- Robert Zoliana
Fa neih hnu hian taksa rihna hi a tla nghal duak bik lova, thau a la tam a, taksa peng hrang hrang insiam leh hun a nih avangin hun engemaw chen chhung chu rit deuh thoa inhriatna leh harhvang lo deuh nia inngaih-na hi a awm thin.
A then erawh an cher deuh kawk avangin thau leh châkin mahni remhriatnain eng eng emaw an lo buaipui ve bawk a. A tha ber erawh doctor thurawn lak a, fa neih hnu-a taksa vawn dan tur leh insawi-zawina neih dan turte zawh chian hi i tih tur leh mawhphurhna pawh a ni.
Chutih laiin, taksa mawina leh nalhna nei let duh vanga ‘gym’ a kal a, exer lak chiam chiamte hi thil awm thei a ni a, mahse hei hi thil tha ber a ni lova, ‘exer’ lak dawn pawhin a bul thut tak tak atanga tan zawk tur a ni.
A hmasain fa neih vanga thisen hloh dan hi zirchiang hmasa phawt teh ang.
Hloh tawh thawm tha lehin
Dan pangaiah chuan nau neih hian thisen 300-350 ml vel hloh ang a ni a, chuti ni lova 500ml ah a kai chho anih erawh chuan, ‘post-partum hemorrhage’ tih a ni a, naupai hnu hian taksain engemaw zat a hloh tawh ‘hemoglobin’ siam that leh a mamawh hle tihna.
A chhan chu, hemoglobin hian taksa peng hrang hrang-ah ‘oxygen’ a sem darh thin vang a ni a, oxygen hi a tlemin emaw kham khawp pek anih loh chuan- vun, sam, taksa chaknain nasa takin a tuar a, chauh ngawih ngawihna a thlen .
Pahnihnaah chuan, nu-in hnute tui a pek tawh avangin taksain calcium, protein leh vitamin a mamawhna hi a letin a pung tih hriat a tha bawk.
Ei leh in enfiahna
Tlem tlemin: Vawi khata ei tawk aiin tlem tlema ni khata vawi 6 ei te hi a tha hle a, harsatna a awm anih erawh chuan vawi thum ei pawh a pawina a awm hran lo a tih theih ang.
In tur: Thingpui leh coffee ang chi hi in tam loh a tha a, coffee phei hi chu nikhatah no hnih aia tam in loh tur. Coffee-a awm caffeine hian naute tan pawi a thlen thei a, hnu te pek lai phei chuan in loh law law a duhawm ber.
Hei ai hian tui hunbi nei taka in tam a tha daih zawk. Calcium mamawhna a sâng kan tih tawh kha, a theih chuan ‘apple’ leh ‘balhla’ ei thin tur.
Hmui hmer leh kan: Hmei-chhe thenkhat chu taksa rihna tihhniam vat vat an duh avangin thau (fat) ei an bansan nghal rup rup thin. Chutih laiin, fat tha leh tha lo erawh hriat hran a tul khawp mai. Chips al tak taka siam te hi a tha lo hle a, fat awm ve tho si, mahse heng paneer leh olive oil te erawh a tawk chauha hman chuan taksa tan a tha.
Aiawh tur: Taksa rihna ti-hniam tur hian chaw nghei hi chin tam chi a ni lo. Hei ai hian theirah hrisel tak tak ei a, chakna pe thei ang chi ei tam zawk tur.
Insawizawi: Zai chhuah hnu-a fa nei te tan chuan thla ruk chhung tal chu exer lak rih loh a him a, amaherawhchu, dan pangngaia nei te tan erawh fa neih hnu ni 40 chho atang chuan pangngai takin insawizawina he-tiang hian a neih theih.
Ke-a kal: A tir atan chuan minute 20-30 ke-a kal hi a tawk viau. Step-a kal erawh in fit tawk viau loh chuan pumpelh dan zawn hram a tha. Hmun zawla thui lutuk lem lo i kal thin anih chuan a hlawkna i tel dawn.
Lam leh Aerobics: Music play chunga lam emaw areobics te hi a tha a, taksa-in ‘hlimna hormone’ an tih hi a sem chhuak char char thin. Nau neih hnu hian a tlangpuiin nu te hian rilruhahna leh taksa chaklohna avanga insitna an nei thin a, hlim leh zangkhai taka lam harh harh leh aerobic te hi a chhawkna tha a tling.