Damdawi chauh hi Diabetes Mellitus tan chuan a tawk lo! Nun hrisel nei tur chuan hengte hi i hriat a ngai a ni.

I doctor-in zunthlum i vei tih a hrilh che chuan i rilruah a lo lang hmasa ber ang, "Awle, tunah chuan ka dam chhung zawng damdawi ka ei a ngai dawn a ni," tih hi a ni mai thei. Mi tam tak chuan zunthlum thunun theihna kawng awmchhun chu damdawi hi niin an ngai a. Mahse chu chu thudik a ni lo. Damdawi ei hi zinkawng pakhat chauh a ni. I nitin nunphung, i ei leh in te, i exercise te, leh i rilru hriselna te pawh hian nghawng lian zawk a nei a ni. Vawiin hian damdawi piah lama kal a, nunphung hrisel hmanga zunthlum hi tha taka enkawl dan tur kan sawi dawn a ni.

Engvângin nge nunphung hi a pawimawh êm êm?

A awlsam zawngin, damdawi ei ringawt pawh hian zunthlum control nan a tawk lo. I ei leh in, taksa tihchakna leh i stress zawng zawng hian i thisen sugar level chu direct-in a nghawng vek a ni.

Ngaihtuah teh, insulin hi kan taksa cell-te’n sugar (glucose) chakna atana an hman theihna tura puitu hormone a ni. Diabetes hi he insulin hnathawh a chhiat chuan a lo awm thin. Thisen sugar level rei tak a san chuan harsatna lian tham tak tak a thlen thei a, chungte chu mitdelna, nerve tihchhiat, thinlung natna, kal natna, leh hah natna te a thlen thei a ni.

Thu lawmawm tak chu heng harsatna zawng zawng hi nunphung hrisel tak hmanga ven theih a ni . Zirchianna thenkhatah chuan zunthlum vei, nunphung hrisel zuitute chuan thinlung natna vei an vei theihna chance chu a chanve vel an ni tih an hmuchhuak a, chu chu a nei lote aiin a chanve vel an ni.

I taksa rihna tihtlem leh exercise i tih hian i taksa cell-te chu insulin an dawng tha zawk thei a ni. Mi thenkhat tan chuan heng nunphung inthlak danglamna hi a hlawhtling em em a, damdawi ei lovin an zunthlum (remission) chu an thunun thei a ni.

Diet hmangin zunthlum hi kan thunun thei ang em?

Diabetes tan hian "magic" diet bik a awm lo. Mahse ei leh in inthlau tak, chaw tha tak ei hian i taksa rihna a thunun thei a, i thisen sugar level pawh a ti nghet thei bawk. Chutiang ti thei tur chuan eng nge i tih theih tih hi han thlir ila.

• Vawiin hian sugary drinks in bansan rawh: Sweet drinks leh sports drink hrang hrangah hian sugar teaspoon 9 thleng a awm thei. Hengte hian calorie tul lo tak tak a belhchhah a, taksa rihna a tipung bawk. Chu ai chuan tui, tea thlum loh, belimal, emaw ranawara emaw in rawh.

• Starch tlem thlai chi hrang hrangte chu dah pawimawh ber rawh:Heng thlai chi hrang hrangah hian carbohydrates leh calorie a tlem hle. Vitamin, mineral leh fiber te pawh an pai tam hle bawk. Broccoli, cabbage, bean, carrot, tomato, greens, leh cauliflower te hi he category-ah hian an tel a ni. American Diabetes Association chuan i plate chanve chu heng thlai chi hrang hrangte hian khat turin an rawt a ni.

• Plate Method: Hei hi a awlsam hle. Rilru lamah i plate chu hmun li ah then rawh.

• Portion size ngaihtuah rawh: Kan hriat loh pawhin kan ei tam lutuk fo thin. Portion size hrang hrang, buhfai cup khat, noodles cooked cup chanve emaw, chhangphut slice khat emaw te chu hre reng ang che. In lama teh leh ei i thiam tawh chuan i chhuah hunah portion size dik tak chu chhut a awlsam tawh.

• Refined sugar leh flour tihtlem:Chhang var, cake leh biscuit ang chi thilte hian thisen sugar a tisang nghal thei a ni. Chu ai chuan fiber nei whole grains, brown rice leh oatmeal te thlang zawk ang che. Fiber hian chaw ei a ti slow a, thisen sugar spike control nan a pui bawk. Mahse dessert hi i bânsan vek a ngai lo. Chutianga tih chuan i duhzâwng a tipung thei a ni. A chang chuan snack tlemte ei pawh a pawi lo, mahse tih danah siam suh.

Exercise hi damdawi ang mai a ni!

Exercise hian calorie a hal mai bakah darkar 24 chhung thisen sugar level a tihhniam theih nan a pui bawk. I taksa ruhte hian hna an thawh apiangin i thisena sugar chu chakna atan an hmang thin. Exercise hian i cell te chu insulin lakah a sensitive zawk bawk.

Gym-ah darkar tam tak i awm a ngai lo. Thil tenau tak tak hmangin tan la la, minute 30 danah tho leh kal kual emaw, insiam emaw ang chi hi. Research atanga a lan dan chuan heng ang thiltih tawi te pawh hi thisen sugar control nan a hlawkpui hle thei a ni.

Nitin minute 10 chhung exercise hi telh tum ang che. I duhzawng thil thlang rawh. Huan siam te, zai te, i fate nena inkhelh te, a nih loh leh kea kal te pawh a ni thei. Tin, dawr pan a, kea kal dawnin hla zawka park a tha bawk. Tum chu kar khatah minute 150 tal exercise tlemte (e.g., ni khatah minute 30, kar khatah ni 5) neih a ni tur a ni .

Engtin nge stress leh nungchang tha lo hian zunthlum hi a nghawng?

Diabetes nena nun hi a chang chuan a buaithlak thei hle. Chuvangin chawlh hahdam dan tur zawn a pawimawh. I stress lai hian i taksa chuan cortisol tih hormone a siam chhuak thin. He hormone hian liver chu thisenah sugar chhuah tir turin signal a pe a. Hun rei tak stress hian thisen sugar level a tisang thei a, cell te chu insulin laka an do thei lo thei bawk.

Stress tihziaawmna tur leh nungchang tha lo tihtawp nan heng thilte hi han ti ve teh:

• Relax dan: Deep breathing exercise, yoga, meditation, i duh ber music-a zai, etc. Nitin hun engemaw chen dah la, i duhzawng thil tih nan hun engemaw chen hmang rawh.
• Mi biak rawh: I rilru put hmang chu i ṭhian emaw, i chhungte emaw i rintlak tak nen sawipui rawh. Zunthlum vei te hi a let hnih atanga a let thum velin depression an nei tam zawk. Chuvangin i hlim lo zawk emaw, i rilru a chak lo zawk emaw a nih chuan i doctor nen pawh he thu hi sawipui ngei ang che.
• Mut tam: Mut tam loh hian stress leh mood swing a tipung thei a ni. Tin, insulin resistance a tipung thei a, riltam a tipung thei a, taksa rihna tihtlem a ti harsa thei bawk. Zan khatah darkar 7 tal mut thin ang che.A tul a ni. Nitin hun khata mut leh harh hi tih dan phung la.
• Meizial zu hi pumpelh vek rawh: Nicotine hian cell-ah inthlak danglamna a thlen a, insulin an dawng tlem hle. Hei hian i thisen sugar level a tichhe thei a ni. Meizial zuk hian lung natna leh kal natna ang chi harsatna i neih theihna a tipung bawk.

Medical test leh support neih a pawimawh hle

Diabetes hian hriselna lama harsatna dang i neih theihna a tipung a ni. Chuvang chuan checkup neih reng a pawimawh. Mit enfiah fo te, ha enkawl dan te, thisen sang enfiah te hi skip suh. Eng test nge i mamawh tih leh eng chen nge i tih tur tih i doctor nen sawiho rawh.

I zunthlum control tura he zinkawngah hian nangmah chauh i ni lo. I doctor, chhungte leh i thiante thlawpna dawng rawh. Anmahni hriattir chu i tan chakna nasa tak a ni ang.