Tunlai hian kan hriat chhungkua zawng zawng deuhthaw hian zunthlum vei an nei vek a. I ngaihtuah mai thei, "Engvangin nge kan ramah hian mi tam takin zunthlum an vei?" Hei hi natna mai ni lovin, kan nunphung, ei leh in, kan tih dan, leh kan genes thlengin a inzawm tlat dinhmun khirh tak a ni. Chuvangin vawiin hian, awlsam takin, ṭhian nena inbiakna ang maiin, Type 2 Diabetes thlentu ber berte hi han sawi ila.
Point hmasa ber: genetic influence leh taksa rih zawng
A chang chuan "kan chhungkuaah zunthlum hi a kal" tih kan hre thin. He thawnthuah hian thudik engemaw zat a awm. I nu, i pa emaw, i chhungte hnai tak emaw chuan zunthlum a vei a nih chuan midang aiin i hlauhawmna a sang zawk. Hei hi kan genes vang a ni. Zunthlum thlentu gene bik awm lo mah se, zunthlum vei duhtu gene thenkhat chu thlah khat atanga thlah dangah an inthlak danglam thei a ni.
Mahse genes chauh hian hei hi a mawhphurtu a ni thei lo. Hetah hian harsatna lian ber chu obesity , chu chu a tul lo taka taksa rihna tihpun tihna a ni.
Hetiang hian han ngaihtuah teh. Kan taksa sugar level hi insulin tih hormone hian a control a ni. Kan upat deuh deuh a, a bik takin pum chhunga thau kan khawlkhawm hian kan taksa cell te hian he insulin hi an dawng tlem ta hle a ni. A awlsam zawngin insulin hian hna a thawk tha lo ang mai a ni. Hetiang dinhmun hi insulin resistance kan ti a . Hei hi type 2 diabetes thlentu ber a ni. Chuvangin, i chhungte hian zunthlum vei duhna an neih chuan i taksa rihna control hi i tan a pawimawh hle.
Kan ramah hian mi tam tak chu an san zawng avang hian an thau lutuk a. Hei hian zunthlum a thlen tih kan hriatthiam a ngai.
Point pahnihna: Economic leh social lam thil
I ngaihtuah mai thei, "Engtin nge economic lama harsatna hian zunthlum hi a nghawng?" Mahse inzawmna lian tak a awm.
Sum leh pai lama harsatna leh stress
Tunlai hian mi tam tak chu eizawnna man to lutuk vangin lungkhamna nasa tak an tawk mek a ni. Heng sum leh pai lama harsatna avanga lungkhamna hian a chang chuan lungngaihna pawh a thlen thei a ni. Hetianga mi a lungngaih hian a hriselna lam a ngaihtuah tlem zawk thin.
- Doctor hmuh hun sawn.
- Damdawi a hun taka ei loh chu thil tihsual a ni.
- Exercise tih leh ka ei leh in control pawh ka ngaihtuah ngai lo.
Rilru hriselna \ha lo hi zunthlum dona kawnga daltu lian ber pakhat a ni.
Chaw hrisel man to lutuk
Thlai, thei leh thlai chi hrang hrang ang chi chaw hrisel siam man leh kawngpui sira dawr atanga chaw ei rang tak hmanga i pum khat tihpun man inthlauhna hi han ngaihtuah teh. Vawi tam tak chu, sum lakluh tlem zawkte chuan awlsam tak leh man tlawm takin ei tur hrisel lo, sugar, oil, leh flour tamna chu an lei thei a ni. Hei hian hriat lohvin zunthlum tan kawng a hawng bawk.
Thu pathumna leh pawimawh ber: kan nunphung leh nunphung
Hei hian kan chungah nghawng lian ber a nei a ni. Kan ei leh in te, kan tih dan te hian kan hriat lohvin kan hriselna a tichhe thin.
Kan ramah hian mi thenkhat zingah "thau tlem leh taksa thau lo neih hi hriselna atana tha a ni" tih ngaihdan dik lo a awm a. Naupang tê chu a hring a nih chuan "an ei tawk lo" an ti a, an lian deuh a nih chuan "an hrisel a ṭha" an ti bawk. Mahse thudik tak chu, tul lo taka lian nih hian natna tam tak, a bik takin zunthlum tan kawng a hawng a ni.
Kan ei leh in hlui kan ei chuan carbohydrates a tam a, chu chu starch a ni. Kan tihsual tlanglawn tak takte chu eng nge ni a, engtin nge kan siam that theih ang tih i lo en ang u.
| Kan tih dan \ha lo pangngai | Hrilhfiahna dik tak |
|---|---|
| I plate-ah buhfai dah la: Plate 3/4 chu buhfai a ni a, thlai tlem te pawh a awm bawk. | Rice chu i plate 1/4 ah tihtlem rawh. A la awm zatve chu thlai leh greens hmangin khat la, a dang 1/4 chu protein, sa, sangha, leh artui hmangin khat rawh. |
| Sugar in tam lutuk: Ni khatah tea/coffee cup eng emaw zat sugar nen in, soft drinks in thiam. | Sugar tel lo tea in hi tih danah hmang rawh. In tur thlum ai chuan tui, kurumba, belimal, ranawara, etc. in la, nilengin tui tam tak in thin ang che. |
| Oil leh floury foods: Roll, patties, kottu, leh parathas ang chi ei fo thin. | Chungte chu chaw ei \hinnaah chauh tihtlem rawh. Chaw hmin (chickpeas, green beans, sweet potato), thei, etc. te chu chawhmeh atan ei thin ang che. |
| Exercise neih loh: 1.1.Chair-a ṭhu chunga hna thawh, hla vak lo pawh kal loh, leh taksa tihchak loh. | Ni khatah minute 30 tal brisk walking ang chi exercise awlsam tak ti rawh. Kar khatah ni 5 tal hetiang hi tih a pawimawh hle. |
Thu dik lo leh hriselna lama hriatna tlakchhamna
Buaina lian dang chu miten an doctor-in thurawn a pek aiin midang hnen atanga an thu hriat emaw, Internet-a thu finfiah loh emaw an ring zawk thin hi a ni. Mi thenkhat chuan "green tea in hian zunthlum a tidam vek ang" tih ang chi thudik lo avang hian damdawi pek an ei tawh lo. Hei hi a hlauhawm hle mai. Hriselna lama harsatna eng pawhah, a bik takin zunthlum ang chi dinhmunah chuan doctor chauh i ring tur a ni.
Zunthlum vei tih hriatchhuah hi nun tawpna a ni lo. Chhungkaw pum tan nun hrisel zawka inthlak danglamna hun tha tak a ni. Mi pakhatin an ei leh in a thunun a, chhungkaw pumin an thlawp chuan mi zawng zawng hriselna atan a tha a ni.
Take-Home Thuchah a ni
- Type 2 diabetes hi kan nunphung nen a inzawm tlat a ni. Genetic influence awm mah se, kan tih dan thlak danglam hian he hlauhawmna hi nasa takin a tihziaawm thei a ni.
- I taksa rih zawng control rawh . I san zawng nena inmil tur rihna vawn reng hi a pawimawh hle.
- I ei leh in hi uluk takin enkawl rawh . Buhfai, chhangphut, sugar leh oil te tihtlem la, thlai, greens, thei leh protein tamna ei tur hmang rawh.
- Exercise hi damdawi ang a ni. Nitin active takin awm rawh. Hrilhfiahna tenau tak tak hmangin tan la rawh.
- I rilru hriselna pawh ngaihtuah teh. Stress tihziaawmna tur kawng zawng rawh. A tul chuan thurawn zawng rawh.
- A pawimawh ber chu i doctor thurawn zawm fo ang che . Thu hriat emaw, thu hriat chian loh emaw rinchhanin i hriselna chu hlauhawmah dah suh.
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