Engtin nge i fate zingah chaw ei dan tha tak i tuh theih ang?

Tunlai hian kan naupang te pawh an buai hle. Sikul ban hnuah tuition class an kal a, chumi hnuah sports practice, homework, thiante nena inbiakna te... Keini ang bawkin an buai hle. Chuvangin he nun buaithlak tak nen hian kan fate pawhin keimahni ang bawka ei leh in tha lo an hman thiam theihna chance a sang hle. Chuvang chuan naupangte chuan chaw ei kawngah harsatna an nei fo thin a, chu chu pum na leh chaw ei kham (constipation) te hi a ni. Chuti a nih chuan, engtin nge nu leh pa kan nih angin kan fate zingah chaw ei dan tha kan tuh theih ang? Hemi chungchang hi awlsam takin han sawi ila.

Naupang ei leh in tha lo 5 awm fo leh siamthat dan tur

Naupangte chaw ei chakna tichhe thei thil tha lo awm fo thenkhat han thlir hmasa ila. I fa hian heng zinga pakhat emaw, a aia tam emaw a nei thei. Lungngai suh, hengte hi siamthat theih a ni.

1. Chaw thenkhat i ei lo em ni? (Ei tur thlan) .

Naupang thenkhat chu yellow foods chauh ei thin an awm. Naupang thenkhat chuan bawnghnute atanga siam ei hi an duh lo tak zet a ni. Hetiang picky eating avang hian naupang taksa hian a mamawh tur nutrients chu a balanced takin a hmu lo.

Hrehawmna chinfel dan: Naupang ei leh in dan inthlau rawh.

• Dietary guidelines hre reng ang che: Food pyramid hlui chu a danglam deuh tawh. ``ChooseMyPlate`` tih thar ang chi guide zawng rawh. Naupangin ni khata thlai, thei leh protein engzat nge a mamawh tih chiang taka hriat theih nan a pui ang che.
• Calorie chungchangah fimkhur rawh: Naupangin ni khata a mamawh calorie zat hi kum leh activity level a zirin a inang lo. Hemi chungchang hi a hnuaia table atang hian rough idea i hmu thei ang.

• Portion size ngaihven rawh: Naupangte chu chaw ei nuam tih zirtirna i pek rualin, ei tam lutuk thunun dan zirtir bawk ang che. Plate te zawk, cup leh spoon te hman hi a tha hle.

2. Chaw ei vat vat

School van lam pana tlan laiin an kâa chhangphut pakhat popping, emaw, sikul kal hmaa buhfai ei hmanhmawh taka ei emaw... Heng thilte hian pum a ti na thei a, ei tam lutuk a thlen thei a, ei tur dik lo a ei thei bawk

Hrehawmna chinfel dan: I fate chu an ei tur ngaihtuah turin zirtir rawh.

Rilru leh zawi zawia kan ei hian chaw thlum hi nuam kan ti zawk a, ei pawh kan ei tlem bawk. Hei hi ``Mindful eating'' an ti a. I fate’n he tih dan hi an neih theih nan heng thilte hi han ti ve teh:

• Chaw ei turin thu rawh: Motor khalh lai emaw, kea kal lai emawa chaw i ei chuan i fa chuan chaw ei tawh angin a inhria lovang. Chuvangin chaw ei i duh chuan dawhkanah ei ngei ngei tur a ni a, thu la.
• Thil tibuaitute paih chhuak rawh: I fa chu chaw ei laiin lehkhabu, phone, tablet, leh game ang chi thilte dah bo turin hrilh rawh. Dinner table-ah hian text emaw game khelh emaw phal suh.
• I fa chu chaw chu hre rawh: Chaw ei hlimna chu a rim, a khawih leh a thlum a tawn a\angin a lo chhuak a ni. Chuvângin, i fa chu chaw chu rim la, khawih la, tem rawh.
• I taksa thu ngaithla rawh: I fate chu an taksain a riltam tak tak lai leh a chawh laia chhinchhiahna a pekte hre turin zirtir rawh. "I chawm tih i hriat chuan chaw ei a ngai tawh lo," tiin hrilh rawh.

3. ‘Junk Food’ ei addiction.

Chips, sugary drinks, sweets... Naupangte hian awlsam takin heng calorie tamna, eitur tha lo tak tak te hi school canteen, tualchhung dawr, leh hmun dangah te an dawng thei a ni. An hmangaih em em a ni.

Solution: In lama ‘junk food’ rawn ken kha bansan rawh.

Kan fate in atanga an awm loh laia an ei tur hi kan thunun harsa khawp mai. Amaherawhchu, in lama kan neihte chu kan thunun thei a ni. A chang chuan in lama snack rawn ken pawh a pawi lo. Mahse, i kitchen cupboard-ah snacks hrisel tak tak i nei reng tur a ni.

4. Tui aiah sugary drinks in

Naupang thenkhat chuan tui aiin tui, bawnghnute, sports drinks leh sugary drinks te an in duh zawk. Heng in tur te hian calorie tam mahse fiber a tlem a, chu chuan i chaw ei reng theih nan a pui a ni. Hei hian ei tam lutuk a thlen thei a ni.

Chhanna: I fa chu tui in tam turin fuih rawh.

Kan taksaa cell tin hi tui atanga siam a ni. Tui hi kan ei leh in kan chawhpawlh nan leh taksa atanga bawlhhlawh paih chhuahna atan a pawimawh hle.

• Naupangin tui engzat nge a mamawh? Naupangin ni khata tui a in tur zat ruat a awm lo. A tha ber chu i fate tui mamawh zat, an mamawh hun apianga in turin fuih hi a ni.
• Tui in tur hi hmuhnawm takin siam rawh: Fridge-ah tui thianghlim jug khat ice cube nen dah fo ang che. Orange, lemon emaw strawberry emaw slice tlemte dah la, a mawi leh a thlum theih nan.
• In tur dang: Naupang kum 13 hnuai lam tan ni khatah bawnghnute ounces 24 (milliliter 700 vel) tihtlem la, naupang kum 6 hnuai lam tan juice i pek chuan naupang kum 7 chunglam tan ounces 6 (milliliter 180 vel) leh ounces 12 (milliliter 350 vel) chauh tihtlem a tha ber.

5. Thut reng (taksa tihchak loh) .

TV, video game, phone... heng thilte hian naupangte tan pawn chhuah leh inkhelh a harsat phah hle. Mahse hriselna tha neih nan exercise hi a pawimawh hle. Taksa tihchak hian taksa rihna hrisel tak a neih theih nan a pui mai bakah mahni inrintawkna a tipung a, chaw ei lama harsatna, constipation ang chi damdawi tha tak a ni bawk.

Solution: Ni khatah minute 60 tal active tir rawh.

I fate chu pawnah chhuah tir la, active taka awm tir tum ang che. Naupang kum 2 chunglam chuan ni khatah minute 60 tal moderate-intensity activity an nei tur a ni. Hei hi vawi khata tih vek a ngai lo. Minute 30 chhunga session pahnih, minute 15 chhunga session paliah i then thei bawk. A pawimawh ber chu i taksa tihchak hi a ni.

Nu leh pa kan nih angin entawn tlak tak i ni ang u.

Ei leh in \ha hi chhungkuain kan beih tur a ni. Naupangte ei leh in inthlau tak pek dan tha ber, exercise la tura fuih leh ‘junk food’ atanga inthiarfihlim dan tha ber chu chutiang thilte chu an tan model siam hi a ni .

I fate ei leh in, a rihna, a nih loh leh ei leh in lama harsatna i neih chuan i doctor emaw, naupang enkawltu emaw chu biak rawh . Thurawn dik ber an pe thei ang che.