Kan eitur ‘carbs’ te hian eng nge a awmzia, engvangin nge an pawimawh em em tih i ngaihtuah ngai em? I doctor chuan zunthlum i neih avangin i carbs control turin a hrilh che pawh a ni mai thei. A nih loh leh i taksa rihna tihtlem nan i carbs tihtlem i tum pawh a ni thei. A chhan chu eng pawh ni se, vawiinah hian he carbohydrate chhiar hi eng nge a nih leh engtin nge a tih dik tak tih kan sawi dawn a ni. I ngaihtuah angin a harsa lo va, i hriatthiam thiam chuan awlsam takin nangmah ngeiin i ti thei a ni.
A hmasain, carbohydrates chu eng nge ni?
A awlsam zawngin kan taksa tana chakna petu ber chu carbohydrates hi a ni. Car tan gasoline ang mai an ni. Carbohydrates awmna chaw kan ei hian kan chaw ei dan hian rang takin glucose, a nih loh leh kan tih angin ‘thisen sugar’ ah a chantir thin. Chumi hnuah chuan kan taksa chuan chu glucose chu hmangin chutih lai chuan a mamawh chakna chu a siam chhuak ta a ni. A bak zawng chu a hnua hman tur atan taksaah dahkhawm a ni.
I taksa rihna tihtlem emaw, zunthlum ang chi dinhmun enkawl emaw i tum a nih chuan heng carbs hi i ei tlem a, carbs chi hrang hrang hrisel ber ber thlan a pawimawh hle.
Engvangin nge zunthlum vei tan chuan carbs chhiar hi a pawimawh?
Zunthlum vei lo hrisel takin chaw ei hian carbs awmna chaw a ei chuan an thisen sugar level a sang chho thin. Mahse, chutih rual chuan taksain a siam chhuah hormone insulin an tih chu a rawn lut a, sugar level a san lutuk loh nan a control bawk. Insulin hi traffic cop angin ngaihtuah la, thisen chhunga sugar lirthei awmte chu hmun remchang (cell)-ah mumal takin a kaihruai thin.
Mahse zunthlum vei tu emaw chuan hetiang kalphung hi harsatna a nei a ni.
- Type 1 Diabetes: Heng mite hian an taksaah insulin an siam chhuak lo. Chuvangin an thisen sugar control nan pawn lam atanga insulin an inject a ngai a ni. Chuvangin, an ei tur carbs zat tur insulin dik tak ei tur chuan an ei tur ah hian carbs gram engzat nge awm tih chiang taka hriat a pawimawh hle.
- Type 2 Diabetes: Heng mite taksaah hian insulin siam ni mah se, chu insulin (insulin resistance) chu taksain a chhang tha lo hle. Tin, a siam chhuah zat pawh a tawk lo thei bawk. Chuvangin heng mite hian carbs an ei tam danah pawh fimkhur a ngai hle.
Eng ei tur nge carbs awm tih chiang takin i zawng chhuak ang u!
Carbs kan ngaihtuah hian chhang, buhfai leh noodles kan ngaihtuah thin. Mahse a takah chuan ei tur dang tam tak carbs awmna a awm. Carbs i chhiar a nih chuan heng zawng zawng hi i fimkhur a ngai a ni.
| Chaw ei tur chi hrang hrang | Kan ramah hian entirnan hman tlanglawn tak tak |
|---|---|
| Starchy Chaw ei tur | Rice, chhang, noodles, potato, sweet potato, cassava, chhangphut, oats te pawh a awm bawk |
| Sugars te pawh a awm | White sugar, sweet drinks, cake, biscuit, toffee, eitur thlum tak tak te |
| Thei | Thei zawng zawng deuhthaw, banana, mango, papaya, orange, leh apple te hian carbs a pai vek a. |
| Milk & Yogurt te pawh a awm | Duhthusamin bawnghnute thar, yogurt, skimmed milk |
| Thlaihnah | Thlai tam zawkah hian carbs a tlem hle a, mahse beet, carrot, bean, leh pumpkin ang chi thilte hian a nei ve tho. |
| Legumes a ni | Lentils, chickpeas, green beans, peas te pawh a awm bawk |
Engtin nge i duh ang chaw ei tur i ruahman?
Ni khata carbs, protein leh fat i mamawh zat tur ruahmanna siam hian i thisen sugar level a control theih nan a pui thei a ni.
Mithiamte chuan nitin kan calorie zawng zawng zinga 45% leh 65% inkar chu carbohydrates atanga kan hmuh theih nan kan rawt a ni. Carbohydrates gram 1 ah hian calorie 4 a awm a.
Entirnan, ni khatah calorie 2,000 i ei a nih chuan carbohydrates gram 225 leh 325 inkar ei tum tur a ni. Mahse, if you’re trying to lose weight , ni khatah gram 100-150 vel thlenga tihtlem i ngaihtuah mai thei.
Zunthlum vei puitling tan chuan thil tum tlangpui chu chaw ei ber khatah carbs gram 45-60 leh snack khatah gram 15-20 ei tur a ni . Mahse, hei hi mi zawng zawng tan a inang lo.
Thil pawimawh ber: Heng range te hi i kum, i rih zawng, i active dan leh i damdawi ei apiang a zirin a danglam thei. Chuvangin i doctor emaw nutritionist emaw nen i tan a zat tur dik tak sawipui a him ber a, a tha ber bawk.
Food package-a nutrition label hi chhiar ila!
Tunah chuan grocery store-a i lei packaged food-a carbs awm zat chhiar a awlsam tawh hle. Package-a "Nutrition Facts" tih kha en mai rawh.
1. "Total Carbohydrate" tih hi en la: Gram zat chu chu chaw chhunga carbs awm zawng zawng a ni.
2. "Serving Size" en rawh: Hei hi a pawimawh hle. Label-a carbs awm zat hi chu "Serving Size" chauh a ni. Entirnan, biscuit packet khata "Serving Size: 2 biscuits" tih a inziak a, carbs gram 15 a inziak chuan biscuit 4 i ei chuan carbs gram 30 i hmu ang.
3. "Dietary Fiber" chungchangah fimkhur rawh: Hei hi "Total Carbohydrate" tih hnuaiah pawh a awm bawk. Hei hi kan taksain a ei theih loh carb chi khat a ni. Chuvangin thisen sugar level-ah nghawng lian tham a nei lo. Mi thenkhat chuan he fiber hi carbs zawng zawng atanga paih chhuakin "Net Carbs" hi chhut mahse, doctor-te chuan "Total Carbohydrate" value hmang turin an rawt a ni .
Carbs simple leh complex inthlauhna
Carbs hi chi hnih a awm a. An pahnih hian gram-a chhut dan inang mah se, taksa chunga an nghawng dan chu a inang lo hle. Chuvangin a danglamna hriat a pawimawh.
| Hnamhnawih | Carbohydrates awlsam tak tak te | Carbohydrates complex tak tak a awm |
|---|---|---|
| Ruangam | Sugar molecule awlsam tak tak atanga siam a ni. | Sugar molecule te hi chain sei tak takah an inzawm khawm a. |
| Chaw ei dan (digestion) a ni | A digested rang hle a, chakna a pe bawk. | A ei theih nan hun a duh rei zawk. |
| Thisen sugar a nghawng dan | Thisen sugar level a sang nghal zung zung. | Thisen sugar level hi zawi zawiin a sang chho zel a. |
| Ei leh in lama hlutna | Vawi tam tak chu nutritional value nei lo an nih avangin "empty calories" an ti thin. | Fiber, vitamins, leh minerals te ang chi nutrients a tam hle. |
| Entirnan | Sugar, sweet drinks, chhang var, cake, biscuit, sweets te. | Brown rice, millet, oats, thei, thlai, lentils, chickpeas te pawh a awm bawk. |
Complex carbohydrates thlan hi i hriselna atan a tha ber.
Insulin i ei chuan engtin nge i carbohydrate dose i siamrem ang?
Hei hi mi thenkhat, ei leh in atana insulin ei thin tan chuan a pawimawh hle. I chaw ei chhunga carbs gram awm zat tur atana insulin awm zat tur chu i chhut a ngai a ni. Hei hi "Insulin-to-Carbohydrate Ratio" kan ti a. Chu chu insulin unit 1 hmanga control theih carbs gram zat tihna a ni.
A tlangpuiin rapid-acting insulin unit 1 hian carbohydrates gram 12-15 vel a control thei a ni. Mahse hei hi chu average value chauh a ni.
Warning: He ratio hi mi hrang hrangah a inang lo hle. Nitin hun, exercise i tih zat, leh stress level ang chi thilte nen pawh a danglam thei bawk. Chuvangin, i taksa tana ratio bik zawng chhuak tur leh ruahmanna siam turin doctor nen thawhhona tha tak neih a pawimawh hle. I insulin dose chu nangmah chauhin thlak ngai suh.
Take-Home Thuchah a ni
- Carbs chhiar hi zunthlum control nan leh taksa rihna tihtlem nan a tha hle.
- Carbs hi chhang leh buhfaiah chauh a awm lo va, thei, bawnghnute, thlai thenkhat, leh nut-ah te pawh a awm tih theihnghilh suh ang che.
- Packaged foods i lei dawnin a label-a "Total Carbohydrate" leh "Serving Size" tih te hi uluk takin en thin ang che.
- Sugar leh white flour ang chi carbs simple ai chuan whole grains, vegetables, leh legumes ang chi complex carbs thlan hi i hriselna atan a tha zawk hle.
- Ni khata carbs i mamawh zat leh insulin i ei chuan a ratio dik tak chu i doctor nen sawiho ngei ang che, thurawn tha ber i dawng thei ang.
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