Zunthlum vei tan thei ei hi a pawi em? (Diabetes) Hei hi eng nge a awmzia dik tak i zawng chhuak ang u!

Mite chu zunthlum an vei tih an hrilh hian an hlauh hmasak ber chu thei ei hi a ni. Mi tam tak chuan thei ei hi an chawlhsan vek a, ‘Aw, thei hi a thlum a, thisen sugar a tipung ang’ tiin an ngaihtuah thin. A chang chuan ṭhiante leh chhungte pawhin, "Aw... sugar i nei lo em ni? thei i ei tur a ni lo," an tih pawh kan hre ṭhin. Mahse, chutiang chu a nih a ngai tak tak em? Thei hi zunthlum hmelma a ni em? Vawiin hian zunthlum vei tan thei hi thian nge hmelma a nih leh nih loh sawi ila.

Thei kan ei hian kan thisen sugar hi eng nge thleng tak tak?

A awlsam zawngin, thei thlum hi natural sugar `Fructose` tih atanga lo chhuak a ni. Thei kan ei hian kan taksa chuan he `Fructose` hi ` Glucose` ah a chantir thin. Hei hi a chhan chu kan taksa cell-te hian `Glucose` chauh chakna atan an hmang thei a ni. He `Glucose` hi thisenah a luh chuan thisen sugar level a sang chho thin.

"Chuvangin, thei ei hi a tha lo," i ti mai thei. Mahse minute khat chu nghak rawh. Hetah hian a pawimawh ber. Theiah hian sugar chauh ni lovin, thil pawimawh tak fiber an tih pawh a awm bawk. He fiber hian sponge angin hna a thawk a. Chu chu, thei atanga thisena sugar dah zat chu he fiber hian nasa takin a thunun tihna a ni a, chu chu a thleng thin.

Ngaihtuah teh, in tur thlum i in chuan a chhunga sugar awm chu rang tak leh tihbuai lohvin, minute tlemte chhungin sugar level a tisang nghal a ni. Mahse thei i ei chuan a chhunga fiber awm vangin a sugar chu thisenah a lut zawi zawi a. Chuvang chuan thisen sugar level a sang nghal lo. Hei hi thei leh artificially sweetened foods inthlauhna lian ber a ni.

Zunthlum vei tan thei ei thatna

Fruit hi superfood a ni a, vitamin, mineral, leh phytochemicals te nen a khat a, kan taksa tan a hlawkthlak hle. Hengte hi zunthlum vei tan thei ei a thatna thenkhat tarlan a ni.

• Lung natna vei theihna a tiziaawm: Zunthlum vei te hi mi dang aiin heart attack emaw stroke emaw an vei theihna hi a let hnih in an tam zawk. Thei chi hrang hranga nutrient awmte hian thisen kalna kawng a venghim a, cholesterol leh thisen sang control-in he hlauhawmna hi a tihziaawm thei a ni.
• Thisen thlum leh taksa rihna tihtlem nana puitu:A hmaa kan sawi tawh fiber avang hian thei ei hian i chaw ei thin. Chuvangin, a tul lova ei leh in thunun a, taksa rihna hrisel neih reng a awlsam zawk. Zirna thenkhatah chuan kar khatah ni nga tal thei blueberries, apple, leh pears te ei hian `Type 2 Diabetes` (type 2 diabetes) vei theihna chu 23% velin a tihniam thei tih hmuhchhuah a ni.
• Hriselna pum pui a titha: Thei chi hrang hranga fiber hian chaw ei a pui a, chaw ei kham loh nan a pui bawk. Tin, thei hi tui a tam zawk avangin taksa tui a awm theih nan a pui bawk.

Chuti a nih chuan thei engzat nge i ei theih ang?

A tlangpuiin thei chi khat ei hian carbohydrates gram 15 a pai nia ngaih a ni. Amaherawhchu, he zat hi thei hrang hrangah a inang lo.

Ngaihtuah teh, carbohydrates gram 15 i ei duh chuan i ei tur zat chu hetiang hi a ni:

• Apple lian lo tak, a chanve vel
• Banana chanve vel a ni
• Blackberry emaw raspberry emaw cup 1 vel ei tur a ni
• Strawberry cup 1 1/4 vel a ni
• Watermelon diced cup 1 a ni
• Raisins tablespoon 2 vel a ni

I hria em? Apple chanve hian raisins tablespoon hnih khata carbohydrates a neih zat inang a nei a. Chuvangin i ei zat tur ngaihtuah a pawimawh.

Glycemic Index chu eng nge ni?

Hetah hian thil pawimawh dang kan hriat a ngai a ni. Chu chu Glycemic Index (GI) a ni. A awlsam zawngin, ei tur chi khat kan ei hnua kan thisen sugar level a san chak dan a teh a ni.

• GI hniam ei tur: Heng ei tur te hian ei a nih chuan thisen sugar level a tisang zauh zauh thin (GI value 55 aia tlem).
• GI sang chaw: Hengte hian ei a nih chuan thisen sugar level a tisang chak hle (GI value 70 aia sang).

Zunthlum vei tan chuan GI value hniam tak ei tur thlan a tha ber.

Diabetes tan thei tha ber leh fimkhur ber berte

A hnuaia table atang hian zunthlum vei (GI hniam) tan eng thei rah nge tha ber tih leh engte nge tlem fimkhur tur (GI sang) tih te i hmu thei ang.

Sugar tam lutuk tel lovin thei hrisel taka ei theih dan 5

Okay, chuti a nih chuan engtin nge he thei hi kan ei leh in ah kan dah belh ang? Tips awlsam tak tak te chu hetiang hi a ni.

1. A quantity control: Thei hring ei hian fimkhur hle ang che, a bik takin. A hmaa kan hmuh tawh ang khan raisins tablespoon hnih ah hian apple chanve velin sugar a awm ve ve a. Chuvangin "Tlem tal ei pawh a pawi lo" tih hi ngaihtuah suh.

2. Thei thar thlan: A theih phawt chuan thei thar emaw, frozen emaw ei thin ang che. Canned fruit leh jam sugar syrup-a awm te hi ei loh tur a ni a, added sugar tam tak a awm avangin.

3. Tui aiah a rah pum ei: Thei tui siam a nih chuan a rah hlu ber ber, a fiber chu a paih chhuak thin. A la awm chhun chu sugar tui chauh a ni. Chuvangin thei tui in hian thisen sugar a tipung nghal a ni. Chuvangin a rah chu a pumin ei fo tur a ni.

4. Nilengin chaw ei: Chawhmeh atan vawi hnih ei ai chuan thisen sugar level control a awlsam zawk a, pakhat chu zing lamah ei a, pakhat zawk chu chawhmeh emaw zanriah emaw ei a ni.

5. A rilru a hah lutuk.Protein emaw thau emaw nen ei rawh: Thei chauh ei ai chuan protein tamna emaw thau hrisel emaw nen pair rawh. Entirnan, apple slice khat chu peanut butter tlem nen i ei thei a, a nih loh leh unsweetened yogurt cup khat chu berry kut khat nen i ei thei bawk. Hei hian thisenah sugar a luh chakna a ti hniam ang a, rei zawk chu i taksa a khat ang.