I taksa rih zawng tha ber chu engzat nge ni? I chhui chiang ang u!

"Aw, ka thau em..." "Ka thianpa ang bawka cher tur chuan engzat nge ka taksa rihna tihtlem a ngai?" "He rit hi ka san zawng nen a inhmeh em?"... Hetiang zawhna hi i nei tawh em? Kan rih zawng leh hriselna kan ngaihtuah vek a. Mahse a tam zawkah chuan scale-a number kan en mai mai a, kan lungngai mai mai a, a nih loh leh midang nen kan in tehkhin mai mai a ni. Dik tak chuan "ideal weight" emaw "ideal weight" emaw hi number pakhat chauh a ni lo. I tana danglam bik leh i hriselna chungchang hrilhtu thawnthu pakhat chauh a ni.

Eng thilin nge taksa tana rit ber tur chu a hril?

A awlsam zawngin, i tan chuan i taksa rihna hrisel tak chu mi tin tan a danglam vek a ni. Doctor-te chuan hei hi an tihfel hian thil engemaw zat an ngaihtuah a. Personalized health map ang mai a ni.

• Kum: Kan upat deuh deuh chuan kan metabolism a tlahniam thin. Hormone pawh a inthlak danglam thin. Heng thilte hian taksa rihna a nghawng nghal vek a ni.
• Gender: A tlangpuiin mipa hian hmeichhia aiin ruh leh thau an nei tam zawk. Chuvangin, kum leh san zawng inang an nih pawhin mipa chu hmeichhia aiin a rit deuh thei a ni.
• Height: Hemi hi a awlsam khawp mai. I san chhoh zel chuan i taksa rih zawng a pung a, chutiang bawkin i taksa rihna hrisel pawh a pung bawk.
• Damdawi lam dinhmun leh damdawi: Damdawi lam thil thenkhat (e.g., thyroid harsatna) leh damdawi thenkhat (e.g., corticosteroids, rilru lam damdawi thenkhat) hian taksa rihna a tipung thei a ni. Tin, stress lutuk ang chi thil, mut theih lohna ang chi te hian taksa rihna a tipung thei bawk. Damdawi lam thil thenkhat (e.g., cancer, chaw kawng natna) hian taksa rihna a ti tlahniam thei bawk.
• Taksa Composition: Hei hi a pawimawh hle. I taksa rih zawng hi thau, thau, ruh leh tui atanga siam a ni. Ngaihtuah teh, i san zawng leh kum inang i nih chuan exercise la tam bertu hian taksa ruh a nei tam zawk ang. Chuvangin, a dang aiin a rit deuh mai thei. Muscle hi thau aiin a rit zawk . Mahse chu chu taksa rihna hrisel tak a ni.
• Genetics: Genetics hian i chaw ei chak dan te, i ei duh dan te, leh i taksa chakna i hman dan te pawh a nghawng bawk . Chuvang chuan mi thenkhat chu awlsam takin an thau chho thin a, thenkhat erawh chuan thau an tihpun harsat thung.

Engtin nge taksa rihna hrisel tak i teh ang? BMI ringawt pawh a tawk em?

I taksa rihna hrisel tak ngaihtuahna neih nan hian hmanraw hrang hrang hman a ni. Mahse, heng hmanrua zawng zawng hian i hriselna chungchang kimchang takin a pe lo tih hre reng ang che. Hengte hi test bulpui mai a ni.

Taksa rih zawng tehna (BMI) .

Hei hi kan hriat zawng zawnga hmanraw lar ber a ni. Hei hi i san zawng nena inmil tura i taksa rihna hrisel takah i awm em tih hriat nan chhut awlsam tak a ni. I BMI hi i rih zawng (kilogram-a) leh i san zawng square (meter-a chhut) hmanga chhut a ni. Hei hi awlsam takin online `BMI calculator` hmangin i check thei ang.

Chuvangin, i BMI chungchanga zawhna i neih chuan chu chauh atanga thutlukna siam suh. Doctor nen inbiakna neih a tha ber.

Waist Circumference a ni

Hei hi taksa rihna hrisel tak neih a nih chuan tehna pawimawh tak a ni a, a chhan chu pum chhunga thau dahkhawm, a bik takin visceral fat hi natna hrang hrang nen a inzawm a, chung zingah chuan thinlung natna, thisen sang, leh Type 2 Diabetes te pawh a tel.

• Mipa: Waist circumference hi inches 40 aia tlem lo tur a ni.
• Hmeichhe naupai lo: Kawr vel hi inches 35 aia tlem lo tur a ni.

I kawr tehna atan: Ding nghet la, tape measure chu i hip ruh chungah chiah dah la, i belly button sir zawng zawngah dah rawh. Tape measure chu khauh emaw, tihzauh emaw suh. Thâwk chhuah hnuah tehna chu la rawh.

Thiltih dan dang: WHR leh WHtR

• Waist-to-Hip Ratio (WHR): He ratio hi hips hmun zau ber a kawr vel chu a sir lehlamah then a ni.
• Waist-to-Height Ratio (WHtR): Hei hi i kawr vel chu i san zawng nen a zat a ni. Heta dan awlsam tak chu, "I kawrfual vel chu i san zawng chanve aia tlem lo tur a ni," tih hi a ni.

Zirna thenkhatah chuan heng hmanrua te, a bik takin WHtR hian BMI aiin nakin lawka hriselna atana hlauhawm tur a hrilhfiah thei zawk tih a tarlang.

Taksa Composition thlirletna

Hei hi a hmasawn deuh deuh a ni. `Dual X-ray Absorptiometry (DXA)` ang scan hian i taksa thau, thau leh ruh density te chu a hranin dik takin a teh thei a ni.

Okay, chuti a nih chuan engtin nge he taksa rihna hrisel tak hi i thlen theih ang?

Hei hi a pawimawh ber a ni. Hei hi ni hnih emaw ni thum emaw chhunga tih theih "diet" a ni lo tih hre reng ang che. Hei hi hun rei tak chhunga thil tih dan hrisel siam tura zinkawng a ni . Quick-fix method hmang hian a rit chu a lo let leh nghal vat mai ang.

I taksa rihna tihtlem i duh chuan...

• Chaw tha zawk ei rawh: Fast food, sugary drinks leh processed foods te hian calorie a pai tam hle a, mahse vitamin, mineral leh fiber a tlem thung. Chaw ei apiangin thlai, thei leh thlai chi hrang hrang a tam thei ang ber telh thin ang che.
• Protein leh fiber tling tawk la rawh: Hengte hian i pum a ti khat reng thei a ni.
• Chi, sugar leh oil te kha tihtlem rawh.
• Portion control chungchangah fimkhur rawh: I chaw ei kham tawh lo la, ei tur dik tak ei thiam rawh.
• Move more, walk more: Ni khata i step i tih zat chu tipung rawh. Exercise engemaw zat, kea kal chak tak ang chi, kar khatah darkar hnih leh a chanve tal ti rawh. Kar khatah ni hnih tal taksa ruh tichaktu exercise (e.g., weight lifting) ti thin ang che. Office-a hnathawk i nih chuan tho la, darkar khatah vawi khat tal tlem tal kal kual rawh.

I taksa rihna tihpun i duh chuan...

Thau tihpun hi thau lutuk tan pawh a harsa hle. Hei pawh hi tih dan hrisel tak tak a awm bawk.

• Chaw tha zawk leh calorie tam zawk ei rawh: thil chi hrang hrang, peanut butter, full-fat yogurt, egg, sangha, leh sa te.
• I chaw ei tam lehzual rawh: I chaw ei ber pathum bakah hian chawhmeh te te pahnih atanga pathum ei la, chaw tha tak tak ei bawk ang che.
• Liquid calories: Fruit leh yogurt smoothie tha tak ang chi in tur hi chaw ei lohvin calorie i hmuh theih nan a tha hle.
• Weight lifting exercises ti rawh: Hengte hian taksa ruh siamna leh taksa rihna tihpunna kawngah hrisel takin a pui thei che a ni.

Eng thil pawh ti la, hlim takin ti rawh. I thianpa nen kal dun la, i chhungte nen chaw hrisel tak siam rawh. Tichuan hna thawh tur a ni lovang, i nunah a tel ve ngei ang.