I thisen sugar control a harsa em? Kawng awlsam tak tak te chu hetiang hi a ni! (Thisen Sugar Control) 1.1.

If you have diabetes , i thisen sugar level control a pawimawhzia i hre ngei ang. Ni engemaw zat chu a harsa deuhin a lang thei. Mahse inthlak danglamna tenau te nen chuan result lian tak tak i hmu thei a ni. I thisen sugar i control chuan mitdelna leh kal natna ang chi natna khirh tak tak i pumpelh thei a ni. Chu mai ni lovin, thinlung natna leh stroke hlauhawmna pawh i tihziaawm thei bawk . Tin, i rilru a hahdam tan ang a, i chak zawk bawk ang. Damdawi hian i thisen sugar balance turin a pui thin. Mahse i ei leh in leh i active dan pawh hian hei hi a nghawng lian hle. Heng thilte hian i thisen sugar chu mawi taka a control theih dan tur i lo en ang u.

Engtin nge ei leh in hmanga thisen thlum control theih ang?

Zunthlum vei tan chuan ei leh in hi a pawimawh hle. Tih dan tur dik tak i lo en ang u.

Hun pangngaia ei leh in tih dan phung siam rawh.

Ngaihtuah teh, vawi khata i ei tam chuan i thisen sugar level a sang nghal thei a ni. Chutiang bawkin, i ei tam loh chuan, a bik takin carbohydrates (carbs) i ei tlem chuan i thisen sugar level a tlahniam nghal thei a ni. Hei hian zunthlum damdawi thenkhat ei thinte a nghawng nasa zawk.

Chaw ei tur Glycemic Index (GI) hi hre reng ang che.

A awlsam zawngin sawi ila, Glycemic Index (GI) hi ei tur kan ei hnua kan thisen sugar level a san chak dan tehna a ni. GI value sang tak nei ei tur hian thisen sugar level a tisang nghal vat thin. Hengte hi eng nge ni tih han thlir ila. GI sang tak ei tur i ei chuan GI hniam ei tur (e.g., thlai salad) nen pair la. Hei hian thisen sugar level sang nghal mai chu control turin a pui thei a ni.

Fiber tamna ei tur ei thin ang che.

Fiber, kan tih ang chi hi kan taksain a ei zo lo va, chuvangin thisen sugar level direct-in a nghawng lo. Ni khatah fiber gram 25-30 vel i ei theih chuan thisen sugar control nan a pui ang. Oats, legumes, thlai leh thei chi hrang hrangah hian hengte hi a tam hle. Mahse vawi khatah chaw tam tak ei tan suh. Zawi zawiin hmang thiam rawh. Tin, tui tam tak in theihnghilh suh , chuti lo chuan constipation a awm thei.

Tui bottle khat chu a bulah dah la.

Dehydration hi thisen sugar inthlauhna thlentu a ni bawk. I tuihal laia in tur tha ber chu tui a ni. In tur thlum leh thei in ai chuan tui in hi tih danah hmang rawh. Tui thlum i duh loh chuan tea thlum loh i in thei.

Chaw ei tur chi hrang hrang teh (Portion Control) .

Chaw ei zat hi ngaihtuah chian a pawimawh hle. In lamah tehna no hmang rawh. Chaw ei tur zat hmuh theih dan awlsam tak tak a awm.

• Sa/ngha chi khat: I kutphah ang zat. (Size lian tak) .
• Rice/salad/curry cup khat: I kut zungtang hrual ang zat. (A tlem hle) .

Hetianga i ei leh in control i thiam tawh chuan i thisen sugar control a awlsam tawh hle.

Exercise hi thisen sugar control nan damdawi tha tak a ni!

Exercise i tih hian i taksa chu insulin lakah a sensitive zawk thin. Chumi awmzia chu i taksain i thisena sugar a hman theihna a tipung tihna a ni. Hei hian i thisen sugar a stable reng theih nan a pui hle.

Exercise hi i nitin thil tihnaah telh la.

I doctor phalna i hmuh hnuah, aerobic exercise, kea kal, zai, tui chawi, a nih loh leh cycle khalh , ni khatah minute 30 chhung, kar khatah ni 5 chhung tih tan rawh.I tih theih chuan, ropui tak. Mahse minute 5-10 vel atanga tan pawh nise, chu chu thil lian tak a ni. Exercise i tih chu a chak tawk lo tur a ni. Chumi awmzia chu exercise i tih laiin i tawng thei tihna a ni a, mahse zai tur chuan i chau lutuk tur a ni.

Muscle tichak thei exercise te pawh telh bawk ang che.

I theih chuan resistance training , chu chu rit phurh leh elastic band hman tihna a ni a, kar khatah ni hnih tal ti rawh. Chungte chuan i taksa ruh a tichak ang. Hei hi a pawimawh hle a, a chhan chu kan thisena glucose tam zawk hi kan taksa ruh (muscle)-ah a awm a ni. In lama exercise i tih theih pushup leh squat te pawh a tha hle.

Zanriah ei kham chuan tlem a kal a.

Chaw ei zawha thisen sugar a sang nghal vat loh nan kawng tha ber pakhat chu minute 10-15 vel kal rei hi a ni . Chaw ei zawha TV hmaa ṭhut ai chuan in chhungah rei vak lo kal kual la. Hei hian thisen kal chu pum lam ni lovin taksa ruh lam a pan ang. Hei hian sugar absorption process a tichak zawk dawn a ni.

I taksa chu ngaithla rawh.

Exercise hian exercise i tih hnu darkar 24-48 thleng i thisen sugar a nghawng thei a ni. Chuvangin workout zawhah i thisen sugar level enfiah a tha. Hei hian eng exercise chi nge i tan a tha ber tih leh ni khat chhunga hun hman dan tur i ngaihtuah thei ang. I awm lai hian hnehna tenau i neihte chu lawm rawh. I nunphung thlak danglam hi thil awlsam a ni lo, chuvangin i thawhrimna hi chhuang rawh. Hun a kal zel a, heng thil tha te hian i hriselna zawng zawng tan a hlawkpui tih i hmu ang. Zunthlum, thisen thlum, thisen glucose, sugar control, glycemic index, zunthlum tan ei tur, zunthlum tan exercise tih te