Zunthlum i nei em? Tichuan i thisen sugar level control nan diet a pawimawh zia i hre tawh ngei ang. "Vegan" diet chungchang hi i hre tawh mai thei. Mi tam tak chuan hei hi sa leh sangha ei loh vang mai mai niin an ngai. Mahse, hei hian engtin nge zunthlum vei chu a nghawng tak tak? Hriselna atan a tha tak tak em? A awlsam leh dik takin sawi ila.
A hmasain, i en ang u, vegan diet hrisel chu eng nge ni?
"Vegan" hi vegetarian diet-a tel ve a ni. A awlsam zawngin, rannung thil siam engmah ei loh tihna a ni. Chu chu sa, sangha leh vawk chauh ni lovin, bawnghnute aṭanga siam eng pawh, artui, bawnghnute, leh cheese te pawh a ni. Vegan strict thenkhat chuan honey pawh an ei lo.
Mahse hetah hian a pawimawh ber chu "vegan" tih ziak ei tur zawng zawng hi a tha vek lo. Ngaihtuah teh, dawr chhunga biscuit, chips leh chhang var thenkhat chu vegan an ni mai thei. Mahse refined flour, sugar, leh starch te an nei a, chu chu nutrient leh fiber an tlem hle tihna a ni. Dik tak chuan heng chawte hian Type 2 Diabetes a thlen thei bawk.
Chuvangin, vegan diet atanga hlawkna dik tak siam tur chuan a theih ang anga natural, whole leh low-processed ei tur kan thlan a ngai a ni.
I ei leh in lama belh tur tha ber berte han thlir ila.
| Chaw chi hrang hrang | Entirna leh sawifiahna awlsam tak |
|---|---|
| Thlai leh thei chi hrang hrang | Thei thar, thlai hring (spinach, kale ang chi), leh thlai dang zawng zawng. |
| Legumes a ni | Thil chi hrang hrang, lentils, chickpeas, green beans, leh peas te. Hengte hian protein a pai hnem hle a ni. |
| Thlai chi hrang hrang | Brown rice chu bran, oats, buckwheat, whole-grain chhang nen a inzawm a. |
| Nuts & Thlai chi hrang hrang | Thil chi hrang hrang, cashew, peanut, almond, flax chi, leh chia chi te. |
| Soy thil siam chhuah te | Tofu leh tempeh ang chi thil hi protein atan chuan duhthlan tur tha tak a ni. |
| Chaw ei tur tha tak tak dah belh | Fortified non-dairy milks leh low-sugar cereals te chu vitamin leh minerals te dah tel a ni. |
Zunthlum vei tan hetiang ei leh in hian eng hlawkna nge a neih?
Saturated fat, rannung thila awm hian kan taksaah inflammation a tipung a, thinlung natna kan vei theihna a tipung bawk. Hei hian insulin resistance leh Type 2 Diabetes vei theihna a tipung bawk.
Mahse, vegan diet hrisel takah chuan thlai atanga unsaturated fats a tam hle. Thlai atanga siam chaw te hian fiber, antioxidants, minerals, leh polyphenols te a pai tam hle bawk. Heng nutrients te hian zunthlum lakah a venghim che a, i thisen glucose level control nan a pui bawk.
Research-in a hmuh chhuah hlawkna dang ṭhenkhat chu hetiang hi a ni:
- Diabetes avanga neuropathy lo awm thin control nana pui.
- Thisen cholesterol level tihhniam.
- Taksa rihna tihtlem tura puitu.
- I A1c level (thla 2-3 kalta chhunga thisen sugar level average) control theihna tura puitu.
- Insulin sensitivity tihchangtlun.
- Thisen sang tihhniam.
- Metabolic syndrome control-na atana puitu.
- Kan intestines-a bacteria \angkai tak takte lo thanglian zel tura tanpui.
Pawimawh tak: I ei leh in i thlak danglam a, i thau i tihniam chuan insulin emaw zunthlum damdawi i mamawh zat a danglam thei. Chuvangin, kg 5 i hloh apiangin Doctor hmu la, a hnenah hriattir thin ang che. I damdawi ei tur tihtlem a ngai em tih chu a rel ang.
Hei hi Type 1 Diabetes vei tan pawh a tha em?
Hei hi chiang taka kan hriatthiam a ngai a ni. Vegan diet hrisel hian i zunthlum hi a tidam kim thei lo. Mahse, i thisen sugar level a stable zawk theih nan a pui thei a ni. I rihna i tihtlem chuan i thisen sugar level a tihniam thei a ni. Hei hian insulin i ei zat i thlak a ngai mai thei. Chuvangin, i ei leh in emaw, i taksa rihna emaw i tihdanglam chuan i doctor nen engkim sawiho a, a thurawn zawm chu a him ber .
Risk a awm em? Nutritional deficiency te hi engtin nge ni ang?
Type 1 emaw type 2 diabetes i neih chuan vegan diet ruahman fel tak zawm a him. Mahse, thing leh mau atanga siam ei hian rannung atanga siam ei nen khaikhin chuan nutrient thenkhat a tlachham mai thei. Mahse lungngai suh, ruahmanna fel tak i siam chuan i taksa mamawh zawng zawng i hmu thei ang. Thil pathum i tih tur a awm a, chungte chu:
1. I chaw ei tur chu uluk takin ruahman rawh.
2. I taksa tana calorie leh protein dik tak neih.
3. Chaw chi hrang hrang ei (thil inang mai ni lo).
A chang chuan, i doctor pawhin vitamin supplement ei turin a ti thei bawk. Thlai atanga siam ei tur atanga key nutrient thenkhat kan hmuh theih dan tur i lo en ang u.
| Essential nutrient a ni | Vegan diet atanga hmuh theih dan tur |
|---|---|
| Protein a awm a | Puitling chuan ni khatah protein gram 46-56 vel a mamawh a. He thil tum hi nitin lentils, chickpeas, green beans, soy products (tofu), leh nut chi hrang hrang ei hian i ti thei ang. Chaw ei ber apiangah protein tamna thil tel tel bawk ang che. |
| Calcium leh vitamin D te a awm bawk | Fortified soy milk, almond milk, etc. hmang la, zingkar oatmeal siam dawnin tui aiah hetiang milk hi i hmang thei ang. Almond hian calcium a pai bawk. |
| Vitamin B12 a ni | Hei hi vegans te fimkhur bik tur vitamin a ni. Thlai atanga siam ei tur hian B12 hi a pianphungah a tlem hle. Fortified cereal, nutritional yeast, leh tempeh te hi B12 awmna hmun vek an ni. Mahse, ngaihtuahna i neih chuan i doctor nen inbiakna neih a tha ber a, i ei tam em tih hriat chian a tha ber. |
Okay, hei hi ka lo enchhin ve duh khawp mai. Tunah hian engtin nge ka tih ang?
Vegan diet lama inthlak i ngaihtuah a nih chuan i tih hmasak ber tur chu i doctor nen inbiakna neih hi a ni. Zunthlum vei te nena thawhhona lama tawnhriat nei dietitian i hmuh theih chuan a tha zawk.
He diet hi i tan tawh chuan kum khatah vawi khat tal thisen test neih a tha. I doctor chuan i vitamin B12, iron, vitamin D, leh calcium level te chu i ei leh in tur dik tak a nih leh nih loh a enfiah thei ang. Nutritional deficiency a awm chuan eng vitamin emaw supplement dang emaw i mamawh tih a hrilh thei che a ni.
Take-Home Thuchah a ni
- Vegan diet hrisel, ruahmanna fel tak siam hian zunthlum control a pui thei a ni. Mahse, processed vegan foods hi a hlawk lo.
- Hei hi zunthlum damdawi tluantling ni lo mah se, thisen sugar level leh weight control-na kawngah nasa takin a pui a ni.
- A bik takin zunthlum damdawi i ei a nih chuan i ei leh in lama inthlak danglamna lian tham i neih hmain i doctor nen inbiakna neih hmasak phawt ang che.
- Vegan diet i zawm chuan protein, vitamin B12, calcium, leh vitamin D te ang chi nutrients te hi a bik takin ngaihven rawh.
- I hriselna enfiah turin doctor nen inbiak reng tur a ni.
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