Ahem baatein
- Pakistan mein diabetes duniya mein sab se ziada aam hai, aur 26.9% mareez apni bimari se bekhabar hain.
- Aadhi plate sabzi ya salad, chautha hissa protein aur chautha hissa roti ya chawal rakhein.
- Roti, chawal aur phal chhorne ki zaroorat nahi. Asal baat portion aur saath khayi jane wali cheezon ki hai.
- Gur, shakkar, shehad aur brown sugar bhi cheeni hi hain, inhein bhi cheeni ki tarah ginein.
- Insulin ya sugar ki goliyan khud kam ya band na karein. Diet badalne se pehle apne doctor se baat karein.
Pakistan mein sugar ki bimari kitni aam hai?
Duniya mein sab se ziada. IDF Diabetes Atlas 2025 ke mutabiq 2024 mein Pakistan ke taqreeban 34.5 million adults (20 se 79 saal ki umar) ko diabetes thi. Pakistan ka age-standardised rate 31.4% hai, jo duniya mein sab se ziada hai.
In mein se 26.9%, yani taqreeban 9.3 million log, aise hain jinhein pata hi nahi ke unhein sugar hai. IDF ke andaze ke mutabiq 2050 tak Pakistan mein diabetes wale adults 70.2 million tak pohanch sakte hain.
To agar ghar mein koi kehta hai 'mujhe sugar hai', to woh akela nahi. Agar aap sugar diet plan Urdu mein dhoond rahe hain to yeh guide aap ke liye hai. Yeh type 2 diabetes walon ke liye likhi gayi hai, aur achi baat yeh hai ke sugar ke mareez/mariz ka khana usi handi se nikal sakta hai jis se baqi ghar wale khate hain. English mein parhna chahein to is guide ka English version dekhein. Report mein prediabetes aaya hai to hamari insulin resistance wali guide bhi parhein.
Sugar ke mareez kya khaye?
Plate ka tarika/tareeqa apnayein. US CDC 9 inch ki plate se shuru karne/karnay ka kehta hai: aadhi plate kam/kum starch wali sabziyan, chautha hissa kam charbi wala protein aur chautha hissa carbohydrate wali cheezein. Pakistani khana is mein aasani se fit ho jata hai.
- Aadhi plate: bhindi, karela, lauki, tinda, palak ya gobhi, saath kheere, tamatar aur pyaz ka kachumber.
- Chautha hissa protein: chicken, machli, anda, daal, chana ya dahi. Daal aur chane mein carbohydrate bhi hota hai, is liye katori chhoti rakhein.
- Chautha hissa carbs: roti, chawal ya naan. Aloo, matar, arvi aur shakarkandi mein starch ziada hai, is liye yeh isi hisse mein aate hain, sabzi wale aadhe mein nahi.
Apni plate inch tape se naap lein: agar woh 9 inch se bari hai to har hissa bhi bara hoga. Jab salan mein tel tair raha ho to boti ziada aur shorba kam lein. Bohat se sugar ke mareez/mariz cholesterol aur blood pressure ka bhi khayal rakhte hain; tel, ghee aur namak par hamari dil ki sehat wali guide dekhein.
Sugar ke mareez kitni roti aur chawal kha sakte hain?
Sab ke liye aik number nahi. Yeh aap ke jism, harkat aur dawaiyon par depend karta hai, is liye apna portion apne doctor ya kisi qualified nutrition professional se tay karwayein. Neeche ke andaze USDA FoodData Central se hain aur batate hain ke aik portion mein kya hai.
| Cheez | Miqdaar | Taqreeban |
|---|---|---|
| Roti, ghee ke baghair | 30 grams atte se bani | 100 calories |
| Roti, ghee ke baghair | 40 grams atte se bani | 135 calories |
| Pake hue safed chawal | 1 cup (taqreeban 160 grams) | 200 calories |
| Ghee ya tel | 1 chai ka chamach (taqreeban 5 grams) | 45 calories |
| Ghee ya tel | 1 bara chamach (taqreeban 14 grams) | 120 calories |
Sugar mein baat sirf calories ki nahi, lekin carbs ka portion bohat ahem hai. Restaurant ke naan aur tandoori roti aam taur par ghar ki roti se bari hoti hain. Aik dafa apna pera kitchen scale par tol lein; hamari roti wali guide is ka tarika/tareeqa batati hai.
Kuch aadatein portion asaan kar deti hain. Aik khane mein roti ya chawal lein, dono nahi. Roti par upar se ghee na lagayein. Maide ke bajaye chakki atta lein. Kuch ghar atte mein besan ya jau ka atta milate hain, aur besan se protein bhi barhta hai.
Sugar ke mareez ke liye fruit kaun se theek hain?
Poora phal theek hai, bas aik waqt mein aik portion, aur behtar hai ke khane ke saath ya baad mein lein. Juice aur shake mein phal ka fibre nahi rehta aur yeh aasani se ziada pi liye jate hain.
- Amrood aur seb: aik chhota amrood ya seb subah ya shaam ke snack ke liye acha hai.
- Kela: aik darmiyana kela taqreeban 105 calories ka hota hai. Aik waqt mein aik kela kaafi hai.
- Aam: mausam mein dopahar ke snack mein do poore aam khane ke bajaye khane ke saath ya baad mein chand qaashein lein. Mango shake kabhi kabhar hi rakhein.
- Khajoor: khajoor bohat meethi aur bhari hoti hai, 100 grams mein taqreeban 280 calories. Iftar par plate bhar kar lene ke bajaye aik do khajoor lein, aur baqi iftar mein pakoray aur sharbat kam/kum rakhein.
Agar aap ghar par sugar check karte hain to kisi khaas phal ke baad reading lein aur yeh readings apne doctor ko dikhayein. Har jism ka jawab thora mukhtalif hota hai.
Sugar ke mareez chai aur mithai kaise lein?
Chai mein cheeni aahista aahista kam/kum karte jayein, aur mithai ko kabhi kabhar ki cheez banayein, rozana ki nahi.
Din mein chaar cup chai, har cup mein do chamach cheeni, yani kuch meetha khaye baghair hi aath chamach cheeni. Har kuch din baad aadha chamach kam karein taake zaban aadi ho jaye. Chai ke saath rusk, biscuit aur nimco bhi chupke se carbs barhate hain, unhein bhi kam karein.
Shaadi par jo meetha sab se ziada pasand hai us ki aik chhoti serving lein, khane ke baad, khali pet/pait nahi, aur ho sake to baad mein thori walk kar lein. Gur, shakkar, shehad aur brown sugar bhi cheeni hi hain, is liye gur wali chai ya shehad wala meetha cheeni ka hal nahi.
Kya diet badal kar sugar ki dawai khud kam kar sakte hain?
Nahi. Insulin ya goliyon mein koi bhi tabdeeli sirf apne doctor ke mashwara se karein. Agar aap insulin ya gliclazide jaisi goliyan lete hain, to achanak carbs kam/kum karne/karnay se sugar had se ziada gir sakti hai. Low sugar mein haath kaanpna, paseena aur ghabrahat ho sakti hai, aur is ka foran ilaaj zaroori hai.
Is liye nayi diet shuru karne se pehle apne doctor se baat karein, aur pehle se tay kar lein ke readings gir jayein to kya karna hai. Readings behtar ho jayein tab bhi dawai khud band ya kam na karein. Karele ka juice ya methi dane ka paani doctor ki likhi hui dawai ki jagah nahi le sakte.
Ramzan mein bhi yahi baat hai. Roze rakhne ka irada ho to pehle doctor se milein, kyunke dawai ki miqdaar ya waqt badalne ki zaroorat par sakti hai.
Sugar ke mareez ka diet chart kaisa ho?
Neeche plate ke tarike par bana aik din ka namoona hai. Yeh sirf misaal hai, nuskha nahi: aap ke doctor ya qualified nutrition professional aap ki dawai, readings aur routine ke hisaab se portion tay karenge. Kuch log isay "sugar ke patient ki diet" bhi likhte hain; yeh chart unhi ke liye hai.
| Waqt | Misaal |
|---|---|
| Nashta | Chakki atte ki aik chhoti roti, 2 ande ka omelette tamatar pyaz ke saath, aur baghair cheeni ya aadhe chamach cheeni wali chai |
| Subah ka snack | Aik chhota seb ya amrood |
| Dopahar ka khana | Aadhi plate lauki ya bhindi, aik katori daal, aik roti aur kachumber salad |
| Shaam | Baghair cheeni chai aur thore se bhune chane |
| Raat ka khana | Grilled machli ya chicken tikka, bara salad, aik cup chawal ya aik roti, aur raita |
Khana din bhar mein baantne se, aik bare dinner ke muqable mein, aik waqt mein kam/kum carbs jism mein jate hain. Raat ke khane ke baad thori walk bhi achi aadat hai.
NutriZaika aik virtual nutrition clinic hai jo Pakistan aur duniya bhar ke Pakistaniyon ke liye ghar ke khane par 28 din ke diet plan banata hai, har cheez grams mein aur sehat ke masail ko saamne rakh kar. Har plan Nida Tu Sehar, Senior Nutrition Consultant and Clinical Lead, review karti hain. Hamari sugar aur dil ki sehat wali service dekhein. Sab plans aur qeematein yahan hain. Apne ghar ke khane ke mutabiq plan ke liye apna plan chunein.
Yeh guide aam maloomat ke liye hai, medical mashwara nahi. Agar aap ko koi bimari hai ya aap koi dawai lete hain, to khana badalne se pehle apne doctor se baat karein.
Is guide ke baare mein
Yeh guide NutriZaika ne likhi hai. NutriZaika aik virtual nutrition clinic hai jo Pakistan aur duniya bhar ke clients ke liye ghar ke Pakistani khane ke gird 28 din ke personalised diet plans banata hai.
Aakhri update: 11 November 2026. Har figure ka source neeche diya gaya hai.
Sources
- International Diabetes Federation: IDF Diabetes Atlas 2025, Pakistan (2025)
- American Diabetes Association: Diabetes diagnosis
- New England Journal of Medicine: Reduction in the incidence of type 2 diabetes with lifestyle intervention or metformin (2002)
- US CDC: Diabetes meal planning (2024)
- Diabetes UK: Ethnicity and type 2 diabetes
- USDA: FoodData Central