Naute i beisei a nih chuan hun duhawm tak a ni. Mahse Type 1 emaw Type 2 Diabetes emaw i neih chuan he hun chhunga i ei leh in tur hi tlem tal i fimkhur a ngai dawn a ni. Phurrit lian takah ngai suh. Tlemte ruahmanna siam chuan heng thilte hi awlsam takin i enkawl thei a, nang leh i naute pawh hrisel takin i vawng thei bawk. Engtin nge tih dan tur i lo en ang u?
A hmasain ruahmanna fel tak siam ila.
Naupai i tum a nih chuan dietitian pan hmasa phawt a tha ber . I nunphung nena inmil leh i mamawh ei tur tha tak tak pe thei tur ei leh in hrisel tak siam turin an pui thei che a ni. Nitin hun khata ei leh he ruahmanna hi ngun taka zawm hian i thisen sugar level a san leh tlahniam nghal loh nan a pui thei a ni.
Mahse, "mi pahnih tan ei" tih hian i ei tur a let hnih a tihpun tihna a ni lo tih hre reng ang che. Naupai lai hian ni khatah calorie tlemte chauh i mamawh a, chu chu i ei tlangpui aiin 300 velin a tam zawk a ni. Chuvângin , ei tam ai chuan, ei tûr ṭha zâwk ei chu ngaihtuah zâwk rawh .
Chuti a nih chuan, eng nge kan ei ang?
Naupai hrisel tak neih theihna tura ei leh in tha dan zawng zawng hi hetah hian hman a ni. I mamawh tur nutrient zawng zawng i hmuh theih nan chuan thlai, whole grains, thei, low-fat dairy products, lean meats, leh healthy fats te ei tur inthlau tak i neih a ngai a ni.
Tin, nitin i thisen sugar level control dan tur ruahmanna tha tak i neih a ngai bawk. Chutianga tih theih dan tha ber pakhat chu ni khatah chaw chi thum leh snack vawi thum ei hi a ni. Heng chaw ei zawng zawngah hian protein leh carbohydrate chi khat tal dah tum ang che.
| Protein chi hrang hrang | Carbohydrate chi hrang hrang |
|---|---|
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Naupai hma ang bawkin i thisen sugar level control nan i carbohydrates i chhiar a ngai a ni. Carbohydrate i mamawh zat hi i san zawng, i rih zawng, i activity level, leh tuna thisen sugar control dan te a innghat a ni. I dietitian chuan carbohydrates leh calorie engzat nge i tan a tha tih chiang takin a hrilh ang che. I naupai lai hian i calorie mamawh chu a pung zauh zauh thei.
Naupai atana ei tur pawimawh tak tak
Hetih hun chhung hian nu naupai zawng zawng mamawh heng nutrients te hi a bik takin enkawl rawh.
- Folic acid: Naute thluak leh ruhro (spinal cord)-a neural tube chhiatna laka a venghim. Ni khatah folic acid microgram 400-800 vel i mamawh a ni. Pill angin i hmu thei a, chubakah spinach, nuts, leh fortified bread leh cereal-ah te pawh i hmu thei bawk. I doctor hnenah vitamin dang i mamawh theihte zawt rawh.
- Calcium: Dairy foods leh thlai chi hrang hrang broccoli ang chi atanga hmuh theih a ni.
- Vitamin D: Salmon leh fortified milk ang chi sanghaah te hmuh tur a awm.
- Iron: Sa sen hring leh legumes, bean leh lentils te atanga hmuh theih a ni.
I plate inruahman dan awlsam tak a awm. I plate hmun li a\anga hmun khat chu sa emaw sangha emaw ang chi protein source-ah then la, hmun li a\anga hmun khat dang chu buhfai, alu emaw, corn emaw ang chi starchy food-ah then bawk ang che. A chanve dang chu starch tlem thlai chi hrang hrang, greens, tomato, leh pumpkin te nen khat rawh. I chaw eiah hian bawnghnute emaw yogurt emaw glass khat i dah thei bawk.
Heng thilte hi titawp ngei ang che!
Naupai lai hian i leh i naute himna atan thil tlemte i pumpelh ngei ngei tur a awm.
| Eng nge lak loh tur | Reason leh point pawimawh tak tak |
|---|---|
| Zu | Nauteah nau pai leh nausen zu natna (fetal alcohol syndrome) a thlen theihna a tipung a ni. Chuvangin titawp vek rawh. |
| Chaw raw emaw undercooked emaw pawh nise | Nga raw (sushi ang chi), mercury tamna sangha (tilefish ang chi), unpasteurized milk, cheese (Brie, Feta ang chi), leh juices te ei loh tur. Sa, artui leh vawk te chu uluk takin chhum rawh. Sausage chu a lum tawk thlengin chhum rawh. |
| Caffeine tamna in tur | Ni khatah caffeine milligram 200 aia tam (coffee pangngai cup 1 1/2 vel) ei loh tur a ni. Herbal tea thenkhat hi caffeine tel lo mahse i naute a nghawng dan erawh hriat a ni lo a, chuvangin i in hmain doctor zawt hmasa phawt ang che. |
| Artificial Sweeteners hmanga siam a ni | Naupai laiin hengte hi a him lo tih finfiah ni lo mah se, a tlem berah ei a tha ber. Food label-ah hian aspartame leh saccharin ang chi thil tel a awm leh awm loh enfiah thin ang che. Engzat nge a rem tih i doctor hnenah thurawn zawt rawh. |
| Sweets leh desserts te pawh a awm | Hengte hian ei leh in engmah pe lovin carbohydrates a belhchhah thei a, thisen sugar level a tisang thei a ni. Chuvangin hengte hi khap tlat rawh. |
Take-Home Thuchah a ni
- Naupai i tum atang khan nutritionist nen inbia la, i tana tha tur meal plan siam rawh.
- "Pahnih tan chaw ei" tih hian a let hnih aia tam ei tihna a ni lo va, ei tur tha zawk thlan leh ei tihna a ni.
- Ni khatah main meals 3 leh snacks 3 ei tum ang che. Chaw ei apiangin protein leh carbohydrates te telh thin ang che.
- I thisen sugar level control reng hi nang leh i naute hriselna atan a pawimawh hle. Doctor thupek chu uluk takin zawm rawh.
- Zu, ei tur raw, leh caffeine tam lutuk hi pumpelh vek rawh. Chaw ei tur chungchangah rinhlelhna i neih chuan ngaihtuah ngai suh la, i doctor hnenah confirm turin hrilh rawh.
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