Diabetes (Zunthlum) neite tana ei tur tha leh thalo chungchang

( I post chhawng dawn a nih chuan i thu lak na Source hi dah lang zel ang che, Youtube ah chhiar chhuah phal a ni lo) 

Zunthlum (Diabetes) hi kan thil ei leh kan nundan phung (lifestyle) nena inzawm tlat natna a ni a. Enkawl dam hlen theih a nih loh pawhin, thil ei thlan fimkhur hian zunthlum hi thunun theih tak a ni. Zunthlum nei tan chuan kan taksa-a "Sugar level" (thisen thlum) tisang vak lo thei tur ei tur thlan thiam a pawimawh ber.

A hnuaiah hian Zunthlum neite tana ei tur tha leh ei loh tur te chipchiar takin kan tarlang ang e:

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1. Ei tur tha (Hrisel te)

Zunthlum neite tan hian "Fiber" (muka) ngah leh "Glycemic Index" (GI) hniam lam ei a tha. GI hniam kan tih chu kan taksa-a thlum a luh ruala thisen thlum tithul thut lo thei tur chi a ni.

A. Thlai hnah hring leh Vegetable te

Heng hi zunthlum nei tan chuan "superfood" an ni.

• Antam leh Thlai hnah hring: Calories a tlem a, Vitamin C leh antioxidants a ngah. Hei hian mit leh kal tana harsatna (complications) lo thleng tur a veng thei.

• Bawkbawn, Bean, leh Carrot: Heng hi fiber an ngah avangin riltam a tihniam a, thisen thlum a vawng hmun thei.

• Kailun (Broccoli): Magnesium a ngah a, hei hian insulin hnathawh a pui thin.

B. Be chi hrang hrang (Legumes)

• Dal, Rajma, leh Be hrang hrangte hi protein leh fiber thahnem tak neitu an ni.

• Chhun chaw emaw zan chaw-ah chaw (rice) tlem deuh leh be tui tam deuh ei hi zunthlum tan a hrisel hle.

C. Thei hrisel te

Thei zawng zawng hi zunthlum tan a tha vek lo, mahse a hnuaia mite hi chu a him deuh a ni:

• Saithei (Citrus fruits): Serthlum leh Nimbu te hian Vitamin C an ngah a, taksa an tichak.

• Thei thur lam: Blueberry, Strawberry, leh Khawmhma ang chi te hi an GI a hniam a, ei an nuam hle.

• Apple: A kawr nen ei hian fiber a tam a, mahse a pum khat aia tam ei loh a tha.

D. Whole Grains (Chaw chi hrang hrang)

• Chaw var (White Rice) aiin Chaw uk (Brown Rice) emaw Oats te hi a tha zawk.

• Chhangphut var aiin Atta (Whole wheat) hman a hrisel zawk bawk.

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2. Ei loh tur (Emaw ei tlem tur)

Zunthlum nei tan chuan thil thlum chauh ni lovin, "Carbohydrate" (chakna petu) tam lutuk pawh hi a hlauhawm thei.

A. Chini leh Thlum (Refined Sugar)

• Chini, Kurtai, leh Mithai (Sweets) te hi hmelma lian ber an ni.

• In tur thlum (Soft drinks, Energy drinks, Juice thlum) te hi in miah loh a tha.

B. Chhangphut var (Refined Carbs)

• Maida atanga siam—Chhang (Bread) var, Biscuit, Momos, leh Pizza te hi taksaah thlumah an chang hma em em a, thisen thlum a tisang nghal vut thin.

C. Thei thlum lutuk te

Thei hi hrisel hle mah se, zunthlum nei tan chuan a hnuaia tarlante hi ei tam loh a tha:

• Haihai (Mango), Chuvang (Grapes), Balhla (Banana), leh Litchi te hian thlum (fructose) an ngah em em a ni.

D. Thau leh Tel (Trans Fats)

• Thil kan (Fried foods) leh sa thau lutuk te hian taksa-a "Insulin resistance" a siam thei a, chu chuan zunthlum enkawl a tiharsa zawk thin.

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3. Thil in chungchang

• Tui: In tur hrisel ber a ni.

• Thingpui leh Coffee: Chini tel lova in a tha. Black coffee emaw Green tea hi zunthlum tan a hrisel hle.

• Zu (Alcohol): Zu hian thisen thlum a tihniam thut thei a, a nih loh leh a tisang thut thei bawk. Zu in hi a him lo hle.

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4. Ei dan tura thurawn (Eating Tips)

1. Chaw ei hun bi (Consistency): Nitin hun thuhmunah chaw ei tum rawh. Chaw nghei vak emaw, ei teuh emaw hi a tha lo.

2. Plate Method: I thleng chanve (50%) ah thlai hnah hring dah la, a hmun thuma thena hmun khat (25%) ah protein (sa/artui/be) dah la, a bak 25% chauh kha chaw (carb) tan dah rawh.

3. Exercise: Chaw ei khamah mu nghal lovin tlem tal vei kual (walk) rawh. Hei hian i taksa-a thlum kha a "burn" (hmang ral) nghal dawn a ni.

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A khaikhawmna :

Zunthlum hi hlauhawm mah se, i thil ei i thunun a, i taksa i sawizawi reng chuan mi pangngai angin i dam rei thei hle a ni. I thisen thlum hi thla khat vawi khat tal emaw, doctor-te sawi dan angin check ziah tur a ni.