Type 2 Diabetes i neih chuan exercise i ti em? Tichuan ei leh in chungchangah hei hi hre rawh!

Type 2 Diabetes i vei a nih chuan exercise hi i taksa tana a that zia i hre ngei ang. A hlawkna pawh a tam hle. Mahse, i exercise atanga hlawkna tam ber i hmuh theih nan i taksa fuel tha tak i mamawh tih i hria em? A awlsam zawngin, zin chhuahna tur i car-a gas i dah ang bawkin, i taksa hian exercise neih nan ‘fuel’ dik tak a mamawh a ni. Vawiin hian exercise lak hma, exercise neih lai leh exercise neih zawh hnua i ei leh in enkawl dan tur kan sawi dawn a ni.

Exercise i tan hmain heng thilte hi enfiah hmasa phawt ang che.

Exercise i tih tan hmain a pawimawh ber chu i taksa chu chutiang tur chuan a inpeih tawh em tih i hriat chian hmasak phawt a ngai a ni. Chutiang a nih theih nan thil tlemte i tih theih a awm.

A hmasa berin i thisen sugar level enfiah hmasa phawt ang che.

Hei hi thil number 1 a ni. I glucometer la la, i thisen sugar level enfiah rawh. I result hian eng nge i tih leh tur tih a hril ang.

• I thisen sugar level 250 mg/dl aia tam a nih chuan: Chumi ni chuan chaw vawi khat tal i ei tawh a, i thisen sugar level 200 leh 300 inkar a nih chuan exercise i tih hmain engmah ei a ngai lo mai thei. Mahse, i thisen sugar level 250 mg/dl aia tam a nih chuan ketones a awm leh awm loh i enfiah ngei ngei tur a ni. Ketones hi kan taksain chakna atana sugar aiah thau kan hal hian a siam chhuah a ni. Kan zun-ah ketone a awm chuan chutih hunah chuan exercise lak a tha lo. Tin, i thisen sugar level 300 mg/dl aia tam a nih chuan exercise lak a tha em tih doctor zawt la a tha ber.

• I thisen sugar level 100 mg/dl hnuai lam a nih chuan: Hei hian i thisen sugar level a hniam deuh tihna a ni. Hetih lai hian exercise i tih chuan i thisen sugar a tlahniam lehzual thei (hypoglycemia) a, i muhil thei bawk. Chuvangin exercise lak hmain chawhmeh tlemte ei a pawimawh.

Exercise hmaa ei tur tha ber berte chu engte nge ni?

Awle, tunah chuan i thisen sugar i check tawh. Normal range-a a awm chuan ei tur i ei tur zat chu i exercise hun chhung a zirin a innghat ang. Snack te tak te, carbohydrates gram 15-30 vel awmna hi a tawk tlangpui. I thisen sugar chu a hniam lam deuhah a awm a, hun rei zawk exercise i tum a nih chuan carbohydrates gram 30 vel awmna snack ei rawh.

Hetah hian awlsam taka i buatsaih theih entirnan thenkhat kan rawn tarlang e.

Zing lama exercise la thinte tan thurawn bik

Zing hma taka tho leh exercise duh mi i nih chuan pum ruak chunga exercise lak ngai suh. I thisen sugar level eng pawh nise , chawhmeh ei zawhah exercise la. A chhan chu, pum ruak chunga exercise i tih hian a chang chuan i thisen sugar level a tisang thei a ni. Mahse chawhmeh i ei hian kan pancreas hian insulin siam chhuahna signal a hmu a, chu chuan sugar level chu him level-ah a dah thei a ni.

Insulin emaw, zunthlum damdawi dang emaw i ei a nih chuan exercise ni-a i damdawi hman dan tur siamrem a ngai em tih doctor zawh a pawimawh hle.

Hun rei tak exercise i tih chuan engtin nge ni ang?

Nilengin hiking i kal ang a, marathon i tlan ang a, bike i khalh ang tih han ngaihtuah teh. Chutiang rei chu exercise i tih dawn a nih chuan kawngpuiah hian snacks engemaw zat i pack a ngai ngei ang.

A châng chuan, intlansiak khat emaw, intlansiak pahnih emaw chhûnga chaw phurh chu a ṭangkai lo thei a ni. Glucose gel, glucose tablet, emaw sports drinks te hi a danglamna tha tak a ni. Heng zingah hian carbohydrate awm zat hi ei tur ang chiah hian ngaihtuah tur a ni.

Hun rei tak exercise i tih chuan darkar tin velin i thisen sugar level enfiah thin ang che. Carbohydrates i ei tur zat chu i thisen sugar level leh exercise i tih rei danah a innghat ang. Hetah hian tum ber chu i thisen sugar tlahniam lo tur leh i chau loh nan carbohydrates tling ei hi a ni. Mahse, carbohydrates tam lutuk ei suh, i thisen sugar a sang nghal vek. I tâna a zat dik tak hmuh theih nân hun engemaw chen a la ngai mai thei a, mahse, bei chhunzawm zêl ang che.

Exercise i tih zawh hnuah eng nge i tih thin?

I thawhrim leh exercise i tih hnuah hna chu a tawp lo. I taksa i la enkawl a ngai a ni.

I sugar level kha enfiah leh rawh.

• A result 100 mg/dl aia tlem a nih chuan: Snack tlemte ei ngei ngei tur a ni. I chaw ei tur ber tur chu minute 30-60 vel a nih chuan carbohydrates gram 15 awmna snack ei chu a tha. Mahse, i chaw ei leh tur thleng darkar khat aia rei a nih chuan carbohydrates gram 15 leh protein gram 7-8 vel (e.g., cheese phek khat, yogurt) awmna snack ei rawh.
• Mut hma: I thisen sugar level chu mut dawna 100 mg/dl hnuai lam a la nih chuan i ei tlangpui aia a let hnih ei tur a ni. Hei hi a pawimawh hle. A chhan chu exercise i tih hnu darkar 24 thleng pawh i thisen sugar a tlahniam thei a ni. Insulin i ei chuan zan lama insulin i ei zat hi i tihtlem theih leh theih loh doctor zawt la.

Exercise i tih zawh veleh i thisen sugar level a tha nghal a nih pawhin, i taksa peng chak tak takte chu an lo harh leh theih nan chakna an mamawh a ni. Chutianga tih hun tha ber chu exercise i tih hnu minute 30 leh darkar 2 inkar a ni. Chuvangin a inkar ah chaw inthlau tak ei theihnghilh suh.