Zunthlum i vei a nih chuan "Tunah hian eng nge ka ei ang?" i rilruah a lo lang fo mai thei, a dik em? A chang chuan buhfai tlem ei pawh hlauhna i nei a, a chang chuan chaw thlum i hmuh hian i lungngai bawk. Dik tak chuan kan ei leh in te hian kan thisen sugar level ah nghawng lian tak a nei a. Hei hi zunthlum vei tan chuan a dik hle. Vawiin hian he thu hi awlsam takin, i hriatthiam theih tur angin, i thianpa nen in inbia ang maiin han sawi ila.
Kan mamawh aia tam calorie, a bik takin carbohydrates emaw, starch kan tih ang chi emaw kan ei hian kan thisen sugar level a sang chho thin. Kan thisen sugar level hi rei tak a san chuan kan nerve, kidney leh heart te a tichhe thei a ni. Chuvang chuan doctor ten kan ei leh in hi thunun turin min ti fo thin.
Hetah hian a pawimawh ber chu i duh ang ei leh in hrisel thlan a, a hun takah ei a, i ei leh in tur fimkhur hi a ni tih hre reng ang che. Heng thilte dik taka tih hian i taksain hormone insulin a hman dan tur dik taka a hman theih nan a pui ang.
Zunthlum tan hian eng ei leh in nge tha ber?
Zunthlum vei zawng zawng tan ei leh in pakhat chauh a awm lo. Mi tin taksa hi a danglam vek. I tum ber chu i doctor nen thawhhona tha tak siam a, i thisen sang, cholesterol, leh A1c (thla 3 kalta chhunga i thisen sugar zatve tehna) control thei tur, chubakah i rihna tihtlem theihna tur ei leh in hrisel tak siam a ni tur a ni.
Khawvel pum huapa pawm tawh ei leh in dan hrang hrang a awm a, chu chuan zunthlum dona kawngah a pui a ni. Chung zinga pahnih han thlir ila.
1. DASH Diet tih a ni
Hei hi a hming kimchang chu ‘Dietary Approaches to Stop Hypertension’ tih a ni. A awlsam zawngin sawi ila, thisen sang, chu chu thisen sang control nan hman tan a ni. Mahse zirchianna atanga a lan dan chuan zunthlum vei tan pawh a tha hle. Hetiang ei leh in zawmtu zunthlum vei te hian an thisen sang, cholesterol tha lo (LDL), A1c value, leh chaw ngheia thisen sugar level te chu nasa takin an tihniam a ni.
DASH diet hi a awlsam hle a:
- Ei tam zawk tur thil: thlai, thei, buh chi, thau tlem nei hnute leh bawnghnute atanga siam, sangha, vawk, bean, leh nut.
- Thil tihkhawtlai tur: Sa thau tamna, bawnghnute thau tamna, coconut oil, palm oil, sugary drinks, leh sweets te.
| Chaw ei tur chi hrang hrang | Nitin/kar tin ei tur rawtna |
|---|---|
| Thlai leh thlai chi hrang hrang | Ni khatah chaw 4-5 ei tur a ni |
| Thei | Ni khatah chaw 4-5 (medium sized) . |
| Thlai chi hrang hrang (e.g., bran rice, oats, millet) . | Ni khatah chaw 6-8 (a then te te) . |
| Dairy foods thau tlem (e.g. skim milk, yogurt) . | Ni khatah chaw 2-3 ei tur a ni |
| Nga, vun nei lo vawk | Ni khatah gram 170 aia tlem lo |
| Nuts, chi, bean te pawh a awm bawk | Kar khatah chaw 4-5 ei thin |
| Oil leh thau te | Ni khatah ei tur 2-3 (teaspoon 2-3) . |
| A thlum leh sugar | Kar khatah chaw 5 aia tlem (a tlem hle) . |
2. Mediterranean tuipuiah ei leh in
Hei hi Mediterranean tuipui chhehvela ram hrang hranga mite ei leh in dan phung pangngai a ni. Thinlung tan a tha hle. Zirchianna atanga a lan dan chuan he ei leh in hian thinlung natna, zunthlum, cancer chi thenkhat, leh lungngaihna te a ti tlem a ni.
Hei hian thlai, thei, buh chi, bean, nut, leh olive oil te a ngaihtuah ber a ni . Sa sen, bawnghnute, sweets, chi, leh processed foods te hi a tlem hle.
I ei leh in a tih belh tur tha ber berte
Awle, tunah chuan nitin ei leh in-a i dah belh tur ei tur tha ber berte chu i lo en ang u.
Thlai leh thlai chi hrang hrang
Hengte hi i plate lal an ni tur a ni. I plate chanve vel chu thlai nen i khat thei a nih chuan a ropui hle ang.
- Thil thlan tur tha ber: Thlai chi hrang hrang, broccoli, carrot, bean, cucumber, tomato, spinach, kale, leh spinach te. Chungte chu raw, boiled, emaw oil-a sautéed deuh emaw pawhin ei theih a ni.
- Fimkhur rawh: Canned thlaiah hian chi a tam thei hle. Tin, butter leh cheese tam tak hmanga siam thlai salad pawh ei loh tur.
Thei
Theiah hian vitamin leh nutrient a khat a. Mahse theiah hian natural sugar a pai bawk a, chuvangin a tam danah fimkhur a ngai.
- Duhthlan tur tha ber: Thei thar eng pawh, apple, orange, banana, grape, tangerine, guava, papaya te. Thlai tui, sugar dah tel loh (a tlem berah) a tha.
- Limit: Jam, thei canned, leh thei chi hrang hrang, sugar hmanga siam.
Protein a awm a
Sa, sangha, leh artui ang chi thil atang hian protein kan hmu thin.
- Duhthlan tur tha ber ber:
- Omega-3 tamna sangha, salmon, tuna, mackerel, leh sardines te.
- Vawk vun nei lo.
- Eggs a ni.
- Thlai atanga protein siam , lentils, chickpeas, peas, leh soy te .
- Limit: Sa processed sausage, meatballs, bacon, bawnghnute thau tamna, vawk sa, leh sa hmin te.
Thau tlem nei bawnghnute atanga siam chaw
- Thil thlan tur tha ber: bawnghnute thau lo, thau tlem, Greek yogurt.
- Limit: full-fat milk, cheese (a tam), butter.
Chaw ei tur chu a tlem tur a ni ngei ang
Zunthlum i vei vang mai mai chuan engmah i ei thei lo tihna a ni lo. Mahse ei tur thenkhat chuan i thisen sugar level a tisang thei a ni. Heng ei tur te hi i ei tlem tur a ni.
| Chaw ei tur chi hrang hrang | Thil tihkhawtlai tur emaw, pumpelh tur emaw |
|---|---|
| Starch / Carbohydrates te a awm a | Chhang var, naan, buhfai var (a tam zawk), chhangphut var rotis, pasta. French fries a ni. |
| Sweets leh in tur te | Sugary drinks (soda, cordial), cake thlum tak tak, biscuit, pudding, toffee, chocolate te pawh a awm bawk. Thlai tui, sugar tamna. |
| Thau leh hriak | Margarine, deep-frying oil leh lard te hian trans fats an nei a. |
| Protein a awm a | Sa processed (sausages, bacon), sa sen thau tamna, vawk vun, deep-fried sa leh sangha. |
| Zu | Zu in loh a tha ber. Zu in hian thisen sugar level hlauhawm takin a tlahniam thei a ni. A tul chuan doctor hnenah thurawn dil la, pum ruak chauhvin tlem te chauh in rawh. |
Thil pakhat hre reng ang che. Kar engemaw zat sugar ei i chawlhsan chuan i taksa leh i lei hian a thiam tawh ang. Tichuan, sweets duhna i nei tlem bawk ang. Natural sweet thil, thei ang chi pawh hi i tan chuan a thlum zawk tan dawn a ni.
Pawimawh: Chaw ei tur reng reng hian i thisen sugar level a tihniam nghal lovang. Mahse tui tam tak in hian i kal (kidney) hian sugar tam lutuk chu a paih chhuak thei ang. Exercise light tak tak neih a tha bawk. Mahse exercise i tih hmain i thisen sugar level chungchang doctor nen sawiho rawh. A châng chuan exercise tam lutuk hian hun engemaw chen chu i thisen sugar level a tisang thei a ni.
Take-Home Thuchah a ni
- Diabetes neih hian chaw tui tak i ei thei lo tihna a ni lo. A tha ber thlang a, a tlem berah ei a pawimawh .
- I plate chanve chu thlai leh thei chi hrang hrang nen khat tum ang che .
- Chhang var leh buhfai var ai chuan brown rice with bran, buckwheat, leh oats ang chi te chu i eitur ah te dah la.
- Sugary drinks ai chuan tui, orange juice, grapefruit juice, leh unsweetened tea ang chi thil in tum rawh .
- I ei leh in lama inthlak danglamna lian tham i siam hmain i doctor nen inbiakna neih hmasak phawt ang che . I hriselna dinhmun atan thurawn tha ber ber a pe thei che a ni.
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