Zunthlum i vei chuan mi tam zawk aiin i ei leh in tur hi tlem tal i ngaihtuah a ngai a ni lawm ni? Chaw thenkhat i ei hian i thisen sugar level a sang nghal tih i hre tawh mai thei. Hei hi a takah chuan mi tam tak tan chuan harsatna a ni. Chuvangin vawiinah hian carbohydrates leh fiber, zunthlum vei thisen sugar level direct-a nghawng thei, mahse kan taksa tana pawimawh tak tak, nutrient pahnih chungchang hi han sawi ila.
Carbohydrates leh zunthlum hi eng inzawmna nge ni?
A awlsam zawngin kan taksa tana chakna petu fuel ber chu carbohydrates hi a ni. Nitin kan ei leh in tam takah an awm a.
Ngaihtuah teh, kan ei zawng zawng, buhfai, chhang, noodles, floury foods pasta, potato, sweet potato, leh cassava te bakah sweets, thei, bawnghnute, leh yogurt te pawh hian carbohydrates a tam emaw a tlem emaw a pai vek a ni.
Zunthlum vei tan carbohydrates chungchangah a bik takin a fimkhur chhan chu hetiang hi a ni: Carbohydrates hian taksaa protein emaw thau emaw lut aiin thisen sugar level a tisang rang zawk hle.
I taksa insulin-in a tuar theih aia tam carbohydrates i ei chuan a sugar tam zawk chu i thisenah a pungkhawm a ni. Chumi rah chhuah chu thisen sugar sang a ni. Chutiang bawkin i taksa mamawh aia tlem carbohydrates i ei chuan i thisen sugar chu hlauhawm takin a tlahniam thei a ni. Chuvangin he balance hi vawn reng a pawimawh hle.
"Carb Counting" hian a pui dawn em?
Ni e, a dik tak zet. Hetiang balance neih theihna kawng tha ber pakhat chu "carb counting" tih hi a ni. Hei hian i ei leh in emaw i ei apianga carbohydrates awm zat chu gram-a chhut a, ni khat chhunga i chaw ei zingah inang tlang taka sem tihna a ni.
Hetiang method hian i taksain carbohydrates tam tak vawi khatah a hip lut thei lo a, hei hian i thisen sugar level chu rang taka spike leh dip awm lovin a stable reng thei a ni.
Tunah chuan market-a food package tam takah chuan `Nutrition Facts` label-ah `Carbohydrates` gram engzat nge awm tih chiang takin an tarlang a ni. He information hi nitin ei leh in tur ruahman nan i hmang thei ang. Entirnan, chocolate bar emaw, thei in emaw-a carbohydrates awm zat chu thei thar aiin a tam zawk tih i hmu ang.
He carbohydrate chhiar dan hi a bik takin:
- Ni khata vawi tam tak insulin injection ei thinte tan
- Insulin pump hmangtute tan
- An ei leh in lama chi hrang hrang leh inthlak danglam theihna zawngtute tan
Mahse he method hi mi zawng zawng tan chuan tih ngei ngei tur a ni lo. As an alternative to this , ‘diabetes food exchange lists’ a awm bawk.Thil tih dan dang pawh a awm a, chungte chu: Hemi chungchang hi i doctor nen inbia a, eng method nge i tana tha ber leh i tan a awlsam ber tih rel chu a finthlak hle.
Kan theihnghilh thin hero - Fiber!
Carbohydrates kan sawi hian kan sawi tur dang a awm ngei ang. Chu chu fiber a ni a, a nih loh leh kan hriat vek angin fiber . Fiber pawh hi carbohydrate chi khat a ni a, mahse taksain a ei awlsam lo. Chuti a nih chuan zunthlum vei tan chuan hei hian eng hlawkna nge a neih?
1. Thisen thlum control: Fiber tamna ei tur i ei chuan chu ei tur a sugar chuan thisenah a luh dan a ti hniam a. Chuvangin thisen sugar level hi a spike nghal lo.
2. Cholesterol a tihniam: Fiber hian LDL (Low-Density Lipoprotein) cholesterol , taksa tana hlauhawm tak a tihhniam theih nan a pui a ni. Hei hi zunthlum nena lo awm thin thinlung natna tihziaawmna atan a pawimawh hle.
3. Weight control: Fiber tamna chaw ei hian chawhmeh i neih theih nan a pui a, chu chuan ei tam zawk nan a pui a ni. Hei hian i rihna a thunun thei a ni.
A tam zawkah chuan ei leh in atang hian nitin kan mamawh fiber kan hmu lo. Chuvangin he nutrient hlu tak hi kan ei leh in ah engtin nge kan dah belh theih ang tih i lo en ang u.
Eng ei tur nge fiber tamna?
Fiber hi thlai atanga siam chawah a awm tam ber. Hengte hi nitin ei leh inah telh tum ang che.
| Chaw ei tur chi hrang hrang | Entirnan |
|---|---|
| Thlai leh thlai thar te | Guava, orange, apple, thlai hnah hring (gotu kola, mukunuwenna), bean, carrot, okra |
| Nuts vawt tak tak siam | Chickpeas, peas, green beans, lentils te pawh a awm bawk |
| Cereals leh bran te | Brown rice (red rice), buckwheat, oats, barley, bran chhang leh crackers te a awm bawk |
| Nut leh chi chi hrang hrang | Cashew, peanut, almond, pumpkin chi, flax chi te a awm bawk |
I ei leh in atanga fiber tam tak i hmuh harsat chuan fiber supplement pawh i ei thei a, i doctor-in a tih angin i ei thei bawk. Entirnan, market-ah hian psyllium leh methylcellulose te ang chi thil a awm a.
Mahse, thil pakhat hre reng ang che! I ei leh in ah fiber i dah belh zauh zauh tur a ni . Fiber tamna ei tur i ei tan nghal a nih chuan, i rilru hahna, pum na, gas te ang chi i nei thei. Chuvangin kar khat emaw kar hnih emaw chhungin heng ei turte hi zawi zawiin dah la. Tin, fiber i ei tam hian ni khata tui i in zat hi i tipung ngei ang .
Take-Home Thuchah a ni
- Zunthlum i neih chuan i ei leh in a carbohydrates awm zat hi ngaihtuah a pawimawh hle a, hei hian i thisen sugar level direct-in a nghawng a ni.
- Carb counting hi thisen sugar level nghet taka awm theihna tura hmanraw tangkai tak a ni a, a bik takin insulin hmangtute tan chuan a tangkai hle.
- Fiber hi thian tha tak a ni a, zunthlum control nan a pui hle. Thisen sugar a control mai bakah cholesterol tha lo tihziaawmna atan a pui bawk.
- I ei leh in ah hian thlai atanga siam ei tur tam zawk, thei, thlai, whole grains, leh nut te telh la, nitin fiber i ei tam rawh.
- I ei leh in lama inthlak danglamna i siam hmain doctor rawn hmasa phawt la, a bik takin carbohydrate chhiar ang chi hmanraw i hman hmain.
💬 Comments (0)
Comment a la awm lo. Hetah hian i comment hi a vawikhatna atan add rawh.
I comment kha add rawh