I mut theih loh ni khata thil thlum emaw, thau emaw ei thei ang maiin i inhria ngai em? Chutih rual chuan nilengin i chau hle a, engmah tih duh loh i nei em? Hei hi nangmah chauh a ni lo. Mut tlem leh taksa rihna hi i ngaihtuah aiin inzawmna lian zawk a awm. Vawiin hian hetiang thil hi engtin nge a lo awm tih hi han sawi ila.
I thluak muhil hian a bum dan che
I mut tlem chuan i thluak direct-in a nghawng a ni. A awlsam zawngin sawi ila, mut theih loh thluak chu zu rui ang mai a ni. Eng thil nge thleng dawn tih i lo en ang u.
Kan thluak hmun thenkhat ``Frontal Lobe'' tih kan nei a. Hei hi thutlukna tha siam leh kan rilru put hmang thunun ang chi thil pawimawh tak tak kan tihna hmun a ni . Kan mut tlem chuan he thluak hmuna thiltih hi a thim a, light tihthim ang maiin a thim thin. Chuvangin thutlukna tha siam theihna i neih chu a tlahniam ta a ni.
Ngaihtuah teh, i mut ṭhat ni khatah chuan cake ei kha i titawp thei a, "A tawk tawh," i ti thei ang. Mahse i mut tawk tawh ni khatah chuan i thluak hian "ni lo" tih a harsat thin. Chu ai chuan i thluak lawmman hmunte chu an kick lut a, thil nuam tak tak an zawng tan ta zawk a ni. Chuvangin chu cake pahnihna, emaw, chu greasy roll chu i kut i phar a, i hre lo pawh a ni.
Hei hi zirchiannain a finfiah tawh a ni. Zirchianna pakhatah chuan mut tlem zawkte chuan zan rei takah snack an ei tam zawk tih hmuhchhuah a ni. Carbohydrate tamna ei tur an thlang zawk tih an hmuchhuak bawk. Zirchianna dang pakhatah chuan mut mut tawk lote hian darkar 8 tal mut duhte aiin thau tamna ei tur an thlang zawk tih a tarlang bawk.
A awlsam zawngin, i mut tlem chuan i thluak hian junk food a duh em em a, ‘ni lo’ tih theihna a hloh thin.
Mut hi taksa insiamthatna (metabolism) a ni.
Mut hi thluak tan chaw ang a ni. Puitling pakhat chuan zan khatah darkar 7 atanga darkar 9 vel mut a mamawh a ni . Chu aia tlem i mut chuan i taksain a chhanglet ang a, i taksa rihna a tipung ang. Hei hi a hnathawh dan chu a ni.
Stress hormone a tipung
I mut tlem chuan i taksa chuan stress hormone cortisol , a siam chhuak tam tan ta a ni. He hormone hian i taksaah signal a thawn a, "Tunlai hian i harh reng a ngai a, chuvangin chakna humhalh rawh." Chu chu i taksain thau a hal tawh lo va, a khawlkhawm tan tihna a ni.
Zirchianna pakhatah chuan mi pawl pakhatin calorie inang chiah ei leh kar hnih chhung mut tlem tir an nih chuan an taksa thau 55% an hloh a ni. Tin, riltam an nei tam zawk bawk a, chaw ei zawhah an chaw ei lo va, chakna pawh an nei tlem hle bawk.
Insulin hi eng nge thleng?
University of Chicago-a zirchiangtute sawi danin, mut tlem hian i taksa chu "metabolically groggy" a siam thei a ni. Ni li chauh i mut loh hnuah i taksa chuan insulin tih hormone chu a hmang dik thei tawh lo. Insulin hi hormone a ni a, kan eitur a sugar leh starch te chu chakna ah a chantir theih nan a pawimawh hle.
Zirchiangtute sawi dan chuan mut a tlem chuan taksain insulin sensitivity hi 30% aia tam a tlahniam a ni.
Engvangin nge hei hi a chhiat? I taksain insulin a chhân lêt ṭhat loh chuan i thisena thau awm zat chu a thunun ṭha thei lo. Chumi avang chuan chu thau chu kang lovin i taksaah a pungkhawm tan ta a ni.
Chu chu i mut avâng maia i taksa rihna tihtlem ai chuan, mut tlem chuan i taksa a tibuai tak zet a, i taksa rihna a tipung tak zet tihna a ni .
Zan mut hahdamna tur tips awlsam tlemte
Tûn lai nun buai tak karah hian a hun taka mut chu thil harsa tak a ni thei. Computer te, TV te, Phone te chuan zan rei tak thlenga muthilh tir an tum a. Mahse heng tih dan awlsam tak takte hi i zawm chuan danglamna lian tak i hmu thei ang.
Heng tips leh a pawimawh chhan te hi a hnuaia table hi en la.
| Eng nge tih tur (thurawn) . | Engvangin nge a pawimawh? |
|---|---|
| Screen atanga hla takah awm rawh: Mut hma darkar khat tal TV, computer leh phone hman tawh loh tur. | Screen atanga blue light chhuak hian mut tirtu hormone melatonin siam chhuah a titawp a ni. |
| Bedroom chu mutna atan dah la: Mut leh mipat hmeichhiatna hmannaah chauh mutna pindan khap rawh. Hnathawh tur leh chaw ei tur chuan kal suh. | I thluak chuan mutna pindan chu chawlh hahdamna hmun anga hriat a zir a. |
| Mut hmaa tih dan tur siam rawh:Inbual lum, ngaihtuahna seng, lehkhabu chhiar ang chi thil hahdam tak ti rawh. He hun hi thil lian tak tak sawi nan hmang suh. | Hei hian i taksa leh rilruah "mut hun a ni tawh" tih signal a thawn a ni. |
| Hun ruat sa hmang thiam rawh: Nitin, chawlhkar tawp lamah pawh a hun laia harh leh mut chu tih dan phung nei rawh. | Hei hian i taksa darkar chu a inrem reng theih nan a pui thei a ni. |
| I ei leh inah fimkhur rawh: Zanah chaw rit leh zu in loh tur. Coffee, tea, chocolate, leh cola te chu 2 p.m. | Chaw rit ei hian lung a ti na thei. Caffeine hi taksaah darkar 5-6 vel a awm thei a, chu chuan mut a tibuai thei a ni. |
| Room thim rawh: Hmun thim leh reh takah mu rawh. | Thim hian a pianphungah mut tirtu hormone melatonin a siam a, êngin a siam chhuah chu a titawp bawk. |
Chûng thilte chu kan thiam theih nân hun engemaw chen a la ngai mai thei. Mahse, mut hi i hriselna leh i taksa rihna tihtlem nan ei leh in leh exercise ang bawkin a pawimawh tih theihnghilh suh. Heng tips te hi zawm chung pawha mut harsatna i neih chhunzawm zel chuan i doctor nen inbiakna neih a tha ber. Damdawi lam thil dang a awm thei bawk.
Take-Home Thuchah a ni
- Mut tlakchhamna hian i thluak-in thutlukna a siam theihna a ti tlem a, chu chuan ei tur hrisel lo thlan a tizual thei a ni.
- Mut tlem hian taksaa stress hormone cortisol , thau dahkhawmna a tipung a ni.
- Mut tlem hian hormone insulin hnathawh a tibuai avangin taksa rihna a tipung thei a ni .
- Puitling chuan ni khatah darkar 7-9 tal mut that a mamawh a ni.
- Thil tih dan awlsam tak tak, mut hma darkar khata phone/TV off te, mut leh hun ruat saa harh te hian i mut thatna a tisang thei a ni.
- Mut hi taksa rihna tihtlem nan hian ei leh in leh exercise ang bawkin a pawimawh hle.
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