Zunthlum i nei em? A nih loh leh i chhungte emaw, i thiante emaw hian hetiang dinhmun hi a nei em? Mi tam tak chuan zunthlum an vei tih an hriat chuan a tir lamah an lungngai a, an hlau bawk. "Aw my, ka nun a tawp tawh" tih an ngaihtuah fo thin. Mahse chu chu thudik a ni lo. Zunthlum hi uluk taka enkawl a nih chuan nun pangngai, a nih loh leh a tha zawk leh hlim zawk a thlen thei a ni. Vawiin hian chutiang mi tawn tak tak kan sawi dawn a ni. He thawnthu hi i tan chakna nasa tak a ni ang.
Zunthlum i vei tih i hriat khan eng thil nge thleng?
He thawnthua mipa hi kum 2019 khan Type 2 Diabetes a vei tih hmuhchhuah a ni a, a HbA1c (thla 3 kalta chhunga i thisen sugar level average) chu 12.7% a ni. A chaw ngheia glucose chu 283 mg/dL a ni. Hengte hi hlutna sang tak tak an ni. A tirah chuan, "Ka khawvel hi a chim ta," tiin a ngaihtuah a. Mahse, rang takin a hneh ta a, "Okay, hei hi ka thunun thei ang," tiin ruahmanna a siam ta a ni.
Chuti a nih chuan eng nge a tih? A awlsam zawngin a nunah thil lian pathum a tidanglam a ni.
1. Ei leh in tur
2. Exercise tih tur a ni
3. Damdawi ei dik
Heng pathumte hi a inkawp chuan kilo 18 vel a hloh tawh a ni. Vawiin thleng hian a HbA1c value chu a level tha hle a, 6.3% a ni. En teh, tumruhna i neih chuan engmah tih theih loh a awm lo, a dik em?
Sugar control nana a thil tih pawimawh ber berte chu
Tunah chuan he zinkawng zawh tura a puitu thil tih dan pawimawh tak tak thenkhat han thlir ila. Hengte hi i tan pawh a tangkai hle ang.
Exercise hi a pawimawh hle.
Exercise hi a nunah thil lian tak a lo ni ta a ni. Kar khatah ni hnih emaw ni thum emaw gym-ah a kal thin. Chutah chuan cardio leh strength training te a ti vek a ni .
- A hmasa berin treadmill-ah minute 15-20 vel kal ang che.
- Tichuan weight lifting leh floor exercise engemaw zat ka ti thin.
- A tawpah chuan exercise session chu treadmill-ah minute 10-15 vel kal lehin a zo ta a ni.
A pawimawh ber chu i duh ang, i duhzawng exercise thlan a, chu chu zawm tlat hi a ni. I doctor nen sawiho la, thurawn la rawh.
Sugar level enfiah fo thin
A tir lamah chuan a phone-a app hmangin a ei zawng zawng a track vek a, carbs engzat nge tih leh protein engzat nge tih te pawh a track vek a ni. Mahse tunah chuan a thiam tawh em em a, eng ei tur nge a tan a tha tih a hre ta.
Ngaihtuah teh, a châng chuan kan duhzawng thil ei duhna kan nei vek a. Pasta emaw noodles emaw ang chi thil. Chutiang thil kan ei hmain kan thisen sugar level kan check hmasa thin. Sugar level chu 100-102 mg/dL ang level tha takah a awm chuan tlem kan ei thin. Mahse sugar level chu 125-130 mg/dL ang deuh deuh a nih chuan chu chaw chu chu ni atan chuan kan pumpelh vek a ni. Eng tih dan tha tak nge ni lawm ni?
Damdawi a hun taka ei
Ni khatah metformin 2000mg a ei thin. Zingah 1000mg leh zanriah nen 1000mg. Hei bakah hian cholesterol tihhniamna damdawi Lipitor tih chu thinlung venna atan a ei bawk. Heng damdawi chi hrang hrang leh a dose hi mi hrang hrangah a inang lo. Chuvangin, i damdawi ei tur hi doctor-in a tih ang chiah chiah ei reng a pawimawh.
Engtin nge i ei leh in i thunun?
Diabetes chungchanga mi tam takin an hlauh ber pakhat chu diet control hi a ni. Mahse, i ngaihtuah angin a harsa lo. Engtin nge a tih tih hi en teh.
| Chaw | Ei tur thil (Entirna) . | Thil hriat reng tur |
|---|---|---|
| Tukthuan | Protein tamna thil, egg ang chi. Hun i neih loh chuan protein bar tha tak a ni. | Protein tamna chaw ei atanga ni tan hian nitin thisen sugar level a control thei a ni. |
| Chawchhun | Sandwich pakhat, low-carb chhang (e.g. cheese, sa/nga) slice hnih awmna. | Chhangphut slice pangngaiah hian carbs gram 18 vel a awm laiin, chhangphut slice hniam takah chuan gram 9 chauh a awm thung. |
| Ei tur | Protein bar, apple pakhat, peanut butter, strawberry leh blackberry te nen. | Carbs hi main meal khatah gram 35 hnuai lam leh snack khatah gram 15 hnuai lam dah ka tum thin. |
| Zanriah | Protein tam zawk. Sa, vawk emaw sangha (salmon ang chi) leh thlai chi hrang hrang broccoli ang chi. | A sawi dan chuan a lian ber chu zan dar 6:30 - 7:00 hnu lama engmah ei loh hi a ni. |
Zunthlum a vei tih a hriat tirh khan alu, chhang, buhfai, leh pasta ang chi thilte chu a ei tawh lo vek a ni. Mahse tunah chuan control-in a ei tlem hle. Entirnan, pasta ei duhna a neih chuan kut zungtang khat chauh a ei thin . Hei hi thurawn pawimawh tak a ni.
He zinkawngah hian min puitu mi leh thilte
He mi felin a sawi ang hian he zinkawng hi nangmah chauhin i paltlang thei lo. A hlawhtlinna chhan lian tak chu i chhehvela support group tha tak i neih vang a ni. I thiante leh chhungte fuihtu leh i tihsualte kawhhmuhtu i neih hi chakna ropui tak a ni.
"I tanpui thei tur mi biak hi a pawimawh hle. Hei hi nangmah chauha tih theih a ni lo."
Zunthlum vei tam tak chuan he khawvelah hian mahni chauha awm, thliarkar pakhata tang tlat ang maiin an inhria. Engtin nge tih tur leh tu hnenah nge tanpuina dil tur pawh an hre lo. Anmahni hrethiam leh puitu doctor neih loh pawh hi harsatna lian tak a ni.
Chuvangin a thil tih tha ber chu endocrinologist hmuh a ni . I chhungkaw doctor bakah hian hetiang specialist te puihna hi lak a tha hle. Tin, i tanpui theitu mi dangte hnenah pawh an refer thei che a, chu chu nutritionist ang chi hi a ni .
Engtin nge harsatnate chu i hneh?
Diabetes nen pawh hian stress enkawl hi a pawimawh hle. Stress tihziaawm nan a fanu bulah hun a hmang thin. An pahnih hian thlai huan an din dun a, chuta tang chuan thlai huan an seng thei hi an lawm hle.
A harsatna lian ber chu tumahin an en loh lai, amah chauha a awm laiin thil dik tih hi a ni. "Eng nge ka ei ang? Gym-ah ka kal dawn em ni? Zing lam commute-a donut ei duhna hi ka titawp thei ang em?" Hengte hi a tan chuan harsatna a la ni reng a ni. A chang chuan iced coffee sugar tel lo a in lai hian a tan chuan donut ei loh a harsa thin.
Chuti a nih chuan chutiang hunah chuan eng nge a tih? A phone-a a fanu thlalak chu a en a.
"Tunah hian kum 46 ka ni tawh. Ka fanu hian nupui a neih ni hian a kut hi chelh ka duh a. I ngaihtuah chian chuan thutlukna dik siam a awlsam hle."
I hmangaih tak tan, i hmalam hun atan thil dik ti turin chakna a pek chezia hi en rawh.
Take-Home Thuchah a ni
- Zunthlum (Type 2 Diabetes) hi nun tawpna a ni lo. Condition enkawl theih a ni.
- Diet, exercise, leh damdawi pek dan anga ei hi a pawimawh vek a ni.
- I thisen sugar level leh HbA1c te enfiah fo thin ang che. Chumi chungchang chu i doctor nen sawiho rawh.
- Diet control tih hian engkim ei loh tihna a ni lo. Carbohydrates tlem leh protein tamna ei tur thlan a, a tlem berah ei a ni.
- He zinkawng hi mahni chauha paltlang a har khawp mai. Chhungkaw \anpuitu, \hiante, leh medical team \ha tak neih hi chakna ropui tak a ni.
- A châng chuan thutlukna siam harsa i tih hunah chuan nun i duh chhan chu i inhriat nawn tir ṭhin. Chu chu i chakna ropui ber a ni ang.
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