Naute i beisei em ? A nih loh leh i pum chhungah hian tlem i nei tawh em? I pum lian zel phurna zawng zawng nen chuan i rihna ngaihtuah chu a buaithlak deuh thei. "Aw, tunah chuan ngaihtuah hun ka nei tawh lo," i ti mai thei. Mahse, rei lo te han sawi ila. A chhan chu hei hi nang leh i naute tan pawh thil pawimawh tak a ni.
Engvangin nge naupai hmaa taksa rihna hrisel neih hi a pawimawh?
A awlsam zawngin, naupai hmaa taksa rihna hrisel tak neih hian nang leh i naute chu harsatna engemaw zat i pumpelh thei a ni. Rihna leh nunphung hrisel neih hian naupai a awlsam phah mai bakah naupai lai leh naupai hnuah pawh hrisel taka awm turin a pui bawk ang.
Mahse thil lungchhiatthlak tak chu, tunlai hian hmeichhe tam tak chu rit lutuk phur chungin nau an pai thin. Chu chu an thau lutuk tihna a ni. Thau lutuk laiin naupai hian nu leh naute tan pawh hlauhawmna engemaw zat a thlen thei a ni.
Hrisel taka bul tan hi zinkawng hrisel dinna lungphum a ni tih hre reng ang che. Chuvang chuan naupai hmaa i hriselna ngaihtuah hmasak a pawimawh hle.
Tunah chuan heng risk te hi eng nge ni tih i lo en ang u.
| Tute nge hlauhawma awm? | Risk awm thei te |
|---|---|
| Mom hnenah |
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| Naute tan chuan |
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Thau lam engemaw zat tihtlem pawh hi thil lian tak a ni!
Heng hlauhawmnate hian a ti hlauhawm thei che a, mahse i taksa rihna tihtlem tumna sang lutuk, i tihhlawhtlin theih loh tur i siam duh lo. I doctor-in a rawt angin i rit i thleng thei lo a nih pawhin, chu rit hnaih deuh pawh chuan danglamna nasa tak a thlen thei a ni.
Naupai hmaa i taksa rih zawng 5% leh 10% inkar i tihtlem theih chuan nasa takin a pui ngei ang che.
Kilo 80 i rit ang tih han ngaihtuah teh. Tichuan 5% chu kilo 4 chauh tihna a ni. Hetianga taksa rihna tlemte pawh tihtlem hi nang leh i naute tan engzat nge a hlut tih han ngaihtuah teh.
Nau ka pai tawh a nih chuan engtin nge ka tih ang?
Okay, chuti a nih chuan nau i pai tawh a nih chuan, "Tunah engtin nge ka tih ang?" Hei hi i ei leh in khap leh i taksa rihna tihtlem hun a ni lo tih a chiang. Chu chuan i naute mamawh chaw ṭha chu a hloh thei a ni.
Chu ai chuan naupai hrisel neih hi i ngaihtuah zawk tur a ni a, chu chu nitin exercise lak leh i taksa rihna tihpunna control tihna a ni.
A tlangpuiin hmeichhia naupai hmaa thau lutuk chuan naupai laiin kilogram 7 leh 11.5 inkar a tipung tur a ni. Hmeichhe thau lutuk tan chuan kilogram 5 leh 9 inkar a ni tur a ni.
Mahse hei hi hre reng ang che: Chûngte chu averages chauh a ni. I doctor hnenah i taksa rihna tihpunna tur dik tak zawt rawh.
Naupai hrisel tak neih theihna tura zawm tur thil 4
Tlem i thau lutuk pawh nise, heng tips awlsam tak tak, mahse pawimawh tak takte hi zawm hian naupai hrisel tak i la nei thei tho a ni.
| Thudik | Hrilhfiahna |
|---|---|
| 1. "Pahnih tan chaw ei" a ngai lo! | Hei hi ngaihdan dik lo awm fo a ni. Hmeichhe naupai hrisel tak pawhin ni khatah calorie 300 vel chauh a mamawh belh a ni. Chu chu i intake pangngai chu a let hnih i tihpun a ngai lo tihna a ni! I doctor hnenah calorie i mamawh zat dik tak zawt rawh. |
| 2. I ei leh inah fimkhur rawh. | I naute hian a nutrition chu i ei leh in atang hian a hmu thin. Chuvangin chaw tha tak tak ei rawh. Protein tamna ei tur (nga, artui, chickpeas, peas), leh thau hrisel (polyunsaturated fats) te thlang rawh. Sugar tamna ei tur, simple carbohydrates (chhang var leh bun chi hrang hrang atanga siam) leh saturated/trans fats (a theih ang anga siam) te tihtlem thin ang che. |
| 3. Tui tam tak in tur. | Ni khatah tui litre 2.5 - 3 vel i in tur a ni. Naupai lai hian i thisen volume a sang chho zel a. Hei hian tui a tlakchham thuai thei a, lu a ti buai thei a, lu a ti buai thei bawk. Chuvangin tui in tam a pawimawh hle. |
| 4. Exercise tih theihnghilh suh. | Ni khatah minute 30 tal taksa tihchakna mumal tak nei rawh. Kea kal te, zai te, tui chawi te hi a tha vek. A bik takin tui chawi hian stress a tiziaawm thei a, i rilru a hahdam hle bawk. Mahse, exercise program eng pawh i tan hmain doctor rawn hmasa phawt ang che. |
Take-Home Thuchah a ni
- Naupai i tum a nih chuan a theih ang anga taksa rihna hrisel tak neih tum ang che. Tlemtea taksa rihna tihtlem pawh a tha hle.
- Naupai tawh i nih chuan i rihna tihtlem tum suh. Chu ai chuan i taksa rihna tihpun chu hrisel takin enkawl rawh.
- I taksa rihna, ei leh in leh exercise chungchang hi doctor nen sawipui fo ang che.
- "Mi pahnih tan ei" a ngai lo. A pawimawh ber chu a quantity ni lovin, i ei tur nutrition a ni zawk.
- Nitin exercise lak leh tui in tam hi nang leh i pum chhunga i naute duh tak tan chuan a pawimawh hle.
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