nrm

nhIN ho jFdy, pfxI kwZo aqy vrqfAu[

suwky mtr 1. dly mtrF nUM pfxI ivc dI kwZo, mtrF dy 1 kwp ipwCy 2 kwp pfxI dy pfAu

2. Aubflo, 30 imMtF leI mwTI awg AuWqy pkfAu, pfxI kwZo aqy vrqfAu

suwkIaF dflF

1. dflF nUM pfxI ivc dI kwZo, iPr dflF dy 1 kwp ipwCy 3 kwp pfxI dy pfAu

2. Aubflo, 20 imMtF leI mwTI awg AuWqy pkfAu, pfxI kwZo aqy vrqfAu

pOidaF qoN imlx vflIaF poRtInF - jfrI Plant Proteins - continued

ieh jfxkfrI Aus slfh dI QF nhIN lYNdI ijhVI quhfnUM quhfzy zfktr vloN idwqI geI sI[

Catalogue #266170 (August 2019) Punjabi To order: patienteduc.fraserhealth.ca 2 siPaF df sPf 2

ishqmMd kuikMg aqy byikMg leI adlf-bdlIaF bInjL, dflF, mtr aqy suwky mtr rsoeI dy igrigt hn[

afpxy mnpsMd dy KfixaF nUM pOsLitk bxfAux leI ieh sOKIaF adlf-bdlIaF kro:

sbjLIaF df kOlf tfkojL jF: iksy vI rYspI ivclf ½ mIt bdlo

bdlo: iehdy nfl: bdlo: iehdy nfl:

½ jF sfrf kInovfa

pkfeIaF hoeIaF hrIaF

dflF

½ jF sfrf sLrYz kIqf

hoieaf pork

pkfeIaF hoeIaF

hrIaF dflF

Pfiedy: Pfiedy: ijLafdf Pfiebr ijLafdf pRotIn Gwt kYlrIaF Gwt PYt ijLafdf Pfiebr

sYNzivc sprYWz ljLfeIinaf

bdlo: iehdy nfl: bdlo: iehdy nfl:

mYanIjL hwms ½ jF sfrf rIkotf cIjL

mlIdf kIqy hoey icwty bInjL

Pfiedy: Pfiedy: Gwt PYt ijLafdf Pfiebr ijLafdf pRotIn Gwt kYlrIaF Gwt PYt ijLafdf Pfiebr

brgr mYk aYn’ cIjL

bdlo: iehdy nfl: bdlo: iehdy nfl:

½ jF sfrf

grfAUNz bIP

mYsL kIqy hoey ipMto bInjL

½ qwk

cIjL sOs pIly mlIdf

kIqy hoey mtr

Pfiedy: Pfiedy: Gwt kYlrIaF Gwt PYt Gwt sYcUryitz PYt ijLafdf Pfiebr Gwt PYt ijLafdf Pfiebr

brfAUnIjL cOklyt icwp kuwkIaF

bdlo: iehdy nfl: bdlo: iehdy nfl:

1 kwp

aftf 15 aONs df

1 zwbf kfly bInjL mlIdf kIqy

hoey

½ jF sfrf

qyl lfl msrF dI mlIdf kIqI

hoeI dfl

Pfiedy: Pfiedy: ijLafdf Pfiebr ijLafdf pRotIn ijLafdf Pfiebr ijLafdf pRotIn

icwqr pulses.org qoN afigaf lY ky vrqy gey hn