I fa hriselna atana ei leh in leh fitness i ngaihtuah em? Kan sawi dun teh ang!

Moms and dads u, in fa chu hrisel, hlim leh chak tak hmuh chu in duh vek a ni. Dik? Chuvângin, naupang hrisêlna, hlimna, leh ṭhanlenna atâna thil pawimawh ber pahnih chu ei leh in ṭha leh taksa tihchakna tling , chu chu fitness , hi a ni. Thing mawi tak hian a lo thang lian tur chuan lei tha, tui, leh ni eng a mamawh ang bawkin, kan naupang te te hian heng thilte tel lo chuan an awm thei lo.

Engvangin nge he nutrition hi a pawimawh em em?

Ngaihtuah teh, naupang chu building sak mek ang a ni. Chu building chu nghet leh mawi taka siam tur chuan thil tha ber ber i mamawh a ni. Chutiang chuan naupang taksa leh thluak hian ei leh in tha a mamawh a ni .

Hei hi "ei leh in tha" hi eng nge ni?

A awlsam zawngin, naupang kum leh thanlenna atana mamawh ei tur zawng zawng pe thei tur khawpa ei leh in buatsaih. Hei hi balanced diet kan ti bawk . Hemiah hian a hnuaia thilte hi ngaihtuah tel tur a ni:

• Carbohydrates: Hengte hian i fate chu nitin tlan, zuang, inkhelh leh zir theihna chakna petu a ni. Chûngte chu buhfai, chhang, alu, buhfai , leh noodles ang chi ei tûrah te a awm a ni. Mahse sugary drinks leh biscuit atanga carbohydrates te hi chutiang chuan a tha lo tih hre reng ang che .
• Protein: Hengte hi taksa cell siamna atan te, taksa ruh thatna atan te, natna laka invenna atan te a pawimawh hle. Protein hi sa, sangha, artui , bawnghnute leh bawnghnute atanga siam, lentils, chickpeas, leh green beans ang chi ei tur ah te a awm a.
• Thau: Thau hi taksa tan pawh a tul a ni. Thau hi thluak thanna atan a pawimawh hle a, taksain vitamin thenkhat a lakluh theih nan a pui bawk. Mahse thau chi dik tak kan thlan a ngai a ni . Thau tha hi coconut oil, olive oil, nut (cashew leh peanuts ang chi), leh avocado ang chi thilah te a awm a. Fried foods leh trans fats awmna ei tur (margarine thenkhat leh artificial flavor nei ei tur ang chi) te hi tihtlem a tha ber.
• Vitamins leh Minerals : Hengte hian thil tam takah a pui a, mit hmuhna, ruh chak, thisen siam, natna laka invenna te hi a ni. Thlai, thlai leh thlai chi hrang hrangah hian hengte hi a khat a ni. I fa chu ni khatah thei leh thlai chi hrang hrang panga tal i pe thei a nih chuan a tha hle.
• Tui: Tui hi nunna atan a pawimawh hle. Tui hian i fa taksa lum leh vawt a tidanglam a, ei tur a hmin a, an cell-ah nutrients a phurh luh theih nan a pui bawk. I fa chu nilengin tui tlemte in tir rawh.

Hriat reng tur: Naupang hnena ei tur pek quality hi a tam ang bawkin a pawimawh a ni.

Chaw i buatsaih dawnin heng thilte hi ngaihtuah thin ang che

• Freshness: Thlai thar, thei leh sa leh sangha thar tam thei ang ber hmang ang che.
• Chi, sugar leh oil tihtlem: Naupan lai atanga hengte hi i ei tam lutuk chuan i upat deuh deuh chuan zunthlum leh hypertension ang chi natna i vei theihna a sang hle ang.
• Chaw chi hrang hrang: Chaw chi khat pek ai chuan ei tur chi hrang hrang leh rawng hrang hrang pe rawh. Hei hian i fa chu ei turin a fuih ang a, ei tur chi hrang hrang a pe bawk ang.
• Chaw ei hun chu thil lawmawm takah siam rawh: Chaw ei laiin i fa chu hau emaw sawisel emaw suh. Chhungkaw pum pui an ṭhutkhawm a, hlim taka an inbia a, an ei lai chuan naupangin ei duhna a tizual a ni.

Engvangin nge naupangte hian fitness, chu chu active taka awm an mamawh?

Ei leh in tha ang bawkin naupang hrisel taka thanlenna atan taksa chakna hi a pawimawh hle. Naupang tlan leh inkhelh thin chu naupang thut mai mai aiin a hrisel zawk a, a chak zawk bawk.

Naupang active tak hian eng hlawkna nge a neih?

• Ruh leh ruh chak tak: Naupangin a tlan a, a zuang a, a zai hian an ruh leh ruh a chak zual thin.
• Taksa rihna hrisel vawn reng: Taksa tihchak hian calorie tul lo tak tak a hal a, taksa rihna hrisel neih a pui a, hei hian thau lutuk ang chi harsatna awm theihna a ti tlem a ni
• Lung natna leh zunthlum ang chi natna laka invenna: Naupan lai atanga active taka awm hian i lo upat deuh deuh chuan heng natna hrik kai theih loh te hi i vei theihna a ti tlem thei a ni.
• Mut tha: I khelh that a, i thawhrim hian zan mut tha tak i nei thin.
• Rilru hrisêlna: Hmasawnna hian naupangte rilru hahna a tiziaawm a , hlimna a tipung a, mahni inrintawkna a siam bawk.
• Social skills development: Naupang dangte nena an inkhelh hian automatic-in thil insem te, team anga hnathawh te, hruaitu nihna te an zir chhuak thin.

Eng chen nge tih leh eng ang thiltih nge tha?

Hei hi naupang kum a zirin a danglam thei.

• Kum 1-2 (naupang naupang): Ni khatah darkar 3 tal taksa tihchakna chi hrang hrang neih thin. Hei hian in chhunga tlan kual te, ball khelh te, crawling te, leh infiamna te te hrual te a huam a ni.
• Kum 3-5 inkar (preschoolers): Ni khatah darkar 3 tal taksa tihchak. Chumi zinga darkar khat tal chu i thawmhnaw hak deuh leh thawk chak zawka siam (e.g., tlan, zuang, cycle khalh, zai)-ah tih tur a ni.
• Kum 6-17 inkar (sikul kal naupang leh tleirawl):Ni khatah darkar khat tal taksa chakna (moderate to vigorous physical activity) i tih tur a ni. Hei hian chak taka kal, tlan, tui chawi, leh team sports (cricket, volleyball) te a huam a ni. Tin, ruh leh ruh tichaktu exercise (e.g., thing lawn, zuang, weight-lifting) pawh kar khatah ni 3 tal i ti tur a ni.

A pawimawh ber chu naupangin chutiang thil tih chu nuam a tih hi a ni. Tichuan, tih chhunzawm zel an duh ang.

Naupangte hi technology bawih ni lovin, active takin i awmtir ang u!

Tunlai hian naupang tam tak chuan TV, phone, computer games te an ngawih ngawih tawh a. Chumi avang chuan an activity a tlahniam nasa hle. Hei hi screen time kan ti a .

• Naupang kum 2 hnuai lam tan: Screen time awm lo hi a tha ber . (Zirna lama a tul chuan nu leh pa te nen minute tlemte chauh)
• Naupang kum 2-5 inkar tan: Ni khatah darkar khat aia tam screen time neih loh tur a ni . Chu chu zirna lama programme tha tak takah chauh tihtlem rawh.
• Naupang kum 6 chunglam tan: Screen hun tihtlem. Tin, mut, taksa tihchakna, homework, chhungkaw hun tibuai lo turin screen time ruahman bawk ang che.

Nu leh pa anga in tih theih thilte:

• Entawn tlak ni rawh: Nangmah ngei pawh active takin awm la, i fate nen inkhel rawh. Exercise i tih lai an hmuh chuan an fate pawhin an ngaihven hle ang.
• Chhungkaw angin thawkrim rawh: Kar tawp lamah park-ah kal la, bike-ah kal la, tuipui kamah kal rawh. Hengte hi naupangte tan thil tawn ropui tak a ni a, chhungkaw inzawmna a tichak bawk.
• In fate chu inchhung hnaah tel tir rawh: I fate chu huan tihfai leh motor sil ang chi thila pui turin hrilh rawh.
• Infiamna fuih rawh: Naupangte chu pawn lama inkhelh theihna hun pe la, ṭhiante nena inpawh tawnna hun pe rawh. Hrisel taka dah ngei ngei tur a ni.
• Screen hun hman dan tur dan siam: Mutna pindan chhungah TV emaw computer emaw dah loh tur, leh chaw ei laiin phone hman loh tur ang chi dan siam rawh.

Nutrition leh fitness hi a kal dun a ni!

Ngaihtuah teh, car-ah gas tha tak i dah a nih pawhin tire paliah boruak i neih loh chuan engmah a ti tha lo ang che. Chutiang bawk chuan chaw i ei tha a, exercise i tih loh chuan a hlawkpui ber i hmu lovang. Chutiang bawkin exercise i tih tha a, chaw i ei tha lo a nih chuan i tan a that vak lovang. Chuvangin heng thil pahnih hi a kal dun a ngai a ni.

Mom leh dad tan harsatna tenau te!

• Naupang "food-stealing" te hi engtin nge i tih thin?
• I fa chu nawr luih tir suh. Hei hian chaw ei an hreh lehzual thei a ni.
• Tlemte, kawng hrang hrangin buatsaih rawh. I duh loh thlai chu soup, cutlet, noodles-ah te chuan a te tea then in i dah thei mai thei.
• Chaw buatsaihnaah i fa chu inrawlh tir rawh. Hei hian an thil siamte ei duhna a siam ang.
• Plate chu rawng hrang hrang leh mawi takin chei rawh.
• "Junk food" i dil hian?
• Khap vek ai chuan limit hi a tha zawk. "Vawiin hian chocolate bar ei ila, mahse naktuk hian thei tam tak ei ila" tih ang chi inremna siam rawh.
• In lamah pawh hrisel zawk siam rawh. Store-a lei thlum tui tak tak ei ai chuan in lama siam thei tui ei tum la, ice cream ai chuan yogurt nena siam thei chi ei tum bawk ang che.

A tawp berah chuan i hriat reng tur thil (Take-Home Message) .

• I fa hmalam hun hrisel tur tichiangtu thil pawimawh pahnih chu ei leh in tha leh taksa tihchakna tha tak neih hi a ni.
• Ei leh in inthlau tak pe rawh . Carbohydrate, protein, thau, vitamin leh mineral te a pai tur a ni. Nitin ei leh inah thei, thlai leh thlai chi hrang hrang te pawh telh ngei ang che.
• Sugar, chi, ei tur thau, leh "junk food" te chu a theih ang anga tihtlem thin ang che.
• I fa chu active takin awm tir rawh . Tlan, zuang, leh inkhelh turin fuih rawh. Screen hun chhung tihtlem.
• Entawn tlak ni rawh. Chaw hrisel i ei a, i thawkrim a nih chuan i fate pawhin an zui ve ngei ang.
• Heng zawng zawng hi hlimna leh hmangaihna nen ti rawh . I fate chu phurrit ang maia inhriat tir suh.

Naupang zawng zawng hi an inang vek lo tih hre reng ang che. Heng tips te hi i fate nena inmil ber angin kalpui rawh. A tul chuan doctor emaw nutritionist emaw hnen atangin thurawn i la thei bawk. I thawhrimna hi i fate hmalam hun hrisel leh hlim tak atana investment tha ber a ni!

Naupang ei leh in, naupang fitness, ei leh in hrisel, taksa tihchak, ei leh in inthlau tak, nu leh pa thurawn, screen time