Kum 40 i tlin atang khan i taksa rihna tlem i tipung tih pawh i inhria em? Mak tak maiin ei tur inang i ei a, i exercise ang bawkin i exercise bawk. Mahse, engvangin nge he taksa rihna hi a lo awm? Hei hi mi tam takin harsatna an neih a ni. I sualna a ni tak tak lo. Kum upat dan azira kan taksa inthlak danglam dan nen a inzawm tlat a ni. Hemi chungchang hi vawiinah hian awlsam tak leh chiang takin sawi ila.
Engvangin nge kan upat deuh deuh hian calorie mamawh a tlahniam?
A chhan chu a awlsam hle. Kan naupan lai, chu chu kum sawmhnih leh sawmthum kan nih lai hian kan taksaa ruh (muscle) awm zat hi a sang hle. Heng taksa ruhte hi engine te tak te, hnathawk reng ang mai an ni. Engmah ti lova kan ṭhut mai mai lai pawhin heng ruhte hian kan taksaah calorie an hal a, chu chu chakna an hmang tihna a ni.
Mahse kan tar chhoh zel chuan, a tlangpuiin kum 30 kan tlin hnuah chuan he taksa peng hi a pianphungah a tlahniam tan thin. Chu tlahniam aiah chuan thau a pungkhawm a, a tam zawk a ni. Hetah hian buaina chu a awm a ni. Fat tissue hian muscle tissue angin calorie a hal chak lo.
Chuti a nih chuan eng nge thleng? Kan taksain calorie a halna rate, a nih loh leh damdawi lam hawi chuan kan metabolic rate , chu kan tar chhoh zel chuan a tlahniam deuh thin. Chumi awmzia chu i naupan laia chaw ei zat zat i ei chuan i taksa mamawh aia tam calorie i la hal dawn tihna a ni. Heng extra calorie te hi thau angin a khawlkhawm a, chu chuan taksa rihna a tipung a ni.
Hetiang hian han ngaihtuah teh. Kum 30 i nih chuan ni khatah buhfai plate thum i ei a, nilengin hna i thawk a, mahse i taksa chuan engmah a hre lo. Mahse tunah chuan kum 45 vel i nih tawh chuan ei tur zat inang chiah ei hian i rit a, i puar bawk. A chhan chu i taksa 'calorie hal engine' hian tun hma aiin a thawkrim deuh tawh a ni.
Chuti a nih chuan hei hi eng nge a chinfel dan?
Okay, chuvangin he thil hmang hian thil pahnih i tih theih a awm. Hengte hi a awlsam hle a, tu pawhin an hrethiam thei.
1. I chaw ei a calorie awm zat tihtlem.
2. Exercise tihpun emaw, a chakna emaw tihpun.
Hei hi chiang zawka hriat theih nan he entîrna hi han en ila. Hei hian he concept hi awlsam zawkin i hrethiam thei ang.
| Nihna | Hrilhfiahna |
|---|---|
| Entirnan (hmeichhia) . | Hmeichhia chu feet 5 leh inches 4 a sang, kilo 59 a rit, nitin darkar khat chhung exercise light (e.g. kea kal) ti thin. |
| Kum 40 a nih chuan nitin mamawh | Calorie 1,980 vel a ni. |
| Kum 50 a nih chuan nitin mamawh | Calorie 1,880 vel a ni. (Thil rihna leh exercise level inang reng neih theih nan) |
| Chhanna dik | Kum 50 mi lek a nih laiin calorie 1,980 a la ei chhunzawm zel a nih chuan a taksa rihna a tihpun loh nan nitin exercise chu chak zawk (e.g., brisk walking or jogging)-ah a tipung tur a ni. A nih loh leh a ei tur chu calorie 100 velin a tihtlem tur a ni. |
Mahse heng number te hi rough estimate mai a ni tih hriat reng a pawimawh. Heng value te hi i metabolism, genetic make-up, leh nitin i activity level ang chi thil a zirin a danglam thei a ni. Chuvangin i tan eng nge tha ber tih hriat tumin i chhungkaw doctor nen inbiakna neih hi a tha ber fo. I hriselna dinhmun a zirin thurawn tha ber ber a pe thei che a ni.
Calorie chauh ni lovin, ei leh in pawh a pawimawh hle!
I taksa rihna control nan calorie ngaihtuah a tha. Mahse, kan tar chhoh zel chuan thil engemaw kan ngaihtuah belh a ngai a ni. Chu chu nutrition a ni. Calorie tihtlem leh ei tur tha ei loh hian natna chi hrang hrang a thlen thei a ni.
Kan tar chhoh zel a, a bik takin kum 70 leh 80 vel kan nih chuan kan buaina chu taksa rihna tihpun ni lovin, taksa rihna tlahniam leh thau lutuk lo hi a ni fo thin.
Kan tar chhoh zel chuan kan ei duhna a tlahniam tlangpui. Chuvangin, chutiang huna kan ei tur tlemte hian kan taksa mamawh zawng zawng, i.e. protein, vitamin leh minerals te a pe vek em tih hi ngaihtuah nawn leh a ngai a ni. Chuvangin, nutrient-dense foods, calorie tlem mahse nutrition tamna thlan hi a pawimawh hle.
Entirnan, sugary drink hian calorie empty a pe che a, mahse nutrition a pe lo. Chu ai chuan banana pakhat chu calorie zat inang chiah i ei chuan nutrients tam tak i hmu a, chu chu potassium, vitamin leh fiber te hi a ni. A danglamna i hmu em?
Chuvang chuan kan tar chhoh zel chuan rit lam ngaihtuah a pawimawh em em a, "Ka eitur ka ei hi ka taksa tan a tha em?"
Take-Home Thuchah a ni
- Kum 30 kan tlin hnuah chuan kan taksa hian muscle mass a hloh zauh zauh a, thau a khawlkhawm tam zawk a, chu chuan calorie kan halna rate a ti hniam a ni.
- Tûn hma ang bawka i ei chhunzawm chuan i tar chhoh zêl a, i thau chhoh a rinawm.
- Hei hi chinfel dan pahnih a awm a, calorie intake tihtlem emaw, exercise intensity tihpun emaw a ni.
- Calorie chauh ni lovin, i ei tur chi hrang hrangte nutritional quality pawh ngaihven a pawimawh hle. Hei hian ei leh in lama harsatna i neih loh nan a pui a, a bik takin i tar chhoh zel chuan.
- A dik ber leh him ber chu i taksa rihna, hriselna dinhmun leh kum nena inmil ei leh in leh exercise regimen chungchangah doctor hnen atanga thurawn lak hi a ni.
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