- Robert Zoliana
Naupai lamtluang thla kaw (9) zinkawng hi roller coaster ang deuh a nih theihna lai a tam a, chhuk chho tak, phur-awm leh hlauhawm bawk si hian a tuam vel a ni ber. Hnung nâ, luak chhuak, a dang te leh Nu ni ve mai tawh tura han indah te thleng pawhin feeling chi tinreng a lo lut zut zut reng bawk.
Heng te vang hian naupai chhung zawnga nang leh naute hriselna tur hi ngaihpawimawh bera dah tur a ni a, naupai lamtluang duhawm leh zinkawng hahdam angreng tak nei tur chuan heng te hi i zawm ngei dawn nia:
Thlairah leh thlaihnah ei uar
Nitina i thil ei leh lakluh ah hian thlaihnah leh thlairah chi hrang hrang ‘variety’ thei ang ber ei tur a ni a. Hei hian nang leh i pum chhunga naute tana mamawh chawtha leh vitamin duhawm a pe lut char char mai dawn a ni.
‘Iron’ mawlh kha!
Hemi hun chhung hian iron tamna ei theih lam ei uar a tul lehzual dawn a, iron level hniam leh thisen tlakchhamna a awm lohna turin doctor remtihna ang zela iron ei that a tul. Tin, vitamin C pawh hi taksain iron a lakluh theihna tur atan a pawimawh em vang-in i hmaih thiang lo bawk ang. Dal, theirah leh chaw-hmeh dang ah te khan thei thur tui sawr emaw ser/limbu/lime thlenga ei that a ngai hle bawk. Serthlum tui (chini tel lo) leh nimbu tui te hian taksain iron a lakluhna ah awmze thui tak a nei a nia.
Tui tlachham lo la
Bottle inchhawp reng mai a sual lovang. Tui tamna thlairah- fanghma, tomato, dawnfawh leh a dangte ei a tha. Taksa mamawh tâwk tui in tam a ngai hle a, hunbi nei takin in thin ang che. Coconut tui te pawh a tha a nia.
Folic acid supplement
Thlaihnah hring leh cereals ah te a tam a, a bik takin naupai atanga thla thum chhung hi hun pawimawh tawpkhawk a nih vangin nang leh naute hriselna turin Doctor remtihna la a, Folic acid supplement thlengin a tul dan azira ei a ngai ang.
Snacks hrisel inchhawp la
Eng emaw taka ril\amna hi naupai lamtluangah hian a lo inlar leh thut thut thin a, chuvang chuan heng- apricots ro lam te, almonds, theirah tharlam tak, protein bar leh cereal bar te hi ban phák maia dah a pawi lovang.
Muhil tha la aw
Naupai laia mut leh hahdam taka awm hi a harsa phian mai thin a, chona lian tak a tling fo reng a ni. Vei lam hawiin saisirin mu la, i awm nawm lehzual nan lukham thuah te pawh a tha ang. Vei lam hawia mut hian taksa peng tina thisen luanluhna tur kawngah a pui tha hle a, i dul/pum ah nawrtu (pressure) a zia sawt bawk ang.
Harhvang takin
A harsa viau pawh a ni thei. Taksa leh rilru a lo hrisel a, harhvang tak ni tur chuan a awm mawi táwka exer lak a tul hle. Hahrvang (active) taka awm tlat tumna hian nauneih kawngah pawh a pui a, nauvei thlengin a tiziaawm thei.
Ei loh tur hria la
Naupai chhung hi chuan Sa hmin lo te, artui half boil te bakah thingfanghma thlengin ei loh a tha ber. Artui hi chhum hmin ngei ni rawh se.
‘Stress’ thunun rawh
Khawvel hmasawn zelah ‘stress’ a tam tual tual a, naupai lai ngat phei chuan taksa leh rilru a khawih buai zual. Rilru hahdam taka awm tum la, a eng zawngin thil thlir ngam la, deep-breathing exer nei tha bawk ang che. Ke-a thui vak lo kalte pawh hi stress thunun nan a tha hle.
Caffeine a pawi thei
I nulat laia thingpui leh coffee in nasa thin i nih pawhin tunah chuan a rem tawh lo. Energy drink thlengin thlauh thla ngam rawh. Chu aia chuan herbal tea emaw tui thiangh-lim in lama hmasawn tum zawk ang che.