Mi tam takin kan harsatna lian ber pakhat chu taksa rihna tihpun hi a ni. Chuvangin kan taksa rihna engemaw zat tihtlem vat a ngai niin kan hria. Event lo awm tur atan chuan dress mawi tak kan ha a ngai mai thei a, doctor-in min tih avangin kan taksa rihna tihtlem a ngai mai thei bawk. Mahse, he ‘rang taka’ taksa rihna tihtlem hi kan taksa tan a tha tak tak em? Hemi chungchang hi awlsam tak leh chiang takin sawi ila.
Kar khata kilo khat hloh hi a tha tak tak em?
"Kar khatah kilo 5 hloh" tih ang chi advertisement leh social media-ah kan hmu fo thin. Mahse damdawi lam atanga thlir chuan
taksa rihna tihtlem dan hrisel ber leh him ber chu zawi zawiin taksa rihna tihtlem hi a ni. Nutritionist-te chuan kar khatah pound 1-2 vel ei tum a tha ber an ti a, chu chu
kilogram 0.5 leh kilogram 1 inkar a ni . Ngaihtuah teh, i ei leh in khap a, chak taka exercise i tih avanga i taksa rihna i tihtlem nghal chuan, a takah chuan
thau mai ni lovin, taksa ruh, ruh density leh tui pawh i hloh dawn a ni. Hei hi hun rei tak chhung chu i taksa tan a tha lo. Chuvangin, "dreamlike result" tiamtu fad diet zawm ai chuan i nunah i chhawm nung thei tur inthlak danglamna siam a pawimawh zawk.
Hriat reng tur chu, taksa rihna tihtlem hi sprint a ni lo va, zinkawng thui tak a ni a, marathon ang mai a ni.
Engtin chiah nge ‘Weight Loss Plan’ kan siam?
"Calories in, calories out" tih thu hi i hre tawh ngei ang. A awlsam zawngin, nitin kan ei aia tam calorie kan hal a ngai tihna a ni. Mahse chutiang chuan a awlsam lo. Kan taksa metabolism, a nih loh leh
chaw chu chaknaah a chantir rate , hian hei hi nghawng lian tak a nei a ni. I ei tur i tihtlem nghal a, chu chu calorie tihtlem tihna a ni a nih chuan i taksain a mamawh nutrients a hmu lo mai bakah i metabolism pawh a tlahniam dawn a ni. Hei hian taksa rihna tihtlem a ti harsa zual ang. Chuvangin, he zinkawng hi thil awlsam tlemte hmangin tan ila, calorie tihtlem lutuk ai chuan.
- I portion tihtlem: I ei tlangpui buhfai leh curry tihtlem.
- Food label chhiar: Chaw ei tur tinte calorie count enfiah thin ang che. Hei hian i tihtlem tur thilte chu a hriat theih nan a pui ang che.
- Tui tam in rawh: Chaw ei hmaa tui glass khat in hian i riltamna a thunun thei a ni .
- Chaw hrisel thlang rawh:Thlai , thei, legumes, whole grains , sa thau lo, sangha , leh egg ang chi thilte chu dah pawimawh ber rawh.
A pawimawh ber chu
motivation a ni a, chu chu hetiang tih duhna hi a ni. Engvangin nge he taksa rihna hi tihtlem i tum? Zunthlum leh thinlung natna ang chi natna laka inven nan? Thawmhnaw mawi tak tak ha tur chuan? I fate leh i tu leh fate nen tlan leh inkhelh tur em ni? A chhan chu eng pawh ni se, lehkhaah ziak la, nitin i hmuh theihna hmunah stick rawh. Tichuan chakna nasa tak i nei ang.
I taksa rihna tihtlem tura puitu thil tih dan tha engte nge ni?
Chaw ei hi taksa tan fuel ang a ni. Mahse, riltam lai chauhin kan ei lo. Ṭhiante bula kan awm lai te, kan lungngaih lai te, kan thinrim lai te, a nih loh leh thil hlimawm tak a lo thlen hian ei tur lam kan hawi thin. Chuvangin, i taksa rihna tihtlem i duh chuan heng tih dan hi tlem tal i thlak a ngai a ni.
| Thil tih dan tha | A awlsam zawngin... |
|---|
| Chaw ei tura chêttîrtu chhante zir rawh. | I lungngaih lai te, i thinrim lai te, a nih loh leh i stress lai te hian chaw ei i duh em? Chutiang huna chaw ei ai chuan thil dang tih tum la, chu chu leng chhuak emaw, ṭhian nena inbiakna emaw ang chi hi a ni. |
| Mindful Eating tih hi a ni | TV en laia chaw ei emaw, phone-a hun hmang emaw ai chuan, i chaw rim leh thlum chu nuam ti takin ei la, ei tha la, zawi zawiin ei rawh. Chutah chuan tlem tal ei pawhin i chawl ang. |
| Plate te te hmang la. | Plate lian takah chaw tlem i dah chuan a tawk lo ang maiin a lang. Mahse chutiang zat zat chu plate te tak teah i dah chuan plate a khat tawh avangin lungawina i nei thin. |
| Zanah ei tam loh tur. | Mut hma hnaih lama chaw tam tak ei hian taksa thau dahkhawmna a tipung thei a ni. A theih chuan mut hma darkar 2-3 vel zanriah ei tur a ni. |
| Chaw te te ei fo thin ang che. | Ni khata chaw lian 3 ei ai chuan chaw tenau 5 emaw 6 emaw ei hian ei tam lutuk loh nan a pui thei a ni. Mahse, chaw ei apianga i ei zat hi i fimkhur a ngai a ni. |
Engtin nge taksa rihna tihtlem nan ei tur kan thlan ang?
I taksa rihna tihtlem nan i ei duh zawngte chu i cut chhuak vek a ngai lo. Chutianga tih chuan zawm a harsat phah ang. A pawimawh ber chu
empty calories tihtlem hi a ni , chu chu ei tur nutritional value nei lo leh calorie mai mai a ni.
Hengte hi a theih ang angin tihtlem rawh:- Sugar dah tel ei leh in: Sweetened drinks, cake, biscuit, toffee, etc. Thei chi hrang hranga natural sugar awm hi a hlauhawm lo va, artificially added sugar hi a ni.
- Processed Carbs : Chhangphut chi (chhang, bun), buhfai var, etc. atanga siam chaw te hi fiber leh nutrients a tlem hle. Chu ai chuan bran (brown rice), brown rice, leh oats te nen ei tur thlang zawk ang che.
- Calorie tamna in tur: soda, thei in tur (sugary), zu. Chu ai chuan tui, tea thlum loh emaw, lemon tui emaw ang chi thil in rawh.
Heng thilte hi i ei leh in ah telh la:- Protein: Heng ei tur te hi ei hian riltam a ti tlem a, i chaw ei thin . Muscle te chu a chak zawk thin. Sa thau lo, sangha, artui, bawnghnute, yogurt bakah lentils, chickpeas leh soy te hian protein a pai tam hle.
- Thau tha: Thau te hi cut out vek hi a tha lo. Olive oil, avocado, peanut, cashew, leh fish oil ah hian unsaturated fats a awm a, chu chu taksa tana tha tak a ni.
- Fiber: Thlai, thei, legumes, leh nuts te hian fiber a pai tam hle. Fiber hian chaw ei a tichak a, i chaw ei kha a tichak bawk.
Mut that leh support pawh a pawimawh hle!
Mut
tlem hi taksa rihna tipungtu lian ber a ni bawk tih i hria em? Research atanga a lan dan chuan mut kan tlakchham hian kan hormone te a inthlak a, sugar leh thau tamna ei tur kan duh thin. Chuvangin, ni khata darkar 7-8 vel mut that hi taksa rihna tihtlem nan a pawimawh hle. Tin, he zinkawngah hian mahni chauha kal tum suh. Hemi kawngah hian i
chhungte leh i thiante tha ber berte pawh tel tir rawh. I taksa rihna tihtlem i tum tih hrilh rawh. An thlawpna hi i tan chakna nasa tak a ni ang. Nangmah ang bawka taksa rihna tihtlem tumtu nen inbiakna neih emaw, chutiang group-a tel emaw pawh hian a pui thei hle mai thei.
Tihsual tenau i tih chuan beidawng suh!
I taksa rihna tihtlem i tum lai hian i ei leh in i control theih loh hun leh i duh angin exercise i tih theih loh ni a awm thin. Chu chu thil pangngai a ni.
"Hei hi ka ti thei lo" tih i ngaihtuah avangin beidawng suh. A tuk zingah i ruahmanna chu hna thawk tan leh rawh. A pawimawh ber chu kal zel hi a ni. Thil ngaihtuah tur i neih chuan
i chhungkaw doctor (doctor) nen inbiakna neih a tha ber a, a tul chuan dietitian hnen atangin thurawn la rawh.
Take-Home Thuchah a ni
- Rihna tihtlem vat ai chuan kar khata kg 0.5 - 1 tihtlem hi a him zawk a, a nghet zawk bawk.
- Weight loss hi hun rei lote chhunga ei leh in a ni lo va, hun rei tak chhunga nunphung tihdanglamna a ni.
- Sugar leh processed foods tihtlem la, protein, fiber leh thau hrisel tak tak awmna ei leh in inthlau tak ei rawh.
- Nitin exercise lak a pawimawh hle a, mut tlem a pawimawh hle a, stress control hi a pawimawh hle bawk.
- He zinkawngah hian chhungte leh thiante hnen atangin tanpuina zawng rawh. Thil ngaihtuah tur i neih chuan i doctor nen inbia ang che.
Rihna tihtlem dan te, taksa rihna tihtlem dan tur te, taksa rihna hrisel, taksa rihna tihtlem sinhala, diyata, parhez wima, eitur hrisel
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