Nitin i chau nghal em, i tuihal reng em, a nih loh leh zun tam i mamawh em? A châng chuan hengte hi i thisen sugar level a san thut theihna chhinchhiahna a ni thei bawk. Hetiang dinhmun hi zunthlum vei chauh ni lovin tu chungah pawh a thleng thei. Chuvangin vawiinah hian he thu hi chipchiar deuhin han sawi ila.
He Blood Sugar Spike hi eng nge ni?
A awlsam zawngin, thisen sugar spike, a nih loh leh glucose spike tih hi i thisena sugar, a nih loh leh glucose awm zat, rang taka tihpunna a ni. Hei hi chaw kan ei hnuah a thleng tlangpui.
Kan ei hian kan taksa chuan chu chaw chu chaknaah a chantir tan thin. Kan ei carbohydrates te hi rang taka chawhpawlh a, glucose-a inthlak thin te hi an ni. He glucose hi kan taksa chakna petu fuel ber a ni. Hormone insulin hi thisen atanga he glucose hi la chhuakin kan cell-ah a thawn lut thin a ni. Chutah chuan chakna atan hman a ni a, a nih loh leh a hnua hman tur thau cell angin dah a ni bawk.
Mahse, i taksain i thisenah a mamawh aia tam glucose a neih chuan emaw, i taksain insulin a siam tlem chuan he glucose hi i thisenah a lo pungkhawm a, i thisen sugar level chu a sang thut a ni. Hei hi hyperglycemia kan tih chu a ni . Hetianga thisen sugar sang nghal mai leh a hnua thisen sugar tlahniam nghal mai hi hun rei tak chhung atan i hriselna atan a tha lo. Hei hian insulin resistance , type 2 diabetes , leh cardiovascular disease ang chi natna a thlen theihna a tipung a ni .
Chuti a nih chuan, i sugar level a san chuan i taksa hian engtin nge a awm? Mi hrang hrangah natna lan chhuah dan inang lo mah se, a tlangpuiin hah lutuk, tuihal, riltam, leh zun tam tak i nei thei a ni.
Sugar level a san thut chhan ber
Kan nitin nunah kan ngaihtuah ngai loh thil tam tak hian hei hi a nghawng thei a ni. A chhan berte han thlir ila.
1. I ei leh in tur
I thisen sugar level control nana i tih theih pawimawh ber chu i eiturte ngaihven hi a ni a, a chhan chu carbohydrates (starches leh sugars) hian thisen sugar level direct-in a nghawng a ni.
Carbohydrates hi i cut chhuak vek a ngai lo a, mahse a tlem berah i ei tur a ni. Sugary drinks, chhang, white rice, noodles, pasta, leh fried, highly processed foods te hian i thisen sugar level a ti sang thei vek a ni. Thei thenkhat, banana ang chi te pawh hian sugar a pai tam hle.
| Sugar Control-na atana puitu Chaw Tha | Thisen sugar level tisang nghal thei ei tur (Foods to Limit) . |
|---|---|
| Whole-grain chhang leh cereal, brown rice leh bran, barley. | Sugary drinks, thei tui tak tak te. |
| Legumes te chu lentils, chickpeas, leh peas te an ni. | Chhang var, buhfai var, noodles, pasta. |
| Thlai leh fiber tamna ei tur (apple, oats, bean, avocado) te. | Processed leh Fried Foods te pawh a awm bawk. |
| Nut leh chi chi hrang hrang. | Chaw thlum tak tak cake, biscuit, toffee te. |
Fiber tamna ei tur chu i thian tha ber ang a ni. I thisen sugar level a control mai bakah i thinlung tan pawh a tha a, i rilru a tichak a, i chaw ei dan a pui bawk.
I chaw ei hun tur pawh a pawimawh! Diabetes emaw prediabetes emaw i neih chuan chaw ei loh hian i thisen sugar tlahniam hun a pe dawn lo. I chaw ei ber inkarah darkar 4-5 tal dah la. Snack i neih chuan i chaw ei ber atanga darkar 2-3 hnuah ei thin ang che.
2. Chawhmeh ei skip
Chawhmeh skip hi tih dan tha a ni lo. Chawhmeh i skip chuan chawhmeh leh zanriah ei zawhah i thisen sugar level a sang zawk a ni. Mahse chawhmeh atan muffin ang chi thil thlum tak ei pawh hi a tha lo. Zirna pakhatah chuan protein tamna chawhmeh (e.g., egg, bean) ei thinte chuan nitin thisen sugar level an nei tha zawk tih hmuhchhuah a ni a, high-carb breakfast ei thinte aiin an thisen sugar level a tha zawk tih hmuhchhuah a ni. Because protein is digested slowly , vawi khatah thisen sugar level a ti sang lo.
3. Mut tlakchhamna
Chawlh hahdam tawk loh hian hahdamna a siam mai lo. I taksain insulin a hman tangkai dan pawh a nghawng bawk. Zan khat pawh i mut that loh chuan i taksa insulin function a tlahniam thei a, i thisen sugar level pawh a sang thei bawk. Chuvangin nitin mut hahdam a pawimawh. Mut hmaa i phone hman ang chi thilte chu pumpelh la, zan mut hahdam taka mut dan practice rawh.
4. Exercise tihpun emaw tihhniam emaw
Kal ang chi exercise awlsam tak pawh hian i thisen sugar level a tihniam thei a ni. Exercise i tih hian i taksa ruhte hian glucose an mamawh tam zawk a, chuvangin i thisena sugar awm chu an hmang zo vek a ni. Zirchianna atanga a lan dan chuan zanriah ei khama minute 15 vel kea kal chuan i thisen sugar level a tihniam thei a ni.
Mahse, exercise i tih loh chuan thisen sugar level a sang ang bawkin exercise tam lutuk hian thisen sugar level a tisang thei bawk. Weightlifting emaw competitive sports ang chi exercise hahthlak tak takah hian taksa atanga hormone chhuak hian thisen sugar level a tisang thei a ni. Chuvangin, eng exercise nge i tana tha tur tih leh i tih dan tur chungchangah doctor rawn la.
5. Stress a awm thin
Stress nasa tak i neih hian i taksa hian cortisol leh adrenaline ang chi hormone a tichhuak thin . Hei hi ‘fight-or-flight’ response an ti a. Hetih lai hian i taksa chuan hlauhawm laka inbuatsaih a ngai niin a ngai a. Chuvangin, i taksaa chakna dahkhawm, glucose leh thau te chu a hmang tan ta a ni. Zunthlum i vei chuan i insulin hian he glucose tam lutuk hi a control thei lo va, i thisen sugar level a sang chho zel bawk.
Tin, i stress lai hian ei leh in tha lo, exercise lak loh, leh damdawi ei hun taka ei loh te hian i thisen sugar level a tisang thei bawk. Chuvangin, meditation leh yoga ang chi thil hmanga i rilru tih hahdam hi a pawimawh hle.
Chhan dang leh hriat tur dang
- Damdawi thenkhat: Diuretics, antidepressants, leh thisen sang damdawi thenkhat te hian thisen sugar level a tisang thei bawk. Heng damdawi te hi i ei a, i thisen sugar a sang tih i hriat chuan i doctor nen inbia nghal rawh.
- Dental and Gum Health: Zunthlum i vei chuan ha natna (gingivitis) i vei theihna a sang zawk. Gum disease na tak i neih chuan i thisen sugar level control a harsat phah thei a ni. Infection dang ang bawkin i thisen sugar level a tisang thei bawk. Chuvang chuan nitin ha sil leh floss hi a pawimawh hle.
- Meizial zuk: Meizial zu mite hi zunthlum vei an tam zawk. Zunthlum i vei tawh a nih chuan meizuk hian i insulin dose leh thisen sugar level control a ti harsa thei hle.
- Tui tlakchhamna:Tui i in tam loh lai pawhin i glucose level chu a pangngai aia sang a ni thei.
- Menstrual Cycle: Menstrual period hma hian hormone level (a bik takin progesterone) inthlak danglamna hian hmeichhe thenkhatah insulin resistance a thlen thei a ni. Sweet an duh ve mai thei bawk. Hei hian thisen sugar level a tisang thei bawk.
Take-Home Thuchah a ni
- Chaw chauh ni lovin, mut, exercise, stress, leh damdawi thenkhat te hian i thisen sugar level a tichhe thei a ni.
- Carbohydrates, sweets leh seasoning tamna ei tur chu tihtlem la, fiber leh protein tamna ei leh in inthlau tak ei rawh.
- Nitin mut tam a pawimawh hle a, stress control tum hi a pawimawh hle.
- I sugar level chu i duh ang level-a exercise i tih fo hian i control thei a ni.
- Damdawi i ei tur emaw, i thisen sugar level chungchangah emaw ngaihtuahna i neih chuan i doctor nen inbia fo ang che.
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