Nunphung thlak hlek-a intih cher dan

I ei leh in tlemin thlak hret la, i chet vel dan leh nunphung te pawh thlak hret la, chu chuan i hriat loh hlain i taksaah rah tha a lo chhuah reng dawn niin Harvard School of Public Health-a mithiam te chuan an sawi.
Mi tam takin intih-cher chu nasa taka in-diet leh hah taka exercise lak ngai turah te kan ngai a, a dik. Mahse, chutiang lo zawng pawhin, kan nitin nunphung tlem tlema kan thlak hret hret pawhin awmzia a nei thei hle niin an sawi.
Mithiam ten nunphung thlaka intih-cherna tha ni a an sawi te chu:
1. Mu tam rawh. Mut kham loh hian kan thau duh niin ‘Annals of Internal Medicine’ chuan a tarlang. Mut kan kham loh hian kan ril a tam hma a, kan nguai a, kan zawi a, chuvangin kan taksa a che tha lova, thau kan paih theihna turin kan taksa a che tha thei thin lo. Zan khatah darkar 7 tal mut tum la, i mut that theih nan caffeine tamna chi intlem la, zan mut dawn hnaihah taksa tihah zawngin che vak lo ang che.
2. Hmawmsawm lamah insum rawh. TV en lai ten eng eng emaw ei neuh neuh kan ching thin. Hetianga rilru thildanga kan pek laia thil ei hian kan duh aia tam ei a awl niin an sawi. A bik takin snack lam hi a ni lehzual. I insum thei dawn lo ni a i hriat chuan i hmuh mai theih turah dah lo mai rawh.
3. Soft drinks in tlem rawh. Coca cola, Fanta, Sprite, Pepsi leh thil dang soda drinks chi hoah hian sugar level a sang a, calorie pawh a pai hnem. Heng calorie te hian nutrient an pai lem lova, chuvangin ’empty calorie’ ti te pawhin an sawi thin.
4. Fiber pai tam chi ei hnem rawh. Fiber chu lung (heart) tan a tha tih kan hre fur tawh ang, mahse, intih-cherna tha tak a ni tih erawh kan la hre lo maithei. Soluble fiber hi apple kawr bakah be lam chi ah te a tam a, serthlum leh tumbuah te pawh a tam hle. Fiber pai tam chi ho hian calorie an pai tlem mai bakah min ti puar hmain min ti puar rei bawk. Chaw ei apiangin fiber pai tam chi ei tel zel theih a tha.
5. Ke in kal tam rawh. Ke a kal tam hi rihna tihhniamna tha tak pakhat a ni. Minute 30 emaw 60 emaw chawl lova ke a kal i harsat deuh a nih pawhin, i theih hun leh remchang apiangah ke a kal ching rawh. Step-a kal te pawh a tha, i fate school kal tur pawh ke a kal phakah chuan motor-a hruai aiin keiin hruai zawk rawh. Bus emaw taxi emawa i chuanin i kal duhna tak i thlan deuhin chhuk la, kein kal jeih rawh le.