Zunthlum vei hian thil thlum a ei lo thei ang em? A dik leh dik loh i zawng chhuak ang u!

Mi tam tak chuan zunthlum an vei chuan thlum an ei leh thei tawh dawn lo niin an ngai. Cake phek emaw, a hnah emaw an hmuh chuan an hmui a tui a, mahse natna an hlauh avangin an ei lo. Mi thenkhat chuan zunthlum natna hian ei tur bik, boring tak tak ei chauh a ngai niin an ngai. Mahse, chutiang chu a ni tak tak em? Diabetes hi natna a ni tak tak em, ei leh in nuam i tih chu i chawlhsan vek a ngai em? Ni lo, a pawimawh ber chu eng nge ei tur, engzat nge ei tur tih leh engtikah nge ei tur tih hriatthiamna dik neih hi a ni. Hemi chungchang hi chiang takin sawi ila.

Chaw thlum hi khap tlat a ni em?

Hei hi zunthlum chungchanga ngaihdan dik lo lian ber pakhat a ni. Tun hma chuan Doctor-te chuan zunthlum vei te hian thil thlum, candy, cake, pie te hi ei loh tur a ni an ti thin. Mahse tunah chuan chu rinna chu a danglam ta. Zirchianna thar chuan sugar anga kan ngaih mai ni lovin, starchy foods, potato leh chhang te pawhin thisen glucose level a tisang thuai thei tih hmuhchhuah a ni.

A awlsam zawngin i taksa chuan sugar leh starch hi thil inangah a ngai a. Hengte hi carbohydrates kan tih te hi an ni .

A pawimawh ber chu carbohydrates i ei zat control a, a tha ber, hrisel ber thlang la, sugar bânsan vek ai chuan.

Inneihnaa i kal kha han mitthla teh. Chutah chuan cake tlemte i ei thei ang. Mahse, i tih chuan, chutih laia i ei tum buhfai, alu, chhang chu i tihtlem a ngai a ni. Chu chu carbohydrate pakhat chu a dangin i thlak tihna a ni.

Mahse, ha thlum i neih chuan, in tur, sweet, leh dessert artificial sweeteners (sugar substitutes) hmanga siam i thlang thei ang . Chung zinga tam tak chuan carbohydrate leh calorie an pai lo. Chuvangin i ei tur ruahmanna chu an nghawng vak dawn lo.

Mahse thil tha dang a awm. Kar tlemte chhung i sugar leh eitur thlum i tihtlem chuan i taksa leh i taste buds te chuan an hmang thiam tawh ang. Chumi hnuah chuan a hma angin sweets duhna i nei tawh lo ang. Thei thar ei pawh hian a thlum leh a satisfying tan ang.

Zu tlem tal in hi a pawi em?

Hei pawh hi mi tam takin zawhna an neih a ni. A chhanna chu, a huam chin chhunga lak pawh a pawi lo . Mahse chutiang tur chuan condition a awm bawk.

Zu i in a nih chuan heng thilte hi i hriat chian a ngai ngei ang:

• I thisen sugar level i control a ngai a ni. I thisen sugar a thunun theih loh laia zu in hi a hlauhawm thei hle.
• Zunthlum vanga nerve chhia i neih chuan zu in loh tur a ni.
• A pawimawh ber chu zu in hmain doctor nen inbia a, phalna lak hmasak phawt a ni.

I doctor-in a phal chuan a tlem hle mai. A tlangpuiin a rawt zat chu:

• Hmeichhia tan: ni khatah standard drink pakhat
• Mipa tan chuan: ni khatah standard drink pahnih

"Standard drink" tih hi eng nge ni tih han sawifiah teh ang.

Fiber tam zawk ei hian thisen sugar control a pui tih hi a dik em?

Ni e, he thawnthu hi a dik a ni. Fiber tamna diet (ni khatah gram 50 aia tam) ei hian thisen sugar level a tihniam thei a ni.

Engtin nge chu chu a lo thlen?

A awlsam khawp mai. Fiber tamna chaw ei hian kan taksain a ei theih nan hun a duh rei zawk. Chuvangin, chu ei tur glucose (sugar chi khat) chu thisenah vawi khatah chhuah vek ai chuan, zawi zawiin a hip lut ta zawk a ni. Hei hian thisen sugar spike control nan a pui a ni.

Fiber tam zawk ei hian hlawkna dang a nei bawk:

• Thisen cholesterol level tihhniam nan a pui thin.
• I taksa rihna tihtlem nan a pui thin.
• A tul lova ei hi control a ni a, a chhan chu ei tlem hnuah pawh i chaw ei kham a ni.
• Constipation ang chi harsatna a ti bo.

Eng ei tur nge fiber tamna?

• Thlai leh thei thar (a bik takin greens) .
• Chhang leh crackers chi hrang hrang atanga siam
• Legumes te chu bean, chickpeas, leh lentils te hi a ni
• Barley, oats te pawh a awm

Mahse fimkhur rawh. A châng chuan "high in fiber" tih ziak ei pawhin sugar a dah tel thei bawk. Chuvangin ei tur lei hmain a label chhiar hmasak a pawimawh.

Protein ei tam lutuk hi a hlauhawm em?

Protein hi kan taksa tan a pawimawh hle. Mahse, zunthlum vei thenkhat tan chuan protein tamna ei hi a hlauhawm thei hle. A bik takin, i kal (kidney problems) i neih chuan , he thil hi i fimkhur hle a ngai a ni.

American Diabetes Association ang pawl lian tak takte pawhin mi pakhatin kal lama harsatna a neih chuan nitin a calorie zawng zawng atanga 15% leh 20% inkar chauh protein atanga a hmuh tur a ni an ti.

Mahse, protein engzat nge i tan a tha tih chiang taka hriat duh chuan doctor nen inbiakna neih a tha ber.

Protein chungchangah duhthlanna tha tak siam rawh. Sa thau cut ai chuan:

• Legumes te chu bean leh peas te an ni
• Sangha
• Vawk vun nei lo

I taksa rihna tihtlem i duh chuan i tih tur chu nitin i ei tur calorie 500 vel tihtlem a ni a, chutih rualin ei leh in inthlau tak i ei bawk. Chutianga i tih chuan i kal (kidney) hlauhawma dah lovin i taksa rihna 10% vel a tihtlem phah ang.