Z omi I nnku an S ing apor e

A Sunga kihel thu te:

Sikhum-zunkhum (Diabetes) natna ih cih bang hiam?

Insulin in bang sem hiam?

Sikhum natna nam tampi lakpan nam thum

Kua ten sikhum natna ngah baih deuh hiam?

Sikhum natna ka neih lam bang ci theih ding ka hiam?

Sikhum natna bangzah in lauhuai hiam?

Sikhum natna neih teh ki bangci kep ding?

Sikhum natna a ki daal thei hiam?

Sikhum natna ngah kha hiam?

A baih a ei-le-ei kisittawm theih nang a om hiam?

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SIKHUM-ZUNKHUM (DIABETES) NATNA IH CIH BANG HIAM?

Sikhum-zunkhum natna pen i pumpi adingin
a thupi mahmah insulin tawm piang lua <ahih kei
leh> piang lohna hang ahihi. Insulin i cih pen in, zel
pana piang tha (hormone) nam khat ahihi.
Sinkha pan ong piang Insulin ii nasepna dan
hih bang ahihi.
Na neek ante na gilpi sungah a kigawi khit
teh a tamzaw pen akhum nam khat a hi glucose in
kikhel-a, tua akhumte pen sisan sungah hong kizeel in pumpi a ding tha ong pia

INSULIN IN BANG SEM HIAM?

hi.
Glucose-te pumpi taksa sungah a lutna dingin insulin in lam hon saka,
tua glucose-te taksa sungah a tun ciangin pumpi adingin tha hong piang hi.
Sikhum-zunkhum natna a nei mi khat ii pumpi sungah, insulin tawm
piang luatna hang ahih kei leh a piang lohna hangin a sisan sunga om glucosete pen taksa sungah lut theilo-in sisan sungah na kikhol toto hi. Tua bangin
sisan sungah glucose hong tam luatna pen sikhum-zunkhum ngah ding cih
hong kilahkhiatna lim ahihi.
(Theih ding: I si a khum nak leh i zun zong hong khum pah ahih manin sikhum
leh zunkhum pen a kibang hi lel hi. Kammal lawhna a nuam dingin hih lai
sungah diabetes natna pen sikhum ci-in tomlawh ni.)

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SIKHUM NATNA NAM TAMPI LAKPAN NAM THUM

Sikhum natna pen nam tampi om-a tua lakah anuai-a nam
thumte kitam ngah deuh hi.
Type 1 (nam khatna)
Sikhum natna a neite lakpan 5-10% in hih nam khatna
sikhum nam te ngah uh hi. Naupangte leh khangnote lak ah kimu
pha deuh hi.
Sinkha sung aa Insulin a piangsak samalte (cells) a kisiatna
hangin i pumpi sungah a kisam Insulin kingah nawnlo a, tua hang
in hih bang natna nam hong piangkhia ahi hi.
Type 2 (nam nihna)
Sikhum natna a neite lakpan 90-95% in hih nam nihna
sikhum nam te ngah uh hi. Kum 40 pan a tungsiah, a diak diak
kum 55 tungsiah, a phate tungah kimu thei deuh hi. Ahi zongin
tuhun ciangin a thaulua naupangte/khangmoi laite tungah zong
piang thei veve hi.
I pumpi in Insulin piangkhia sak napi-in a kicinga ngahzawh
lohna hang ahih kei leh Insulin in na a sep zawhlohna hangin hih
natna nam hong piangkhia ahi hi.
Gestational sikhum (Naupaaite ngah sikhum natna)
Naupaai nupite lak pan 2-5% in hih
sikhum nam ngah thei uh a, nau a paai ciang
bekin kimu pan ahi hi.
Hih bang sikhum namte pen naupaai
sung bek kinei-a, nausuah khit ciangin om nawnlo thei hi. Ahi zongin, hih sikhum nam a nei nupite a kum a tam
ciangin sikhum natna nam nihna (Type 2) ngah thei uh hi.
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KUA TEN SIKHUM NATNA NGAH BAIH DEUH HIAM?

Mi khempeuh in sikhum natna ngah thei hi. Ahih
hangin a nuai-a kigelh teng in ngah thei pha diak uhhi.
Kum tam na: Sikkhum natna nam nihna (Type 2) pen kum 40
tungsiah ten ngah thei phadiak uh hi.
Cidam na tawh kituak kimawl ngeilohna leh thauluatna:
Sikhum natna nam nihna (Type 2) pen khanghamte banah
khua-ul suah nadingin a kimawl ngeilote leh a thaulua ten zong
ngah thei hi.
Khanggui zui sikhum natna: Nam khatna (Type 1) leh nam nihna (Type 2) pen khanggui zui-in kingah thei hi. Nu leh pa ahih
kei leh pianpih sanggam ten a neih leh nang zong a nei thei
ding na hi hi.
Naupaai sungaa kinei sikhum natna (gestational) a nei ngeite
Nau suah ciangin pound 9 (5 kg) a val nau a nei ngeite
Tua ban ah sikhang natna, cholesterol (athau) hoihlo neihna,
Lungtang natna cih bangte hangin zong kingah thei hi.

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SIKHUM NATNA KA NEIH LAM BANG CI THEIH DING KA HIAM?

Sikhum natna nam khatna
Sikhum natna nam khatna i neih teh a nuai-a bangin ci
noplohna tuamtuam kituak thei hi.

Dangtak luatna
Zun tamna
Gil kial detna
Gihna kiamna or gawn semsemna
Gim luatna
Mit mialna
A nasiat mahmah teh_ khua phawklo thei, ki sibup thei hi
(coma)

Sikhum natna nam nihna

Hih natna a ngahte a tam zaw in a neih lam uh thei pah lo
uh-a, a nasiat luat ciang tua natna tawh a kizom natna tuamtuam
(complications) hong ngah ciang bekun thei pan uh hi. Natna hong
nasiat luat ciangin a nuai-a bangin ci noplohna kituak thei hi.

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Dangtak luatna
Zun tamna
Mit mialna
Vun keuna leh vun keuna hanga cithakna
A dam hak meima neihna

SIKHUM NATNA BANGZAH IN LAUHUAI HIAM?

Sikhum natna nei napi-in kidop lohna leh zatui tawh
kibawl lohna in, a lauhuai natna sia te ong ngah sak beh thei hi!
Kidop lohna leh zatui tawh kibawl lohna hangin sikhum
khang semsemin, sihui neute leh thaguite kisiasak hi. Sihui neute a
tam penna mun ahi mit, kal, lungtang leh khuakte sukha a tuate
kisia sak phadiak pah hi.
Tua mah bangin thaguite a tam penna mun khut dawn leh
khe dawnte sukha ahih manin in a vot a sa leh a na phawk theihna
kiam sak hi. Tua hangin i liam lam zong kiphawk lo thei-a, meima
zong dam hak pah hi.
Sikhum natna pan hong piang beh thei natna pawl khat in:
Sawtpi khuaphawk lo, sibup

Sikhum pan kingah beh thei natna te

(coma)
Mit siatna leh mit khuamuh
lohna
Kal siatna
Lungtang natna
Pumlang zaw natna
A vot, a sa phawk lo-in ci leh sa
hikna
Khe ah a dam lah meima
neihna leh tua hangin khe
tankhiat kulna
Pasalte zang zawtna

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SIKHUM NATNA NEIH TEH KI BANGCI KEP DING?

Sikhum natna pen a damsiang theilo khantawn
a om natna hi. Ahi zongin, zatui zaha, nek leh dawn, omzia kidopna tungtawnin kibawl siamna tawh sikhum natna pan hong
piang beh thei natnate kidal thei hi.
Sikhum natna nam khatna (Type 1) pen nisimin sikhum
teh den ding kisam a, sikhum phazah tawh kituakin Insulin kici
sikhum kiamza kisut den kul hi. Tua banah neek leh dawn kidop
zawhna leh cidamna tawh kituak kimawlnate tungtawnin kikep
siam ding kisam hi.
Sikhum natna nam nihna (Type 2) pen zatang neekna tawh
sikhum phazah a hoihbek dingin kibawl thei-a, neek leh dawn leh
cidamna ding kimawlna zong kisam veve hi.
Tua hi-a, sikhum natna nei ihih leh ei-le-ei kikep siam ding
thupi-a, nisimin sikhum a kah luat lohna ding leh a kiam luat lohna dingin kidop tawm ding kisam hi.

SIKHUM NATNA A KI DAAL THEI HIAM?

Tu ciangciang, sikhum natna nam khatna (Type 1) pen
kidal theih nang om nailo hi. Ahi zongin, sikhum natna nam nihna (Type 2) pen thauluatna pan kingah thei ahih manin hih bangin
kidal thei hi.
1. A cidam huai thapuak neihna:
Thauluatna in Insulin nasepna khempeuh dal hi. Insulin
pen i pumpi sungah sikhum a khan luat lohna dingin a kisam pumpi pana piang zatui nam khat ahi hi. Tua ahih man in, thauluat
lohna ding kikep ding thupi-a, i thau luat leh i tun tawh kituak
pumpi thapuak (BMI) neihna dingin neek le dawn kidawm in,
khua-ul suah nadingin kimawl ding kisam mahmah hi.
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Tun tawh kituak pumpi thapuak (Body Mass Index, BMI)

tehzia hih bang ahi hi:
Na BMI phazah na theih nop leh na gihna (kg) pen na tun sanna
(meter) a zah nih tawh hawm ding.
(Gentehna, na gihna 65 kg, na tun sanna 1.7 m ahih leh 60 kg
(1.7m)2= BMI 19.1 cihdan ahihi. )
Kawlgam ah a gihna leh tun sanna a kiteh ciangin pound (lb) leh
feet (ft) kizang ahih manin BMI teh dan kilamdanga hih bangin
kiteh thei hi:
(Gihna (lb) x 4.88 tun sanna (ft) a zah nih.)
BMI

Sikhang, Lungtang Natna

27.5 leh a tungsiah

Natna ngah baih

23.0 leh 27.4 kikal

Cidam huai lo

18.5 leh 22.9

Cidam nang hoih

18.5 leh a nuai siah

Guhngot natna kinei thei, tha om lo

cih hong lak hi

Pumpi thapuak (BMI) leh Natna Ngah theihna a nuai-a bangin kimu thei hi.
Pumpi Thapuak (BMI)

Dinmun

18.5 nuaisiah

Gawnglua (Underweight)

18.5 leh 24.9 kikal

Hoihbek (Ideal Weight)

25 leh 29.9 kikal

Thau pian(Overweight)

30 leh tungsiah

Thau Lua (Obese)

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2. Cidamna tawh kituak neek le dawn zia

Nisimin anneek hun man in, cidamna tawh kituak an,
meh, leh neek theih tuamtuam bek ne in. Bang zah ne-a, bang zah
vei ne cih nang leh nang ki-en cik in.
A cidam huai an neek zia in hih bang ahi hi: Singgah neek
khat ai 2 vei, mehteh neek khat ai 2 vei leh mangbuh neek khat ai
1 vei. Meh na huan ciangin, gan thau zang kei in. Sathau tam zang
kei in la, al sak lua kei in. Ngapik, meh za, ngan-pya-zi () zang
kei in. A khum lua neek theih tam ne lua kei in.
Hih a nuai-a lim sunga bang zui-in ne le teh cidam huai hi.
Hih lim pen Cidamna ding Piramid ki ci hi.

Hih Piramid sungah neek theih ding dawl 4 in kikhen hi.

1.
2.
3.
4.

Buh ahih kei leh buh tanga I neek pongmoh, khauhsuai,

mangbuh, biskit, a ki-em moh pheng (naan-pya), aalu.
Singgah, meh teh meh gah
Sa nam tuamtuam, aktui, bawngnawi leh bawngnawi pan ong
piang neektheih tuamtuam (gtn. Ma-lai)
Sathau, cikhum, ci, ngapik, ngan-pya-zi, mehza

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Piramid dawl masa (1) ah nisim a anneek a bulpite kikoih

hi. Mi pawl khat in hih dawl masa a om ante tam ne lehang kithau
hi, ci hi. A taktak in hih an bulpite in hong thau sak thei hilo-a, i
huanpih sathau tuamtuamte hangin a kithau hizaw hi.
Piramid dawl nihna (2) ah singgah leh mehteh mehgahte
kikoih hi. Tuate i neek ciangin:
Singgah a hawng tawh a kine thei ahih
leh a hawng hawkkhia lo ding.
A meel a ciik singgah namte teel ding
(gtn: a san, a eng, a
naipaak phadeuh singgah leh mehteh mehgahte).
Mehteh mehgah a minlua in huan lo
ding.
Piramid dawl thumna (3) ah sa nam tuamtuam, bawngnawi
leh bawngnawi pan kibawl neek theih tuamtuamte kikoih hi. Hihte
i neek ding ciangin:
A vun leh a thau lakhia hamtang ding, a thau kikhiam
bawngnawi (low fat) te ne ding.
Nisial in sa vive meh den lo-in, be meh nam tuamtuam tawh
helh zel ding.
Sawtveipi a kikoih sa, sabung leh sa-emte ne lo-in, a kigo khin
phet sa ne ding.
Piramid a tung nung pen dawl lina (4) ah sathau, ci,
cikhum, mehza, ngapik tui () cihte om hi. Hihte pen cidamna
dingin hoih lo ahih manin tam neek lo ding.

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3. Cidamna tawh kituak kimawlna

Nisimin khua-ul suah na ding kimawlnate in sikhum
ngah theihna panin hong dal thei hi. Banghang hiam cih leh, tua
bang kimawlna hangin pumpi sunga a om akhum leh a thaute kiam
sak hi. Tua ban ah, i pumpi sungah sisan luanzia zong hoih sakin,
lungtang tha hat sak hi. Thauluat theihna panin hong dal in insulin
ii nasep hoihsak zaw hi.
Nisimin lokho, singpua, huan sungah nasepna,
lamsiauhna, sik-sakol (cycle) tuanna cihte zong a cidam huai gamtatna te mah ahi hi. Nisimin tua bangin khua-ul suah nading in na
kimawl ngei kei leh, sikhum natna ki ngah baih thei hi.

SIKHUM NATNA KA NEI HIAM?

Sikhum natna neih leh neih loh na kitheih na
ding leh na kidop theih na dingin, kum 40 na phak khit naak leh
zato ah ki-en sak in. Hih bangin na ki-etsak ciangin, bangmah ne lo
dawnlo in na om khit zawh nai 8 a cin teh na sikhum pha zah ong
kiteh sak ding hi. Tua bang na kilah ciangin sikhum na ngah kei
leh hoih hi. Ahizongin kum 3 ciang khat vei ta kisit sak zel in.
Tua hilo-a, sikhum natna hong ngah sak baih thei ding
(gtn: thauluatna, naupaai lai-a sikhum neih ngei na) cih te na neih
leh kum 30 bang na phak-a kipan kumsimin sikhum kisit sak zeel
in. Tua ban-ah, laimai 6 na ah ki gen bang sikhum natna lim khat
peuh na neih khak leh zato ah na sikhum tehsak pah in.
Sikhum natna pen i neih a kipan kidop zawh ding thupia, i kidop zawh naak leh a lauhuai lua natna hilo lo hi. Natna neih
leh neih loh theih baih ding hoih hi. I theih hak leh sikhum pan
in ngah beh theih natna tampi in hong behlap khin dinga kizekai
lua ta ding hi.
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A BAIH A EI-LE-EI KISITTAWM THEIH NANG A OM

HIAM?
Nang leh nang a baihin na kisit nop ding leh, a nuai-a
dotnate dawng inla, dotna khat peuhpeuh nangma dinmun tawh a
kituah leh sikhum na ngah ding upmawh huai ahih manin
manlangin zato ah ki-en sak pah in.
Dotna 1: Na innkuanpih (pu le pi, nu le pa, sanggamte) lakpan
sikhum natna a nei a om hiam?
Dotna 2: Na pumpi gihna pen na tun sanna tawh kituak
thapuak (Body Mass Index, BMI) a kheng val hiam?
(Gentehna: BMI 25 leh 29.9 kikal or 30 tungsiah).
Dotna 3: Na nasep hun ahih kei leh cidamna tawh kituak
kimawlna na neih hun nikhat minite 30 ahih kei leh nipi khat
nga vei sang a tawm zaw bek na bawl hiam? Kimawl lo-a,
tuttutna in ong thau sak-a cidamna tawh kituak lo ahih manin
sikhum ngah theihna ding hong piang sak hi.
Dotna 4: Nupi na hih leh, na ta a suah lai in pound 9 (9 lb leh
tua sang a gik zaw) nau na nei ngei hiam?
Dotna 5: Sikhang natna, a thau tamlua ahih kei leh a tungah
a kigelhsa sikhum ngahte omzia khat peuhpeuh na thuak kha
hiam?

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Organization
Zomi Innkuan Singapore