Doctor hmu turin i kal a, i report te chu a en a, "Prediabetes i nei a ni," a ti a. Chu chu Type 2 Diabetes vei theihna chance sang tak i nei tihna a ni. He thu i hriat hian tlem a hlauhthawn leh mangang deuh hi thil pangngai a ni. Mahse thu lawmawm tak chu, hei hi a tawpna a ni lo. Hei hi vaukhânna mai a ni. Kawngpuia light sen hmaa light sen rawn eng ang mai a ni. Hei hi i la thlak danglam thei a, zunthlum laka i him theih nan thil tam tak i ti thei bawk.
Kan tih theih pawimawh ber chu kan tihdanglam theih thilte ngaihtuah hi a ni. Chu chu kan ei leh in leh taksa tihchakna ang chi thil tihna a ni. Kan tihdanglam theih loh thil, kan kum emaw, chhungkaw history-a zunthlum vei emaw te ngaihtuah hian awmzia a nei lo. I doctor nen inbia la, i dinhmun chiang takin hmu la, he dinhmun hi tihdanglam theihna tura i tih theih dan tur ngaihtuah turin vawiin atang hian tan rawh.
Prediabetes hi eng nge ni tak tak?
A awlsam zawngin, prediabetes tih awmzia chu i thisen sugar level chu a tlangpui aia sang a ni a, mahse full-blown diabetes tia sawi theih khawpa sang a ni lo tihna a ni. Hei hi hlauhawmna hmun a ni. Hetih lai hian i taksa hian hormone insulin chu a chhang tha lo tan a, a nih loh leh insulin a siam tling lo.
Hei hi i taksa ‘final warning’ ang a ni. Tunah hian hma i la a nih chuan zunthlum lo awm tur venna chance tha tak i nei a ni.
Chu chu i doctor chuan thisen test, HbA1c ang chi chu a finfiah turin a ti ang. Hei hian thla 2-3 kalta chhunga i thisen sugar level zatve (average) hriat theihna a pe thei che a ni.
A pawimawh ber berte chu: taksa rihna, ei leh in, leh exercise
Heng ralthuam chak ber pathumte hi zunthlum lam panna kawng i dang thei a ni. I taksa rihna tam lutuk tihtlem te, ei leh in hrisel ei te, leh active taka awm te hi i tih theih pawimawh ber a ni.
1. Taksa rih zawng control
Mi thau lutuk lote pawhin zunthlum an vei thei a ni. Mahse, taksa rihna sang lutuk, a bik takin central obesity , hi zunthlum vei theihna lian tak a ni. Zirna hrang hrangah chuan taksa rih zawng 5%-10% a tihtlem pawhin zunthlum vei theihna nasa takin a tihziaawm thei tih hmuhchhuah a ni.
Kilo 4 emaw 8 emaw tihtlem hian kilo 80 i rit chuan engzat nge danglamna a thlen theih tih han ngaihtuah teh. Hei hi thil theih loh a ni lo.
2. Ei leh in lama inthlak danglamna lian tak
Hei hi mi tam tak tan chuan thil harsa ber a ni a, mahse a pawimawh ber a ni. "I ei dan thlak danglam" tih hian chaw tui tak tak bansan tihna a ni lo. Chaw ei tur fing taka thlan tihna a ni.
Zirchianna atanga a lan dan chuan thau tlem, fiber tamna ei hi zunthlum venna atan a \angkai hle a ni. Hei hi kan ei leh in-ah kan dah tel theih dan tur chu hetiang hi a ni:
| Thil tha ei tam tur | A theih ang anga tihtlem tur thil |
|---|---|
| Green leh thlai hnah chi hrang hrang (Gotu Kola, Mukunuwenna, Kankun) . | Sugar (tea, coffee-ah) leh soft drinks-ah te |
| Fiber tamna thlai (bean, carrot, beetroot, pumpkin) . | Chaw thau (snacks, chaw hmin, buhfai hmin) . |
| Brown rice (buhfai sen), buckwheat, oats te pawh a awm bawk | Chaw chi hrang hrang (chhang, toast, bun, noodles, pasta) . |
| Sugar tlem thei rah (guava, orange, peach, mango) . | Thil siam thlum tak tak, cake, biscuit, toffee, leh ice cream te |
| Nga, vun nei lo vawk, artui, lentils, chickpeas | Sa processed leh sa thau tak tak te |
3. Ni khatah hun engemaw chen exercise la.
"Exercise" i tih hian gym kal a ngai lo. A pawimawh ber chu i taksa active taka awm reng hi a ni . A tum ber chu ni khatah minute 30 tal, kar khatah ni 5 chhung thawk hah tir thei thil tih a ni .
- Hmanhmawh taka kal
- Tlan det det
- Thirsakawr khalh
- Tui hleuh
- In lama yard hna thawh
- I sport duh ber khelh
Chûng thil eng pawh chu a ṭha a ni. A pawimawh ber chu tih zel hi a ni. Ṭhian nena kal dun ang chi thil hi hei hi kalpui zelna kawng ṭha tak a ni thei.
Damdawi i mamawh em?
Thil engemaw takah chuan i doctor chuan i hlauhawmna a sang hle nia a hriat chuan, nunphung thlak danglam rualin zunthlum lo awm tanna control (tikhawtlai) thei tur damdawi ei tan a rawt thei a ni.
Zirna tam takah chuan zunthlum damdawi thenkhat, metformin -te ei bakah nunphung hrisel ei hian zunthlum vei theihna chu 31% velin a tihniam thei tih a tarlang.
Mahse kan hriatthiam tur pawimawh ber chu i nunphung inthlak danglamna hi pill aiin a let sangkhatin a chak zawk tih hi a ni . Damdawi hi a thlawpna mai a ni. Hrilhfiahna tak tak, thununna tak tak chu i kutah a awm a ni.
Chuvangin, i diet plan siam turin dietitian nen inbiakna neih a pawimawh hle a, eng exercise nge i tana tha tur tih hriat a pawimawh hle. Heng zawng zawng hi i doctor nen sawiho la, a kaihhruaina hnuaiah ti rawh.
Take-Home Thuchah a ni
- Prediabetes tih hian zunthlum i vei tihna a ni lo. Warning sign a ni. Hei hi i la thlak danglam thei tho.
- Zunthlum venna kawng chak ber chu nunphung tihdanglam hi a ni . Chu chu ei leh in hrisel leh nitin exercise tihna a ni.
- Taksa rih zawng 5% aia tlem lo pawh tihtlem hian zunthlum vei theihna a ti tlem thei hle.
- A theih ang anga chhangphut, sugar, leh oil tamna ei tur tihtlem la, fiber tamna thlai, greens, leh thei chi hrang hrang ei tam rawh .
- Damdawi eng pawh i ei tan hmain emaw, i nunphungah inthlak danglamna lian tham i siam hmain i doctor nen inbiakna neih hmasak phawt ang che. Ngaihtuah buai suh, kaihhruaina dik leh mahni thawhrimna nen chuan he indonaah hian hnehna i chang thei ngei ang.
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