Doctor-in, "Sugar i nei tam lutuk a, i ei leh in lamah i fimkhur a ngai" tih i nei tawh em? A nih loh leh i thau lutuk vangin ngaihtuah turin thurawn i dawng tawh em? Heng natna lo awm chhan ber pakhat chu "insulin resistance" an tih hi a ni. A hming hi hlauhawm tak angin lang mah se, a dik taka i hriatthiam a, i ei leh in dan tlem tal i thlak danglam chuan awlsam taka thunun theih thil a ni. Chuvangin vawiin hian he thu hi han sawi mai ila.
A awlsam zawngin, insulin resistance chu eng nge ni?
Kan taksa chhunga cell awmte hi in te tak te angin ngaihtuah rawh. Kan ei tur sugar, glucose an tih hi heng cell-ah hian a lut a, chakna min pe a ni. Mahse he glucose hian cell chhunga luh theihna kawngkhar hawn nan chabi bik a mamawh a ni. Chu key chu hormone insulin a ni . Hei hi kan pancreas an tih organ atanga siam a ni.
Chuvangin, insulin resistance tih awmzia chu key (insulin) hian hna a thawk tha lo tihna a ni. Cell kawngkhar keyhole te chu a inkhar ang mai a ni. Chuvangin glucose hi cell chhungah a lut thei lo va, thisenah a pungkhawm thin. Hetiang hian thisen sugar level a sang reng a nih chuan Type 2 Diabetes emaw Prediabetes emaw ah a lo chang thei a ni.
Taksa rihna a san chuan insulin resistance neih theihna a sang hle tih hre reng ang che. Chuvangin, mi thau lutuk tan chuan a solution tha ber chu hrisel taka taksa rihna tihtlem hi a ni .
Chuti a nih chuan kan ei tur tha ber berte chu engte nge ni?
Okay, chuvangin he dinhmun hi control turin kan ei leh in-ah eng nge kan belh tur tih hi han en ila. Chutiang chuan a harsa lo.
| Chaw chi hrang hrang | Eng nge i ei tur a, engvangin nge? |
|---|---|
| Thlaihnah | Thlai hring (spinach, kale, spinach) ei tam rawh. Calorie leh carbohydrates an nei tlem a, ei leh in a tam bawk. Starchy thlai chi hrang hrang, potato, sweet potato, leh cassava te chu a tlem berah ei thin ang che. |
| Thlai chi hrang hrang | Thlai thar hi a ropui hle. Sugar hmanga siam thei canned ei loh tur. Sweet i duh chuan thei ei zawk rawh. Mahse, thei pawh hi carbohydrate a ni tih hre reng ang che. |
| Fiber tamna ei tur | Hengte hian thisen sugar level control-na kawngah a pui hle. I eitur ah hian oats, barley, chickpeas, lentils, chickpeas, leh beans ang chi thil te telh bawk ang che. |
| Carbohydrates hrisel tak tak a awm | Chhangphut leh chhangphut chi hmanga siam pasta ai chuan whole grains thlang zawk rawh. Entirnan, buhfai var aiah brown rice bran nena i ei chuan atta flour hmanga siam chhang hi a tha zawk. |
| Protein tha lo tak tak a awm | Sa thau (bawngsa, vawk sa) tihtlem la, vun nei lo vawk, sangha (salmon, tuna, sardines), egg whites, chickpeas, leh lentils te ei tam rawh. |
| Fats hrisel tak tak | Ran hriak, butter leh margarine ai chuan thlai hriak, olive oil, sunflower oil, leh sesame oil te hmang la. Avocado leh peanut ang chi thil pawh a tha hle. |
| Thau tlem nei bawnghnute atanga siam chaw | Thil chi hrang hrang, low-fat milk leh plain nonfat yogurt te hi calcium leh protein hmuhna kawng tha tak a ni. |
Eng ei tur nge kan thunun tur emaw, kan ei loh tur?
Chaw tha ei a pawimawh rualin insulin resistance tipung zual thei ei tur thenkhat ei loh a pawimawh bawk.
| Chaw chi hrang hrang tihtawp tur | Entirna leh chhanna |
|---|---|
| Chaw siam chhuah (Processed Foods) te | Chaw ei tur, can, box, leh packet-a lo awm. Heng ei turte hian sugar, chi leh thau hrisel lo te an dah tel fo mai. Entirnan, sausage, meatballs, leh noodles te hi a ni. |
| Sugary in tur a awm bawk | Soda, sweet drinks, iced tea, leh vitamin water an tih te. Chungte chuan a tul lovah taksa rihna a tipung thin. |
| Carbohydrates tihthianghlim a ni | Chhangphut var, cake, biscuit, pastry, leh chhangphut chi atanga siam roll ang chi thil. Heng thilte hian thisenah sugar a belhchhah thuai thin. |
| Thau hrisel lo (Saturated leh Trans Fats) . | Deep-fried foods (french fries, cutlets), thau tamna cheese, butter, leh coconut oil hman tam lutuk loh tur. |
| Zu | Zu in tam lutuk hian a bik takin hun rei tak chhung chu insulin resistance leh zunthlum vei theihna a tipung a ni. |
Engtin nge ei leh in hrisel siam theih ang?
He inthlak danglamna hi zan khat thil thuah siam a harsa dawn niin a lang mai thei. Chu chu a dik a ni. Mahse heng tips te te hian a pui ang che.
Vawikhatah ni lovin, zawi zawiin hmang thiam rawh.
Vawiin atang hian engkim i titawp dawn tih ngaihtuah suh. A thawk dawn lo. Hrilhfiahna tenau tak tak hmangin tan la rawh. Ni khatah sugary tea cup 5 i in chuan 3 ah tihhniam mai tur a ni mai thei. Hetiang thil tenau tak tak atang hian tan la la, tih dan pangngaiah siam rawh.
I fit theih nan siam rawh.
One-size-fits-all diet a awm lo. I ei leh in chu i nunphung leh i ei duh dan angin i siam rem a ngai a ni. Chutianga tih theih dan tha ber chu doctor nen inbiakna neih hi a ni . I hriselna dinhmun a zirin thurawn chiang tak a pe ang che.
Chaw ei hi skip suh.
"Chaw ei skip hian i taksa rihna a tihtlem phah ang tih ngaihtuah suh, a chhan chu calorie i ei tlem vang a ni." Chutianga i tih chuan i insulin leh sugar level a ti sang ang a, a tlahniam ang. Hei hian pum thau a tipung thei a, hei hian insulin resistance a tichhe zual hle.
Calorie quantity leh quality ngaihtuah rawh
Ni khata calorie engzat nge i ei tih ang bawkin chu calorie chu eng ei tur atanga i hmuh nge tih hi a pawimawh hle. Buhfai var plate khat atanga calorie i hmuh theih ang zat chu thlai, sangha leh buh sen atanga chaw tha zawk ei atanga i hmuh theih zat a ni. Chuvangin quality hi ngaihtuah fo ang che .
Take-Home Thuchah a ni
- Insulin resistance hi zunthlum vei hmaa awm thin a ni. Mahse lungngai suh, ei leh in dik leh nunphung thlak danglam chuan a enkawl tha thei .
- I rihna chu a pangngai aia sang a nih chuan i taksa rihna tihtlem hi i tih theih pawimawh ber a ni.
- Processed foods, sugary foods, leh thau tamna ei ai chuan natural foods , thlai, thei, whole grains, leh sa thau lo te chu i plate-ah dah la.
- He diet chungchanga zawhna i neih chuan nangmah chauhin thutlukna siam suh la, i doctor nen inbia la, thurawn tha ber ber la rawh.
💬 Comments (0)
Comment a la awm lo. Hetah hian i comment hi a vawikhatna atan add rawh.
I comment kha add rawh