Zunthlum i vei tih i hriat chuan tlem a hlauthawng leh hlauhna i neih hi thil pangngai a ni. "Sweets ka ei leh thei tawh dawn lo em ni?", "Nitin pill tam tak ka ei a ngai dawn em ni?" I rilruah zawhna tam tak i nei ngei ang. Mahse thudik tak chu, uluk taka enkawl a nih chuan zunthlum hi control theih leh nun hrisel leh hlim taka nun theih a ni. Hei hi a pawimawh ber chu i nunphungah inthlak danglamna tenau tlemte i dah belh hi a ni. Chu chu eng nge ni tih i en ang u?
Taksa exercise neih a pawimawhzia
Exercise neih fo hian taksa leh rilru lamah pawh i rilru a hahdam thei a ni. Zunthlum vei tan hlawkna lian ber chu exercise i tih hian i taksain insulin a sensitivity a tipung a ni. A awlsam zawngin i taksaa insulin hian hna a thawk tha tan thin. Hei hian i thisen sugar level a ti nghet a, a hrisel bawk. Hei bakah hian exercise hian stress a tihziaawm thei bawk.
Hun rei tak chhung exercise i la lo tih han ngaihtuah teh. Chuvangin, vawi khatah lian takin bul tan suh. Zawi zawiin tan la la, zawi zawiin i hun hman tam rawh. Kar khatah ni li atanga ni sarih tal exercise neih tum ang che, vawi khatah minute 30 tal exercise la.
Nitin gym kal a ngai lo. Nitin nunah exercise hi i dah tel thei bawk.
- Office-ah emaw, dawrah emaw chuan elevator hmang lovin stairs-ah kal rawh .
- I lirthei khalh a nih chuan hla deuhah park la, kein kal rawh .
- Zan lamah i veng chhungah minute 30 vel kal kual rawh.
Chutiang bawka tih chu i bo a nih chuan i exercise tih dan pawh thlak danglam tum ang che. Aerobic exercise, kea kal leh jogging te pawh i ti thei bawk. Weight lifting ang chi resistance exercise pawh hi a tha hle. Eng thil pawh ti la, exercise i tih hma leh i tih zawhah pawh stretch kha theihnghilh suh.
Exercise hian thisen sugar level a tihniam tih hriat a pawimawh hle. Chuvangin, insulin emaw, zunthlum damdawi dang emaw i ei a nih chuan i exercise regimen chungchang leh thisen sugar level hlauhawm taka tlahniam lo turin i damdawi hman dan tur siamrem a ngai em tih te doctor nen inbiakna neih a pawimawh hle.
Chaw tha tak, inthlau tak
Zunthlum vei hian eitur tui tak takte chu i bânsan vek a ngai tihna a ni lo. A pawimawh ber chu i ei leh in leh i ei zat fimkhur hi a ni.
A tha ber chu i plate chanve vel chu non-starchy vegetables hmangin i khat ang.
| Chaw chi hrang hrang | Entirnan |
|---|---|
| Starch tlem nei thlai chi hrang hrang (Thlai starch nei lo) . | Bean, broccoli, carrot, cucumber, lettuce, pumpkin, tomato, spinach, beet te pawh a awm bawk |
| Protein leh nutrient dangte | Lentils, chickpeas, citrus fruits, sa thau lo, bawnghnute thau tlem, buhfai, vawk, sangha, sweet potato, tofu |
| Cereals leh bran te (Buhfai pum) . | Brown rice, oats, buckwheat, barley, millet, popcorn te pawh a awm bawk |
Ni khatah chaw bulpui pathum ei tum la, a rualin a theih ang anga hmun hrang hrangah ei tum ang che. Tin, chaw ei apianga carbohydrates (starch) i ei zat inang vek tum bawk ang che.
A tlangpuiin ei tur siam chhuah tlem zawk hi a tha ber a , a chhan chu glycemic index a hniam vang a ni. Hei hian i thisen sugar level chu chutiang chuan an ti sang lo tihna a ni. Entirnan, whole oats hmanga siam oatmeal hi instant oatmeal aiin a tha zawk hle.
Type 2 Diabetes i vei chuan ei leh in hrisel leh exercise i zawm hian i taksa rihna i tihtlem thei a, i zunthlum pawh nasa takin i control thei bawk. Zirna thenkhatah chuan hetianga hun rei tak chhung taksa rihna tihtlem hian stroke leh dementia ang chi natna vei theihna a ti tlem thei tih hmuhchhuah a ni.
Stress tihziaawm rawh.
I rilru hah reng chuan exercise i ti tlem a, zu i in a, i zunthlum hi uluk taka i enkawl loh a rinawm.
I stress lai hian i taksa chuan insual lian tak atan emaw, tlanbo tur emawa inbuatsaih a ngai niin a ngai a. Hei hi "fight or flight" response an ti a. Chuvangin taksain thisenah hian sugar leh thau a dah belh a, chu chuan a mamawh chakna a pe a ni. Hei vang hian, i stress lai hian i thisen sugar level a sang chho thin.
I lungkhamna i neih chuan, i rilru hahdam theihna tur thil ti rawh.
- Insawizawi.
- Thiante nen hun hmang rawh.
- Ngaihtuah rawh.
- Thil tha lo ngaihtuah ai chuan thil tha ngaihtuah zawk rawh.
Engkim aiin, i rintlak tak nena i rilru a awm chungchang sawi dun chu hahdamna nasa tak a ni thei. A tul chuan counselling zawn pawh a \angkai hle.
Meizial i zu a nih chuan tunah hian titawp rawh!
Hetiang tih dan hi i bansan tur thil a ni ngei ang. Meizial zuk bânsan hian i thisen sugar level control-na kawngah kawng thui tak a zawh ang.
Meizial zu mi chuan zunthlum avanga harsatna lian tham a neih theihna chance a sang zawk hle a, chung zingah chuan:
- Lung natna leh kal natna
- Kea thisen kal a tihtlem. Hei hian hliam, ulcer, leh a chang chuan ke ruhte pawh tan theihna a thlen thei a ni.
- Retinopathy: Mit tichhe thei natna leh mitdelna hial a thlen thei.
- Peripheral Neuropathy: Kut leh kea nerve te a chhiat avanga rilru hahna, natna, chak lohna leh kal harsa tihna a ni.
Zu in hi tihtlem rawh.
Insulin emaw, zunthlum damdawi thenkhat (e.g., sulfonylureas, meglitinides) i ei chuan zu in hian i thisen sugar level chu hlauhawm takin a tlahniam thei a ni. Zu i in hian i liver hian i thisen sugar level tihreh ai chuan i thisen atanga zu lak chhuah hna chu a dah pawimawh ber a ni.
Zu ruih leh hypoglycemia (luak, buai, mutthilh) te symptom pahnih hi a inang thei hle. Hei hian nangmah emaw, i chhehvela mite emaw tan chuan dinhmun pahnih hi a tibuaitu a awlsam hle. Hei hi dinhmun hlauhawm tak a ni a, hriatna i hloh chuan damdawi in emergency room (ETU)-ah i kal nghal tur a ni.
A tlangpuiin hmeichhiain ni khatah vawi khat aia tam in loh tur leh mipain ni khatah vawi hnih aia tam in loh a tha. In tur pakhat chu beer ounces 12, wine ounces 5, spirits (vodka ang chi) ounces 1.5 tihna a ni.
Notebook pakhat dah la.
Nitin diary i ziah hian i thisen sugar level tichhe thei thilte chu i hrethiam thei ang. He diary-ah hian a hnuaia mi hi ziak la:
- Insulin leh damdawi dang i ei thin te kha
- Ei leh in (a bik takin carbohydrates) .
- Taksa tihchakna
- Rimtawng
- Natna te
He thu hi kar khat emaw kar hnih emaw i ziah hnuah chuan pattern i hmu tan ang. Doctor i hmuh hunah he lehkhabu hi keng la . I doctor tan chuan i dinhmun atana enkawlna tha ber leh thurawn tha ber pekna kawngah a pui hle ang.
Take-Home Thuchah a ni
- Zunthlum enkawlna atan hian exercise neih fo hi a pawimawh hle. Ni khata minute 30 vel kal ang chi thil awlsam tak pawh hian kawng thui tak a zawh thei a ni.
- I plate chanve chu thlai nen khat rawh. Brown rice leh oatmeal ang chi whole grains ei thin ang che.
- Stress hian thisen sugar level direct-in a nghawng a ni. Hahdam theih dan tur zawng rawh.
- Meizial i zu a nih chuan vawiin hian bansan rawh. Zunthlum avanga harsatna lo awm theihna a tipung hle.
- Zu in hi tihtlem rawh. Zu i in chuan i thisen sugar level hi fimkhur hle ang che.
- I nunphung emaw, i ei leh in emaw tihdanglamna lian tham i neih hmain i doctor nen inbia fo ang che.
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