Zunthlum i nei em? I taksa rihna tihtlem hlawkna mak tak takte i zir dawn teh ang!

I doctor chuan i thau lutuk a, Type 2 Diabetes i vei tih a hrilh che em? Tichuan he thuziak hi i tan a pawimawh hle a ni. I ngaihtuah mai thei, "Aw my, hetiang zat taksa rihna tihtlem hian zunthlum hi a pui tak tak ang em?" Engmah rinhlelhna nei suh, a chhanna chu "Ni e, a dik ngei ang!". Pound tlemte i tihtlem chuan i thisen sugar level i control thei a, i hriselna zawng zawng i ti tha thei a, nitin chakna i nei thei bawk.

Mahse he zinkawng hi mahni chauha kal tur tha a ni lo. Heng thilte hi i doctor emaw, zunthlum chungchanga thurawn petu health official emaw nena inbiakpawhna hnai taka tih hi a him ber. A chhan chu i taksa rihna a tlahniam chuan i thisen sugar level, damdawi i ei te, leh a nih loh leh insulin i hman zat te pawh thlak danglam a ngai mai thei. Chuvangin chu chu a bik takin ngaihven a ngai a ni.

Tlemtea taksa rihna tihtlem pawhin hlawkna tam tak a nei!

I taksa rihna tihtlem tam a ngai i ti em? Ni lo, a ni lo tak zet. Hrilhfiahna tenau te pawh hian i hriselnaah nghawng lian tak a nei thei a ni. Zirna pakhatah chuan zunthlum vei chuan an taksa rih zawng zawng zawng 2% vel chauh a tihtlem pawhin, an thisen sugar control chu nasa takin a ṭha chho tih a hmuchhuak.

Kilo 80 i rit tih han ngaihtuah teh. Chumi zinga 5% chu kilo 4 chauh a ni. Chu chu buh chi khat rit lam vel a ni. Chutiang tlemte chu i hloh a nih pawhin i thisen sang, thisen thlum leh cholesterol tha (HDL Cholesterol) level te chu a tha chho ang a, chu chuan thinlung natna i vei theihna a ti tlem ang.

Chuvangin, tum hmasa ber atan i taksa rihna 5% tihtlem tum la, off tir rawh. Chu hlawhtlinna nen chuan hmalam pan turin chakna tam tak i nei ang. Zirna tam takin a finfiah tawh pakhat chu nunphung thlak danglam, chu chu ei leh in dik leh exercise , hi type 2 diabetes enkawlna kawng tha ber leh him ber a ni tih hi a ni.

Vawikhat i 5% goal hmasa ber i thlen chuan chutah chuan tawp suh. Hmasawn zel rawh. I taksa rih zawng zawng zawng 10% atanga 15% tihtlem i tum a nih chuan thinlung natna i vei theihna tur i tihtlem thei a, hun rei tak chhung chu i thisen sugar level i control thei bawk. Hetiang taka i taksa rihna i tihtlem hian i inhriatthiamna ropui tak a ni ang. I kawr vel inches tlemte i hloh ang a, pant size khatin i tlahniam ang a, i light zawk hle ang. Heng inthlak danglamna te hian i taksa rihna tihtlem nana fuihna nasa tak a pe ang che.

Engtin nge zunthlum natna atana tha diet siam theih ang?

I taksa rihna tihtlem tum lai hian i thisen sugar level control reng a pawimawh. I ei leh in i thlak dawnin i thisen sugar level sang lutuk emaw, tlahniam lutuk emaw phal loh a tha ber.

A tlangpuiin zunthlum vei tan chuan ni khata calorie 500 vel ei tlem hi a him a ni. He calorie tihtlem hi protein, carbohydrates leh thau atanga lo chhuak tur a ni. United States Department of Agriculture (USDA) chhinchhiah dan chuan puitling pakhatin nitin a mamawh calorie chu hetiang hian a then tur a ni.

• Carbohydrates atanga lak chhuah: 45% - 55%
• Thau atanga: 25% - 35%
• Protein atang hian: 10% - 35%

Chung zingah chuan carbohydrates hian thisen sugar level a nghawng nasa ber a ni . Mahse carbohydrate zawng zawng hi a inang vek lo. Fiber tamna carbohydrates (entir nan, whole grains, oats, thlai, thei chi hrang hrang) hi ei tur sugary emaw starchy emaw (chhang, cake, biscuit, sweet drinks) aiin a tha zawk hle. A chhan chu thisen sugar a spike nghal a, a crash leh tir lo.

SMART goal siam rawh!

Thil tum lian tak tak, i taksa rihna tihtlem emaw, i thisen sugar control emaw ang chi i tum hian i beidawng thei a ni. A chinfel dan tha ber chu SMART goal siam hi a ni. SMART hi a awmzia chu:

• S - A bik takin
• M- A teh theih
• A - Attainable tih theih a ni
• R - A inzawm tlat
• T - Hun bituk (hun bituk a nei) .

Hetianga thil tum i siam hian i kawng a chiang a, i bo lo.

Entirnan, zunthlum enkawl tur chuan nitin carbohydrate i ei zat chu chaw inang engemaw zatah i then a ngai a ni. Chuvangin hetiang hian SMART goal i siam thei ang: "Kar hnih chhung chu nitin chawhmeh atan carbohydrates gram 45 awmna chaw ka ei ang."

Tunah chuan hei hi eng ang taka SMART nge a nih tih hi en teh:

• Specific: Goal chu breakfast chungchang chiah a ni.
• A teh theih: Carbohydrates gram 45, nitin.
• Attainable: Carbs gram 45 awmna chawhmeh siam hi thil harsa a ni lo. Entirnan: Oats cooked cup 1 (carbs gram 32) + banana te tak te 1/2 (carbs gram 13), egg boiled 1.
• Relevant: Carbohydrates tihtlem hian riltam a titawp a, chu chuan ei tam lutuk loh nan a pui thei che a ni. Gram 45 dawng tur chuan i carbs te nen protein leh thau i ei a ngai a ni. Entirnan, chhangphut slice khat leh egg ei hian chhangphut slice hnih jam nena ei ai chuan riltamna a ti tlem zawk ang. Hei hian nitin ei tlem turin a pui bawk ang.
• Hun bituk: He tum hi kar hnih chhung chauh a ni. Kar hnih hnuah pawh hetiang hian i ti chhunzawm thei a, thil tum thar i siam thei bawk.

Exercise hmanga tanpuina

Exercise thatna pakhat chu i thisen sugar level a control theih nan a pui a ni. Tin, i active a nih chuan i weight off theihna a sang zawk bawk.

Tunah hian exercise i la lo a nih chuan doctor rawn hmasa phawt ang che . I tih theih leh tih theih loh chu a hrilh ang che.

Kar khatah darkar 2 1/2 tal aerobic exercise moderate, brisk walking ang chi tih tum ang che. He hun hi minute 30 chhung, kar khatah ni 5 chhung, i duh angin i then thei ang.

I taksa rihna tihtlem tumna tizual tur chuan taksa tihchakna tam zawk i neih a ngai a ni. Kar khatah ni hnih tal strength training i nei tur a ni. Hei hi gym-a weight machine hmangin i ti thei a, in lama dumbbell hmangin i ti thei a, i taksa rih zawng (e.g., push-ups, lunges, squats) hmangin i ti thei bawk.

Taksa tihchak hian thisenah sugar a hal bakah taksa ruh leh thin a sugar dahkhawm a hal bawk. Insulin emaw, zunthlum damdawi dang emaw i ei chuan exercise i tan dawnin i thisen sugar level hi i fimkhur hle tur a ni. Hun a kal zel a, exercise i tih fo chuan i damdawi leh insulin dose i tihtlem thei a, i doctor nen inrawnkhawmin.