Zunthlum vei te tan: Heng tih dan 6 hmang hian natna hi i thunun ang u! (Zunthlum natna) .

Zunthlum i vei tih i hriat veleh hlauhna leh lungkhamna tlem a awm hi thil pangngai a ni. "Tuna ka duhzawng thil hi ka ei thei dawn lo em ni?", "Ka nun hi a danglam dawn em ni?", "Damdawi ei hi a tawk lo em ni?" I ngaihtuah mai thei. Mahse a nihna takah chuan i doctor nen thawk hovin i nitin nunah inthlak danglamna tenau tak tak, mahse pawimawh tak tak i siam a nih chuan he dinhmun hi i thunun thei ngei ang a, hlim leh hrisel takin i awm thei ngei ang. Chu inthlak danglamna pawimawh ber 6 te chu eng nge ni tih i en ang u?

1. Kan ei leh in tur hi uluk takin i enkawl ang u.

Diabetes enkawlna kawngah hian ei leh in hi a pawimawh ber a ni. A chhan chu i ei hian i thisen sugar level direct-in a nghawng a ni. Chaw ei tur "no-no" tih list a awm lo. A pawimawh ber chu i taksa mamawh zat chauh ei tur a ni a , i ei tur chi hrang hrang ngaihtuah tur a ni .

A awlsam zawngin, i plate chanve chu thlai, green leh salad-in khat rawh. A bak chu buhfai, chhang, leh alu ang chi carbohydrates hmangin khat la, a bak chu protein, sangha, sa, artui, leh lentils ang chi hmangin khat rawh.

• Carbohydrates ngaihven bik: Kan taksaah hian buhfai, chhang, noodles, hoppers, indi hoppers, potato, sweet potato, leh cassava ang chi thil te hi kan taksaah sugar-ah a chang a ni. Chuvangin chaw vawi khata i ei zat hi fimkhur rawh. Entirnan, miin buhfai cup 3 a ei chuan cup 1.5 velin tihhniam la, chu ai chuan plate-ah chuan thlai, sambol, leh pala mallum ang chi thil tam zawk dah belh rawh. Bran rice, kurakkan, leh oats ang chi thil hi buhfai var leh chhang var aiin a tha zawk hle.
• Sugar leh thau tamna ei tur tihtlem: Cake, biscuit, sweet drinks, toffee leh chocolate i ei tam thei ang ber tihtlem rawh. Tin, chaw hmin, sausage, sa thau leh sa thau te pawh tihtlem a pawimawh bawk.
• Chaw ei khap suh: Chawhmeh, chawhmeh leh zanriah ei hun pangngaiah ei thin ang che. Chaw ei loh hian thisen sugar level hlauhawm takin a tlahniam thei a, a bik takin insulin emaw zunthlum damdawi dang emaw i ei chuan.

2. Nilengin hmun khatah awm suh, tlem tal inher kual rawh!

I active lo a nih chuan tun hi tan hun tha ber a ni. Sum tam tak sen a ngai lo va, gym-ah pawh i tel ve a ngai lo. Thil awlsam tak tak tih theih tam tak a awm.

• Nitin minute 30 tal chak takin kal thin ang che.
• Bike khalh rawh.
• Huanah hna engemaw zat thawk la, yard chu sweep rawh.
• I hla duh ber chu zai rawh.

Tum chu kar khat chhunga ni tam zawkah minute 30 tal thawk hah, thawk hah deuh deuha tih hi a ni tur a ni.

Exercise i tih hian eng nge thleng tih chu hetiang hi a ni: I taksa ruhte hian chakna an mamawh a ni. Chu chakna chu i neih theih nan i taksa ruhte chuan i thisena sugar awm chu an hmang thin. Hei hian i thisen sugar level a control theih nan a pui a ni. Chu mai ni lovin, exercise hian thinlung natna i neih theihna a ti tlem a, i taksa rihna a thunun thei a, chubakah stress tihziaawmna tha tak a ni bawk.

3. A hun takah medical checkup neih thin ang che.

Diabetes hi enkawl reng ngai a ni. Chuvangin, symptoms i nei lo a nih pawhin kum khatah vawi hnih tal doctor pan thin ang che. Diabetes hian lung natna vei theihna a tipung a ni. Chuvangin i 'number' te hi fimkhur rawh.

4. Stress tihziaawmna tur kawng zawng rawh.

Mak i ti mai thei, mahse stress leh thisen sugar level hi inzawmna lian tak a awm a ni. I stress lai hian i taksain hormone a tichhuak a, chu chuan i thisen sugar level a tisang a ni. Tin, kan lungkham a, kan lungkham lai hian eitur dik kan theihnghilh thei a, kan damdawi ei tur a hun takah kan ei thei a, exercise kan la thei bawk. Hei hian i diabetes control chu a ti buai vek thei a ni.

Chuvangin thlamuanna leh hahdamna thlentu thilte tan hun siam rawh.

• Thâwk thûk tak exercise ti rawh.
• Yoga emaw meditation emaw ti rawh.
• I duhzawng hla ngaithla rawh.
• I rilru a thil awm chu i ṭhian hnai tak nen sawipui rawh.
• Lehkhabu chhiar la, movie en rawh.
• Huanah pangpar phun la, ran vulh nen hun hmang rawh.

5. Meizial i zu a nih chuan vawiin hian bansan rawh.

Hei hi thuhnuairawlh taka tih tur a ni. Zunthlum vei tan chuan meizial zuk hi meipuiah fuel dah ang mai a ni. Zunthlum hian thinlung natna, stroke, mit natna, kal natna, thisen kalna kawng natna, nerve chhiatna, leh ke lama harsatna te a tipung tawh a ni. Meizial i zuk chuan heng natna zawng zawng hi i vei theihna chu a let hnih emaw, a let thum emaw a ni.

Chu mai a ni lo, meizuk hian exercise lak a ti harsa thei hle. Meizial zuk bânsan chu thil awlsam a ni lo tih kan hria. Mahse i nunah investment lian ber a ni. Hemi chungchang hi i doctor nen sawiho rawh. I tanpui theih dan tur a hrilh thei che a ni.

6. Zu chungchang hi ngaihtuah nawn leh teh

Zu in thin i neih chuan i in tlem chuan i zunthlum control a awlsam phah hle ang.

Zun hi zunthlum vei tan chuan thil buaithlak deuh a ni. A chang chuan zu hian thisen sugar a ti sang nghal thei a, a chang chuan thisen sugar level hlauhawm takin a tlahniam thei bawk. Zu in, a bik takin pum ruak a in hian thisen sugar a ti hniam lutuk (hypoglycemia).

Thurawn tlangpui chu hmeichhia tan ni khatah standard drink pakhat aia tam ei loh tur a ni a, mipa tan ni khatah standard drink pahnih aia tam ei loh tur a ni. Zu i in tak tak chuan heng thilte hi fimkhur rawh:

• Zu in hmain i thisen sugar level enfiah hmasa phawt ang che.
• Pum ruak ah zu in ngai suh. Zu in dawnin ei tur engemaw zat ei thin ang che.
• Wine cooler leh cocktail ang chi in tur hian sugar leh carbohydrates a pai tam hle. Chu pawh chu han ngaihtuah teh.
• A tha ber chu i doctor nen zu in chungchangah zalen taka inbiakna neih a, i tana hmanraw him ber tur thurawn lak hi a ni.