Nun hrisel takin i nung i ring em? Thil tihsual tenau engemaw zat awm mah se, a tam zawk chuan hun kan neih hunah ei leh in tha leh exercise kan tih avangin kan hrisel a ni. Mahse, chu chauh chu ‘hrisel’ tia vuah tur chuan a mamawh tak tak em? Mak tak maiin tun hnaia zirchianna lian tak pakhatah chuan puitling zinga za zela tlemte chauh, mi 100 zinga 3 vel chauhvin nun hrisel neih theihna tura thil tul bulpui an tlin tih hmuhchhuah a ni.
Chuvangin, heng thil bulpui pali, nun hrisel neihna atana pawimawh tak takte hi han thlir ila. Heng thil tlemte hmang hian i in teh thei a ni.
Nun hrisel tak dinna lungphum 4 te
Zirchiangtute sawi dan chuan mi hrisel leh hrisel loh hriat nan heng thil palite hi a pawimawh hle. Table pakhatah han en ila.
| A tawp berah chuan | I tan a hman theih em tih ngaihtuah rawh. |
|---|---|
| 1. Meizial zuk loh tur | Meizial i in em? Meizial zu hi i la ruih ngai lo a nih chuan chu chu hlawhtlinna lian tak a ni. Meizial zu mi i nih chuan bânsan i tum em? |
| 2. Rihna hrisel tak vawn reng | Kum 18-25 inkar ah i BMI (Body Mass Index) i vawng reng thei em? A nih loh leh chutiang rit chu thlen i tum em? |
| 3. Thlai leh thlai chi hrang hrang ei tawk | Ni khatah thei leh thlai vawi 5 tal i ei thin em? (Entirnan, serving khat chu banana lian lo tak, apple emaw, thlai chhum cup chanve emaw a ni). |
| 4. Exercise neih fo thin ang che | Ni khatah minute 30 tal, kar khatah ni 5 tal exercise i ti em? (e.g. chak taka kea kal, tlan, cycle khalh). |
Heng thil palite hi engtin nge i ngaih? Engzat nge i tih tak tak? Meizial zuk hi i tan chauh ni lovin, i chhehvela mite tan pawh a tha lo tih sawi loh theih a ni lo. Chutiang tih dan chu paih chhuah tum hi nangmah tan i tanpui theihna lian ber a ni. Thil dang pathum, taksa rihna hrisel, ei leh in tha leh exercise te hi nun hrisel dinna lungphum a ni. Hemi chungchangah hian rinhlelhna i neih emaw, i taksa rihna leh ei leh in tur dik tak hriat i duh chuan i doctor nen inbiakna neih a tha ber .
Hei hi a tawk lo! Thil tam zawk a awm...
Okay, chu thil bulpui pali chu kan sawi tawh a. Mahse, nun hrisel, hlim takah lut tak tak thil dang a awm bawk. Hengte hi dan mai ni lovin, kan nunah kan dah luh theih tur thil tih dan tha tak a ni. Eng nge an nih i en ang u.
| Thil tih dan tha | Engvângin nge chu chu a pawimawh? |
|---|---|
| Nitin ha silfai thin | Hei hi ha leh hmui hrisel taka awm reng tur leh natna laka inven nan a pawimawh hle. |
| Zan mut nuam tak nei rawh. | Mi muhil tha chuan lungkhamna a tuar thiam zawk a ni. Tin, kan mut tlem chuan kan riltam hormone te chu a inthlau hle a, ei tam lutukah min hruai lut bawk. |
| Chhungkaw nen chaw ei dun | Hei hi nu leh pate tan entawn tur tha tak siam hun a ni a, chaw tha ei thiamna hun a ni a, inbiakna tha tak neih hun a ni bawk. Chhungte leh ṭhiante hnaih taka awm hi nun hrisel neihna atana thiltithei tak a ni. |
| Nui rawh, hlim rawh. | Ni khatah vawi tam tak nui chhuak rawh. Thu hlimawm tak en emaw chhiar emaw. I mood a ti light ang a, harsatna hmachhawn turin chakna a pe ang che. |
| Ngaihtuah la, i rilru timuang rawh. | Ni khatah minute 10-20 vel hun hmang la, i rilru tihmuang turin thil engemaw ti rawh. Ngaihtuahna te, sakhaw thil tih te, a nih loh leh ngawi renga awm mai mai te hian i rilru a ti thlamuang thei a, i thisen sang pawh a thunun thei bawk. |
| A theih ang tawkin kein kal rawh. | Exercise hun i neih loh chuan nilengin a theih ang anga kein kal thin ang che. Store lam pan chuan kein kal la, bus stop lam pan rawh. Hei hian calorie a hal a, stress a ti tlem a, mahni inrintawkna a tipung bawk. |
| I hnungzang chu dinglam hawiin dah rawh. | Ngaihtuah teh, i hnungzang i dinglam a, i pum ruh i khauh chuan tuna i awm dan aiin i cher zawkin i lang ang. I kal apiangin "straight, tight" tiin ngaihtuah thin ang che. |
| Yoga ang chi thil hi han ti ve teh. | Yoga hian taksa chakna, inthlak danglam theihna leh inthlauhna a pe a, chu chu kan tar chhoh zel chuan a pawimawh zual hle. |
| Protein tamna ei tur ei rawh. | Protein hi eitur pawimawh tak a ni. A chhan chu pum chhungah rei zawk a awm avangin fiber tamna ei tur nena ei a nih chuan calorie tlem zawka ei chuan i rilru a hahdam zawk tih i hriat theih nan a pui thin. I eitur ah hian ei tur nut, low-fat dairy, bean, sa, leh sangha te telh bawk ang che. |
| Thil \ha ngaihtuah rawh. | Engkim hi "glass chu a chanve a khat tawh" angin en rawh. Nangmah ring rawh. "Ka thei, ka ti thei..." tih ngaihtuah la, hna thawk tan rawh. |
Engkim hi nangmahin i rel vek a ni.
I thil tih dan hrisel list chu ka tih dan nen a danglam mai thei. Chu chu a pawi lo khawp mai. A pawimawh ber chu i hriselna leh hrisel lohna tidanglam theitu chu nangmah i ni tih hriat reng hi a ni .
I nun chu thunun rawh. I nunphung hrisel zawka siam thei tur inthlak danglamna tenau te ngaihtuah rawh. Vawikhatah thil lian tak tak tih tum suh. Tlem atanga tan rawh.
Entirnan, naktuk atang hian ni khatah minute 10 chhung chak takin kal tan rawh. Ni khata thei i ei zat chu pakhatin tipung rawh. Zan mut hma darkar chanve velah i phone dah la. Hetiang ang inthlak danglamna tenau te hi hun kal zelah result lian tak tak thlentu an ni.
Take-Home Thuchah a ni
- Nun hrisel dinna lungphum chu meizuk pumpelh te, taksa rihna hrisel neih te, ei leh in tha tak ei te, leh exercise neih fo te hi a ni.
- Heng thil bulpui bâkah hian mut ṭhat, rilru hahdamna, chhûngte leh ṭhiante nêna inlaichînna ṭha, leh rilru put hmang ṭha neih a pawimawh hle bawk.
- I hriselna i thunun a ni. Vawi khata inthlâk danglamna lian tak tak siam tum ai chuan, i ni tin nunah i dah tel theih tûr thil tê tê, awlsam tak takte aṭangin ṭan la rawh.
- I rihna, ei leh in, exercise chungchangah ngaihtuahna emaw zawhna emaw i neih chuan i chhungkaw doctor (GP) nen inbia ang che.
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