Mi thenkhat chuan vitamin kan mamawh ang bawkin minerals, iron, calcium leh zinc te hi kan mamawh tih kan hre kherin a rinawm loh. Minerals hi kan taksain hna a thawhna chi hrang hrang atan a pawimawh a, kan taksain a siam chhuah theih loh avangin tui kan in leh chaw kan ei atangin kan hmu thei thin a ni.
Calcium hi ha hrisel nan leh ruh chak nan kan mamawh a, bawnghnute, bawnghnute atanga ei tur siamte leh thei pilsak (nuts) atangin calcium hi a hmuh theih a. Tin, iron hi mipa aiin hmeichhiain kan mamawh zual a. A hmuh theihnate chu sa thin, sa leh wheatgerm atangin a ni a.
Zinc hi chu sa, sangha, thlai hring, thei pilsak leh thlai chi atangin a hmuh theih a ni. Hengte hi naupang thang lai tan a tha lehzual a ni.
Kan taksa zaa sawm hnih vel hian protein a mamawh a. A pawimawh avang hian thanglaite phei chuan an mamawh lehzual. Vun, sam, tin, tihrawl leh taksa bung hrang hrang tan a tangkai em em a ni. Protein kan hmuh theihnate chu artui, bawnghnute, sa, sangha, buh (whole grains), bean etc. te an ni a. A eng emaw tal hi chu kan ni tin chaw eiah tel thei se a tha.
Taksa chak tur chuan carbohydrates hi kan mamawh bawk a. Chhang, alu leh cereal-ah te a hmuh theih a. Mahse a tha tih vanga ei tam lutuk chi a ni lova, i ei tam lutuk chuan chaknaa kal lovin thauah a kal zawk daih thei a ni.
Biscuits leh cake-ah te pawh a awm tho na a, hengte hi chuan taksa a ti thau duh a ni.Beans leh thil chi (seeds) chiah puamah hian vitamin leh mineral a tam em em a.
Chakna a tam avang hian infiammite phei chuan an ei uar hle a, naupang thanglai tan pawh chakna petu tha tak a ni bawk.
Exercise hi taksa nalh tur leh hrisel tur chuan a pawimawh em em a. A hnuaia mi ang hian ti la, i hriselin i nalh phah ngei ang.
KAWNG LEH DUL TAN :
- Leg lift : Mu zangthal la, i kut suihin i lu hnuaiah dah rawh. I ke pahnih ngil takin dah la, zawi te tea ti chhoin tithla leh riai riai ang che, i ke artui kha lei siktir ang che. Heti ang hian vawi nga ti ang che.
- Toe Touch : Thu la, i ke ngil takin dah rawh. I ban i lu chungah ngil takin phar chho la, i ke zungpui khawih pahin thawk la la, zawi muangin thaw chhuak leh ang che.
- Swivel : I ke kakin ding la, i taksa ngil takin awm tir la, i ban inzawn chiahin ngil takin phar chhuak rawh. I ke tawm che lovin, i kut ding lamin i ke vei lam zuk khawih la, hetiang bawk hian i kut vei lamin i ke zungpui ding lam zuk khawih leh la, vawi sawm ti ang che.
DUL TIH THEP DAN :
Chhuatah mu thluang zar la, i ban tlemin phar chhuak la, i kutphah van lam hawi zawngin dah la, i ke ngil takin dah bawk rawh. I ke pahnih chu chhuat atanga inches tlemte a sangin tichho la, i tihsan lai khan lei thleng si lovin i ke ding lam ti thla la, vei lam tichho thung rawh. I ke vei lam ti thla la, ding lam tichho ve leh la, i hah hma chu ti ang che.
KAWNG TIH FEK DAN :
Ke kakin ding la, i ban dah thla rawh. I taksa ding lamah awn la, hetih chhung hian i ban veilam zawi zawiin tichho la, i beng dinglam va khawih rawh. I tih zawhah ngil takin ding leh la a hmaa i ding lama i tih ang chiahin i vei lamah ti ve leh rawh.