I doctor hian i sugar intake hi borderline-ah a awm deuh tih a hrilh tawh che em, chuvangin fimkhur rawh? A nih loh leh, a hma aia chau zawkin i inhria a, i taksa rihna tlem i tipung tawh em? Heng thilte chhan ber chu insulin resistance , emaw `` Insulin Resistance'' an tih condition emaw a ni thei. Mahse lungngai suh, hei hi uluk taka i hriatthiam a, i ei leh in lama inthlak danglamna engemaw zat i siam chuan thunun theih vek a ni.
A awlsam zawngin, insulin resistance chu eng nge ni?
Kan taksa chhunga cell awmte hi in te tak te angin ngaihtuah rawh. Heng in te hian hnathawh nan chakna an mamawh a ni. He chakna hi kan ei sugar, a nih loh leh glucose a\anga lo chhuak a ni a, a bîk takin carbohydrates a\angin a lo chhuak a ni . Mahse he glucose hi cell an tih in chhungah direct-in a lut thei lo. Kawngkhar hawn nan chabi a mamawh a ni. Chu key chu hormone insulin a ni . Hei hi kan pancreas siam a ni.
Chuvangin, insulin an tih chabi a lo thlen a, cell kawngka (receptor)-a a in fit chuan kawngkhar chu a inhawng a, glucose chu a lut a, energy-ah a chang ta a ni.
Mahse `Insulin Resistance` chungchangah chuan hetiang hi a ni. Chu in kawngkhar chabi chu cell an tihte chu a rust ta vek a ni. Chu chu, Insulin an tih chabi lo thleng pawhin kawngkhar a hawng tha thei lo tihna a ni. Chuvangin, glucose chu cell-ah a lut thei lo va, thisenah a pung khawm tan ta a ni. Hei vang hian thisen sugar level a sang reng a ni. Hei hi `Prediabetes` leh ` Type 2 Diabetes` kan tih chu a ni.
Chumi awmzia chu i taksain insulin siam mah se, a hmang dik thei lo tihna a ni. Mahse chanchin lawmawm tak chu kan ei tur kan buatsaih fel chuan he ‘rust’ hi kan paih bo thei a, kan cell te hian insulin an dawng tha leh thei a ni.
Chuti a nih chuan kan plate-a kan dah belh tur tha ber berte chu engte nge ni?
Hei hian thil chi hrang hrang a mamawh lo. Hengte hi kan kitchen-a kan neih leh awlsam taka kan hmuh theih thilte an ni. Hengte hi eng nge ni tih i lo en ang u.
| Chaw chi hrang hrang | Eng thil nge tha? / Thu pawimawh tak tak |
|---|---|
| Thlaihnah | Vawiin atang hian i plate chanve vel chu thlai nen khat rawh. A bik takin dark green leafy vegetable (spinach, kale, collard greens), broccoli, cabbage, beans, leh bitter melon te hi a tha hle. Hengte hi calorie leh carbohydrates tlem mahse nutrient leh fiber tamna a ni. Mahse, thlai starchy tak tak , potato, sweet potato, cassava, leh corn te hi a tlem berah ei tur a ni. |
| Thlai chi hrang hrang | Sugar ei duhna i neih chuan thei ei ai chuan ei zawk rawh. Mahse theiah hian natural sugar a awm bawk avangin ni khatah pakhat emaw pahnih emaw chauh tihtlem rawh. Canned emaw sugary fruits atanga hla takah awm ngei ang. Thei thar hi a tha ber. |
| Fiber tamna ei tur | Fiber hi kan thianpa ang a ni. Thisena sugar dah luh rate a control a ni. Fiber tam tak chu whole grains, oats, brown rice, buckwheat, leh barley te, legumes ang chi lentils, chickpeas, peas, leh mung beans, broccoli, leh almonds te atang hian i hmu thei a ni. |
| Protein tha lo tak tak a awm | Protein hi kan taksa tan a pawimawh hle. Mahse sa thau (bawngsa, vawk sa, kêl) ai chuan, thing leh mau aṭanga siam protein, vun nei lo vawk, sangha, salmon, mackerel, leh herring, egg white, thau tlem cheese, chickpeas, lentils, leh soy te thlang rawh. |
| Fats hrisel tak tak | Saturated fats hrisel lo ei ai chuan olive oil, sesame oil, sunflower oil, avocado, almond, leh cashew te ang chi hriak hrisel hmang zawk ang che. Hengte hian insulin resistance tihtlem nan a pui thin. |
Eng ei leh in nge a theih ang anga ei loh tur emaw, tihtlem tur emaw?
Thil tha ei hi a pawimawh a, mahse thil tha lo laka inthiarfihlim a pawimawh bawk. Hetah hian i ‘hmêlma’ te chu an awm.
| Eng nge tihtlem tur | Entirna leh chhanna |
|---|---|
| Chaw siam chhuah (Processed Foods) te | Packet, can, leh box-a lo lut zawng zawng. Biscuit, cake, sausage, noodles, leh thil dang ang chi te. Chûngte chu sugar thup, chi, leh hriak chhiain a khat a ni. |
| Sugary Drinks te pawh a awm | Bottled drinks, sweetened drinks, thei in tur anga hralh, leh iced tea te hi calorie empty mai a ni. Thisen sugar level direct-in an tisang a ni. |
| Carbohydrates tihthianghlim a ni | Chhang var, buhfai var, chhangphut chi atanga siam ei tur (cake, biscuit, pastry), leh chawhmeh chi hrang hrang fiber tlem te. Chungte chu a hmin rang hle a, thisenah sugar a belhchhah a ni. |
| Thau hrisel lo tak tak | Deep-fried ei tur, margarine, leh ran thau tamna ei tur. Hengte hian insulin resistance a ti na zual hle. |
| 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 he ei leh in hi kan nunah kan siam rem theih ang?
He list i hmuh hian, "Aw, heng zawng zawng hi vawi khatah kan ti thei lo ang," i ti mai thei. Chu chu a dik a ni. Hei hi zan khat thil thua revolution a ni lo. Zawi zawiin kan hriat chian chhoh zel tur thil a ni.
Hei hi crash diet a ni lo, nunphung a ni!
Hei hi kar hnih chhunga taksa rihna tihtlem nan `crash diet` a ni lo. Hei hi i nunah insiamthat tur tih dan tha tak a ni. Chuvangin tunah hian tan rawh. Ni khata sugary tea i in zat chu pakhatin i tihtlem thei mai thei. A nih loh leh, kar khatah ni khat chu sugary drinks i bansan thei bawk. Hrilhfiahna tenau tak tak hmangin tan la rawh.
Chaw ei kha ei loh suh!
Mi thenkhat chuan chaw ei loh hian i taksa rihna a tihtlem bakah calorie i tihtlem phah niin an ngai. Chu chu tihsual lian tak a ni. Chutianga i tih chuan i thisen sugar leh insulin level a ti sang ang a, a tlahniam ang. Hei hian insulin resistance a tipung lehzual dawn a ni. Chuvangin, chaw ei ber pathum leh a inkar ah chaw hrisel pahnih ei a tha ber .
Quantity hi quality ang bawkin a pawimawh.
I ei tur calorie zawng zawng ngaihtuah a pawimawh rualin, chu calorie chu khawi atanga lo chhuak nge tih ngaihtuah a pawimawh bawk. Entirnan, buhfai var bawm khat leh buhfai sen bawm khat hian calorie a inang tlangpui thei. Mahse, brown rice hian fiber leh nutrients a nei tam zawk a, hei hian thisen sugar a tisang zawi zawk tihna a ni. Chuvangin quality option kha thlang rawh .
He ei leh in hi i ngaihtuah buai a, i duh zawng nena inmil tura tanpuina i mamawh a nih chuan i doctor nen inbia ang che . I tana tha tur ei tur ruahmanna siam turin a pui thei che a ni.
Take-Home Thuchah a ni
- Insulin resistance hi zunthlum hmahruaitu a ni. A hmaa hriatchhuah leh thunun hi i hmalam hun hriselna atana i investment lian ber a ni.
- I nun atang hian processed foods, sugar, sweetened beverages, leh oil hrisel lo te chu a theih ang angin tihtlem rawh.
- I plate-ah chuan thlai chi hrang hrang, thei chi hrang hrang, fibrous whole grains, lean protein (nga, vawk), leh nut te hmangin khat rawh.
- Hei hi zan khat thil thua inthlak danglamna a ni lo. Hlauthawng suh, zawi zawiin nungchang tha siam rawh. Thiltih pakhat a hlawhtlin chuan a dang lamah kal leh rawh.
- Hemi chungchanga zawhna emaw, ngaihtuahna emaw i neih chuan i doctor nen inbia ngei ang che . Internet-a i thil hmuh apiang i enchhin hmain damdawi lam thurawn i lak hmasak phawt a pawimawh.
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