I taksa rihna tihtlem i duh avangin, "Ka ei tam lo, mahse engvangin nge ka thau chhoh zel?" Buaina chu i ei tur ni lovin, i ei zat a ni mai thei. Mi tam tak chuan hriat lohvin kan ngaihtuah aia tam chaw kan ei thin. Chuvangin vawiin hian chaw ei tur portion size dik tak, a nih loh leh ‘Portion Size’ control dan tur leh hrisel taka taksa rihna tihtlem dan tur kan sawi dawn nia.
He chaw ei tur hi engzat chiah nge ni?
A awlsam zawngin sawi ila, hei hi chaw vawi khat ei tura kan ei tur zat rawt chu a ni. Mahse hei hi cup, ounces, leh tablespoon-a teh chu a buaithlak deuh thei. Chu ai chuan, heng ei tur zat hi kan chhehvela kan thil hmuh leh kan hmuh fo tawhte nena khaikhin chuan awlsam takin kan hre reng thei a ni.
Chaw ei tur plate khat in insem angin han mitthla teh. Hei hi i hriat reng chuan i tan a pui hle ang.
A pawimawh ber chu chawhmeh bungrua 'Nutrition Facts' tih hi en a ni. ‘Serving Size’ (serving khata ei tur zat) leh ‘Servings Per Container’ (package chhunga serving engzat nge awm) te chiang takin a tarlang a ni.
Hetah hian tehkhin thu awlsam tak tak, i tanpui thei tur thenkhat chu a awm. Hengte hi hriat reng a awlsam hle.
| Chaw chi hrang hrang | Size dik tak tehna awlsam tak |
|---|---|
| Rice, noodles emaw pasta emaw a ni | Ice cream scoop khat emaw, cupcake wrapper ang vel emaw a lian. |
| Sa, sangha emaw vawk emaw | Card deck lian tham emaw, i kutphah (kut zungtang tel lo) ang vel emaw. |
| Thlai emaw thei chi hrang hrang emaw | I kut chu i kutphah chhunga i luh hunah i kutphah lian tham tak. |
| Cheese | Dice pahnih lian tham emaw, i kutpui lian leh te, tip atanga tip thlenga lian emaw. |
| Alu | Computer mouse pangngai ang maia lian a ni. |
| Snacks biscuit leh chips ang chi te | A cup kut zungtang. |
A tir lama heng zat te hi i thiam theih nan chuan tehna no hmangin vawi khat teh chhuakin dish chhungah i theh lut thei a ni. Tichuan heng quantities te hi mit hmuhna hmangin hriatthiamna tha tak i nei ang.
Chaw ei leh in control dan tur tips tangkai tak tak
Heng tih dante hi i nunah i dah tel chuan i ngaihtuah aiin i taksa rihna tihtlem a awlsam zawk ang.
Heng thilte hi in lamah enchhin ve rawh.
Hei hi in lama kan thunun a awlsam ber.
- Plate te zawk hmang rawh: Plate liana kan ei hian kan fill up duh hle. Chuvangin, i ei tlangpui aia te deuh plate emaw bawm emaw hmang la. Hei hian i hriat loh pawhin ei tlem turin a pui ang che.
- Vawi khat chauh sem: Chaw i insem dawnin a zat tur dik tak vawi khat chauh sem thin ang che. A vawi hnihna atana insem dan hi pumpelh rawh.
- Chaw ei tur chu dawhkan atanga la chhuak rawh: Dawhkanah buhfai leh curry zawng zawng nen chaw ei turin thu suh. Chutianga i tih chuan i inbiaknaah chuan i share tam duh hle ang. Chuvangin, i plate-a i insem hnuah ei tur la awm chu dah bo rawh.
- Packet atang hian ei suh: Biscuit packet khat, cracker packet khat, emaw ice cream tub khat emaw i kuta direct-a ei tan suh. Chutianga i tih chuan i ei zat chu i thunun thei tawh lo ang. A mamawh zat chu plate hranah dah la, ei rawh.
- Leftovers: Fridge-a ei la awm chu container khatah dah suh. A theih chuan chaw ei apianga i mamawh zat chu bawm te tak te hranah dah la . Hei hian nakin lawka chaw ei tam lutuk loh nan a pui ang che.
Restaurant-a kal chu engtin nge ni ang?
Hei hi pawn lama chaw ei lai hian a harsa deuh a, mahse thil theih loh a ni lo.
- Share: Kan rama restaurant tam takah chuan fried rice leh kottu ang chi dishes portion size hi a lian hle. Chuvângin, a theih chuan i ṭhianpa hnênah chaw chu insem rawh .
- Ṭhenkhat chu la chhuak hmasa rawh: I dawn plate aṭangin ei tur i mamawh nia i hriat zat chauh dah la, a bak chu la chhuak hmasa la, ‘take away’ dil rawh .
- Share dessert: Dessert i ei a nih chuan amah chauha ei ai chuan mi engemaw zat hnenah share ve rawh.
Supermarket-ah fimkhur rawh.
- Packet te te ah fimkhur rawh: Biscuit leh cookies packet te te, "Mini" tih ziak ah fimkhur rawh. An te avangin kan hriat lohvin kan ei nasa hle a, "Tlemte ei pawh a pawi lo," tiin kan ei nasa hle.
- Mimal size package thlang rawh: Package lian tak tak lei ai chuan, vawi khata i ei theih tur anga packaged thil thlang rawh. Entirnan, ice cream tub lian tak ai chuan ice cream sandwich ang chi mimal size thil lei rawh.
Mindful Eating tih dan kalphung
Hei hi ei tur i ei tam lutuk control dan pawimawh dang a ni. Chu chu i ei tur ngaihven tur tihna a ni.
- I chaw chu ei tha rawh: Ei vat suh la, ei tha la, tui tak nen ei rawh.
- TV leh phone hla takah dah rawh: TV en lai emaw, phone en lai emaw hian kan ei tam zia kan hre lo. Chuvangin, chaw ei lai hian chutiang thil chu hla takah awm rawh.
- I pum pui chu ngaithla rawh: I pum a khat tan chuan i thluak hian signal a thawn che a ni. Chu signal chu ngaithla rawh. "Ka plate-a awm zawng zawng ka ei vek a ngai" tih hi ngaihtuah suh. I chawh i hriat chuan ei kha bansan rawh.
Heng tih dan te hi i nunah i dah tel chuan i rihna i thunun thei mai bakah i hriselna zawng zawng pawh i ti tha thei dawn a ni. Hei hi zan khat thil thua tih theih a ni lo tih hre reng ang che. Heng tih dante hi siam zau zauh zauh ang che. Diabetes ang chi medical condition i neih emaw, diet plan bik i mamawh emaw chuan i doctor (doctor) emaw, nutritionist thiam tak emaw hnen atanga thurawn lak a pawimawh hle.
Take-Home Thuchah a ni
- I taksa rihna tihtlem hunah i ei tur bakah portion size pawh fimkhur a pawimawh hle .
- Chaw ei zat teh la, i kutphah, kut zungtang kengtu kut emaw, card deck emaw ang chi thil awlsam tak takte nena tehkhin dan hmangin teh rawh.
- In lamah thil tih dan awlsam tak tak siam la, chu chu plate te zawk hman leh chaw ei dawhkanah dah loh te hi a ni.
- Pawn lama chaw i ei hian chaw ei dun emaw, a bak zawng chu in lama hruai emaw chu tih thiam rawh .
- Ei dawnin , i chaw chu ei tha la, zawi zawiin ei la, thil dang ti lovin i ei tur chauh ngaihtuah rawh . I chawhmeh i hriat veleh ei kha bansan rawh.
- Heng zawng zawng hi tih danah siam turin hun a duh a ni. Dawhthei takin awm la, zawi zawiin heng inthlâk danglamnate hi i nunah telh rawh.
💬 Comments (0)
Comment a la awm lo. Hetah hian i comment hi a vawikhatna atan add rawh.
I comment kha add rawh