I doctor-in Type 2 Diabetes i vei tih a hrilh che chuan i ei leh in tur i ngaihtuah nasa hle mai thei, a dik em? "Tunah hian eng nge ka ei ang?", "Hei hi ei tur a tha em?", "Ka ei tam chuan ka thisen sugar a sang dawn em ni?" I rilruah zawhna tam tak i nei ngei ang. Mahse, lungngai suh. Dik tak chuan ei tur dik tak i thlan chuan i zunthlum hi i thunun thei a, a nghawng tha lo, thinlung natna, thau lutuk, leh thisen sang te lakah i inveng thei bawk.
Ei leh in tha chu kan taksa mamawh ei leh in leh chakna pe theitu a ni a, chubakah kan rilru a hahdam a, kan rilru a hahdam bawk. Heng thilte hi a dik taka tih dan tur i lo en ang u.
Carb Counting hi eng nge ni?
A awlsam zawngin sawi ila, carbohydrates hi kan ei tam takah hian sugar, starch leh fiber awmte hi a ni. Entirnan, buhfai (buhfai, chhang), thei, bawnghnute leh bawnghnute atanga siam thilte hian carbohydrates a pai a. Kan taksa hian heng carbohydrates te hi glucose ah a chantir a, chu chu chakna atan a hmang thin. Hei hian ei tur dang zawng aiin carbohydrates hian i thisen sugar level a nghawng nasa ber tihna a ni.
Carb counting hi ei tur ruahmanna siam dan a ni. Ni khata carbohydrate i ei zat hriat theihna turin a pui che a ni. Hetiang method hian zunthlum vei chu he zat hi hriselna level-a vawng reng turin a pui a ni. Hemi hmang hian thisen sugar level control a awlsam zawk.
Doctor-te chuan zunthlum vei, insulin ei thinte tan hetiang hi an rawt tlangpui. Tichuan i insulin dose chu carbohydrates i ei zat nena inmil turin i siamrem thei ang.
Carbohydrates hi gram-a teh a ni. I ei tur a carbohydrates awm zat en la, chaw ei khata i ei zawng zawng kha han belhkhawm rawh. A tlangpuiin chaw ei ber khatah carbohydrates gram 45-60 inkar leh snack khatah gram 15-20 inkar ei hi a tha hle.
Mahse thil pakhat hre reng ang che. Carbohydrate zawng zawng hi siam vek a ni lo. Thei thar, thlai, whole grains, leh low-fat dairy te hi carbohydrates kan hmuh theihna tur kawng tha ber a ni. Hei hi a chhan chu fiber tamna eitur hian kan intestine kaltlangin taksa chhunga sugar lakluh a tikhawtlai a ni. Hei hian thisen sugar a sang nghal lo tihna a ni.
I doctor emaw dietitian emaw chuan ei tur ruahmanna bik a siam thei che a ni.
Glycemic Index chu eng nge ni?
Carbohydrate awm zat bakah hian ei tur hian Glycemic Index (GI) an tih hlutna a nei bawk. He number hian ei tur pakhatin i thisen sugar level a tihsan chak dan a teh a ni. He index hi 0 atanga 100 ah a kal thin.
- High GI foods: Refined sugar ang chi ei tur hi taksain glucose-ah a chantir rang hle. Hengte hi GI sang tak nei ei tur an ni.
- GI hniam ei tur: Hengte hian an ei theih nan hun a duh rei zawk a, glucose pawh a tichhuak zawi zawk. A tlangpuiin fiber, protein leh thau an pai tam hle.
GI hniam ei tur thlan hian i thisen sugar level a ti nghet thei a ni. Mahse glycemic index hi tehfung tling tak a ni lo. Entirnan, GI hniam ei tur hian calorie a tam zawk emaw, thau hrisel lo emaw a nei tam zawk thei. Tin, i siam dan leh eng thil dang nge i ei dun tih pawh a ngaihtuah lo. Entirnan, protein emaw thau emaw nena carbohydrate i ei chuan carbohydrate hi a lakluh a tikhawtlai a ni.
Diabetes control-na atana puitu superfoods
Heng eitur te hian zunthlum leh natna dang laka min vengtu fiber, vitamin leh mineral te ang chi nutrients te a khat a ni. Eng nge an nih i han thlir teh ang.
| Chaw chi hrang hrang | Thil danglam bik leh thupek |
|---|---|
| Thlai dum dum (dark green) a awm (Spinach, Gotu Kola, Mukunuwenna, Kankun) te an ni. | Calorie leh carbohydrates an nei tlem a, mahse ei leh in a tam hle. Tin, GI value hniam tak an nei bawk a, hei hian thisen sugar control nan a pui a ni. Tin, mineral magnesium an pai tam bawk a, hei hian taksaa insulin hnathawhna kawngah a pui a ni. |
| Berry leh thei chi hrang hrang, sugar tlem te (Strawberry, guava, nectarine) te hi a tha hle. | Thil thlum tak i duh chuan hetiang hi thlang rawh. Fiber, vitamin leh antioxidant te nen an khat a ni. Zirchianna atanga a lan dan chuan thei GI hniam ei hian thisen sang a tihniam bakah lung natna vei theihna a ti hniam thei a ni. |
| Nga hriak nei (Salmon, tuna, sardine, herring) te hi a tha hle. | Kar khatah vawi hnih tal sangha ei tum ang che. Heng sangha-a omega-3 thau awm hian taksaa inflammation a ti tlem a ni. Lung natna leh zunthlum retinopathy lakah an venghim a ni. Deep frying , grill, bake, emaw steam emaw ai chuan . |
| Nuts a ni (Buhfai, almond, cashew) te pawh a awm bawk. | Zirchianna atanga a lan dan chuan zunthlum vei, nut ei thinte hian thinlung natna an vei tlem zawk a ni. Thau hrisel, protein leh fiber te nen an khat a, chu chuan i chaw ei reng theih nan leh i thisen sugar level a ti nghet reng thei a ni. |
| Thlai chi hrang hrang (Bran buhfai, sorghum, oats te) | Chhang leh pasta i lei dawnin a label-a "whole" tih hi zawng thin ang che. Chhang var leh buhfai var aiin fiber an nei tam zawk. Tin, GI hniam zawk an nei bawk. Chuvangin thisen sugar stable reng turin an pui thin. |
| Sweet Potato a ni | Sweet potato hi alu aiin a tha zawk. Fiber leh vitamin A an pai tam a, mit hriselna atan a tha hle. A chungah chuan cinnamon tlem tal theh tum ang che. Cinnamon hian taksain insulin a hman that theih nan a pui niin an ngai bawk. |
| Legume chi hrang hrang (Lentils, chickpeas, bawnghnute, green beans) te hi a tha hle. | Hengte hi thinlung tan leh zunthlum tan pawh a tha hle. Low-GI diet-a tel ve anga ei hian thisen sugar level a tihniam thei a ni. Canned i hman chuan chi dang awm zawng zawng paih chhuah nan uluk takin silfai thin ang che. |
| Duhthusamin bawnghnute leh yogurt | Dairy foods-a Vitamin D hian insulin hnathawh a pui thei a ni. Sugar hniam yogurt leh thau tlem emaw thau lo emaw bawnghnute thlang rawh. |
| Citrus thei chi hrang hrang (Orange, orange) a ni. | Hengte hi vitamin C neih nan a tha hle.Mahse a tui in ai chuan a rah pum ei hi a tha zawk hle a, a chhan chu a rah chhunga fiber hian chaw ei a pui a, thisen sugar a sang nghal vat loh nan a pui bawk. |
Grapefruit chungchangah vaukhânna bik!
Grapefruit hi tlem tal i fimkhur tur a ni a, damdawi thenkhat nen a inzawm thei a ni. A bik takin, zunthlum damdawi repaglinide ang chi te nen a inzawm thei a, i thisen sugar a tlahniam lutuk (hypoglycemia).
Grapefruit hian a hnuaia damdawi te nen hian a inzawm bawk:
- Cholesterol tihhniam thei damdawi thenkhat, entirnan atorvastatin (Lipitor) leh simvastatin (Zocor) te.
- Thisen sang damdawi nifedipine (Procardia) ang chi te.
Chuvangin, grapefruit i ei hmain i doctor hnenah i damdawi ei tur a tibuai lo tih hriat chian hmasak phawt ang che.
Take-Home Thuchah a ni
- I ei tur hian type 2 diabetes control-na kawngah nghawng lian tak a nei a, chuvangin i ei tur chu fimkhur rawh.
- Fiber tamna, whole grains, leafy greens, leh protein hrisel (fish, legumes) te chu i eitur ah te dah tel bawk ang che.
- Carb counting leh glycemic index (GI) hriatthiamna hian i thisen sugar level control na kawngah nasa takin a pui thei a ni.
- Sugary foods and drinks, leh refined flour (white bread, cake) atanga siam ei tur te chu a theih ang anga tihtlem tur a ni.
- I tana ei tur ruahmanna tha ber siam turin i doctor emaw nutritionist emaw hnen atangin thurawn la rawh.
- Chaw thenkhat, grapefruit ang chi te hian damdawi i ei te nen an inzawm thei a, chuvangin i ei leh in ah thil thar i dah hmain doctor rawn hmasa phawt a finthlak.
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