Thauchhia paih dan awlsam leh hriselna

 ( I post chhawng dawn a nih chuan i thu lak na Source hi dah lang zel ang che, Youtube ah chhiar chhuah phal a ni lo) 

Thau paih emaw, taksa rihna tihhniam hi mi tam tak tana thil harsa leh rilru tihah thei tak a ni. Mahse, "awlsam" tih hian thil tih thut (shortcut) a kawk lova, mahni nundan phung (lifestyle) hrisel taka thlak thiamna a kawk zawk a ni.

A hnuaia tarlan te hi i taksa tana hrisel leh tlo bawka thau i paih theih dan tur kawng pawimawh te an ni:

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1. Tui tam tawk in rawh

Tui hi weight loss kawngah hmanraw tha ber pakhat a ni.

• Ei hmain tui in rawh: Chaw ei hma minute 30 velah tui no khat emaw no hnih emaw i in hian, i riltamna a tihniam a, chaw i ei tlem phah thin.

• Tui hian calorie a nei lo: In tur thlum (cold drinks, juice) aiin tui thlang zawk la, i taksa-a "metabolism" (chakna tichhuaktu) a tichak bawk.

2. Protein ei tam la, Carbohydrate leh Sugar tlem rawh

Kan thil ei hian kan rihnaah hmun pawimawh ber a lua thung.

• Protein: Artui, sangha, arsa, leh be chi hrang hrangte hian riltam a tihniam a, taksa a ti chak bawk. Protein i ei tam hian i ril a tam hma lova, thil dang ei mai mai i hrat lo phah ang.

• Chini leh thlum: Chini (Sugar) leh hnahthel atanga siam (refined carbs) ang chi—chhangphut var, lassi, leh drinks thlum te hi thau min petu ber an ni. Heng hi i kalsan emaw, i tih tlem hmak emaw a ngai.

3. Thlai hnah leh thei ei tam rawh

Thlai hnah hring leh thei (fruits) te hian "fiber" an ngah a, hei hian pumpui a ti puar hma a, riltam a tihniam thin. Vitamin leh mineral tam tak an neih avangin i taksa a lo hrisel phah bawk ang. Mahse, thei thlum lutuk erawh ei tam loh a tha.

4. Taksa sawizawi (Exercise)

Thau paih nan chuan thlan tlak tir a ngai ngei ngei.

• Karkhat ah ni 4-5 tal: Darkar chanve emaw darkar khat tal exercise lak tum rawh.

• Ke-a kal: Exercise dang i ti hman lo a ni hian, hmun hnaiah motor hmang lovin ke-in kal tum hram rawh. Ni khatah ke-a kal (steps) 10,000 vel neih tum hi a thawk tha hle.

• Weight lifting: Thau paih nan hian cardio (tlan, lam, cycle) chauh ni lovin, weight (rit) chawi pawh a tha hle. Muscle i neih tam poh leh i thau a tui hma a ni.

5. Mut tam leh Stress thunun

Rihna tihhniam i duh chuan i mut thit (sleep) a tawk tur a ni. Mi pangngai tan darkar 7-8 mut a ngai.

• Mut tlem hian: Taksa-a riltamna hormone (Ghrelin) a ti tam a, thlum leh thau ei i chak phah thin.

• Stress: Rilru hah lutuk hian "Cortisol" hormone a tichhuak a, hei hian kawng leh dul velah thau a ti tam duh hle.

6. Zan chaw ei hma leh ei tlem

Zan lamah taksa a chawlh tawh avangin kan thil ei kha chaknaah a chang hman lova, thauah a in-convert thin.

• Zan dar 7 hmaa chaw ei hman tum la, i ei zawhah mu nghal lovin tlem kal kual leh hram rawh.

• "Intermittent Fasting" (zan chaw ei leh zing chaw ei inkar hlat) pawh hi mi tam tak tan thau paih nan a thawk tha hle.

7. Thil ei dan thlak rawh

• Ei muang rawh: I chaw ei kha uluk takin thial rawh. I ei muang hian i thluak hian i puar tawh tih a hre hma a, i ei hnem lutuk lo phah ang.

• Thleng te hmang rawh: Thleng lian pui hmang lovin a te deuh hmang la, i chaw ei zat i thunun thei deuh ang.

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A tlangkawmna:

Thau paih hi ni khat thil thu a ni lova, i tum ruh a ngai. Kar khatah 0.5kg atanga 1kg aia tam i paih chuan i hriselna tan a hlauhawm thei zawk. Chuvangin, muangchang leh hrisel takin tih tum zawk rawh.

Hriat tur pawimawh: I hriselna dinhmun a zirin doctor emaw, dietitian-te rawn hmasak hi a him ber fo a ni.