"Hey doctor, zunthlum ka nei... Chuti a nih chuan carrot ang chi thlai thlum ei hi a pawi em? Ka thisen sugar a tipung dawn em ni?" He zawhna hi zunthlum vei tam takin an zawt thin. Carrot hi thlai hrisel tak ni mah se, a thlum avangin an hlau deuh a ni. Chuvangin vawiin hian carrot hi zunthlum vei tan i tan a tha tak tak em tih te, i thisen sugar level a nghawng dan te kan sawi dawn a ni.
A hmasa berin thisen sugar chu eng nge ni?
A awlsam zawngin, thisen sugar emaw, damdawi lam atanga thlir chuan ``glucose,'' tih hi i thisena sugar awm zat a ni. He sugar hi kan taksaah kan ei leh in atanga lo lut a ni. He sugar hi taksa hnathawh leh chakna atan a pawimawh hle. Car tan gasoline ang mai a ni.
Mahse buaina chu he sugar level hi a san lutuk chuan a ni. Chutiang control loh chuan thisen sugar level a sang reng chuan ``Type 2 Diabetes`` tih natna a thlen thei a ni. Miin zunthlum a vei tawh chuan a natna chu a zual thei hle. Chuvang chuan kan ei leh inah kan fimkhur a ngai a ni.
Tunah chuan he thawnthuah hian carrot hi engtin nge a inmil tih kan en ang. Carrot hi thlai starch nei lo a ni. Chuvangin, zunthlum vei tan pawh, carrot hi an thisen sugar level enfiahna kawngah chuan duhthlanna him tak a ni . ``Keto'' ang chi special diet i zawm a nih pawhin i diet-ah carrot tlemte dah belh chu harsatna a ni lovang.
Carrot leh Glycemic Index (GI) te hi a awm a.
Tunah chuan tlem han laih thuk deuh ila. Diabetes chungchang sawi dawna i hriat chian em em term pakhat chu `Glycemic Index` emaw `(GI)` emaw hi a ni.
`GI` chu eng nge ni? Kan ei leh in emaw kan ei hian kan thisen sugar level a tihsan chak dan a teh a ni. 1 atanga 100 thlenga tehna a ni a, 100 a nih chuan ei tur hian thisen sugar level a tisang nghal vat a, chu chu sugar (`glucose`) kan ei ang maiin a tisang nghal vat a ni.
Chaw ei tur GI a hniam chuan i thisen sugar level a tisang slow zawk ang. Chumi awmzia chu taksain chakna a hmu tam zawk dawn tihna a ni.
Ngaihtuah teh, thing chi thenkhat chu a kang rang a, a kang rang bawk (High GI). Thing chi thenkhat chu a kang rei hle (Low GI). GI hniam ei tur, chakna pe chhuak thuai thei hi zunthlum vei tan chuan a tha hle.
Chuti a nih chuan carrot `GI` value chu engzat nge ni?
- Carrot raw hian GI value a nei hniam hle a 16 .
- Carrot hmin GI value hi 32 leh 49 inkar a ni .
Chumi awmzia chu, engtiang pawhin i en pawhin, carrot hi thlai chi khat , low glycemic foods category-a tel a ni tihna a ni .
| Glycemic index (GI) level a ni | Value range a ni |
|---|---|
| GI hniam tak a ni | 1 - 55 inkar a ni |
| Medium GI a ni | 56 - 69 ah a awm |
| GI sang tak a ni | 70 aia upa lam a ni |
Mahse thil pakhat hriat reng tur. Carrot i siam laiin sweeteners, sugar, emaw honey emaw i dah chuan a GI value a sang ang. Mahse, carrot-ah hian a pianphungah fiber a tam avangin taksain sugar a lakluh rate chu a thunun thei a ni. Alu ang chi root vegetable dang nena khaikhin chuan carrot hian GI value a nei tlem hle.
Glycemic Load (GL) pawh a pawimawh!
GI chauh i en a ngai lo. Measurement pawimawh dang a awm a, chu chu Glycemic Load, emaw (GL) a ni.
`GL` hian a tih chu `GI` value leh serving size te chu a inzawm khawm a, i thisen sugar level a nghawng tak tak dan kimchang takin a rawn tarlang a ni. Ngaihtuah teh, chaw pakhatin `GI` value hniam tak nei mahse, i ei tam chuan i thisen sugar a nghawng zawng zawng (GL) a tipung thei a ni.
Chuti a nih chuan carrot `GL` value chu engzat nge ni?
A tlangpuiin, carrot raw pahnih hian `GL` value hniam tak tak 8 vel an nei a, hei hian carrot hi ei tur chi khat , `GL` value hniam tak nei (Low Glycemic Load) category-a tel a ni tihna a ni.
| Glycemic load (GL) level a ni | Value range a ni |
|---|---|
| GL hniam tak a ni | 1 - 10 inkar a ni |
| Medium GL a ni | 11 - 19 chhung a ni |
| GL sang tak a ni | 20 aia tam a ni |
Thlai tha dang GI hniam
Thlai tharte hi tuiin a khat fo thin a, nutrients, vitamins, minerals te a pai tam hle. Thlai tam tak pawh hian GI hniam tak an nei bawk. Diabetes i vei a nih chuan him taka i ei theih tur thlai dang thenkhat chu hetiang hi a ni:
- Broccoli a ni
- Zikhlum
- Cauliflower a ni
- Fanghma
- Tomato
- Batu
- Leafy greens te chu spinach leh kale te an ni
- Bell pepper (nga chili) a ni.
- Purunsen
- Okra a ni
- Antam
- Pa
- Turnip a ni
- Asparagus a ni
Hengte hi i ei leh in-a i dah tel chuan i thisen sugar level control-na atan a pui ang a, taksain a mamawh nutrients a pe bawk ang.
Take-Home Thuchah a ni
- Carrot hi zunthlum vei tan chuan ei tur him leh hrisel tak a ni . Anmahni chu hlau suh.
- Carrot hian Glycemic Index (GI) leh Glycemic Load (GL) a nei tlem hle a , chuvangin thisen sugar level a tisang nghal lo.
- Carrot raw hian carrot chhum aiin GI a nei hniam zawk a, chuvangin a theih chuan salad-ah raw ei a tha ber.
- Eng thil pawh ang bawkin, quantity hi a pawimawh . Carrot a tha vang mai mai chuan vawi khatah ei tam tur a ni lo. Balanced diet-a tel ve turin hmang rawh.
- I ei leh in emaw, ei tur emaw chungchangah ngaihtuahna i neih chuan i doctor nen inbiakna neih a tha ber.
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