I rihna chungchang hi han sawi ila. Eng tak nge thau lutuk tih hi?

I pian ni atang khan i rihna hi a pawimawh hle a ni lawm ni? I pian tirh khan i rit zawng i hre tawh ngei ang. Nau piang thar tam zawk hi pound 6 leh 9 inkar vel an ni. Mahse, naute thenkhat chu an rit zawk thei a, thenkhat chu an rit zawk thei bawk. Amaherawhchu, naute hian a thau a tipung thuai thuai thin. Chumi awmzia chu naute chu a thang tha a, a chak chho zel tihna a ni a, chu chuan mi zawng zawng a ti hlim a ni.

I upat deuh deuh pawhin i rihna hi a la pawimawh hle. I nu leh pa leh i doctor te hian i rihna hi an lo thlir reng mai thei. Doctor hnena checkup tura i kal chuan i san zawng leh i rih zawng a teh ang a, i awm hnuhnun ber atanga i inthlak danglamna chu a en ang. Naupangte hian an la thau zel avangin an thau hi thil pangngai tak a ni. I doctor chuan i thau lutuk emaw, i thau lutuk emaw tih hriat a duh ang. A chhan chu taksa rihna sang lutuk hi harsatna a ni thei a, mahse tihtlem lutuk erawh chu harsatna a ni thei.

"A thau lutuk" leh "thau lutuk" tih hi eng nge ni?

Doctor-te chuan mi pakhatin a taksa rihna avanga hriselna lama harsatna a neih theihna chance a sang em tih sawina atan "overweight" emaw "obese" emaw tih thumal hi an hmang a ni.

A awlsam zawngin, mi pakhatin "overweight" a tih hian hriselna aiin taksa thau a nei tam zawk tihna a ni. Kan taksaah hian thau engemaw zat kan nei vek a. A tul a ni. Mahse, thau tam lutuk hian natna chi hrang hrang a thlen thei a ni. Naupang thau lutuk chuan infiamna hmuna an ṭhiante nena tlan kual leh inkhelh chu harsa an ti mai thei. A châng chuan, mi dangte chuan an nuihzat a, anmahni an inhriat loh phah thei bawk.

Engtin nge kan rihna hi kan teh ang? Chuti a nih chuan he "healthy weight" hi eng nge ni?

Mi chu a thau lo thei a, a rihna hrisel takah a awm thei a, a thau lutuk thei a, a thau lutuk thei bawk a, chu chu a thau thei tihna a ni. Naupang tan chuan rit dik tak pakhat mah a awm lo. Mahse, naupang san zawng leh mipa emaw hmeichhia emaw a nih dan azirin taksa rihna hrisel tak tak a awm.

Doctor-te chuan mi pakhat rihna chungchang an sawi hian chi hrang hrang pali an hmang tlangpui a, chungte chu:

• Underweight: Mi pakhat chu a kum, mipa leh hmeichhia, leh a san zawng a zirin a rihna hrisel aia hniam a ni.
• Rihna hrisel: Mi chu a kum, mipa leh hmeichhia leh a san zawng a zirin a rihna hrisel chhungah a awm a.
• Thau lutuk: Mi chu a kum, mipa leh hmeichhia leh a san zawng a zirin a rihna hrisel aia sang a ni.
• Obese: Mi pakhat chu a kum, mipa leh hmeichhia leh a san zawng a zirin a taksa rihna hrisel aiin a rit zawk tih a chiang hle.

Hei hi i doctor-in a ruat a ni tih hre reng ang che. I san zawng leh i kum ang chi thil tam tak a ngaihtuah ang.

He BMI (Body Mass Index) hmun tina sawi hi eng nge ni?

Weight gain hi scale-a number awm mai mai a ni lo. Ngaihtuah teh, naupang sang zawk chuan a pianphungah naupang tawi zawk aiin a rihna a tipung zawk thei a, mahse an thau lutuk lo mai thei. Chuvangin doctor-te chuan naupang thau lutuk leh thau lutuk loh hriat theihna turin Body Mass Index, a nih loh leh BMI tih hming pu thil an hmang a ni.

He ``(BMI)`` hi mi pakhatin a taksaah thau a neih zat rough estimate a ni. Naupang san zawng leh rih zawng hmanga chhut a ni. Doctor chuan a result value chu chart-ah a mark ang. Hmeichhia leh mipa tan chart hrang hrang a awm a.

Mahse hetah hian thil tlem a awm. Muscle hi thau aiin a rit zawk. Chuvangin, taksa thau tam tak nei chuan `(BMI)` value sang tak a nei thei a, mahse an taksaah thau tam lutuk a nei thei bawk. Chutiang bawkin, `(BMI)` value hniam emaw, pangngai emaw nei chuan an taksaah thau a tam lutuk thei.

School atanga BMI report i dawng tawh mai thei. Amaherawhchu, BMI hi a taka hriatthiam theih dan tha ber chu doctor nena inbiak hi a ni.

Engvangin nge kan thau chhoh zel? A chhan engte nge ni?

A tam zawkah chuan miten taksa thau tam lutuk chu ei leh in atanga kan ei tur calorie, a nih loh leh chakna atanga kan ei zat hian kan calorie kan hal zat aia tam a nih chuan kan taksa thau tam lutuk an nei thin. Kan taksa hian calorie thenkhat chu dam khawchhuahna atana hmanraw bulpui atan a hmang a – kan thinlung thawk reng, thawk, leh kan thluak hnathawh tir ang chi thilte ngaihtuah rawh. Chu bâkah, taksa tihchakna, soccer khelh emaw, sikul kalna emaw kan tih hian calorie kan hal a ni.

Kan hman loh calorie extra te hi taksa thau angin kan dahkhawm thin. Miin extra calorie a ei tam poh leh thau a khawlkhawm tam zawk thin.

Hei hi tunlai nunphung nen hian awlsam takin a thleng tak zet a ni. Ngaihtuah teh:

• Tunah chuan miten TV, smartphone leh computer ang chi screen hmaah hun an hmang tam zawk a ni . Chu chu an che tlem zawk tihna a ni.
• Khawi hmunah pawh motor-in kan kal thin. Tunah chuan kea kal leh cycle khalh hi a tlem hle.
• School tam takah chuan nitin gym class an nei lo. Tunah chuan naupang tê tête chuan tlan kual ai chuan video game leh phone game an khel tam zawk.
• Mite chu an buai hle a. Chuvangin in lama chaw hrisel buatsaih nan hun an nei lo. Chuvang chuan pawn lama chaw ei te, chaw lak chhuah te, ei tur siam sa, leh snacks te an thiam tawh a ni.

Chhungkaw zingah taksa rihna tihpun harsatna hi a kal thei. Chu chu rochun a ni thei tihna a ni. Mahse, chu chuan a ti beidawng che suh. I tih dan – i ei tur chi hrang hrang, i ei zat, leh exercise i tih tam dan te hian danglamna nasa tak a thlen thei a ni.

Taksa thau lutuk hian hriselna lamah eng nghawng nge a neih?

Rihna sang hian hriselna lama harsatna hrang hrang a thlen thei a ni. Entirna tlemte chu hetiang hi a ni:

• Thisen sang lutuk
• Thisenah cholesterol level sang tak a awm
• Diabetes Mellitus ang chi natna te.
• Tin, thawk harsatna leh mut harsatna a awm thei bawk.
• Ṭhiante nena tlan kual vel chu a harsa thei a, taksa na i nei thei bawk.

Hêng taksa lama harsatnate bâkah, i taksa rihna hian i mualpho thei a, i lungngai thei a, i thinrim phah thei bawk . Mite lungngaih lai hian ei leh in hi ngaihtuahna thlamuanthlak tak a nih avangin mi thenkhat chuan ei tam zawk tura thlemna an nei thin. Hei hi thil tha a ni lo, a bik takin mi pakhat chu a thau lutuk tawh a nih chuan.

Engtin nge taksa rihna tihpun loh tur leh taksa rihna hrisel tak kan neih theih ang?

I taksa rihna hrisel tak neih theihna kawng tha ber pakhat chu active taka awm hi a ni.

• Sports team i zawm thei bawk.
• Team sports i duh loh chuan tui chawi, tennis, karate, etc. I tih theih a, i in hnung lamah pawh i khel thei bawk.
• Rope zuang, zai leh tlan hian i thinlung a ti pumpelh thin.

Exercise tlem tal neih hi thil lian tak a ni kher lo. Elevator ai chuan stairs-a kal a, nu leh pate nêna lirthei khalh ai chuan hla deuh deuha kal ang maia awlsam a ni thei . Active nih hian TV tihtlem, video game khelh leh phone-a hun hman tlem tihna a ni bawk.

Ei leh in hrisel neih hi hrisel taka awm theihna atana thil pawimawh dang a ni bawk.

• Chaw chi hrang hrang ei rawh. Thlai leh thlai ei tam zawk rawh.
• Soda, soft drinks, juice, leh sports drinks te ang chi sugary drinks ai chuan tui leh low-fat milk in thin ang che.
• Calorie tamna, thau tamna ei tur (chips, cookies, ice cream ang chi) i ei chuan a chang chang chauh ei la, i ei hunah pawh a tlem berah ei bawk ang che.

I rihna chungchangah i lungkham em? Chuti a nih chuan engtin nge i tih?

I rihna tur i ngaihtuah a nih chuan i tih hmasak ber tur chu i nu emaw i pa emaw hrilh hi a tha ber. Ei leh in hrisel leh active taka awm theihna tur kawng zawng turin an pui thei che a ni. I nu emaw, i pa emaw pawhin doctor hmu turin appointment an siam thei bawk. Doctor chuan i ei leh in leh exercise tihdanglam dan tur a rawn rawt thei ang.

A tlangpuiin naupang tête chuan "diet" an kalpui a ngai lo, chu chu an ei leh in tur control tihna a ni. Mahse, naupang thau lutuk chuan dietitian emaw, nunphung hrisel lama tui doctor emaw hnen aṭangin ṭanpuina bik a mamawh thei a ni . Tichuan, nang leh i chhungte chuan ruahmanna siamin, ei tur tha tak tak ei leh exercise neih fo te pawh a huam tel thei ang.

Engtin nge i ṭhian emaw, i chhûngte emaw, thau lutuk chu i ṭanpui theih?

Ṭhian emaw, chhûngte emaw, thau lutuk i neih chuan, ngilnei taka enkawl chu hre reng ang che.Nuihzat leh fiamthu hian chu mi rilru chu a ti na thei a ni. Chu ai chuan fuih la, ṭhian dang ang bawkin en rawh.

He thawnthu atanga kan zir chhuah (Take-Home Message) .

Okay, chuvangin kan sawi tawh atang chuan taksa rihna hrisel tak neih a pawimawh zia chu i hrethiam mai thei.

A tawi zawngin, hre reng ang che:

* I taksa rihna hi i hriselna atan a pawimawh hle.

* Calorie kan ei zat leh kan hal zat inthlauhna kan neih a ngai.

* Nitin active takin awm rawh. Inkhelh te, tlan te, zuang te, exercise te.

* Ei leh in hrisel ei rawh. Thlai leh thlai ei tam zawk rawh. Sugary drinks leh high-calorie foods te tihtlem.

* I rihna chungchangah harsatna i neih chuan i nu leh pate hrilh hreh suh. Doctor hmu la, thurawn la rawh.

A pawimawh ber chu i hrisel a, i hlim hi a ni!

Thau lutuk, thau lutuk, BMI, naupang hriselna, ei leh in hrisel, exercise, Sri Lanka