Engtin nge nangmah ngei pawhin i hriselna i teh thin? (Mimal hriselna endikna) 1.1.

Mi tam tak chuan kumthar emaw, piancham emaw ang ni bikah hian thutlukna thar kan siam thin. "Tun ṭumah hian ka thau lutuk ang," " Exercise ka tan dawn ," "Ka ei leh in hi ka thunun dawn a ni," tih ang chi thil i ngaihtuah mai thei. He resolution hi thil ropui tak a ni. Mahse, he zinkawng kan tan hma hian thil pawimawh tak kan tih a ngai a ni. Chu chu he zinkawng hi khawi atanga tan nge tih chiang taka hriat a ni. A dik tak chuan i hriselna dinhmun, chu chu ‘baseline’ tih hi chiang taka hriatthiamna neih a ngai a ni. A tel lo chuan i hmasawnna tehna tur a awm lo. Chuvangin vawiinah hian nun hrisel dinna tur lungphum kan phum hmain mahni chanchin kan hriat tur te han sawi ila.

Weight leh waist circumference hi han en hmasa ila.

Hriselna chungchang sawi dawn chuan scale-a number chauh hi a pawimawh lo. Mahse, i rihna hi natna chi hrang hrang, thinlung natna, cancer, leh ruh natna te i vei theihna tur tilangtu pawimawh tak a ni.

I rihna chu hrisel level-ah a awm em tih hriat nan i rih zawng chu i rit hmasa phawt ang che. Tichuan i body mass index, a nih loh leh `BMI (Body Mass Index) i zawn chhuah a ngai a ni. A chhan chu, kilo 60 rit hian feet 6-a sang leh feet 5-a sang chu kawng hrang hrangin a nghawng a ni. A tlangpuiin BMI hrisel chu 18.5 leh 24.9 inkarah ngaih a ni.

A dawtah chuan tape measure pakhat chu la rawh. I BMI chu a pangngai a nih pawhin i kawr vel a thau tam lutuk (abdominal obesity) hian Type 2 Diabetes leh thinlung natna i vei theihna a tipung a ni. Mipa hrisel tak chuan a kawr vel chu inches 40 aia tlem lo a ni tur a ni. Hmeichhia tan chuan a figure hi inches 35 aia tlem lo a ni tur a ni.

Thisen test chungchanga hriat tur awmte

I cholesterol level (cholesterol tha `HDL` leh cholesterol tha lo `LDL` te pawh tel), thisen sang, leh thisen sugar level i hriat loh chuan tun hi doctor pan hun a ni. Hengte hi puitling hrisel tan chuan value pangngai a ni.

Exercise chu eng ang nge ni?

Taksa tihchakna eng pawh i tih chu engmah tih loh ai chuan a tha zawk. Mahse, guidelines -a tarlan dan chuan puitlingte chuan kar khatah darkar 2 1/2 tal moderate-intensity exercise an nei tur a ni. Chu chu exercise tlem a hahthlak leh thawk hah tir tihna a ni.

Gym goer i nih loh chuan a tha khawp mai. Mahse nitin i kal zat hriat duh chuan kar khat chhung pedometer hmang la. Phone tam tak chuan he app hi an nei a. Mithiam tam zawk chuan ni khatah step 10,000 tal kal turin an rawt a ni. Chu chu mel 5 (kilometre 8) vel a ni.

Ei leh in lamah pawh fimkhur rawh.

I fate chawhmeh atanga a la awm te, office-a inkhawmpui neih laia chawhmeh i ei te... Heng thil tenawm tak takte hi awlsam takin kan theihnghilh thin. Mahse hun kal zelah heng thil tenawm tak takte hi a inzawm khawm a, nghawng lian tak a nei thei a ni.

I kâa thil lut chiang zâwk tûr chuan i ei leh in zawng zawng chu ni engemaw zât tal journal-ah ziak vek rawh. Smartphone app pawh i hmang thei bawk. A chipchiar thei ang berin sawi rawh. "Biscuit ka ei" tih ziak ai chuan " Cream cracker biscuit 4 tea nen ka ei a " tih ang chi hi ziak rawh. Tin, i ei hun te, khawi hmunah nge i ei te, tute nen nge i awm tih te, leh i rilru put hmang te i ziak chhuak a nih chuan i ei leh in dan kalphung chu hriatthiam a awlsam zawk ang .

I in tur chu theihnghilh suh, i ei ang bawkin. Sugary drinks (`soft drinks`) leh `energy drinks`-ah te hian nutritional value nei lo `empty calories` a khat a. Hengte hi thau lutuk thlentu lian tak an ni.

Mahse tui in hi bansan suh. Hrisel taka awm tur chuan puitling chuan ni khatah tui glass 8 vel a in tur a ni .I in a ngai a ni. Tui i in theihnghilh chuan i food diary-ah tui i in zat ziak la. Zu hi theihnghilh suh. Hmeichhia chuan ni khatah `in` vawi khat aia tam an in tur a ni lo. Mipa tan chuan a tam ber chu pahnih a ni.

I mut chu engtin nge a awm?

Puitling tam zawk chuan ni khatah darkar 7-9 vel mut an mamawh. Mahse hei hi mi tin a inang lo thei. I lirthei khalh laiin i muhil a, nitin hna i thawh laiin , a nih loh leh nitin i hman theih nan caffeine (coffee emaw tea emaw ang chi) i rinchhan a nih chuan i muhil tawk lo mai thei.

I mut dan record vawn hi thil hmasa ber tha tak a ni. Hei atan pawh hian device hrang hrang leh `apps` hrang hrang a awm bawk.

Ngaihtuahna

I rilru hriselna hi i taksa hriselna ang bawkin a pawimawh a ni. Dik tak chuan an pahnih hi an inzawm tlat a ni. Rilru hriselna a that loh chuan i chakna leh i ngaihtuahna a ti tlem thei a, thinlung natna vei theihna pawh a tipung thei bawk.

I rilru hah, lungkham, emaw, lungkhamna i neih reng a, chuta chhuahna tur kawng i ngaihtuah chhuak thei lo a nih chuan rilru lam hriselna lama mithiamte tanpuina zawng rawh. Chak lohna chhinchhiahna a ni ngai lo.

Nangmah thlawptu te

He zinkawngah hian tuin nge thlawp thei ang che?

I doctor ngei pawh.

I rintlak doctor neih a pawimawh a, hriselna lama harsatna i neih apiangah thurawn dil a pawimawh bawk. I neih loh chuan zawn chu ngaih pawimawh ber tur a ni. I primary care provider (PCP) chu i vaccine pek dan te, cholesterol test te, mammogram te, leh colonoscopies te hriattirtu tur che a ni a, a hun taka tihfel theihna tura puitu tur che a ni. Hun rei tak chhunga natna i neih chuan specialist (e.g., endocrinologist emaw cardiologist emaw) i pan a ngai thei bawk.

Khawtlang nun puihna

Hei pawh hi a pawimawh hle. I thil tum thlawptu leh fuihtu thiante leh chhungte neih hian he zinkawng chhunzawm zel turin chakna nasa tak a pe ang che. I ṭhian, exercise la tura lo kal tur, i rilrua thil awm apiang i sawipui theih tur chuan he zinkawng hi i ngaihtuah aiin a ti awlsam zawk mai thei.