Damdawi tel lova ni 14 chhunga blood sugar tihhniam dan

Damdawi tel lova ni 14 chhunga blood sugar tihhniam dan
Damdawi ei lovin blood sugar a control theih em? Kan nitin khawsak phung a lo danglam a, blood sugar level sang emaw zunthlum emaw pawh kan tam ta hle a, tunlaiah natna tlanglawn tak a ni tawh. Balanced diet kan ngaihthah a, awm âwl leh ei tui nen, kan nunphung avangin blood sugar level a lo sang tial tial a, a rei hnuah kan taksain a tuar ta thin. American Heart Association chuan blood sugar sang hi enkawl loh a, control loh chuan a rei hnuah lung leh thisenzam bakah nerve, kal leh mit te a tichhia a, ke lamah natna thlenin, taksa hrisel lohna chi hrang hrang a thlen thei. Hetiang karah hian blood sugar level sang, mahse, damdawi ei lova control tum si te tana Dr Sudhanshu Rai, Metabolic Doctor leh Sports Physio ni bawk thurawn, Times of India-in a tarlan te kan chhuah chhawng e.
1. Chini telna thlum in loh. Wite bread/rice ei loh:
Dr Rai thurawn hmasa ber chu chini lam chi reng reng ei leh in loh a, white bread (a awlsam zawngin bakery chhang ti mai ila) leh buh (rice) ei loh a ni. Kumina mithiam te zirchianna ‘The case for low carbohydrate diets in diabetes management’ tihah chuan low-carb diet hian glycemic control a titha a, taksa rihna a tihniam a, insulin hnathawh a titha bawk. Hei bakah hian Harvard Health Blog ‘Low-carb diet helps cut blood sugar levels in people with prediabetes’ tihah chuan, zunthlum nei maithei dinhmuna ding tawh (prediabetic) ten low-card diet an ei chuan a A1C level a lo tlahniam thei niin an tarlang bawk.
2. Nitin thakthing thirfiante chanve ei ziah rawh:
Dr Rai chuan nitin thakthing ei ziah a tha niin a sawi a, zing thingpui in turah thakthing thirfiante chanve vel telh mai khan nilenga thisena sugar spike tur control-na kawngah hna a lo thawk thei. 2019-a zirchianna pakhat ‘The Effect of Different Amounts of Cinnamon Consumption on Blood Glucose in Healthy Adult Individuals’ tihah chuan nikhata thakthing (cinnamon) supplement (ni khatah 1g atanga 6g) chuan fasting glucose 18-29%-in a tihniam thei a, type 2 diabetes patient-a HbA1c level tha zawk a neih tir thei bawk.
3. Chaw ei tak tak hmaa fiber pai tam salad ei hmasak:
Chaw ei tak tak hmaa fiber pai tam salad ei hmasak a, chumi hnuah low-carb chaw ei leh a tha niin Dr Rai chuan a sawi. 2023-a zirchianna an neihah buh (rice) ei hmaa vegetable salad ei hmasak thin hian a ei ve ngai lo te aiin chaw ei khama blood glucose level a tihniam niin an tarlang. Thlai a fiber leh polyphenols awm te chuan kan taksain kan ei leh in atanga carbohydrate a lo hip khawm chak lutuk tur a veng a, chu chuan chaw ei khama blood sugar spike tur a veng thei.
4. Simple card aiah complex carb:
Simple carb-ah chuan heng white bread, pastry leh in tur thlum chi te hi an tel vek. Heng simplecarb te hi kan ei emaw kan in emawin glucose-ah a insiam thuai a, thisenah thlum a lo tam thut thin a, chu chuan blood sugar level a tisang thin. Chutihlaiin complex carb-ah chuan whole grain, legumes leh thlai lam chi te an tel ve thung a. Complex carb hi chuan fiber an pai tam deuh avangin kan ei pawhin muangchangin kan digest a, thisenah sugar a tam ve thut ta lo va, a lo rei hnuah phei chuan insulin sensitivity a lo titha thin.
5. Chaw eikham exercise:
Dr Rai chuan chaw eikham apiangin minute 20 tal walk ziah tur niin a tarlang a, chu chuan thisena sugar sang thut tur a veng a ni. 2022-a zirchianna pakhat ‘The Effects of Postprandial Walking on the Glucose Response after Meals with Different Characteristics’ tih, Nutrients tiha an tihchhuahah chuan chaw eikhama minute 30 kea han kal deuh zuai te hian chaw ei khama blood sugar level sang thut tur a tihniam a, mi hrisel tha pangngai tan pawh glycemic response a titha lehzual niin an tarlang.
6. Changkha tui in thin tur:
Dr Rai chuan damdawi ei lova blood sugar control tum tan chuan kar khatah changkha tui (bitter gourd juice) vawi thum tal in ziah a tha niin a sawi. Pilot study pakhat Journal of Traditional and Compplimentary Medicine a 2017-a an tihchhuahah chuan changkha tui hian type 2 diabetes mellitus patient-ah changkha tui an in atanga minute 90 hnuah blood glucose level a tihniam thei niin an tarlang a, he zirchiannaah hian changkha chu zunthlum enkawl nana thil tha pakhat niin an tarlang bawk. Journal of Ethnopharmacology, May 2025 chhuakah pawh changkha kar 12 chhung regular taka eiin prediabetes-ah blood sugar level a control-na kawngah a pui nasa hle niin an tarlang bawk.
7. Thlum ei duh tan Stevia leh Monk fruit:
Blood sugar sang control duh, mahse, thlum ei duh si te tan chini lam chi reng reng ei loh tur a ni a, a aiah natural sweetener stevia emaw monk fruit emaw te hman zawk tur a ni.
8. Vawi khata ei tawk aiin tlem tlema ei ngun zawk tur:
Chaw eiin vawi khatah puar el euha ei aiin, tlem tlema ei ngun zawk tur a ni a, hei hian nilengin blood sugar level a control tha duh zawk. |um khat ei teuh hian blood sugar a sang vak a, chutah a tlahniam leh vak thin a, hei hian chau leh thil ei chak deuh huam huam te a thlen leh duh. Mahse, vawi khatah tlem tlem a kan ei chuan nilengin blood sugar spike vak lovin a awm theih a, chu chuan taksain glucose a lo manage-na kawngah a pui nasa hle a ni. 2024-a zirchianna Diabetes Journals-a tihchhuahah chuan ni khat a chaw vawi hnih ei deuh tawk tawk aiin tlem tlema vawi ruk eiin glucose spike leh insulin a tihniam a, kum upa deuh zawk type 2 diabetes neiah free fatty acid level a tihniam zawk bawk.
Dr Rai chuan, “Hetiang hi ni 14 chhung i zawm a, i thatpui chuan kar 12 dang chhunzawm leh tur a ni,” a ti bawk.