Engtin nge tui tlakchham loh tur? Hei hi eng nge a awmzia chiang takin i zawng chhuak ang u.

Tunlai hian khaw lum vangin chau hlein ka hria, a dik em? Ni tlem emaw exercise emaw hmang turin i chhuak a nih pawhin i thawmhnaw a la chhuak nasa hle a, i taksa a hloh bawk. Hetiang dinhmun hi kan taksa atanga tui kan in aia tam kan hloh hian a thleng thin , chu chu thawmhnaw, zun , emaw, luak chhuak emaw, riltam vang emaw a ni thei. Hei hi thil tenawm tak angin a lang thei a, mahse uluk taka enkawl a nih loh chuan a hlauhawm hle thei a, a bik takin naupang tê tê leh kum upa lam tan chuan a hlauhawm hle. Chuvangin, vawiin hian he thu hi han sawi ila.

Engvangin nge he dehydration hi a hlauhawm em em?

A awlsam zawngin kan taksaa thil kalphung zawng zawngte a thawh that theih nan tui hi a pawimawh hle. Taksain tui a tlakchham chuan, chu chu tui kan tlakchham chuan taksa hnathawh dan pangngai a tichhe vek a ni.

Ngaihtuah teh, kan taksa atanga tui bo mai mai a ni lo. Tui rual hian mineral pawimawh tak tak electrolytes an tih te pawh a bo mek bawk. Hengte hian kan nerve leh muscle te chu a thawk tha thei a , kan heart rate a control bawk . Chûngte chu a tawk lo a nih chuan taksa na , muthilh, leh thinlung chakna pawh tihdanglam ang chi natna khirh tak tak a thlen thei a ni.

Nitin nunah tui tlakchhamna hi engtin nge kan ven theih ang?

Dehydration pumpelh dan tha ber leh awlsam ber chu tui leh tui tam tak in hi a ni . Hei hi khaw lum hmuna awm emaw, ni chhuahna hmuna hnathawh emaw, pawn lama inkhelh emaw i nih chuan a pawimawh hle. Thawmhnaw hmanga tui i hloh zat hi hre reng ang che. Chu hloh chu phuhruk nan tui i in tur a ni.

Electrolyte hloh tawhte replenish a pawimawh hle bawk. Chumi atan chuan nitin ei leh in inthlau tak (balanced diet) hi a tawk mai thei.

Tin, pawn lama hnathawh i nih chuan ni khata hun lum zawk (zing hma deuh, chawhnu lam) thlang rawh. Ni lum lai chuan thawmhnaw rit lo, rawng hring tak tak hak theihnghilh suh.

Naute leh naupang tête hi tui tlakchhamna lakah i chhanchhuak ang u.

Nu leh pa kan nih angin he thil hi kan fimkhur hle a ngai a ni. Naupang tê tête pawhin an taksa aṭanga tui leh electrolyte te chu puitling ang bawkin an hloh rang thei a, a châng chuan a rang zawkin an hloh thei bawk.

• I fa hian nitin tui a in tawk tih hria ang che. Tui bottle khat chu i bulah dah la, a bik takin inkhelh emaw, tlan kual emaw hian.
• Tui in duh loh chuan thei tui thar (sugar tlem zawk) emaw, coconut tui emaw ang chi thil pe thin ang che.
• Tui tamna thei leh thlai chi hrang hrang, watermelon, orange, leh cucumber te ei thin ang che.

Naupangin tui tlakchhamna a lantir chuan eng nge tih tur?

I fa chu a luak emaw, a riltam emaw a nih chuan i chhungkaw doctor pan nghal rawh . Jeevani ang chi oral rehydration solution (ORS) a rawt fo ang. Pedialyte ang chi product te pawh hian chutiang bawk chuan hna an thawk a ni. Hengte hian i fa mamawh chi leh sugar dik tak a pai a ni.

Engvângin nge puitling kum upa lamte chu an fimkhur bîk ang?

Kan in chhunga pi leh pu te hi kan ngaihtuah nasa tur a ni. Kan tar chhoh zel chuan taksain tui a khawlkhawm theihna a tlahniam a. Tin, tuihalna hriatna pawh a tlahniam thei bawk. Chuvangin tui tlakchhamna an nei sang zawk.

• I tuihal tih i hriat hma chu nghak suh: Nilengin tui tlem tlem in in turin inhriat nawn tir thin ang che.
• Tui hnaiah dah rawh: Nitin leh zan lamah pawh tui bottle khat hnaihah dah tur a ni.
• Ni khatah tui glass 6-8: A tlangpuiin ni khatah tui glass 6-8 tal in tur a ni. Khawsik i neih emaw, i lum lutuk emaw a nih chuan i in tam lehzual tur a ni.
• Chaw ei hi skip suh: Kan ei leh in hian taksaah tui tam tak a pe bawk.
• In tur \ha: Tui bakah bawnghnute, chawhmeh, leh thei thar tui te hi a tha hle.
• In tur tha lo: Protein tamna in tur, zu, coffee leh tea caffeine tamna te ei loh tur. Hengte hi a takah chuan diuretics , taksa atanga tui tam zawk chhuah tir tihna a ni.

Exercise ti thinte tan thurawn bik

Kum leh level eng pawha exercise la i nih chuan dehydration hi i ngaihtuah a ngai ngei ang.

• Exercise i tih hma darkar 4 vel: Tui glass khat vel in thin ang che.
• Exercise i tih laiin: Minute 10-15 danah tui tlem (glas chanve vel) in thin ang che.
• Exercise i tih zawhah: Tui tam tak in leh tur a ni.

I zun chu light yellow leh clear a nih chuan chhinchhiahna tha tak a ni. Hydrated i ni tihna a ni. Heng tih dante zawm hian i heart rate leh taksa lumna chu a tul lo taka a san loh nan a pui ang a, i performance pawh a tichak bawk ang.