Zunthlum i vei a nih chuan 'zanriah ei tur eng nge i ei dawn?' a buaithlak deuh a ni lawm ni? Cost leh time ang chi thil bakah hian eitur chhunga carbohydrates, thau leh sugar gram engzat nge awm tih te, i thisen sugar level a nghawng dan tur te pawh i ngaihtuah tel a ngai bawk. Hetiang hun lai hian mi thenkhat chuan he ‘meal delivery’ service hi an rawn ngaihtuah chhuak thin a, chu chu i in lama ei tur rawn thlen theihna tur a ni. Hei hi duhthlan tur tha tak a ni tak tak em? Kan sawi dawn nia.
I in lama ei tur rawn thawn chhuah a nih chuan eng nge a thatna?
Dik tak chuan rawngbawlna dik i thlan chuan tanpuitu ropui tak a ni thei. Zunthlum vei tan chuan ei leh in inthlau tak ei avanga guesswork leh lu natna te chu a la chhuak thei a ni. A châng chuan kan buai êm êm êm a, chaw ei tûr ruahmanna siam hun, thil lei leh chaw siam hun kan nei lo. Tichuan hetiang service hi a awlsam hle.
A thatna dangte chu:
- Control: Pawn lama i ei laiin i ei tur i thunun nasa hle. A tam zawkah chuan dawr atanga lei ei tur chu thau, sugar, leh chi (sodium) a tam hle . Hengte hi zunthlum vei tan chuan a tihkhawtlai a ngai a ni. I hriselna dinhmun nena inmil tura siam ei leh in chuan heng thilte hi a nei tlem zawk ang.
- Cost: Hetiang service hmanga ei tur rawn thawn chhuah hi pawn lama chaw ei fo ai chuan a man a to zawk thei.
- Portion control: Heng chaw te hi a size ruat saah a awm thin. A dik tak chuan `portion control` a awm a. Hei hi restaurant lian takah pawn lama chaw ei emaw, in lama chaw siam tam tak ei dun emaw ai chuan ei tam lutuk control a ni zawk.
Mahse hetah hian fimkhur tur thil tenawm tak pakhat a awm. Meal kit thenkhat chu chhungkaw tan a tha tawk size-a siam a ni. Entirnan, mi pali chawm thei chaw i rawn ken a, nang leh i kawppui nen in ei vek a nih chuan he hmanraw hlawkna chu a bo vek a ni. Chuvangin, vawi khatah mi engzat nge i chawm theih tih chiang takin i hriat chian a ngai.
A pawimawh ber chu hei hian i ei tur ruahmannaa stress a tihziaawm ang. Mahse, chaw pekna service zawng zawng hi diabetes-friendly a ni vek lo.
Engtin nge ei tur ruahmanna tha tak kan thlan ang?
Meal plan i thlan apiang chu ei leh in hrisel chungchanga ngaihdan bulpui nen a inmil tur a ni. A awlsam zawngin, "My Plate" method kan tih hi a awm. Chu chu:
- I plate chanve vel chu non-starchy vegetables-in a khat tur a ni a, chu chuan thisen sugar-ah nghawng lian tak a nei lo. Entirnan: broccoli, carrot, bean, squash, cauliflower, leh cabbage te.
- Plate chanve la awm chu hmun hnih inangah then la, a then khatah protein thau tlem (e.g., vun nei lo vawk, sangha, lentils, chickpeas) dah la, a then khatah starchy food (e.g., buhfai hmin, brown rice, corn, peas) dah bawk ang che.
Chubakah chuan,Dietitian design leh nutritional information chiang taka tarlanna programme thlan hi a finthlak hle .
Ruahmanna tha i thlan dawnin heng zawhnate hi inzawt rawh:
| Thil hriat tur | Zawhna inzawh tur chu: |
|---|---|
| Nutritional composition awm dan | Heng chaw ei hian calorie, sugar, saturated fat, carbohydrates, leh sodium te a tlem em? |
| raw materials a ni | Thil thar hmanga siam an ni em? |
| Mamawh ang zela insiamrem | I hriselna mamawh, i duh zawng, i duh loh zawng, leh i allergy ang zela inthlak danglamna i siam thei em? |
| Man | He ruahmanna hi i lei thei ang em? |
| Inbuatsaihna | Chaw i hmuh hnuah engzat nge hna i thawh tur? (I siam a ngai em ni, i lum mai mai a ngai em?) |
Zawhna pawimawh ber chu, "He chaw hi i duh ang em?" A chhan chu i tih chhunzawm theih tur thil thlan a pawimawh em em a ni.
Engtin nge carbohydrates, calorie leh nutritional information te ka hmuh theih ang?
Diabetes enkawl danah hian carbohydrates i ei zat hriat a pawimawh. I thau lutuk a nih chuan chaw ei khatah calorie engzat nge i neih tih hriat a pawimawh bawk. Tin, thisen sang i neih chuan sodium i ei zat hriat a pawimawh bawk.Tin, a lian leh te pawh i fimkhur a ngai bawk.
Service thenkhat chuan an ei tur package-ah nutrition facts label an dah thin. Chutiang a nih loh chuan he thu hi hriat tumin an website-ah emaw, call emaw i ngai dawn a ni.
Chaw ei hian nghawng dik tak a neih dan hriat dan tha ber chu mahni thisen sugar level test hi a ni.
Chutianga tih theih dan chu i ei hmain i thisen sugar (glucose) level enfiah hmasa phawt ang che. Tichuan, chaw ei zawhah darkar 2 chiah hnuah i thisen sugar level enfiah leh rawh . Tichuan, chu chaw chuan i taksa a nghawng dan chu i hrethiam ang. Tichuan i zunthlum tan ruahmanna tha tak a nih leh nih loh i hre thei ang.
Carbohydrates thup te chu fimkhur rawh!
A châng chuan carbohydrate hi thup theih a ni a, a bîk takin sauce leh gravie- ah te . Sauce thenkhatah chuan sugar a tam hle a, a nih loh leh breadcrumb emaw cornstarch emaw hmangin an thick thin. Hei hian carbohydrate tam tak a belhchhah thei a ni. Sauce-a thil awm i hriat chian loh chuan a hranpaa dil la, tlemte chauh hmang ila a tha ber.
Diabetes-friendly ei leh in dang thenkhat
Okay, chawhmeh delivery service atanga chawhmeh i order ta ang u. Mahse, chawhmeh leh zanriah eng nge i ei dawn? Chu chaw ei pahnih chu nangmahin i mawhphurtu a ni. He meal delivery service atanga idea leh recipe te hmangin chawhmeh leh zanriah ei tur ruahmanna i siam thei ang.
A bul berah chuan, i chaw ei chu whole foods vel a siam tum ang che . Chu chu thei, thlai, leh buh chi hrang hrang ang chi thil tihna a ni. Hengte hian fiber leh nutrient dang a pai tam hle. Fiber a tam chuan chaw ei hian a hmin rei zawk. Chuvangin thisen sugar a sang nghal zat chu a tlem zawk.
A tawp berah chuan, i chaw ei chhunga awm lo, mahse a pawimawh em em thil chu theihnghilh suh. Chu chu i in thin chu a ni. Chaw i rawn keng a nih pawhin eng nge i in tur? Sugary drinks, cordials, leh fruit drinks te hi carbohydrates leh calorie tamna a ni. Zu in hian i thisen sugar a ti tlahniam thuai thei a ni. In tur tha ber leh him ber chu tui pangngai a ni. A nih loh leh sugar tel lo in tur thlang rawh.
Ei leh in lama inthlak danglamna lian tham i tih hmain i doctor nen inbiakna neih hmasak phawt a pawimawh . I hriselna atan thurawn tha ber ber a pe thei che a ni.
Take-Home Thuchah a ni
- Chaw pekna service hi zunthlum vei tan chuan awlsamna a ni thei a, mahse anmahni chauh hi harsatna chinfelna a ni lo.
- I thlan hmain ei tur a carbohydrates, sugar, fat, leh salt (sodium) awm zat dik tak enfiah hmasa phawt ang che.
- My Plate tih dan kha hre reng ang che: plate chanve chu thlai a ni a, a chanve chu protein a ni a, a chanve chu starch a ni.
- Chaw thar i ei zawh chuan darkar 2 chhungin i thisen sugar level enfiah la, engtin nge a nghawng che tih i hmu ang.
- I ei leh in lama inthlak danglamna lian tham i siam hmain i doctor nen thurawn dil hmasa phawt ang che.
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