I doctor-in zunthlum i vei thu a hrilh che chuan i rilruah zawhna lian ber chu, ‘Tunah hian eng nge ka ei ang?’ tih hi a ni. Mi tam tak chuan zunthlum enkawl hi thil harsa leh boring tak niin an ngai. Mahse, a ni lo. I zunthlum enkawlna atana pui thei tur chaw tui tak, hrisel siam chu i ngaihtuah angin a buaithlak lo. Chaw ei dan awlsam, tui tak leh hrisel tak siam dan tur i lo en ang u.
Diabetes-friendly diet chu eng nge ni tak tak?
A awlsam zawngin sawi ila, hei hi ei leh in ruahmanna a ni a, chu chuan i thisen sugar level a control thei a, i taksa rihna hrisel tak i vawng reng thei a, thinlung natna i vei theihna a ti tlem bawk. Hrilhfiahna lian tham a ngai lo. Hetah hian ngaihtuah tur pawimawh tak tak chu thil pathum kan hriat tawh chu a ni:
1. Chaw hrisel: Kan ei leh in.
2. Hriselna atana tha: Kan ei zat.
3. Hun hrisel: A hun taka kan ei leh ei loh.
Hetianga ei i thiam chuan zunthlum hi i thunun mai bakah, a then phei chuan natna hi i tidanglam thei bawk.
Kan ei leh inah eng thil nge kan belhchhah ang?
Diabetic diet tha tak chu ei tur chi khat chauh ei tur a ni lo. Nutrient pali —carbohydrates, protein, fiber, leh fat — hmanga ei leh in inthlau tak chuan i thisen sugar level chu spike leh drop atanga control turin a pui ang. Hun rei zawk chu i puar thei hle bawk. Hetah hian a pawimawh ber chu processed foods aiin natural, whole foods hi dah pawimawh zawk a ni.
Carbohydrates hrisel tak tak a awm
Carbohydrates hi ei tur a sugar, starch leh fiber te hi a ni. Carbohydrates pum pui, processed loh thlan kan duh a ni. Hengte hian i rilru a ti hah a, thisen sugar a control a, chaw ei a tichak a, cholesterol level tihhniam nan a pui bawk.
- Thlai chi hrang hrang: Brown rice, oats, millet, barley.
- Sugar tlem thei rah: Thei chi hrang hrang, blueberries, raspberry, strawberry, leh blueberries te.
- Thlai leh thlai chi hrang hrang: broccoli, cabbage, spinach, cauliflower, beans.
- Dairy products thau tlem: yogurt thlum loh, bawnghnute thau tlem.
- Legumes: lentils, chickpeas, peas, green beans te an ni.
Fiber tamna ei tur
Fiber hi thlai chaw atanga kan taksain a ei theih loh lai a ni. Mahse kan digestive system kaltlangin chaw a kal theih nan a pui thin. Fiber tamna ei hian i chaw ei rang thei a, chu chuan i taksa rihna a thunun thei a ni . Fiber hi thisen sugar leh cholesterol level control nan pawh a pawimawh hle.
- Thlai leh thlai chi hrang hrang
- Thei (thei tui ai chuan theipui pum ei a tha zawk, chu chuan i thisen sugar a ti sang thei)
- Thlai chi hrang hrang (whole grains).
- Nuts (cashews, peanuts, almonds) te chu a hring vek a ni.
- Legumes te chu lentils, chickpeas, leh green beans te an ni
Protein a awm a
Protein hian kan taksain a ei theih nan carbohydrates aiin hun a duh rei zawk. Chuvangin protein tamna chaw kan ei hian a hnuah riltam kan ti thin. Protein hi taksa thau thang lian leh cell siamthatna atan pawh a pawimawh hle. Hetianga cell siam that theihna hi a pawimawh hle a, a chhan chu zunthlum vei te vun hliam dam nan hun a duh rei zawk a ni.
- Sa thau tlem: Vawk vun nei lo.
- Sangha: Sangha te chu kelawallala, thalapat, balaya, leh tuna te an ni.
- Eggs a ni
- Dairy product thau tlem: sugar tel lo yogurt, cheese thau tlem.
- Thlai atanga siam protein: Tofu, chickpeas, lentils, peanut butter.
Thau tha tak tak
Thau hian kan taksa hian chakna a khawlkhawm a, cell a tipung a, taksa peng hrang hrang a humhim bawk. Hetah hian thau chi hrang hrang "tha" kan thlan a ngai a ni. Chungte chu `(Monounsaturated)` leh `(Polyunsaturated)` thau an ti a. Hengte hian kan taksaa `(LDL) cholesterol` level a tihniam bakah thinlung hriselna a humhim bawk. Mahse, thau tha hian calorie a pai tam a, chuvangin a tlem berah ei a finthlak hle tih hre reng ang che .
- Nuts (cashew, buhfai) te chu .
- Olive Oil leh Olive te
- Avocado a ni
- Omega-3 fatty acids (Salmon leh sardines ang chi sangha hriak nei, leh walnuts-ah te hmuh tur a awm) .
Chaw ei hma leh ei zawhah i thisen sugar level test rawh. I ei leh in leh i thisen sugar level inkar pattern hriatthiam tum ang che. Hei hian i thisen sugar control nan a pui ang che.
Kan ei leh in atanga kan paih chhuah ngei ngei tur thilte
Chaw tha ei leh ei tur tha lo ei loh hi zunthlum enkawlna atan pawh a pawimawh ve tho. Heng ei turte hi a theih ang anga tihtlem tum la, a nih loh leh tihtawp vek tum bawk ang che.
| Chaw chi hrang hrang ei loh tur | Engvângin nge chûngte chu kan pumpelh ang? |
|---|---|
| Carbohydrates awlsam leh thianghlim tak tak a awm (Entirnan: chhang var, buhfai var, in tur thlum, biscuit thlum, cake) | Chungte chu ei leh in leh fiber a tlem hle. Thisen sugar level an tisang a, thinlung natna vei theihna an tipung bawk. |
| Protein thau tamna (e.g. sausage, bacon, bawnghnute thau tak, vawk sa) | Hengte hi calorie tamna leh thau hrisel lo tak tak an ni. Thisen kalna kawnga thau awm theihna a tipung a ni. |
| Saturated Fat a ni (Ex: butter, full-fat cheese, ice cream, coconut oil, vawk vun) | Hengte hian thisen cholesterol level a tisang a (coconut oil ang chi thil hi a tlem hle a hman a pawimawh). |
| Trans Fat a ni (e.g. margarine, shortening, fast food, chips leh cookies thenkhat) | Heng thau chi hrang hrangte hi cholesterol tana hlauhawm ber an ni. Anmahni chu pumpelh vek a tha ber. |
| Chi (Sodium) tam lutuk . (e.g. ei tur siam chhuah, chi (salty snacks), sauce) | Chi ei tam lutuk hian thisen sang a thlen thin. Thisen sang leh zunthlum inkawp hi a hlauhawm hle. |
A va han awlsam tak em! "Diabetes Plate hman dan".
Chaw ei tur i buatsaih dawna eng nge i ei tur tih leh engzat nge i ei tur tih i ngaihtuah buai a nih chuan, hei hi a awlsam hle. "Diabetic plate method" an ti a ni.
1. Plate lian pangngai (inches 9 vel) la rawh.
2. I plate chanve (1/2) chu starch tlem thlai leh greens hmangin khat rawh. Entirnan, thil chi hrang hrang, bean, cabbage, cauliflower, spinach, leh lettuce te. Hengte hian carbohydrate a tlem a, thisen sugar a ti sang lo. Tin, fiber, vitamin leh mineral te pawh an khat hle bawk.
3. I plate hmun li a\anga hmun khat (1/4) chu lean protein hmangin khat rawh. Entirnan, vawk vun nei lo emaw, sangha emaw, artui emaw, lentils emaw.
4. I plate la awm (1/4) chu carbohydrates hrisel tak takin khat rawh. Entirnan, brown rice thenkhat, boiled potato, sweet potato emaw, whole grain bread slice khat emaw.
5. I chaw ei ruala in tur tui emaw, calorie tlem, thlum tel lo in tur thlang rawh.
Hetiang method hi a awlsam hle a ni lawm ni? Hetiang hian i buhfai bawm pangngai pawh i insem thin a nih chuan zunthlum control a awlsam hle ang.
Sri Lanka nena inmil model meal chungchang kan sawi dawn em ni?
Awle, tunah chuan kan ram ei leh in hmanga nitin chaw siamna atana kan sawi tawhte hi engtin nge kan hman theih ang tih i lo en ang u.
Tukthuan
- Thil tih theih 1: Kurakkan chu rotis 2, chi tlem coconut sambol thenkhat leh egg tui tak nen.
- Thil tih theih 2: Oats cup khat, banana chanve leh cashew tlemte nen.
- Thil tih theih 3: Bran rice tlem te, lentil stew leh green salad te nen.
Chawhmeh ("plate method" angin) .
- Plate chanve (1/2): Beans leh oil leh cabbage salad.
- Plate atanga chili sauce (1/4) -a siam sangha slice .
- Plate slice khat (1/4): bran rice.
Zanriah (chaw ei kham) .
- Thil tih theih 1: Atta flour rotis 2, chickpea curry, leh cucumber salad te nen.
- Thil tih theih 2: Vawk grilled chicken chi khat, thlai chaw ei nen.
- Thil tih theih 3: Chickpeas hmin cup khat leh yogurt thlum loh cup khat.
Snacks ei tur a awm bawk
Chaw ei inkar a riltam a nih chuan i man theih tur thenkhat chu hetiang hi a ni:
- Chickpeas hmin cup chanve vel a ni
- A kut khat chu peanuts a ni
- Avocado chanve vel a ni
- Yogurt thlum loh tak a ni
- Apple pakhat a ni
Pawimawh: Hei hi kaihhruaina tlangpui chauh a ni. Ni khata calorie i mamawh zat chu i kum, i rih zawng, i activity level leh i hriselna dinhmun a zirin a inang lo ang. Chuvangin, i doctor emaw dietitian emaw nen inbia a, i tana tha tur personalized meal plan siam hi a tha ber.
Take-Home Thuchah a ni
- Diabetes-friendly diet tih hian ei tur bland, bland ei mai mai a ni lo. Ei leh in hrisel, inthlau leh tui tak ei chungchang a ni.
- "Diabetes Plate Method" hi awlsam taka ei tur ruahman dan awlsam tak a ni.
- I plate chanve chu thlai/thei hmangin khat rawh .
- A theih ang anga processed, sugary leh high-fat foods ei loh tur. Thlai chi hrang hrang, protein thau lo, leh thau tha tak tak thlang rawh .
- I doctor nen inrawn fo la, i diet plan bik siam rawh.
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