I fa rihna hi i ngaihtuah em? Overweight leh Obesity chungchang hi han sawi ila!

I fa chu a thau lutuk deuh niin i hria em? A nih loh leh doctor-in i fa rihna chungchangah eng emaw a sawi em? Dik tak chuan tunlai hian nu leh pa tam takin he harsatna hi an tawk mek a ni. Chuvangin vawiinah hian naupang thau lutuk leh thau lutuk dinhmun, a nih loh leh sap tawnga an sawi angin `(Overweight)` leh `(Obesity)` te hi han sawi ila. Hei hi thupui pawimawh tak a ni a, a chhan chu kan fate hriselna a nghawng nghal vek a ni.

Doctor-te hian "overweight" leh "obese" an tih hian eng nge an sawi tum?

A awlsam zawngin, doctor-te chuan "overweight" emaw "obese" emaw tih thumal hi mi pakhatin taksa rihna avanga hriselna lama harsatna a neih theihna a sang zawk tih hriattirna atan an hmang a ni. Hei hi natna a ni lo va, natna chi hrang hrang thlen thei dinhmun a ni. Chuvang chuan kan ngaihtuah a ngai a ni.

Engtin nge rit hi teh a nih? BMI (Body Mass Index) hi eng nge ni?

Body Mass Index (BMI) hi doctor-te’n naupangin an taksaa thau a neih zat chu a tlangpuiin an chhut dan a ni. Naupang san zawng leh a rih zawng hmanga chhut a ni. Hei hi BMI calculator hmangin nangmah ngeiin i hre thei a, mahse, a dik taka chhiar theih nan doctor nena inbiakna neih a tha ber. BMI an chhut zawh chuan doctor-te chuan standard BMI chart nen an khaikhin a. Naupang kum 2 leh 19 inkar tan hian category lian pali a awm a, chungte chu:

• Underweight: BMI 5th percentile hnuai lam a nih chuan naupang chu an kum leh san zawng a zirin a underweight tihna a ni.
• Normal weight : BMI hi 5th percentile leh 85th percentile inkar a nih chuan hei hi healthy weight level a ni.
• Overweight : I BMI hi 85th percentile leh 95th percentile inkar a nih chuan i rihna hi i ngaihtuah zawk tur a ni.
• Obesity : I BMI chu 95th percentile emaw a aia sang emaw a nih chuan hei hi natna khirh takah ngaih a ni.

BMI ai chuan Doctor-te chuan naupang kum 2 hnuai lam rihna tehna atan weight-for-length chart an hmang thin. Heng chart-te hian naupang rih zawng chu a san zawng nen a inmil em tih a en thin. Naupang kum 2 hnuai lam chu heng chart-a 95th percentile-ah emaw a aia sang emaw a nih chuan chu naupang chu a thau lutuk anga ngaih a ni.

BMI hian taksa thau hi dik takin a tarlang fo em?

Hei pawh hi kan hriatthiam a ngai a ni. BMI hi taksa thau tehna (absolute measure) a ni lo . A chang chuan hei hian thlalak dik lo min pe thei a ni. Ngaihtuah teh, exercise tha tak leh taksa ruh (muscle mass) tipung tawh chuan BMI a sang thei a ni. Mahse a thau lo, a chhan chu a taksa hian thau aiin muscle mass a nei tam zawk a ni. Tin, puitlin lai hian naupang an lo thang chak em em lai hian BMI hlutna hriatthiam a harsa deuh thei bawk.

BMI hi a tlangpuiin taksa thau i neih zat tilangtu tha tak mai a ni tih hre reng ang che. Direct measurement a ni lo.

I fa rihna chungchangah rinhlelhna i neih chuan eng nge i tih ang?

I fa rihna chungchangah ngaihtuahna i neih chuan a tha ber chu doctor pan hi a ni . Doctor chuan i fate ei leh in dan leh activity level te a zawt ang. Tin, nunphung hrisel tihdanglam dan tur rawtna an pe bawk ang che. A châng chuan thisen test pawh hi thau lutuk nena inzawm dinhmun, zunthlum ang chite enfiah nan tih theih a ni. I fa BMI (or body mass index) leh hriselna zawng zawng a zirin i doctor chuan registered dietitian emaw, weight management program emaw hnenah a refer thei che a ni. A tlem hle a, naupang thenkhat chu damdawi pek emaw, operation pawh tih a ngai mai thei.

Engvangin nge naupang tête chu "overweight" emaw "obese" emaw an nih?

Hei hi a chhan pakhat chiah hriat a harsa khawp mai. A tam zawkah chuan chhan hrang hrang inzawmkhawm a ni.

A chhan berte chu engte nge ni?

• Ei leh in \ha lo: Chaw thlum, hriak nei tam lutuk , fast food, leh processed food .
• Exercise neih loh: Taksa tichhe lova hmun khata ding.
• Genetics: A chang chuan, inherited genes pawhin hei hi a nghawng thei bawk.
• Hei hi an vaia khawlkhawm a ni.

Chu bâkah, chhûngkaw ṭhenkhat chuan ei tûr hrisêl leh fate thawhrimna hmun him zawn kawngah harsatna an nei thei bawk. A tlem hle a, taksa rihna hi endocrine problem, genetic syndrome emaw, damdawi thenkhat emaw avanga lo awm pawh a ni thei.

Ei leh in leh nunphung hian nghawng a neih dan

Chaw siam awlsam leh rang tak tak kan thlang fo thin. Fast food atanga pre-made, packaged meal leh snacks thlengin. Nun buaithlak takah chuan in lama chaw tha tak tak buatsaih leh exercise engemaw zat tih hun a tlem zawk. Chutiang bawkin, portion size pawh a pawimawh . In leh pawna kan ei zat hi a chang chuan kan ngaihtuah aia tam a ni. Chu bâkah, tunlai nun hi a thutthlâk hle a ni. Naupang tê tête chuan pâwn lama inkhelh ai chuan phone, tablet leh computer game-a inkhelhnaah hun an hmang tam zawk. Naupang screen hmaa hun hmang tam zawkte chuan an taksa rihna an tipung zawk thin. Tin, screen addiction hian mut a ti tlem bawk. Naupang mut mut tawk lote pawhin an thau a tipung thei bawk.

Exercise hi engtiang chiahin nge a pawimawh?

Naupang tam takin exercise an la tawk lo. Naupang kum upa zawk leh tleirawlte chuan ni khatah darkar khat tal exercise moderate to vigorous an nei tur a ni . Hei hian aerobic exercise bakah taksa ruh leh ruh tichaktu thiltih te pawh a huam tel tur a ni. Naupang kum 2 leh 5 inkar te chuan ni khatah darkar khat tal exercise moderate to vigorous an nei tur a ni.Darkar 3 tal active taka awm a ngai. Chu chu tlan, zuang, leh khelh tihna a ni.

Genes `(Genetics)` te nghawng dan

Genes hian naupang rihna a nghawng thei bawk. Kan genes hian kan taksa chi hrang hrang, thau kan dahkhawm dan leh thau kan hal dan te a hril a ni. Mahse, tuna thau lutuk harsatna hi genes chauh hian a mawhphurtu a ni thei lo. Genes ang bawkin nungchang tha lote hi thlah khat atanga thlah dangah a inthlak danglam zel a, chuvangin chhungkaw khata mi engemaw zatin taksa rihna nena inzawm harsatna an tawk thei a ni. Ngaihtuah teh, chhungte hian chaw inang an ei fo va, thut dun dan inang an hmang fo a, exercise pawh a inang tlangpui. Nu leh pa zinga pakhat chu a thau lutuk emaw, a thau lutuk emaw a nih chuan naupang pawhin chutiang dinhmun chu a vei tam zawk a ni.

Thau lutuk avanga hriselna lama harsatna eng nge awm theih?

BMI sang, thau lutuk emaw thau lutuk tihna nei te hian an taksa rihna avanga hriselna lama harsatna an tawk nasa zawk. Chung zinga langsar zualte chu `Type 2 Diabetes` (Type 2 Diabetes), `High Blood Pressure` (High Blood Pressure), leh `High Cholesterol` (High Cholesterol) te an ni. Tun hmaa puitlingah chauh hmuh theih nia ngaih heng dinhmunte hi tunah chuan naupangte zingah a hluar chho ta hle a ni. Naupang leh tleirawl thau lutuk pawhin hetiang hian an tawng thei bawk:

• Ruh leh ruhkawr lama harsatna a awm
• Thâwk lak tawi : Hei hian exercise emaw, inkhelh emaw a ti harsa thei hle. Asthma i neih chuan a na zual thei a, a lo thang lian thei bawk.
• Mut huna mut theih lohna emaw thawk lama harsatna , entirnan `(Obstructive Sleep Apnea)`
• Puitling hma: Naupang thau lutuk chu an kum rualpui naupang dangte aiin an sang zawk thei a, mipat hmeichhiatna lamah pawh an puitling hma zawk thei bawk. Hei hian khawtlang chuan anmahni aia puitling zawka nungchang an beisei phah a ni.
• Puitling hunah thlasik hun mumal lo leh nau neih lama harsatna nei
• Liver leh gallbladder natna

Naupan laia cardiovascular risk factors, thisen sang, cholesterol sang, leh zunthlum lo awmte hian puitlingah chuan hriselna lama harsatna lian tak tak, thinlung natna leh stroke te a thlen thei a ni. Chuvangin, naupan laia thau lutuk leh thau lutuk venna emaw, enkawl emaw hian naupan laiah heng harsatna laka humhim turin a pui thei a ni.

Psychological effects a awm thei ang em?

Aw ni e. Thau lutuk hian naupang rilruah nghawng lian tak a nei thei a ni.

• Mahni inngaihhlutna hniam: Nangmah leh nangmah i beidawng mai thei.
• Naupang dangte hnen atanginHmuh lohna, nuihzat, leh tihduhdah nih theihna a awm .

Naupang an taksa rihna avanga lungawi lote chuan hlauhawm an tawk thei a, chungte chu:

• Ei leh in hrisel lo leh ei leh in lama harsatna
• Lungngaihna
• Substance hmansualna

Naupang thau lutuk leh thau lutuk lo turin engtin nge kan ven theih ang?

Hei hi mi pakhat chauhin a tih theih a ni lo. Chhungkaw pum pui thutlukna siam ngai a ni . I chhungte chaw ei dan te, exercise an tih dan te, hun an hman dun dan te i ngaihtuah a ngai a ni. I fate rilruah nunphung hrisel tuh tûr chuan nu leh pate chuan entawn tûr siamin hma an hruai a ngai a ni. Naupangte chu kum tinah taksa rihna hrisel takah dah la, chhungkaw pum pui pawh inrawlh tir rawh. Ei leh in hrisel leh exercise hi chhungkaw thil atan siam rawh. Hemi kawngah hian i fate pawh inrawlh tir rawh. Chaw hrisel buatsaih leh ruahmanna siamnaah tel tir rawh. Shopping i kal dawnin i hruai ve dawn nia. Chaw tha thlan dan tur zirtir rawh.

Kan zavaia tihsual tlanglawn tak takte chu engte nge ni? Hengte hi pumpelh rawh

• Nungchang tha lawmman atan emaw, nungchang tha lo tihtawp nan emaw sweets, toffee leh chocolate pek hi bansan rawh. I fate nungchang tihdanglam theih dan tur dang doctor nen inbia ang che.
• "Plate atanga ei tur a ni" tih danah siam suh. Nausen tê tête pawhin an puar hunah bottle emaw, hnute hnute emaw aṭangin an hmai an hawisan ang. I fain an ei tling tawh a tih chuan chaw ei tir suh. An riltam lai chauh ei tur a ni tih leh an chaw ei lai chauh ei tur a ni tih i hriatthiam tir a ngai a ni.
• Chaw ei tur chu "tha lo" tia ziak suh la, duhthusam sweets leh snacks kha khap vek suh. Hei hian naupangte chu a rukin chhuah tir emaw, ei tur in lama hruai emaw turin a fuih thei a ni. A tam zawkah chuan ei tur hrisel tak tak pe la, a chang chuan treat te te pe bawk ang che.

Kum hrang hranga hman theih tur tips

Naupang kum tin tan thil pawimawh tlangpui a awm a, chubakah an kum a zirin ngaihven bik ngai thil a awm bawk.

• Pian atanga kum 1: Nau hnute pek hian hriselna atana a thatna tam tak bakah duh loh zawnga taksa rihna a tipung thei lo bawk. Solid foods ei tan hun tur chungchangah doctor thurawn zawm rawh.
• Kum 1 atanga kum 5 inkar: A tir lamah nungchang tha tak tak tuh. Chaw hrisel chi hrang hrang pein an ei duh dan siam turin tanpui rawh. Naupangte pianphung (natural activeness) fuih rawh.
• Kum 6 atanga 12 inkar: I fate chu nitin active takin awm tir thin ang che. Hei hi organized play, school-a recess, emaw outdoor play emaw pawh a ni thei. In lamah pawh active takin awm tir la, pawn lama inkhelh emaw, chhungte nena kal kual emaw ang chi te hi a ni. Chaw hrisel thlan dan zirtir la, chawhmeh packing ang chi thilah te pawh teltir bawk ang che.
• Kum 13 atanga kum 18 inkar:Tleirawlte chu in lama chaw hrisel leh snacks buatsaih turin zirtir rawh. In pawnah duhthlanna hrisel siam turin fuih la, nitin active takin awm rawh.

Naupang kum tin tan thil pawimawh tlangpui

• TV, phone, computer leh video game hmaa hun i hman thin kha ti tlem rawh. Screen hmaa chaw ei kha bansan rawh.
• Chaw hrisel chi hrang hrang pe la, a theih phawt chuan chhungkaw pum chu ei ho rawh.
• Naupangte chu nitin chawhmeh ei turin fuih thin ang che.
• Ni khatah thei leh thlai chi hrang hrang vawi 5 tal pe thin ang che.
• Sugary drinks, soda, juice, leh sports drinks te chu tihtlem rawh.
• Mut tam rawh .

A tawp berah chuan i sawi tur (Take-Home Message) .

I fate hnenah ei leh in tha leh active taka awm a pawimawhzia sawipui rawh. Nangmah ngei pawh entawn tlak tak ni rawh. Eat tha la, exercise la fo rawh , leh i nitin nunah thil hrisel tak takte chu telh bawk ang che. Hei hi chhungkaw thil a nih chuan nun hrisel chu mi zawng zawng tan second nature a lo ni tawh ang.

Naupang rit zawng hi naupang sualna a ni lo va, nangmah pawh a ni lo tih hre reng ang che. Hei hi kan zavaia chinfel a ngai a, hmangaihna leh inhriatthiamna nen. Hrethiam e? I ti thei ang!

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