⚡ Interactive Clinical Tool
HbA1c converter
Convert HbA1c values to normal blood sugar levels
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.Chuvang chuan nitin chaw ei ber pawh a ruala ei thin hi tih dan phung siam a tha. Hemi chungchang hi i doctor nen sawiho la, i duh ang ei tur ruahmanna siam rawh. Tichuan, chu chu vawng tlat rawh.
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.| High-GI Foods - A theih ang anga tihtlem | Low-GI Foods - Ei tam zawk rawh |
|---|---|
| Chhang var, buhfai var | Rice sen chu bran, sorghum, oats te nen |
| Chaw siam chhuah - biscuit, cake | Thlai chi hrang hrang, lentils, chickpeas, leh green beans te |
| Alu, sweet potato (a ei tam lutuk chuan) . | Thei tam tak (banana, mango a tlem berah) . |
| Sugary drinks, in tur thlum tak tak te | Starch tlem nei thlai (spinach, carrot, bean, lettuce, tomato) te chu . |
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) .
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.Pawimawh tak: Insulin hmangtu i nih chuan exercise i tih hian glucose tablet emaw ei tur (e.g. toffee) emaw keng tel ngei ang che, exercise hian i thisen sugar chu beisei loh takin a tlahniam thei a ni.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.
Take-Home Thuchah a ni
- Nitin i chaw ei ber chu hun khata ei thin kha tih danah siam rawh. Chaw vawi khat ei tam lutuk loh tur.
- Chhang var, buhfai var, leh sugar ang chi thisen sugar level tisang rang thei (high-GI) ei ai chuan buhfai, lentils, thlai, leh bean ang chi bran (low-GI) awmna ei tur thlang zawk ang che.
- Nilengin tui tam tak in thin ang che. Sugary drinks hi pumpelh vek tur a ni.
- Ni khatah minute 30 tal kea kal , kar khat chhunga ni tam zawkExercise thenkhat, ei zawh hnu minute 10-15 vel kal te hi a hlawkthlak hle.
- Diet thar emaw exercise program thar emaw i tan hmain i doctor nen inbiakna neih hmasak phawt ang che.
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