Hriselna
Tun hnaiah ṭhalaite taksa sawizawina (exercise) kawngah kan harh tharin, ṭhalai tam tak chu gym-ahte kan kal a, ṭhenkhat chu mahni remchan angin walking/jogging/cycling te tiin exercise an la ṭhin. Tin, ei leh in kawngah pawh tunhma aiin nasa takin kan inulukin taksa hriselna kan ngaihven tlang tawh hlawm em em a. Mahse mi tam zawk hian exercise kan lakna kawngah ei leh in pawimawhzia leh chaw ṭha eiin nasa taka a puih theih dan hre loin mahni tui tih zawng leh ṭha nia an ngaih, mahni duh thua ei ta mai an tam hle a. Chu mai bakah a bik takin taksa rihna tihniam duhte zingah exercise nasa taka la a, ei leh in insum vak ringawt hriat tur an awm fo mai; heng hi a hrisel lovin taksain a tuar em em a. Taksain a mamawh chaw ṭha tlakchhamna nasa tak a thleng thei a. Chuvangin ei leh in hrisel, ei leh exercise inzawmna hi chiang zawka kan hriat a pawimawh tak zet a ni.
Exercise lak leh chawṬha ei Ṭhatna te
Exercise lak leh chaw hrisel leh ṭha ei hian mihring hriselna leh dam reina kawngah nasa takin mi a pui thei a. Centers for Disease Control and Prevention-in a tarlan danin hunbi nei leh regular taka exercise lak leh, chaw ṭha leh hrisel ei hian taksa rih zawng a nih tur ang a vawng dikin, natna hrang hrang, heng - lung lam natna, thisen sang, stroke, zunthlum, cancer, etc., te lakah mi a venghim thei a. Heng exercise leh chaw ṭha eite hi taksa tan a ṭhain ngaihtuahna leh lan dan (physical appearance) thlenga mi tidanglam theitu a ni.
Exercise atana chaw Ṭha ei pawimawhnate
Exercise lak hi taksa tan a ṭha em em tih kan sawi tawh a. Mahse exercise lak hi ei leh in hrisel leh ṭha nen ṭangkawpa tih a nih loh chuan a hlawkna leh rahchhuah hmuh a har em em a. “Balanced diet” kan tih, chaw ṭha chi hrang hrang (carbohydrates, proteins, fats, vitamin, minerals) te a inbuk tawka ei ṭhin a pawimawh hle a. Chaw ṭha leh hriselte hi exercise lak hma, lak lai leh lak zawha ei ṭhin a pawimawh em em a ni. Chu chuan exercise lak laiin chakna a pein taksa a nih dan turin a siam a, exercise lak zawh darkar chanve chhung ngeia ei tur ṭha leh hrisel kan eia kan in hian taksa na ṭhem ṭhûm leh rawl na lutuk tur lakahte min veng thei a ni. Mithiam zawkten an chhut danin rihna tih tlak nana exercise lakna kawngah kan thil ei (diet) hian nasa takin kawngro a su hle a ni an ti a “80% diet, 20% exercise” an lo ti hial ṭhin a ni.
Eng ang chaw ṭhate nge ei tur?
1.Carbohydrates
Carbohydrates kan tih chu chaw ṭha, kan taksaa chakna petu ber a ni a. Heng carbohydrates tamna lam chaw kan ei ṭhat hian exercise lak kawngah pawh tha hrui min pein, hun rei zawk chau lovin min siam thei a ni. Carbohydrates kan eite chu tihrawl leh thinah te inchhek khawlin, a ṭul anga hman turin a lo awm
ṭhin a. Chumi hmang chuan tha hrui lo insiamin, miin chakna a lo neih theih phah ṭhin a ni. Carbohydrate tamna chaw ei dan tur leh a hun biah pawh hian thui tak sawi tur leh hriat ngai a awm a, ei tam lutuk chuan rihnate a siam belh thei thung a ni. Carbohydrates pai ei tur ṭhenkhat te chu buh, chhangthawp, oats, thlai bul leh zung, etc. te an ni.
2. Protein
Protein hi tihrawl siamtu leh a chhe laite lo siamṭha a, tidam lehtu a ni a. Carbohydrates angin chakna a pai tam ve lo. Chuvangin protein tamna ei ṭeuh a, carbohydrates tamna ei tlemte hi a ṭha loin mi a tichau thuai thei a ni. Taksaah a inkhawl ve theih loh avangin taksa mamawh aia tam protein ei chuan natna hrang hrang a thlen ve thei, chuvangin ei danah fimkhur thiam a ngai hle. Heng nitina kan hmuh mai theih bawnghnute, artui, sa, dal, etc., ahte hian protein a tamin kan nitin mamawh zat leh ei bituk zat (recommended dietary allowance-RDA) chu heng eitur atangte hian kan hmu thei a ni.
3. Fats
Fats han tih hian mi tam zawk chuan hlauh enah kan en nghal ringawt ṭhin. Fats ( thau) hi chi hnih - a ṭha leh ṭha lo a awm a. Tin, taksa hian eng emaw zat hi chakna petu atan a mamawh ve reng avangin thau ṭha tamna lam kan ei ṭhat a pawimawh ve bawk. Thau ṭha tamna te chu nuts chi hrang hrang, heng - cashewnut, badam leh khawkherh, olive oil, canola oil,sangha thau, avocado (butter fruit) etc. te hi an ni.
4. Vitamin leh mineral
Vitamin leh mineral te hi exercise lak kawngah taksain a mamawh em em a. Insawizawi ṭhin te leh a bikin infiam mite zingah heng chawṭha tlachham hi an awm fo. Tin, thlan tla aṭangin mineral ṭhenkhat kan hloh bawk a, chuvangin vitamin leh mineral tamna heng - thlai hring leh thei (fruits) te hi ṭha taka ei ṭhin a pawimawh a ni.
5. Tui
Tui in ṭhat a pawimawh em em a, exercise lak hma, lak lai leh lak hnuahte tui in reng tur a ni. Chu chuan thlan tla avanga taksa aṭanga tui chhuak tawh hnute a rawn tikhat leh dawn a ni. Ni khatah tui litre 3-5 tal in ṭhin tur a ni. Thlan tla nasa ṭhinte tan phei chuan Oral Rehydration Solution (ORS) emaw sports drinks emaw in ṭhin a ṭha hle bawk.
Exercise lak kawnga ei tur dik leh hunbi dik hre tura Nutritionist/ Dietician rawn ṭhin hi tunlaia ram changkang zawk leh infiam mi milarten an tih makmawh a ni a, Mizo te pawn nachang kan hriat ve zel a ṭha a ni.
Lalhmangaihi Zote, M.Sc (Nutrition & Dietetics)
Specialised in Sports Nutrition
Human Nutrition and Dietetics Society, Mizoram