Zunthlum vei (Dieting with Diabetes) vei te tan tips pawimawh 9

Zunthlum natna nena i nun lai hian taksa rihna tihtlem hi thil harsa tak a ni thei. Mahse, i taksa rihna tlem tal tihtlem hian i thisen sugar level chu a pangngaia a awm leh theih nan a pui thei tih i hria em? I zunthlum damdawi chu i tihtlem thei a, hun kal zelah pawh i ei tawh lo vek thei bawk. Mahse, a ngaih angin a awlsam lo a ni lawm ni? Harsatna a awm lo, he zinkawng hi hlawhtling turin kan pui ang che. Hetah hian tih tur leh tih loh tur pawimawh thenkhat kan rawn tarlang e.

1. Ti rawh: I rilru siam hmasa phawt ang che.

I taksa rihna tihtlem hi marathon tlan ang mai a ni. Sprint a ni lo. Hun engemaw chen chu chak takin i tlan a, chutah i chawlhsan mai thei lo. Chumi atana rilru lama i inpeih loh chuan i tihdanglam apiang chu hun rei tak chhung chu a chhunzawm zel dawn lo.

Chuvangin, he zinkawng zawh chhunzawm zel tura infuih tharna kawng tha ber pakhat chu kum 5 hnuah i tih dan pangngai nen khawiah nge i awm dawn tih ngaihtuah hi a ni a, khawiah nge i awm duh tak tak ang tih ngaihtuah hi a ni. Zunthlum natna khirh tak takte nen hian nunpui i duh em? Nge, tunlai aiin hrisel zawk leh hlim zawka awm i duh em? Vawiina thutlukna i siamte hian i hmalam hun a hril ang.

2. Ti suh: Vawi khatah inthlak danglamna lian tak tak siam suh.

"Naktuk hian engkim ka titawp dawn!" Chuvangin a te te atang hian tan la rawh.

I hmalakna hmasa ber chu nitin exercise i tihnaah minute 15 i tih belh hi han ngaihtuah teh. A nih loh leh zanriah ei zawhah sweets ei i chawlhsan thei bawk. Kar khatah thil thar pahnih chauh hmangin tan la la, i hman thiam ang zelin thil thar dang belh leh rawh. Tin, i hriat hmain danglamna nasa tak i siam tawh ang.

3. Ti rawh: I ei leh in chungchangah journal tlem tal ziak rawh.

I ei leh in zawng zawng chu notebook te tak teah emaw, i phone-ah emaw kar khat tal ziak vek rawh. Hei hi i ei leh in danah hmun dik lo zawng chhuahna kawng tha ber a ni.

Nitin i ngaihtuah aiin snack i ei tam zawk tih i hmu mai thei. A nih loh leh chawhmeh ei i theihnghilh fo tihna a ni. Heng thilte hi vawi khat i hriat chian chuan siamthat a awlsam tawh hle.

4. Ti suh: Chaw ei kha skip suh!

Thil tihsual lian ber chu, "Ka taksa rihna tihtlem a ngai a, chuvangin chaw ei loh pawh a pawi lo," tih hi a ni. Chutiang chaw ei loh chuan a kalh zawngin nghawng a nei thei a ni. Rei lo teah tuar theih loh khawpin i riltam ang a, chaw ei leh turah chuan i ei tur pangngai aia tam i ei tawp ang.

Chuvangin chawhmeh ei hi skip ngai suh. Chawhmeh ei loh hi fuel tel lova car khalh tum ang a ni. I chawhmeh ah hian protein tamna egg emaw Greek yogurt emaw i dah chuan chawhnu lam thlengin i riltam thei ang.

5. Ti rawh: I rilru put hmang chu hmachhawn rawh

Mi tam tak chuan kan lungngaih lai te, kan lungkham lai te, a nih loh leh kan lungkham lai te hian kan ei tam lutuk a. Hei hi tih dan hlauhawm tak a ni. A chhan chu stress hian i thisen sugar level a tisang tak zet a ni.

Chuvangin i rilru hah laia thlamuanna tur ei tur lam hawi ai chuan i rilru natna hmachhawn dan tur dang zawn a pawimawh zawk. Mi rintlak biak te, lehkhabu chhiar te, a nih loh leh music ngaihthlak te hian a pui thei a ni. A tul chuan i doctor nen hemi chungchang hi i sawipui thei a, professional tanpuina i dil thei bawk.

6. Ti suh: I tum chu thup tlat ang che.

I zinkawngah hian support tha tak neih a pawimawh. Chuvângin, i chhûngte, i ṭhiante, leh i thawhpuite chu i thiltumte hrilh rawh. An fuihna chu chakna nasa tak a ni ang.

Kawng lakah hian professional tanpuina i zawng thei bawk. I doctor nen inbia la, dietitian hnen atangin thurawn la rawh. An kaihhruaina chuan kawng dik zawh turin a pui ang che.

7. Tih tur: Diet mai ni lovin thil tam tak ti rawh.

I ei tur ngaihtuah mai mai hi bul tanna tha tak a ni a, mahse a tawk lo. He zinkawngah hian exercise hi a pawimawh hle. Cardio exercise (kea kal, tlan, cycle khalh) bakah hian chakna training hi a pawimawh hle bawk.

Thil rit phurh leh resistance band hmanga exercise tih ang chi thilte hian i taksa ruh a tichak thei a ni. Hei hian insulin resistance an tih condition control nan a pui thei a ni . A awlsam zawngin sawi ila, insulin resistance chu i taksain insulin a siam chhuak a, mahse i cell-te’n an hmang tangkai thei lo a ni. Kan taksain sugar a hmanna leh a dahkhawmna hmunpui ber chu kan taksa ruhte hi a ni. Chuvangin an chakna vawn reng hi thisen sugar level control nan a pawimawh hle.

Tin, nilengin a theih ang anga active takin awm bawk ang che. Hmun khata rei tak ṭhut hian natna tam tak a thlen thei a, zunthlum pawh a tel. A theih chuan darkar tin tho la, i tui bottle kha khat la, tlem han kal kual la, mi i biak a ngai a nih chuan email emaw text emaw thawn ai chuan an bulah kal la, inbiakna nei rawh.

8. Tih tur: I ei leh in ah carbohydrates telh la.

"Diabetes hi starch ei nan a tha lo" tih rinna awm mah se, chu chu a dik lo. Carbohydrates hi kan thluak hnathawh nan a pawimawh hle. A pawimawh ber chu i ei zat control a, a chi dik tak thlan hi a ni.

A tlangpuiin, carbohydrates fist-sized portion khat chu chaw vawi khat ei atan a tawk. Tin, chhang var leh buhfai var ang chi ei tur refined ai chuan nutritious, less processed options thlang zawk ang che.

9. Ti suh: Thil tihsual tenau vangin engkim thlahthlam suh.

Kawng lakah hian kan hlawhchhamna hun kan nei vek a. Ni khat emaw, kar khat emaw, thla khat emaw chhung chu i thunun thei lo mai thei. Chu chu thil pangngai a ni.