Damdawi i ei nasa em? Hei hi nunphung tihdanglamna hmangin i tihtlem thei! (Damdawi tihtlem) .

Mi tam tak chuan thisen sang, cholesterol, Type 2 Diabetes ang chi natna atan nitin damdawi pakhat emaw a aia tam emaw kan ei thin. A chang chuan, "Heng damdawi te hi ka chhuk thei dawn em ni?" Thudik tak chu, pipe dream a ni lo. I doctor thurawn leh thlawpna te, leh i nunphung tihdanglamna awlsam tak tak te nen chuan damdawi i ei zat chu i tihtlem thei a, hun kal zelah pawh i ei tawh lo vek thei bawk. Chutiang ti thei tur chuan engtin nge kan puih theih che tih i lo en ang u.

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.

Hei hi a awlsam hmel hle a ni lawm ni? Mahse buaina chu, heng thilte hi ei tur chuan in lamah i neih hmasak phawt a ngai a ni. I kitchen cupboard-ah te, i fridge-ah te, hnathawhna hmuna i desk drawer-ah te, leh i car chhunga thil awmte kha han ngaihtuah teh. I hriselna atana i thil tum tihhlawhtlinna tura puitu thil a awm em? A nih loh leh thil tibuaitu che a awm em? Chutiang a nih chuan tunah hian ngaihtuah tan a, in lama i thil rawn kente chu thlak danglam a hun tawh.

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.

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.

Eng thil pawh ti la, i thinlung i tichak a ni. I thisen sang a tihniam a, i thisen sugar level a control bawk. Exercise i tih hian i taksain insulin resistance a tlahniam a. Chumi awmzia chu i taksa cell te tan sugar hip a awlsam phah tihna a ni. Hei hian zunthlum damdawi i mamawh zat tihtlem nan a pui thei che 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. I doctor chuan a tul chuan he zinkawng zawh tura pui turin specialist dang, dietitian ang chi hnenah a refer thei che a ni.

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. Damdawi tihtlem, nunphung, thisen sang, cholesterol, zunthlum, ei leh in hrisel, exercise