Engvangin nge zunthlum (Type 2 Diabetes) kan neih hi a hluar em em? Hemi chungchang hi han sawi ila!

I chhungte, i chhungte, i thiante emaw, i thenawmte emaw zingah zunthlum vei pakhat emaw pahnih emaw an awm loh theihna tur a awm lo, a dik em? Tunah chuan "Diabetes" hi kan ramah hian thil hlu tak leh pangngai tak a lo ni ta a ni. Ṭhenkhatin an hlauh laiin, ṭhenkhat erawh chuan an ngaihsak vak lo. Mahse, engvangin nge Type 2 Diabetes hi kan zingah, chu chu South Asia mite leh a bik takin Sri Lanka mite zingah a hluar em em? Hei hi kan ei leh in vang chauh a ni em? Vawiin hian he thil hnuaia thawnthu dik tak hi han sawi ila.

Mi zawng zawngin kan hriat chhan: nunphung leh ei leh in

Miin, "Engvangin nge zunthlum hi a lo awm?"

• Ei leh in dik lo: Buhfai bawm ei te, thil thlum tak tak ei te, ei tur thau tak tak te, chhangphut nei ei te, fast food te, leh in tur thlum ei te.
• Exercise neih loh: Ni tam zawk ṭhut, kea kal ai chuan hmun tina lirthei khalh, leh hla vak lo pawha kal theih loh khawpa rilru hah.
• Obesity: Thau a pungkhawm a, a bik takin pum chhungah a awm.
• Stress: Hnathawhna leh chhungkaw nunah harsatna nena lo awm pressure.
• Thisen sang leh cholesterol sang.

Heng zawng zawng hi a dik vek a ni. Heng nunphung dik lote hian zunthlum vei theihna nasa takin a tipung a ni. Mahse, engvangin nge chaw inang ei leh nunphung inang hmang mi pahnih zinga pakhat chauhvin zunthlum a vei tih i ngaihtuah ngai em? Mi thenkhat chu an thau hle a, mahse zunthlum vei an nei bawk. Chutah chuan thawnthu lam lehlam chu a rawn lang a, chu chu kan genes te nghawng a ni .

Kan Genes Thuruk: ‘Thrifty Gene’ chanchin.

Hei hi scientific thawnthu ang deuhin a lang thei a, mahse awlsam takin ka hrilhfiah ang che. Kum sang tam tak kaltaa kan pi leh pute nun dan kha han ngaihtuah teh. Chutih lai chuan tunlai angin hmun tinah dawr leh supermarket a awm lo. Ei tur zawng turin an thawhrim a ngai a ni. A châng chuan, ruahtui tlak lohna leh rilṭâm a awm a, ei tûr a tlachham bawk.

Chuvangin, he boruak-a dam khawchhuah tur hian an taksa chu a bik taka insiamrem a ngai a ni. Chu chu, ei tur engemaw zat an hmuh veleh chuta tang chuan chakna tam thei ang ber an la chhuak thei tur a ni a, a bak chu an taksaah thau angin an dahkhawm thei tur a ni tihna a ni . A chhan chu an chaw ei leh tur chu engtikah nge a lo thleng dawn tih an hre lo. Energy tlemte hmang tura puitu leh thau anga dahkhawmna atana puitu gene te hi ‘ thrifty genes’ kan tih hi an ni.A awlsam zawngin, chutih laia heng genes te neih hi dam khawchhuahna tur malsawmna ropui tak a ni.

Chuti a nih chuan tunlai hian eng buaina nge ni?

Buaina chu, kan genes te hian kum sang tam tak kalta a an tih ang bawkin hna an la thawk reng a, mahse kan boruak hi a danglam vek tawh a ni.

He danglamna hi a hnuaia table atang hian kan hrethiam zawk ang.

A awlsam zawngin, kan pi leh pute tana malsawmna ni thin genes te kha tunlai hian kan tan chiam a lo ni ta a ni. A chhan chu calorie tamna eitur kan ei te hi kan genes te hian rang takin thauah a chantir a, kan taksaah a dahkhawm thin a ni. Hei hian taksa rihna a tipung a, a bik takin pum chhehvelah. Chutiang a lo thlen chuan kan taksaa sugar control tu hormone insulin hian hna a thawk tha thei lo. Hetiang dinhmun hi insulin resistance an ti a . Hei hi type 2 diabetes thlentu ber a ni.

Chuti a nih chuan eng nge kan tih theih ang?

"Chuvangin kan genes chauh a nih chuan kan tih theih tur a awm lo," tiin i ngaihtuah mai thei. Mahse chu chu a dik lo tak zet a ni. Hei hi hriat reng tur pawimawh tak a ni.

Chumi awmzia chu zunthlum vei theihna tur genetic predisposition nei mah la, i nunphung leh ei leh in i enkawl tha chuan chutiang hlauhawmna chu i pumpelh thei tihna a ni. A nih loh leh zunthlum lo awm tur hi rei tak sawn hlat pawh ni se.

Step kan zawm tur a ni

1. Doctor hmu rawh: I chhungte zingah zunthlum vei an awm chuan kum khatah vawi khat tal i thisen sugar level (Fasting Blood Sugar, HbA1c) i enfiah a pawimawh. Risk a awm chuan i doctor chuan a hriat lawk theih nan leh a tul anga hma la turin a pui thei che a ni.

2. Rice plate thlak danglam: Buhfai tam tak leh sangha leh thlai tlem te ei kan thiam tawh. A han hawi let leh teh. Plate-a buhfai awm zat chu hmun li a\anga hmun khat (1/4)-in tihhniam la, a chanve (1/2) chu thlai leh thlai chi hrang hrangin khat rawh. A bak (1/4) atan chuan protein pakhat, sangha, sangha hring, vawk, artui, lentils, emaw chickpeas te dah la.

3. Active rawh: Ni khatah minute 30 tal exercise tlemte nei rawh. Brisk walking, running, or cycle khalh zawng zawng hi duhthlan tur tha tak a ni. Gym-ah i kal a ngai lo. A theih phawt chuan stairs hmang la, dawr lam pan chuan kein kal rawh. Heng thil tenawm tak takte hian danglamna nasa tak a thlen thei a ni.

4. I rihna thunun: Pum thau tihtlem a pawimawh hle a, a bik takin pum chhunga thau tihtlem a pawimawh hle. Hei hi ei leh in mumal leh exercise tha hmanga tih theih a ni.

5. Sweets leh fats tihtlem: Sugar, sweetened drinks, cake, biscuit, leh fatty foods te hi a theih ang anga tihtlem. Hengte hian direct-in zunthlum vei theihna a tipung a ni.