Thau loh dan.
Eitur a lo hnianghnar takah mahni rihzawng vengthawng lo chu thau hmabak an ni. Hmana hmuh tur awm mang lo kha tunah chuan hmuh tur an thahnem ta hle.
Thau hi a tha lo. Cher a tha zawk (cher chhia ni chuang lovin). An hmelthat mai bakah mi thau aiin an hrisel a, chakna an ngah zawk. Thau hi chuan engmah tih chakna a awm lo – Thut, tv en, chaw ei. Tihnawn.
Intih cher dan thuziak chhiar tur tam tak awm mahse a tam zawk chu an lak tlak tak tak loh. Chumi chu ei a tha, chumi chu ei loh tur ringawtah an buai laiin a chhan bulpui ber an zu tlawh lo. Thu dik hauh lo tam tak chhiar tur a awm bawk.
He post a thuziak hi I zawm chuan I cher lo thei lo. I cher loh chuan I zawm lo tihna a ni mai. Dik takin inzawt la, cher I duh tak tak em? Cher turin inthlak I huam em?
Awmzia sawifiahna:
Calorie: Ei tura chakna tel zat tehna. Chakna hmanna leh chhek khawl zat tehna.
Behbawm tel lo Intih Cher Dan Kawng 10
1) Chaw ei tlem rawh
A bulpui berah mi an thau chhan chu an mamawh aia tam chaw an ei vang a ni.
Ram rethei chaw mumal ei tur awm lohna hmunah mi thau hmuh tur an awm lo.
I che vel engpawh I tihin tha (energy) I mamawh. Tha I hmangin calorie I seng ral. Calorie I sen hnem leh I taksain I rih zawng ngai awh turin chaw a mamawh hnem. Mimal chaw/calorie mamawh chu san zawng, rih zawng leh tha hman zat azirin a inang lo theuh. A tawi zawngin sawi ila, I taksa ngai awh tur aia tlem I ei phawt chuan I rih zawng chu a tla dawn. Ni 1 hnuah tla nghal lo mahse kar, thla tel hnuah chuan a tla lo thei lo.
Tip: Plate te hmangin chaw ei rawh. Plate te I hman khan I taksain I chaw ei aia tam anga eiah a inngai. Tak Tak!
Thlai hring hi ei a tha bawk. An hrisel a, calorie an neih tlem avangin a ei teuh theih. Vawksa thau chhete chiah I ei theih laiin thlai hring tamtak I ei thei.
2) Exercise rawh
Weightlifting, tlan, sports, kea kal, kut hnathawh, etc.
Exer hi cherna atan chauh ni lovin taksa leh rilru hriselna atana tha em em a ni. Apui apang, atar azur thlengin exer lak hi tangkaipui lo an awm lo. Exer lak hi mitin tih tur a ni.
Exer la thin mahse cher thei lo an awm chuan an taksa mamawh aia tam chaw an ei vang a ni.
3) Nepnawi ei suh. Chaw tak ei rawh.
Nepnawi chu chaw tak ni lo, hrisel lo, mi ti puar si lo, ei teuha mi tithau thei bawk si. A huam zua ngang mai.
Intih cher I duh chuan engpawh chaw tak lo chu nepnawiah ngai la sirah hnawl rawh. Nepnawiin tangkaina an nei lo, I nun atangin nuai bo rawh.
Entirnan: Chips, soda, cake, chithlum, dawra mi nepnawi (junk food/snacks), etc.
Tip: Kar khatah I duh duh ei theihna Ni 1 I nei thei. Nidangah erawh chuan nepnawi leh chaw tak ni lo chu ei a thiang lo thung.
Cher I duh chuanin nepnawi ei thei dinhmunah I awm lo.
4) Tui in tam rawh
Tui tluka hrisel a awm lo. Tuisik in teuh rawh. I taksain a mamawha I riltam pawh a tiziaawm ang.
Nitin taksa mamawh tuisik in tawk lo an tam lutuk.
5) Ni khatah chaw vawi 2 chiah ei rawh
Tukthuan, chawchhun emaw zanriah, I duh ber I thulh thei. Tukthuan ka thulh tlangpui.
Midangin nikhatah chaw vawi 3 an ei avangin a tha ber tihna a ni kher lo. I mamawh kher lo bawk. I chaw ei zat aiin I chaw ei tam zat (calorie) a pawimawh zawk.
Kei aia hrisel lo leh infit lo te’n chaw ei hmaih chu a tha lo tiin an sawi fo. Anmahni nen intehkhin ila tunge hrisel zawk? Tu taksa nge mawihnai, tunge tha leh chakna ngah zawk? Doctor thisen test naah pawh tunge hrisel zawka I rin? Keimah.
6) Zan mut dawnah chaw ei suh
Zan mut dawna chaw puar peng pawnga I ei chuan zing I thawhah I pum a lian thawhkhat viau ang. I hun neihin a zir lo a nih loh chuan mut dawna chaw ei chu ching suh.
Zan mut a hun dawna chaw ka la ei loh chuan chaw ei lova mut chang ka nghah. Zanriah vawikhat I thulh avangin I thih phah lovang.
Cher belh loh dan leh rih belh loh dan – Vawiinah chaw I ei tlem chuan a tukah ei tam deuh la, vawiinah I ei tam chuan a tukah ei tlem deuh rawh.
7) Mut that a pawimawh
Mut that hi taksain a ngeih tak tak. Mut kham loh avanga mood fuh lo nitin hmuh tur an awm. Nilenga hna a thawh hnuah I thluak leh I taksa kha hahchawlhna hun I pek a pawimawh.
Mut kham chuan rilru a fim a, mood a fuhin taksa a hahdam. Mut kham loh chuan duh angin taksa a thawk thei lo. Ei tur tha lo thlemna hneh a har bawk.
I mut that chuan I hnathawh rah I hmu hma sawt ang.
8) Tawng tam suh
A vawi 10-na atan mi hnenah I inti cher tawh dawn tak tak tih I hrilh a ngai lo. Hrilh lovin anmahni mit ngeia hmuh theih turin inticher mai rawh.
Mi hnenah I tih tum I hrilhin I hlawhtlin duh loh phah zawk tih hria ang che.
9) Khawsak dan a ni. Tun atan ngawt a ni lo.
Tun atan ka in-diet anga nakinah ka tih dan thin ngaiah ka let leh ang tih a theih loh.
Heihi I nun dan thar tur a ni. A tira I thau chhan chu I nunhlui vang a nia I kir leh chuan I thau leh ang. A khat tawka nunhlui dan anga awm zeuh zeuh chu awm mahse nun dan nghet a ni thei lo.
I khawsak dan thlak turin intiam rawh.
10) Inbumna damdawi lei suh
He intihcherna damdawi hmang hian ni 10 chhungin Kg 20 I hloh ang!!!
Dawt. A awlsam thei ang bera cher I duh tih an hria, engmah thawh ngai lova cher hi mitin duh tih an hria. Mi thatchhiate hnenah magic damdawi zuarin sum siamna hlawk tak a ni. I pawisa kha hum tha la I hlawk zawk ang.
Mi intihmuh leh fak chiam avangin lei ngawt suh. Mi pakhat ina ka leng chu a fridge chungah cherna damdawi a lo intlar thup mai a, hun a reiin a cher phah bawk si lo.
Mahni khawsak dan thlak aia damdawi lei thlang zawkte hian he thuziak hi zawm se an hrisel zawk anga, an cher zawkin an bank accountah sum an ngah zawk ang.
Note: Cher leh thau lama tanpui thei damdawi chu awm mahse a nawlpui fakna anga thawk hi chu a awm tak tak lo.
Thutawp: Kan sawi tawh ang khan a bulpui berah chaw ei tam tawh suh!!!
Ni hman nuam.
nive vuai dawn meiaaa.. kei poh k mamawh ve tuk aaak rin ai hian k tla thei lo in k in hria aaheee
A then kha chu a dik a ti viau ka thian te bul a ka in tih cher tur a sawi apiang hian chaw ka ei hnem tell telh a
Tum ila a ni mai lom