Thiltih \ha chuan zunthlum hi a thunun thei a ni! Engtin nge tih i en ang u

I ni i tan tirh hian thil engemaw chu ngaihtuah lovin i ti thin a ni lawm ni? Entirnan, zing i thawh veleh ha silfai te, tea no khat siam te, a nih loh leh car chhunga i chuan huna i seat belt khauh te. Heng thilte hi ngaihtuah lovin kan ti thin a, kan tih dan a lo nih tawh avangin kan ti thin. A dik tak chuan hengte hi "habits" kan tihte hi a ni. Zunthlum vei mi i nih chuan, emaw, damdawi lam atanga thlir chuan , Diabetes Mellitus , chutiang tih dan tha thenkhat neih chuan danglamna nasa tak a thlen thei a, i nun a ti awlsam thei hle bawk. Hemi chungchang hi awlsam tak leh zahawm takin sawi ila.

He ‘habit’ hi eng tak nge ni?

A awlsam zawngin, habit chu cue kan dawn hian hriat lohvin, automatic deuh maia kan tih thin thiltih a ni. Kan thiltih zawng zawng hi tumruh tak leh tumruh tak niin kan ngai. Mahse, thudik erawh a danglam thung. Zirchianna atanga a lan dan chuan ni khata kan thil tih zinga 43% chauh hi tih dan phung avanga tih a ni a, chutih lai chuan kan rilru chu hmun dangah a awm a ni.

Hei hi zunthlum ang chi hun rei tak chhunga natna kan enkawl theihna tura kan hmanraw tha ber pakhat a ni. Ei leh in \ha i siam a, exercise i nunah i dah chuan zunthlum enkawl chu phurrit ni lovin nitin hna a lo ni ang.

Research pawhin thla hnih vel zet i tih reng chuan hriselna tha tak chu tih dan chak tak a lo ni ta tih a tarlang bawk. A pawimawh ber chu ni khat i hloh vang mai maia tih dan chu a chhe lo. Chuvangin lungngai suh. Entirnan, zing tin chawhmeh ei zawhah thei chi khat ei hi i tih danah i siam ang u. Hun engemaw chen hnuah chuan chawhmeh ei khama thei chi khat ei kha i hrechhuak nghal mai ang.

Engtin nge tih dan tha thar kan tan ang?

Okay, tunah chuan, "Engtin nge hetiang thil tha hi ka tan ang?" I ngaihtuah angin a harsa lo. I tanpui theihna tur step awlsam thenkhat chu hetiang hi a ni.

1. Ruahmanna mumal tak siam rawh

A hmasain, engvângin nge he inthlâk danglamna hi i siam tih hi ngaihtuah rawh . Hetiang tih dan i neih hnu hian engtin nge i nun a lo \ha ang? "Kum engemaw zat chu ka fate nen hlim taka awm ka duh," "Ka damdawi ei tihtlem ka duh," emaw, "active zawka awm ka duh" tih ang chi pawh a ni mai thei. I chhan chu eng pawh ni se, lehkha te tak teah ziak la, nitin i hmuh theihna hmunah dah rawh. Entirnan, darthlalang bulah emaw, fridge-ah emaw. Hei hian i rilru a hah hunah boost a pe ang che.

2. 'SMART' tum siam rawh

A dawtah chuan, thiltum lian tak i tihhlawhtlin duh chu hre reng la, chu chu i tihhlawhtlin theih nâna ṭanpui thei tûr thil tih dân tê tê, awlsam tak thlang rawh. Hei hi SMART method hian nasa takin a pui dawn che a ni. Chumi awmzia chu i thil tum hian heng mizia pangate hi a nei tur a ni tihna a ni.

3. I hmasawnna chu track rawh

I tih dan thar i tih dan tur log vawn reng chu i hmasawnna hriat rengna kawng tha tak a ni thei. Notebook, calendar emaw phone app emaw hmangin i hmasawnna chu enfiah rawh. Entirnan, i kal ni tin bulah check mark dah la. Kar khat emaw kar hnih emaw hnuah chuan chutiang check mark te chu i hmuh chuan i chhuang hle ang. Tin, i ṭhian emaw, i chhungte emaw i rintlak tak chu hrilh bawk ang che. "Vawiin khan ka vakvai em?"

Zunthlum vei tanpui thei thil tih dan awlsam leh tha thenkhat

• Zing lama i thisen thlum enfiah dan: Zing tin i harh hunah, thil dang i tih hmain i thisen sugar level enfiah thin kha tih danah siam rawh.
• Chaw ei zawh hnua kea kal: Chaw ei ber zawhah minute 10-15 chhung kea kal rei la, a bik takin chawhmeh emaw zanriah emaw ei tur a ni.
• Tui in rawh: Tui bottle khat i bulah dah fo ang che. Sugary drinks in duh apiangin tui tlem in thin ang che.
• Chaw ei hrisel tak: Hnathawh tur emaw, zin chhuah emaw hunah pawn lama chaw thau ei ai chuan in atanga thil engemaw, thei, peas thenkhat, emaw yogurt ang chi te la rawh.
• Foot Check: Zunthlum vei te hian ke ulcer an nei tam zawk. Chuvangin zan tin i ke mut hmain i ke chu a hliam emaw, a hrual emaw, a hring emaw a awm leh awm loh enfiah thin hi tih dan tha tak a ni.

Vawi khatah tih vek tum suh. Thil tih dan pakhat hmangin tan la rawh. I nunah a tel ve tawh chuan a dawt leh tur lamah kal leh rawh. A pawimawh ber chu i ei leh in emaw, exercise tih danah emaw inthlak danglamna lian tham i neih hmain i doctor nen inbiakna neih hmasak phawt a ngai. I tana tha ber tur chiang takin a hrilh ang che.