nyaatonni akkamitti shukkaara dhiigaa miidhu: qajeelcha...

Nyaatonni akkamitti Shukkaara Dhiigaa Miidhu: Qajeelcha Dhukkubsattoota Dhukkuba Shukkaaraa Itiyoophiyaa fi Eertiraa How Foods Affect Blood Sugar: A Guide for Ethiopian and Eritrean Patients with Diabetes Author: Mei Yook Woo for EthnoMed

Baafata Table of Contents

Fuula/ Page

Mata duree/Topic English

Afaan Oromoo

1 Title Slide Agarsiisa Mata duree

2 Table of Contents Baafata

3 Preface Dursa

4 Introduction Seensa

16 Carbohydrates: Introduction Kaarboohayidireetiiwwan: Seensa

18 Carbohydrates: Starches Kaarboohayidireetiiwwan: Istaarchiiwwan

42 Carbohydrates: Fruit Kaarboohayidireetiiwwan: Muduraa

47 Carbohydrates: Dairy Kaarboohayidireetiiwwan: Aannan

50 Carbohydrates: Sweets Kaarboohayidireetiiwwan: Mi’ooftuuwan

53 Drinks Dhugaatiiwwan

62 Extras Kanneen biroo

68 Foods That Do Not Raise Blood Sugar Nyaatawwan Shukkaara Dhiigaa ol hin kaasne

70 Protein Pirootiinii

74 Fat Faatii/Cooma/Dhadhaa

77 Non-Starchy Vegetables Kuduraalee istaarchii hin qabne

88 Meals Nyaatawwan

110 Fasting Soomuu

114 Fasting: Orthodox Christian Soomuu: Kiristaana Ortodooksii

119 Fasting: Muslim Soomuu: Musliima

128 Conclusion Guduunfaa

129 Additional Resources Maddawwan Dabalataa 2

Barumsi kun warreen hojjettootni kilinikaa yeroo dhukkubsattoota waliin waa’ee Kaarboohayidireetiiwwanii fi giluukosii mari’atan akka itti fayyadamaniif qophaa’e. Nyaatawwan Ameerikaanota dhalootaan Itiyoophiyaa fi Eertiraa ta’an akka calaqqisutti qophaawe. This presentation is intended to be used by clinicians during discussions with patients about carbohydrates and blood glucose. It is culturally tailored to reflect foods commonly consumed by Ethiopian and Eritrean Americans. __________________________________________________________________________________________ Background: Harborview Medical Center (HMC) physician Dr. Carey Jackson identified a need for a culturally-tailored visual reference tool to use during conversations about diet with diabetic patients. Author Mei Yook Woo created this tool to fulfill practicum requirements for the University of Washington’s School of Public Health, Nutritional Sciences. The project was coordinated by Ethnomed.org’s student author program, Contribution Pathways. Methods/Acknowledgements: Funding for this education was provided by the Pacific Hospital Preservation and Development Authority (PHPDA). Dr. Carey Jackson served as clinical advisor. Rekha Ravindran provided program support. Harborview dietitians Charlotte Neilson and Karen Conger mentored the author during the project. Meetings were held with health care providers who work with Ethiopian/Eritrean patients. Cultural guidance was provided by caseworker/cultural mediator Yodit Wongelemengist. Many thanks to Agelegle Ethiopia restaurant in Seattle for allowing us to photograph many of the foods featured in this slideshow at their wonderful restaurant. Special thanks to these others who supported and contributed to this work: Mohammed Abdul-Kadir (ICHS), Dawn Corl (HMC), Bogale Demse (HMC), Tsehay Haile (HMC), Phalla Kith (HMC), Gammada Sani Abraham (HMC), Tsega Woldetatios (HMC). Photo Credits: Wikipedia (Creative Commons Attribution 2.0 Generic): Nociveglia: summer squash [pg 79] https://commons.wikimedia.org/wiki/File:Cucurbita_pepo_Summer_Squash_Yellow_and_Green_Zucchini_zucchine.jpg Mohammed Abdul-Kadir: Shorba [pg 122] Mrs. Keo Chanbo: www.chanbokeo.com

Dursa Preface

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Nyaatawwanii fi dhugaatiiwwan kaarboohayidireetii, pirootiinii fi faatii (cooma,dhadhaa,zayta) qabu irraa hojjetamu. Kaarboohayidireetiiwwan anniisaa qaamaaf kennuuf gargaaru. Yeroo nyaatamanitti shukkaara dhiigaa ol kaasu. Dhukkuuba shukkaaraa yoo qabaatte qaamnikee ol ka’iinsa shukkaara dhiigaa kana karaa sirrii fi fayyalessa ta’een to’achuu hin danda’u. Foods and drinks are made up of carbohydrates, proteins, and fats. Carbohydrates are used by the body for energy. When you eat them, they raise blood sugar. If you have diabetes, your body cannot control this rise in blood sugar in a normal, healthy way.

Seensa Introduction

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Dhukkuuba shukkaaraa yoo qabaatte shukkaara dhiigaa hamma sirrii ta’e irratti eeguun barbaachisaa dha. Kanas filannoo nyaata fayya qabeessaatti fayyadamuun gochuu ni dandeessu. Kaarboohayidireetiiwwan nyaachuu ni dandeessu garuu xiqqoo nyaachuu qabdu. If you have diabetes, it is important to keep your blood sugar as normal as possible. You can do this by making healthier food choices. You can still eat carbohydrates, but you should eat less of them.

Seensa Introduction

5

Shukkaara dhiigaa kee yoo too’atte qoricha fayyadamuu ni hir’isa, akkasumas jaamaa ta’uu, rakkoo kalee, milaa muramuu, fi dhibee wal xaxaa dhukkuba shukkaaraatiin walqabatan ittisuuf si gargaara. Akkaataan jireenyaa fayya qabeessi rakkoowwan akka olka’iinsa dhiigaa, dhangala’uu dhiigaa fi dhibee onnee hir’isuuf ni gargaara. If you control your blood sugar well, this can help reduce the need for medications and help prevent blindness, kidney problems, amputations, and other complications from diabetes. A healthy lifestyle may also help reduce risk factors of other problems like hypertension, stroke, and heart attack.

Seensa Introduction

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Shukkaara dhiigaa too’achuuf insuliiniin qoricha barbaachisan keessaa isa tokko. Insuliinii hormonii qaamni kee uumamaan oomishuu dha. Dhukkuba shukkaaraa yoo qabaatte qaamni kee insuliinii gahaa waan hin oomishneef insuliinii dabalataa si barbaachisa. Insulin is one type of medication that may be necessary for management of your blood sugar. Insulin is a hormone that your body makes naturally. With diabetes, you may need additional insulin because your body is not making the right amount.

Seensa Introduction

7

Sadarkaan shukkaara dhiiga kee nyaata madaalamaa nyaachuu, sochii qaamaa gochuu fi itti fayyadama qorichaa sirreessuun fooyya’uu ni danda’a. Sadarakaan shukkaara dhiigaa kee yoo sirrate dhukkuba shukkaaraa irraa fayyite jechuu miti. Shukkaara dhiiga kee too’achuuf ammallee nyaata madaalamaa nyaachuu, sochii qaamaa gochuu fi itti fayyadama qorichaa sirreessuun barbaachisaa dha. Your blood sugar levels may improve with a healthy diet, exercise, and correct use of medications. If your blood sugar levels improve, this does not mean that your diabetes is cured. You still need to follow diet, exercise, and medication recommendations to control your blood sugar.

Seensa Introduction

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Nyaatawwanii fi dhugaatiiwwan baay’een kaarboohayidireetii waan qabaniif shukkaara dhiigaa ol kaasu. Haa ta’u malee nyaatawwanii fi dhugaatiiwwan tokko tokko kanneen biroo caalaatti shukkaara dhiigaa ol kaasu. Namootni dhukkuba shukkaaraa qaban kaarboohayidireetii irratti of eeggannoo gochuu qabu. Most foods and drinks have carbohydrates and raise blood sugar. However, some foods and drinks raise blood sugar more than others do. People with diabetes need to pay special attention to carbohydrates.

Seensa Introduction

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Dhukkuba shukkaaraa akka qabdu gaafa bartu tarii hakiimnikee ganama yeroo hirribaa kaatee jalqabee galgala hanga deebitee ciistutti maal akka nyaatte si gaafateera ta’a. Yeroo tokko tokko hakiimonni yeroo isaan gaafatan waan ganama, guyya fi galgala nyaatan qofa akka isaan gaafatanitti yaadu. Haa ta’u malee hakiimonni kun waa’ee nyaatawwanii fi dhugaatiiwwan kan ati nyaatte yookaan dhugde hunda sigaafatu – nyaata ho’aa yookaan nyaata namoota biroo waliin qoodatte qabaachuu baattes jechuu dha. When you first learned that you had diabetes, your health care provider probably asked you about what you eat between the time you wake up and the time you go to bed. Sometimes people think that the provider is asking only about the main meals eaten in the morning, afternoon, and evening. But your provider is asking about all food and drinks that you eat or drink – even if you did not have a hot meal or a meal that you shared with others.

Seensa Introduction

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Fakkeenyaaf, yeroo gara manaa adeemtutti kaaffee yookoan mana hiriyootaa, karaa kee irra jiru irraa isnaakii nyaachuu fi dhugaatii dhuguuf itti goruu ni nimalta. Dhukkuba shukkaaraa waan qabduuf waa’ee nyaatawwanii fi dhuaagaatiiwwan guyyaa fi galgala fudhattu hundaa madaalun barbaachisaa dha. Sababiin kanaas nyaatawwanii fi dhugaatiiwwan hedduun shukkaara dhiigaa waan ol kaasaniif. For example, maybe you stopped by a café or friend’s house on the way home from work to have a snack or drink. Because you have diabetes, it is especially important to think about all the food and drink you have during the day and evening. This is because many foods and drinks raise blood sugar.

Seensa Introduction

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Dhukkuba shukkaaraa foyyessuuf tarii nyaatawwan nyaattu jijjiiruun barbaachisaa ta’uu dhiisuu danda’a. Nyaatawwan kaan baay’ee nyaachuu fi isaan biroo ammoo xiqqoo nyaachuun qofti ni gaha ta’a. To improve your diabetes, it may not be necessary to change which foods you eat. Eating more of some foods and less of others may be helpful.

Seensa Introduction

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Itiyoophiyaa yookaan Eertiraa irraa gara Ameerikaa yoo dhufte akkaataan jireenya kee baay’ee jijjiiramuu ni danda’a. Haalli jireenya Ameerikaa humna xiqqaa qofa baasuun jiraatama waan ta’eef akka Itiyoophiyaa yookaan Eertiraa nyaata irraa anniisaa baay’ee argachuun hin barbaachisu ta’a. Dabalataanis qaamni keenya akkuma dulloomaa adeemuun nyaata irraa anniisaa xiqqoo barbaada. If you came to the United States from Ethiopia or Eritrea, your lifestyle has probably changed a lot. The American lifestyle is less active, so your body may not need as much energy from food as it did in Ethiopia or Eritrea. In addition, our bodies need less energy from food as we age.

Seensa Introduction

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Namootni dhukkuuba shukkaaraa qaban baay’een isaanii nyaatawwan maatiin isaanii nyaatan nyaachuu barbaadu. Yeroo tokkotti hamma nyaattu jijjiiruun dhukkuba shukkaaraa kee fooyyessuu ni danda’a. Nyaata yeroo tokko irratti nyaatawwanii fi dhugaatiiwwan shukkaara dhiiga ol kaasan gosa tokkoo ol yoo nyaatte yookaan dhugde tokkoon tokkoon isaanii xiqqoo xiqqoo fayyadamuu qabda. Many people with diabetes want to eat the same foods that their families are eating. Changing the portions of these foods can help with your diabetes. If you eat or drink more than one item that will raise blood sugar at a meal, you should have a smaller amount of each of those items.

Seensa Introduction

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Barumsi kun shukkaara dhiigaa kee to’achuun gosaa fi hamma nyaataa fayyadamuu qabdu sitti agarsiisa. This presentation can show you the types and amount of food to eat to help control your blood sugar.

Seensa Introduction

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Kaarboohayidireetiiwwa: Seensa

Carbohydrates: Introduction

Kaarboohayidireetiiwwan shukkaara dhiigaa ol kaasu. Nyaatawwanii fi dhugaatiiwwan hedduun kaarboohayidireetiiwwan qaban, kunis kanneen akka:

• Istaarchiiwwan • Muduraa • Oomishawwan Aannanii (aananiif waan aananirraa oomishaman) • Mi’ooftuuwan

Carbohydrates raise blood sugar. Many foods and drinks contain carbohydrates, like:

• Starches • Fruit • Dairy Products • Sweets

Kaarboohayidireetiiwwan: Seensa Carbohydrates: Introduction

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Kaarboohayidireetiiwwan: Istaarchiiwwan

Carbohydrates: Starches

Istaarchiiwwan hamma shukkaara dhiigaa ol kaasu. Fakkeenyi istaarchiiwwanii buddeena, midhaan nyaataaf oolu, baaqelaa, daabboo, nyaata qamadii, paastaa, marqaa fi sanyii kuduraalee tokkotokko. Starches raise blood sugar. Examples of starches include injera, grains, beans, bread, baguettes, pasta, porridge, and some vegetables.

Kaarboohayidireetiiwwan: Istaarchiiwwan Carbohydrates: Starches

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Buddeena Injera

Paastaa Spaghetti

Daabboo Bread

Oatmeal Oatmeal

Mooseewwan Potatoes

Atara Split Peas

Midhaan nyaataa warshaa keessa galee hojjetamerraa, kallattuma midhaanicha irraa qopheeffamee kan nyaatamu fayya qabeessa dha. Midhaan nyaataa warshaatti qopheeffaman faayibarii, viitamiinoonni fi albuudonni isaanii keessaa badu. Midhaan “whole grains” jedhamee beekkamu garaa keessatti dafee hindaakamu yeroo dheeraaf akka hin beelofnes si gargaara. Foods that are made of whole grains are healthier for you than grains that are processed. When grains are processed, most of the fiber, vitamins and minerals are removed. Whole grains slow digestion and keep you full longer.


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Xaafii fi garbuun fakkeenya midhaan “whole grains” jedhamuuti. Paastaa, ruuzii fi daabboowwan “whole grain” irraa hojjetaman bituu ni dandeessa. Midhaanotni nyaataa kunneen qabiyyee nyaataa hedduu of keessaa qabu, garuu ammaallee shukkaara dhiigaa ol kaasu. Teff and barley are both examples of whole grains. You can buy pasta, brown rice, and breads that are made with whole grains. These whole grain products are more nutritious, but they will still increase blood sugar.


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Daakuu Xaafii Teff Flour

Daakuu Garbuu Barley Flour

Fakkeenyi istaarchiiwwan “whole grain” of keessatti qabatan: • Buddeena 100% xaafii irraa hojjetame • Daabboo 100% daakuu qamadii (Whole wheat ta’e) irraa hojjetame • Paastaa 100% “whole grain” hojjetame

Examples of whole grain starches include:

• Injera made from 100% teff • Bread made from 100% whole wheat flour • Pasta made from 100% whole grain


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Buddeena 100% Xaafii irraa hojjetame

100% Teff Injera

Daabboo Midhaan Qamadii Whole Wheat Bread

Paastaa Guutummaatti Qamadii (whole wheat) irraa

hojjetame Whole Wheat Pasta

Aadaa Itiyoophiyaa fi Eertiraa keessatti Buddeenni nyaata madaalamaa keessaatti baay’ee barbaachisaa dha. Kunis buddeenni hamma shukkaara dhiigaa waan ol kaasuuf to’achuun baay’ee rakkisaa akka ta’u gochuu mala. In the Ethiopian and Eritrean culture, injera is an important staple in the diet. This may make it hard to control diabetes because injera raises blood sugar.


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Xaafiin “whole grain” itti ramadama. Buddeena 100% xaafii irraa hojjetame filachuun fayya qabeessa dha sababiin isaas nyaata madaalamaa baay’ee waan qabuuf, garuu ammaallee shukkaara dhiigaa ol kaasu. Teff is a whole grain. Choosing injera made with 100% teff is healthier because it has more nutrients, but it will still increase blood sugar.


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Daakuu Xaafii Teff Flour

Makaa/Daakuu Dhimma hundaaf oolu danda’u Self-Rising/All Purpose Flour

Namni dhukkuba shukkaaraa qabu tokko buddeena hammamii nyaachuu akka qabu jijjiiruun shukkaara dhiiga isaa xiqqeessuu ni danda’a. Buddeena 100% xaafii irraa hojjetame yookaan kan ‘Self-Rising’ irraa hojjetame filachuu, yeroo nyaatan xiqqoo nyaachuu. For someone with diabetes, changing how much injera you eat can lead to lower blood sugar. Whether choosing 100% teff injera or injera made with self-rising flour, keep portions small during mealtime.


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Fakkiiwwan armaan gaditti tartiibaan mul’atan hamma buddeena nyaata yeroo tokkoo irratti fayyadamuu qabnu agarsiisu. Qoodamiinsi kun gaarii kan ta’u nyaata dhiyeeffanne keessaatti kaarboohayidireetii kan qabu buddeena qofa yoo ta’ee dha. The pictures on the following slide show the appropriate portion of injera for one meal. Note that the portions are appropriate only if injera is the only carbohydrate in the meal.


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Fakkiin gara bitaa kun cinaa buddeena tokkooti; gara mirgaatti argamuu kun buddeena ½ agarsiisa. Nyaata yeroo tokkootiif buddeenni ½ gaarii dha. Hammi kun buddeena 100% xaafii ta’ee yookaan ‘Self-rising’ irraa hojjetamee dha. Qoodamiinsi kun gaarii kan ta’u nyaata dhiyeeffanne keessaatti kaarboohayidireetii kan qabu buddeena qofa yoo ta’ee dha. This picture shows ½ injera on the left next to a whole injera on the right. ½ injera is an appropriate portion for one meal. This amount should be the same for 100% teff or self-rising flour injera. These portions are appropriate only if injera is the only carbohydrate in the meal.


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Buddeena ½ nyaachuun gaariidha. ½ injera is the correct portion

Buddeena tokko guutuu nyaachuun ni baay’ata.

Full injera is too much

Nyaatawwan kunneen buddeena. Akkasumas shukkaara dhiigaa kan ol kaasanii dha. Yeroo firfirii yookaan fitfitii hojjettu buddeena ½ qofa fayyadami Hammi sirriin firfirii yookaan fitfitii kubbaayyaa xiqqoo 1. kunis hammaarrii harka keetii tokko jechuu dha. These foods contain injera and raise blood sugar. When you make fitfit or firfir for yourself, only use ½ injera. The appropriate portion of fitfit or firfir is 1 cup, which is about the size of your fist.


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Fitfitii kubbaayyaa xiqqaa tokko 1 cup of fitfit

Firfirii kubbaayyaa xiqqaa tokko 1 cup of firfir

Akkuma budeenaa, daabboon shukkaara dhiigaa ol kaasa. Daabboon midhaan qamadii irraa hojjtame daabboo adii irra fayya qabeessa dha. haata’u malee daabboon hunduu shukkaara dhiigaa ol kaasu. Daabboo muramaa kan nyaattu yoo ta’e nyaata yeroo tokkootiif muraa lama nyaachuun gahaa dha. Like injera, bread raises blood sugar. Whole wheat bread is healthier than white bread, however all types of bread raise blood sugar. If you’re eating sliced bread, 2 pieces is the correct portion size for one meal.


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Daabboo Midhaan Qamadii “whole wheat” irraa hojjetame Whole Wheat Bread

Daabboo Adii White Bread

Kunis hamma sirrii ‘Baguette’ fi qiixxaa ti. These are the correct portions for baguette and kita.


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Baguette (daabboo) muraan tokko hamma barruu harkaati. 1 piece of baguette the size of your hand.

Hammi qixxaa ammoo hammaarrii 2 gahaa dha.

2 palm size pieces of kita.

Daabboon daakuu irraa waan hojjetamuuf, shukkaara dhiigaa ol kaasa. Shukkaara yookaan maarmaalaataa itti dabaluun shukkaara dhiigaa baay’ee ol kaasa. Because bread is made from flour, it raises blood sugar. Adding sugar or jam will raise blood sugar even more.


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Daabboo gogaa maarmaalataadhaan Toast with jam

Paastaa yookaan nyaata akkasii nyaata tokko irratti kubbaayyan 1 gaarii dha. Nyaanni paastaa yookaan kan akkasii kubbaayyan tokko hammaarrii harka keetii tokko jechuu dha. Kubbaayyaa xiqqaa 1 kan barbaachisu paastaan yookaan nyaanni akkasii qofti kaarboohayidireetiiwwan nyaaticha dhiyaate keessa jiran yoo ta’ee dha. Bakka tokkotti buddeena yookaan nyaatawwan biroo kaarboohayidireetiiwwan qaban kan nyaattu yoo ta’e paastaa hamma kana faayyadamuu hin qabdu. Limit noodles or pasta to 1 cup per meal. One cup of cooked noodles or pasta is about the size of your fist. Note that 1 cup is the correct amount if cooked noodles or pasta are the only carbohydrate in the meal. Keep in mind, if you are having injera or other carbohydrates at the same time, you cannot have this much pasta.


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Paastaan kubbaayyaa xiqqaa 2 yeroo tokko nyaachu baay’ee gudda dha.

2 cups of pasta is too large a portion.

Paastaan kubbaayyaa xiqqaa 1 sirrii dha. 1 cup of pasta is the right amount.

Akkuma daabboo, ruuziin shukkaara dhiigaa ol kaasa. Ruuzii magaalli Ruuzii adii irra fayyaalessa dha. Haa ta’u malee ruuziiwwan hunduu shukkaara dhiigaa ol kaasu. Like bread, rice raises blood sugar. Brown rice is healthier than white rice. However, all types of rice raise blood sugar.


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Ruuzii Magaala Brown Rice

Ruuzii Adii White Rice

Nyaata tokko irraatti ruuzii bilchaate kubbaayyaa xiqqaa tokko gahaa dha. Hammi kun ruuzii Adii fi magaalaaf wal qixa ta’uu qaba. Ruuzii kubbaayyaan tokko hammaarrii harkaa tokkoo jechuu dha. Ruuziin kubbaayyan 1 sirrii kan ta’u kaarboohayidieetiin nyaata sana keessa jiruu ruuzii qofa yoo ta’ee dha. Misirawwan, buddeena, yookaan nyaatawwan biroo kaarboohayidireetii qaban al tokko kan nyaattu yoo ta’e ruuzii baay’ee nyaachuu akka hin dandeenye yaadadhu. One cup of cooked rice is the correct portion size for one meal. The amount should be the same for white and brown rice. One cup of rice is about the size of your fist. Note that 1 cup is the correct amount only if cooked rice is the only carbohydrate in the meal. Keep in mind, if you are having lentils, injera, or other foods that have carbohydrates at the same time, you cannot have this much rice.


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Ruuzii kubbaayyaa 1 1 cup of rice

Oatmeal shukkaara dhiigaa ol kaasa. Nyaata tokko irraatti ‘oatmeal’ kubbaayyaa xiqqaa tokko gahaa dha. Oatmeal kubbaayyaa xiqqaa tokko hammaarrii harkaa tokko jechuu dha. Shukkaara, muduraa yookaan maarmaalaataa oatmeal irratti dabaluun shukkaara dhiigaa baay’ee ol kaasa. Marqaan garbuu, qamadii yookaan (Pancake Mix) irraa hojjetamu shukkaara dhiigaa ol kaasa. Oatmeal raises blood sugar. One cup of cooked oatmeal is the right portion for one meal. One cup of cooked oatmeal is about the size of your fist. Adding sugar, fruit, or jam to oatmeal will raise blood sugar even more. Making porridge from barley, wheat or pancake mixes will also raise your blood sugar.


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Oatmeal kubbaayyaa xiqqaa 1 1 cup of oatmeal

“Cereals” (siriyaal) kaarboohayidireetii dha. Siriyaal shukkarawoo kan hin taane kan akka koornifileeksii fi cheeriyoos shukkaara dhiigaa ol kaasu. Akka siriyaalota shukkaarawoo ta’anii shukkaara dhiigaa ol hin kaasan. Cereals are carbohydrates, too. Non-sugary cereals, such as cornflakes and Cheerios will raise blood sugar. They do not raise blood sugar as much as sugary cereals.


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Midhaan nyaataa kan akka Froostid kfileeksii, Reezin Biraanii fi Cheeriyoos hammaa shukkaara dhiigaa baay’ee ol kaasu. Namootni dhukkuba shukkaaraa qaban siriyaalota shukkaarawoo ta’an dhiisuu qabu. Sugary cereals, such as Frosted Flakes, Raisin Bran, and Honey Nut Cheerios raise blood sugar a lot. People with diabetes should avoid sugary cereals.


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Kunneen kuduraalee dha, garuu istaarchiiwwan qabu. Isaan kun kaarboohayidireetiiwwanii fi hamma shukkaara dhiigaa kan ol kaasanii dha. Hamma xiqqoo isaanii nyaadhu. Isaan kunneen qofti kaarboohayidireetii nyaaticha keessaa jiran yoo ta’an kuduraaleen istaarchii qaban kan kubbaayyaa tokko yookaan hammaarrii harkaa tokko ta’an hamma sirrii dha. These are vegetables, but they are also starches. They are carbohydrates and raise blood sugar. Eat small amounts of them. One cup of these cooked starchy vegetables, or a fist sized portion, is the correct portion if they are the only carbohydrate in a meal.


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Moosee Potato

Boqqoolloo Corn

Mixaaxisa Sweet Potato

Misirri, shumburaan, fi atara keelloon istaarchiiwwani, pirootiinii muraasa ni qabu. Istaarchiiwwan waan ta’aniif hamma shukkaara dhiigaa ol kaasu. Akkuma buddeenaa fi daabboo kaarboohayidireetiwwani dha. Lentils, garbanzo beans, and yellow split peas are starches, but they also have some protein. Because they are starches, they will raise blood sugar. They are carbohydrates, similar to injera and bread.


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Misira Diimaa Red Lentils

Misira Magariisa Green Lentils

Shumburaa Chickpeas/Garbanzo

Sanyiiwwan boloqqee Pinto Beans

Atara Split Peas

Baaqelaa Fava Beans

Nyaata 1 irraatti missira bilchaataa fi baaqelaa bilchaataa xiqqeesi. Kubbaayyaa xiqqaa 1 sirrii kanta’u yoo misirri bilchaataan qofti kaarboohayidireetii nyaaticha keessa jiru ta’ee dha. Budeena yookaan paastaa bakka tokkootti kan nyaattu yoo ta’ee baaqelaa yookaan misira baay’e nyaachuu hin qabdu. Limit cooked lentils and cooked beans to 1 cup per meal. Note that 1 cup is the correct amount only if lentils are the only carbohydrate in the meal. Remember if you are also having injera or pasta at the same time, you cannot have as many beans or lentils.


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Misira bilchaate kubbaayyaa 1. 1 cup of cooked lentils

Misira yookaan baaqelaa buddeena waliin nyaachuu yoo barbaadde misira kubbaayyaa 1/2 yookaan baaqelaa kubbaayaa ½ buddeena ½ waliin yookaan misira yookaan baaqelaa kubbaayyaa 1 buddeena ¼ waliin nyaachuu ni dandeessa. Fakkiiwwan armaan olii filannoowwan lamaan agarsiisu. If you’re eating lentils or beans with injera, you can choose to either eat a ½ cup of lentils or beans with ½ injera or 1 cup of lentils or beans with ¼ injera. The pictures above show these two choices.


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Buddeena ½ + misirri kubbaayyaa xiqqaa ½ hamma fayya qabeessa dha.

½ injera + ½ cup lentils is a healthy portion

Buddeena ¼ + misirri kubbaayyaa xiqqaa 1 hamma fayyaa qabeessa dha.

¼ injera + 1 cup lentils is a healthy portion

Kaarboohayidireetiiwwan: Muduraalee

Carbohydrates: Fruits

Muduraaleen hunduu hamma shukkaara dhiigaa ol kaasu. Muduraleen fayyaa qabeessadha garuu hamma xiqqoon nyaatamuu qabu. Guyyatti akka isnaakiitti muduraalee 1 yookaan 2 nyaachuun (nyaatawwan kaan gidduutti) nidanda’ama. Kunis nyaata muduraa sirrii nyaatamuu qabanii dha. All fruits raise blood sugar. Fruit is healthy, but it should be eaten in small portions. Eating 1 to 2 portions of fruit per day as a snack (in between meals) is fine. These are the correct portions of fruit to eat.

Kaarboohayidireetiiwwan: Muduraalee Carbohydrates: Fruits

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Muuza ½ ½ a banana

Wayinii kubbaayyaa ½

(wayiniiwwan 15) ½ cup of grapes

(15 grapes)

Burtukaana xiqqoo 1 1 small orange

Kunneen hamma muduraa nyaatamuu qaban jedhamanii dha. Here are the recommended portions of fruit to eat.


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Kookii xiqqoo 1 1 small peach

Maangoo kubbaayyaa ½ ½ cup of cubed mango

Injoorii kubbaayyaa ½ (injooriiwwan 5)

½ cup of strawberries (5 strawberries)

Dubbaa kubbaayyaa 1 1 cup of watermelon

Muduraaleen saamsaman shukkaara caalaatti kan qabaniif sababa meeshaa keessatti kuufamaniifi dha. Kunis hamma shukkaara dhiigaa ol kaasa. Yoodandeesse, Muduraa saamsame dhiisii muduraa haaraa (kan hinturin) fi cabbeeffamaa sooraddhu. Canned fruit has more sugar because it is stored in syrup. This raises blood sugar. Avoid canned fruit and eat fresh or frozen fruit, if possible.


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Muduraan haguugamee yookaan saamsamee gurguramu hamma

shukkaara dhiigaa baay’ee ol kaasa. Canned fruit will raise blood sugar a lot

Muduraa salaaxaa hin mi’eeffamne sahaanii 1 1 cup of unsweetened fruit salad

Muduraa goggogaa keessa shukkaarri jiru muduraa bilchaataa keessa kan jiru irra ni baay’ata. Qooda kanaa, mudura hinturin nyaachuun caalaatti fayya qabeessa dha. There is more sugar in dried fruit than there is in fresh fruit. It is healthier to eat fresh fruit, instead.


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Tamiriin muduraa goggogaa dha Dates are a dried fruit

Appirikotiwwan goggogan Dried apricots

Zabiibiiwwan Raisins

Kaarboohayidireetiiwwan: Aanananiif Sanyii Aannanii

Carbohydrates: Dairy

Aannan shukkaara dhiigaa ol kaasa. Aannan faatii (dhadhaa) gadi aanaa qabu fayya qabeessa, garuu innis shukkaara dhiigaa ol kaasa. Faatii baay’ee yookaan xiqqoos kan qabu yoo ta’e, aannan hamma xiqqoo ta’e dhugi. Milk raises blood sugar. Low fat milk is healthier, but will raise your blood sugar, too. Drink milk in small portions, whether full fat or low fat.

Kaarboohayidireetiiwwan: Aanananiif Sanyii Aannanii Carbohydrates: Dairy

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Aannan 2% kubbaayyaa 1 1 cup of 2% milk

Areera kubbaayyaa 1 1 cup of buttermilk

Itittuun isnaakii gaarii ta’uu danda’a. Itittuun shukkaarawe itittuu biroo caalaa baay’ee shukkaara dhiigaa ol kaasa. Hammi sirrii itittuu foolleffame/ulamee fi itittuu homaa itti hinida’amne armaan oliitti fakkeeffameera. Yogurt can be a great snack. Flavored yogurts are higher in sugar and will raise your blood sugar more than plain yogurt. The correct portion of flavored and plain yogurts is pictured above.

Kaarboohayidireetiiwwan: Aanananiif Sanyii Aannanii Carbohydrates: Dairy

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Itittuu shukkaarawaa (fooleffame) kubbaayyaa ½

½ cup of flavored yogurt

Itittuu kubbaayyaa 1 1 cup of plain yogurt

Kaarboohayidireetiiwwan: Mi’ooftuuwan

Carbohydrates: Sweets

Mi’ooftuuwwan shukkaaraa fi daakuu hedduu qabu. Hamma shukkaara dhiigaa ol kaasu. Namootni dhukkuba shukaaraa qaban mi’ooftuu dhiisuu, yookaan yeroo addaa keessatti hamma xiqqoo soorachuu qabu. Sweets have a lot of sugar and flour. They raise blood sugar. People with diabetes should try to avoid sweets, or eat small amounts of them on special occasions.

Kaarboohayidireetiiwwan: Mi’ooftuuwan Carbohydrates: Sweets

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Nyaatawwan mi’ooftuu ta’an kun shukkaara dhiigaa baay’ee ol kaasu. These sweet foods will raise blood sugar a lot.

Kaarboohayidireetiiwwan: Mi’ooftuuwan Carbohydrates: Sweets

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KuukiwwanCookies

Chokoleetiiwwan Chocolates

Ayiskireemii Ice cream

Dhugaatiiwwan Drinks

Dhugaatiiwwan muraasni shukkaara baay’ee ol’aanaa qabu. Shukkaara qaama keessa hatattamaan waan ol kaasaniif namoota dhukkuba shukkaaraa qabaniitti dhibee guddaa fidu. Some drinks have very high amounts of sugar. They will raise blood sugar quickly and are unhealthy for people with diabetes.


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Bishaan fayyaadhaf barbaachisaa dha. Bishaan shukkaara dhiiga ol hin kaasu. Water is important for health. Water does not raise blood sugar.


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Bunni yookaan shaayiin aannan yookaan shukkaara hin qabne hamma shukkaara dhiigaa ol hin kaasan. Plain coffee or tea without milk and sugar do not raise blood sugar.


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Shaayii gurraacha Black tea

Buna Plain coffee

Shukkaara (adii nyookaan diimaa) yookaan damma buna yookaan shaayiitti dabaluun shukkaara dhiigaa ol kaasa. Shaayii yookaan bunni baay’inaan yoo qophaa’e, siinii shukkaara yookaan damma hin qabne ofiif qopheeffadhu. Adding sugar (white or brown) or honey to coffee or tea raises blood sugar. If tea or coffee is made in large amounts, prepare a plain cup without sugar or honey for yourself.


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Isaan kun shukkaara kan bakka bu’anii dha. Dhugaatiiwwan yookaan nyaatawwan biroo mi’eessuuf fayyaduu ni danda’u. Hamma shukkaara dhiigaa ol hin kaasan. These are sugar substitutes. They can be used to sweeten drinks or other foods. They do not raise blood sugar.


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Cuunfaan Muduraa fi bu’aawwan muduraa 100% ta’an shukkaara baay’ee qabu. Isaan kana dhiisuun barbachisaa dha. Qooda kanaa, muduraa xiqqoo kan hinturree (haarawa) ta’ee soorachuu yaali. 100% fruit juices and smoothies contain a lot of sugar. It is best to avoid them. Instead, try eating a small amount of fresh fruit.


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Cuunfaa Burtukaanaa

Orange juice

Cuunfaa Appilii Apple juice

Dhugaatii furdaa Muduraarraa

hojjetame Fruit smoothie

Cuunfaa Muduraa

Fruit juice

Cuunfaa Kiraambeerii Cranberry juice

Soodaa shukkaaruma waan ta’eef hamma shukkaara dhiigaa hatattamaan ol kaasa. Soodaa fayyadamuu dhiisuu yaali. Soodan sukkaara hinqabne gaarii dha. Soda is almost all sugar and raises blood sugar quickly. Try to avoid soda. Diet beverages are OK.


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Soodaa Soda

Soodaa Sukkaara hinqabnee Diet Soda

Alkooliin gosi garaagaraa kan akka daadhii, farsoo, biiraa, araqee fi wayinii karaa garaagaraatiin hamma shukkaara dhiigaa irratti dhiibbaa qabu. Dhimma kana hakiima kee waliin mari’adhu. Alkoolii garaa duwwaatti hindhugin. Different kinds of alcohol, such as tej, tella, beer, liquor, and wine, affect your blood sugar in different ways. Please discuss this with your provider. Do not drink alcohol on an empty stomach.

Dhugaatii: Alkoolii Drinks: Alcohol

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Daadhii Tej

Biiraa Beer

Wayinii Wine

Kanneen biroo Extras

Namootni yeroo baay’ee shukkaara, damma, daakuu yookaan mi’eessitoota nyaatatti ni dabalu. Kun kan fayyadu yeroo foon daabboo hojjetamuu dha. Shukkaara, damma, daakuu nyaatatti dabaluun shukkaara dhiigaa ol kaasa. Mi’eessitoota (qimamii) itti dabaluun shukkaara dhiigaa ol hin kaasu. People often add sugar, honey, flour, or spices to foods. These are used when marinating or breading meat. Adding sugar, honey, or flour raises blood sugar. Adding spices does not raise blood sugar.


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Daakuu shukkaara waliin nyaata bilcheesuun shukkaara dhiigaa ol kaasa.

Cooking with flour or sugar will raise blood sugar.

Mi’eessitootni akka barbaree shukkaara dhiigaa ol hin kaasan.

Spices, like berebere, do not raise blood sugar.

Marmaalaataa shukkaara irraa bilisa ta’e bituu ni dandessa. Hamma maarmalaataa shukkaara qabuu shukkaara kee ol hinkaasuu. You can buy sugar-free jam. It will raise your blood sugar less than regular jam.


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Nyaatatti biqilaa xixiqqoo fi qimamii dabaluun shukkaaraa dhiiga keetii ol hin kaasu. qimamii Itiyoophiyaa fi Eertiraa keessa yeroo baay’ee itti fayyadaman faayidaawwan fayyaa niqabu. Adding herbs and spices to food will not raise your blood sugar. Many of the spices commonly used in Ethiopian and Eritrean cooking have health benefits.


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Urd tuurmeriik Urd Turmeric

Abasuuda Gurraacha Tikur Azmud

Bassobilaa Besobela

Mixmixxaa Mitmita

Dimbilaala Dimbilal Coriander

Barbaree Berbere

Abasuuda Adii Netch Azmud

Kororimaa Korerima

Soogiddi shukkara dhiiga kee ol hin kaasu. Haa ta’u malee soogiddi dhiibbaa dhiigaa dabaluu ni danda’a. Ashaboo xiqqootti fayyadamuun waanuma hundaaf gaarii dha. qimamiiwwan bakka soogiddaa buusuun fayyadamuun gaarii dha. Salt does not raise blood sugar. However, salt can raise blood pressure. Eating less salt is good for everyone. Spices are a good replacement for salt.


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Ashaboo/soogidda Salt

Qullubbii Garlic

Jinjibila Ginger

Wantootni saamsaman, kana akka baaqelaa saamsamee soogiddummaa ol’aanaa qabu. Wantoota saamsaman keessaa kanneen soogidda gadi aanaa qaban ilaali. Baaqelaa saamsame soorachuun dura hurgufuufi lolla’uun barbaachisaa dha, kubbaayyaa 1 sirrii kan ta’u baaqelaan qofti kaarboohayidireetii nyaaticha keessa jiru yoo ta’ee qofa akka ta’e hubadhaa. Akkasumas buddeenaa fi paastaa bakka tokkotti yeroo soorattan baaqeelaa baay’ee soorachuu akka hin qabnes yaadadhaa. Canned items, including canned fava beans, are also high in salt. Look for low-salt canned items. You can also drain and rinse regular canned beans prior to eating. Note that 1 cup is the correct amount only if beans are the only carbohydrate in the meal. Remember if you are also having injera or pasta at the same time, you cannot have as many beans.


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Baqeelawwan saamsaman Regular canned beans

Baaqela soodiyeemii (soogidda) xiqqoo qabu Low sodium beans

Nyaatawwan Shukkaara

Dhiigaa ol hin kaasne

Foods That Do Not Raise Blood Sugar

Pirootiiniiwwan, faatiiwwanii fi kuduraaleen istaarchii hin qabne shukkaara dhiigaa ol hin kaasan. Fakkeenyaaf foon hoolaa bilchaate, zayita kaanoolaa, koolaardii giriinsi. Proteins, fats, and non-starchy vegetables will not raise blood sugar. Examples include cooked lamb, canola oil, and collard greens.

Nyaatawwan Shukkaara Dhiigaa ol hin kaasne Foods That Do Not Raise Blood Sugar

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(Foon)Hoolaa Lamb

Zayita oliive fi kaanoolaa Olive and Canola Oil

Koolaardi Griins (baala sanaaficaa) Collard Greens

Pirootiiniiwwan Proteins

Pirootiiniiwwan nyaata qaamaa ijaaran ta’anii qaama fayyisuufis kan gargaaranii dha. Nyaataa yeroo nyaattu pirootiinii itti dabali. Pirootiiniin nyaanni suuta akka butuffamu/daakamu godha. Nyaanni yeroo suuta daakamu, shukkaarri suuta dhiigatti akka gadi lakkifamu gargaara. Kunis shukkaarri dhiigaa akka to’atamu godha. Nyaata soorattu keessatti pirootiinii soorachuun akka daftee hin beelofneefis si gargaara.

Nyaanni pirootiin shukkaara dhiigaa ol hin kaasu. Haa ta’u malee maarineedin, sugoonii fi daabboon yoo shukkaara, damma, istaarchii, boqqoolloo yookaan daakuu waliin hojjetaman shukkaara dhiigaa ol kaasu. Proteins are foods that build muscle and help the body heal. When you eat a meal, include protein foods. Protein helps slow digestion of food. When digestion slows down, it helps slow the release of sugar into the blood. This will help keep blood sugar under control. Eating protein with your meal can also help you feel full longer. Plain protein foods do not raise blood sugar. However, marinades, sauces and breading will raise blood sugar if they are made with sugar, honey, corn starch or flour.


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Nyaatawwan pirootiinii kun shukkaara dhiigaa ol hin kaasan. These plain protein foods do not raise blood sugar.


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Qurxummii waaddame Grilled Fish

Lukkuu Bilcheeffame Baked Chicken

Kitifoo/Kochee Kitfo

Nyaatawwan pirootiinii kunneen shukkaara dhiigaa ol hin kaasan. These plain protein foods do not raise blood sugar.


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Qurxummii Cabbeeffame/Qorrisiifame

Frozen Fish

Hanqaaquuwwan Eggs

Tuunaa Saamsame Canned Tuna

Faatiiwwan Fats

Faatii/coomni shukkaara dhiigaa ol hin kaasu, garuu yoo baay’ate fayyaa nama dhorka. Faatii/cooma baay’ee nyaachuun furdina kan dabaluu ta’ee faatiiwwan tokko tokkko dhibee onneellee fiduu ni danda’u. Cooma hir’isuuf foon cooma hinqabne biti. Kan irra jirullee irraa baasi. Soorachuun dura foon lukkuu gogaa ishee irraa baasi. Yeroo ittoo hojjettuu cooma gubbaarratti walgahu irraa balleessii. Fat does not raise blood sugar, but too much fat is unhealthy. Adding too much fat can lead to weight gain and some fats cause heart disease. To limit fat, buy leaner cuts of meat or trim the fat. Remove the skin from chicken before eating. If you are making a stew (wot), try skimming the grease off the top.

Faatiiwwan Fats

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Foon Lukkuu gogaa hin qabne Skinless Chicken

Qurxummii Fish

Nyaata akka ittoo kan ho’a guddaadhaan bilcheeffamu yeroo hojjettu faatiiwwan ho’a guddaarraa kandandamatan akka zayita kaanoolaa yookaan dhadhaa fayyadami. Yeroo zayita fayya qabeessa fayyadamtu illee hamma isaa xiqqeessuun barbaachisaa dha, walakkaa zayita yookaan dhadhaa duraan itti fayyadamtuu fayyadami. When preparing foods at high heat, like wots, make sure to use high heat fats like canola oil or butter. Even when using healthy oils it’s important to limit the amount used when cooking; use half the amount of oil or butter you normally use.

Faatiiwwan Fats

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Zayita kaanoolaa Canola Oil

Dhadhaa Butter

Kuduraalee istaarchii hin

qabne Non-Starchy Vegetables

Nyaatawwan kuduraalee istaarchii hin qabne shukkaara dhiigaa ol hin kaasan. Vegetables that are non-starchy do not raise blood sugar.

Kuduraalee istaarchii hin qabne Non-Starchy Vegetables

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Qaaraawwan Bell peppers

Kaarotiwwan Carrots

Birookoolii Broccoli

Nyaatawwan kuduraalee istaarchii hin qabne kunneen shukkaara dhiigaa ol hin kaasan. These non-starchy vegetables do not raise blood sugar.


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Ookiraa Okra

Iskuwaashii bonaa (summer squash)

Summer Squash

Radishii Radish



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Qullubbii Adii White Onion

Qulluubbii Diimaa Red Onion

Qullubbii Magariisa Green Onion



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Kuukuumbarii Cucumber

Koolaardi griins (collard greens)

Collard Greens

Ispiinaachii Spinach



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Eggplant Eggplant

Baaqeelaa corqaa fi atara Green Beans & Snap Peas

Timaatimawwan Tomatoes



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Raafuu Mammaramaa Cabbage

Maastaardi Griins (baala sanaaficaa)

Mustard Greens

Atara Pea Vines



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Keelii Kale

Waakkoo Mushrooms

Selerii Celery

Salaaxaan kun shukkaara dhiigaa ol hin kaasu. Salaaxaan kun golgaa of irraa hin qabu. This salad will not raise blood sugar. This salad does not have dressing on it yet.


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Golgaan salaaxaa shukkaara, damma yookaan boqqoolloo waliin hojjetame shukkaara dhiigaa ol kaasa. Golgaan salaaxaa saamsame baay’een shukkaara qaba. Loomii, vaanigarii fi zayitaan golgaa hojjechuu ni dandeessa. Inni kun shukkaaraa dhiiga keetii ol hin kaasu. Salad dressings will raise your blood sugar if they are made with sugar, honey, or corn syrup. Most bottled salad dressings contain sugar. You can make your own dressing with lemon, vinegar, and oil. This will not raise your blood sugar.


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Kuduraaleen muraasni istaarchii akka qaban yaadadhu. Kuduraalee istaarchii qaban kunneen gara mirgaa jiran shukkaara dhiigaa ol kaasu. Hamma xiqqoo isaanii sooradhu. Kuduraaleen bitaa irra jiran istaarchii hin qaban. Isaan kunneen shukkaara dhiiga keetii ol hin kaasan. Remember that some vegetables are starches. The starchy vegetables on the right will raise blood sugar. Eat smaller amounts of them. The vegetables on the left are not starchy. They will not raise blood sugar.


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Kuduraale Istaarchii qaban Starchy Vegetables

Nyaatawwan Meals

Yeroo tokkotti hamma nyaattu too’achuun fayyaadhaf barbaachisaa dha. Hamma nyaataa to’achuun keessattuu namoota dhukkuba shukkaaraa qabaniif barbaachisaa dha. Sahaanii tokkoo irratti namoota baay’ee waliin yoo sooratan, hammam akka nyaatan tilmaamuun nama dhiba. Gahee nyaata keetii sahaanii qofaatti qooddachuun soorachuun Shukkaara Dhiigaa to’achuuf gargaara. Portion control is important for good health. Portion control is especially important for people with diabetes. When eating together from one large plate, it can be more difficult to estimate portions. Placing your portions on a separate plate can help manage blood sugar.

Nyaatawwan Meals

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Sahaaniin kun gosawwan nyaata garaagaraa keessaa isaan fayya qabeessa ta’an agarsiisa. Walakkaa (½) sahaanii keetii kuduraalee istaarchii hin qabne godhi. Nuusa (¼) sahaanii keetii sanyii midhaanii, baaqeelawwan, yookaan kuduraalee istaarchii qaban godhi. Nuusa (¼) sahaanii keetii isa biroo pirootiinii godhi. This plate shows healthy portions of different types of foods. Make half (½) of your plate non-starchy vegetables. Make one quarter (¼) of your plate a grain food, beans, or starchy vegetables. Make the other quarter (¼) of your plate protein.

Nyaatawwan Karoorsuu Planning Meals

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Kuduraalee istaarchii hin

qabne Non-starchy vegetables

Buddeena, sanyii midhaanii, misirawwan, baaqeelawwan, yookaan kuduraalee istaarchii qaban

Injera, grains, lentils beans, or starchy

vegetables.

Pirootiinii Protein

Namootni tokko tokko nyaata yeroo tokko nyaatamuu irratti buddeena, misiraa fi moosee soorachuu barbaadu. Isaan sadanuu yeroo tokko soorachuu yoo barbaaddan hammi tokoon tokkoon nyaatawwan istaarchii qabanii xiqqaa ta’uu qabu. Sababiin isaas buddeena, misiraa fi mooseen shukkaara dhiiga keetii waan ol kaasaniif. Some people may want to have injera, lentils, and potatoes in the same meal at the same time. If you choose to eat all three, the portion of each starchy item should be smaller. This is because injera, lentils, and potatoes all raise blood sugar.


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Sahaanii tokkoo irratti namoota waliin yoo sooratan hammam akka nyaatan tilmaamuun nama rakkisa. Yeroo sahaanii irratti namoota hedduu waliin nyaatanitti sahaanii garaagaraa irratti qoodachuun soorachuun hamma buddeenaa, ittoo, salaaxaa fi kuduraa sooratanii adda baafatanii beekuuf nama gargaara. It can be difficult to measure portions of food when eating from a shared platter. One way to help with portion control when eating from a communal platter is to separate the correct portion of injera, wot, salad, and vegetables on to a different plate.


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Kun tarkaanfii ittiin gahee hamma ofii nyaatan qoodatanii dha. Here are the steps to create a separate portion.


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Walakkaa (½) sahaanii keetii kuduraalee istaarchii

hin qabne guuti. Fill ½ your plate with non-starchy

vegetables

Nuusa (¼) sahaanii keetii pirootiinii godhi.

Make ¼ of your plate protein

Nuusa (¼) sahaanii keetii kuduraale istaarchii qabaniin

guuti. Fill ¼ of your plate with starchy foods

Hammi pirootiinii fayya qabeessaa kan foon sa’aa , foon hoolaa, lukkuu, yookaan qurxummii kan nyaata tokkoo barruu harkaa tokko yookaan kubbaayyaa xiqqaa 1 kan hamma hammaarrii harkaa tokko gahuu dha. A healthy portion of protein – beef, lamb, chicken, or fish – for one meal is about the size of your palm or 1 cup, which is about the size of your fist.


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Nyaatawwan shukkaara dhiigaa ol kaasan yoo sooratte, xiqqeessii sooradhu. Suuraawwan armaan gadii nyaatawwan shukkaara dhiigaa caalaatti ol kaasanii fi isaan shukkaara dhiigaa xiqquma ol kaasan agarsiisa. If you are eating foods that raise blood sugar, eat them in smaller amounts. The following photographs show examples of meals that raise blood sugar more and meals that raise blood sugar less.

Nyaatawwan Walmadaalsisuu Comparing Meals

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Nama dhukkuba shukkaaraa qabuuf nyaatawwan kamtuu gaarii dha? Which meal is better for someone with diabetes?


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Nyaatawwan mirga irra jiran gaarii dha. Buddeena walakkaa (½) nyaachuun tokko guutuu nyaachuu irra gaarii dha. Bunaaf bakka sukkaaraa “splenda” gargaaraman. Kuduraalee istaarchii hin qabne baay’eetu jiru. The meal on the right is better. Having ½ injera is better than having a full amount. Splenda is used instead of sugar in the coffee. There are more non-starchy vegetables.


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Nyaatawwan mirga irra jiran gaarii dha. Marqaa xiqqoo nyaachuun baay’ee nyaachuu irra gaarii dha. Shaayitti shukkaara gochurra splenda fayyadamaniru. Hanqaaquun baay’ee danfifame nyaatatti pirootiinii dabala. The meal on the right is better. Having a smaller bowl of porridge is better than the larger portion. Splenda is used instead of sugar in the tea. The hard-boiled egg adds protein to the meal.


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Nyaatawwan mirga irra jiran isaan bitaa irra jiran irra gaarii dha. Kaarboohayidireetii muraasa qofa qaba sababiin isaas cittuun daabboo tokkoo; shaayiinimmo ‘splendadhaan’ mi’eeffame waan ta’eef. Daabboon fayya qabeessa dha sababiin isaas midhaan daakuu qamadii (whole wheat ta’ee) irraa waan hojjetameef. The meal on the right is better than the one on the left. It has fewer carbohydrates because there is one piece of bread and the tea is sweetened with Splenda instead of sugar. The bread is healthier because it is made of whole wheat flour.


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Nyaatawwan bitaa irra jiran isaan mirga irra jiran irra gaarii dha sababiin isaas kuduraa baay’ee waan qabanii fi ruuzii xiqqoo waan qabaniifi dha. Pirootiiniin (lukkuu) ¼ sahaaniin kata’u kunis hamma fayya qabeessa dha. Nyaanni kun ruuzii magaala qabu kan ruuzii adiii irra fayya qabeessa ta’e qaba. The meal on the left is better than the one on the right because it has more vegetables, and less rice. The protein (chicken) fills ¼ of the plate, which is a healthy portion. This meal has brown rice, which is healthier than white rice.


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Nyaatawwan bitaa irra jiran isaan mirga irra jiran irra gaarii dha sababiin isaas paastaa xiqqoo waan qabanii fi salaaxaa waan qabaniifi dha. Pirootiiniin (sugoo foonii) ¼ sahaaniin kata’u kunis hamma fayya qabeessa dha. The meal on the left is better than the one on the right because it has less pasta and includes a salad. The protein (meat sauce) fills ¼ of the plate, which is a healthy portion.


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Fakkiin mirga irra jiru isa bitaa irra jiru irra gaarii dha Marmaalataan kun shukkaara irraa bilisaa fi daabboo xiqqoo qaba. Nyaanni kun buna mi’eessuuf shukkaara irra “Splenda” fayyadama. The picture on the right is better than the one on the left. The jam/marmalade is sugar-free and there is less bread. This meal uses Splenda instead of sugar to sweeten coffee.

Yeroo tokko tokko guyyaa keessatti yeroo sadi fakkeenyaaf ganama, sa’aatii booddee fi galgala nyaata argachuu dhabuu dandeessu. Dhukkuba shukkaaraa kan qabdu yoo ta’e osoo hin sooratin yeroo dheeraa turuu hin qabdu. Osoo hin nyaatin yeroo dheeraa turuun shukkaara dhiigaa gadi buusuu yookaan caalumatti ol kaasuu ni danda’a. Namootni shukkuuraa qaban guyyaa keessatti xiqqoo xiqqoon yeroo afur nyaachuun yookaan soorachuun gaarii dha. Kunis shukkaara dhiigaa to’achuu fi beela’uu hir’isuuf gargaara. Sometimes you may not be able to have three meals a day: for example, in the morning, afternoon, and evening. If you have diabetes, you should not go for long periods of time without eating. Waiting a long time between meals could lead to low blood sugar or even high blood sugar. It is better for people with diabetes to have a small meal or snack every 4 hours during the day. This will help control blood sugar and reduce hunger.

Nyaatawwan: Isnaakiiwwan Meals: Snacks

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Akaawwiin nyaata garbuu goggogaa irraa hojjetame ta’ee kan hamma shukkaara dhiigaa ol kaasuu dha. Hammi sirriin akaawwii ½ Kubbaayyaa yoo ta’u, innis hammaarrii harkaa tokko guutuu dha. Poopikorniin nyaataa boqqolloo irraa hojjetame ta’ee kan hamma shukkaara dhiigaa ol kaasu dha. Hammi nyaata kanaa inni sirriin kubbaayyaa xiqqaa 3 dha. Kolo is a snack made of roasted barely, which will raise blood sugar. The correct portion of kolo is ½ cup, which is about 1 handful. Popcorn is a snack made of corn, which will raise blood sugar. The correct portion of popcorn is 3 cups popped.

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Akaawwii hammaarrii harkaa 1 guutuu 1 handful of kolo

Nyaata boqqoolloo kubbaayaa xiqqaa 3 3 cups of popped popcorn

Kubbaayyaa 3 3 cups

Soomuu Fasting

Soomuun namoota Kiristaana-Ortodooksii fi muslima ta’aniif baay’ee barbaachisaa dha. Namoota dhukkuba shukkaaraa qabaniif yeroo soomaatti shukkaara dhiiga isaanii to’achuun rakkisaa dha. Agarsiisni armaan gadii waggaa keessatti yeroowwan soomaa tarreesseera. Fasting is very important for Christian-Orthodox and Muslim people. For people with diabetes, it can be difficult to control blood sugar during fasts. The following slide lists fasting periods throughout the year.

Soomuu Fasting

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Soomuu Fasting

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• Roobii fi Jimaata hundaa Sooma Hiikaa booda guyyoota shantamman jiraniin ala, akkasumas Ayyaanni Qiillee fi Cuuphaa guyyoota kana irraa yoo bu’e.

All Wednesdays and Fridays, except for the fifty days after Easter, and also if the Feasts of Christmas and Epiphany fall on these days.

• Sooma Guddaa guyyoota shantamii shan sooman. (Sooma Guddaa)

The Great Lent Fast of fifty-five days. (Abye Tsome) • Sooma Raajotaa (sooma raajonni sooman) Fast of the Prophets (Tsome Nebiyat) • Jala Bultii Qiillee fi Cuuphaa (Jala Bultii) Christmas Eve and Epiphany (The Vigils) • Sooma yoonaas Guyyoota Sadii (Nanawwee) Jonah's Fast of Three Days Ninevah (Nenawe) • Sooma Ergamtoota Gooftaa (Sooma Duuka Buutotaa)

Apostles Fast (Tsome Hawariat)

• Yaadannoo Durbee Maariyaam (Sooma Fislataa) Assumption of the Virgin Mariam (Tsome Filseta)

Kiristaana-Ortodooksii Christian-Orthodox

• Ramadaan Ramadan

Musliima Muslim

Hammi Qorichootaa kan namoota dhukkuuba shukkaaraa qabaniin fudhatamuu hamma nyaataa wal qixxee fi yeroon isaanis sa’aatii itti soorata fudhataniin walmadaala. Sooma yoo hordofte sooma jalqabuun duratti dhiyeessaa tajaajila fayyaa kee waliin karoora baasuun barbaachisaa dha, kunis shukkaarri kee akka baay’ee gadi hin buune yookaan ol hin kaaneefi dha. The amount (dose) of many medications people take for diabetes is given for usual food amounts and usual meal times. If you are observing the fast, it is important to make a plan with your health care provider before fasting begins, so that your blood sugar does not go too low or too high.

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Soomuu: Kiristaana

Ortodooksii Fasting:

Orthodox Christian

Yeroo soomaatti muduraa yoo nyaatte (foon yookaan aannan kan hin taane) yookaan namoonni kuduraa qofa sooratan sanyii midhaanii fayya qabeessa akka misiiraa, baaqelaa, fi kuduraalee istaarchii qaban kanneen shukkaara dhiigaa ol kaasan soorachuun barbachisaa dha. If you eat vegan (no meat or dairy) or vegetarian during fasts it is important to eat healthy portions of the grains, lentils, beans, and starchy vegetables that will increase your blood sugar.

ፆም Fasting

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Hamma nyaatawwan istaarchii qabanii kanneen akka buddeenaa, misiraa fi muduraa yookaan moosee ¼ sahaanii gochuu, kunis hammaarrii harkaa tokko gochuu yaadadhu. Iddoo sahaanii hafe kuduraalee istarchii hin qabneen guuti. Remember to limit the portion of starchy foods—like injera, lentils, fruit, or potatoes—to ¼ of your plate, which is about the size of your fist. Fill the remaining space on your plate with non-starchy vegetables.

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Erga soomni hiikamee booddee, nyaatawwan shukkaara dhiigaa dabaluu danda’an ¼ sahaanii qofa fayyadami. Iddoo sahaanii hafe kuduraalee istarchii hin qabneen guuti. After breaking the fast, use only ¼ of your plate for foods that increase blood sugar. Fill the remainder of the plate with non-starchy vegetables.

ፆም Fasting

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Gara bitaatti kan argaman nyaatawwan istarchii kan shukkaara dhiigaa ol kaasanii dha. Hamma nyaata keetii kubbaayyaa 1 godhi, kunis hammaarrii harkaa tokko guutuu jechuu dha. Gara mirgaatti kan argaman nyaatawwan istarchii hin qabne shukkaara dhiigaa kan ol kaasnee dha. Sooma yeroo hiiktu kuduraalee istaarchii hin qabne baay’ee sooradhu. On the left are starchy foods that will raise your blood sugar. Limit your portion to 1 cup, which is about the size of your fist. On the right are non-starchy foods that will not raise your blood sugar. Eat a larger portion of non-starchy vegetables when you break the fast.

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Nyaatawwan Istaarchii Shukkaara Dhiigaa Ol kaasan

Starchy Foods that Raise Blood Sugar

Nyaatawwan Istaarchii hin qabne Non-Starchy Foods

Yeroo soomaatti warreen muduraa yookaan kuduraa soorattaniif, kun nyaata shukkaara dhiiga keessanii ol hin kaasnee dha. For those who eat vegetarian or vegan during fasts, these are foods that won’t raise your blood sugar.

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Tofu Tofu

Ispiinachii Spinach

Kaarotiwwan Carrots

Ocholooniiwwan Nuts

Soomuu: Musliima

Fasting: Muslim

Ganamaa hanga galgalaatti kan soomtu yoo ta’e shukkaara dhiiga kee to’achuun rakkisaa ta’uu danda’a. Yeroo soomawwanii akkamitti akka gadi bu’iinsa yookaan ol bahiinsa shukkaara dhiiga keetii eegdu irratti dhiyeessaa tajaajila fayyaa keetiin mari’achuu kee mirkaneessi. Yeroo sooma xumurtetti ½ sahaanii kuduraalee istaarchii hin qabnee fi ¼ pirootiinii irra godhii sooradhu. Hamma nyaatawwan istaarchii, mi’aawaa fi nyaata coomaa xiqqeessi. If you are fasting from sunrise to sundown, it can be hard to control your blood sugar. Make sure you talk to your health care provider about how to prevent high or low blood sugar during fasts. When you break the fast, make ½ your plate non-starchy vegetables and ¼ of your plate lean proteins. Limit the amount of starchy, sweet, and fried foods.

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Kunneen fakkenya muraasa nyaatawwan osoo aduun hin hinbahin dura soorachuu qabnuu dha. Nyaatawwan akkasii fayya qabeessa dha, sababiin isaas pirootiinii ni qabu, kaarboohayidireetii baay’ee garuu hin qaban. Here are some examples of healthy meals to have before sunrise. These meals are healthy because they have protein and they do not have too many carbohydrates.

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Soomni erga xumuramee booddee teemira 2 yookaan 3 qofa fii “Splenda” yookaan waan biroo kan shukkaara bakka bu’an buna yookaan shaayii waliin fudhadhu. Shoorbaan dhangala’aa garbuu irraa hojjetamuu dha. Nyaata tokkoof kubbaayyaan lama gahaa dha. When breaking the fast, take only 2 or 3 dates and use Splenda or another sugar substitute in your coffee or tea. Shorba is a soup made with barley. Two cups is the correct portion size for one meal.

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Tamiriiwwanii fi buna mi’eessituu biroo waliin

Dates and coffee with Splenda

Shoorbaa Shorba

Erga soomni hiikamee booddee yoo deebitee nyaachuu barbaadde nyaatawwan shukkaara dhiigaa dabaluu danda’an ¼ sahaanii qofa fayyadami. Iddoo sahaanii hafe kuduraalee fi pirootiiniidhaan guuti. After breaking the fast, if you are going to eat again, use only ¼ of your plate for foods that increase blood sugar. Fill the remainder of the plate with vegetables and protein.

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Akkuma yeroo waggaa biroo yeroo soomaatti nyaatawwan pirootiinii fayyadamuu mirkaneessi. Kunis shukkaarri dhiigaa akka to’atamu godha. Dabalataanis yeroo dheeraa utuu hin beela’in akka turtu si gargaara.

Dheebuu hir’isuuf nyaata coomaa fi soogidda xiqqeessuun ni gargaara. Like all other times of the year, be sure to include protein with your meals during fasting periods. This will help keep blood sugar under control. It may also help you feel full longer. To decrease thirst, it will be helpful to cut down on fried foods and salt.

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Pirootiiniiwwan sanyii foonittirraa argaman Animal Proteins

Nyaatawwan kunneen hundi shukkaara dhiigaa ol kaasu. All of these foods raise blood sugar.

Soomuu Fasting

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Buddeena Injera

Daabboo Bread

Melawwaa Melewah

Qiixxaa Kita

Nyaatawwan kunneen hundi shukkaara dhiigaa akka ol kaasan yaadadhu. Yeroo tokkotti isaan kana keessaa tokkoo ol akka hin sooranne yaalii godhi. Remember that these foods all raise blood sugar. Try not to eat more than one of these at a time.

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Halkan nyaatawwan baay’ee yoo sooratte halkan guutuu keessatti sa’aatii 2 hanga 3 walirraa faffageessuu kee mirkaneeffadhu. If you eat several meals during the night, be sure to space meals out by 2 to 3 hours throughout the night.

Soomuu Fasting

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Haalaa ittiin soorattu jijjiiruun rakkisaa dha. Haa ta’u malee inni kun dhukkuba shukkaaraa to’achuun barbaacha qoricha akka insuliinii illee hir’isuuf gargaara. Nyaanni fayya qabeessi maatii kee hundaa fayyada. Changing the way you eat is difficult. However, it can help control diabetes and can even reduce the need for medications, like insulin. A healthy diet will benefit everyone in your family.

Guduunfaa Conclusion

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Odeeffannoo dabalataa dhukkuba shukkaaraa Afaan Oromootin argachuuf tarree armaan gadii ilaali:

Waldaa Dhukkuba Shukkaaraa Ameerikaa (The American Diabetes Association) www.diabetes.org Yookaan kan irratti bilbilaa: 1-800-DIABETES (800) 342-2383. Hiikamni Afaan hundumaatu ni’argama.

‘MedlinePlus’ odeeffaannoo waa’ee dhukkuba shukkaaraa Afaan Oromootin ni qaba. https://www.nlm.nih.gov/medlineplus/languages/diabetes.html

EthnoMed http://ethnomed.org/patient-education/diabetes

Odeeffannoo Dabalataa Dhukkuba Shukkaaraa Additional Diabetes Information

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For more information about diabetes in Oromo, see the list below: The American Diabetes Association www.diabetes.org or call: 1-800-DIABETES (800) 342-2383. Interpretation in all languages is available. MedlinePlus has diabetes information in Oromo. https://www.nlm.nih.gov/medlineplus/languages/diabetes.html EthnoMed http://ethnomed.org/patient-education/diabetes

http://www.diabetes.org/

https://www.nlm.nih.gov/medlineplus/languages/diabetes.html



http://ethnomed.org/patient-education/diabetes





http://www.diabetes.org/






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