Ṭhiante nena party-a ei leh in tui tak tak i hmuh zawng zawng, kum thar leh Krismas hun laia in lama siam cookies, butter cake, leh pudding te nen... taksa rihna hrisel neih hi a harsa deuh niin i ngai mai thei, a dik em? Mi tam tak chuan kût hun lai hian ngaihtuah phak loh khawpin kan taksa rihna kan tipung niin an ngai. Mahse thudik tak chu a danglam deuh a ni.
Chawlhkar chhung hian engtiang chiahin nge kan lian tak tak?
Dik tak chuan he hun chhung hian i ngaihtuah angin i thau lutuk dawn lo. Research atanga a lan dan chuan puitling chuan ruai hun chhung hian gram 400 (0.4kg) leh kilogram 1 (2.2 lbs) inkar a tipung a ni.
Chuti a nih chuan khawiah nge buaina chu? Buaina chu chu kilo chanve aia tam, chu kilo dang, chu kilo tam zawk chu ruai hun hnuah pawh taksaah a awm reng a, kum tin a pung zel a ni. Ngaihtuah teh, December thlaah kum tin kilo chanve i tipung a nih chuan kum sawm chhungin kilo nga a ni thei.
Nutritionist-te sawi dan chuan, "Mi thau lutuk leh thau lutuk tawhte hian ruai hun chhung hian taksa rihna hrisel nei tawhte aiin an thau nasa zawk a ni. Tin, heng kût hun chhunga an taksa rihna tihpun zat hi kum khat chhunga taksa rihna tihpunna chhan lian ber a ni bawk," an ti.
Chuti a nih chuan, engtin nge i taksa rihna chu hrisel takin i enkawl theih ang, chutih rualin i chhungte nunphung leh ei leh in te chu i la hlim hle a, sualna nei lovin?
Diet aiin a pawimawh zawk chu kan rilru put hmang hi a ni!
Nutritionist-te'n an sawi angin, "Hetah hian a pawimawh ber chu kan rilru put hmang hi a ni. Tum chu ei leh in hrisel a nih avangin, ei leh in hrisel lo tak tak, ei tur thenkhat tihbo vek, taksa rihna tihpun avanga zak emaw, inthiam lohna emaw siam hi kan thiam lo a ni," a ti.
Nun hi a tawi a, a famkimin kan nunpui tur a ni. A bik takin hetiang ruai hun lai hian ei tur hi calorie leh chakna chauh a ni lo. Kan nunphung, kan nunphung a ni a, kan chhungkaw inzawmna, hmangaihna leh hriatrengna siamtu a ni.
Chuvangin, holiday chaw en a, " Aw, hei hi ka ei thei lo," tih ai chuan, i thil tih leh i ei tur chungchangah hian rilru fim tak leh hlim taka awm tum ang che. Chutih lai chuan duhthlanna tha ber ber siam rawh.
Taksa tipung lovin festive season nuam ti taka hman theihna tur practical tips
Okay, chuvangin he festive season chhunga hlim taka awm theihna tura pui thei tur practical tips thenkhat han en ila, i taksa rihna lam ngaihtuah lutuk lovin.
| Thurawn zawm tur | Engvângin nge chu chu a pawimawh? |
|---|---|
| Kawng hawng suh. | Chumi zan chuan party lian tak i neih avangin chaw ei skip hi a tha lo. Hei hian i taksa chu ‘starvation mode’-ah a dah a, i riltam leh satiety signal te a tibuaitu a ni. A hnuah bingeing i tawp mai thei. |
| Chaw ei laiin rilru fim tak | Kitchen-ah emaw, chaw ei dawhkan bulah emaw i awm chuan, i hriat lohvin i hmuiah chaw dah chhunzawm zel turin thlemna i tawk ang. Chuvangin, in inbiaknaah chaw ei dawhkan atang hian inthiarfihlim rawh. I ei zawh chuan rang takin a la awm chu pack la, fridge-ah dah rawh. |
| I taksa chu ngaithla rawh. | "Ka ril a tam em, ka ei tawk tawh em?" zawhna. Table-a thil awm zawng zawng chu tlem tal i enchhin thei. Mahse chutiang a nih chuan alu plate pum pui chu cheese nen ei vek a ngai tihna a ni lo. I taksain "enough is enough" a tih hian ngaithla rawh. |
| Thil hrisel thlang rawh. | I duh ber pumpkin pie emaw buttered mashed potato emaw i bânsan a ngai lo. Mahse i chaw ei tam zawk chu duhthlan tur hrisel tak tak hmanga khat tum ang che. Gravies leh sauce rit tak tak ei tlem la, thlai, salad leh grilled leh baked foods te thlang zawk rawh. |
| I duh ber ei tur ei phalsak rawh. | Chhungkaw nunphung anga siam, kum khatah vawi khat chauh ei theih tur chaw bik a awm a ni lawm ni? Chu thilte chu sualna leh hlauhna awm lovin hlim taka hman theihna i nei a ni. |
| Mut tha rawh. | Hei hi ruai hun lai hian a harsa deuh thei a, mahse, mut a tlem chuan taksa chakna (energy level) a tlahniam thin. Hei hian chaw thlum, nutritious lo lam kan pan duh zawk a ni. |
| Tlemte chu inher kual la, exercise engemaw zat ti rawh. | Khua a vawt a, ni êng hun a tawi hunah cooped up-a awm ang maia hriat ni mah se, thil tenawm tak ti rawh. Festival atana thil lei tur i kal dawna tlem tal kal tam te, chaw ei kham hnua pawn lama kal rei vak lo te ang chi te hi a hlawkthlak hle. |
Long term ngaihtuah rawh.
Chawlhkar chhunga i ei leh in ngaihtuah hian hun rei lote chhunga i taksa rihna tihpun chu i thunun thei a ni. Mahse, a lian zawk chu en turin hre reng ang che. Kan hriselna chungchang sawi dawn chuan hun rei lote chhunga thil thleng tur hi kan ngaihtuah lutuk thin a, kar 6 chhung ang chiah hian. Hun rei tak chhunga nun hrisel tak neih theihna tura inpekna thiltihtheihna pawh kan ngaihthah hle bawk . Chuvangin he chawlhni hun hi chu hun rei tak chhunga zinkawng pakhat chauh angin ngaihtuah rawh.
I taksa rihna tihtlem dan tur i ngaihtuah a nih chuan, emaw, ei leh in hrisel chungchang hriat belh i duh chuan, i chhungkaw doctor nen inbiakna neih hreh ngai suh .
Take-Home Thuchah a ni
- Chawlhkar chhunga taksa rihna hi a tlem tlangpui a, mahse kum tam tak chhung chu a pung zel thei a, harsatna lian tak a ni thei bawk.
- A pawimawh ber chu rilru put hmang hi a ni. Chaw ei hi a nuam a, hnam dan a ni. Thiam loh chang lovin nuam ti takin hmang rawh.
- Chaw i ei dawnin rilru fim takin awm rawh. I taksain "enough is enough" a tih hian ngaithla rawh.
- I ei duh berte i ei lai hian i nun chu thlai hrisel, thei leh exercise nen inthlau rawh.
- Nun hrisel chu hun rei lote chhunga ‘ei leh in’ a ni lova, hun rei tak chhunga zinkawng a ni. Tin, ruai hun hi chu zinkawngah chuan a tel ve bawk.
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