Tun hnaiah nangmah emaw, i hnaih ber tu emaw chu zunthlum vei nia hriat i ni em? I doctor chuan i thisen sugar level control-na tura pui turin i taksa rihna engemaw chen tihtlem a, nunphung tihdanglamna engemaw zat siam turin a fuih che a ni mai thei. I ngaihtuah angin a awlsam lo. Kar tlemte chhung fad diet hmanga tih theih tur a ni lo. Mahse zirchianna chuan exercise, portion control, leh ei leh in hrisel leh inthlau tak te inkawp hian i thil tum i thlen theih nan leh i taksa rihna tihtlem nan a pui thei tih a tarlang. Chuvangin he zinkawng zawh tur hian i tih tur leh tih loh tur thenkhat i han thlir ho teh ang.
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I tana tha tur leh i vawn reng theih tur ei leh in dan thlang rawh.
Type 2 Diabetes i neih chuan insulin resistance hi i ngaihtuah bik a ngai a ni. A awlsam zawngin sawi ila, hei hi kan taksain kan thisena sugar glucose tihchhiatna atana mamawh hormone insulin a hman tangkai theih loh hun a ni.
Damdawi lama mithiamte sawi dan chuan i taksa rih zawng zawng atanga 5% leh 10% inkar tihtlem a pawimawh. "I taksa rihna i tihtlem chuan i insulin resistance hi a tlahniam tak tak thei a ni. Hei hian type 2 diabetes tihchangtlunna kawngah a pui thei a, a tidanglam thei bawk a ni," tiin an tarlang.
Mahse, i taksa rihna tihtlem leh i taksa rihna tihtlem nan chuan i tana tha tur ei leh in tur ruahmanna i zawn a ngai a ni.
"Diet tha ber chu i zawm theih tur kha a ni."
Chuvangin diabetes-friendly diet lama inthlak i ngaihtuah a nih chuan heng thil bulpui pathumte hi ngaihven ngei ang che:
- Carbohydrates awlsam tak i ei tam lutuk kha tihtlem rawh. Chungte chu a digested nghal vat a, thisen sugar level pawh a tisang nghal vat a ni.
- I ei leh in atang hian refined sugars te chu tihtlem rawh. Sugary drinks, cake leh biscuit te chu a theih ang anga inthiarfihlim rawh.
- Store atanga i thil lei te label chhiar thin ang che. Sugar, carbohydrates leh calorie awm zat te chu hre reng ang che.
Hemi chungchang hi i doctor nen inbia a, i dinhmun ang zela thurawn lak a pawimawh hle.
Chaw hrisel thlakna tur zawng rawh
Nun hrisel tak i hman theih dan awlsam ber pakhat chu i ei duh zawng, mahse i taksa tana tha lo ei tur ai chuan a danglamna ang chi, ei tur tha tak tak zawng chhuah hi a ni. Entirnan, chhang var, buhfai var, leh noodles ang chi carbohydrates awlsam tak tak i ei fo chuan i thisen sugar level a ti sang thei a, insulin resistance a ti sang thei bawk.
Chu ai chuan, complex carbohydrates awmna ei tur lam pan rawh . Entirnan, multigrain chhang emaw wholemeal flour atanga siam chhang, leh red noodles te. Chungte chuan fiber, nutrients leh vitamins a pai tam zawk. Chuvangin taksa tan an hrisel zawk a ni.
Nitin nunah eng substitution awlsam tak nge kan siam theih tih i en ang u.
| Hengte hi pumpelh rawh | Hengte hi thlang rawh |
|---|---|
| Chhang var leh buhfai var | Atta chhangphut/Kurakkan/Multigrain chhang, Bran buh, Red rice, Oats |
| Sugary drinks leh thei in tur te | Tui, cinnamon tui, herbal drinks Belimal/Ranawara (sugar tel lo), liquid milk ang chi te |
| Chaw hmin (e.g. papadums, alu hmin) . | Chaw hmin emaw, a hmin emaw (e.g. sweet potato chhum, thlai salad) . |
| Cake, biscuit, toffee ang chi thil thlum tak tak te | Thei thar (a tlem berah), yogurt (sugar tlem), nut thenkhat cashew, peanuts ang chi te |
| Sa siam chhuah - sausage, meatballs | Nga thar, vawk (vun nei lo), artui, legumes chickpeas/peas/mung beans ang chi te |
I ei tur buatsaih dan tur
Zunthlum vei tan chuan a tha ber chu "Plate Method" hi a ni. Chu chu plate chu section hrang hranga then a, ei tur insem tihna a ni.
I plate chu circle ang maiin han ngaihtuah teh.
1. Plate chanve (1/2): Thlai starch nei lo hmangin khat rawh. Entirnan, thil chi hrang hrang, cabbage, bean, spinach, spinach, cucumber, tomato, leh lettuce te. Chungte chu calorie a tlem a, ei leh in a tam bawk.
2. Plate hmun li a\anga hmun khat:Protein tamna ei tur thlang la, chu chu sangha, vawk, artui, lentils, a nih loh leh chickpeas te hi a ni.
3. Hun dang (1/4): Carbohydrate complex tak thlang rawh. Buhfai sen thenkhat, alu lum, sweet potato emaw, cassava chi khat emaw ang chi thil.
Hetianga i chaw i buatsaih hian i mamawh ei tur i hmu a, thisen sugar spike control nan nasa takin a pui bawk. Dieting hi ei loh lam a ni lo va, thil dik tak, a zat tur dik tak leh a hun taka ei hi a ni tih hre reng ang che.
Take-Home Thuchah a ni
- Diabetes enkawl dan hi hun rei lote chhunga tih tur a ni lova, hun rei tak chhung nun dan tur a ni. Chuvangin i duhzawng ei leh in hrisel i thlang chhunzawm thei ang.
- Chhang var leh buhfai var ang chi carbohydrates awlsam tak tak ai chuan fiber tamna, brown rice leh whole grain chhang ang chi complex carbohydrates thlang zawk ang che.
- I plate chanve chu thlai nen khat tum ang che. Hei hian i rilru a hahdam ang a, calorie i ei zat pawh a tihtlem phah bawk ang.
- Eng thil pawh i tan hmain, a bik takin i ei leh in lama inthlak danglamna lian tham i siam a nih chuan, i doctor nen thurawn dil hmasa phawt ang che.
- Ei leh in bakah hian nitin exercise hi thisen thlum control nan a pawimawh hle bawk. Ni khatah minute 30 tal kea kal tum ang che.
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