Engtin nge naupangte chu ei tur man tlawm, eitur tha tak tak hmanga hlim taka awm theih ang? (Naupangte tana ei tur hrisel man tlawm zawk)

Nu emaw, pa emaw i nih angin i hmachhawn tur harsatna lian ber pakhat chu i fate hnena chaw tha leh tha tak tak pek hi a ni a, budget tlemte pawh nise. A châng chuan, ‘Engtin nge heng naupang tête hi chaw ṭha ka chawm theih ang a, ka chawm theih ang a, chutih rualin a senso pawh ka tihtlem theih ang?’ tiin i ngaihtuah \hin. Challenge tak a ni. Mahse lungngai suh, vawiinah hian hei hi chinfel dan awlsam tak tak kan sawi dawn a ni. Heng tips te hi i zawm chuan i fate chu chaw hrisel leh man tlawm tak tak pein hlim takin i awm thei ang.

I fa chu a taksa ngaithla turin kan zirtir tur em ni?

A hmasain, kan fate taksain eng nge a hrilh tih an hriat theih nan engtin nge kan puih theih ang tih i lo en ang u. Hei hi thil pawimawh tak a ni. A awlsam zawngin, an riltam emaw, an puar emaw pawh nise anmahni hriatthiamna zirtirna a ni .

Ngaihtuah teh, naupang chu a naupan lai a\angin he thil hi i zirtir a nih chuan, a puitlin hunah ei tam lutuk emaw, riltam emaw a veng thei a ni. Tin, taksa rihna hrisel tak neih theihna kawngah pawh a pui hle thei bawk.

Engtin nge hei hi i tih?

• I fa nen inbia rawh: I fa chu chaw ei tura a ṭhut hian, emaw, ei tur a dil hian, "I fa chu a ril a tam tak tak em? An pum chhungah thawm a awm em? A nih loh leh an lu a na em?" A châng chuan naupang tê tête chuan an rilṭâm laiin lu an na thei a, a nih loh leh an rilru a na deuh thei bawk. Hengte hi an taksain signal a pekte chu a ni.
• I fate chu riltam chhinchhiahnate zirtir rawh: I fate chu ‘belching’ tih hriatna, pum hup, a chang chuan tlem a hah, chak lo, leh ngaihtuahna seng harsa tih ang chi te hi riltam chhinchhiahna a ni thei tih zirtir rawh. Zawhna awlsam takin, "I riltam lai hian i pum hian thawm tlem a siam em, fapa?"
• Famna chhinchhiahna pawh a pawimawh: ‘Tunah chuan a tawk tawh’ tih hriatna pawh chutiang bawk chu a ni. I fate chu tlem a lo chawl chuan chaw ei thei tawh lo ang maiin an inhria tih zirtir rawh. Naupang \henkhat chuan an chawhmeh lai pawhin an plate-a thil awm zawng zawng ei vek an tum a, a nih loh leh kan nawr luih luih tir a ni. Anmahni chu nawr luih suh. 'Tunah hian i fapa/fanu chu a khat tawh em?' Hmangaih takin, ‘I pum chhungah ei tur tam zawk awmna tur hmun a awm em?’ tiin zawt rawh.
• I fa thusawi ngaithla rawh: A pawimawh ber chu i fate thusawi ngaihthlak hi a ni a, "Ka ril a tam lo" emaw, "Ka ei zo tawh" emaw an tih pawh nise. Ei turin nawr luih suh. An taksa rinchhan turin zirtir rawh. Hei hian an taksa signal rinchhan an zir theih nan a pui ang.

Hei hi zan khat thil thuah a thleng dawn lo tih hre reng ang che. Hun a kal zel a, i fa chuan an taksain a hrilh chu a hre thiam lehzual ang. Hei hi dawhthei takin awm rawh.

Chaw leh snacks a hun taka rawngbawl hi tih danah siam ila.

Thil pawimawh pahnihna chu naupangte chu a hun pangngaiah chaw chi thum pek a ni a, a inkar ah snack pakhat emaw pahnih emaw pek a ni . Hei hian naupang taksain a mamawh ei tur a hmuh theih nan a pui a, nilengin tlan kual vel, inkhelh leh zir theihna chakna a pe bawk.

Hetih lai hian engvangin nge chaw pek hi a pawimawh?

Ngaihtuah teh, kan naupang te te hi running machine ang mai an ni a ni lawm ni? Energy an mamawh reng a ni. Darkar 3-4 danah thil an ei loh chuan an chau thuai a, an ril a tam a, chaw ei leh turah pawh ei tam an tum thin. Tichuan a chang chuan an ei tur aia tam an ei a, chu chuan pum a ti na thei a, pum a ti na thei bawk.

Tin, a hun taka chaw pek hian naupang thisen sugar level vawng reng turin a pui bawk. Hei hi an thluak hnathawhna atan te, an ngaihtuahna te, an zirna te, leh an inkhelh nan te a pawimawh hle. Thisen sugar level inthlak danglam nghal hian an mood a nghawng thei bawk.

Sample schedule chu hetiang hi a ni:

Hei hi entirna mai a ni a, i nitin inchhung hna leh i fate sikul kal danah i siamrem thei a ni.

• Chawhmeh: zing dar 7.30am - 8.30am (sikul tan hun a zirin)
• Chawhnu lam: Zing dar 10.30 - 11.30 inkar (sikul hun chhung a zirin)
• *Note:* School thenkhatah chuan hei aia tlai hian chawhmeh an pe thei. Chawhmeh leh chawhmeh inkar hi darkar 4 aia rei a nih chuan zing lamah thil engemaw keng tel phalsak i ni thei a, chu chu thei chi khat emaw yogurt emaw te pawh a ni thei.
• Chawhnu lam chaw ei tur: Tlai dar 2.30 - 3.30 inkar (sikul atanga i haw hunah)
• Zanriah: Dar 6:00 PM - 7:00 PM inkar (Zanriah ei hma deuh hian naupang tê tê tan chuan ei a awlsam zawk)

Tunah chuan en teh, he schedule-ah hian chawhnu lam chaw ei tur chu chawhmeh leh zanriah inkara inthlauhna lian tak tihziaawm nan pek a ni. Hei hian naupang chu zanriah ei laiin a riltam lutuk loh nan a pui ang a, a tul lo taka ei tam lutuk chu a thunun thei bawk ang.

A pawimawh ber chu i fain chaw ei inkar ah tui a in tam em tih enfiah hi a ni. A châng chuan naupangte hian tuihal lai pawhin rilṭâm an nei thei a. Chuvangin tui in fo turin hriattir thin ang che.

Chaw man tlawm, mahse fiber leh protein tamna ei tur i thlang ang u.

Thil pathumna leh hmantlak ber chu kan fate kan pek ei tur, a bik takin snack, fiber leh protein tamna thlan hi a ni . Heng eiturte hian naupang pum a tikhat thuai mai bakah, hun rei zawk a chawm reng bawk.

Engvangin nge fiber leh protein hi a tha em em?

A awlsam zawngin sawi ila, taksa hian heng nutrient pahnih hi a ei theih nan hun rei vak lo a mamawh a ni. Chumi awmzia chu, he chaw hi naute pum chhungah rei tak a awm avangin chutiang chuan a riltam leh vat tawh lovang. Chu chuan, "Mommy, ka ril a tam tawh," a tih zat pawh a tihtlem phah dawn a ni lawm ni? Fiber hian constipation a veng bawk a, protein hian taksa a tichak a, taksa ruh a tichak bawk.

Khawiah nge he fiber hi i hmuh?

• Thei: Thei eng pawh hi fiber atan a tha a, chu chu banana, mango, papaya, guava, orange, tangerine, pineapple, guava, leh watermelon te hi a ni. A hnah nena ei theih thei thei (sifai tha) pek pawh a tha zawk, a chhan chu a hnah hian fiber a pai tam ber a ni.
• Thlaihnah:Thlai zawng zawngah hian fiber a awm vek a, chu chu carrot, bean, cabbage, spinach, beet, turnip, pumpkin, leh okra te hi a ni. Starchy thlai chi hrang hrang, potato leh sweet potato te pawh hi a tha a, mahse leafy greens leh thlai dang nen balance in pe rawh.
• Whole Grains: Brown rice, buckwheat, oats, atta flour, barley, etc. Chhang i thlan dawnin whole grain chhang i thlang ang.

Eng ei tur nge protein tamna?

• Legumes lentils, chickpeas, green beans, leh peas te: Hengte hi protein source tha tak an ni a, kan in chhunga pawimawh tak tak an ni a, man tlawm takin kan lei thei bawk. Boil la, gravy siam la, vadas siam la, ei tur eng pawhah dah la.
• Cheese, bawnghnute, yogurt, skim milk: Hengte hian calcium bakah protein tha tak a pe bawk. Sugar tlem nei yogurt thlang rawh.
• Sangha, sa, vawk, sangha hring: Naupangte ei awlsam tur te tein then la, uluk takin chhum rawh. Oil tlem zawk hmanga chhum a tha ber.
• Eggs: Ni khatah egg khat hi protein leh nutrition tha tak a ni. A lum lai emaw, omelet-a siam emaw, thlai nena chawhpawlh emaw pawhin i rawn pe thei bawk.
• Nuts leh Peanut Butter: Cashew, peanut, leh almond ang chi thil. Mahse, whole nuts hian naupang kum 5 hnuai lam a choke thei avangin powder-ah emaw, peanut butter ang chi spread angin emaw pe tur a ni (naupang chu allergy a neih loh chuan).

I budget atana ei tur tha thlan dan tur tips

Tunah chuan, ‘Heng zawng zawng lei nan hian khawi atanga pawisa ka hmuh ang?’ tih hi i ngaihtuah tawh ngei ang. A dik a ni, nitin thil lei a har khawp mai. Mahse i ngaihtuah chian chuan i fate hnena he nutrition hi man tlawm taka pek theih dan a awm.

• Cupboard-a ei tur chu fridge-a ei tur aiin a man a tlawm zawk: A tlangpuiin, packaged, pre-packaged dry foods (`Dry Rations`) hi thil thar refrigerator-a dah ngai aiin a man a tlawm zawk. Entirnan, chickpeas packet khat, lentils kilo khat, buhfai kilo khat.
• In lama i neihte hmang rawh: Chhang i nei em? Tichuan lentil stew nen rawng bawl rawh. Buhfai la awm i nei em? Rice ball te tak te chu coconut sambol leh egg nen siam la. Peanut butter i neih chuan banana nen rawng bawl rawh. I ngaihtuah chian chuan in lama i thil neihte hmangin chaw mak tak, chaw tha tak i siam thei ang.
• Kum khat chhungin thei leh thlai man tlawm tak tak a awm a: Banana, papaya, mango (season-ah), carrot, bean, pumpkin, leh okra te hi kum khat chhungin man tlawm takin an lei tlangpui. Anni chu hmang tangkai rawh. Kar tin market-a i kal chuan a man tlawm zawkin i hmu thei ang.
• Frozen emaw canned fruits and vegetables pawh hi duhthlan tur tha tak a ni: A chang chuan thei leh thlai thar a tlakchham chuan canned fish, canned peas, emaw frozen vegetables (brand tha tak) hman a tha. Mahse canned foods i rawn pe dawn chuan a chi (sodium) awm zat hi ngaihtuah la. Canned fruits, sugar dah tel ai chuan anmahni juice-a awmte chu thlang zawk ang che.
• Khualzinnaah ei tur awlsam tak i keng tel tur:Popcorn packet khat, in lama siam murukku thenkhat, chickpeas hmin bawm te tak te, crackers peanut butter nena siam, leh banana ang chi te hi zinnaah i hruai a awlsam a, i fate riltam laiin pek pawh a tha hle bawk.

Pawimawh: Naupangte hnena chaw thar i luhtir dawnin vawi khatah tam tak pe suh. A khat tawkin tlem tal pe la, an duh em tih leh allergy an neih leh neih loh en rawh. An duh loh vanga chaw ei chu bansan suh la, ni engemaw zat hnuah kawng dangin enchhin leh rawh.

Chuvangin, kan sawi tawh kha vawi khat tal i inhriat nawn tir leh mai ang u? (In lama hruai tur thuchah)

Chuvangin, kan nu leh pa duh takte u, tunah hian in hrethiam mai thei, a dik em? Kan fate tan chaw tha, chaw tui tak, man tlawm tak pawha pek hi chutiang chuan a harsa lo.

• A hmasa berin i fa chu a taksa thu ngaithla turin zirtir rawh. A riltam emaw, a chawh lai emaw hrethiam turin tanpui ang che.
• Pahnihnaah chuan, a hun takah chaw leh snack pe rawh. Hei hian nitin chakna nei reng turin a pui ang.
• Pathumnaah chuan fiber leh protein tamna ei tur thlang la, chubakah a man tlawm bawk. I ei leh inah thei, thlai, buhfai, legumes leh egg te chu telh fo ang che.
• Tin, thil siam chhuah thiam takin awm rawh! In lama i neih thil a\angin chaw tui tak, chaw \ha tak siam tum ang che. I fa chu hna tê tê, ei tûr thlan leh buatsaih ang chiteah ṭanpui tûrin hrilh rawh. Chutiang chuan ei tam zawk an duh ang.

I theihnghilh suh: Naupang tin hi an danglam vek. Naupang pakhat duhzawng chu naupang dang duh loh zawng a ni lo mai thei. A pawimawh ber chu dawhtheihna leh hmangaihna nena ei leh in tha an neih theih nan tanpui hi a ni. He zinkawng hi nangmah chauhin i paltlang a ngai lo va, a tul chuan nutritionist emaw, i chhungkaw doctor emaw hnen atangin thurawn i la thei bawk.

Naupang hrisel, hlim tak takte nen hun duhawm tak hmang vek rawh u!

` Naupang tana ei tur, chaw tha, chaw man tlawm, naupang riltam, snacks, fiber, protein