I fa chu a muhil tawk em? (Naupang Mut) He thu hi han sawi ila!

Vawiin hian kan in chhunga mi zawng zawng tana thil pawimawh tak tak, naupang te atanga a upa zawk thlengin kan sawi dawn a ni. Chu chu mut a ni. ‘Ah, mu rawh, eng thil lian tak nge ni?’ tiin i ngaihtuah mai thei. Mahse, i hria em, kan fate chu hrisel taka an seilian theih nan, an zir theih nan leh an hlim theih nan mut that hi a pawimawh hle a ni . Dik tak chuan mut hi kan fate hriselna atana thil pawimawh tak ang mai a ni.

Engvângin nge kan naupang tê tê tân mut hi a pawimawh êm êm?

Ngaihtuah teh, he mut hi mit khap mai mai a ni lo. A chhungah hian thil lian tham tak tak a thleng a.

1. Taksa thanna leh chakna atan

Kan fate taksa hian an mut laiin ' growth hormone' a siam tam ber. He hormone hi naupangte tan a pawimawh hle a, chu chu naupangte tan chuan a sang zawk a, taksa ruh (muscle mass) a lo thanglian a, cell thar a siam a, hliam a tihdam theih nan a pawimawh hle. Chuvangin, he hna hi zan mut hahdam an neih hunah dik takin an thawk thin.

2. Thluak thanlenna leh zirna atan

Naupang dam chhung kum hmasa berte hi thluak thang chak tak a ni. Ni khat chhunga thil thar kan zir, kan hmuh leh hriat te hi thluaka kan dah vek a, computer 'hard drive' -a thil `save` ang bawkin, kan mut laiin. Chu mai pawh a ni lo, zan mut that hian kan rilru kan pe a, harsatna kan chinfel sak a, thil siam chhuah thiam takin kan ngaihtuah bawk. Hei hian sikul hnathawhna kawngah pawh nghawng lian tak a nei a ni .

3. I rilru put hmang thunun la, hlim takin awm rawh

I fate chu zan mut ṭhat an neih hian a hlim a, a ngaihsak a, a nuihzat zia chu nangmah ngeiin en rawh. An mut tlem chuan , an thinrim ang a, an tap fo ang a, an rilru a hahdam lo ang . Zan mut that hi naupang rilru hriselna tipungtu ropui tak a ni bawk.

4. Natna lakah inveng rawh

Kan taksa hian immune system tih hming pu thil a nei a . Hei hian natna thlentu hrik doin min venghimtu a ni. He system hi kan mut hian a chak zawk thin. Chuvangin, naupang mut that chuan natna an nei tlem zawk a, an damloh chuan an dam thuai thin.

Naupang kum a zirin engzat nge mut an mamawh?

Tunah chuan naupang kum hrang hranga ni khata mut an mamawh zat hi han en ila. Hei hi ngaihdan rough mai mai a ni a, naupang thenkhat chuan hei aia mut tlem emaw tlem emaw an mamawh mai thei. Mahse rawtna tlangpui chu hetiang hi a ni:

• Nau piang thar (thla 0-3): Ni khatah darkar 14-17 vel (hei hi mut chhunzawm zel a ni lo va, mut chhunzawm zel a ni).
• Naute thla 4-12 inkar: Ni khatah darkar 12-16 vel (hei hian nitin mut 2-3 vel a huam tel).
• Naupang kum 1-2 inkar: Ni khatah darkar 11-14 vel (nitin mut vawi khat mut).
• Preschool naupang kum 3-5 inkar:Ni khatah darkar 10-13 vel (mi tam tak chuan hetiang kum hian nitin mut an tihtlem emaw, an chawlhsan emaw).
• Sikul kal naupang kum 6-12 inkar: Ni khatah darkar 9-12 vel.
• Tleirawl (kum 13-18 inkar): Ni khatah darkar 8-10 vel (he kum ah hian sikul hnathawh, infiamna, leh khawtlang nun hian mut a ti tlem duh hle a, mahse chu chu a tha lo).

"A pawimawh ber chu i fa chu zing lamah hrisel leh hahdam takin a tho leh a, nitin hah lovin hna a thawk thei em tih en a ni."

Engtin nge ka fa hian mut a mut tawk lo tih ka hriat theih ang?

A châng chuan, ‘Ka fa hi a muhil ṭha’ tih kan ngaihtuah mai thei. Mahse a mut tawk lohzia tilangtu chhinchhiahna thenkhat a awm. I fa pawhin hengte hi a nei em tih enfiah rawh:

• Zing thawh a harsa hle a, ka harh pawhin ka la muhil a, ka la hah hle bawk .
• Nitin chau leh nunna nei loin ka inhria fo thin.
• School hnathawh leh inkhelh lam ngaihtuah a harsa a , zirtirtuten , "Naupang chu class-ah a muhil a ni," an ti.
• A hma aia nasa zawkin ka thinrim a, ka lungkham a, chhan awm lovin ka tap a , thil tenawm ber berte pawh ka thinrim thin.
• Naupang thenkhat chu an mut tlem a, hmun khatah an awm thei lo va, an fidget nasa hle bawk.
• Entîr nân, nitin car-a ka chuan lai emaw, TV ka en lai emaw chuan ka muhil nghal mai ṭhin .
• Lu na ka complain fo thin , a bik takin chawhnu lamah.
• Schoolwork a tlahniam , grade a tlahniam.
• Theihnghilh pawh a tam lutuk .
• Natna tenau te ka vei fo thin .

Chûng chhinchhiahna pakhat emaw, a aia tam emaw a awm reng chuan i fa chu a muhil ṭha lo tihna a ni thei.

I mut tawk loh chuan eng nge thleng ang?

Mut mut tawk loh hian naupang ni a nghawng mai bakah, hun rei tak chhunga an hriselna pawh a nghawng thei a ni. A awlsam zawngin:

A nghawng nghal dan:

• Zirna harsatna , hriatrengna lama harsatna.
• Thutlukna tha lo siam, thinrim thuai.
• Nungchang lama harsatna, misual lutuk, thu awih lohna.
• Accident hlauhawmna a sang (e.g. tlu, inkhelh laiin a hliam ).
• Khawsik ang chi natna hi a darh chak hle.

Hun rei tak chhunga nghawng a neih dan:

• Thau lutuk theihna a sang chho zel a, a chhan chu kan mut tlem hian kan ei duhna control tu hormone (`Ghrelin`, `Leptin`) te pawh a inthlak a, eitur thlum leh starchy ei duhna a tipung a ni.
• Nakin lawkah chuan Type 2 Diabetes Mellitus ang natna te hmachhawn theih a ni.
• Lung natna lehThisen sang ang chi natna vei theihna a sang thei.
• Rilru lam harsatna, lungngaihna leh lungkhamna te vei awlsamna .
• Stunted growth, a bik takin hun rei tak i mut tlem chuan.

Nu leh pate’n an naute mut thatna tura an tih theih thilte

Okay, chuti a nih chuan engtin nge kan fate hi he mut hlu tak hi an neih theih nan kan puih theih ang? Lungngai suh, nitin thil tenawm tak tak kan tih theih a awm. Hei hi ‘muthilh faina’ kan ti a ni.

• Mut hun leh thawh hun mumal tak siam rawh:
• I fate chu nitin hun khata mut tir tum la, zing lamah a rualin kaitho bawk ang che. He hun hi sikul ni leh chawlhni atan hian thlak tam lutuk suh (a tam berah darkar khata inthlauhna) . Hei hian i fa biological clock chu a thawk tha thei ang.
• Mut hmain relaxing routine siam rawh. Hei hian minute 20-30 vel a awh thei. Entirnan, i taksa sil (tui lum hmanga sil a tha ber), ha sil, mutna pindan chhunga inchei, lehkhabu chhiar (naute nen), hla nêm tak ngaihthlak emaw, nilenga thil tha lo thleng chungchang sawi te.
• Mut theihna hmun nuam tak:
• Bedroom chu a thim tur a ni a, a reh tur a ni a, a lum tawk tur a ni (mahse a vawt lo tur a ni). A tul chuan curtain thuk tak tak i hmang thei bawk.
• Khum, mattress leh pillow te chu a nuam tur a ni. I fa mutna chu inkhelhna leh hremna hmun atan siam suh. I fa chu khum chu mutna tur chauh a ni tih hriatthiam tir rawh .
• Screen Hun bituk:
• Mut hma darkar khat tal TV, computer, tablet leh phone hman tawh loh tur. Heng hmanrua atanga light blue lo chhuak hian mut min puitu hormone melatonin siamchhuahna chu a titawp a ni. Heng electronic hmanrua te hi mutna pindan pawnah dah loh a tha ber.
• Ei leh in chungchangah fimkhur rawh:
• I ui chu mut dawn hnaihah chaw rit tak tak, sweets, chocolate, cola drinks, coffee, leh tea caffeine awmna te pek loh tur. Caffeine hi a tichaktu a ni a, mut a tikhawtlai thei a ni.
• I fa chu riltam takin mut tir suh la, mahse a khat tawkin mut tir erawh a tha lo bawk. A tul chuan mut hma darkar khat velin thil light tak, bawnghnute glass khat ang chi i pe thei bawk.
• Nitin inkhelh leh exercise tha tak nei turin phalsak rawh:
• Chhun lama inkhelh nasat leh pawn lama inhmang hian zanah mut a tha zawk ang. Mahse mut hma darkar 2-3 chhungin thil hahthlak emaw, hahthlak emaw tih loh tur. Chutih lai chuan thlamuang taka thiltih hi a tha ber.
• Mut hahdamna:
• Naupang tê tête chuan nilengin mut hahdam an mamawh a ni. Mahse chu chu a niZan lama mut rei hian zan mut a nghawng thei a ni. Preschooler i neih chuan ni hmasa berah (e.g. 1 p.m. hma) mut hah tum ang che. Sikul kal thei naupangte hian mut hah an ngai lo tlangpui.

Game tlem kan khel dawn em ni?

Naupang kum 6-12 inkar chu a vaiin darkar 9-12 vel mut a ngai tih kan sawi tawh kha hre reng ang che. Ngaihtuah teh, ui lian tak chu ni khatah darkar 12-16 vel a mu thin. Tichuan ui pakhat chu a vaiin darkar 10-14 vel a mu thin. Ramsa thenkhat, entirnan , bat , ni khatah darkar 20 thleng an mu thei! Chuvangin, tunah chuan kan naupang tête thluak leh taksa chakna tihhmasawn nan hian heng rannungte ang bawk hian mut ṭhat a ngai tih i hrethiam ta a ni lawm ni? ‘Sleep star’ , chu chu an mut atanga hlawkna tam ber hmu thei mi an nih theih nan tanpui hi kan mawhphurhna a ni.

A chang chuan Doctor hmuh a ngai em?

A tam zawkah chuan a chunga kan sawi takte hian i fa chu a muhil tha thei hle. Mahse, damdawi lam thurawn lak tur thenkhat a awm. Entir nan:

• Heng zawng zawng hi i tih zawh tawh a, i fain mut a la harsat a nih chuan, emaw, zanah (kar khatah ni engemaw zat, thla khat vel) a harh fo a nih chuan .
• I fa chu a bengchheng nasa hle a, a mut laiin thawk a chawlhsan ang maia lang , a nih loh leh thawk laiin thawm mak tak tak a chhuah chuan hei hi sleep apnea tih natna chhinchhiahna a ni thei.
• Mutthilh te, mumang tha lo tak tak te, zan lama hlauhthawnna te hi a thleng fo a, naupang emaw chhungte tan harsatna a nih chuan.
• Restless Legs Syndrome chungchang sawi ila, naupang ke mut a nih chuan a ke a natna mak tak mai a ni .
• Mut tlem hian naupang nitin hnathawh leh sikul hnathawhnaah nghawng lian tak a nei a nih chuan .

"I fa chungchangah ngaihtuahna i neih chuan i bula naupang enkawltu doctor hmu a, inbiakna neih a tha ber. Lungkham tur a awm lo a, a tam zawkah chuan a tul chuan solution awlsam tak emaw, enkawlna emaw a awm thin.

Hei hi i hre reng ang u...

Chuvangin, vawiin a kan sawi tawh atang hian thil pawimawh tlemte i hrechhuak thei a nih chuan a ropui hle ang:

• Naupangte hrisel taka thanlenna, zirna, rilru lama inrelbawlna leh hlimna neih nan mut that a pawimawh hle. Ei leh in ang bawkin a pawimawh a ni.
• Kum hrang hrang naupangte hian mut zat inang lo an mamawh a. I fa chu an kum nena inmil taka mut a nih leh nih loh enfiah rawh.
• Mut hmaa rilru hahdam tak, mutna pindan nuam tak, leh mut hmaa screen atanga hla taka awm te hi mut that theihna tur kawng tha tak a ni. Hengte hi i thiam theih nan hun engemaw chen a la ngai mai thei, mahse beidawng suh.
• I fa mut chungchangah rinhlelhna emaw zawhna emaw i neih chuan doctor biak pawh hlau ngai suh .
• "Zan mut ṭhat hi kan fate tête hnena kan pek theih thilpek ṭha ber a ni. An dam chhungin nun hlim leh hrisel tak nei turin chakna a pe a ni. Chuvangin, kan fate hi 'muthilh champion'-ah i siam vek ang u!"

Naupang mut dan, mut a pawimawhna, mut that dan tur tips, mut harsatna, naupang hriselna, mut faina, naupang mut