looking after your heart hindi
TRANSCRIPT
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Hindi/English
This publication was originally commissioned bythe former Health Education Authority, whichhad a remit to produce public health educationmaterials.The Health Development Agencyopened in April 2000 and has a responsibility tobuild the skills and capacity of all those workingto improve health.
Looking afteryour heart
HEALTH DEVELOPMENT AGENCY
TREVELYAN HOUSE, 30 GREAT PETER STREET
LONDON SW1P 2HW
www.hda-online.org.uk
Health Development Agency 2001
ISBN 1 84279 035 8
25M 3/01 01
Design: FONDA
Photography: Vicki Couchman, except p6, reproduced with the kind permission of
the Multicultural Nutrition Group and the Healthy Alliance, and p10, by Jeni McKenzie.
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Looking after your heart 2
What causes heart disease 4
Eating healthy food 6
Watch your weight 10
Give up smoking 12
Watch your drinking 14
Staying active 16
Coronary heart disease 18
Heart attacks 20
Some medical terms
explained 22
Questions for your GP 26
Further information 28
Contents
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Your health depends on keeping your heart healthy.
Many people in this country become ill and die at anearly age from coronary heart disease. People from the
Bangladeshi, Indian and Pakistani communities seem tobe particularly prone to developing heart disease.
So you need to look after your heart.
And the best way to do that is by living a healthy lifestyle.
This booklet will show you simple ways of improvingthe health of all your family, now and in the future. Ittells you about coronary heart disease, what causes itand what to do if you are with someone who has aheart attack.
Looking after your heart
Remember looking after your heart is very important!
I suffer from coronary heart disease and had a by-pass operation two yearsago.The heart condition has made me more aware of my health and my life
as a whole. Ive started to put my health and well-being first.
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;apkI sehq ;apke iwl ke vQ rhne pr inBRr hE.
s weXa meM kR logoMko km m/ meMhI iwl kI bImarI ho jaqI hE ijssenkI mOq ho jaqI hE. baMlaweXa, Barq ;Or paikqan se ;a hu logoM meMiwl kI bImarI hone kI ivXaeS p/via paR gR hE.
silye yh :FrI hE ik ;ap ;pne iwl kI weKBal kreM.
ska sbse ;Ca qrIa hE k vQ jIvn XaElI, yain sehqmMw rhnshn ka DMg ;pnana.
yh puiqka ;apko ;pne pirvar kI sehq ko ;BI ;Or ;ane vale smymeM suWarne ke ;asan qrIke bqaqI hE. yh bqaqI hE ik iwl kI bImarI yahE, ske karNa ya hEM ;Or ;gr iksI ko iwl kI bImarI ho jaye, qoya krna caihye.
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"mEM iwl kI bImarI ka mrI: hUz ;Or mera baR-pas ;aAp/eXan wo vSR phlehu;a Qa.iwl ke rog nemuJae ;pnI sehq ;Or jIvn kebaremeM ;iWk jagFk kr iwya hE,;Or mEM ;pnI sehq ;Or BlaR kI ;or sbse ;iWk yan wenelg gya hUz.$
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A healthy lifestyle means:
Your heart is the engine that keeps your body working. But
sometimes, the arteries carrying blood to your heart become
narrowed with a build up of fat.This leads to coronary heart disease.
Heart disease is caused by a number of things. Sometimes it runs in
the family (although this doesnt necessarily mean everyone in thefamily will get it). And theres more risk of it as you get older.
You are also more likely to get heart d isease if you do certain
things, like smoke cigarettes, eat too much food which contain a lot
of fat such as oil or ghee or drink a lot of alcohol.You are also
more at risk if you are overweight, have high blood pressure, dont
take enough exercise, or have diabetes.
So what can you do to protect yourself and your
family?
Living a healthy lifestyle helps prevent heart disease.This booklethas lots of tips on small, positive changes that you can make to
your daily lifestyle.Your GP or practice nurse will also be able to
give advice on what you can do to look after your heart.
eating a healthy, balanced diet
watching your weight
giving up or cutting down on smoking
not drinking too much alcohol
staying active.
For more
information
about heart
disease turn
to page 18
What causes heart disease i
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;apka iwl vh Mjn hE jo ;apke XarIr kI weKBal krqa hE. pr kBIkBI, ve ;artrI: (Wminyaz) jo rq ;apke iwl qk le jaqI hEM, ve {EtyanI crbI ke nke ;Mwr jm jane kI vjh se sMkrI ho jaqI hE. skekarNa iwl kI bImarI ho jaqI hE.
iwl kI bImarI kR vjhoM se hoqI hE. ye kuC pirvaroMmeM paR jaqI hE.halaMik :FrI nhIMik ese pirvar ke hr swy ko yh ;vXy hogI.;apkI m/ jEse-jEse b}qI hE, ske hone ka Lqra BI b}qa hE.
kuC Las kam jEse ik isg/et pIna, bhuq yawa esa Kana Kana ijsmeMbhuq qel ya GaI ho, ya bhuq yawa Xarab pIna, iwl kI bImarI hone kIsMBavna ko b}a weqe hEM. ;apko ska yawa Lqra qb BI hoqa hE ;gr;apka v:n :Frq se ;iWk hE, ;apko haR ld p/EXar (c rq cap)
hE, ;ap qna ersaR: (yanI Vyayam) nhIM krqe ijqna ;apko krnIcaihye ya ;apko dayibtI: (mWumeh) hE.
qo ;ap ;pne ;Or ;pne pirvar ke bcav ke ilye ya kr skqe hE?
vQ jIvn XaElI ;pnane se iwl kI bImarI ko pEwa hone se rokne meM mwwimlqI hE. s puiqka meM ;apke ro:mraR rhn-shn ke qrIe meM Cote ;Or;Ce bwlav lane ke bhuq sare suJaav hEM. ;apke jI&pI ;Or pE/its nsRBI ;apko ;pne iwl kI weKBal ke bare meM slah we skqe hEM.
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sehqmMw jIvn XaElI ka ;QR hE H
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Eating healthy food
You could start by looking at your daily diet. If you eat plenty of
vegetables and starchy foods such as rice, potatoes and pasta, then
thats excellent for your health. But there may be ways you can
make your diet even healthier.
Fibre, vitamins and minerals are vital for your health.Fruit andvegetables will give you all three (so long as theyre not overcooked).
Theres starch and fibre in rice, especially brown rice, and the
unsifted wheat flour with bran used in chapattis. Pulses like different
dahls are also good for fibre. And you can get starch from cassava,
green bananas, potatoes and sweet potatoes,bread and pasta.
Oily fish such as mackerel, sardines, salmon or pilchard is a good
alternative to meat, and very good for your heart. If you eat fish try
to include it in your meals twice a week.
Tips for cutting down on fat
eat less fried food
eat fewer fatty snacks
such as chewra
choose lean meat
choose low fat milk and
yoghurt
choose low fat ice cream
choose lower fat cheese
for example, paneer
made from high fat milk
will be high in fat, but
cheese such as edam is
relatively low in fat.
6
Cut down
on fat!
Eating too
much fat is
bad for your
heart, and
because it
contains a lot
of calories,
could make
you overweight.
Try to eat a
variety of foods
each day bread,
potatoes and food
made with rice or
wheat;fruit and
vegetables;milk
and dairy foods;
and meat or fish.
sehqmMw Bojn Kana
{Et Kana kmkIij!bhuq yawa {EtKana ;apkIsehq ke ilyeTIk nhIM hE,yoMik smeMkEliryazbhuqho0qI hEM ijnse;apka v:n b}skqa hE.
;ap ;pne wEink Bojn kI ;or yan wena XauF kr skqe hEM. yiw ;ap ka{Imaaa meMsi:yaz ;Or tacRvalI cI:eM- jEse cavl, ;alU, paqa KayeM, qo ye;apkI sehq ke ilye bhuq ;CI hEM. prMqu ;apke Bojn ko ;Or BI ;iWk
sehqmMw bnane ke kR ;Or BI DMg hEM.
{aRbr (reXae), ivtaimn ;Or imnrl ;apkI sehq ke ilye bhuq :FrI hEM. PloM;Or si:yoM meM ye qInoM ;apko iml skqe hEM (yiw si:yoM ko :Frq se
yawa pkaya n jaye). cavloMmeM, ;Or Las qOr pr BUre cavloM meM, ;Or roityazbnane vale ;nCne gehUzke ;ate meMtacR ;Or {aRbr bhuq hoqa hE. kRp/kar kIwaloM, hre keloM, ;alU, XakrkMw, b/Ed ;Or paqa meM ;apko tacR iml skqa hE.
qel valI mClI, jEse mEkrl, sardIn, samn ya iplcdR ko ;ap goXq keQan pr Ka skqe hE< ;Or ye ;apke iwl ke ilye bhuq ;CI hoqI hE. yiw ;apmClI Kaqe hEM, qo se hqe meMwo bar ;pne Bojn meM Xaaiml krne kI koiXaXakreM.
p/iq iwn kR p/karka Bojn Kane kIkoiXaXa kreM - jEserotI, ;alU, ;Orcavl ke ;atesebnI cI:eM, mazs,;Or mClI.
qla hu;a Kana km Ka
cev]a jEseqel ya GaI vala cbenakm Ka
km crbI vala goXq Ka lo {Et wUW ;Or lo {Et whI
lIijye lo {Et ;as Im lIijye
lo {Et cI: lIij - {ul ImwUW se bne pnIr meM yawa {Ethoga ;Or ske mukablemeMRdmcI: meM km {Et hoqa hE
Kane meM {Et Gatane ke qrIke
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Eating too many sugary foods might also make you overweight.
Its easy to overeat foods like cakes, biscuits and sweetmeats,but
they tend to be high in fat and sugar. Some sweet dishes, such as
gulab jaman and Indian sweetmeats like jellabi, are also full of sugar.
But you dont have to stop eating sweet things just eat them less
often, perhaps on special occasions.
You also need to watch the amount ofsalt you eat.Too much salt
in your diet can give you high blood pressure, heart disease, kidney
disease and stroke.You may find you can use less salt in cooking.
Also, try cutting down on salted food and salty snacks.
choose drinks without added sugar, or fruit juice without
added sugar diluted with water or soda water
take less sugar in your tea, or try to have your tea
without sugar
reduce or avoid adding jaggery or gur (solid sugars) to
food.
Think about the way your family prepares and cooks food.
You could:
gradually reduce the amount of ghee, oil and butter used in the
familys cooking
use small amounts of rapeseed, corn, sunflower, safflower, peanut or
olive oil instead of ghee
avoid or reduce the amount of oil or ghee added in chapatti dough,
and try chapattis without butter or ghee
trim fat off meat, cook mince without adding too much fat and drain off
any excess fat, remove the skin from chicken before cooking
eat dry-baked or tandoori meat dishes
boil or grill food instead of frying it
use less creamed coconut
try making paneer with semi-skimmed or skimmed milk.
Tips for cutting down on sugar
8
;ap ;Or ;apka pirvar ijs qrh Kana qEyar krqa ;Or pkaqa hE ske baremeM soicye. ho skqa hE ik ;ap H
WIre-WIre ;pne KanemeM km GaI, qel ;Or mKn qemal krne lg skeM
GaI ke bjay Qo]a repsId, kaAnR, snlavr, momPlI ya ;aAilv ;aAyl qemal kreM
cpaqI ke ;atemeMqel ya GaI kI maaa km kr weM;Or ibna mKn ya GaI kI roityazKaM
goXq kI crbI hta weM, kIma meMyawa {Et n daleM ;Or {Et ho qo se htakr ;lg kr weM, pkanese phleickn kI Kal qare leM
ibna {Et ke daR-bed ya qMwUrI goXq kepkvan KaM
qlne kebjay bal ya ig/l krke Kana KaM
Id kokont ({Et smeq nairyl) km qemal kreM
ikd ya sEmI-ikd wUW se pnIr bnayeM
bhuq yawacInI valIcI:eM BI ;apka v:n b}a skqI hEM. hm ;asanI sekek, ibkut ;Or imTayaM :Frq se yawa Ka jaqe hEM. kuC BarqIy imTayaM,jEse gulab jamun ;Or jleibyazcInI se BrI hoqI hEM. pr ;apko mITI cI:eMKana bMw krne kI :Frq nhIM- bs heMbar-bar mq Ka, is{RLas mOkoMpr Ka.
;apke Kane meM ;apkonmkkI maaa pr BI n:r rKna caih. yawa nmklene se ;apko haRld p/EXar, iwl, gurwe kI bImarI ;Or tok ho skqa hE.sMBv hE ik ;ap ;pne Kane meM nmk km dalkr Ka skqe hE, nmk vala Kana;Or nmkIn cbena (nEs) km Kane kI koiXaXa kIijye.
eseidMs pIij ijnmeMpr se cInI nhIM imlaRgR ho , ya esa Ut jUs
pIij ijnmeMpr se cInI nhIM imlaRgR ho ya ijnmeM panI ya soda imlaya
gya hE
cay meMkm cInI imla ya ibna cInI kI cay pIij
KanemeMgu] (Tos cInI) imlana km ya bMw kr wIij.
cInI valI cI:eM km krne ke qrIke
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Watch your weight
My father-in-law, who is diabetic, suffered from angina. Following hisby-pass operation he has changed many things in his life. He now
goes for long walks every day. And we have all changed our diet so
we check the ingredients of the food we buy for less fat.This change
in diet is good for the whole family.We are all more conscious about
our health now, especially as my husband has recently been told hehas diabetes.
To stay healthy you need to make sure you dont put on too much
weight. If you are overweight, you are more likely to suffer from
problems such as heart disease, high blood pressure and diabetes.
On the other hand, if you weigh too little for your height, you may
not be getting enough nutrients from your food.
If you are thinking of trying a weight-reducing diet, talk to your GP
about it first. If you drink alcohol, cutting down might also help
your weight (see Watch your drinking on page 14).
Eating a healthy diet together with taking physical exercise will help you keep to
a healthy weight.
;pne v:n pr n:r riKyeqMwfq rhne ke ilye yan wIijye ik ;apka v:n yawa n b}e ;gr ;apkav:n :Frq se yawa hE, qo ;apko iwl kI bImarI, haR ld p/EXar ;OrdabtI: hone kI ;iWk sMBavna hE.
wUsrI ;or, ;gr ;pnI lMbaRke ihsab se ;apka v:n bhuq km hE, qo ho
skqa hE ik ;apko ;pne Bojn se shI maaa meM pOik qv nhIM iml rhe hEM.
;gr ;ap v:n km krne vala ;ahar ;a:mane kI soc rhe hEM, qo se XauFkrne se phle ;pne jI pI se slah lIij. ;gr ;ap Xarab pIqe hEM, qo sekm pIne se BI v:n Gatqa hE. (;age p15pr ";pne Xarab pIne pr n:rriK$ p}eM).
vQ ;ahar yanI ;Ce Kane ke saQ-saQ XaarIirk Vyayam krne se ;apka v:n TIk rhega.
"meressur jI ko njana Qa. nkebaR-pas ;ap/eXan kebaw nke jIvn meMbhuq sI baqeMbwl gR hEM. ;b ve p/iq iwn wUr qk sEr krnejaqe hEM. ;Or hm sbne;apke Kane pIne ka DMgbwl ilya hE. s ilye hm Kane pIne kI cI:eMLrIwne sephle heM cEk krqe hEM ik nmeM ya hE;Or hm km {Et valI cI:eM LrIwqe hEM. Bojn meMyh qbwIlI pUrepirvar ke ilye;CI hE, Las
qOr pr s ilyeik ipCleiwnoMmerepiq ko bqaya gya ik heMdayibtI: hE.$
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If you smoke, you can really damage your health.
Smokers are far more likely to become ill and die at an early age
than non-smokers. If you smoke youre more likely to get heart
disease, lung cancer, chronic bronchitis,emphysema (a lung condition
causing breathlessness and wheezing) and high blood pressure.Smoking could make it harder to conceive children. And tobacco
smoke harms non-smokers,particularly babies and young children.
Chewing paan with tobacco is also bad for health, because chewing
tobacco products can lead to cancer of the mouth, tongue and
pharynx (the upper part of the throat).
If you smoke and want to give up, you could talk to your GP or
practice nurse. For information in Hindi, you can also call the
Asian Quitline, free of charge, on 0800 002266, Wednesday.
Give up smoking
Tips to help you stop smoking
Stopping smoking is the best thing anyone can do for their health,and their familys too.
Choose a date when you are going to give up and stick to it.
Tell your family and friends you are giving up and get their
support. Get rid of all the cigarettes, ashtrays and lighters in your home.
Try and avoid situations where you would normally smoke.
Do things that distract you from your desire for a cigarette,
such as chewing sugar-free gum.
Take it one day at a time. Reward yourself when you have
avoided cigarettes for, say a day, then a week, then a month.
Talk to your doctor, practice nurse or pharmacist about
nicotine replacement therapy products such as gum and
patches that help reduce the feeling of longing for a cigarette.12
WUm/pan bMw kIijye
;gr ;ap WUm/pan krqe hEM, qo ;ap scmuc ;pne vay ko ibga] skqe hEM.
WUm/pan n krne valoMke mukable meM, WUm/pan krne valoM kI, km m/ meMbImarhone ;Or mr jane kI ;iWk sMBavna hE. ;gr ;ap WUm/pan krqe hEM, qo ;apkoiwl kI bImarI, PeP]oMka kEMsr, oink b/OMkaRits, emPsIma (PeP]oM kI
k bImarI ijsmeMsazs lene meMCaqI se sazy-sazy kI ;ava: hoqI hE) ;Or haRld p/EXar hone kI ;iWk sMBavna hE. WUm/pan krne se mihla;oM ko gBRWarNakrna kiTn ho skqa hE. qbakUka Wu;azWUm/pan n krne valoMko BI nuksanphuzcaqa hE, Las qOr se iXaXau;oM ;Or Cote bcoM ko.
pan ke saQ qbakUcbana BI vay ke ilye hainkark hE, yoMik qbakUvalI cI:oMse muzh, jIB ;Or {EirMs (gle ke prI ihse) ka kEMsr ho skqahE.
;gr ;ap WUm/pan krqe hEM ;Or se Co]na cahqe hEM, qo ;ap ;pne jI pI ya
p/Eits nsR se baq kr skqe hEM. caheM qo ;apiXayn ivtlaRnse {on nMbr0800 002266prbuWvar wophr1bje se raq ke 9bje qkihMwImeM
jankarI le skqe hE.
WUm/pan bMw krna ;apke ;pne ;Or ;pne pirvar ke vay ke ilye am kwm hE.
WUm/pan bMw krne ke qrIke bMw krne kI koR qarIL qy kIijye;Or sse pICe n hit ;pne pirvar ;Or woqoM ko bqa ik ;ap WUm/pan Co] rhe hEM ;Or nse shara
lIij sBI isg/et, eXate ;Or isg/et laRtroM ko ;pne Gar sehta wIijo esI piriQyoM se bcnekI koiXaXa kIijye ijnmeMe;ap ;am qOr pr WUm/pan
krqehEM esekam kIij jo ;apka yan isg/et pIne kI Ca sehtaaM,jEse ik XaUgr-
I gm cba ;pne jI pI, p/Eits nsR ya {ameRist seinkotIn irlemEMt QErapI (esI cI:eM
jo isg/et pIne kI cah km krne meM mww weqI hEM) - ke bare meMbaq kIij k k iwn ke ihsab se ;age bi}. imsal ke ilye, ;gr ;ap k iwn,
skebaw k hqe;Or ske baw k mhIneqk isg/et Co]e rKnemeMsPl hoqe hE, qo Luw ko nam wIij.
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Lots of people enjoy an alcoholic drink now and then.But if you
drink too much alcohol, you can harm your health.
Drinking at the wrong time, such as before you drive, operate
machinery or go swimming, can cause accidents. Also you should
avoid drinking on an empty stomach.
If you drink, then it is best for your health and your heart to follow
these simple guidelines.
For men over 40 years and women who have been throughthe menopause, drinking no more than 1 or 2 units a day
could be beneficial. If you do not drink, you do not need to
start.There are many other ways to receive the same
benefits, for example through exercise and eating healthily.
Men should drink no more than 3 or 4 units a day. Women should drink no more than 2 or 3 units a day.
However, if you drink this much all the time, you may still harm
your health.Too much alcohol can raise your blood pressure,damage your liver, cause cancers of the mouth or throat, make you
put on weight, and make you feel depressed. Unborn babies may be
harmed if their mothers have more than one or two units more
than once or twice a week.
For confidential help and advice, callDrinkline free on0800 917 8282.
Give low alcohol or non-alcoholic drinks a try. Mix your alcoholic drinks with mixers such as soda water,
orange juice or water.
Drink more slowly and take smaller sips.
Avoid drinking too much in one session.
Watch what you drink at home people tend to pour
themselves larger drinks than the drinks served in pubs
and bars.
If you have drunk too much, avoid drinking alcohol for 48
hours afterwards to give your body time to recover.
Watch your drinking
Tips to help you cut down your drinking
One unit ofalcohol =
half pint ofordinary strengthlager/beer/cider
a 25ml pub measureof spirits
a small glass of wine
14
;pne Xarab pIne pr n:r riKye
;lkohl ka kyUint=
;aWa paM t ;am XaiqvalI bIyr/lagr/saRdr
pb ka25 imlIiltrvala ipirt kapEmana
vaRn ka k Cotaiglas
kR log kBI-kBI Xarab pIna psMw krqe hEM. pr ;gr ;ap bhuq yawa XarabpIqe hEM, qo sse ;apkI sehq ko nusan ho skqa hE.
@lq smy pr Xarab pIne se wuGaRtna ho skqI hE, jEse ik koR mXaIn clane,qErna XauF krne ya ga]I clane se phle. LalI pet pr BI Xarab nhIM pInI
caihye.;gr ;ap Xarab pIqe hEM, qo nIce bqaye gye ;asan magR inweRXaoM ka paln krna;apkI sehq ;Or iwl ke ilye bhuq ;Ca hoga -
40 sal se;iWk m/ ke pufSoM ke ilye ;Or mEnopO: se ;age b} cukImihla;oMke ilye;Ca hoga ik ve ro:ana k ya wo yUint se ;iWkXarab n ipM. ;gr ;ap Xarab nhIM pIqe hEM, qo ;apko pIna XauF krnekI:Frq nhIM hE, yoMik skelaB ;apko wUsreqrIkoM seiml skqe hE, jEseik Vyayam ;Or sehqmMw Kanese ya ;y kam krke/.
pufSoM ko ro:ana3 ya4 yUint se;iWk Xarab nhIM pInI caih. mihla;oMko ro:ana2 ya3 yUint se ;iWk Xarab nhIM pInI caih.
iPr BI, ;agr ;ap qnI Xarab hmeXaa pIqe hEM, qo ;apkI sehq ko nusan hoskqa hE. prMqu bhuq ;iWk Xarab pIne se ;apkI sehq Lrab ho skqI hE. sse;apka ld p/EXar b} skqa hE, ijgr Lrab ho skqa hE, ;apko muzh ;Or gle
ka kEMsr ho skqa hE, ;apka v:n b} skqa hE ;Or ;apko idp/EXan ho skqahE. yiw iksI ;jmeM bce kI mazhqe meM k ya wo bar se yawa Xarab ke kya wo yUintoMse yawa ipye, qo ske bce ko BI nusan ho skqa hE.
gopnIy mww ;Or slah keilye0800 917 8282 idMklaRnko{on kIij.
lo ;kohl (yanI km nXae vale) ya naAn-;kohl (yanI b@ErnXae vale) idMs ;a:ma kr weiK ;pnI Xarab ko soda vatr, ;orEMj jUs ya panI imlakr pIij WIreWIre pIij ;Or Cote GaUzt lIij k bar meMbhuq ;iWk Xarab mq pIij Gar pr pIqesmy ;pnI Xarab pr n:r riK - Gar pr log
Xarab-LanoM ;Or p: kI qulna meM khIM ;iWk Xarab pI leqe hEM ;gr ;ap bhuq ;iWk Xarab pI leqe hEM, qo ;gle48 GaMtoMqk
mq pIij, qaik ;apkeXarIr ko nXae sebrne ka smy imlske.
Xarab pIna km krne ke qrIke
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Being active is very good for your health and your heart.
Unfortunately,most of us are not active enough to be
really healthy.
You dont have to jog every day or do set exercises.Getting active
can be as simple as doing the things you usually do, but in a moreenergetic way.Youll feel good if you can spend half an hour most
days doing something that makes you feel warm, and makes you
breathe slightly more heavily than usual.
Doing the housework or gardening, for example, could help your
health. For mothers with small children, a brisk walk pushing a
pram or pushchair is excellent exercise.
See what your local leisure centre has to offer.Many have crches
where children can play safely while you join in some exercise or
have a swim. Many offer women-only swimming sessions, and
provide separate changing rooms for men and women.
But if you dont feel well, dont force yourself to be active. Never
exercise if you have been drinking alcohol or if you have just eaten
a heavy meal.And try to drink plenty of water between six and
eight glasses a day.
Use the stairs instead of the lift.
For a short journey, walk rather than drive or take
the bus.
If theres an activity you enjoy, like swimming or
dancing, go more often.
Cycle to work or to see friends.
Try to walk your child to school.
Staying active
Tips for being more active
16 17
kam-kaj krqe rhna
kam kaj krqe rhna ;apkI sehq ;Or iwl ke ilye bhuq ;Ca hE. wuBaRy se,hm meM se yawaqr log qne PuqIRle nhIM rhqe ijqna ik vQ rhne ke ilye:FrI hE.
ske ilye hr ro: jaAigMg ya koR Las qrh ka Vyayam krna :FrI nhIM.
PUqIRla bne rhne ka mqlb hE ik ;ap vhI sb kam kIij jo ;ap ro: krqehEM, pr heM;iWk sah ;Or qe:I se kIij. ;iWkqr iwnoM pr ;gr ;ap;aWe GaMte ke ilye koResa kam kreMge ijsse ;apko gmIR mhsUs ho, ;Or;apko samay se kuC ;iWk qe:I se sazs lenI p]e, qo ;ap ;Ca mhsUs
kreMge.
Gar ka kam-kaj ya bgIce meMkam krne se BI ;apkI sehq ko {aywa hoga.Cote bce valI ma;oMke ilye puXaceyr ya p/Em lekr qe:I se clna bhuq bi}yaVyayam hE.
pqa kIij ik ;apka QanIy le:r sEMtr ya plW kraqa hE. nmeM se kRsEMtr ese hoqe hEM jhaz ijs wOran ;apke bce suirxaq rhkr Kelqe hEM, sI wOran
;ap Vyayam kr skqe hEMya qErne ja skqe hEM. kRsEMtr mihla;oMke ilye;lg seXaM: yanI sa claqe hEM, ;Or mihla;oM;Or pufSoM ke ilye kp]e bwlneke ilye ;lg-;lg kmroMka p/bMW krqe hEM.
pr ;gr ;ap ;Ca mhsUs krqe hEM qo PuqIRle bne rhne ke ilye Luw ko mjbUrmq kIij. Xarab pIne ke baw Vyayam mq kIij. Kana Kane ke baw pEwlclna ;CI baq hE, pr pet Br Kane ke baw bhuq yawa Bag-wO] krne kI mqsoic. ka{I panI pIna caih - ro:ana6se 8iglas panI pIna caih.
ilt pr jane ke bjay sIi}yoM se c}kr ya qr kr ja CotI yaaa ke ilye ga]I clakr ya bs se jane ke bjay pEwl
ja ;gr ;apko kuC kam, jEse ik nacna ya qErna psMw ho, qo yh
kam kIij kam krneya woqoM seimlne janekeilye saRkl se ja ;pne bce ko kUl pEwl leja.
yawa PuqIRla bnne ke qrIke
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What is coronary heart disease?Blood reaches your heart through two coronary arteries.
A build-up of fat can form in these arteries, making them narrower.
At times it may be hard for enough blood to get through.This
causes angina pain in the chest as your heart becomes
temporarily short of oxygen. A blood clot may form in thenarrowed artery, blocking it altogether. When that happens, you
have a heart attack.
What are the symptoms?There are often no symptoms,particularly in the early stages.The
main symptom of angina is a heavy, dull pain in the chest at times
when your heart is beating particularly strongly. Along with the
pain there might also be sweating, difficulty in breathing, and a sick
or dizzy feeling.
Why are Bangladeshi, Pakistani and Indian people
more at risk?No one is sure of the reason. It is not only because of diet,
smoking or other lifestyle habits, because these vary tremendously
between different communities. It is not a result of living in the UK,
because people living in cities in the Indian sub-continent also have
high rates of heart disease.
It might have something to do with diabetes, a condition caused
when the body produces too little or no insulin. Insulin is a
hormone that helps to control the level of glucose in the blood.
Glucose provides most of the bodys energy without insulin, the
body does not properly absorb glucose, and the body does not get
enough energy.
People with diabetes are more likely to get heart disease. South
Asian people are five times more likely to develop diabetes than
people in general.
Coronary heart disease
Many
Bangladeshi,
Indian and
Pakistani
people have
heart disease.
Around 40%
more people
in thesecommunities
die from
coronary heart
disease than
in the general
population.
Symptoms of diabetes include excessive thirst, the need to urinate
frequently, tiredness, and a feeling of weakness or apathy.
iwl kI bImarI
iwl kI bImarI ya hoqI hE?;apke iwl ko LUn phuzcane ka kam wo kronrI ;artrI: (iwl kI Wminyaz)
krqI hEM. s ;artrI: meMcrbI jm jane kI vjh se ye sMkrI ho jaqI hEM. kBIkBI ho skqa hE ik nke ;Mwr hoqe hu pyaRq LUn gu:r n ske. sse MjaRnahoqa hE - yanI ik jb kuC smy ke ilye iwl meM ;asIjn kI kmI pEwa hoqIhE, qb CaqI meM wwR hoqa hE. ho skqa hE ik sMkrI WminyoM meM LUn ka Qka jmja ijsse ve pUrI qrh bMw ho jaM. jb esa hoqa hE qo ;apko iwl ka wOrap]qa hE.
ske lxaNa ya hoqe hEM?;sr ske koR lxaNa nhIM hoqe, Las qOr se XauF ke smy meM. eMjaRna ka
muy lxaNa hE CaqI meM k BarI, mMwa wwR jb kBI ;apka iwl ivXaeS qe:I seW]kqa hE. ho skqa hE ik wwRke saQ ;apko sazs lene meM qklI{ ho, psIna;a ;Or mqlI ya ckr ;a.
baMlaweXaI, BarqIy ;Or paikqanI logoM ko ;iWk Lqra yoM hoqahE?karNa koRBI iniXcq Fp se nhIM janqa. Kana, WUm/pan ya wUsre rhn-shn keqrIke hI ske ilye i:mewar nhIMhEM, yoMik ;lg ;lg smUhoMmeM ye ;lg;lg hEM. yh s karNa BI nhIMhE ik ye log yU ke meMrhqe hEM, yoMik Barq,
paikqan ;Or baMlaweXa ke XahroMmeMrhne valoM meM BI iwl kI bImarI ka{I paRjaqI hE.
ho skqa hE ik yhdayibtI:se ju]a hu;a ho. dayibtI: k esI iQiq hEjb XarIr bhuq km Msuiln qEyar krqa hE ya ibkul hI nhIM krqa. Msuilnk haAmoRn hE jo LUn meMlUko: kI maaa ko inyMiaq krqa hE. lUko: XarIrkI ;iWkaMXa jaR ya njIR pa krqa hE. ibna Msuiln ke XarIr lUko: koTIk soK nhIMpaqa hE.
dayibtI: ke mrI:oM ko iwl kI bImarI hone kI ;iWk sMBavna hoqI hE. ;amjnqa kI qulna meM wixaNaI iXayaRmUl ke logoMmeMdayibtI: hone kI sMBavnapazc guNaa ;iWk hE.
bhuq sebaMlaweXaI,BarqIy ;OrpaikqanIlogoM ko iwlkI bImarI hE.nmeM se ;am
jnqa kemuable meM40% ;iWklog iwl kIbImarI se mrqehEM.
dayibtI: ke lxaNaoMmeM Xaaiml hEM - bhuq ;iWk yas lgna, bar-bar peXaab lgna, Qkan vkm:orI mhsUs krna ya inrosah hona.
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If you or any members of your family are diabetic, you should take
particular care of your health and heart.
A heart attack usually only happens when the arteries have already
become narrowed through a build-up of fat.The main symptom is a
crushing pain in the centre of the chest, which may come on
gradually or suddenly, without warning.The pain may also be felt inthe neck, jaw and arms.There may also be dizziness, breathlessness,
sweating,chills, nausea or fainting.
If you suspect that you, or someone you are with,may be having a
heart attack, get medical help immediately.
What to do for someone having a heart attack:
If they are conscious, get them to sit or lie down.
Call for an ambulance, making it clear the victim
has had a heart attack.
Stay calm and reassure them.
Loosen tight clothing at the neck, chest and waist.
Many people survive a heart attack, so long as they receive promptmedical help.
Heart attacks
I was 52 when I had a heart attack. I used to be a chain smoker.After myheart attack, I started doing more everyday activities such as gardening,
going for a brisk walk and playing with the children. One thing that I could
not change completely was my diet, but I did manage to increase the
amount of vegetables I ate.
Heart attackshappen whenthe coronaryarteries becomeblocked withfatty deposits.
Coronaryartery
Coronaryartery
fatty deposits
blocked artery
iwl ka wOraqb p]qa hE jbkronrI;artiryaz crbI
jmne sebMw hojaqI hEM.
koronrI;artrI
koronrI;artrI
jma huRcrbIR
bMw ;artrI
iwl ka wOra
"muJea52 vSR kI m/ meMiwl ka wOra p]a. mEM hr smy isge/et pIqa rhqa Qa, ;Or ;iWk tarvalI qe: isg/eteMpIqa Qa. iwl ke wOre ke baw mEM hr ro: yawa kam krne lga hUz, jEse bgIce kakam, qe: cl kr sEr ko jana ;Or bcoM ke saQ Kelna. k cI: ijse mEM pUrI qrh se bwlnhIM paya, vh hE mera Kana-pIna, prMqu mEMne phlese ;iWk si:yazKana XauF kr iwya hE.$
;gr ;ap ya ;apke pirvar ke iksI swy ko dayibtI: hE, qo ;apko ;pnevay ;Or iwl kI Las weKBal krne kI :Frq hE.
;am qOr pr iwl ka wOra qb p]qa hE jb crbI ke jm jane kI vjh se;artrI: phle hI sMkrI ho gR hEM. ska Las lxaNa hE CaqI meMbhuq qe: wwR
Tna jo ;cank ya WIre-WIre ibna ceqavnI ke XauF ho jaqa hE. gle, jb]e ;OrbahoM meM BI wwR mhsUs ho skqa hE. ske saQ ke lxaNa hEM ckr ;ana, sazslene meM preXaanI, psIna hona, TMd mhsUs hona, mqlI ;ana ya behoXa ho jana.
;agr ;apko Xak ho ik ;ap ya ;apke saQ vale iksI ko iwl ka wOra p]ahE, qo qurMq hI datrI mww lIij.
;gr iksI ko iwl ka wOra p]e qo ya krna caihye?
;gr vh behoXa n ho, se ibTa ya ilta. bulEMs bula ;Or heM bqa ik iksI ko iwl ka wOra p]a
hE. XaaMq rih ;Or mrI: ko XaaMq rhne ko kih. mrI: ke gle, CaqI ;Or kmr ke phnav ko km kIij.
;gr smy pr mEdIkl mww iml jaqI hE, qo kR log iwl ke wOre kebaw BI i:wa rhqe hEM.
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AnginaThe pain you feel in your chest when your heart becomes
temporarily short of oxygen.This happens when your coronary
arteries cannot supply enough blood to your heart when it is
beating particularly strongly while you are exercising, for example.
Blood clotA thickened mass of blood created by the body in response to
certain problems, such as damage to the wall of a blood vessel.
When the coronary arteries start to narrow through a build-up of
fatty bits, this can cause a disturbance in the flow of blood which
stimulates the body to create a blood clot.
BronchitisInflammation of the lining of the main air passages in the lungs.
Symptoms include a cough that brings up grey or yellow fluid,
breathlessness,wheezing, a raised temperature, and sometimes pain
in the upper chest.
CaloriesMeasure of energy content of food.The more calories in a food,
the more energy it provides.
Coronary arteriesTwo large blood vessels that carry blood to your heart.The
arteries branch out over the surface of the heart to ensure
that the oxygen and nutrients in the blood reach every part
of your heart.
EmphysemaA disease in which your lungs become less and less efficient,
making you breathless. It often occurs in people with other kinds
of lung trouble, such as chronic bronchitis and asthma.
Some medical terms explained XawavlI
Mjanavh wwR jo ;ap qb mhsUs krqe hEM jb ;apke iwl ko kuC smy ke ilye;asIjn kI kmI p] jaqI hE. yh esI halq meM hoqa hE jb ;apkI kronrI;artrI: ;apke iwl ko ske bhuq qe:I se W]kqe smy pyaRq rq nhIM
phuzca paqI hE, wahrNaaQR ;ap jb Vyayam kr rhe hoqe hoM.
LUn ka Qka (ld laAt)iksI smya, jEse ik iksI rqvaihnI kI wIvar ko hain phuMcne ke karNa,XarIr ara LUn ka k mota Qka pa krna. {Et ke tuk]oM ke jmav kekarNa jb kronrI ;artrI: sMkrI hone lgqI hEM, qb sse rq ka bhavg]b]a skqa hE, ijskI vjh se XarIr, LUn ka Qka pEwa krne ke ilyep/osaihq hoqa hE.
b/aMkaitsPeP]oM ke p/muK hva ke ;ane-jane ke raqe meM sUjn. ske lxaNaoM meMXaaiml hEKaMsI, ijsmeM WUsr BUre rMg ya pIla qrl Vy bahr ;aqa hE , Xvas kI kmI,
CaqI se saMy-saMy ;ava: ;ana, buLar ;Or kBI-kBI CaqI ke pr ke Bag meMwwR mhsUs hona.
kElrI:Ka samg/I yanI Kane kI iksI cI: kI jaR (ya njIR) ka k map.iksI Ka meM ijqnI ;iWk jaR hogI, vh qnI ;iWk jaR plWkraga.
kronrI ;artrI:wo b]I rq vaihinyaz jo iwl ko rq phuzcaqI hEM. ve iwl ke prI ihse meM;akr bzt jaqI hE< qaik yh suiniXcq ho ske ik ;asIjn qQa LUn ke
pOik qv ;apke iwl ke hr Bag qk phuzceM.
{sImak bImarI ijsmeMPeP]oM kI kayRkuXalqa GatqI clI jaqI hE ijske karNa;apko sazs kI kmI hoqI hE. yh ;sr ese logoMmeMpaR jaqI hE ijheMoink
b/OMkaRits qQa ;Qma (wma) jEsI PeP]oM kI wUsrI koRqklI{ hoqI hE.
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FibrePart of plant food that is not digested in the stomach or
small intestine, but is broken down by bacteria in the large
intestine. Good sources of fibre include whole grain cereals,
fruit and vegetables.
InsulinA hormone that helps to control the level of glucose in your
blood. Glucose provides most of your bodys energy. Without
insulin, the body does not properly absorb glucose, and does
not get enough energy.
MineralsNutrients such as iron, calcium and zinc that are essential for
the many body functions and good health.They are important in
bones, teeth and in the blood.
NutrientsCompounds in foods that are essential to life and health,
including proteins, carbohydrates,fats, vitamins,minerals
and water.
PharynxThe upper part of the throat, lying between the mouth and the
oesophagus (the tube that leads down from the pharynx to the
stomach).
StrokeThis occurs when part of your brain is damaged because the
supply of blood to the brain is disturbed. Symptoms can includeloss of the ability to speak, loss of movement in part of your
body, numbness,weakness,double vision, confusion, dizziness, or
unconsciousness.
{aRbrXaak si:yoMvale Kane ka k ihsa jo pet meMnhIM pcqa, bik b]I;aMqoM meM bEtIirya ara Cote BagoMmeMbwla jaqa hE. {aRbr ke ;Ce s/oqoMmeM
Xaaiml hEM spUNaR ;naj, Pl ;Or si:yaz.
Msuilnk hamoRn jo ;apke LUn ke lUko: ka qr inyMiaq rKne meMmww weqa hE.lUko: XarIr kI ;iWkaMXa jaR pEwa krqa hE. ibna Msuiln ke XarIrlUko: ko TIk se soK nhIM paqa hE ;Or se pyaRq jaR nhIM iml paqIhE.
imnr: (Kinj pwaQR);ayrn, kEiXaym ;Or i:Mk jEse pOik qv jo XarIr ke kRkam ;Or
vay ke ilye ;invayR hEM. hiyoM, wazq ;Or LUn meM nkI :Frq hoqI hE.
pOik qvKaoM meMmOjUw kpaNd yanI im/Na jo jIvn ;Or vay ke ilye;invayR hEM, ijsmeM p/otI:, kaboRhaRdets, {Ets, ivtaim:, imnr: ;Or
panI Xaaiml hEM.
{EirMsgle ka prI ihsa jo muzh ;Or ;so{egs (vh nlI jo muzh se pet qkjaqI hE) ke bIc meM hoqa hE.
tokyh qb hoqa hE jb iwma@ ke k ihse meM LUn kI slaRkI g]b]I kekarNa hain phuzcqI hE. sle lxaNaoM meM Xaaiml hE bolne kI xamqa ka Gatjana, XarIr ke iksI ihse ko qemal n kr pana, sua p] jana, dbliv:n (hr cI: wo iwKaRp]na), km:orI, smJane meM g]b]I pEwa hona,ya behoXaI.
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What is the difference between heart diseaseand angina?
How regularly should I have my blood cholesteroland blood pressure checked?
What do I do if someone in my family complainsof chest pains?
What are the physical changes I should expect if Ihave had a heart attack?
How can I improve my condition?
What changes to my lifestyle will I need to makenow that I have heart disease?
How can I care for a member of my family who has
heart disease?
Will I ever be cured of heart disease?
What are the different medications I will need totake and what are their side effects?
Is it possible to arrange for someone to comewith me if I need to go for treatment?
Will I need regular check-ups with the hospitalor GP?
What service can I expect from the hospital?
What other services and benefits am I entitled to?
Where can I get more information?
Can I continue to use complementary treatments?
Can I continue in the job I am doing?
Questions for your GP
27
jI pI ke ilye p/Xn
iwl kI bImarI ;Or MjaRna meM ya ;Mqr hE?
muJae ;pna ld kolEtol ;Or ld p/EXar ikqne smy ke baw cEkkrvaqe rhna caihye?
mere pirvar ka koR swy CaqI meM wwR kI iXakayq kre qo muJae yakrna caihye?
;gr muJae iwl ka wOra p]e qo muJae kOn-kOn se XaarIirk pirvqRn kImIw krnI caih?
mEM ;pnI halq kEse suWar skqa/skqI hUz?
iwl kI bImarI ho jane ke baw muJae ;pne rhn-shn ke DMg meM yaya qbwIlI krnI hogI?
iwl kI bImarI vale ;pne pirvar ke swy kI mEM kEse weKBal krskqa/skqI hUz?
merI iwl kI bImarI ka ya kBI laj ho skega?
muJae kOn-kOn sI wvaM lenI hoMgI ;Or heM lene ke baw ke p/Bav yahoMge?
;gr muJae laj ke ilye jana p]e, qo ya iksI ka mere saQ clne kaq:am ho skega?
ya jazc krane ke ilye inyimq Fp se ;pqal ya jI pI ko iwKane;aqe rhna hoga?
mEM ;pqal se iks qrh kI seva pane kI mIw kr skqa/skqI
hUz? muJae ;Or kOn-kOn sI sevaM;Or bEnIi{ts pane ka ;iWkar hE?
muJae ;Or jankarI khaz se iml skqI hE?
ya mEMkaAplImEMtrI yanI pUrk laj ko BI calU rK skqa/skqIhUz?
ya mEMvhI nOkrI krqa/krqI rh skqa/skqI hUz jo mEM s smykrqa/krqI hUz?
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The British Heart Foundation14 Fitzhardinge Street
London W1H 4DH
Tel: 0990 200 656
Diabetes UK10 Queen Anne Street
London W1G 9LH
Tel: 020 7323 1531
Fax: 020 7637 3644
DrinklineFor confidential advice and information about drinking call
Drinkline free on 0800 917 8282, Monday to Friday 9am to 11pm
and Saturday to Sunday 6pm to 11pm.
Asian Quitline
Bengali 0800 002244 Monday 1 to 9pmGujarati 0800 002255 Tuesday 1 to 9pm
Hindi 0800 002266 Wednesday 1 to 9pm
Punjabi 0800 002277 Thursday 1 to 9pm
Urdu 0800 002288 Sunday 1 to 9pm
St John Ambulance1 Grosvenor Crescent
London SW1X 7EF
Tel: 020 7235 5231
Provides first aid training nationwide.
Confederation of Indian Organisations (UK)5 Westminster Bridge RoadLondon SE1 7XW
Tel: 020 7928 9889
Fax: 020 7620 4025
Your GP or practice nurse can also provide advice on looking after
your heart, and may have details of sources of help and support
groups in your area.
Further information ;iWk jankarI
ib/itXa hatR {azdeXan14 Fitzhardinge Street
London W1H 4DH
telI{on - 0990 200 656
daayibtI: yU ke10 Queen Anne StreetLondon W1G 9LH
telI{on - 020 7323 1531{Es - 020 7637 3644
idMklaRnXarab ke bare meM gopnIyqa se slah ;Or jankarI lene ke ilye idMklaRn konMbr0800 917 8282pr somvar se Xauvar subh9bje se raq ke11bjeqk, ;Or Xainvar ;Or rivvar Xaam6bje se raq ke 11bje qk {on kreM.
iXayn ivtlaRn
bMgalI 0800 002244 somvar1bje se raq9bje qkgujraqI 0800 002255 mMglvar1bje se raq9bje qkihMwI 0800 002266 buWvar1bje se raq9bje qkpMjabI 0800 002277 gufvar1bje se raq9bje qkwUR 0800 002288 rivvar1bje se raq9bje qk
seMt jaA: eMbulEMs1 Grosvenor Crescent
London SW1X 7EF
telI{on - 020 7235 5231pUre weXa meM p/arMiBk shayqa ka p/iXaxaNa weqe hEM.
k{EdreXan ;aA{ Midyn ;ageRnaR:eXa: (yUke)5 Westminster Bridge RoadLondon SE1 7XW
telI{on - 020 7928 9889{Es - 020 7620 4025
;ap ;pne jI pI ya p/ Eits nsRse BI ;pne iwl kI weKBal ke bare meM slah;Or ;pne lake kI mww ;Or shara wene valI sMQa;oM;Or g/Us ke bare meM
ivvrNa pa skqe hEM.