Type 2 Diabetes hi kan thianpa awmpui, kan dam chhung zawnga thian kan neih ang a ni. Chuvangin a pawimawh ber chu he ṭhian hi hriatthiam ṭhat a, a mi ang zela kan nun siamrem hi a ni. Chumi awmzia chu kan ei leh in te, kan thiltih te, leh kan damdawi ei te kan fimkhur a ngai tihna a ni. Mahse a chang chuan kan hriat loha kan tihsual tenau te avang hian he thianpa hi tlem a lo na zual a, kan hriselna atan harsatna a thlen thei a ni. Heng tihsualte hi eng nge ni a, pumpelh dan tur leh hrisel taka kan awm theih dan tur i lo en ang u?
1. I damdawi i ei dik em?
Zunthlum damdawi i pek tawh kha i duh chuan, i duh loh chuan i ei theih tur a ni lo. I mamawh thil a ni. Survey atanga a lan dan chuan zunthlum vei zinga 60% velin an damdawi hi an doctor-in a tih ang chiah chiah an ei lo. Hei hi kan ngaihtuah aiin buaina lian zawk a ni.
I damdawi ei dan tur te, a hun lai te, chaw ei hma emaw ei zawha ei tur emaw chungchangah rinhlelhna i neih chuan i ngaihtuah angin ei ngai suh. I doctor hnenah hriattirna zawt ngei ang che. Dose pakhat skip ngai suh la, dose tihpun emaw tihhniam emaw ngai suh.
Zan lama thawk i nih angin han mitthla teh. Tichuan i damdawi i ei hun chhung chu mi pangngai nen a danglam thei. Hengte hi doctor nen sawiho a, i nunphung nena inmil tur damdawi ei hun tur ruahman a pawimawh hle.
2. I in tur ah i fimkhur em?
Zunthlum i neih chuan i taksaah tui a tlakchham phah zawk thin. Chumi awmzia chu i taksain tui a nei tlem tihna a ni. Chutiang a nih chuan i thisen sugar level a sang thei a ni. Chuvangin mite chu tui tam tak in tura tih an nih chuan thei in tur ang chi thil lam an hawi thin. "100% thei tui a ni a, a pawi lo," tiin an ngaihtuah mai thei a, mahse sugar an load tlat thung.
I sugar level tisang nghal thei tur in tur te chu fimkhur rawh.
| In tur tihtlem nan | Thil in tur |
|---|---|
| Thlai leh thlai tui thlum tak tak | Tui thianghlim |
| Sports in tur a awm bawk | Sparkling emaw Seltzer tui emaw a ni |
| Zu | Lime, mint leh cucumber slice khat nen tui pe rawh |
| Sugary soda leh cordial te pawh a awm bawk | Sugar tel lo tui thlum tak |
I doctor hnenah artificially sweetened "Diet" emaw "Zero" drinks chungchang zawt la. Thisen thlum an nghawng dan tur zirchianna an la nei mek a ni. Mahse tui in duh loh chuan a danglamnaah i ngai thei ang.
3. Carbohydrate thenkhat hi a chhiar tel lo em ni?
Carbohydrates awm apiang chu taksaah glucose, a nih loh leh simple sugar-ah a inthlak a ni. Carbohydrates hi khawi atanga lo chhuak nge tih pawh a pawimawh lo. Chumi awmzia chu ei tur pakhata carbohydrates gram zawng zawng i en tur a ni a, chubakah sugar awm zat pawh i en tur a ni.
A awlsam zawngin, buhfai, chhang, roti, noodles, leh couscous ang chi thila starch awm chu direct-in sugar-ah a inthlak a ni. A châng chuan, hengte hian direct-a sugar ei aiin thisen sugar level a tisang rang zawk thei.
Natural sugars pawh hi he pawlah hian an tel ve bawk. Biscuit ei ai chuan thei chi khat ei a tha zawk. Mahse chu chu i duh ang rah i ei thei tihna erawh a ni lo. Moderation hi a pawimawh ber a ni. Ni khatah thei chi hnih aia tam ei loh a tha ber. Tin, i eitur ah hian thlai hring, starch tlem (spinach, kale, spinach) te dah tel bawk ang che.
Glycemic Index (GI) chungchang hi i zir chiang ang u.
Eng ei tur nge i thisen sugar tisang thuai tih hriat theihna tur tehfung a awm. Chu chu Glycemic Index (GI) an ti a. Chaw GI hniam chuan thisen sugar level a tisang zawi zawi a, GI sang nei ei hian thisen sugar level a tisang thuai thung. Entirnan, strawberry ang chi berry hian banana leh prunes aiin GI a nei hniam zawk.
4. Exercise tling lo?
Exercise neih fo hian i thisen sugar level a tihniam thei a, i taksain insulin a chhanletna a ti tha zawk bawk. I taksa ruhte chu sponge angin ngaihtuah rawh. I thisenah sugar tam lutuk an hip lut thin.
Nitin tlem tal active deuh turin heng thilte hi han ti ve teh:
- Kal: Kea kal hi a ropui hle a, a bik takin chaw ei ber atanga minute 15 hnuah chuan a nuam hle.
- Bike khalh rawh.
- Resistance band hmang rawh.
- Weight lifting exercise te ti thin ang che.
Exercise i duh apiang, ni khat chhung atanMinute 20-30 tal tih tur a ni . Vawi khata tih vek hun i neih loh chuan minute 5-10 chhunga then a, nilengin tih mai mai chu a pawi lo. Tin, kar khatah ni hnih tal strength training nei bawk ang che. I taksa ruhte a chak poh leh chakna a hal tam zawk a, hei hian thisen sugar level a control thei a ni.
5. Chaw hrisel hi a man to i ti em?
Mi tam tak chuan "zunthlum natna atana tha ei tur tha ei tur hian sum tam tak a seng a ni" an ti. Mahse, a man tlawm zawka ei leh in inthlau tak ei theih dan a awm.
- Protein leh fiber atan dry beans (chickpeas, peas, green beans, lentils) ei thin ang che.
- Frozen emaw canned emaw thlai leh thei chi hrang hrang, sugar leh chi dah tel loh thlang rawh.
- In-season produce pangngai leh man tlawm tak tak lei rawh.
- Kar khat chhunga i chaw ei tur chu ruahman lawk la (meal planning).
6. Medical checkup i skip em?
Eng ang pawhin i ei leh in i thunun a, i damdawi i ei a, exercise i tih that pawhin zunthlum hian hriselna lama harsatna dang a thlen thei a ni. A chang chuan, heng thilte hi a lo intan tirh hian symptoms i nei lo mai thei. Chuvangin, "Tun ah chuan ka dam tawh, engmah a dik lo," tiin medical checkup te chu skip suh . I doctor-in a hrilh angin checkup turin kal ngei ngei tur a ni.
| Doctor-in a enfiah fo thin thilte | |
|---|---|
| Thisen sang a ni | Mit, ha leh hmui hriselna |
| Cholesterol level a ni | Kidney hnathawh dan |
| Ke hriselna | Vaccine pek ngai a ni |
7. Results rang tak i beisei em?
I nunphung leh damdawi hman dan inthlak danglamna te hian a hnathawh dan tur dik tak a thawh theih nan hun a duh a ni. Ni khat emaw ni hnih emaw kar khat chhungin result lian tak beisei suh. Thau tihtlem ang chi thilte hian thla tam tak a daih thei. Mahse, i rilru a hahdam lehzual ang a, i rilru a hahdam thuai ang.
8. Mut tam loh vang?
Zan khata darkar 7-9 aia tlem mut hian i thisen thlum leh thisen sang control a ti harsa thei hle. Zan mut that hi zunthlum enkawlna atana pawimawh tak a ni. Mut harsatna i neih chuan doctor nen inbia ang che. Hriselna lama harsatna dang, mut theih lohna emaw, obstructive sleep apnea emaw ang chi chhinchhiahna a ni thei bawk.
9. Rilru hriselna i ngaihtuah lo em ni?
Rilru hriselna hi i zunthlum enkawlna ruahmannaah a pawimawh hle. Depression emaw stress emaw hian i thisen sugar level hi kawng hrang hrangin a nghawng thei a ni. Pakhat chu i rilru hah lai hian i damdawi ei kha i theihnghilh mai thei tih hi a ni.
Thil dang pakhat chu, kan stress lai hian taksa chu insual emaw, tlanchhiat emaw turin a inbuatsaih thin. A mamawh chakna pe turin taksa chuan thisenah sugar extra a chhuah tir thin. I nunah harsatna awmte chu i tibo nghal thei lo mai thei. Mahse, stress control dan i zir thei.
- Yoga emaw meditation emaw ti rawh.
- Lehkhabu chhiar rawh.
- Vawiin kal rawh.
- I hmangaihte nen hun hmang rawh.
Heng thilte hi i nitin nunphungah telh la. "6 to 7 PM hi ka hun a ni. Chumi chhung chuan ka tan thil ka ti ang" tih hun ruat rawh.
Take-Home Thuchah a ni
- I damdawi ei tur chu i doctor-in a tih ang chiah chiah, a hun takah leh a hman dan tur dik takah ei thin ang che. Tidanglam ngai suh.
- Sugary leh sweetened in tur ai chuan tui thianghlim in hi hmang thiam rawh.
- Starchy foods, buhfai, chhang, noodles te pawh taksaah sugar-ah a chang a, chuvangin a tlem berah ei tur a ni.
- Nitin exercise hi i tih danah telh ngei ang che. Kea kal hi exercise ropui tak a ni.
- Symptoms i nei lo a nih pawhin i doctor-in a rawt ni-ah checkup-ah kal ngei ngei tur a ni.
- Ni khatah darkar 7-9 chhung mut tha leh hahdam takin awm rawh.
- I rilru hriselna bakah i taksa hriselna pawh enkawl rawh. Stress tihziaawmna tur method siam rawh.
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