Zunthlum vei i hnaih tawh em? (Prediabetes) - Hei hi thunun dan tur i zir ang u!

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.

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.

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.

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.

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

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.