Hlimna tipungtu leh taksa rihna control theitu mood-boosting foods te i zir ang u.

Kumthar leh Krismas ang chi ruai hun hi kan ngaina vek. Mahse, hnathawhna hmun buaithlak tak tak te, hmanhmawh lutuk te, lungkhamna te, leh a kaihhnawih i ei tur thunun theih lohna te i ngaihtuah hian tlem chuan a buaithlak hle thei a ni lawm ni? Hetiang stress leh weight gain hian i festive fun hi a tichhe duh lo. Vawiin hian i rilru hah laia i rilru put hmang tihchangtlun thei tur, chubakah i taksa rihna control thei tur ei leh in chungchang i sawi dawn nia. Chûngte chuan ruai hun chhung zawngin i rilru a hahdam a, i rilru a hahdam ang.

Engtin nge thisen sugar level hian i hlimna a nghawng?

Holiday season-a pressure leh mawhphurhna i hmachhawn dan tha ber chu i mood leh energy levels stable taka awm tir hi a ni. I rilru a hahdam mai bakah i ei tam lutuk pawh a tlem phah bawk ang.

A awlsam zawngin, kan taksain awlsam taka a hip lut thei ei tur kan thlan hian kan thisen sugar level chu a awm reng a, a sang leh hniam nghal vat ai chuan . Hei hian kan rilru put hmang thunun kawngah nasa takin a pui a ni. Nga emaw, vawk curry emaw bran rice nena siam emaw, kurakkan chhang nena lentil stew emaw, chickpeas emaw green beans emaw stew ang chi emaw kha han ngaihtuah teh. Hengte hi kan thlan tur carbohydrates quality tha tak tak emaw protein nena chawhpawlh carbohydrates te an ni.

Mahse eitur hmin rang tak tak, sugar atanga siam cake leh bun te, chhangphut chi hrang hrang kan ei hian kan thisen sugar level chu a sang nghal a, chutah chuan a tlahniam nghal bawk. Kan thisen sugar level a tlahniam chuan kan thinrim tan a, kan lungkham a, kan riltam hle bawk . Tichuan, kan hmaa lo thleng chocolate emaw, candy emaw chu kan kut kan phar a. Hei hian thisen sugar level sang leh hniam cycle-ah min tang leh ta a ni.

The 'Feel-Good' Chemical - Serotonin hmang hian kan rilru i ti hlim ang u

Protein tamna ei leh in hian i taksa rihna a tihniam thei a, mahse a ti hlim zawk dawn lo che. Hei hi kan taksain chemical serotonin an tih a mamawh vang a ni a, chu chuan hlimna min siamsak thin.

He `Serotonin` siamna atana raw material mamawh chu amino acid `Tryptophan` a ni. Carbohydrates hi he `Tryptophan` hi thluaka phurtu lirthei ang a ni. I thisen sugar level a tlahniam chuan, chu chu carbohydrates a tlahniam chuan thluaka `Tryptophan` kal zat pawh a tlahniam tihna a ni. A rah chhuah chu? I mood chu a tlahniam nghal vek.

Dik tak chuan, zirchianna phei chuan kar hnih chauh carb tlem tak ei hian puitling thau lutuk te chu hahna a tipung a, exercise neih duhna a ti tlem bawk.

Chemical `Serotonin` an tih hian taksa rihna a veng bawk. Chu chu engtin nge a thawh? I ei zawh chuan thluak ah "enough is enough" signal (satiety) a thawn a, i ei duhna a ti tlem bawk.

Stress avanga mood swing awm thin hi i control ang u.

Sugary, simple carbohydrates atanga inthiarfihlim turin kan ti tlangpui. Mahse nitin i stress emaw irritable emaw i neih chuan solution rang tak i mamawh a ni.

"Nitin i rilru a hah a nih chuan snack te tak te, carbohydrates chauh ei la," tiin mithiamte chuan an sawi. Hei hi a chhan chu protein carbohydrates nena ei hian serotonin siamchhuah a tibuai vang a ni. Chaw thau tamna hian chaw ei a tikhawtlai.

Hetiang chawhnu lama lungkhamna hi enkawl dan tha ber chu thau tlem, ei rang taka ei theih carbohydrates snack tlemte ei hi a ni . Entirnan, potato chhum, popcorn chi thenkhat, thau tlem cracker biscuit emaw, thau tlem cereal fiber tamna emaw.

Hei hi i ei atanga minute 20 vel hnuah i thluak chuan `Serotonin` a siam tan a, chu chuan chutiang ei tur sugar tamna, thau tamna ei duhna chu a thunun a ni. Chuvangin, chutiang hunah chuan hetiang hian chawhmeh te tak te ei la, i duhzawng thil dang tih hmangin i ngaihtuahna tibuaitu i ni.

Thinlung hlim vawng reng turin ei leh in pawimawh dangte

Carbohydrates bakah hian zirchianna atanga a lan dan chuan ei leh in leh hriselna lama kan tih dan dang engemaw zat hian kan rilru put hmang a vawng reng thei a, eng emaw chen chu lungngaihna a tiziaawm thei bawk.

Chaw te te ei fo thin ang che.

Nitin chaw hrisel tlemte ei hian i thisen sugar level a tisang thei a ni. Hei hian ei leh in avanga mood swing awm lo turin a pui thei a ni. Darkar thum atanga darkar li danah chaw tlemte emaw snack emaw ei tum ang che .

Festive season chhunga weight gain control dan tur tips tam zawk

Festive season-a ei leh in hrisel ei hian i mood a tichak mai bakah i taksa rihna a tipung bawk. Heng tips te hi enchhin ve teh.

• Chawhmeh ei hi skip ngai suh! Chawhmeh i skip chuan ni khat chhunga i ei zawng zawng hian hna a thawk lovang. Zirna hrang hrangah chuan chawhmeh ei thinte hian nitin mood leh energy level tha zawk an nei tih hmuhchhuah a ni.
• Tui tam tak in thin ang che. Dehydration chhinchhiahna hmasa ber chu hahna a ni. I chau tih i hriat chuan chu candy bawm chu i kut i phar hmain tui glass khat emaw pahnih emaw in la, i la riltam em tih en rawh.
• Skim milk in tur a ni. Thluak tichaktu amino acid `Tryptophan' leh natural carbohydrates te a pai a, chu chuan thluaka a phurh luh theih nan a pui a ni. Bawnghnute hi exercise hma leh exercise zawh hnua taksa rehydrate nana in tur tha tak a ni bawk.
• Inkhawmah hian zu lakah inthiarfihlim rawh. Zu in hian hun rei lote chhung chu i rilru a hahdam thei a, mahse i mut a tibuai thei a, lungkhamna a tipung thei a, lungkhamna a tipung thei bawk. I mood tihchangtlun dan tha tak a ni lo.
• Chocolate thau tamna leh biscuit ai chuan thau tlem crackers, popcorn leh saltine crackers te chu dawhkanah dah la.