I taksa rihna hrisel tak neih i duh em? (Healthy Weight) Hemi chungchang hi han sawi ila!

I dam em? Tunlai hian thalai tam tak chuan an taksa rihna leh hrisel taka awm hi an ngaihtuah nasa hle a ni lawm ni? A châng chuan, "Aw, hei hi thil lian tak a ni," tiin i ngaihtuah mai thei. Mahse, a ni lo. Thil tenawm tlemte i tih dik chuan taksa rihna hrisel tak vawn reng chu chutiang chuan a harsa lo. Engtin nge tih dan tur i lo en ang u.

Rihna hrisel chu eng nge ni? Engvangin nge a pawimawh?

A awlsam zawngin sawi ila, taksa rihna hrisel chu i san zawng, kum leh taksa chi hrang hrang nena inmil, hrisel taka awm leh natna laka fihlim tura puitu a ni. Hei hi kilogram-a engzat nge tih chiang taka sawi a harsa a, a chhan chu mi tin a inang lo. Mahse, rough guide angin, i doctor emaw, chhungkaw health worker emaw chuan i taksa rihna hrisel tak chu a hriat theih nan a pui thei che a ni .

Rihna hrisel vawn reng hian hlawkna tam tak a nei a ni. Nitin chak takin i awm thei a, i chau lo thei a, eng thil pawh ti turin i infuih nasa zawk thei bawk. Tin, i tar deuh deuha lo awm thei natna thenkhat, zunthlum , thinlung natna , leh thisen sang te lakah a venghim bawk che a ni.

Kan taksa rihna hrisel tak neih theih nan eng nge kan tih theih ang?

Hemi chungchangah hian a takah chuan thil pawimawh pahnih a awm a:

1. Exercise neih fo thin.

2. Ei leh in \ha tak nei rawh.

Mi thenkhat chuan a pahnih tih tur hian ruahmanna lian tak tak leh thawhrimna tam tak a ngai niin an ngai. Mahse chutiang chu a ni lo. A tha ber chu kan nitin nunphungah inthlak danglamna tenau tak tak siam hi a ni. Kan naupan laia ha kan sil ang mai a ni. A tir lamah chuan harsa tak angin a lang thei a, mahse tih dan pangngaiah a chang mai a ni.

1. Fit takin i awm ang u? Nitin exercise lakna thuruk!

Nang ang thalai hian ni khatah minute 60 tal exercise la tur a ni .I taksa chu i che thei tur a ni. Hetah hian “activity” tih hian nilengin hmun khata awm lovin i taksa ti che thei thil eng pawh a kawk a ni. Nitin gym kal te, exercise buaithlak tak tak tih te a ngai lo. A pawimawh ber chu kar khat chhunga i taksa mamawh exercise chi hrang hrang neih hi a ni a, chungte chu aerobic exercise that gets your heart rate up , strength-building exercise , leh flexibility exercise te hi a ni.

Ngaihtuah teh, nilengin sikul, class leh hna tam tak i nei a. Chuvangin minute 60 chhung zet exercise neih hun hmuh a harsa khawp mai, a dik em? Chumi atan chuan solution tha tak a awm. Heng minute 60 chhung hi nitin "exercise break" tawi teah i then thei a ni.

I riltam hmaa snack tlemte ei ang bawkin, heng exercise te te hian nitin i chakna level a ti sang thei a ni.

Entir nan:

• Zing lamah minute 15 vel hmain tho la, yoga emaw stretching exercise tlem tal ti rawh.
• School-ah emaw, hnathawhna hmunah emaw, chawhmeh ei laiin minute 15 chhung zet kea kal emaw, jog emaw la.
• Sikul atanga i lo haw chuan kea kal emaw, bike emaw khalh la.
• Chu bakah, nitin stairs hman dan te, sikula infiam hun chhung te, classroom inkar a kal dan te i belhkhawm chuan i hriat hmain minute 60 vel i zo tawh ang!

Exercise tih dan tur tips tha tak tak 10!

Exercise hi i nunah i siam theih dan awlsam 10 te chu hetiang hi a ni:

1. Vawiin atang hian tan rawh: Nghak suh. Pawnah chhuak la, tunah hian kal ve rawh.

2. Elevator ai chuan stairs la rawh: A theih phawt chuan stairs hi hmang ang che. Exercise ropui tak a ni.

3. Motor khalh ai chuan kea kal/bike-a kal: A theih chuan kea kal emaw, bike-a kal emaw, hmun hnai tak tak, sikul emaw, ṭhiante in emaw pan tur a ni.

4. Hmun hla takah park: I lirthei khalh a nih chuan i park duhna hmun atanga hla vak lo (hmun him takah) park la, hla vak lovah kea kal rawh.

5. In lama hnathawh pawh hi exercise a ni: I room tihfai te, i car sil te, yard sawp te – hengte hi hnathawh tur a ni lo va, exercise neihna hun tha tak a ni!

6. Screen time tihtlem : TV en, smartphone, computer, video game khelh hun i hman zat tihtlem . (Game i khelh tak tak chuan taksa chetna telna tur thlang rawh.) Sikul hnathawh tih loh chu ni khatah darkar 2 aia tam screen en lovin hun hman loh a tha.

7. Dance!: I room-ah kal la, i hla duh ber chu bun la, i thinlung duh angin zai rawh. Darkar khat chhung i zai chuan, .Calorie 300 chuang i hal thei !

8. I duhzawng thil zawng rawh: Eng ang exercise nge i hlim tih ngaihtuah rawh. Tih ve ve teh! Tun hmaa i la tih loh chuan zawi zawiin bul tan rawh. Mahni chauha tih avanga hlauhna i neih chuan i ṭhian pawh rawn hruai la. Kan thil tih nuam kan tih hian, tih chhunzawm zel turin kan infuih nasa zawk a ni.

9. Chutiang bawka tih chu i bo thin em? Change it up: Thil pakhata bo nghal vat thin i nih chuan exercise chi hrang hrang thlak danglam tum ang che. Chutiang chuan nitin a tharin a lang ang.

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2. Engtin nge ei leh in hrisel kan neih theih ang?

Ei leh in tha tih hian diet-a kal reng tihna a ni lo. Dik tak chuan zirchianna atanga a lan dan chuan dieting hi a hlawk lo fo thin. A châng chuan, a takin a backfire thei a, a tawpah chuan a hma aia nasain i taksa rihna a tipung thei bawk.

Diet hlawhchham chhan pakhat chu ei tur “tha” leh “tha lo” tiin an categorize vang a ni. Mahse thudik tak chu, engkim hi a tlem berah chuan a OK vek a ni . Tin, diet hian ei tur thenkhat chu “cut out” vek turin min hrilh avangin tlakchham leh engmah lo ang maiin min awmtir thei bawk. Chu mai ni lovin, ei leh in (diet) hian kan taksa mamawh ei tur pawimawh tak tak min hloh phah thei bawk.

Nang ang tleirawl hian chaw chi hrang hrang a ei tur a ni. A chang chuan treat tlem tal neih hi a pawi lo. Chuvangin chocolate chi khat chu nitin i ei ai chuan a chang chuan i ei hian a thlum zawk thin.

I taksa rihna hrisel tak neih theihna tur (a nih loh leh i duh chuan tihtlem) dan tha ber chu nitin ei tur hrisel thlan hi a ni. Kan zînga ṭhenkhat tân chuan chu chu ei leh in chungchânga kan ngaihtuahna tihdanglam tihna a ni. Chaw ei hi rilru lama en ai chuan (entir nan, exam-a kan tih that avanga lawmman atan emaw, ni tha lo tak paltlang tura kan ei tur angin emaw) ei hi kan taksa tichaktu thil tangkai tak anga ngaih kan zir thei a ni.

I nunah ei leh in hrisel tak tak telh theihna tur tips 10!

1. Sugary drinks aiah tui: Sugary soft drinks, fruit drinks (sugar dah telna), leh sports drinks ai chuan tui, low-fat milk, emaw sugar-free in turs thlang rawh

2. Ni khatah thei leh thlai chi 5 tal ei: Heng eitur a fiber te hian i pum a luah khat a, chubakah i taksa mamawh nutrients leh flavors te an pe bawk a, chu chuan i rilru a ti hahdam hle.

3. Chaw chi hrang hrang atanga ei leh in inthlau tak ei:Chaw chi hrang hrang a\angin ei tur chi hrang hrang thlang rawh: thei leh thlai, buhfai (a bik takin buh chi khat), protein, leh bawnghnute chi hrang hrang. Chaw ei apiangin thei/thlai nen whole grains leh lean protein te telh thin ang che.

4. Fast food i ei tak tak chuan fing takin thlang rawh: Burger lian ai chuan burger te tak te, single-slice thlang rawh. Fries aiah lettuce tlem tal ei rawh. Chaw ei tur pangngai ei rawh – “supersize” suh ! Chu aia tha zawk chu fast food restaurant hi a theih ang anga pumpelh tur a ni.

5. In lamah chaw hrisel tak tak dah la: I kitchen-ah duhthlan tur hrisel tak tak (e.g. carrot, egg, peanut butter) i neih chuan cookie jar chu i kut phar ai chuan chaw hrisel tak i siam thei ang. (I nu leh pate pawh chaw hrisel tak tak rawn keng turin i rilru i hneh a ngai mai thei!)

6. Khualzin i kal dawnin nangmah ngeiin snacks hrisel tak tak i keng tel ang: Chuti a nih chuan vending machine emaw dawr atanga engmah i lei a ngai tawh lovang. Biscuit, chips leh processed foods thau leh calorie tamna ai chuan carrot stick, thei chi khat emaw, in lama siam thei dried leh nut mix emaw ei la.

7. I riltam lai chauh ei rawh: Borem avanga chaw ei duhna i neih chuan i rilruin thil dang ti turin a hrilh che a ni.

8. Zing tin chawhmeh hrisel tak ei thin ang che.

9. TV en laiin chaw ei suh: I ei chuan i ngaihtuah aiin i ei tam a rinawm.

10. Portion size ngaihtuah rawh: Chaw plate a lian a nih chuan a chanve chu la chhuak la, a hnua hman tur atan dah la – a nih loh leh i thianpa hnenah share rawh.

I tana tha tur kawng zawng rawh!

I thil siam chhuah thiamna hmang la, exercise leh ei leh in hrisel chu i nunah i tana thawk thei tur i dah tel theih dan tur zawng rawh. Kan danglam vek. I ṭhian ṭha ber chuan gym-a hun hman a duh laiin, i ui nen chuan kal dun i duh zawk mai thei. I tana tha tur i hriat hnu chuan tih a awlsam tawh hle!

Hriat reng tur pawimawh ber berte (Take-Home Message) .

• I taksa rihna hrisel chuan hrisel, hlim leh chak taka awm turin a pui che a ni.
• Chaw lian tak a nih a ngai lo. Exercise neih fo leh ei leh in tha tak neih hi a ni.Chu chu a pawimawh ber a ni.
• Ni khatah minute 60 chhung exercise la. Vawi khata i tih theih loh chuan nilengin a te tein then la. Exercise i duh leh i rilru a hahdam tur thlang rawh.
• Chaw i ei hian "diet" angin ngaihtuah suh. Ei leh in inthlau tak, chi hrang hrang, leh ei tur tha tak ei rawh . A chang chuan treat tlem tal neih pawh a pawi lo.
• Hrilhfiahna tenau tak tak hmangin tan la rawh. Chu inthlâk danglamnate chu zawi zawiin i nunah tih dânah a lo chang ang.

He zinkawng hi i paltlang a ngai a, hre reng ang che, nangmah chauh i ni lo. Ṭanpuina i mamawh chuan doctor emaw, nutritionist emaw, puitling rintlak emaw zawh chu hlau ngai suh.