Diabetes (Diabetes) control thei ei leh in tha tak tak 10

Doctor-in zunthlum i vei thu a hrilh che chuan mi thenkhat chuan an nun chu a tawp tawh a, an duh zawng an ei thei tawh dawn lo niin an ngai. Rice, sweets, nuts... list a sei hle. Mahse, chutiang chu a ni tak tak em? Ni miah lo. A pawimawh ber chu kan ei leh inah tlem tal fimkhur a, duhthlanna fing tak siam hi a ni. Pawn lama chaw ei ai chuan in lama chaw siam hi a tha zawk daih a, a chhan chu chutih hunah chuan eng nge kan ei tih leh engzat nge kan ei tih kan hre tawh a ni. Thisen sugar level control chungin chaw tui tak siam dan tur i lo en ang u.

1. Whole Grains lam pan rawh

Hei hi inthlak danglamna pawimawh ber a ni. I ei leh in ah "whole grains" dah tel hi tih danah siam rawh. A awlsam zawngin, a pianphung atanga lak chhuah loh, buhfai dum emaw, buhfai dum emaw, buhfai hring emaw, buhfai hring emaw chu thlang rawh. White rice ai chuan whole grain chhang, whole wheat chhang leh whole grain chhang te thlang rawh . Oats leh barley pawh hi ei tur ropui tak pahnih a ni a, he category-ah hian a tel ve bawk. Fiber an tam hle. Chuvangin hengte hi i ei hian i thisen sugar level a sang nghal lovang.

2. I pum chu fiber tamna ei tur hmangin khat rawh.

I chaw ei ber ah fiber gram 8 tal dah tum ang che. Hei hi carbohydrate tamna diet ei hian a pawimawh hle. Fiber hi sponge ang a ni. Sugar absorption a ti slow a, rei zawk i chaw ei tir a, thinlung hriselna atan pawh a tha hle bawk. Tin, zunthlum vei te hi thinlung natna vei an tam zawk tih kan hriat reng a ngai bawk. Chuti a nih chuan heng fiber tamna ei tur te hi engte nge ni?

3. Carbohydrates tihtlem la, oil tha tak tak dah tel bawk ang che.

"Oil" tih thumal hi mi zawng zawngin hlau mah se, i taksa tana tha tur oil "tha" a awm bawk. Chungte chu "monounsaturated fats" an ti a. Hengte hian i thisen sugar level control turin a pui thei a ni. Entirna tha ber chu avocado, cashew, peanut, olive oil, leh canola oil te hi a ni . Mahse, hengte hian calorie a pai tam hle tih hre reng ang che. Chuvangin ei leh in tlem a pawimawh . I salad-ah hian avocado slice khat emaw, cashew kut khat emaw dah la. Chaw siam nan coconut oil aiah olive oil emaw canola oil emaw hman a tha zawk.

4. I sugar level tisang lo ei tur thlang rawh.

Chaw thenkhat chu thisen sugar a tisang nghal lo. Hengte hi i plate-a i dah hian carbohydrates (buhfai ang chi) hian i thisen sugar a tihbuai theih dan thisen sugar level-a nghawng a neih dan chu i balance thei ang. Duhthlan tur tha tak takte chu:

• Sa thau lo
• Vawk vun nei lo
• Sangha
• Avocado a ni
• Lettuce chi hrang hrang
• Eggs a ni
• Cheese (a thlum dan tur) .

5. Saturated Fat tih tlem

Saturated fat hrisel lo , chu chu ran thau hman hi a theih ang angin tihtlem rawh. Entirnan, coconut milk condensed ai chuan tui hmanga broth siam a pawimawh hle a, sa thau lai te chu paih chhuakin chhum a, butter leh ghee hman tlem a pawimawh hle. Chu ai chuan, thlai aṭanga siam protein-te chu ngaihtuah zâwk rawh . I eitur ah hian lentils, chickpeas, green beans, leh soy ang chi te dah tel fo ang che.

6. Packet-a description awm chu chhiar la (Label chu en rawh) .

Store atanga i lei tur packaged food eng pawh label chhiar thin ang che.Calorie, carbohydrates, fiber, leh thau chungchang chipchiar takin tarlan a ni. A pawimawh ber chu label-a "serving size" en a ni a, chu chu "mi pakhat tana tling zat" tihna a ni. A châng chuan, number hian serving khata calorie awm zat a tarlang a, package chhunga calorie awm zat a tarlang lo. He thu hriat hian i thisen sugar control-na kawngah nasa takin a pui thei a ni.

7. Vegetable oil hi i thian atan siam rawh

A chunga kan sawi tawh ang khan canola oil leh olive oil te hi i cooking oil ber atan siam rawh. An pahnih hian healthy monounsaturated fats an nei tam hle. A bik takin canola oil hian thinlung hriselna atana tha omega-3 fatty acids a pai tam hle .

8. Salad ei awlsam turin siam rawh

"Salad siam tur chuan lazy lutuk" i tih chuan, hei hi a awlsam hle. Spinach, lettuce, cucumber, tomato ang chi thil te chu chop la, airtight container-ah dah la, fridge-ah dah rawh. Mahse, dressing (sauce) chu dah tel lovin . Tichuan he salad mixture hi ni engemaw zat i hmang thei ang. Ei hma minute engemaw zat hnuah a mamawh zat ei la, lime tui tlem te, pepper powder tlem te, leh olive oil tlem te te dah la, mix rawh.

9. Dessert atan thei salad

Chaw ei zawha sweet treat i duh chuan sugary dessert ai chuan fruit salad mawi tak siam rawh. I duh duh thei chi hrang hrang tlemte chop la, chutah chuan lime tui tlem te te dah la. Lime tui-a vitamin C awm hian a rah a rawn sen loh nan a pui ang a, a thlum a ti sang bawk ang.

10. I in tur chu ngaihtuah nawn leh teh.

Kan ei leh inah kan fimkhur hle a, kan in tur erawh kan theihnghilh thin. Sugary drinks, packaged fruit drinks, leh zu hian hidden sugar leh calorie a pai tam hle. Hengte hi i thisen sugar level control nana daltu lian tak a ni.

In tur tha ber chu tui thianghlim a ni. Chutiang chu i duh loh chuan tui fizzy , unsweetened tea, coffee , Belimal, emaw Ranawara ang chi thil in tum ang che.

Heng tih dante hi i nunah zawi zawiin han belh leh rawh. Vawikhatah engkim thlak danglam a har khawp mai. Mahse, thawhrimna tlem i neih chuan hei hi i nunphung a lo ni tawh ang. Engmah rinhlelhna i neih chuan doctor hnenah thurawn zawt fo thin ang che.

Take-Home Thuchah a ni

• To live a healthy life with diabetes , ei tur thlan danah fing taka awm a pawimawh hle.
• Chaw thianghlim, buhfai var leh chhang var ang chi ei ai chuan, buhfai chi hrang hrang , brown rice with bran leh whole wheat chhang ang chi chi hrang hrang thlang zawk ang che.
• Fiber tamna ei tur, thlai, thei , leh nut te chu i eitur ah telh fo ang che. Thisen thlum control leh thinlung hriselna atan a pui bawk.
• Saturated fats tihtlem la, monounsaturated fats avocado, cashew, leh olive oil te ei tam rawh.
• Sugary drinks leh zu in loh vek tur a ni. Chu ai chuan tui leh tea thlum loh ang chi in tur thlang zawk rawh.
• I ei leh in chungchangah ngaihtuahna i neih chuan doctor nen sawiho hreh ngai suh .

Zunthlum, zunthlum, zunthlum tan chaw, sugar control, eitur hrisel, nutrition sinhala, zunthlum diet sinhala