Nang pawh darthlalang hmaah kal in, "Aw, engvangin nge ka thau lutuk?"? I taksa rihna tihtlem i duh a, mahse khawi atanga tan tur nge tih leh eng nge i tih tur tih pawh i hre lo em ni? Hei hi mi tam takin harsatna an neih a ni. Mahse, lungngai suh. Rihna tihtlem hi thil theih loh a ni lo. Dik tak leh dawhtheihna nena i tih chuan hlawhtlinna i hmu thei ngei ang. Tichuan he thuziak hi i tan a ni. He thu hi awlsam takin sawi ila, i thianpa nen in inbia ang maiin.
A hmasa ber leh pawimawh ber chu: i rilru siam rawh
Eng thil pawh i tan hmain a pawimawh ber chu i rilru siam chhuah hmasak phawt a ni. Chutiang bawk chu taksa rihna tihtlem chungchangah pawh a ni.
- Thil tha tak pu la: "Hei hi ka ti thei a ni," tiin inhriat tir rawh. Kawng lakah hian tihsual engemaw zat i nei dawn a ni. Diet i tih laiin i ṭhiante party-a kal a, tlem tal ei tam lutuk kha han mitthla teh. Khawvel tawp a ni lo. Beidawng suh la, "Aw, ka zo tawh" tih ngaihtuah suh. Chuta tang chuan zir la , a tuk zingah hna thawk leh rawh . I famkim a ngai lo, a pawimawh ber chu beih chhunzawm zel hi a ni.
- Chhanna siam suh: "Exercise neih hun ka nei lo," "In lama kan ei tur nen hian ka taksa rihna a tlahniam thei lo" tih ang chi chhanna siam hi bansan rawh. I taksa rihna tihtlem leh hrisel i duh tak tak a nih chuan a chhan list siam rawh. Nangmah chhan pawh i nei thei a, chu chu "Thawmhnaw mawi tak ha ka duh," "Ka upat hunah hrisel taka awm ka duh," emaw, "Ka fate nen chau lovin inkhelh ka duh" tih te hi a ni.
- Support dawng rawh: He zinkawng hi nangmah chauha kal tum suh. Hemi chungchang hi i chhungte leh i thian tha ber berte nen sawiho rawh. An thlawpna hi i tan chakna nasa tak a ni ang. A châng chuan, i lungngaih hunah, an fuih ang che.
Chaw ei tur chu uluk takin kan buatsaih dawn em ni?
Kan taksa rihna tlahniam 70% hi kan ei leh inah a innghat. Chuvangin kan plate te hrisel taka kan buatsaih dan tur i lo en ang u.
Calorie leh portion control
A awlsam zawngin, calorie hi kan taksain chakna a dawn zat tehna unit a ni. Kan ei apiang hian calorie a pai vek a. Kan taksa rihna tihtlem nan chuan nitin kan ei aia tam calorie kan hal a ngai a, a nih loh leh kan hman a ngai bawk.
Chutianga tih theih dan tha ber chu i chaw ei zat control hi a ni. I ei duh berte chu i bânsan a ngai lo va, i ei zat erawh i fimkhur a ngai a ni.
- Plate te zawk hmang rawh: In lama chaw ei laiin plate lian zawk hmang lovin plate te zawk hmang ang che. Hei hian i hriat loh pawhin ei tlem turin a pui ang che.
- Dawhkanah chaw rawn keng suh: Buhfai leh curry zawng zawng chu vawi khata dah vek a, dah vek ai chuan kitchen atanga i plate thlengin share la, ei rawh. Chutiang chuan a vawi hnihna atana insem leh tura thlemna i nei tlem zawk ang.
- Labels te hi chhiar la:Store atanga ei tur i lei dawnin a label chhiar thin kha hmang thin ang che. Chutiang chuan a chhunga calorie, sugar leh thau awm zat chu i hre thei ang.
Kan plate atanga thil belh leh paih tur
He dawhkan hi han thlir ila, eng eitur nge i taksa tana tha tur leh eng ei tur nge a theih ang anga kan tihtlem tur tih hi han en teh ang.
| I chaw eiah pawh telh ngei ngei ang che. | A theih ang angin tihtlem rawh. |
|---|---|
| Protein tamna ei tur: Hengte hian rei tak chhung chu i chaw ei reng ang. Entirnan: vawk (vun nei lo), sangha, artui, bawnghnute, yogurt, legumes ang chi lentils leh chickpeas. | Sugary foods: Sweetened drinks, cake, biscuit leh toffee-ah te hian calorie hrui hring chauh a awm a. Chu chu ei leh in engmah nei lovin an ti thau mai che tihna a ni. |
| Fiber tamna ei tur: Hengte hian a khat tih hriatna a pe a, chaw ei a ti awlsam bawk. Entirnan: bran rice, oats, kurakkan, thlai (cabbage, bean, carrot), thei (banana, guava, papaya), leh greens te. | Processed leh fried foods: Sausage, meatballs, French fries, ketchup, leh fried rice ang chi thilah hian oil leh chi hrisel lo a tam hle. |
| Thau hrisel: Thau zawng zawng hi a chhe vek lo. Thinlung tana tha thau chi hrang hrang a awm. Entirnan, omega-3s hi avocado, peanuts, cashews, walnuts, olive oils, leh sangha hriak nei salmon leh herring ang chi ah te a awm. | Light flour foods: Chhangphut, bun, leh roll, chhangphut chi atanga siam te chu a hmin nghal vat a, riltamna a siam leh thin. Chu ai chuan kurakkan leh atta flour ang chi thil thlang zawk rawh. |
Chaw ei kha ei loh suh!
Mi tam takin taksa rihna tihtlem an tum huna an tihsual lian ber chu chawhmeh ei loh hi a ni.. Chawhmeh hi chawhmeh pawimawh ber a ni a, ni khata kan mamawh chakna min pe a, kan metabolism a kick-start bawk. Tin, chaw ei ber inkarah darkar 4-5 aia rei gap dah suh. Chutiang a nih chuan i ril a tam hle mai thei a, thunun theih loha ei tura thlemna i nei thei bawk. Ni khatah main meals 3 ei a, a inkar ah snack hrisel tlemte (thei emaw yogurt ang chi) ei a tha zawk.
Tui hi i thian tha ber a ni.
Tui hi i taksa rihna tihtlem kawngah i thian tha ber a ni. Calorie zero a nei a, mahse a hlawkna erawh a hlu hle.
- Ni khatah tui glass 6-8 tal in tum ang che.
- A châng chuan riltam kan ti ṭhin a, mahse a takah chuan kan tui tlakchham vang pawh a ni thei. Chuvangin riltam i neih chuan tui glass khat in hmasa phawt ang che.
- Sugary tea, coffee leh soft drinks te ai chuan tui in hi tih dan phung siam rawh. Hei hian nitin i ei tur calorie i tihpun zat chu i hriat lohvin a tihtlem thei che a ni.
Exercise tel lo chuan thil theih a ni lo.
Exercise hi ei leh in ang bawkin a pawimawh a ni. Exercise hian calorie a hal mai bakah hlimna a siam a, a hahdam a, stress a ti tlem bawk.
- Tlemte atanga tan: Thil lian tak tak vawi khata tih vek a ngai lo. Ni khata minute 30 vel kal chak tak pawh hi bul tanna tha tak a ni.
- I ke pen zat chhiar rawh: A theih chuan pedometer hmangin nitin i ke pen zat chhinchhiah rawh. Ni khata step 10,000 vel chu tum tha tak a ni.
- Inthlâk danglamna siam rawh: Ni tin thil inang tih chu a boring thei hle. Chuvangin thil chi hrang hrang enchhin rawh. I duhzawng thil thlang rawh, chu chu kea kal te, jogging te, cycle khalh te, tui chawi te, a nih loh leh yoga te hi a ni .
- A pawimawh ber: Exercise program thar i tan hmain i doctor nen thurawn dil hmasa phawt ang che . I hriselna dinhmun nena inmil exercise engte nge tih a hrilh ang che.
"Crash Diets" emaw "ni 7 chhunga taksa rihna tihtlem" tih hi hun eng emaw chen atan a ni tih hre reng ang che. I taksa rihna tihtlem pawh nise, ei leh in pangngaia i kir leh huna i tihhniam aiin a let hnih zetin i tipung leh thei a ni. A pawimawh ber chu i ei leh in leh nunphung inthlak danglamna nghet tak, hrisel tak a ni. Chaw ei laiin TV en ai chuan zawi zawiin ei tum la, i chaw ei kha nuam ti takin ei tum ang che. Zanriah ei khamah ha sil la, zanah snacking i ei tawh lo ang.
Take-Home Thuchah a ni
- Thau tihtlem hi zan khat thil thua tih theih a ni lo. Dawhtheihna leh inpekna a ngai a ni .
- Hun eng emaw chen atana ei leh in zawm ai chuan nun hrisel tak hmang rawh . Hei hi dam chhung zawnga investment a ni.
- I portion size te chu control rawh. I plate-ah protein tam zawk, fiber tamna ei tur, leh thlai leh thei chi hrang hrang dah la.
- Nitin exercise la. Minute 30 tal kea kal ang chi thil awlsam tak ti rawh.
- He zinkawngah hian harsatna i tawk emaw, rinhlelhna i neih emaw chuan a tha ber chu i doctor hnen atanga thurawn lak hi a ni.
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