Doctor chuan zunthlum, a nih loh leh Type 2 Diabetes i nei tih a hrilh che em? Chutianga a sawi lai chuan, "Aw, tunah chuan tun hma angin ka ei tha thei tawh lo ang. Ka ei duh zawng zawng chu ka bânsan vek a ngai dawn a ni lawm ni?" Mahse, hlauh a ngai tak tak lo. Ni e, i ei leh in-ah hian inthlak danglamna tenau engemaw zat i siam a ngai dawn a ni. Mahse, chu chuan i chaw duh berte chu chatuan atan i bânsan a ngai tihna a ni lo. A pawimawh ber chu he dinhmun hi enkawl dan tur ruahmanna tha tak siam hi a ni.
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Engtin nge kan ei leh in hi kan thlak danglam theih ang?
Zunthlum vei kan hriat hnua kan tihdanglam tur lian ber chu kan ei leh in enkawl hi a ni. Chutianga tih theih dan tha ber chu doctor nena inbiakna neih hi a ni. I thisen sugar level control theihna tur meal plan siam turin dietitian hnenah refer thei che a ni.
A awlsam zawngin, ei tur thenkhat ei tlem a ngai a, ei tur thenkhat ei tam a ngai bawk. Kan taksa hi motor angin han ngaihtuah teh. Car-ah fuel dik lo kan dah chuan engine-ah harsatna a awm ang a, kan taksa tana tha lo ei tur kan ei chuan thisen sugar level ang chi thilte chu a buai ang.
Zunthlum hi nun tawpna a ni lo. Inrelbawlna leh thununna mumal tak nen nun hlimawm tak neih theih a ni.
Kan ei leh inah eng nge kan belh tur tih leh eng ei tur nge kan tihtlem tur tih hi a hnuaia table hi han en ila.
| Ei tam zawk rawh | Reduce emaw Avoid emaw |
|---|---|
| Fiber tamna thlai leh thei: Spinach, kale, okra, papaya, leh bitter gourd ang chi thil. Thei chungchang sawi dawn chuan papaya, guava, leh mango te hi a tha hle. | Sugary drinks: In tur thlum, thei in tur packaged, artificial sweeteners hmanga in tur. |
| Whole Grains: Thlai chi hrang hrang, brown rice, millet, oats, barley, peas, green beans, leh chickpeas te. Hengte hian thisen sugar level a tisang duh hle. | Dessert-a flour leh sugar tamna:Cake, biscuit, pudding, ice cream, leh kan hnam lam thil thlum (dodol, kevum) te hi nasa takin kan tihtlem a ngai a ni. |
| Dairy products thau tlem: Yogurt thau tlem, skim milk. | Processed Foods: Thil chi hrang hrang, sausage, meatballs, canned fish (oil telna), noodles, etc. Heng ei tur te hian hidden sugar, salt (sodium), leh saturated fat hrisel lo tak tak a pai tam hle. |
| Legumes: Lentils, chickpeas, peas, leh beans te hian protein leh fiber a pai tam hle. | Fried foods: Parathas, rolls, patties, leh kottu te ang chi oil foods te chu a theih ang anga tihtlem tur a ni. |
I hmuh angin carbohydrates ei hi kan chawlhsan vek a ngai lo. A pawimawh ber chu carbohydrate chi hrang hrang thlan hi a ni . Entirnan, chhang var aiah whole wheat chhang ei emaw, buhfai var aiah bran rice ei emaw hi a tha zawk hle.
Ei leh in thlak danglam dan
I ei leh in ang bawkin, i ei dan leh i ei hun te pawh hi zunthlum enkawlna atan a pawimawh hle.
Portion size chungchangah fimkhur rawh.
Kan harsatna lian ber chu buhfai tam tak, sangha chi tlem te nena ei hi a ni. Hei hi kan tihdanglam a ngai a ni. Thil tih dan awlsam tak chu "Plate Method" tih hi a ni.
Rilru lamah i plate chu hmun li-ah i ṭhen ang tih han ngaihtuah teh.
- A then hnih (plate chanve): Starch tlem nei thlai (e.g., spinach, kale, okra, pumpkin, leh spinach) te nen khat rawh.
- A then khat (plate atanga a then): Protein (e.g. sangha, vawk, artui, lentils, chickpeas) nen khat rawh.
- A dang (plate atanga tlem): Starchy foods (e.g., rice bran, potatoes, sweet potatoes) nen khat rawh.
Hetianga i ei hian i pum a khat a, i taksain a mamawh ei tur a hmu a, i thisen sugar level pawh a sang nghal lo.
Chaw ei hun pawh a pawimawh.
Nitin i chaw ei ber pathum chu a ruala ei tum ang che. A bik takin zanriah ei hma thei ang bera ei tum la , 7 emaw 8 p.m vel khan . Zan rei tak chhunga ei tam leh mut hian i thisen sugar level leh taksa rihnaah nghawng duh loh zawng a nei thei a ni.
I in tur kha han ngaihtuah teh.
Kan ei tur kan ngaihtuah ang hian kan in tur pawh kan fimkhur tur a ni. Sugary drinks in ai chuan tui, watermelon, orange, belimal, ranawara emaw in a tha ber.
ZuZu chungchang thumal khat pawh a pawimawh. Zu in hian thisen sugar level a tisang emaw, a tlahniam nghal emaw thei a ni. Chuvang chuan zu in hi tihkhawtlai a pawimawh hle. Zu i in chuan pum ruakin in ngai suh. Thil ei zawh hnua in tlem lutuk hi a finthlak hle. Hemi chungchang hi doctor nen inbiakna neih a tha ber.
Heng inthlâk danglamnate hi i nunah zawi zawiin telh ve rawh. Zan khata engkim tihdanglam chu a harsa khawp mai. Mahse thawhrimna tlem i neih chuan hei hi i nunah thil pangngai a lo ni tawh ang. I hriselna chu i kutah a awm tih hre reng ang che.
Take-Home Thuchah a ni
- Type 2 Diabetes i vei tih hriatchhuah hlau suh. Condition tha taka control theih a ni.
- I ei leh in i thlak dawnin fiber tamna thlai, whole grains, leh protein tamna ei tur te chu dah pawimawh ber rawh.
- Sugar, flour, processed foods thau tamna, leh sweetened beverages te chu a theih ang anga tihtlem thin ang che.
- I portion size te kha ngaihtuah reng ang che. Hei hi "Plate Method" zawm hian awlsam zawka siam theih a ni.
- Zanriah ei hma la, zu in khap tlat tur a ni tih hre reng ang che.
- Diet plan chungchanga zawhna emaw, ngaihtuahna emaw i neih chuan i doctor nen inbia . Ani chuan kaihhruaina dik tak a pe thei ang che.
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