Hetiang thil hi i tawng tawh em? I fa chuan chhuak a, inkhelh ai chuan in chhungah awmin a phone-ah awm a duh zawk ang. Chaw ei chungchang sawi dawn chuan chaw plate khat aiin buhfai plate emaw, in tur thlum bottle khat emaw a duh zawk. Tûn hmaa naupang tlan kual ṭhin kha tunah chuan a kal zawi deuh a, hla vak lo a kal hnuah pawh a tlu leh ṭhin. Heng thilte hi i hriat chian a nih chuan he thupui kan sawi tak hi i tan a pawimawh hle ang. Naupang thau lutuk chungchang hi han sawi ila .
Engvangin nge kan fate hi an lo seilian chak em em? Tu nge mawhphurtu?
Hei hi chhan pakhat chauh kan kut kan thlak thei lo. Thuziak angin rinhlelh tur tam tak an awm a, an vai hian an thiam loh chantir vek a ni. A awlsam zawngin sawi ila, a chhan ber chu kan fate nunphung inthlak danglamna tam tak inzawmkhawm vang a ni.
Hengte hi han ngaihtuah teh:
- Chaw ei dan inthlak danglamna: Tun hma chuan in lama siam buhfai, curry, salad leh thei chi khat eiin kan seilian a. Mahse tûn laiah chuan naupangte chuan fast food an duh zâwk . Tunah chuan chawhmeh, hriak, sugar leh chi tamna pizza, burger, fried chicken, leh french fries te hi a tam hle tawh a ni. Tin, naupangte chuan vending machine a\angin in tur thlum tak tak an in fo bawk a, sikul-ah pawh.
- Exercise neih loh: Tunlai naupangte hian inkhelh hun an nei tlem hle. School hnathawh leh tuition class neih a nih avangin an tlan kual theihna leh zalen taka khelh theihna hun remchang a tlem hle. Chu ai chuan an hun tam zawk chu TV hmaah emaw, computer hmaah emaw, an phone-a game khelh nan emaw an hmang zawk a ni. Hei hi mithiamte chuan screen time tihpun an tih chu a ni .
- Khawtlang leh chhungkaw lam thil: A chang chuan nu leh pate an buai em avangin in lama chaw siam ai chuan naupangte tan chaw ei a awlsam zawk. Tin, keini nu leh pa angin exercise kan lak loh a, chaw hrisel lo kan ei loh chuan kan fate pawhin chutiang bawk chu an zui ve ngei ang.
Hei hi hripui ngawi reng ang mai a ni. Tunah hian hei hi kan ngaihtuah loh chuan kan fate nakin lawka hriselna atan hlauhawmna lian tak a ni thei.
‘Thu’ nih mai ni lovin, hei hi hriselna atana hlauhawm tak a ni!
"Ka nau a thau lutuk hi eng nge ni?" i ngaihtuah mai thei. Mahse, naupang thau lutuk hi a lan dan chauh a ni lo. Nakin lawka lo awm thei tur natna khirh tak tak engemaw zat kawng a hawng thei a ni.
Hemi avanga hriselna lama harsatna lo awm thei ber berte chu a hnuaia table hi en la.
| Hriselna lama harsatna | A sawifiahna awlsam tak |
|---|---|
| Type 2 Diabetes a ni | Hei hi a hmain ‘Adult-Onset Diabetes’ tia hriat a ni. Mahse tunlai hian he natna hi naupang thau lutuk zingah a darh chak hle a ni. Taksa sugar level control theih loh vang a ni. |
| Thisen sang lutuk | A tul lo taka rit hian thinlung chu a thawkrim zawk thin. Hei hian thisen kalna kawngah pressure a tisang a, nakin lawkah lung natna vei theihna a tipung bawk. |
| Cholesterol sang tak a ni | Thau hrisel lo chu thisen kalna kawngah a pungkhawm thei a, a tikhawlo thei a, chu chuan lung natna a thlen thei a ni. |
| Asthma & Thâwk lama harsatna nei | Taksa rihna a san chhoh zel chuan lung (lungs) tan hnathawh that a harsa zual thin. Hei hian hla vak lo kal laiin thawk hah leh mut laiin bengchheng ang chi thil a thlen thei a ni. |
| Joint Pain a awm | Extra weight hian khup leh ke ruh ang chi joint a tichhe thei a, naupang chu a active lo hle. |
| Rilru hriselna chungchang | Naupang dangte’n an hnawhchhuah leh an nuihzat theihna a awm. Chu chuan naupangah inngaihtlâwmna, lungkhamna leh lungngaihna a thlen thei a ni. |
Nu leh pa kan nih angin eng nge kan tih theih?
He harsatna chinfelna tha ber chu keimahni kutah a awm a ni. Sorkar emaw, sikul emaw thil tih bakah hian nu leh pa kan nih angin kan tih theih tam tak a awm a. Hengte hi thil lian, harsa tak tak a ni lo va, kan nitin nunah hian inthlak danglamna tenau te kan siam a ngai chauh a ni.
Calorie ei la, in suh!
Hei hi tips pawimawh tak pakhat a ni. Naupangte hian nitin an in tur tui tak leh thei in tur packaged atanga an taksaah sugar leh calorie tul lo tak tak an dah zat hi ngaihtuah chian theih a ni lo. Chuvangin:
- I fa chu thlum tamna in ai chuan tui thianghlim in turin fuih rawh.
- Thlai in tur packaged-a dah ai chuan thei thar chawm hi a tha zawk hle.
- In lama siam chaw ei chu ngaih pawimawh hmasak phawt ang che. I fate plate-ah chuan thlai, thei , leh thinghnah te dah tel ngei ang che.
- In lama i rawn ken, oil, sugar leh salt tamna snack te kha tihtlem la.
Screen time ah hian limit i siam ang u.
I fain TV en emaw, an phone-a inkhelh emaw hun chhung chu bituk bik siam rawh. Hemi atan hian ni khatah darkar khat emaw darkar hnih emaw dah la. I fa chu a hun la awm chu lehkhabu chhiar, lemziak, a nih loh leh chhûngkaw nêna thiltih eng emaw tih nân hmang tûrin fuih rawh.
Exercise hi chhungkaw tih danah i siam ang u.
Naupang chu "kal la, tlan rawh" tih mai ai chuan chhungkaw pum exercise neih dun hi a hlawk zawk hle.
- Kar tawp lamah chuan kan kal dun ang u.
- Huanah hna tlem tal thawk rawh.
- Mi zawng zawng an inkhawm a, cricket emaw badminton emaw ang chi game an khel thin.
- I fa chu an infiamna emaw, zai emaw class nuam takah enroll rawh.
Entawn tur tha ber i ni!
I theihnghilh suh u, naupangte hian min en hian an zir nasa ber. TV hmaah pawh kan awm a, junk food kan ei a nih chuan kan fate hi inthlak danglam turin kan nawr lui thei lo. Chuvangin, a hmasa berah chuan mahni hriselna tih dan hi i enkawl ang u . Nun hrisel kan neih hunah chuan kan fate pawhin an zui ve ngei ang.
I fa rihna leh hriselna chungchangah ngaihtuahna emaw, ngaihtuahna emaw i neih chuan i chhungkaw doctor nen inbia ang che . I fate tan thurawn leh kaihhruaina dik tak a pe thei a ni.
Take-Home Thuchah a ni
- Naupang thau lutuk hi a lan dan aiin hriselna lama harsatna lian zawk a ni.
- Hei hi a chhan ber chu ei leh in \ha lo, exercise lak loh leh screen hmaa hun tam tak hman vang a ni.
- Hetiang dinhmun hian natna khirh tak tak, zunthlum, thisen sang, leh lung natna te a thlen thin.
- Nu leh pa kan nih angin he dinhmun hi tihdanglam kawngah hian chanvo lian tak kan nei a ni. Inthlauhna tenau te, in atanga tan chuan rah tha tak a chhuah thei a ni.
- I fa hriselna chungchangah harsatna i neih chuan tihkhawtlai lohvin damdawi lam thurawn zawng la.
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