Pound tlemte tihtlem i tum mai thei. A nih loh leh, i taksa rihna tihtlem i tum nasa hle pawh a ni thei. Heart attack i nei tawh a, tunah chuan i ei leh in tur i fimkhur lehzual a ngai mai thei. A chhan chu eng pawh ni se, nun hrisel nei tur chuan ei leh in tha hi a pawimawh hle.
Ornish Diet hi eng nge ni?
Hei hi doctor pakhat Dean Ornish-a’n a rawn luhtir a ni. "Hetiang ei tur hi ei suh, hengte chauh ei rawh" tih ang chi dan khauh tak siam ai chuan he thil hi awlsam taka kan hmachhawn a ngai a ni, a ti.
A diet plan chu "Spectrum diet" tih a ni. A awlsam zawngin ei tur chu chi hrang hrang 5-ah a then a.
- Group 1: Hei hian kan taksa tana chaw tha ber ber leh hrisel ber berte a keng tel a.
- Group 5: Hei hian kan ei tlem lutuk tur, a tlem berah kan tihtlem tur ei tur a keng tel a ni.
Ngaihtuahna chu group hmasa bera ei tur lam i hawi tam poh leh i hriselna atana hlawkna a tam zawk a, chu chu i taksa rihna tihtlem leh thinlung natna vei theihna a tlahniam tih hi a ni.
A pawimawh ber chu he diet hi ei leh in chauh a ni lo. Mr. Ornish chuan he nun hrisel takah hian i thawhrim dan te, lungkhamna i hmachhawn dan te, chhungte leh ṭhiante hnen aṭanga hmangaihna leh ṭanpuina i dawnte pawh a tel tih a sawi uar hle.
Eng nge kan ei tur leh he diet hi kan tihtlem ang?
He diet plan-ah hian engmah khap tlat a ni lo. Amaherawhchu, i thil tum (weight loss, heart disease control) a zirin, i ei tur zat i tihtlem a ngai mai thei. Chu chu eng nge ni tih i en ang u.
| Ei tam zawk rawh | Limit A pawimawh hle |
|---|---|
| Thlai leh thlai thar te | Oil leh thau te |
| Flaky nuts (e.g. lentils, chickpeas, green beans) te chu a hring chhuak vek a. | Sa zawng zawng (var telin) leh tuifinriat thil chi hrang hrang |
| Thlai chi hrang hrang (e.g., brown rice, buckwheat, oats) . | Nut leh chi chi hrang hrang |
| Tofu leh soy atanga siam thil te | Egg yolk a ni |
| Egg var a ni | Thau tamna ei tur coconut leh avocado te |
| Green tea a ni | Full-fat bawnghnute atanga siam (yogurt, cheese, bawnghnute) . |
| Nonfat sweets te pawh a awm | Caffeine (green tea tih loh) leh zu leh zu |
Hei hi zawm a har em?
A tha ber chu he program hi engtiang chiahin nge i zawm duh tih kha i rel thei a ni. Hrilhfiahna tlemte hmangin i tan thei a, thil tum lian zawk atan pawh inthlak danglamna lian tak i siam thei bawk.
Harsatnate chu engte nge ni?
Sa leh sangha ngaina tak, leh processed foods hmang thiam tan chuan hei hi insiamrem a harsa deuh thei. A bik takin thinlung natna ang chi i neih chuan i ei leh in a thau i dah belh theih zat tur khapna i nei tam zawk mai thei.
Gardening leh shopping te pawh a awm bawk
Hetiang hmanrua hian bazar atanga thlai leh thei thar, seasonal tak tak hman a fuih fo thin. Follow awlsam, recipe tui tak tak pawh Mr. Ornish-a program-ah hian hmuh tur a awm bawk.
Exercise leh rilru hahdamna
Exercise awlsam, a tlem berah nitin minute 20-30 chhung chak taka kal te, stress management practice te, yoga leh meditation te a rawt bawk.
Doctor-te ngaihdan eng nge ni?
Ni e, doctor tam zawk chuan he Ornish diet hi a hlawk tak zet niin an ngai.Zirchianna chuan hei hi thinlung natna nei emaw, thinlung natna vei hlauhawmte tan a tha hle tih a chiang hle.
A bul berah chuan thau tlem tak eitur a ni a, complex carbohydrates tamna, thei, thlai leh buh chi hrang hrang a pai tam hle. Hei hian fiber tamna diet leh calorie tlem a siam a ni.
Doctor ṭhenkhat chuan he thau tlem, carbohydrate tamna ei hian thisenah triglyceride level a tisang thei niin an ngai a, mahse hun rei tak chhunga zirchianna chuan he ei leh in nena inzawm taksa rihna tihtlem hian triglycerides, thisen thlum leh thisen sang control-na kawngah a pui thei tih a tarlang.
Mahse, hre reng ang che, eng ei leh in pawh i tan hmain i chhungkaw doctor nen thurawn dil hmasa phawt ila, a bik takin zunthlum, cholesterol sang, thinlung natna ang chi natna khirh tak i neih chuan a him ber a, a tha ber bawk.
He diet hian eng nge a that lohna?
Hemi chungchanga harsatna lian ber chu hun rei tak chhunga vawn reng hi a ni. Chaw ei tur ruahman lawk leh in lama chaw siam i thiam loh chuan hei hi i tan chuan inthlak danglamna lian tak a ni ang. Tin, pawn lama chaw ei lai emaw, lawmna hun hman lai emaw hian he ei dan hi zawm hi a harsa deuh thei bawk. Chumi avang chuan mi thenkhat chuan hun engemaw chen hnuah an bo mai thei.
Take-Home Thuchah a ni
- Ornish Diet hi "heng thilte hi ei suh" tih dan khauh tak nei a ni lo va, ei tur chi hrang hranga then a, thil tha lam ngaih pawimawh dan awlsam tak a ni.
- Thlai atanga siam ei tur, thlai, thei, whole grains, leh nut te chu ngaih pawimawh a ni. Thau leh ran thil siam hi khap tlat a ni.
- Research atanga a lan dan chuan he method hi thinlung natna control nan leh taksa rihna tihtlem nan a tangkai hle a ni.
- Hei hian inpekna leh chaw ei tur ruahmanna tam tak a mamawh a, a bik takin sa leh processed foods ei thiam tan chuan.
- Ei leh in thar i tan hmain doctor nen inbiakna neih hmasak a pawimawh a, a bik takin damdawi lam harsatna i neih chuan.
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