I doctor khan zunthlum vei hnaih tawh i nih thu a hrilh che em, chu chu ‘prediabetes’ an tih natna i nei tihna a ni em? Chu thu i hriat chuan hlauhna i nei nghal em? Nge thlamuang takin, "Aw, zunthlum ka la nei lo, nakinah kan en leh ang" tiin i ngaihtuah em? Dik tak chuan heng thil pahnih hi a thleng tur a ni lo. Hei hi ngun taka kan ngaihtuah tur a ni a, mahse hlauh tur leh hlauh tur a ni lo. A chhan chu, hei hi i tan chuan engkim i tihdanglam a, i hrisel theihna hun tha ber a ni.
Kan tum ber chu i thisen sugar level hi he ‘pre-diabetic’ range atanga chhuah a, normal range-a luh tir hi a ni tur a ni. Hei hi nitin i thil tih hian danglamna nasa tak a thlen thei a ni. Dik tak chuan, a châng chuan nun dân inthlâk danglam hi damdawi ei ai chuan thiltithei zâwk a ni.
Chuvangin, heng step awlsam pathum atang hian tan ila ang u.
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1. A tul lova taksa rihna tihtlem hi thil tul tak a ni.
I taksa rihna chu a pangngai aia sang a nih chuan, i taksa rihna tihtlem hi he hlauhawmna hneh theihna kawng pawimawh ber a ni.
Research atanga a lan dan chuan i taksa rih zawng 5% atanga 10% chauh tihtlem hian danglamna nasa tak a thlen thei a ni. I taksa rihna tlemte pawh tihtlem hian i thisen sugar level chu a pangngaia a awm leh theih nan leh zunthlum lo awm tanna tur a veng thei a, a tlem berah chuan a tikhawtlai thei bawk. Kg 80 i rit chuan kg 4 atanga 8 chauh i hloh chuan danglamna nasa tak a thlen thei ang tih han ngaihtuah teh.
He thil tum thleng tur hian hengte hi hre reng ang che:
- I ei leh in thunun rawh: Buhfai plate khat i insem dawnin thununna engemaw chen nen insem thin ang che.
- Calorie tihtlem: Chaw thau tamna ei tur, a bik takin saturated fat, sugar leh carbohydrates te chu a theih ang anga tihtlem thin ang che.
- Thil tha ei: I eitur ah hian thei, thlai, lean protein sangha, vawk, leh whole grains te tam tak telh thin ang che.
A awlsam zawngin i plate chanve chu thlai leh thei chi hrang hrangin khat tum ang che.
2. Exercise hi tih danah siam rawh.
Thut mai mai chu a tha lo tak zet. Nun chak tak neih hi a pawimawh hle. Ngaihtuah teh, i thinlung chakna tisang thei tur aerobic activity, kea kal chak tak, cycle khalh emaw, tui chawi emaw ang chi, ni khatah minute 30 tal, kar khatah ni 5 chhung tih tum ang che. Chu chu kar khatah minute 150 vel a ni.
Chu bâkah, chakna zirtîrna exercise, rit phurh emaw, resistance band hman emaw ang chi chu kar khatah vawi hnih tal ti bawk ang che.
Engvângin nge exercise hi a pawimawh êm êm?
Hetiang exercise hian i taksa ruh a tichak ang. Tichuan:
- Thisen sugar control nan a pui thin.
- Taksain hormone insulin a dawn dan a tha zawk.
- I taksa hian i ding reng lai pawhin calorie a hal vek a ni.
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Check Availability →3. Meizial i zu a nih chuan tunah hian bansan rawh.
Meizial zu leh zunthlum hi inzawmna nghet tak a nei a ni. Meizial zu mite hian meizial zu lote aiin type 2 diabetes an vei tam zawk a, 30% atanga 40% velin an nei tam zawk.
Chu mai ni lovin, zunthlum vei chuan zu a zuk chhunzawm zel chuan lung natna leh mitdelna ang chi harsatna lian tak tak a thlen theihna pawh a sang hle. Chuvangin, meizuk i bansan hma poh leh i tan a tha zawk.
| Thil tih tur pawimawh ber berte | Thurawn tangkai tak tak |
|---|---|
| Thil thau tihtlem | I taksa rihna zawng zawng atanga 5%-10% hloh rawh. I plate lian leh te chu control rawh. Oil, sugar leh flour foods te tihtlem la, thlai, thei, sa thau lo leh sangha te tihpun. |
| Exercise tih hi a ni | Ni khatah minute 30 chhung chak taka kal, cycle emaw tui chawi emaw, kar khatah ni 5 chhung. Kar khatah vawi hnih weight lifting ang chi exercise ti thin ang che. |
| Meizial zuk bânsan | Zunthlum leh a harsatnate nasa takin a ti tlem a ni. A tawp nghal mai a tha. |
Engtikah nge damdawi mamawh?
Nunphung inthlak danglamna hian rah mak tak a chhuah theih laiin, mi thenkhat chuan he ‘pre-diabetes’ natna tan hian damdawi an ei a ngai bawk.
I doctor chuan metformin tih damdawi a pe thei a, a bik takin risk factor dang i neih chuan:
- I cholesterol tha (HDL cholesterol) level a hniam chuan
- I thisena thau chi khat triglycerides i neih tam chuan
- I nu leh pa emaw, i unaupa emaw chuan zunthlum an vei a nih chuan
- I thau lutuk a nih chuan
Metformin i ei a nih chuan i doctor hnenah thurawn dang dawng turin i zawm ngei ngei tur a ni tih hre reng ang che . Tin, kan sawi tawh nun hrisel kha i vawng reng tur a ni. Damdawi hi tanpuitu chauh a ni a, amah ringawt hian engkim a tidam lo.
Tunah hian hma la rawh. Ṭanpuina i mamawh chuan i doctor emaw, nutritionist emaw, personal trainer thiam tak emaw hnen aṭangin ṭanpuina dang dil hlau suh.
Take-Home Thuchah a ni
- Prediabetes hi zunthlum a lo awm hmaa vaukhânna chhinchhiahna a ni. Hlauthawng suh, hei hi hmalak hun tha ber a ni.
- I taksa rih zawng 5% atanga 10% vel tihtlem hian danglamna nasa tak a thlen thei a ni.
- Kar khatah minute 150 tal exercise la. Kal chak tak ang chi thil awlsam tak pawh hi a hlawkpui hle thei a ni.
- Meizial zu mi i nih chuan bânsan hi i tanpui theihna lian ber a ni.
- I ruahmanna chungchang hi doctor nen sawi fo thin la, a bik takin damdawi chungchang hi sawipui fo thin ang che.
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