Ngaihtuah teh, chawhmeh atan chaw lian tak i ei zo chauh a, mahse chocolate tlem emaw ice cream emaw i ei thei se i duh khawp mai. A nih loh leh zanah TV i en a, rang takin chips packet khat i tihchhiat ang maiin i inhria mai thei bawk. Hetiang hi i chungah a thleng tawh em? Hei hi ‘food cravings’ kan ti fo thin. Riltam tak tak a ni lo. Chuti a nih chuan engvangin nge hetiang hi kan chungah a lo thlen? Hemi chungchang hi vawiinah hian thui zawkin han sawi ila.
Riltam leh ei duhna hi thil chi hrang hrang pahnih a ni!
A hmasain, an pahnih inthlauhna hi han hrethiam ila. Riltam hi kan taksain chakna, chu chu fuel a mamawh huna min pek signal a ni. Kan dam khawchhuahna atan a pawimawh hle.
Mahse ei duhna hi thil danglam tak a ni. Chaw chi khat ei duhna chak tak, thunun theih loh an ni. Chu chu, "Tun dinhmunah chuan chu cheesecake phek chu ka duh tak zet a ni," tih i hriat lai hian, i riltam loh lai pawhin a ni.
A awlsam zawngin sawi ila, riltamna hi pum atanga lo chhuak a ni a, ei duhna erawh chu lu atanga lo chhuak a ni a, chu chu kan rilru atanga lo chhuak a ni.
Engvangin nge he chaw hi kan duh em em? A chhan lian ber 5
Hei hi chhan hrang hrang a awm a. A bulpui berte han thlir ila.
1. Pawn lam Cues: Hengte hi kan tih dan a ni. Ngaihtuah teh, i TV show duh ber i en laiin ice cream i ei fo thin. Hun engemaw chen hnuah chuan chu TV show i on apiangin automatic in ice cream ei i duh thin. I thluaka tih dan ang mai a ni.
2. Internal Cues: Hei hi i rilru put hmang hian direct-in a nghawng a ni. Entîr nân, lungngaihna, mahni chauha awm, thinrim, a nih loh leh lungngaihna i neih hian mi ṭhenkhat chuan chaw thlum ei duhna nasa tak an nei a. Hei hi chu rilru put hmang chu rei lo te chhunga tihbo dan tur a ni.
3. Deprivation: I taksa rihna tihtlem nan i ei leh in khauh taka control thin mi i ni em? Chaw i khap hian, ni tawp lamah chuan chutiang ei khap zawng zawng ei duhna nasa tak i nei thei a ni.
4. Mut that loh: Zirchianna atanga a lan dan chuan mut tam loh hian kan taksaa ei duhna hormone hnathawh a tibuai a. Chuvang chuan mut theih loh ni-ah thil ei duhna kan nei fo thin.
5. Social Environment: I office-ah vending machine i nei a, emaw, i kawppuiin cake tui tak tak a siam fo a, short-eats a siam fo a nih chuan, chutiang ei tur chu i hmuh veleh ei duhna i neih chu thil pangngai a ni.
Chutih laiin, corporation lian tak takte siam "ultra-processed" foods, i.e. packaged foods (e.g. chips, biscuits, sausages) sugar, salt, fat, leh artificial flavors tamna te chu kan palate leh thluak hip thei tura siam a ni. Chuvang chuan an ruihhlo ngawlvei kan nih a rinawm zawk.
Chaw ei duhna control dan tur tips tangkai tak tak
Okay, chuti a nih chuan engtin nge he thunun theih loh duhna hi kan enkawl ang? I tih theih dan awlsam tak tak te chu hetiang hi a ni.
| Thurawn | Eng nge tih tur leh a pawimawhna |
|---|---|
| Tui tam tak in thin ang che. | A chang chuan taksa tui a tlakchham lai pawhin riltam ang maiin kan hre thin. Chuvangin, nitin tui dik tak in rawh. Zanah chaw ei i duh chuan Belimal emaw Ranavara ang chi herbal tea, sugar tel lo in enchhin rawh. |
| Mut tam rawh. | Ni khatah darkar 7 tal mut that tum ang che. Hei hian i hormone te a balance ang a, ei duh loh zawnga ei duhna a ti tlem ang. |
| Protein tamna ei tur ei rawh. | Protein tamna ei hian i chaw ei rei zawk ang. Chawhmeh atan egg pakhat, chawhmeh atan chickpeas emaw lentils ang chi thil emaw, zanriah atan sangha chi khat dah la. Hei hi pasta plate khat ei mai ai chuan a tha zawk hle. |
| Snacks chu fing takin thlang rawh. | Chips leh biscuit ei reng ai chuan fiber leh protein nei thil ei tum la, Greek yogurt ang chi, thei tlemte leh buhfai tlemte nen. Chocolate ei i duh tak tak a nih chuan dark chocolate chi khat ei la. |
| Gum pakhat chu chew rawh. | Mi thenkhat chuan chewing gum emaw, mint-flavored toothpaste hmanga ha sil emaw hian ei duhna an hloh thin. Hei hi distraction a ni. |
| Zu lakah fimkhur rawh. | Zu in hian kan ei duhna a tipung mai bakah kan insum theihna a ti tlem bawk. Chutih lai chuan kan hre lova ei tam lutuk tura thlemna kan tawk thin. |
| Stress chinfel dan dang | I stress laiin candy bottle khat i kut phar ai chuan i thianpa nen pawnah chhuak la, boruak thianghlim la la, minute 5 vel kal rawh. A hmasain, i rilru put hmang (lungngaihna, thinrimna) chu pawm rawh. Tichuan, ei ai chuan a solution dang zawng rawh. |
| Thlemnate chu paih bo rawh. | In lama i ei duh ei tur stash i neih chuan, chu ai chuan thei, thlai leh nut ang chi thil tha tak tak rawn keng lut turin ngaihtuah zawk ang che. In chhunga midangte pawhin an duh chuan mi zawng zawng hriselna ngaihtuah la, inremna siam rawh. |
Engtikah nge damdawi lam thurawn i lak ang?
I ei leh in i thunun thei lo tak tak a nih chuan, i nitin nun a nghawng a nih chuan, a chhan bulpui ber chu thunun theih loh stress emaw, rilru lam thil dang emaw a nih i rin chuan, zak suh la, i chhungkaw doctor nen sawiho rawh. I mamawh kaihhruaina a pe thei che a, registered dietitian emaw, mental health counselor emaw hnenah a refer thei che a ni.
Take-Home Thuchah a ni
- Chaw ei duhna hi riltam a ni lo. Kan rilruah ei tur bik duhna nasa tak a ni.
- Hei hi thil tam takin a nghawng a, chu chu mut tlem te, lungkhamna te, kan tih dan te, leh kan chhehvel boruak te hi a ni.
- He dinhmun hi a tam zawk chu nunphung tihdanglam awlsam tak tak, tui tam tak in te, protein tamna ei te, mut that te, leh exercise light te hmanga control theih a ni.
- In chhunga ei tur thlemna awmte dah loh a, chu ai chuan ei tur hrisel zawk thlan a pawimawh hle.
- Hetiang dinhmun hi thunun harsa a nih chuan professional tanpuina zawng hreh suh. IChumi atan chuan doctor hi bul tanna tha ber a ni.
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