Zunthlum i vei a nih chuan i thisen sugar level i enfiah fo a ngai tih i hria a ni mai thei. I doctor chuan kum khatah vawi tam tak thisen test A1c test an tih chu neih tir turin a rawt thei bawk. He test hian a tum ber chu i thisen sugar level hniam taka dah a, i hriselna humhimna tur a ni. He thil tum tihhlawhtlinna tur hian thil engemaw zat i tih theih a ni.
A1c hian eng nge a awmzia tak?
Thisen sugar test pangngai ang lo takin A1c test hi a danglam deuh hlek a ni. A awlsam zawngin, i thisen sen (red blood cells)-a hemoglobin an tih protein-a sugar awm zat a teh a ni. Thla hnih atanga thla thum kalta chhunga i thisen sugar level averages tarlanna ‘report card’ angin ngaihtuah rawh. I zunthlum hi engtiang chiahin nge a thunun theih tih chiang takin a hriattir thei che a ni.
A tlangpuiin i A1c chu 7% hnuai lam dah tum tur a ni . Mahse, he thiltum hi i dinhmun azirin a danglam thei. I doctor chuan i tih tur dik tak a hrilh ang che. I A1c chu hrisel level-a awm reng tura hmalakna hian nakin lawkah harsatna lian tak tak, nerve chhiatna, mit lama harsatna, leh thinlung natna te i neih theihna chu nasa takin a ti tlem thei a ni.
Chuti a nih chuan engtin nge he A1c value hi kan tihhniam ang?
Doctor-in a tih ang chiaha damdawi ei bakah hian trick tlemte i enchhin theih tur chu hetiang hi a ni.
1. Kitchen-ah hian inthlak danglamna tlemte i siam ang u: Portion Control
A hmasa berin i kitchen-ah hmanraw thar engemaw zat dah la. I neih loh chuan tehna set khat leh kitchen scale la rawh. Hengte hian portion size dik taka tehna atan a pui ang che. I taksa mamawh aia tam i ei chuan i thisen sugar level a sang ang. Chuvangin i ei zat control hi i A1c tihhniamna tha ber pakhat a ni.
A tir lamah chuan ei tur chi hrang hrang tana healthy portion size chu eng nge ni tih hriat theih nan i ei tur tehna hi a tha hle. Serving khata ei tur size dik tak i hmuh chuan mak i ti mai thei a, a bik takin carbohydrates (starch) tamna ei tur, buhfai, chhang, leh noodles te tan chuan. Mahse, he tih dân hian tum loh taka ei tam lutuk loh nân kawng thui tak a zawh thei a ni.
2. Chaw ei tur chu fing takin i remkhawm ang u.
Carbohydrates (starches) awmna ei tur hian nutrient dang aiin i thisen sugar level a nghawng nasa zawk tih hi a dik a ni. Starchy foods i ei fo chuan i A1c chu a pung zauh zauh thei. Mahse, carbohydrate zawng zawng hi harsatna a ni vek lo tih hre reng ang che. Starchy chauh ni lovin fiber leh nutrient tamna carbohydrates kan thlang tur a ni.
Mithiamte chuan i plate chanve chu starch tlem thlai chi hrang hranga khat turin an fuih.
Hei hi awlsam zawka hrethiam turin hei hi han thlir ila.
| Plate atanga a then | Eng nge telh tur | Entirnan |
|---|---|---|
| Plate chanve (1/2) vel a ni | Starch tlem nei thlai chi hrang hrang | Carrot, bean, thlai chi hrang hrang, beet, tomato, cucumber |
| Plate atanga rei vak lo (1/4) . | Protein thau tlem nei | Vawk, sangha, artui, lentils, chickpeas, soy |
| Plate atanga rei vak lo (1/4) . | Thlai chi hrang hrang | Brown rice, millet, oats, barley te pawh a awm bawk |
3. I chaw ei tur ruahman lawk (Meal Planning) .
Chaw buatsaih dân chu awlsam tak angin lang mah se, i chaw ei tûr i ruahman lawk chuan a rah chhuah chu a ṭha zâwk thei hle. Engati nge? Ruahman lawk lo leh riltam laia ei thin mi i nih chuan calorie leh carbohydrates tamna ei tur i thlang fo thin. Entirnan, ‘fast food’, Bakery foods, ‘short-eats’ tih te hi a ni. Heng thilte hian i thisen sugar level leh A1c value a tisang nghal vat thin.
Chu ai chuan kar tir lamah chuan i ei tur ber atan eng nge i ei dawn tih leh chutiang atana i mamawh tur thilte chu ruahmanna felfai tak siam rawh. Chutiang chuan ei leh in hnua thisen sugar level sang nghal mai tur tihtlemtu ei tur hrisel thlan tur i nei reng ang.
4. Weight loss: Goal lian tak tak neih a ngai lo!
Type 2 Diabetes vei zawng zawng hi an thau lutuk vek lo. Mahse tlem i thau lutuk a nih chuan i A1c-a inthlak danglamna tha tak hmuh theih nan i ngaihtuah angin i taksa rihna tihtlem a ngai lo mai thei.
Tuna i rit zawngah hianDiabetic doctor-te chuan 5% leh 10% inkar tihtlem tum turin an rawt fo thin .
Hei hi a chhan chu i taksa rihna sang zawk i tihtlem chuan i taksaa insulin hormone hian thisen sugar level a tihniam thei zawk a ni. Chumi awmzia chu hun kal zelah i A1c level a tlahniam dawn tihna a ni.
5. Exercise kan tih dan hi tlem han thlak ila.
Ei leh in tha bakah hian A1c tihhniamna atana i tih theih pawimawh ber pakhat chu exercise hi a ni. Mahse nitin treadmill-ah tlan mai mai suh. Exercise hmanraw tangkai tak dang a awm a, chu chu chakna zirtirna a ni .
Aerobic exercise, kea kal, tlan, emaw cycle khalh ang chi te, leh resistance exercise, weight lifting ang chi te hian i A1c level tihhniam nan a pui thei a, chu chu i tih fo chuan a ti hniam thei a ni I duh duh exercise i thlang thei.
Exercise i tih hian i taksa ruhte hian chakna a mamawh a ni. Chutiang ti tur chuan i thisena sugar awm chu an hmang thin. Hei hian chaw ei kham hnuah i thisen sugar level a tisang nghal vat thin. Exercise i tih danah i siam chuan i A1c level chu a tlahniam zauh zauh tih i hmu ang.
6. Damdawi hman dik a pawimawhzia
Diet leh exercise hmangin i A1c i tihhniam thei. Mahse i doctor-in metformin ang damdawi a pe che a nih chuan a pek ang chiaha ei a pawimawh hle a, a hun taka ei a pawimawh hle bawk . I damdawi i skip fo chuan i thisen sugar level a sang thei a, chu chuan A1c a ti sang thei a ni.
Damdawi ei kha bansan ngai suh la, nangmah chauhin a dose pawh thlak ngai suh. Thutlukna i siam hmain i doctor nen inbia fo ang che.
I tum ber chu damdawi ei tlem emaw, tihtawp emaw a nih chuan i doctor nen sawiho rawh.
7. Supplement chungchangah fimkhur rawh
Market-a supplement tam tak chuan A1c a tihhniam thu an sawi a, mahse chutiang sawina back up tur chuan research a awm tawk lo. A chang chuan cinnamon ang chi thil hian hun kal zelah A1c level chu eng emaw chen a tihhniam theih nan a pui thei bawk. Mahse, supplement eng pawh i hman hmain doctor zawt hmasa phawt ang che.
Take-Home Thuchah a ni
- A1c hi thla 2-3 kalta chhunga i thisen sugar level average a ni. Hriselna level-a dah hian zunthlum harsatna a veng thei a ni.
- I ei tur portion size te ngaihtuah la, a bik takin carbohydrate foods buh leh chhang ang chi te hi ngaihtuah la.
- I plate chanve chu thlai hmangin khat la, a chanve chu protein-in khat la, a bak chu whole grains-in khat rawh.
- Thisen thlum control nan exercise neih fo hi a pawimawh hle. Kea kal, tlan, leh weight lifting te pawh a pawimawh hle.
- I doctor-in a pek angin damdawi ei tur a ni a, chaw ei tur engmah skip lovin ei thin ang che.
- Thil danglam i tih hmain doctor nen inbiakna nei fo la, a bik takin supplement thar i hman hmain.
- He zinkawng hian hun engemaw chen a la ngai dawn a ni. Zan khat thil thuah result beisei suh. Heng hriselna lama tih dante hi dawhtheihna leh inpekna nen zawm rawh. I A1c chu a tla thla ngei ang!
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