Zunthlum i nei em? Hetah hian chaw ei tur tui tak tak, ei tur tha tak tak, leh rang tak tak siam dan tur kan rawn tarlang e! (Diabetes tan chaw ei tur) .

Miin zunthlum a vei tih hmuhchhuah a nih chuan chaw tui tak ei hi mumang ang maiin an ngai a. "Tunah enge ka ei dawn?" Mahse chutiang chu a ni lo. Zunthlum vei tan ei theih loh ei tur chi khat bik a awm tak tak lo. A pawimawh ber chu portion size ngaihtuah a, i chaw ei tur balance la, chaw ei apianga carbohydrates awm zat chu a inang vek tur a ni.

Heng thilte hi engtin nge dik takin kan tih ang tih i lo en ang u. I tanpui theih nan chawhmeh, chawhmeh leh zanriah ei tur atana i siam theih tur recipe awlsam tak tak, tui tak tak leh ei tur tha tak tak te pawh kan sawiho bawk ang.

Diet kan tih hian thil 4 hriat reng tur

Heng tips te hian i zunthlum leh ei leh in enkawlna kawngah nasa takin a pui ang che.

1. I thisen sugar level enfiah fo thin ang che. Hei hi ei tur hrang hrangin i thisen sugar level a nghawng dan hriatna tha ber a ni. Entirnan, ni khata buhfai i ei laiin i thisen sugar level a danglam thei a, ni dangah chuan thlai salad chauh i ei laiin a danglam thei bawk. He danglamna hi i hriat chian hnuah chuan i ei leh in siamrem a awlsam tawh ang.

2. Chaw ei khata carbohydrates i ei zat khap tlat ang che. A tlangpuiin zunthlum vei chuan chaw ei khatah carbohydrates gram 45-75 vel ei tur a ni a, ni khatah vawi thum ei tur a ni. Mahse, he zat hi i hriselna dinhmun a zirin a danglam thei. Chuvangin, i doctor nen i tana a zat tur dik tak sawipui rawh.

3. Carbohydrates, fiber, leh protein te inthlauhna siam. Chutianga tih dan awlsam tak chu "plate method" tih hi a ni. I plate kha han ngaihtuah teh.

• Half (1/2): Plate-ah chuan thlai chi hrang hrang dah la . (Entirnan: greens, cabbage, bean, carrot, cucumber) te hi a tha hle.
• Plate hmun li a\anga hmun khat (1/4): Carbohydrate khatin a khat ang. (Entirnan: buhfai, chickpeas, green beans, whole grain chhang)
• A bak zawng (1/4): Protein source tha tak (e.g. sangha, vun nei lo vawk, sa thau lo, tofu, artui) hmangin khat rawh.
• Hei bakah hian i carbohydrate tum dan azirin thei chi tlem te, thau tlem bawnghnute glass khat emaw, yogurt emaw i dah thei bawk.

4. Thau hrisel thlang rawh. Plant-based fats, nut, avocado, fish, leh olives te hi a tha hle. Sa, butter, cheese leh bawnghnute atanga siam thil dang a saturated fats te chu a theih ang anga tihtlem thin ang che. Coconut hi thlai ni mahse, saturated fats a pai bawk tih hre reng ang che.

Chawhmeh ei tur siam dan awlsam tak tak

Egg Wrap siam dan tur

Nonstick skillet-ah egg 1 leh egg white 2 (or egg substitute 1/4 cup) chu scramble la. Egg mixture chu whole-grain tortilla-ah theh la, a chungah chuan tomato hmin, green onion, avocado slices, leh cheese thau tlem tlem te dah la, i duh chuan. Microwave ah second 20 vel dah la, roll up la, enjoy rawh.

Protein tamna Berry Yogurt Bowl siam dan

Greek yogurt thlum loh cup 1 chu honey teaspoon 1 leh cinnamon pinch khat nen chawhpawlh la. A chungah chuan i duh duh berry cup 1/2 (strawberry, blueberries) leh high-fiber cereal cup 1/2 dah la.

Chawhmeh ei tur siam dan awlsam tak tak

Tuna salad siam dan tur

Tuna drained can 1 chu Italian vinaigrette salad dressing light tablespoon 3 nen toss rawh. Tomato hmin cup 1/2 leh nut tlemte emaw olives hmin emaw dah la. Spinach silfai tha cup 2 aia tam rawng bawl la, whole-grain crackers nen rawng bawl rawh.

Minute 3 chhunga bean leh cheese burrito siam dan

Whole-grain tortilla chu microwave-ah second 30 chhung cooking hmangin ti nem rawh. A chungah chuan shredded low-fat cheese cup 1/3, refried beans cup 1/2, fat-free sour cream tablespoon 1, salsa tablespoon 1, leh green onion emaw tomato emaw chopped tlemte dah la. Roll up la, a lum takin rawng bawl rawh.

Zanriah ei tur siam dan tui tak tak

Teriyaki sauce hmanga salmon siam dan

Salmon pieces ah chuan teriyaki sauce teaspoon 2 vel theh la, oven ah grill rawh. Minute 4 vel hnuah sangha chi hrang hrang chu han phelh la, teriyaki sauce tablespoon dang dah leh la, sangha chu a lum vek thlengin grill rawh. Brown rice cup 3/4 leh thlai chi khat, steamed broccoli ang chi nen rawng bawl rawh. Salmon hi sangha chi dang emaw, vun nei lo vawk emaw pawhin i thlak thei bawk.

Mushroom hmanga spaghetti siam dan

Package-a tarlan angin whole grain spaghetti chu chhum rawh. Chutih lai chuan, bêl dangah chuan mushroom hmin cup 1 chu olive oil teaspoon 1 1/2-ah sauté rawh. Marinara sauce 3/4 cup dah la, mei hniam takah minute 10 vel chhum rawh. Mushroom sauce chu spaghetti cooked cup 3/4 chungah rawng bawl rawh. Spinach, peas, cucumber, leh carrot salad nen rawng bawl rawh.