I doctor-in Type 2 Diabetes i vei thu a hrilh che chuan i rilrua zawhna lian ber chu, "Aw, tunah hian eng nge ka ei ang?", tih hi a ni lawm ni? A tam zawkah chuan zunthlum chungchang kan sawi hian mi zawng zawng hian, "Hengte hi ei suh," "Oil ei suh," "Buhfai ei suh," tih ang chi hi an sawi vek thin. Chutiang ei tur khapna chungchang hriat hian i rilruah lungngaihna leh lungngaihna nasa tak a thlen thin. Mahse vawiinah hian i rilru tihziaawm dan tur kan sawi dawn a ni. "Ei lo" tia an hrilh che thilte ngaihtuah ai chuan, "Kan ei leh in-a kan belhchhah theih tur nutritious thil thar engte nge awm?" A thlamuanthlak em em a, a tha lam pawh a tha hle.
Carbohydrates hi hmelma a ni lo!
"Chuti a nih chuan tunah chuan buhfai, chhang, alu ang chi thil ei hi kan bansan vek a ngai tawh a ni lawm ni?" Hei hi mi tam takin ngaihdan dik lo an neih a ni. Dik tak chuan carbohydrates hi kan taksa tan a pawimawh hle. Car atana gasoline ang bawkin kan taksa hian kan ei carbohydrates atang hian nitin hnathawhna tur chakna a hmu thin. Taksa hian heng carbohydrates te hi sugar chi khatah glucose an tih ah a chantir a, chakna atan a hmang thin.
Chuti a nih chuan engvangin nge zunthlum vei te hi carbohydrates chungchangah fimkhur turin an hrilh? A awlsam zawngin, zunthlum vei taksa hian he chakna source glucose an tih hi a enkawl tha thei lo. Chumi avang chuan thisen sugar level, a nih loh leh thisen sugar level chu a sang nghal thei a ni. Kan tum ber chu he sugar level sang nghal mai hi ven a, a theih ang anga rei pawh a level ang chiaha awm reng hi a ni tur a ni.
Hetah hian a pawimawh ber chu kan thlan chhuah carbohydrates quality hi a ni. Ngaihtuah teh, oil leh artificial sweeteners hmanga siam potato chips packet khat ei leh sweet potato tui tak ei hi eng nge a danglamna? An pahnih hian carbohydrate ni mahse, boiled sweet potato hi quality carbohydrate fiber leh nutrients tamna a ni. Chu chu duhthlanna kan siam a ngai a ni.
Engtin nge chaw inthlau tak, hrisel tak i buatsaih?
He chaw inthlau tak hian i thisen sugar level a control mai bakah, rei zawk riltamna leh ei tam lutuk tur a titawp bawk ang. He dish siam dan tur hi i lo en ang u.
I plate chanve chu thlai leh thei chi hrang hrangin a khat tur a ni tih hre reng ang che. A chanve dang chu quality carbohydrates atan hun engemaw chen pe la, a bak chu protein atan hun pe bawk ang che.
Heng thilte hi i chaw ei ber ah te dah tel tum ang che.
| Chaw ei tur chi hrang hrang | Sri Lanka rama kan ei theih dan entirnan |
|---|---|
| Thlai starch nei lo (Plate chanve vel) . | Bitter gourd, okra, yam, spinach, eggplant, cabbage, broccoli, cucumber, tomato, damson, moringa te pawh a awm bawk. Tin, green chi hrang hrang (mukunuvenna, kankun, gotukola) salad atan pawh. |
| Protein tha lo tak a ni (Plate atanga rei vak lo) | Nga (oil-a hmin loh), vawk (vun paih), egg white, lentils, chickpeas, peas, green beans, soy. |
| Carbs quality tha tak tak te (Plate atanga rei vak lo) | Rice sen bran (buhfai var aiah), sorghum, barley, sweet potato, cassava (a tlem berah), buhfai bran, oats te nen. |
| Thau hrisel tak (A tul angin) | Avocado, buhfai, cashew, pumpkin chi, olive oil (salad atan), sesame chi. |
Tlemte i riltam laiin eng nge i ei ang? (Snack ngaihtuah tur)
Chaw ei inkar ah tlem i riltam a nih chuan sweet emaw biscuit emaw ei ai chuan hetiang hi han ti ve teh:
- Apple pakhat, sugar tel lo peanut butter tlem te nen.
- Hummus emaw, green beans steamed atanga siam paste emaw, carrot leh cucumber piece thenkhat nen.
- Chickpeas tui tak cup khat.
- Yogurt pakhat (sugar tlem).
- Cashew leh peanut tlemte.
Chutiang chuan carbohydrate-ah protein emaw thau hrisel tlem emaw i dah chuan thisen sugar level sang nghal chu i control thei ang.
Dan hrang hrang zawm duh tan
Mi thenkhat chuan, "Chutiang chuan picky ka ni thei lo, dan chiang tak tak, ruahmanna min pe rawh" tih ngaihtuah an awm. Chu chu a pawi lo khawp mai. Chutiang mite zinga mi i nih chuan zunthlum vei te hriselna atana \angkai a nih thu zirchianna atanga a lan dan chuan i zawm thei ang.
- Mediterranean Diet: Hei hi Mediterranean tuipui chhehvela ram hrang hranga chengte ei leh in dan phung pangngai a ni. HetahSangha, thlai leh thei thar, olive oil ang chi thau hrisel, leh nut te ei tam rawh. Sa sen leh chaw thlum ei khap rawh.
- DASH Diet: Thisen sang control nan rawn luhtir ni mah se, he diet hi zunthlum tan pawh a hlawkpui hle. Tin, ei tur chi, sugar leh saturated fat tlem te pawh a dah pawimawh ber bawk.
A pawimawh ber chu hetiang special diet i tan hmain i doctor nen inbiakna neih hmasak phawt la, i hriselna dinhmun leh i damdawi ei tur nen a inmil em tih enfiah hmasa phawt ang che.
A tawpah chuan zunthlum hi i ei leh in dan tur thar, ngaihtuahna senga ngaihtuah theihna hun remchang a ni. I rit phurh tir suh. Hrilhfiahna tlemte nen chuan i chaw ei nuam ti chungin hrisel takin i awm thei a ni.
Take-Home Thuchah a ni
- Diabetes hmuhchhuah hian i ei leh in khawvel a tawp tihna a ni lo. I "ei theih loh" thil ngaihtuah ai chuan, i "ei theih loh" thil hrisel tak takte chu a tha zawngin ngaihtuah zawk rawh.
- Carbohydrates hi taksa tan a pawimawh hle. A pawimawh ber chu quality hi a ni. Chhang var leh buhfai var ai chuan fibrous carbohydrates, brown rice with bran, yams, leh sweet potatoes te thlang zawk ang che.
- I plate balance rawh: I plate chanve chu thlai leh greens hmangin khat la, a chanve chu protein (fish, lentils) nen khat la, a bak chu quality carbohydrates hmangin khat rawh.
- Tlemte riltam tan chuan snack hrisel tak chu man hlau suh. Carbohydrate pakhat chu protein tlem emaw, thau hrisel emaw nena inzawmkhawm a tha ber.
- Diet bik (e.g., Mediterranean diet) i zawm hmain i doctor hnenah chu chungchang leh i diet-a i tihdanglam tur awm apiang sawipui fo ang che.
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