Zunthlum nen hian kan thinlung hi kan enkawl ve tur em ni? (Diabetes & Heart Health) - Heng tih dan te hi i tan a pawimawh hle!

I doctor-in zunthlum i vei tih a hrilh che chuan, "Lung natna vei theihna i nei" a ti thei bawk. Chu thu i hriat chuan tlem chuan hlauhna leh rilru hah lutuk hi thil pangngai tak a ni. Mahse, lungngai suh. Thu lawmawm tak chu vawiin atang hian i zunthlum hi i thunun tan a nih chuan nakin lawka i hmachhawn tur harsatna lian tak tak tam tak, thinlung natna ang chi te chu i veng thei dawn a ni. Dik tak chuan zunthlum enkawl hi i pianpui thil a ni lo. Hun a duh a, thil thar i zir a ngai bawk. Mahse i thiam deuh deuh chuan chutiang chuan a harsa lo tih i hrechhuak ang. Chutiang tih dante chu eng nge ni tih i lo en ang u.

Thisen sugar level dik taka teh dan i zir ang u.

I thisen sugar level control hi thinlung natna leh zunthlum natna dang laka invenna kawng tha ber pakhat a ni. Chuvang chuan i thisen sugar level enfiah fo a pawimawh. I thisen sugar level a sang tih i hriat chuan i ei leh in, nunphung leh damdawi i tihdanglam theih a ni.

Chumi atan chuan electronic hmanrua te tak te `glucometer` an tih kan hmang a. A hman dan hi a awlsam hle mai:

• A hmasa berin i kut chu sahbawn hmangin uluk takin sil la, vawt rawh.
• Tichuan test strip chu machine chhungah dah la.
• Test kit nena rawn kal lancet te tak te hmangin i kut zungtang chu prick mai rawh.
• Thisen tla chu test strip-a hmun ruat saah khawih la, chutah chuan rei vak lo vawn tlat rawh.
• Second tlemte hnuah i sugar level chu screen-ah a rawn lang ang.

Meter ṭhenkhatah chuan i chhiarte chu record theih ni mah se, notebook tê tê emaw, calendar emaw-a ziah chu a ṭangkai fo ṭhîn. Doctor hnenah i thisen sugar i check fo tur tih zawt la. A tlangpuiin, a danglamna a awm loh chuan, i thisen sugar level chu chaw ei hmain 80 leh 130 mg/dL inkar a ni tur a ni . Chaw ei atanga darkar hnih hnuah 180 mg/dL aia tlem a ni tur a ni .

I damdawi ei dan tur chu chiang takin hre reng ang che.

Zunthlum damdawi i ei a nih chuan damdawi hnathawh dan leh a nghawng tha lo awm thei te hriatthiamna chiang tak neih a pawimawh hle. A bik takin insulin i ei a nih chuan hun hrang hrangah engzat nge ei tur tih chiang taka hriat a pawimawh hle. Hemi chungchangah hian harsatna i neih chuan zak lo la, doctor nen inbia ang che. A pui thei che a, a nih loh leh diabetes educator hnenah a refer thei che a, ani chuan a vawi khatnaah dose dik tak ei turin a pui thei che a ni.

Carbohydrates awm zat hriat reng a pawimawhzia

Carbohydrates hi thisen sugar level-a nghawng nei lian ber nutrient a ni a, kan ei tur protein emaw thau emaw aiin a nghawng nasa zawk. Chuvangin nitin carbohydrate i ei zat hriat reng hian hun rei tak chhung chu i thinlung venhimna kawngah kawng thui tak a zawh thei a ni.

Nutritionist emaw diabetes educator emaw chuan carbohydrates chhiar dan a zirtir thei che a ni. A tam zawkah chuan hei hian portion size ngaihven te, ei tur label chhiar te, leh thlai leh thei chi hrang hrang, label nei lo thil chhiar dan zir te a huam a ni.

Carbohydrate tha leh tha lo inthlauhna

Carbohydrates chhiar hi a pawimawh laiin, carbohydrate zawng zawng hi siam vek a ni lo tih hre reng ang che. Thenkhat chu kan taksa tan a tha a, thenkhat erawh chu a tha lo. A danglamna hi han thlir ila.

Chuvangin a theih phawt chuan thlai, thei, legumes, leh whole grains te thlang rawh. Chhangphut, pasta emaw, buhfai emaw i ei chuan "100% whole grain" tih ziak te chu thlang tum ang che.

I calendar-ah exercise neih hun siam rawh.

Zunthlum i vei a nih chuan i thisen sugar level control nan leh i thinlung hrisel nan nitin exercise hi a pawimawh hle. Hei hi nitin tih dan awlsam ber chu i calendar-a exercise neih hun tur ruahman hi a ni a, chubakah i hna pawimawh dangte nen. Tin, i exercise hi i ei leh in leh damdawi ei nen pawh i inremtir a ngai bawk. I doctor nen i tan exercise hun tha ber chungchang sawipui rawh.

I calendar-a chhinchhiah tur dang chu i doctor appointment te hi a ni. Kum tin i check-up bakah hian i damdawi ei zat thlak a ngai nia i hriat chuan, i thisen sugar control harsa i tih chuan, a nih loh leh symptom thar i neih chuan i doctor pan vat turin appointment siam rawh.

Stress hi hriatchhuah leh enkawl

Stress hian kan thisen sugar level a tisang thei a ni. Chu mai ni lovin, mut harsatna a thlen thei a, thinlung leh hriselna tichhe thei khawpa nungchang, ei tam lutuk, zu in leh zu in te a thlen thei bawk.

I nunah hian stressful situations te hi tihbo vek theih a ni lo. Chuvângin, stress a lo pung zêl tih târ langtu chhinchhiahnate chu hre reng ang che. Entîr nân, ngaihtuahna lungkham tak tak te, thinlung chak tak tak te, a nih loh leh zu ang chi ei tûr hrisel lo tak tak duhna te. Hetiang hunah hian stress tihziaawmna tur kawng zawng rawh.

• Thâwk la thûk rawh.
• Ngaihtuah rawh.
• Minute tlemte chhung chu kal kual rawh.
• I thian hnai tak nen inbia ang che.

Heng zawng zawng hi a hlawhtling lo a nih chuan rilru lam hriselna lama mithiam, rilru lam doctor, social worker, a nih loh leh rilru lam doctor pan rawh. Heng rilru natna khirh tak takte enkawl dan tur leh lungkhamna thunun dan thar zir turin an pui thei che a ni.