EITUR THA DIK TAKA EI (BALANCED DIET) LEH TAKSA SAWIZAWI (EXERCISE)
Dr. Michelle Lalrinsiam i,
Medical Officer,Bukpui PHC
Ka pa hi kum tam tak chhung zunthlum natna avangin insulininchiuna hmang tawh a ni a. Insulin-a inchiu ngai lovin aawm leh theih ngai kan ring tawh lo va. Tum khat chu a inchiunaleh a damdawi mum ei lai chuan duhthusama hna a thawh lohavangin ei leh in lama mithiam bik (dietician) a r^wn ta a.Dietician-in ei tur a chawh ang angte hun bi dik takin a ei zel a,chutia a tih chuan rei lote chhungin a zunthlumin hniam lam panin,a hma ai mahin a tha ta a, kum tam tak a tel lova a awm theihtawh loh insulin inchiuna pawh chu a thlah thei ta mai a, alawmawm duh hle mai. Amaherawhchu, he dinhmuna ding rengtur hian taima tak leh thu awih taka ei leh inah a insum a, taksasawizawi lam a uar chhunzawm zel a ngai bawk a ni.
Hemichungchang ka han thai lan nachhan chu kan ei leh inin kan taksahriselnaah nghawng a neih thuizia ka rawn tarlan duh vang a ni. Natna tam tak heng zunthlum, thisen sang, leh akaihhnawih thauchhia kan tih tehian kan ei leh in nen inzawmnathuk tak an nei a. Chuvangin,eitur kan taksaa lut chu kanhriatchian a, ei dan tur leh eichin tawk kan hriat a, insumngai kan insum bawk chuandam nana damdawi mum chauhhmang lovin damdawi ei ngaimang lovin kan awm thei dawna lo ni. Chumi hre tur chuankan eitur hian eng ang chawtha leh chakna lam nge a paitam tih kan hriat a ngai a. Kanthil ei chu hlawm lian pui puipathum proteins, carbohy-drates leh fats ah a inthen a:Protein tamna chu: sa,artui, bawnghnute, thlai mu,bean leh be lam, bekang sa,etc.
Carbohydrates tamnachu: thei rah, thei tui, buh,chhang, bal, vaimim, thil thlumlam chi reng reng, etc.Fats tamna chu: butter,cheese, tel, sa thau, mawmlam chi reng reng, etc.Thau leh thlum lam hi tamlo tein kan chaw eiah kan telhve ngei ngei a ngai a. Chawt ha hra ng hran g t e c h u ainpawlh mawi tawka kan eithin a ngai a. Protein tamnachauh eiin a dang ei tel leh silo ta ila, kan taksain chaw thaa hmuh tur ang kha a hmu theidawn lo a ni. Tin, kan eiturthlante pawh a rawng hranghrang a kim thei ang bera eikan tum tur a ni a, thlai leh theirah duh ang ang engtik hun laipawhin hmuh tur a awm lo ang,mahse tun huna kan hmuh theihang zel te kan ei that a tul hlea ni. Hmuihmer lam te, eiturkan ro ang chi te hi a tlem theiang ber ei tur a ni. Tin, eiturkan ei reng rengin hmanhmawhlovin kan ei ang a, kan lemhmain kan thial chip tha tur ani a, dul mar vek leh puar lutuka ei loh tur a ni. Riltam lutukaawm a, a tawpa eitur lim lehnghek te hi pumin a ngeih lohmai bakah taksa tan a tha lov a, t ih m ia h lo h tu r a ni .Ruaitheh tum leh sa hmehnikhuaa tum danga kan ei leteng emaw zah ei a, luhai muaimuai khawpa ei ngheng mai tehi taksa tan a that loh maibakah a changkang lo em ema, sim vang vang tur a ni.Eitur tha ei kan sawi laiakan ngaihthah theih miah lohchu taksa sawizawi hi a ni. Eileh in lama fimkhur mai piahlamah taksa sawizawi kan uardeuh deuh chuan hei hian a thalamin nghawng thui tak a nei ani. Entir nan, mi pakhat chu at h i s e n a h t e , a t h i n a h t eth auch hia a ta m ti h hm uhchhuah a ni a, thau chhe paihnadamdawi ei hmain a ei leh inlamah a insum a, a theih tawkina taksa a sawizawi bawk a,thla hnih khat hnuah chuan athau chhia pawh a lo awm love leh mai a, damdawi ei a ngaita lo a ni. Chutiang bawkin,thisen sang leh zunthlum neitepawhin taksa zawh tawk te tea zing lam emaw tlai lamahemaw pawh darkar chanve velchauh an han insawizawi hian
A tak sa in a ngeih em em a ,hriselna kawngah nasa takin apui a ni. Taksa sawizawi thatna thenkhat te chu:-Nun a tihlim a, rilru hahna leh nguina a tikiang thei ani.-Taksa rit lutuk leh thau lutuk tur a veng a, chawpai tawih kawngah nasatakin a pui a ni.-Tihrawl leh ruh tichaklehzualtu a ni a, ruh mawihlakah a veng thei bawk.-Tha leh chakna a pe a,natna benvawn nei tawhtet a n p a w h a t h a t n a adanglam chuang lo.-Natna benvawn tam takheng lung natna, zunthlum,thisen sang, thau lutuk,etc. lakah a veng thei.-Thisen kal vel a tichakina titha a, chu chuan vun ati nungin a ti hrisel a, vunchuar leh zur mai tur lakaha veng thei.-Thluaka thisen che velte atichak a, chu chuan kanhriatrengna leh kan thluakhriselna lamah nasa takina pui a. Kum upa tawhte pawh rilru lam kaih hnawih natna lakah aveng thei a ni.-Rilru a ti hahdamin zanmut a ti tui a, chuvangin chhunlamah mi in harhvang takin hna athawh theih phah thin.-Na a ti ziaawm thei. Zirchianna ah chuanna benvawn neite pawhin an theihtawk a taksa an sawizawi thin chuan a ziaawm phah a, anna hriatna a tihhniam phahbawk. Taksa sawi zawi hian thatna a ngah em avangin nitin kan ti thei lo a nih pawhin karkhatah minute 150 ( zasawmnga) tal lak tum ila, chawtel lova kim lo deuh huiha kaninhria ang hian taksa sawizawipawh ngai pawimawh ve ila,tun aiin kan hlimin kan hriselleh zual ngei ang.Mihring hi a inanloh theihhle mai a. A then thau duh emem thau thei si lo, a then cher duh mah se cher harsat em em mai an awm ve bawk a. Achhan tam tak a awm thei anga. Engpawh ni se, rilru hnualnan hmanglo ila , kan theih tawpa ei leh in lam uluk leh taksa sawizawi kan kalpuizel chuan kan taksain a hriselphah em em tho tih hriain,chhunzawm zel hi a pawimawhhle a ni. Tin, ti tang tang peihtetumruhna hi a ngaihsanawm hlebawk.Hnampui zawkte hian aneitur an lo duh uluk thin hle alo ni a. US president hlui nupui Michelle Obama pawh in zawhna chhangin alu kan rorep rep tui a tihzia leh theih sechu ni tin ei a chak thu a sawia. Amaherawhchu, a ei lemchuang lo. Nasa taka a taksaa sawizawi hnuah a changchanga tlemte a ei zeuh zeuhthu a sawi bawk a ni. Mi insumtheite hi an fakawm in, anentawntlak hle a ni. Kan hnam pawh in helamah hian hma kan sawnchho ve zel niin a lang a, alawmawm hle mai. Kan ei turin eng chakna lam nge a pai tam tih te, engtia tam nge ei tur tih te keimahnia kan chhut peih a,kan invawn peih bakah taksa sawi zawi lam pawh uar deuhdeuh a, tun aia hlim leh hriselzual zel turin chhiartute zawngzawng duhsakna sang ber kahlan vek a che u.
