Zunthlum i vei a nih chuan chaw ei zawha i taksain a hriat dan danglamna chu i hre ngei ang. Chaw ei hnu lawka i luak chhuak mak tak tak, hah lutuk, leh tuihal reng reng chu i hre tawh mai thei. A chang chuan lu na i nei thei bawk. Hei hi ei zawh hnua thisen sugar, a nih loh leh glucose level sang nghal mai kan tih chu a ni.
Engvangin nge he sugar sang lutuk hi a hlauhawm?
Hetianga thisen sugar level sang nghal mai hian hriatna a hloh thei a ni. Chu chu hun rei lote chhunga risk chauh a ni. Mahse, hun rei tak chhunga thisen sugar level sang hi a hlauhawm zawk hle. A chhan chu , lung natna, kal natna, leh nerve tihchhiatna ang chi, hun rei tak chhûnga harsatna lian tak tak i neih theihna chu nasa takin a tipung a ni .
Dik tak chuan, he natna hi i doctor-in damdawi leh ei leh in dik tak a pek hmangin i thunun thei a ni. (I damdawi ei kha i control harsat a nih chuan i doctor nen sawiho nghal rawh .) Mahse, chu chu kan tih theih awmchhun a ni lo. Vawiin hian i nunphung atana i tihpun theih tur tih dan awlsam tak tak, mahse tangkai tak tak thenkhat kan sawi dawn a ni.
Engtin nge chaw ei tur ruahmanna fel tak siam ang?
Chaw ei hnua sugar level control dan tha ber chu i ei leh in leh i ei hun tur ngaihtuah hi a ni.
Chawhmeh tui tak nen ni khat chu tan rawh!
Mite tihsual tlangpui chu chawhmeh ei loh hi a ni. Chawhmeh ei loh a, ni tlai emaw, zan emaw i ei chuan i thisen sugar level chu thunun theih lohvin a sang chho mai thei. Mahse chawhmeh atan chhang emaw bun emaw ang chi carbohydrates tamna thil ei mai suh. Zirchianna pakhatah chuan chawhmeh protein tamna ei thinte chuan carbohydrate tamna chawhmeh ei thinte aiin nitin an thisen sugar level an control tha zawk tih a tarlang.
A awlsam zawngin sawi ila, protein hi kan ei tur chaw ei chakna tikhawlotu a ni. Hei hian thisenah sugar chhuah a tikhawtlai a ni. Chuvangin i chawhmeh ah hian egg, chickpeas thenkhat, green beans ang chi thil dah tel theihnghilh suh.
A bik takin zanriah ei chungchangah fimkhur hle ang che.
Thisen sugar level hi a hnu lama control harsa ber a ni tlangpui. Chuvangin mithiam tam tak chuan zanriah ei atan low-carb meal emaw snack emaw thlang turin an rawt a ni. A bik takin processed carbohydrates ei loh tur. Thau leh protein hian carbohydrates angin i thisen sugar a ti sang lo. I chaw ei inthlauhna tur i ngaihtuah buai a nih chuan i doctor hnenah zunthlum lam thiam dietitian hnenah referral dil rawh.
Chaw ei inkar ah gap siam rawh.
Diabetes emaw prediabetes emaw i neih chuan chaw ei loh hi a tha lo. Hei hi a chhan chu i taksa hian chaw ei hmasa atanga sugar a hman zawh theih nan leh a level tihhniam nan hun a mamawh vang a ni. Chuvangin chaw ei ber inkarah darkar 4 atanga darkar 5 inkar awm tir tum ang che . Chaw ei tur i neih a ngai a nih chuan chaw ei hmasa atanga darkar 2 atanga darkar 3 hnuah ei thin ang che.
Hemi chungchangah hian a hnuaia table atang hian ngaihdan chiang zawk i hmu thei ang.
| Thudik | Eng nge tih tur leh a pawimawhna |
|---|---|
| Tukthuan | Protein (e.g. egg, chickpeas, green beans) tam tak ei ngei ngei tur a ni. Hei hian chaw ei a tikhawlo a, thisenah sugar a chhuah zawi zawi a ni. |
| Zanriah | Carbohydrates tihtlem tur a ni . A bik takin processed carbs hi pumpelh rawh. Hei hi ni tawp lama thisen sugar level control nan a pawimawh hle. |
| Chaw ei hun tur | Chaw ei ber inkar darkar 4-5 vel. Darkar 2-3 hnuah snacks ei tur a ni. Hei hian taksain thisen sugar level a tihhniam leh theih nan hun a pe a ni. |
I nunphung hian danglamna nasa tak a thlen thei!
Ei leh in ang bawkin i nitin nunphung hian i thisen sugar level-ah nghawng lian tak a nei bawk.
- Zanriah ei kham hnu rei vak lo kal rawh: Zirchianna atanga a lan dan chuan zanriah ei khama minute 15 vel kal chuan thisen sugar level a tihniam thei a ni. A tha zawk chu he exercise tlemte hian chutiang level hniam tak chu darkar 3 thleng a vawng reng thei a ni. Exercise i tih hian i taksa hian i taksa peng hrang hrangah sugar tam zawk a pump lut thin. Chumi awmzia chu i thisena sugar awm chu hman a ni tihna a ni.
- Mut that hi a pawimawh hle:Zan khat pawh i mut tawk loh chuan i taksain hormone insulin a hmang tha thei dawn lo a, chu chuan i thisen sugar level chu a tul lovah a tisang thei a ni.
- I ha hriselna ngaihtuah rawh: Ha natna (gingivitis) i neih chuan i thisen sugar level chu ha hrisel nei mi aiin a sang zawk thei. Hetiang hian han ngaihtuah teh: gum infection i neih hian i taksa chhungah indona tlemte a awm ang mai a ni. Hei hian i taksa immune system a ti overactive thei a, chu chuan insulin hnathawh dan a tibuai thei a ni. Chuvangin, i dentist hmu fo la, i ha enfiah tir rawh.
- Tui tam in rawh: I taksain tui a tlakchham chuan, chu chu tui a nei tlem tihna a ni a, i thisen glucose concentration a sang chho zel a ni. Chuvangin nilengin tui in tam a pawimawh hle.
- Stress enkawl dan: Stress nasa tak i neih hian i taksa hian hormone cortisol leh adrenaline te a tichhuak thin. Chungte chu "fight or flight" hormone an ti a. Heng hormone te hian i taksa chu insulin lakah a sensitive lo thei a, i thisen sugar level a tisang thei bawk. I nun atanga stress i tihbo vek theih loh laiin, chawlh hahdam dan tur zawn hi i thisen sugar level leh i hriselna zawng zawng tan a tha thei hle.
Take-Home Thuchah a ni
- I ni chu protein tamna chawhmeh hmangin tan tir ngei ang che . Hei hian nitin thisen sugar control nan a pui dawn a ni.
- Chaw ei tlangpui inkarah darkar 4-5 vel inthlauhna siam tur a ni. Hei hian taksain a sugar level a balance leh theih nan hun a pe a ni.
- Chaw ei zawhah minute 15 vel kea kal chu tih danah siam la, a bik takin zanriah ei zawhah. Hei hian thisen sugar level tihhniam nan a thawk tha hle.
- Mut tam te, stress enkawl te, leh ha hriselna enkawl te hian sugar control direct-in a nghawng bawk.
- A chung berah chuan i doctor-in damdawi emaw, thupek emaw a pek zawng zawng chu bawhchhiat ngai suh la, zawm dik rawh.
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