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  • CAN10119A-11 12 Eat-for-Health Arabic

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    The document provides tips for eating healthy to reduce cancer risk, including: - Limiting red meat to 3-4 times per week and choosing fish, poultry, beans or lentils on other days. - Limiting processed meats like ham and limiting salt intake. - Choosing low-fat dairy and limiting saturated and hidden fats. A balanced diet with variety and regular physical activity can help meet nutritional needs and reduce cancer risk better than supplements. Healthy eating is the first step to reducing cancer risk.

    Original Description:

    بلربلربلربلربلرشسي

    Original Title

    CAN10119A-11_12_Eat-for-Health_Arabic

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    The document provides tips for eating healthy to reduce cancer risk, including: - Limiting red meat to 3-4 times per week and choosing fish, poultry, beans or lentils on other days. - Limiting processed meats like ham and limiting salt intake. - Choosing low-fat dairy and limiting saturated and hidden fats. A balanced diet with variety and regular physical activity can help meet nutritional needs and reduce cancer risk better than supplements. Healthy eating is the first step to reducing cancer risk.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    11 views1 page

    CAN10119A-11 12 Eat-for-Health Arabic

    Uploaded by

    NARJIS
    The document provides tips for eating healthy to reduce cancer risk, including: - Limiting red meat to 3-4 times per week and choosing fish, poultry, beans or lentils on other days. - Limiting processed meats like ham and limiting salt intake. - Choosing low-fat dairy and limiting saturated and hidden fats. A balanced diet with variety and regular physical activity can help meet nutritional needs and reduce cancer risk better than supplements. Healthy eating is the first step to reducing cancer risk.

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    © All Rights Reserved
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    of 1

    ‫ﺍﻷﻛﻞ ﻣﻦ ﺃﺟﻞ ﺍﻟﺼﺤﺔ‬

    ‫‪Arabic‬‬
    ‫‪Eat for Health‬‬

    ‫ﺗﻨﺎﻭﻝ ﺍﻟﻠﺤﻮﻡ ﺍﻟﺤﻤﺮﺍء ﺑﺤﻴﺚ ﻻ ﻳﺰﻳﺪ ﻋﻦ ‪ 4 3-‬ﻣﺮﺍﺕ ﻓﻲ ﺍﻷﺳﺒﻮﻉ‪ .‬ﻓﻲ ﺍﻷﻳﺎﻡ‬ ‫•‬ ‫ﻧﺤﻦ ﻧﻌﻠﻢ ﺃﻧﻪ ﻣﻦ ﺧﻼﻝ ﺍﻟﺘﻤﺘﻊ ﺑﻨﻈﺎﻡ ﻏﺬﺍﺋﻲ ﺻﺤﻲ ﻭﻣﻤﺎﺭﺳﺔ ﺍﻟﻨﺸﺎﻁ ﺍﻟﺒﺪﻧﻲ ﻛﻞ ﻳﻮﻡ‬
    ‫ﺍﻷﺧﺮﻯ ﻗﻢ ﺑﺈﺧﺘﻴﺎﺭ ﺍﻷﺳﻤﺎﻙ ﺃﻭ ﺍﻟﺪﻭﺍﺟﻦ‪ ،‬ﺍﻟﻔﻮﻝ ﺃﻭ ﺍﻟﻌﺪﺱ ﺍﻟﻤﺠﻔﻔﺔ ﺃﻭ ﺍﻟﻤﻌﻠﺐ‪.‬‬ ‫ﻭﺍﻟﺤﻔﺎﻅ ﻋﻠﻰ ﻭﺯﻥ ﺻﺤﻲ‪ ،‬ﻳﻤﻜﻨﻚ ﺧﻔﺾ ﺧﻄﺮ ﺍﻹﺻﺎﺑﺔ ﺑﺎﻟﺴﺮﻁﺎﻥ‪ .‬ﻭﻧﺤﻦ ﻧﻌﻠﻢ ﺃﻥ ﻫﺬﻩ‬
    ‫ﺣﺪ ﻣﻦ ﺍﻟﻠﺤﻮﻡ ﺍﻟﻤﺼﻨﻌﺔ ﺃﻭ ﺍﻟﻤﻌﺎﻟﺠﺔ )ﻣﺜﻞ ﺍﻟﻔﺮﺍﻧﻜﻔﻮﺭﺕ‪ ،‬ﺍﻟﺒﻴﻜﻮﻥ‪ ،‬ﻭﺍﻟﻬﺎﻡ(‪.‬‬ ‫•‬ ‫ﺍﻟﻌﻮﺍﻣﻞ ﺗﺸﻜﻞ ﻣﺎ ﻻ ﻳﻘﻞ ﻋﻦ ‪ 30‬ﻓﻲ ﺍﻟﻤﺎﺋﺔ ﻣﻦ ﺟﻤﻴﻊ ﺣﺎﻻﺕ ﺍﻟﺴﺮﻁﺎﻥ‪.‬‬
    ‫ﻗﻢ ﺑﺈﺧﺘﻴﺎﺭ ﺍﻷﻁﻌﻤﺔ ﻣﻨﺨﻔﻀﺔ ﺍﻟﻤﻠﺢ‪.‬‬ ‫•‬ ‫ﺍﻟﻌﺎﺩﺍﺕ ﺍﻟﻐﺬﺍﺋﻴﺔ ﺍﻟﺼﺤﻴﺔ ﻫﻲ ﺍﻟﺨﻄﻮﺓ ﺍﻷﻭﻟﻰ ﻟﻠﺤﺪ ﻣﻦ ﺧﻄﺮ ﺇﺻﺎﺑﺘﻚ ﺑﺎﻟﺴﺮﻁﺎﻥ‪ .‬ﻋﺎﺩﺍﺕ‬
    ‫ﻻ ﺗﺄﻛﻞ ﺍﻟﻜﺜﻴﺮ ﻣﻦ ﺍﻟﺪﻫﻮﻥ‪ ،‬ﺧﺎﺻﺔ ﺍﻟﺪﻫﻮﻥ ﺍﻟﻤﺸﺒﻌﺔ‪ .‬ﺇﻧﺘﺒﻪ ﺍﻟﻰ ﺍﻟﺪﻫﻮﻥ ﺍﻟﻤﺨﻔﻴﺔ )ﻣﺜﻞ‬ ‫•‬ ‫ﺍﻷﻛﻞ ﺍﻟﻐﻴﺮ ﺍﻟﺼﺤﻴﺔ ﺗﺰﻳﺪ ﻣﻦ ﺧﻄﺮ ﺇﺻﺎﺑﺘﻚ ﺑﺎﻟﺴﺮﻁﺎﻥ ﻓﻲ ﻣﻮﺍﻗﻊ ﻋﺪﻳﺪﺓ ﻓﻲ ﺍﻟﺠﺴﻢ‪.‬‬
    ‫ﺍﻟﻮﺟﺒﺎﺕ ﺍﻟﺨﻔﻴﻔﺔ ﻭﺍﻟﻜﻴﻚ ﻭﺍﻷﻁﻌﻤﺔ ﺍﻟﺴﺮﻳﻌﺔ(‪.‬‬ ‫ﻋﺎﺩﺍﺕ ﺍﻷﻛﻞ ﺍﻟﻐﻴﺮ ﺻﺤﻴﺔ ﻳﻤﻜﻦ ﺃﻥ ﺗﺴﻬﻢ ﺃﻳﻀﺎ ﻓﻲ ﺯﻳﺎﺩﺓ ﺍﻟﻮﺯﻥ ﻭﺯﻳﺎﺩﺓ ﺍﻟﻮﺯﻥ ﺃﻭ ﺍﻟﺒﺪﺍﻧﺔ‬
    ‫ﺗﺰﻳﺪ ﻣﻦ ﺧﻄﺮ ﺍﻻﺻﺎﺑﺔ ﺑﺎﻟﺴﺮﻁﺎﻥ‪ .‬ﻭﺍﻟﺨﺒﺮ ﺍﻟﺴﺎﺭ ﻫﻮ ﺃﻥ ﺇﺗﺒﺎﻉ ﻧﻈﺎﻡ ﻏﺬﺍﺋﻲ ﺻﺤﻲ‪ ،‬ﺟﻨﺒﺎ‬
    ‫ﻗﻢ ﺑﺈﺧﺘﻴﺎﺭ ﺍﻟﻠﺒﻦ ﻭﺍﻟﺠﺒﻦ ﻭﺍﻟﺤﻠﻴﺐ ﻗﻠﻴﻞ ﺍﻟﺪﺳﻢ‪.‬‬ ‫•‬
    ‫ﺇﻟﻰ ﺟﻨﺐ ﻣﻊ ﺍﻟﻨﺸﺎﻁ ﺍﻟﺒﺪﻧﻲ ﺍﻟﻤﻨﺘﻈﻢ ﻭﻭﺯﻥ ﺻﺤﻲ ﻳﻤﻜﻦ ﺃﻥ ﻳﻘﻠﻠﻮﺍ ﻣﻦ ﻣﺨﺎﻁﺮ ﺍﻹﺻﺎﺑﺔ‬
    ‫ﻣﺎﺫﺍ ﻋﻦ ﺃﺧﺬ ﺍﻟﻔﻴﺘﺎﻣﻴﻨﺎﺕ ﻭﺍﻟﻤﻌﺎﺩﻥ ﺍﻹﺿﺎﻓﻴﺔ؟‬ ‫ﺑﺎﻟﺴﺮﻁﺎﻥ‪.‬‬
    ‫ﺇﺫﺍ ﻛﻨﺖ ﺗﺄﻛﻞ ﻣﺠﻤﻮﻋﺔ ﻭﺍﺳﻌﺔ ﻣﻦ ﺍﻷﻁﻌﻤﺔ ﺍﻟﻤﻐﺬﻳﺔ ﺳﻮﻑ ﺗﺤﺼﻞ ﻋﻠﻰ ﺍﻟﻤﻮﺍﺩ ﺍﻟﻤﻐﺬﻳﺔ‬ ‫ﻭﺑﻴﻨﻤﺎ ﻻ ﻳﻮﺟﺪ ﻁﻌﺎﻡ ﻭﺍﺣﺪ ﻳﻤﻜﻦ ﺃﻥ ﻳﺤﻤﻲ ﺿﺪ ﺍﻟﺴﺮﻁﺎﻥ‪ ،‬ﻫﻨﺎﻙ ﺧﻄﻮﺍﺕ ﻳﻤﻜﻨﻚ ﺇﺗﺨﺎﺫﻫﺎ‬
    ‫ﺍﻟﺘﻲ ﺗﺤﺘﺎﺟﻬﺎ‪ ،‬ﻭﺗﻘﻠﻞ ﻣﻦ ﺧﻄﺮ ﺍﻟﺴﺮﻁﺎﻥ‪ ،‬ﻭﺃﻗﻞ ﻋﺮﺿﺔ ﻟﺰﻳﺎﺩﺓ ﺍﻟﻮﺯﻥ ﺍﻭ ﺍﻟﺒﺪﺍﻧﺔ‪ .‬ﻭﺑﺎﻟﻨﺴﺒﺔ‬ ‫ﻟﺨﻔﺾ ﺍﻟﻤﺨﺎﻁﺮ ﻋﻤﻮﻣﺎ‪ .‬ﺇﺗﺒﺎﻉ ﻧﻈﺎﻡ ﻏﺬﺍﺋﻲ ﺻﺤﻲ ﻗﺪ ﻳﺤﻤﻲ ﺿﺪ ﺍﻟﺴﺮﻁﺎﻥ ﺑﻤﺎ ﻓﻴﻬﺎ‬
    ‫ﻟﻤﻌﻈﻢ ﺍﻷﺷﺨﺎﺹ ﺍﻟﺬﻳﻦ ﻳﺘﻤﺘﻌﻮﻥ ﺑﺼﺤﺔ ﺟﻴﺪﺓ‪ ،‬ﺍﻟﻔﻴﺘﺎﻣﻴﻨﺎﺕ ﻭﺍﻟﻤﻌﺎﺩﻥ ﺍﻹﺿﺎﻓﻴﺔ ﻟﻴﺴﺖ‬ ‫ﺳﺮﻁﺎﻥ ﺍﻷﻣﻌﺎء ﻭﺍﻟﻜﺒﺪ ﻭﺍﻟﻤﺮﻱء )ﻗﻨﺎﺓ ﺍﻟﻐﺬﺍء( ﻭﺍﻟﺮﺋﺔ ﻭﺍﻟﻤﻌﺪﺓ‪.‬‬
    ‫ﺿﺮﻭﺭﻳﺔ ﻋﻨﺪﻣﺎ ﻳﺄﻛﻠﻮﻥ ﺑﺸﻜﻞ ﺟﻴﺪ‪.‬‬
    ‫ﻛﻢ ﻳﻨﺒﻐﻲ ﺃﻥ ﺁﻛﻞ ﻓﻲ ﺍﻟﻴﻮﻡ ﺍﻟﻮﺍﺣﺪ؟‬
    ‫ﺗﺬﻛﺮ‪ ،‬ﺇﺫﺍ ﻛﺎﻥ ﻟﺪﻳﻚ ﺃﻳﺔ ﻣﺨﺎﻭﻑ ﺃﻭ ﺃﺳﺌﻠﺔ‪ ،‬ﺍﻟﺮﺟﺎء ﺍﻻﺗﺼﺎﻝ ﺑﻄﺒﻴﺒﻚ‪.‬‬ ‫ﻗﻢ ﺑﺄﻛﻞ ﻣﺎ ﻻ ﻳﻘﻞ ﻋﻦ ﻭﺟﺒﺘﻴﻦ ﻣﻦ ﺍﻟﻔﻮﺍﻛﺔ ﻭﺧﻤﺲ ﻭﺟﺒﺎﺕ ﻣﻦ ﺍﻟﺨﻀﺮﻭﺍﺕ ﻛﻞ ﻳﻮﻡ‪.‬‬
    ‫ﻁﺮﻕ ﻟﻠﺤﺪ ﻣﻦ ﺧﻄﺮ ﺍﺻﺎﺑﺘﻚ ﺑﺎﻟﺴﺮﻁﺎﻥ‬ ‫ﻣﺎ ﻫﻲ ﺍﻟﻮﺟﺒﺔ؟‬
    ‫ﻣﺎ ﻫﻲ ﺣﺼﻴﻠﺔ ﺟﻤﻌﻚ؟‬ ‫ﺍﻟﺨﻀﺮﻭﺍﺕ‬
    ‫)ﺿﻊ ﻋﻼﻣﺔ ﺻﺢ ﺇﺫﺍ ﻛﻨﺖ ﻓﻲ ﺣﺎﺟﺔ ﺇﻟﻰ ﺍﺗﺨﺎﺫ ﺇﺟﺮﺍءﺍﺕ(‬
    ‫ﺍﻻﻗﻼﻉ ﻋﻦ ﺍﻟﺘﺪﺧﻴﻦ‬
    ‫ﻛﻦ ﺫﻛﻴﺎ ﺑﺸﺄﻥ ﺍﻟﺘﻌﺮﺽ ﻟﻠﺸﻤﺲ )‪(SunSmart‬‬
    ‫ﺣﺎﻓﻆ ﻋﻠﻰ ﻭﺯﻥ ﺳﻠﻴﻢ ﻟﻠﺠﺴﻢ‬
    ‫ﻧﺼﻒ ﻛﻮﺏ ﻣﻦ‬ ‫ﺣﺒﺔ ﺑﻄﺎﻁﺎ ﻣﺘﻮﺳﻄﺔ‬ ‫ﻛﻮﺏ ﻣﻦ ﺳﻠﻄﺔ‬
    ‫ﻛﻦ ﺃﻛﺜﺮ ﻧﺸﺎﻁﺎ ﺑﺪﻧﻴﺎ‬ ‫ﺍﻟﺨﻀﺎﺭ ﺍﻟﻤﻄﺒﻮﺧﺔ ﺃﻭ‬ ‫ﺍﻟﺤﺠﻢ‬ ‫ﺍﻟﺨﻀﺎﺭ‬
    ‫ﺗﻨﺎﻭﻝ ﺍﻷﻛﻞ ﺍﻟﺼﺤﻲ ﻭﻗﻢ ﺑﺈﺗﺒﺎﻉ ﻧﻈﺎﻡ ﻏﺬﺍﺋﻲ ﻣﺘﻮﺍﺯﻥ‬ ‫ﺍﻟﺒﻘﻮﻟﻴﺎﺕ ﺍﻟﻤﻄﺒﻮﺧﺔ‬
    ‫ﺗﺠﻨﺐ ﺗﻨﺎﻭﻝ ﺍﻟﻜﺤﻮﻝ ﺃﻭ ﺍﻟﺤﺪ ﻣﻨﻬﺎ‬
    ‫ﺍﻟﻔﻮﺍﻛﻪ‬
    ‫ﺍﻳﻦ ﻳﻤﻜﻨﻨﻲ ﺍﻟﺤﺼﻮﻝ ﻋﻠﻰ ﻣﻌﻠﻮﻣﺎﺕ ﻣﻮﺛﻮﻕ ﺑﻬﺎ؟‬
    ‫ﺧﻂ ﻣﺴﺎﻋﺪﺓ ﻟﻤﺠﻠﺲ ﺍﻟﺴﺮﻁﺎﻥ ﻋﻠﻰ ﺍﻟﺮﻗﻢ ‪13 11 20‬‬
    ‫ﺍﻟﻤﻌﻠﻮﻣﺎﺕ ﻭﺍﻟﺪﻋﻢ ﻟﻚ ﻭﻟﻌﺎﺋﻠﺘﻚ ﺑﺘﻜﻠﻔﺔ ﻣﻜﺎﻟﻤﺔ ﻣﺤﻠﻴﺔ ﻓﻲ ﺃﻱ ﻣﻜﺎﻥ ﻓﻲ ﺍﺳﺘﺮﺍﻟﻴﺎ‪.‬‬

    ‫ﻣﻮﻗﻊ ﺍﻷﻧﺘﺮﻧﺖ ﻟﻤﺠﻠﺲ ﺳﺮﻁﺎﻥ‬ ‫ﺣﺒﺔ ﻣﺘﻮﺳﻄﺔ )ﻣﺜﻞ‬ ‫ﺣﺒﺘﻴﻦ ﺻﻐﻴﺮﺗﻴﻦ )ﻣﺜﻞ‬ ‫ﻛﻮﺏ ﻣﻔﺮﻭﻡ ﺃﻭ ﻣﻌﻠﺐ‬
    ‫)ﻣﻊ ﻭﺻﻼﺕ ﺇﻟﻰ ﻣﺠﺎﻟﺲ ﺍﻟﺴﺮﻁﺎﻥ ﻓﻲ ﺍﻟﻮﻻﻳﺎﺕ ﻭﺍﻻﻗﺎﻟﻴﻢ(‬ ‫ﺍﻟﺘﻔﺎﺡ(‬ ‫ﺍﻟﻤﺸﻤﺶ(‬ ‫ﻣﻦ ﺍﻟﻔﺎﻛﻬﺔ‬
    ‫‪www.cancercouncil.com.au‬‬

    ‫ﺧﺪﻣﺔ ﺍﻟﺘﺮﺟﻤﺔ ﺍﻟﺘﺤﺮﻳﺮﻳﺔ ‪13 14 50‬‬ ‫ﻧﺼﺎﺋﺢ ﻷﻛﻞ ﻓﻮﺍﻛﺔ ﻭﺧﻀﺮﻭﺍﺕ ﺃﻛﺜﺮ‬
    ‫• ﻗﻢ ﺑﻤﻀﺎﻋﻔﺔ ﻭﺟﺒﺘﻚ ﻣﻦ ﺍﻟﺨﻀﺮﻭﺍﺕ‬
    ‫• ﺣﺎﻭﻝ ﺗﻨﺎﻭﻝ ﻓﺎﻛﻬﺔ ﺟﺪﻳﺪﺓ ﻛﻞ ﺃﺳﺒﻮﻉ‬
    ‫• ﺇﺳﺘﺨﺪﻡ ﺍﻟﺨﻀﺮﻭﺍﺕ ﺍﻟﻤﺠﻤﺪﺓ ﻟﻠﺮﺍﺣﺔ‬
    ‫• ﺃﺷﻤﻞ ﺍﻟﺨﻀﺮﻭﺍﺕ ﻓﻲ ﻭﺟﺒﺔ ﺍﻟﻐﺬﺍ ﺍﻟﺨﺎﺻﺔ ﺑﻚ‬
    ‫• ﺃﺿﻒ ﺍﻟﺨﻀﺮﻭﺍﺕ ﻟﻜﻞ ﻭﺻﻔﺎﺗﻚ ﺍﻟﻐﺬﺍﺋﻴﺔ‬
    ‫‪CAN10119A 11/12‬‬

    ‫• ﺗﻨﺎﻭﻝ ﺍﻟﻔﺎﻛﻬﺔ ﺑﺪﻻ ﻣﻦ ﺍﻟﺤﻠﻮﻳﺎﺕ‪.‬‬

    ‫ﺍﻷﻛﻞ ﻣﻦ ﺃﺟﻞ ﺍﻟﺼﺤﺔ‬


    ‫• ﺗﻨﺎﻭﻝ ﻣﺠﻤﻮﻋﺔ ﻣﺘﻨﻮﻋﺔ ﻣﻦ ﺍﻟﺨﻀﺎﺭ ﻭﺍﻟﻔﺎﻛﻬﺔ ﻭﺍﻟﺒﻘﻮﻝ ﺍﻟﻨﻴﺌﺔ ﻭﺍﻟﻤﻄﺒﻮﺧﺔ )ﻣﺜﻞ ﺍﻟﻔﻮﻝ‬
    ‫ﺍﻟﻤﺠﻔﻒ ﻭﺍﻟﻌﺪﺱ(‪.‬‬
    ‫• ﺗﻨﺎﻭﻝ ﺍﻟﻜﺜﻴﺮ ﻣﻦ ﺍﻟﺤﺒﻮﺏ )ﺑﻤﺎ ﻓﻴﻬﺎ ﺍﻟﺨﺒﺰ ﻭﺍﻻﺭﺯ ﻭﺍﻟﻤﻌﻜﺮﻭﻧﺔ ﻭﺍﻟﺸﻌﻴﺮﻳﺔ(‪ ،‬ﻭﻳﻔﻀﻞ‬
    ‫ﺍﻟﺤﺒﻮﺏ ﺍﻟﻜﺎﻣﻠﺔ‪.‬‬

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