Diabetes (Shopping for Diabetes) lei dawnin heng thilte hi hre reng ang che

I doctor-in zunthlum i vei tih a hrilh che chuan i ei leh in chungchangah thil tam tak i thlak danglam a ngai niin i hria mai thei. ‘Ei tha la, sugar tihtlem rawh’ ti mah se, dawr emaw, supermarket emaw-ah i kal a, eng nge i thlan tur leh i skip tur tih i ngaihtuah thiam loh hun a awm. A châng chuan thei pawh hi sugar a pai tam hle niin an sawi. Hei hi eng nge ni tak tak ‘ei \ha’? I thisen sugar level control thei tur ei tur eng nge i tan a tha? A awlsam zawngin sawi ila.

Diabetes, a bik takin Type 2 Diabetes hi kan taksain carbohydrates, a nih loh leh starch leh sugar te a hman tangkai theih loh vang a ni. Hei hi insulin resistance kan ti a ni . Chuvangin kan tih tur chu kan thisen sugar level control hi a ni. Mahse, ‘diabetic food list’ tih hi a awm lo. Balance lam a ni vek. Chu balance chu i plate atang hian a intan thin.

Hei hi i plate i share dan chu a ni

I hmaah inch 9-a sei plate i nei ang tih han ngaihtuah teh. Tunah chuan rilru lamah chuan a lai takah then rawh. Chu chanve chu starch tlem thlai hmangin i khat duh a ni. Hengte hi non-starchy veggies kan ti a.

Tichuan, plate chanve la awm chu hmun hnih inangah then rawh. Protein atan a then khat. A dang chu carbohydrates emaw starchy foods emaw atan. Thau pawh kan mamawh a, mahse an tan section hran an nei lo. Garnish atan tlem tal i dah thei bawk. Entirnan, vawk salad chungah avocado chi khat, yogurt chungah nut thenkhat, emaw, sangha salad-a olive oil tlem te te.

Hetah hian plate pakhat insem dan chiang zawka hriatthiam theih dan tur kan rawn tarlang e.

Chaw ei tur ruahman lawk a thatna

Tunah chuan i plate chu eng ang nge a nih tur tih i hriat tawh avangin chu plate chu ngaihtuah chungin i chaw ei tur chu ruahman lawk rawh. A awlsam zawngin tan rawh. Nitin thil inang ei ai chuan chawhmeh pahnih, chawhmeh pahnih, leh zanriah vawi hnih thlang la, a inthlak a, ei rawh.

A awlsam zawngin, "Zanin hian buhfai ka ei dawn" tih ngaihtuah ai chuan, "Zanin hian sangha nen thlai ka ei nasa hle a, chutah chuan buhfai tlem ka dah belh dawn a ni," tih hi ngaihtuah zawk rawh. Kan ramah chuan chaw ei hi buhfai atanga siam a ni fo. Mahse, buhfai plate-a curry insem ai chuan, buhfai plate khata buhfai tlem tal insem theih a ni.

Hmanhmawh taka pawn lama chaw ei a ngai a nih chuan kottu emaw, buhfai hmin emaw ang chi i ei dawnin thlai leh sa/sangha/egg a tam thei ang ber dil la, buhfai/roti pawh tih tlem phawt ang che.

Snacks pawh ngaihtuah teh.

Chaw ei inkar i riltam a nih chuan, biscuit leh cake thlum tak tak ei ai chuan, hetiang hi thlang la:

• Nut tlemte (cashews, almonds, peanuts) te chu .
• Sugar dah tel loh yogurt
• Apple pakhat a ni
• Thlai chi tlemte cucumber leh carrot ang chi te

Shopping i kal dawnin list i keng tel bawk ang.

I chaw ei tur i ruahman zawh chuan i mamawh tur thilte chu list-ah ziak rawh. Hei hi awlsam taka tih theih a ni. Thlai, thei, sa/sangha, bawnghnute atanga siam, leh ei tur vawt ang chi category hrang hranga i then chuan a awlsam zawk.

List i keng hian thil tul lo, a bîk takin sweets, biscuit, leh packaged foods lei duhna chu i thunun thei a ni. I list-a thil awmte chauh lei rawh.

Thlai leh thei thar i hmu thei reng reng lo a nih chuan thlai leh thei frozen hi a tha zawk. A chhan chu thing atanga thlai emaw thei emaw vawi khat lak chhuah a nih chuan a nutritional value chu hun kal zelah a tlahniam thin. Mahse frozen chu an nutritional value a sang ber lai a ni. Chuvangin nutritional value chungchangah hian ngaihtuah buai a ngai lo.

Supermarket-ah hian engtin nge product i thlan thin?

Heng thilte hi i thiam hma loh chuan mi an tlem laiin supermarket-ah kal rawh. Chutiang chuan rilru thlamuang tak leh engmah lungkhamna awm lovin i thil lei tur chu i thlang thei ang. I riltam laiin dawrah kal suh. I tih chuan thil tul lo i lei duh zawk ang.

A tam zawkah chuan thlai thar, thei, sa, sangha leh bawnghnute atanga siam thilte chu dawr chhehvela shelf-ah a awm thin. Chutiang hmunah chuan i ngaihtuahna i dah tur a ni. Middle shelf-ah hian ei tur, biscuit leh in tur tam zawk, packaged leh processed te awmna hmun a ni. Anmahni chu pumpelh vek a ngai lo va, duhthlannaah erawh fimkhur hle ang che.

Thil siam zawng zawng label ngun takin chhiar thin ang che.

Hei hi a hrehawm deuh a, mahse a pawimawh hle. A tirah chuan label tin chhiar chu harsatna ang maiin a lang thei. Mahse, rei vak lo hnuah chuan i thiam tawh ang.

Label i chhiar hian heng thil pahnih hi a bik takin ngaihven rawh:

1. Total Carbohydrates: Hei hian chaw vawi khata i ei theih zat hriat theihna tur a ni.

2. Added Sugars: Hei hi ei tur siam laiin artificial-a sugar dah zat a ni a, chubakah thei leh bawnghnutea pianphung a awm sugar te pawh a ni. A theih ang anga sugar tlem thei tur thil thlang rawh.

Tin, ingredient list pawh en bawk ang che. A tawi leh awlsam poh leh a tha zawk. Sugar tih thumal hi list bul tannaah a awm chuan sugar tam tak a pai tihna a ni. A châng chuan, direct-a sugar tih ai chuan, hming dang hmanga sugar chi hrang hrang dah belh a awm thei a, chu chu corn syrup, fructose, glucose, maltose te hi a ni. Chu pawh chu fimkhur rawh.

Ngaihtuah buai suh, hei hi i thiam zauh zauh ang.

Label tlemte i chhiar hnuah, kar hnih khat chhung chaw ei tur i ruahman hnuah, list nen grocery store-a i kal hnuah, i tan chuan thil pangngai tak a ni vek ang. Diabetes hian ei leh in i en dan a tidanglam tak zet a ni. Mahse, chu chuan chaw ei nuam i chawlhsan a ngai tihna erawh a ni lo.

I taksa fuel ang mai a ni. Kan ei leh in hi kan taksa chakna leh hrisel taka kan awm theih nan a mamawh fuel a ni. Tuman nitin salad ei hi an duh lo a, mahse i thisen sugar level a tikhawtlai a nih chuan a hlu a ni lawm ni? Balance lam a ni vek. Zawhna i neih chuan i doctor emaw, nutritionist emaw zawh hreh ngai suh.