Borderline diabetes i nei em? Prediabetes chungchang hi han sawi ila

I doctor-in i thisen sugar level chu a tlangpui aia tlem a sang a, mahse zunthlum tia sawi theih khawpa sang lo a nih thu a hrilh che em? Hei hi "Sugar Borderline" tih hi i hre tawh mai thei. Damdawi lam hawi chuan he natna hi Prediabetes kan ti a ni. Diabetes hmaa stage tihna a ni. He thu hi i hriat hian hlauthawng leh hlauthawng suh. A chhan chu hei hi zunthlum a ni lo. Mahse, hei hi kan taksa atanga signal pawimawh tak a ni. Kan taksa hian "fimkhur rawh, i nunphungah inthlak danglamna tenau engemaw zat siam a hun tawh" tih min hriat nawn tir a ni.

Prediabetes hi eng nge ni tak tak?

A awlsam zawngin sawi ila, prediabetes chu i taksain hormone insulin a hman dik loh vang a ni. Insulin hi kan eitur a sugar, a nih loh leh glucose chu chaknaah a chantir thei a ni. Prediabetes-ah chuan he process hi a chhe deuh a ni. Chuvang chuan thisen sugar level chu a pangngai aia tlem a ni.

Chuvangin, engtin nge he danglamna hi kan siam theih ang tih i lo en ang u.

Step khatna: Kan taksa hi exercise tlem han pe ila.

Exercise i tih hian i taksain i thisena sugar awm chu hmangin chakna a siam chhuak thin. Chuvangin, nitin exercise i tih danah i siam chuan hun kal zelah i thisen sugar level chu a pianphungah a control thei ang. Tin, i taksain insulin a sensitivity a tipung bawk ang. Hei hian i taksa ruhte hian awlsam zawkin sugar hmangin chakna an siam thei tihna a ni.

Kar khatah minute 150 tal exercise tlemte neih tum ang che. Ni khatah minute 30 vel, kar khata ni 5 vel chu a tawk. Exercise hahthlak tak tak i tih a ngai lo. Hetiang thil awlsam tak pawh hian a ti thei ang:

• Brisk walking: In chhungah emaw kawngpuiah emaw tlan chak takin kal la, thawmhnaw tha tak i tihchhiat thlengin.
• Water aerobics: Hengte hi a nuam hle.
• Dance class la rawh: rilru tan a tha a, taksa tan a tha bawk.
• Cycling: Bicycle khalh pawh hi exercise tha tak a ni.

Tin, kar khatah ni hnih tal strength training i tih theih chuan a tha zawk. Hei hian rit phurh te, rit hmanga exercise tih te, mahni taksa rihna hmanga exercise tih te (e.g. push-ups, squats) tihna a ni.

Exercise i la ti ngai lo a nih chuan i doctor nen eng exercise nge him leh i tana tha tur tih sawipui rawh .

Step hnihna: I Rihna Control rawh

Prediabetes vei zawng zawng hian an taksa rihna tihtlem a ngai tih dan a awm lo. Mahse i thau lutuk deuh a nih chuan zirchianna atanga a lan dan chuan i taksa rih zawng zawng atanga 5% atanga 10% i tihtlem chuan zunthlum vei theihna chu 50% aia tam a tihniam thei a ni .

Pum vel a thau awm hi a hlauhawm zual hle. He extra fat hian kan taksa hormone activity leh ei duhna a tidanglam thei a ni. Insulin hmanna atana min puitu cell te pawh a tichhe thei bawk. Chuvangin, pum thau tihtlem hian thisen thlum control-na kawngah nasa takin a pui a ni.

Step Pathumna: I ei leh in dan thlak rawh

Hei hi mi tam tak tan chuan thil harsa ber a ni. Mahse, inthlak danglamna tenau atanga i tan chuan thil lian tak a ni lo. Ultra-processed foods added sugar tamna atanga hla takah awm rawh. Chu chu thil chi hrang hrang, sugary drinks, candy, biscuit, cake, leh ei tur chi hrang hrang, chhangphut var hmanga siam te tihna a ni. Heng ei tur te hian nutritional value an nei tlem hle a, thisen sugar pawh a ti sang nghal vat thin.

I ei leh in thlak danglam theihna tur tips awlsam zawk:

• I ei zat tihtlem: I plate-a i insem zat tlem tal tihtlem rawh.
• Chaw chhum la, chhum rawh: Deep frying ai chuan i chaw chu chhum, chhum, a nih loh leh grill-a siam chu tih dan phung siam rawh.
• Olive oil hmang rawh: Butter emaw margarine emaw ai chuan olive oil emaw coconut oil ang chi thil hmang la.
• Kar khatah ni khat sa nei lovin kal rawh: Thlai leh thlai chi hrang hrang hmanga siam chaw ei rawh.

I duh ang chaw ei dan tur ruahmanna siam harsa i tih chuan i doctor rawn rawh . Dietitian/nutritionist hnenah a refer thei che a ni. I tan bik leh i zawm theih tur ei leh in hrisel tak tak an siam thei a ni.

Thil pawimawh dang pawh han thlir ila.

Mut tha rawh.

Zirchianna atanga a lan dan chuan mut that lohna hian thisen sugar leh ei duhna thunun a ti harsa thei hle. Ni khata darkar 5-6 aia tlem mut hian thau lutuk leh type 2 diabetes vei theihna a tipung a ni. Mut that lohna pawh hian hei hi a thlen thei a ni. Mut harsatna rei tak i neih chuan tlai lamah coffee in loh tur a ni. Tin, mut hma hnaihah zu in loh tur a ni. Chûngte chuan i mut a tibuai thei a ni. Heng thilte hian a puih loh chuan doctor nen inbia ang che.

Meizial zuk loh tur.

Meizial zu mite hian meizuk lote aiin prediabetes an vei theihna a sang zawk. Cigarette-a nicotine awm hian taksa tan insulin hman dik a ti harsa hle. Chuvangin, a rang thei ang berin meizuk kha bansan rawh. I doctor hnen atangin thurawn tul tak tak la rawh .

Medical checkup neih fo thin ang che.

I doctor chuan i thisen sugar level a check thei a, i dinhmun a enfiah thei bawk. I nunphung inthlak danglamna hian hna a thawk em tih emaw, i thisen sugar control nan metformin ang damdawi ei tan a ngai em tih emaw a rel thei a ni.

Prediabetes hian symptoms a thlen ngai lo. Chumi awmzia chu i nei tih i hre lo mai thei, i nei a nih pawhin. Chuvangin risk factors i neih chuan kum tin i checkup laiin i doctor nen sawiho rawh.

Prediabetes vei theihna tur risk factors:

• Thau lutuk (Overweight/Obese) 1.1.
• Kum 40-45 chunglam
• Inactive nunphung
• Chhungkaw hnai tak, zunthlum vei neih
• Hmeichhia , Polycystic Ovarian Syndrome (PCOS) natna vei te chu .
• Naupai lai khan gestational diabetes i nei a nih chuan

Prediabetes i vei tih hmuhchhuah a nih chuan i doctor chuan eng step nge i tih tur tih a hrilh ang che.