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

Engvangin nge he nutrition hi a pawimawh em em?

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

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?

• 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!

• 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.

• 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.

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Nutrition leh fitness hi a kal dun 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.

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!