I fate ei leh in dan chu kawng dik takah i hruai lut em? (Kids’ Healthy Eating) Nu leh pate tan thil pawimawh 10!

Moms and dads, heng naupang tête hi ei leh in lama harsatna lian ber a ni lo em ni? ‘Ka fa hian a ei tha dawn lo,’ ‘Thlai a duh lo,’ ‘Tunlai hian ei tur thlan tur zawng zawng, MyPlate food guide atanga food fad thar ber ber thlengin, eng nge tha leh tha lo hriat a harsa khawp mai, a dik em?’ tiin a sawi. A buaithlak thei tak zet a ni. Mahse, chanchin lawmawm a awm! I fain ei leh in hrisel a zir theih nan leh a taksa rihna hrisel a neih theih nan nutrition lamah degree i mamawh lo. Tips awlsam tak tak, mahse pawimawh tak tak, basic tips thenkhat han sawi ila. Hengte hi i zawm chuan i fate zingah ei leh in tha i tuh thei a ni.

Nu leh pate, heng thil 10 te hi kan buaipui tur em ni?

Hetah hian naupangte ei leh in chungchangah kan hriat reng tur pawimawh tak tak sawm kan rawn tarlang e. Heng thilte hi i tih dik chuan danglamna lian tak i hmu ang.

1. I in chhunga ei tur lo thleng tur chu nangmahin i rel thin!

A awlsam zawngin, in lama i rawn ken tur leh i fate hnena i pek hun tur chu i rel a ngai a ni. I hria em, naupang te te hian ei tur chi hrang hrang, rawng hrang hrang an dil thin. A châng chuan chu dilnate chu ei tûr ṭha lo zâwk pawh a ni thei. Mahse, puitling i nih tawh chuan in lama eng ei tur nge ``stock'' tur tih chungchanga thutlukna hnuhnung ber chu i kutah a awm tur a ni. Lungngai suh, naupang an ril a tam lo. In lama awm, fridge-a awm, cupboard-a awm chu an ei thin. Ngaihtuah teh, in lama thei, thlai, buhfai tha tak tak chauh i rawn ken chuan chutiang thil chu an ei a ngai dawn a ni. An duh ber ``snack`` hi a nutritious vak lo a nih chuan a hun hunah tlem tal rawn keng tel pawh a pawi lo. Tichuan, ‘Aw, hengte hi kan ei phal lo’ tiin an ngaihtuah lo vang a, tlakchhamna an inhriat loh phah bawk ang. Mahse a bulpui ber chu in lama eitur tha tak tak neih hi a ni. Hei hi a hmasa ber leh a pawimawh ber a ni.

2. I thil hlan a\angin thlang rawh se.

A pahnihna chu i fain ei tur tha tak tak i rawn ken leh i buatsaih atang hian a duhzawng thlang turin phalsak la, a ei duh zat chu a rel tir ang che. Chu chu, i fa chu chaw ei huna i pek duhthlanna aṭangin a ei leh in leh a ei zat chu thununna engemaw chen pe rawh tihna a ni. Hei hi mi thenkhat tan chuan zalenna tam lutuk angin a lang thei. ‘Aw, chutianga tih ka phal chuan engmah a ei lo vang’ tiin i ngaihtuah mai thei. Mahse, lungngai suh! Thil hmasa ber dik taka i tih chuan, chu chu ei tur tha leh tha tak tak chauh in lama rawn hruai luh hi a ni a, chu chu i fa chuan chu thil tha tak tak atang chuan a thlang ang. Chaw ei hun, chutiang bawkin snack hun pawh, a bik taka dah a pawimawh hle bawk. Tichuan naupang chuan ei tur a awm hun chu a hre ta a ni. Hetiang hmanrua hian naupang chu duhthlanna zalenna engemaw chen a pe a, chu chuan ei leh in chungchangah rilru tha tak a neih theih nan a pui a ni.

3. "Plate a fai hma chu ei rawh!"

Kan nu leh pa tam tak hi "i plate-a thil awm zawng zawng i tihfel vek tur a ni" tih dan hmanga seilian an ni. Mahse he method hian naupangte chu an taksa thu ngaithla turin a zirtir tak tak lo. Naupang chu a chaw ei laiin, a ei zo tawh nia a hriat laiin ei kha bansan rawh se.An taksain a hrilh dan an hriat chian chuan, an chawh chuan a tul lova ei tam lutuk chu an chawlhsan ta a ni. Ei tura nawr luih an nih chuan ei tur an bo a, an taksa signal pawh an hrethiam thei lo. An naupan lai aṭanga an mamawh zat ei an zir chuan an damchhung atân a hlutzia han ngaihtuah teh? Chuvangin, an plate an siam zawh hma loh chuan ei tir suh.

4. Naupan lai atanga bul tan a tha ber.

Naupangte ei tur duh leh duh loh hi an naupan lai atanga lo piang chhuak a ni. A châng chuan kan ngaihtuah aia rang zawkin, chu chu naute hian an naupan lai aṭangin heng thil tih dan hi an siam ṭan tihna a ni. Chuvangin eitur chi hrang hrang a hma thei ang bera inhmelhriattir hmasa phawt ang che. Chaw chi khat ei thiam tir ai chuan ei tur duh dan inang lo, hmel inang lo leh rim inang lo tak tak pe rawh. A chang chuan naupangin chaw thar a pawm theih nan ni khat emaw ni hnih emaw chhungin a thleng lo mai thei. A chang chuan a duh hma loh chuan chaw inang vawi tam tak i buatsaih a ngai thin . Lungngai suh, nawr luih suh. Mahse, a vawi khatnaah chuan bite te te tlemte pe tum ang che. I fa chu a upa deuh a nih chuan hmangaihna nen, "Fapa/fanu, vawi khat chauh ei tum rawh," ti rawh. Hetiang chi hi an hman thiam hian nakin lawkah naupang hrisel, engkim ei thei an nih theih nan a pui ang.

5. Naupang menu hi tlem kan thlak tur em ni?

Tuin nge naupangte hian hot dog, pizza, burger, leh macaroni leh cheese chauh an duh tih sawi? A tam zawkah chuan keini puitlingte hian chutiang chuan kan ngaihtuah thin. Naupangte hi a takah chuan kan ngaihtuah aiin thil thar tih tum turin an inhawng zawk. A bik takin chhungkaw pumin chaw ei tura an chhuah chuan chaw thar enchhin turin fuih thin ang che. I ei tur order tlem tal i pe thei a, an enchhin theih tur appetizer te tak te order pawh i pe thei bawk. An hlim zia chu mak i ti mai thei! Chaw ei pangngai aia tlem a kal a, a thlum tharte inhriattir chuan an ei duhna a tidanglam ang.

6. In tur calorie awm zat hi fimkhur rawh.

Kan eitur chauh ni lovin, kan in tur pawh kan fimkhur a ngai a ni. Soda, sweet drinks leh coloured drinks te hian naupang taksaah calorie tul lo tak tak a belhchhah a. Tin, heng in tur te hi an fill up hian main meals nutritious lo zawk an ei duh bawk. Hei hian ei leh in thatna daltu lian tak a ni tihna a ni. Chuti a nih chuan eng in tur tha ber berte nge ni? Tui leh bawnghnute hi naupang tan a tha ber. Fruit juice hi 100% natural a nih chuan a tha ber a, mahse pek tam lutuk erawh a tha lo. A bik takin preschooler tan chuan ni khatah thei tui ounces 4 atanga 6 (milliliter 120-180 vel) in a tawk. Chuvangin, i fate chu a tul lo taka sugar leh calorie dah belh thei in tur ai chuan tui thianghlim leh bawnghnute pek hi hmang thiam rawh.

7. Sweet treats chu hmun dik takah pe rawh.

Chaw thlum hi naupang chauh ni lo, kan duh zawng zawng a ni. Naupang chu a chang chuan sweet treat emaw dessert emaw pek hi thil dik lo a ni lo.Mahse buaina chu, he sweet treat hi chaw ei ber aiin, a nih loh leh ei man lawmman aiin hlu zawka siam a ni. Ngaihtuah teh, "Chaw zawng zawng i ei vek chuan ice cream ka pe ang che," i tih hian naupang chuan automatic-in ice cream chu thil hlu ber a ni tih a ngaihtuah a, thlai leh buh ang chi thilte chu a hmuh theihna tur daltu mai a ni. Tichuan naupang chuan a pianphungah chuan broccoli chi khat aiin cupcake chu hlutna a pe zawk a ni. Chuvangin ei leh in chungchangah a theih ang anga neutral taka awm tum ang che. Chaw pakhat chu a tha a, a dang chu a chhe tih ziak ai chuan, engkim hi inthlau taka lak a pawimawhzia zirtir rawh.

"Chaw ei chhan chu chaw ei tur a ni tur a ni a, chaw ei tur chu chaw ei tur a ni tur a ni a, dessert dawng tur a ni lo."

8. Chaw chu hmangaihna a ni lo tih hre reng ang che!

Hei hi thil pawimawh tak a ni. Vawi tam tak chu kan fate thilpek pek nan te, an hlim theih nan te, hmangaihna lantir nan te, kan hriat lohvin chaw kan hmang thin. "Tap suh, chocolate ka pe ang che," "I tih that chuan ice cream ka lei ang che," tih ang chi kan sawi thin. Mahse hetianga chaw kan hman hian naupangte chuan lungngaihna te, lungngaihna te, a nih loh leh rilru natna nasa tak dangte hmachhawn nân ei tûr hman an thiam thei a ni. Hei hi ``emotional eating'' kan tih chu a ni.Chuvangin, i hmangaihna leh i hmangaihna lantir dan tha zawk zawng rawh. Chaw ei ai chuan kuah la, an hnathawh that chu ngaihlu la, hun hmang la, ngaihven rawh. Heng thilte hi ei tur aiin a let sangkhatin a hlu zawk a ni.

9. Naupangte hian i thil tih ang hi an ti thin - nangmah hi entawn tur tha ber i ni!

Hei hi thil mak a ni lo. Naupangte hian kan thusawi a\angin ni lovin, kan thiltih a\angin an zir \hin. I fate ei leh in \ha zirtir i tum a nih chuan i practice hmasa tur a ni. Nangmah ngei pawh entawn tlak tak ni rawh. Nangmah ngeiin ei tur tha tak tak ei la, chawhmeh tha tak tak thlang la, chhungkaw pum nen dawhkanah ei turin thu la, chaw ei kha skip suh. Thei aiah biscuit packet khat i ei chuan engtin nge i fain thei ei a duh ang? Chaw ei laiin TV i en a nih chuan engtin nge i fa hian dawhkan bula ṭhu a, chaw ei ṭhat dan a zir ang? Chuvangin, i thiltih hmangin entawn tur tha tak siam rawh.

10. TV leh phone ang chi screen en nan hun i hman tlem.

Tunlai hian naupang chauh ni lovin, TV, computer, phone ang chi screen-ah hian kan rui vek tawh a ni. Mahse he screen time a san chuan mindless snacking a pung zel. Tin, taksa tihchakna hun awm chu a tlahniam bawk. Research atanga a lan dan chuan naupang screen time tihtlem hian taksa thau percentage pawh a hniam zawk tih hmuhchhuah a ni. Screen hun a tlem chuan naupangte chuan inkhelh, tlan leh thil active dang tih hun an nei tam zawk. An hriselna pum pui atan a tha hle. Chuvangin, ni khata screen en nana hun an hman zat hi fimkhur hle ang che.

A vaiin, hriat reng tur chu hetiang hi a ni! (In lama hruai tur thuchah)

Okay, chuti a nih chuan kan sawi tawh atang hian naupangte ei leh in tha tak tak tuh hi chutiang chuan a harsa lo tih i hre chiang hle mai thei. Inpekna, dawhtheihna leh hmangaihna tam tak a mamawh chauh a ni.

Hriat reng tur ber chu hengte hi a ni:

• Eng ei tur nge in lama i rawn ken ang tih thutlukna siam theihna i nei a ni. In lamah eitur tha tak tak dah thin ang che.
• I fa chu duhthlanna ṭha i pêk a\angin thlang rawh.
• "I plate a hring thlengin ei rawh" tih dan kha theihnghilh rawh. I puar hunah chawlhsan turin in phal rawh.
• Naupan lai atang tawhin ei tur chi hrang hrang rawn luh tir thin ang che.
• Hmangaihna lantir nan chaw hi hmang suh. Chu ai chuan hmangaihna leh ngaihsakna pe zawk rawh.
• Nangmah ngei pawh entawn tlak tak ni rawh. Chaw hrisel i ei chuan i fate pawhin an zui ve ngei ang.
• Screen hun tihtlem la, naupangte chu active turin fuih rawh.

Heng thurawn awlsam tak takte hi i nitin nunah i dah tel chuan i fa chu a lo seilian ang a, mi hrisel, hlim tak, ei leh in \ha tak a ni ang tih rinhlelh rual a ni lo. He zin chhuak zawng zawngte chungah duhsakna sang ber kan hlan e!

` Naupang ei leh in, chaw hrisel, nu leh pa nih dan tur, naupang hriselna, ei leh in dan, Kids’ Healthy Eating, Sri Lanka