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1. Ei leh in hrisel siam awlsam
Thinlung hrisel ei hi a awlsam em em a, chuti chung chuan kan ti harsa em em a ni.- Saturated fats tamna ei tur (e.g. fried foods, processed meats) tih tlem .
- Thlai leh thei ei tam rawh .
- Sugar refined (e.g., sweetened drinks, cake, biscuit) awmna thilte chu hlat rawh.
- Chaw hrisel tak tak awmna ei tur , nut, fiber tamna ei tur, leh sangha te pawh telh bawk ang che.
2. Store atanga thil i lei dawnin label chhiar thin ang che.
Packet, box, can-a lo thleng ei tur eng pawh i lei dawnin a hnung lama Nutrition Facts Label chhiar thin ang che. Vawi tam tak chu heng ei tur buatsaih chi hrang hrangah hian kan ngaihtuah aia tam chi (sodium) a awm thei. Nitin i ei thin sausage emaw noodles packet-ah hian chi engzat nge awm tih kha han ngaihtuah teh. Mahse, a tam zawkah chuan, dawrah chuan chutiang ei tur ang chiah chu sodium hniam zawk duhthlan tur a awm thin. Chu inthlak danglamna tenau tak siam te, chu bâkah i ei tûra chi i dah zat tihtlem te chuan i hrisêlnaah nghawng lian tak a nei thei a ni. I chaw ei a chi i tihtlem chuan hun rei lote chhungin i thisen sang chu thla khat ang maiin a thunun tan ang.
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Check Availability →3. Taksa ruh pawimawh ber tihchak
Chu chu eng nge a nih i hria em? Chu chu i thinlung a ni.. Muscle dang ang bawkin i thinlung chu hna engemaw chen pein i tichak a ngai a ni. Chu chu exercise tihna a ni. Hei hi gym-a i tih tur a ni lo. I nitin nunphungah i dah tel thei bawk.- I ran vulh ui nen hian rei vak lo kan kal thei mai thei.
- Inchhung hna i thawh laiin hla tlem te te i bun thei a, i zai thei bawk.
- Online-a yoga video enin i lo enchhin thei ang.
- Garage-a dusty bike chu i la thei a, tlem tal chuan i kal thei bawk.
Ni khatah minute 30 tal exercise la tum la, kar khatah ni 5 tal exercise la. Chu chu kar khatah minute 150 vel a ni.Chutianga i ei leh in leh exercise i control chuan i taksa rihna tam lutuk pawh a tlahniam bawk ang. Tlemte i taksa rihna tihtlem pawh hian i damdawi ei tihtlem nan a pui hle bawk ang .
4. Zu in hi tihkhawtlai
Zu in tam lutuk hian thisen sang a tisang thei a ni. Chuvangin i damdawi ei tlem i ngaihtuah a nih chuan hei pawh hi i fimkhur a ngai a ni. I chawlhsan vek a ngai lo. Mahse, tawp chin nei rawh. A tlangpuiin, hmeichhia tan ni khatah standard drink pakhat leh mipa tan pahnih chauh tihkhawtlai hi a dik a ni .5. I rilru tihmuang turin practice rawh.
Stress hi natna tam tak, thisen sang leh zunthlum te thlentu a ni. Chuvangin rilru muang taka vawn reng hi damdawi ang a ni.- Ngawi rengin thu rawh. Thaw. Tih leh tur: Nitin minute 15-20 chhung hmun reh takah thu la, mit khap la, thawk la. Zawi zawiin thawk chhuak rawh. He thil awlsam tak hian i thisen sang atanga hahdamna nasa tak a pe ang che.
- I hun hman dan: Engkim hi ‘ni’ tih tum suh. I chau emaw, hun i neih loh emaw chuan ‘Hei hi ka ti thei lo’ tih hi hlau suh.
- Stress Triggers Identify: Eng thil nge i rilru tibuaitu leh i rilru tibuaitu tih hriat la, a theih ang anga hlat rawh.
6. Meizial zuk kha bansan vek rawh
Hei hi i tih ngei ngei tur thil a ni. Cigarette leh zuk leh hmuam chi dang zawng zawng lakah hian inthiarfihlim vek rawh.Meizial i zuk chuan i zuk bânsan hi i thisen sang, heart attack leh stroke risk tihhniamna kawng ṭha tak a ni. Meizial zu lo pawh nise, mi dang zu in (secondhand smoke) bula awm chu i hriselna atan a tha lo ve tho.7. Heng zawng zawng hi i doctor nen sawiho rawh.
Hei hi a pawimawh ber a ni. I doctor hnenah heng nunphung inthlak danglamna hi i siam tan tih hriattir rawh. I thawhrimna chu a thlawp thei a ni. Hun a kal zel a, i hriselna a lo \ha chhoh zel (thisen sang, sugar level) chuan i damdawi i tihtlem theih leh theih loh, engzat nge tih leh engtikah nge i tihhniam theih tih a rel ang.Vaukhânna: Dose tihhniam suh, a dose thlak danglam suh, eng thil vang pawha doctor thurawn tel lo chuan i damdawi ei kha titawp suh. Chutianga tih chu a hlauhawm hle thei a ni.I doctor chuan a tul chuan he zinkawng zawh tura pui turin specialist dang, dietitian ang chi hnenah a refer thei che a ni.
| Nunphung inthlak danglamna | Hlawkna ber ber |
|---|---|
| Ei leh in hrisel | Cholesterol, thisen sang leh taksa rihna control. |
| Exercise neih fo thin | Thisen sang, thisen sugar level, leh taksa rihna tihhniam. Thinlung a tichak. |
| Chi (sodium) tihtlem nan . | Thisen sang control nghal vat turin a pui. |
| Stress enkawl dan tur | Thisen sang tihhniam, rilru hahdamna a tisang. |
| Meizial zuk bânsan | Heart attack leh stroke vei theihna nasa takin a tihtlem. |
Heng inthlak danglamna atanga rah chhuah hmuh tur hian eng chen nge a la ngai ang?
Hei hi mi tin a inang lo. I siam chhuah zat leh i taksain a chhan danah a innghat a ni. Mahse a tlangpuiin thla 3 atanga thla 6 chhungin i thisen sang, i rihna, i thisen thlum leh cholesterol level-ah inthlak danglamna tha tak i hmu tur a ni. Tin, i rilru a hahdam ang a, i rilru a hahdam zawk bawk ang.Take-Home Thuchah a ni
- Natna khirh tak tak , thisen sang, cholesterol, leh zunthlum damdawi te hi nunphung hrisel tak hmanga tihhniam theih a ni.
- Ei leh in leh exercise lama inthlak danglamna tenau, enkawl theih tak tak hmangin tan la rawh.
- Stress enkawl leh meizuk bânsan hian i hriselnaah nghawng nasa tak a nei a ni.
- Dawhthei takin awm rawh. Heng thilte hian result a lantir nan hun engemaw chen a mamawh a ni.
- A pawimawh ber: I damdawi ei tur zat leh ei hun tur hi doctor phalna la hmasa lovin thlak ngai suh.
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