Zunthlum leh Thinlung Hriselna: Hêng thudikte hi hriat reng hian a ṭanpui ang che? (Diabetes leh Lung hriselna) .

Zunthlum i vei chuan i hriat tam poh leh a tha zawk. I thisen sugar level leh A1c hi i ngaihven reng a ngai tih i hre tawh mai thei. Mahse i hriselna kawng dang, i ei leh in, exercise, i rihna, leh i heart rate te i chhinchhiah hian zunthlum vanga lo awm thei thinlung natna ang chi harsatna i neih theihna tur a ti tlem thei a ni. Hei hi a pawimawh hle a, a chhan chu zunthlum hian thinlung natna a tipung a ni.

Note vawn dan tha ber chu eng nge ni?

Tunlai hian engkim mai atan app emaw gadget emaw a awm vek. Mahse mithiamte chuan notebook leh pen awlsam tak chu a tawk zawk niin an sawi. Chuvangin fitness tracker emaw, phone apps emaw, tech tools dang emaw i hman leh hman loh chu nangmah ah a innghat vek a ni. Mahse, eng kawng pawh thlang la, heng thilte hi hriat reng chu ngaihtuah rawh.

Exercise leh note lak pawimawhzia

Zunthlum i vei chuan exercise lak a pawimawh. I thinlung a ti hrisel a, i taksain glucose a hman tangkai theih nan a pui bawk. Hei hian zunthlum nena inzawm harsatna thenkhat i neih theihna a ti tlem a ni. Ni khatah minute 30 tal exercise i tih theih chuan a ropui hle a, kar khat chhunga ni tam zawkah chuan.

Nilengin i active zia tehna tur watch leh phone app hrang hrang a awm a. I exercise tracking bakah hian heng zinga tam tak hian nitin i step emaw total movement emaw an chhiar bawk.

Exercise neih lai leh i tih zawh hnua i rilru put hmang ngaihtuah la, i thisen sugar level i track theih dan tur (entir nan, thisen sugar tlahniam symptoms, shakiness emaw blurred vision ang chi te). Zunthlum vei te hian exercise an tih hian an chhan dan a inang lo. Exercise chi hrang hrang pawh a inang lo thei bawk. I exercise tih dan record vawn hian i doctor nen thawk hovin i damdawi leh ei leh in him taka siamrem turin a pui thei che a, i thisen sugar level pawh a enkawl thei bawk .

Kan ei leh in lamah pawh kan fimkhur tur em ni?

Insulin i ei chuan i doctor chuan i ei zat carbohydrates chhiar dan tur a sawipui tawh mai thei. Hei hi insulin dik tak i hmuh theih nan a pawimawh hle. Tin, i ei tur thlan te hian i thisen sugar level a nghawng dan hriatthiamna a pe bawk.

Lung natna laka inven nan sodium (salt), cholesterol, leh saturated leh trans fats i ei zat te hi chhinchhiah reng a tha.

Ni khata carbohydrates i mamawh zat hi mi hrang hrangah a inang lo va, chuvangin i thil tumte chu i doctor nen sawiho rawh. A tlangpuiin puitling chuan ni khatah sodium milligram 1,500 aia tam ei loh tur a ni. Saturated leh trans fats tihtlem hian taksaa cholesterol tha lo a punkhawm loh nan a pui thei a ni. Chutiang ti tur chuan i ei tur chungchanga label te chhiar la, food guide (hei ang hi i doctor hnen atanga i hmuh theih) i hmang tur a ni.

Tin, i rih zawng leh i kawr size pawh ngaihven bawk ang che.

Thau lutuk emaw, thau lutuk emaw hian i zunthlum symptoms a ti na zual thei a, thinlung natna i vei theihna a tipung thei bawk. Doctor i hmuh apiangin i rit zawng i teh thin a ni mai thei. Mahse i tlawh inkar ni engemaw zat chhunga i rihna hriat reng hi a \angkai hle bawk. Kar khat chhunga pound 2 aia tam i tihpun chuan i ei leh in leh exercise i tih zat hi ngaihtuah nawn leh a hun tawh.

Weights lift tur chuan a lazy lutuk em? Tichuan i kawrfual (waist circumference) tehna hi i taksa thau hian hriselna atana hlauhawm a nih leh nih loh hriat theihna kawng tha dang a ni.

• A tlangpuiin hmeichhe hrisel tak kawrfual chu inches 35 aia tlem lo a ni tur a ni .
• Mipa tan chuan inches 40 aia tlem lo a ni tur a ni .

I doctor nen him taka i taksa rihna tihtlem dan tur sawipui rawh.

Thisen sugar level enfiah leh record

Insulin hmang mi i nih chuan i thisen sugar level i enfiah fo tur a ni. I doctor-in thurawn a pek loh chuan hengte hi a level pangngai, vawng reng tur a ni.

Exercise hian i sugar level a nghawng dan leh sugar inthlak danglamna hlauhawm tak a awm loh nan exercise i tih hma leh i tih zawhah i sugar level enfiah a tha.

Engvangin nge hei hi a pawimawh em em?

Hun kal zelah thisen sugar level sang chuan inflammation a thlen thei a, taksa rihna a tipung thei a, cholesterol leh triglyceride level a tisang thei bawk. Chûng zawng zawng chuan i thinlung a tichhe thei a ni. Test zawhah i result chhinchhiah reng hi a fing hle. Glucose monitor thenkhat chuan i level a record ang. Mahse notebook emaw phone app emaw hmangin i chhiar tur i ziak thei bawk. He thu hi i doctor i hmuh leh hunah rawn keng rawh. I zunthlum i enkawl that dan tehna atan a pui ang.

Resting heart rate hi engtin nge kan teh ang?

I chawlh lai heart rate (RHR) track hi a awlsam hle. Hei hi nitin emaw, kar tin emaw i ti thei a ni.

1. I kut zungtang pahnih hmangin i kutphah chhungah i pulse zawng rawh.

2. Second 15 chhunga pulse a beat zat chhiar rawh.

3. Chu number chu 4 in multiply la, chutah chuan RHR value i hmu ang.

Resting heart rate hrisel tak chu minute khatah 60 leh 100 inkar a ni tur a ni . (Mahse, hre reng ang che, stress, damdawi thenkhat, leh hormone level thlengin hei hi a nghawng thei a ni.) RHR hrisel neih hian thinlung natna leh thih hmaa thihna a tihtlem phah a ni.