Diet plan i siam tan tawh em, online-a i hmuh hnuah emaw, mi pakhatin a hrilh hnuah emaw, ni hnih emaw ni thum emaw hnuah, "Aw, hei hi ka ti thei lo" tih i ngaihtuah avangin i bânsan tawh em? A nih loh leh, pawisa tam tak i pek diet plan chu i ei duhna emaw, i hnathawh hun tur emaw, i chhungte tana chaw i siamte nena inmil lo a nih avangin i beidawng ngai em? Nangmah chauh i ni lo, hei hi mi tam takin harsatna an neih a ni.
Internet leh lehkhabu-a "one-size-fits-all" meal plan awm thin ai chuan, i taksa, i nunphung leh i duhzawng nena inmil tur meal plan i siam thei a nih chuan engtiang chiahin nge a ropui ang? Chu chu vawiinah kan sawi dawn a ni.
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Diet tha ber chu eng nge ni? I tana hnathawktu chu!
Dan leh hrai tam tak nei diet chu i zawm duh lo mai thei. Mahse thu lawmawm tak chu i taksa rihna tihtlem nan ei tur ruahmanna man to tak tak emaw, ei leh in leh exercise ruahmanna buaithlak tak tak emaw i mamawh lo. Dik tak chuan nitin calorie i ei zat tlem tal tihtlem mai pawh nise, ei tur tha tak hmanga i tih chuan i taksa rihna tihtlem nan a tawk.
Research pawhin "meal plan eng pawhin i calorie intake tihtlem chuan i taksa rihna a ti tlahniam ang" tih a finfiah tawh. Chu chu carbohydrate tamna emaw, protein tamna emaw, thau tlem emaw pawh nise a pawimawh lo tihna a ni.
Mahse hetah hian harsatna lian ber chu hetianga i taksa rihna tihtlem hi vawn reng hi a ni. Chutiang ti tur chuan i ei leh in leh exercise i tih dan chu i nunah i siam a ngai a ni. Chu pawh chu i ei duhna, hnathawh hunbi, leh nunphung nena inmil takin.
Chaw kan thunun hmain nangmah hi tlem han ngaihtuah ila?
Nangmah tan diet plan i siam hmain zawhna tlemte i inzawt hmasa phawt a ngai a ni. I taksa rihna tihtlem hi duhthlanna chauh a ni lo. Hlawhtling taka taksa rihna tihtlem leh tihhniam tawhte chuan an mizia leh nunphung nena inmil tur method an hmu mai a ni.
Hriatthiamna "Tunge ka nih? Eng nge ka duh tak tak?" tih hi hrisel taka taksa rihna tihtlem tura zinkawng pawimawh ber a ni.
Zawhna pawimawh 6 i inzawh tur
I tana tha tur diet siam tur chuan heng zawhnate hi inzawt rawh. Chhanna dik tak i hmuh chuan i zinkawng chu a ti awlsam hle ang.
| Zawhna zawh tur | Engvângin nge chu chu a pawimawh? |
|---|---|
| 1. Ni khatah main meal engzat nge i ei duh? Pathum? Panga? Veal te 8 ang mai pawh a ni mai thei? | Nitin i calorie ei zat chu heng chaw eiah hian i sem tur a ni a, chutiang chuan i riltam a ngai lo ang. |
| 2. Chaw buatsaih nan hun engzat nge i pek theih ang? Chaw siam hi i lazy em? A nih loh leh hun i nei tlem hle em? | Hun i hman tlem chuan ei tur siam awlsam, hrisel leh thar i thlan a ngai a ni. Chaw buaithlak tak tak i siam thei ngai lo. |
| 3. Eng ang puihna nge i mamawh? Chhungkaw atanga lo kal? Ṭhiante hnen aṭangin? A nih loh leh online group atanga lo kal? | He zinkawngah hian mahni chauha kal chu a harsa khawp mai. A tir lama i thahnemngaihna a tlahniam chuan fuihtu tur i neih hi chakna ropui tak a ni. |
| 4. Dawra chaw ei duh reng reng i ni em? Kar khatah vawi engzat nge pawnah chaw i ei thin? | Store-a lei ei tur calorie awm zat i hriat a ngai a ni. In lama chaw siam aiin sugar, oil leh chi an pai tam zawk thin. |
| 5. Ni khat atan treat tlem i duh em? Chocolate emaw biscuit emaw tel lovin i nung thei lo em ni? | Chuvangin, chutiang atan chuan ni khatah calorie 100 vel dah la. Chutiang chuan i thununna tichhe lovin i rilru i hlim thei ang. |
| 6. Exercise engzat nge i tih theih tak tak? | Doctor-te chuan ni khatah minute 30 vel kea kal turin an rawt a, mahse a tlem berah i tan a ngai mai thei. I tana tha tur chu i doctor nen sawiho rawh . |
I taksa rihna tihtlem nan calorie chhiar dan
A awlsam zawngin, nitin i halral aia chakna (calories) i hman tlem chuan i thau a tlahniam thin. Hei hi "calorie deficit" kan ti a ni.Natna khirh tak nei lo puitling hrisel tan chuan ei leh in inthlau tak hmanga kar khatah kilogram khat (pound hnih) vel tihtlem a him.
Ni khata calorie i mamawh zat hi i kum, mipa leh hmeichhia, taksa chakna level leh i taksa rihna tihtlem tumna a zirin a inang lo.
I calorie intake i chhut zawh chuan a dawt leh tur chu eng nge i ei tur tih i rel ang. A tha ber chu thlai, thei, legumes, nuts, low-fat dairy products, leh lean protein sangha leh vawk ang chi ei tamna ei hi zawm hi a ni. Hei hi dam chhung hriselna atana lungphum tha ber a ni.
Ni khat chhunga chaw leh snacks buatsaih dan
Tunah chuan ni khata calorie i mamawh zat leh i ei tur i hriat tawh avangin hengte hi chaw tui tak, chawhmeh tui takah i chantir theih dan tur i lo en ang u.
- Ni khatah main meal 3 tal ei thin ang che. I riltam reng chuan thil hrisel lo ei duhna i nei nghal mai ang. Chu chuan i ruahmanna zawng zawng a ti buai thei a ni.
- Chaw ei leh snack apiangah protein leh fiber te telh thin ang che. Heng pahnih hi an inzawm khawm chuan riltamna a tlem a, rei zawk chu i chaw ei tam zawk bawk. Entirnan, egg hmin leh whole grain bread slice khat emaw, banana yogurt nena ei emaw hian cracker tlemte ei ai chuan rei zawk i chawh ang.
- Calorie tlem zawk ei tur thlang rawh. Entirnan, whole milk ai chuan low-fat milk thlang zawk ang che. Buttered popcorn ai chuan popcorn hi chi tlemte chauh hmanga ei tur a ni.
Portion Control - In leh Pawnah
Chaw eng pawh hi ei leh in inthlau takah telh theih a ni a, mahse a zat dik takah chuan . Kan zingah hian carrot leh cucumber kilo khat kan ei lo. Mahse cheese, pasta, buhfai, leh sa thau ang chi thil chungchang sawi dawn chuan a zat hi kan ngaihtuah harsa hle.
Chaw ei tur i hriat loh chuan kitchen scale te tak te leh tehna cup thenkhat i lak a tha. A nih loh leh, kan kuta tehna kan neihte chu i hmang thiam thei bawk. Entir nan:
- Buhfai, pasta emaw, alu emaw siam: Tennis ball ang maia lian.
- Sa emaw sangha emaw: Card deck khat ang maia lian.
- Cheese: Matchbox ang maia lian a ni.
Hei hi pawn lama chaw ei lai hian a pawimawh hle a, a chhan chu in lamah kan ei ngai lo.
"Sri Lanka mi pangngai chuan kar khatah vawi engemaw zat tal chu pawnah an ei thin. Research atanga a lan dan chuan restaurant-a chaw eiah hian in lama siam chaw aiin sugar, oil leh chi te a tel tam zawk tih a chiang hle. Tin, thlai, thei leh thlai chi hrang hrang a pai tlem zawk bawk.
Mahse pawn lama ei hian i ei leh in a hlawhchham tihna a ni lo. In atanga ei tur tam thei ang ber rawn keng la, i kal lai pawhin. Pawn lama ei tur i neih chuan thil tenawm tak tak, grilled meat/fish ang chi low-fat option thlan te, emaw i salad atana dressing hran dil te hian danglamna nasa tak a thlen thei a ni.
Take-Home Thuchah a ni
- Internet-a diet plan i hmuh zawng zawng hi i tan a inhmeh vek lo. I tana thil danglam bik, i nunphung leh duhzawng nena inmil tur ruahmanna siam rawh.
- I taksa rihna tihtlem thuruk chu i hal (Calorie Deficit) aiin calorie tlem zawk ei hi a ni.
- Chaw ei apiangah protein leh fiber te telh thin ang che. Hei hian riltamna a thunun thei ang a, rei zawk chu i chaw ei tam thei ang.
- Portion size ngaihtuah la, a bik takin pawn lama chaw ei hunah.
- He zinkawngah hian exercise hi a pawimawh hle. I doctor nen i tana tha tur exercise plan chungchang sawipui rawh.
- He zinkawng hi mahni chauha paltlang a har khawp mai. Chhungte leh thiante hnen atangin tanpuina dawng rawh.
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