Zunthlum (Diabetes)

Kan taksa hian nutrients chi hrang hrang kan tih heng - carbohydrates, protein, fats, vitamins leh minerals te hi nitin kan ei leh inah kan lakluh a mamawh a, chutihlaiin mihringte hi kan lo awm awl tawh a, kan ei leh in a lo tuihnai tawh bawk nen, chutah tak chuan kan nutrients pakhat carbohydrates hi kan taksa mamawh aia tam kan lakluh nasat avangin Zunthlum hi kan lo nei ta ṭhin a ni.

Kan taksaa thlum siamtu hi carbohydrates a ni a, carbohydrates chu nitin kan chetvelna atana chakna min petu hi a ni (entirnan: kan kal theihna atana thâ min petu, kan din, kan ṭhut, kan bân vai theihna atana chakna min petu hi a ni).

Carbohydrates chu heng - chini leh chini aṭanga siam te, buhfai, wheat, maida, buhtun, atta etc te leh heng aṭanga siam chhuah ei tur - biscuit, chhangban, chhangthawp, suji, chow etc. ah te hian a tam em em. A dawt lehah chuan thlai bul nei ang chi heng - bâl, bahra, alu etc ah te hian a tam leh hle. Hetiang eitur, carbohydrates tamna kan ei hian taksaah thlum a lo insiam a, heng thlumte hi chakna atana hmangral tur chuan kan timur hnenah thawn chhuah a ngai a, hemi hna thawktu hi Pathianina kan taksaa a dah sa Insulin kan tih hi a ni (ṭhenkatah chuan taksain insulin siam­chhuah theihnaah harsatna a nei ṭhin bawk). Carbohydrates tamna eitur kan mamawh aia tam kan ei chuan insulin hi thlum thawnchhuak zel turin a lo indaih tak bik loh ṭhin avangin taksaah thlum a lo tam ta em em a, chu chuan Zunthlum kan tih natna hi a lo siam phah ta a ni.

Taksaa thlum tam lutuk tih­hniamna atan insawizawi a ṭul em em a, chutihrualin kan mamawh tawk chauh nitin carbohydrates kan ei a ṭul bawk.

Zunthlumte thil ei dan tur a tlangpui tarlan tum ila, amaherawh chu kan nitin eitur mamawh tawk hi a mihring a zirin a danglam nasat theih avangin tuna ei leh in dan tur kan ziah tur hi a tlangpu a lak a ni tih kan hre hmasa dawn nia. Tin, a tehkhawng kan hman tur 1 bowl hi 250 ml a ni.

1. Thil ei zin: Puar em em loa thil ei zin, entirnan zing thawhah, zing chaw, chhun, tlai thingpui leh zanriah chaw hun bi neiin ei ṭhin ila, hetah hian buh ei ziah tur tih lam a ni lo a, zingkar leh tlai thingpuiah hian biscuits pahnih khat vel emaw, thei pum khat vel a tawk viau a ni.

2. Buh leh chaw atana kan rin pui ber ( cereals & millets): Mizoah chuan buh kan ei nasa a, hna hahdam thawk kan nih chuan buh hmin sa hi zing chawah mipa tan bowl 1 ½ aṭang 2 aia tam ei lo ila, hmeichhe tan bowl 1- 1 ½ vel hi a tawk viau. Tin, zan lamah hian buh bawk ni loin atta ro ei thei ila, mipa tan pêr 3 - 4, hmeichhe tan pêr 2 - 3. Atta hi thlum nei tho ni mah se, hram (fiber) a ngah a, thawk leh khatah taksaah thlum siam thut chi a ni lo.

3. Sa, artui leh dal: Sa hi nitin kan ei a nih pawn nikhatah a ti hlang lai aia tam ei lo ila, sa kan ei a nih chuan artui insum thung ila, a chhan chu kan protein lakluh a san lutuk lohna atan a ni. Artui kan ei duh a nih chuan pum khat aia tam nikhatah ei lo ila a ṭha hle. Dal emaw be lam chi reng reng hi zing leh tlaiah bowl ½ - 1 vel ve ve ei tel ṭhin a ṭha hle.

4. Bawnghnute leh bawnghnute aṬanga siam: Zun­thlum neih vanga bawnghnute in hlauh ngawt tur a ni lo a, kan ruh ṭhatna atante kan mamawh em em a, chuvangin bawnghnute khâr paih hi no 1 - 2 nitin in thei ila a ṭha hle. Tunlaiin khawpuiah phei chuan skimmed milk lei tur a awm reng tawh a, heng bawnghnute te hi a khâr leh thau paih sa an ni a, in atan a ṭha hle.

5. Thlai rah leh thlai hnah: Thlai rah chhum entirnan iskut, bean, maipawl, rawtuai etc leh thlai hel ei chi te hitukṭhuanah leh zanriahah ei ziah thei ila, tin, an hnah tlak, entirnan anṭam, zikhlum, phuihnam etc ang chi te hi ei tam atan a ṭha hle.

6. Thei: Thei hi nikhatah pum 2-3 vel ei ṭhin a ṭha hle a, heng - apple, thingfanghma, grape, kawlthei, serthlum, bawrai etc te hi a ei theih vek a, theihai a thar chho mek a, kan ei duh a nih chuan pum laihawl chanve vel vawi khat­ah a ei theih a, tin, dawnfawh hi bazaarah Rs 10-a an zawrh ang tiat vel hi vawi khat eiah a hman theih bawk.

7. Tel (oil) : Tel khal thei chi kan hmang lo ang a, eng tel mai pawh hi kan ei hnem phawt chuan zunthlumin huat loh a nei lo tih hria ila, mawm ei loh tawp tur a ni lo a, amawherawh chu thil kan kàn pawn mawm lo te tea kàn ṭhin tur a ni.

Tin, miin a ṭha an tih avangin food supplement (a tui chi leh powder chi) te hi ei ngawt tur a ni lo a, kan natna a zirin food supplement te hi ei tur an awm. Khawchhak lam chhuak, a ziak pawh kan chhiar thiam loh phei hi chu ei miah loh tur a ni. Kan mamawh a nih chuan a thiamte rawn ṭhin tur a ni.

H.T Lalruatdiki Nutritionist Human Nutrition & Dietetics Society of Mizoram