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Wednesday, July 6, 2016

Khangno leh Cidamna


KHANGNO LEH CIDAMNA

Thupat na:

Zogam ah anteh theipuam a pianglo omlo hi. Tua mah bangin anteh, theipuam te i lo, ihuan sung pan a hing sitset a ilawh a ineek pen a cidamhuai mahmah hi. A hizongin izatsiam lo mahmah khat in neekzia ahi hi. Tua bek hilo-in haksapi taka i ciin mehteh, mehgahte izat siamlohna panin zong natna pan kidal nading tampi hong susia mahmah hi.Bangdanin hong susia hiam cih mehgahte izuak tak ciang’ tui itaih sak pahpah na pan endih ni. (1)Tui in tai siat ahih manin damlohni hong tun ciang Bamiton tangkhat zong leizo nawnlo. (2) I lo ah i ciin mehteh mehgahte puahzo nawnlo. (3) Atawm pen nikhat ninih luppih na hih manin na ciin mehteh mehgahte muat, (laak, neek ding omnawn lo) (4) Tua tak ciang nang leh na innkuante lungkham. (5) Na lung

ciang na pumpi in gimlawhin na thabei ahih hang’ kibawl nading om nawnlo ahih manin sihna dong hong tun thei hi.


Cidam huai an Neekdan:

Cidam nadingin anteh, theipuamte neekdan isiam kul hi. I pumpi sungah Vitamin leh Minerals (dat) kisam ahih manin ineek idawnte pilvang tak a neek leh dawnna panin tuate kingah theihi. A nuai ah en suk dih ni.


(1) Lungkim/nuamtak in ne/ dawn in:

Gataam ciim bek i neek hangin i innkuan a lungnuam, thalawp takleh maitaii tak a i neek khawm liailiai pen cidam huai mahmah hi. I lung nuam leh i sivui, i thaguite kizanin ineek bangbang isa sungah kizenin thagui thatangin pianghi. Sin uuk sa, hehsa a anneek pen iheh ciang ithagui khauh ahih manin ineek andatte in zui zolo hi.


(2) A namkim an ne in:

Naungeekte a dingin Nu’ nawizuu sungah an dat namkim aki cingin a omkhin ahi hi. Akhangsate in Nu’ nawizu ki dawnkha nawnlo ahih manin nisim ineek idawnte a namkimin i zat hong kulta hi; An neek khatin a tawmpen nam thum neden zo leng hoih pen hi. Ei Zomite’ anpi pen buh leh vaimiim ahih manin – vaimiim ciim en dih ni. Vaimiimciim ihuan ciangin be leh anteh tawh ihuan khawm pen meh inei kei zongin dat namthum ki cingkhin hi. Tua ahih manin nambat khatna bangmah in lungkim/nuam tak in ineek naak a leh a cidamhuai mahmah an te ane adawn den Zomite ihi hi.


(3) Ahoih bek in ne in:


Om lel ee, ei thu hi ci-a duh zahta a neek pen a hoihlo penpen ahi hi. Pumpi gihna khangsak hi. anneek na pan aki ngah leh nasep na-ah i zatkhiat napanin ipumpi gihna/cidamna ki en a tua pen Calory kici hi. I zatkhiat zah sangin atamzaw anne leng ipumpi gihna khangkhangin amahleh amahin natna hau bek lo-in natna lungnote dalzo nawnlo ahih manin supna tampi piang thei hi. Tua ahih manin a om bangbang thakhat thu-in neeksawm kenla tawmtawmin neek sawm in.



(4) Lohing namte limneek in:
Lohing neek na-in ipumpi, ici isa, hoih sak mahmah hi. Lohing sungah Vitamin leh dat tuamtuam tam mahmah a hihmanin lungtang natna, Cancer natna ngah nading panin tampi tak hong hu hi ci hi.


(5) Sathau dat tam a omte tam neek kei in:

Sathau in ankam limsak napi’n tamneek hoihlo leuleu hi. Sathau dat tam neekna in i pumpi sunga sathau dat (cholesterol) kici pen khangsak ahihmanin sikhang, lungtang natna cihte ki ngah baih mahmah hi. Sathau a nampi nam thumin kimuthei hi. Tuate in (1) Saturated fats-Ganhing thau(vok thau,keel thau,….)(2) Polyunsaturated fats- lohing thau(Nipi paak thau, be thau cihte pawl)in ipumpi sunga thau dat kiamsak hi. (3) Monosaturated fats- Oliv, Rapeseed cihte pan aki bawl sathau nam hi a, hih namte in lungtang natna hong tunlo-in lungtang natna damsak zaw hi.

(6) A khum lamsa ng tam ne/ dawn kei in:

A diakin akhum pen naupangte in ki duh deuh hi. Hih a khum naupangte in ineek idawn tak ciangin i ha amoi lai manin naupang hana, hasia, kitam mahmah hi. Ulian sate a dingin ahih leh zunkhum leh sikhum piangsak hi. Zunkhum neisate bangin themkhat aneek, adawn bek uh zong anatna tampi ki behlapto pah ziahziah hi. Hih sikhum, zunkhumte pen ei Kawlgam ah adam nading haksa mahmah lai ahih manin akhum neek leh dawn kidop zawh ding hoih pen hi.


(7) A ki huanmin tui tampi dawn in:

I pumpi sungahsehthum suah sehnih tui ahih manin tui tampi dawn zo leeng hoihpen hi. Tui tam dawn na in ipumpi i vunte hingsak, nosuak sak beklo-in natna khatpeuhpeuh hong lut ding haksa sak tuam hi.


(8) Exercise bawldenin:


Nikhatin a tawmpen minit 30 sung exercises bawl ding hanciam in. Ahih theih leh zingsang nisuah ma-in bawlzo den leng hoih pen hi. Exercise bawl na a phattuamna pawlkhat en dihni: (1) Pumpi et lawmsak, (2) Natna khat peuhpeuh hongluut nading haksa tuamsak hi. (3) Zunkhum, sikhum neite damsak hi.
(4) Lungtangnat damsak zo hi. (5) Tha khauhsak hi. (6) Pumzaw natna dam sak hi.( Pumzaw icih ciangin a pumbit a azawte in exercise bawl theilo ahih manin gentehna in khutzaw, khezawte hi pha diak hi.)


Thukhup na:

Tawldam zawh ciang a an neek hoihpen hi. Tawl pipi a anneek pen gilpi , gilzang ading leh sivui, thaguite a dingin hoihlo-in lauhuai mahmah hi. Cidam nadingin anneekma tui tawmbang dawnin minit 15 sung bang tawldam sak leeng hoih hi. Anneekma a singgah tuamtuam neekna in an (zan taak an) tam ki duh nawn phalo ahih manin hoihlo hi. Ahih theih leh zantaak an mah tawh i gilvah sak leeng hoih pen hi.Pawlkhatte in a deih loh hangin music uukte a dingin an neek kawm a music gin hiauhiau na in lungnuam sakin lungnuam takin an kine ahih manin cidam huai mahmah hi. An ineek ciangin dam tak a ne hithiat a haizan sitsetin gilpi tawldamsakin cidam huaimahmah hi. Gilpi dam keileh anlim, tuilim ineek idawn hangin limkisa zolo-in zong ki ne zolo hi. Anne zo kei leeng gilpi zawm behlap leuleu ahih manin sumle paai ibei hong kul leuleu hi. Damlo ihih manin sumleh paai kizong zolo in pumthuak in sihna ciangdong hongtun thei lai hi. Tua ahih manin cidam nadingin neek leh dawn zia, omdan khawldan leh gamtat, lukeek zong isiam ding kisam hi.



By Tg. Ngin Sian Thang


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