National Diabetes Education Program

   Noog cov neeg pab koj no seb yam
       ntshav qab zib twg yog yam uas
       koj muaj.

   Kawm seb yog vim licas ntshav qab
       zib thiaj yog teeb meem loj heev.

     yuav xyaum pab koj cov ntsav qab zib
         li cas es koj thiaj li yuav noj qab haus hum
         us lawm yav tom ntej.

High blood glucose levels can harm your heart and blood vessels, kidneys, feet, and eyes.

High blood pressure makes your heart work too hard. It can cause heart attack, stroke, and kidney disease.

LDL or “bad” cholesterol can build up and clog your blood vessels. It can cause a heart attack or a stroke. HDL or “good” cholesterol helps remove cholesterol from your blood vessels.

Step 3:

Manage your diabetes.

Many people avoid the long-term problems of diabetes by taking good care of themselves. Work with your health care team to reach your ABC goals. Use this self-care plan.

Use your diabetes food plan. If you do not have one, ask your health care team for one.

• Eat healthy foods such as fruits and vegetables, fish, lean meats, chicken or turkey without the skin, dry peas or beans, whole grains, and low-fat or skim milk and cheese.
• Keep fish and lean meat and poultry portions to about 3 ounces (or the size of a pack of cards). Bake, broil, or grill it.
• Eat foods that have less fat and salt.
• Eat foods with more fiber such as whole-grain cereals, breads, crackers, rice, or pasta.

Get 30 to 60 minutes of physical activity on most days of the week. Brisk walking is a great way to move more.

Stay at a healthy weight by making healthy food choices and moving more.

Ask for help if you feel down. A mental health counselor, support group, member of the clergy, friend, or family member will listen to your concerns and help you feel better.

Learn to cope with stress. Stress can raise your blood glucose. While it is hard to remove stress from your life, you can learn to handle it.

Stop smoking. Ask for help to quit.

Take medicines even when you feel good. Ask you doctor if you need aspirin to prevent a heart attack or stroke. Tell your doctor if you cannot afford your medicine or if you have any side effects.

Check your feet every day for cuts, blisters, red spots, and swelling. Call your health care team right away about any sores that won’t go away.

Brush your teeth and floss every day to avoid problems with your mouth, teeth, or gums.

Check your blood glucose. You may want to test it one or more times a day.

Check your blood pressure. If your doctor advises.

Report any changes in your eyesight to your doctor.

Kauj Ruam 3:

Tswj koj li ntshav qab zib.

Muaj ntau tus neeg kuj zam tau tej teeb meem muaj ntshav qab zib no yog lawv ua tib zoo tu lawv tus kheej tiag tiag. Ua hauj lwm nrog koj pab neeg ua kho koj es kom koj caum cuag koj li ABC hom phiaj. Siv koj qhov ntawv los pab kho koj.

Siv koj li ntshav qab zib daim phiam los xaiv zaub mov noj. Yog hais tias koj tsis tau muaj ib qho, noog koj cov neeg pab cuam koj.

• Noj tej zaub mov zoo xws txiv ntoo thiab zaub, nqaij ntses, nqais tsis muaj roj, nqaij qaib los yog nqaij tshiv uas tsis muaj tawv nrog, noob taum qhuav los yog taum pauv, pob kws, thiab cov khoom tsis-rog los yog mis nyuj tsis rog thiab mis nyuj qhuav los cov tsis rog xwb.
• Khaw nqaij ntses thiab nqaij tsis muaj roj thiab nqaij qaib li 3 ounces (los yog ib me pob luaj li ib pob phaib). Ci, Qha, los yog kib.
• Noj tej zaub mov uas tsis muaj thiab tsis daw ntsev.
• Noj tej khoom noj uas muaj cov fiber ntau xws li cov whole-grain cereals, breads, crackers, mov, los yog pasta.

Qoj ib ce li 30 txog 60 feeb txhua txhua hnub nyob txhua lub lim tiam. Mus kev xwb los yeej yog ib qho zoo heev rau lub cev lawm.

Yuav tsum noj zaub mov zoo thiab qoj ib ce kom tsis txob rog rog.

Nriav kev los pab yog thaum twg koj muaj kev nyuaj siab. Tus neeg pab txog kev nyuaj siab, tus pab sawv daw, tej txwj laug tom tshawj, phooj ywg, yus tsev neeg yuav nrog tham txog yus li kev nyuaj siab thiab ua rau yus tau zoo nyob.

Kawm Yuav tsum tswj yus qho kev nyuaj siab. Kev nyuaj siab yuav ua rau koj cov ntsav qab zi. Kev nyuaj siab yog ib yam uas tshem tawm hauv yus lub neej nyuam heev tias sis yus muaj feem los tswj yus qhov kev nyuaj siab.

Tso kev haus luam yeeb tseg. Nrhiav kev pab rau koj kom koj tso tau kev haus laum yeeb.

Noj tshuaj txawm hais tias koj tau zoo nyob lawm. Nug koj tus kws kho mob seb koj puas yuav siv cov tshuaj aspirin los tiv thaiv tsam plawv nres los yog muaj hlab ntsha tawg. Qhia rau koj tus kws kho mob yog hais tias koj tsis muaj nyiaj them koj cov nqi tshuaj los yog cov tshuaj ua rau koj mob lwm yam ntxiv.

Kuaj koj ob txhais taw tsam to txhua hnub, tsam tawm hlwv, tsam lam muaj qhov liab liab, thiab lam o licas. Hu xov tooj mus qhia rau koj Cov neeg pab cuam yog muaj qhov mob tsis txawj zoo li.

Txhuam hniav thiab nrw hniav txhua hnub kom txhob pub muaj teeb meem nrog koj lub qhov ncauj, koj cov kaus hniav thiab cov pos hniav.

Kuaj koj cov ntsav qab zib. Koj yuav tsum kuaj ib hnub ob peb zaug.

Yog kws kho mob hais, koj yuav tsum kuaj koj cov ntsav siab seb siab npaum li cas.

Yog koj lub qhov muag tsis pom kev, koj yuav tsum qhia rau koj tus kws kho mob.

Step 4:

Get routine care to avoid problems.

See your health care team at least twice a year to find and treat problems early. Discuss what steps you can take to reach your goals.

At each visit get a:

• blood pressure check
• foot check
• weight check
• review of your self-care plan shown in Step 3

Two times each year get an:

• A1C test—It may be checked more often if it is over 7

Once each year get a:

• cholesterol test
• triglyceride (try-GLISS-er-ide) test- a type of blood fat
• complete foot exam
• dental exam to check teeth and gums—tell your dentist you have diabetes
• dilated eye exam to check for eye problems
• flu shot
• urine and a blood test to check for kidney problems

At least once get a:

• pneumonia (nu-mo-nya) shot

Kauj Ruam 4:

Kuaj mob tsaws caij nyoog thiaj li pab tau koj cov mob nkeeg.

Mus ntsib koj cov neeg pab cuam koj li 2 zaug nyob rau ib xyoo twg mus nug thiab nriav pab kom ntxov me ntsis. Tham txog tej yam uas koj yuav tau ua kom koj mus txog koj lub hom phiaj.

Nyob rau ntxhua zaus nej sib ntsib yuav tau:

• kuaj ntshav seb siab los qis
• kuaj ko taw
• luj seb koj nyav licas
• Nrog koj tus kws kho mob tham txog koj daim ntawv hom phiaj (plan) tsaws li nqi lus 3

Ob zaug tuaj ib xyoo:

• Kuaj A1C —Yog tshaj 7 lawm, koj yuav tsum kuaj ntau tshaj ob zaug

Ib lub xyoo twg yuav tau:  

• kuaj roj
• khuaj triglyceride (try-GLISS-er-ide) – yog khuaj cov roj nyob hauv ntshav
• khuaj taub taw kom zoo
• khuaj kaus hniav thiab pos hniav—qhia rau lawv paub txog koj li ntshav qab zib
• khuaj qhov muag saib qhov muag pom kev zoo licas
• nkaug tshuaj tiv thaiv kab mob
• khuaj zis thiab khuaj ntshav saib ob lub raum puas muaj teeb meem

Yuav tsum nkaug ib koob tshuaj ib zaug ntawm koj lub neej:

• Koob tshuaj tiv thaiv nws