Parat dep ai, Tsaban 21 de du wa tim, mungkan hta masha si hkala law ai ana ni hta na, salum ana hte si ai grau law ai hpe chye lu ai. Shing re ai majaw asak 25, 30 ning jan wa sai kaw nna gaw, Salum hte seng ai lam ni hpe sadi wa ra sai, grau nna 40 ning lahta de rai sai nga jang gaw salum hkam kaja na hte seng nna hpaji jaw da ai lam ( 10 ) hpe hkan nang lu jang gaw, salum hkam kaja let, ngwi ngwi pyaw pyaw hkawm sa lu na re.
Salum ana hkyam sa na matu ( sh ) Salum hpe kaja hkra lajang mai ai lam 10 hpe myu sha ni akyu ara lu u ga ngu yaw shada let tang madun dat ai.
- Shaning shagu Hkam kaja lam hte seng nna tsi jep ra ai
Na a salum gaw nang na lata kaw sha nga ai, dai majaw shangai n’htoi du wa shagu, (Blood pressure) sai lung ai hpe shadawn ai, sai kata hta sau madang hpe jep ai( Cholesterol), hte sai dwi ai hpe shadawn ai lam ni ( glucose ) ni hpe jep ra na re, dai shaloi Tsi du hku nna ra ai lam ni hpe tau hkrau matsun na lajang jang hkam kaja lam hkrak wa na.
2. Hkum hkrang shamu shamawt ra ai —-
Shani shagu n’law htum minutes 15 daram lam hkawm ( sh ) gau ngwi kagat ai baw exercises ni hpe galaw ra ai. Bat shagu hta minutes 5 jat nna, minutes 30 de du hkra shani shagu, galaw lu jang grau kaja ai. Aten nlu jang gaw n’law htum bat mi hta masum ya daram lu galaw jang mung kaja ai. Lama nna, exercise mung galaw, malu masha mung koi gam tim, yaw shada da ai lam ( weight shayawm ) de nbyin jang, tsi du ni hte jahkrum nna, ra jang tsi sha let exercises hpe matut galaw ra na.
3. Lu Hka Law Law Lu Ra Ai
Jahpawt jau rawt ai hte hka gawm kaba lu jang, hkam kaja lam na maut grai kaja ai, Hkawm sa ai shara shagu de hka ndum ni la sa ai baw akyang galaw ra ai. Hka law law lu ai majaw, tinang salum a matu sha n’ga, laga ana ni hpe mung mai tsai, makawp maga ya nga ai.
4. Malu Masha Hpe Hkam kaja hkra Sha Ra Ai
( Ready made ) sha loi na matu lajang da ai malu masha ni hpe mai byin ai daram koi gam ra ai. Tinang sha ai malu masha hta, tsit ai namlaw namlap ni lawm ra na re, dai hku lu sha jang salum hkam kaja na matu grai akyu rawng ai. Dai ni na aten hta, namlaw namlap ni hpe mung tsi hte hkai ai majaw, hka hte ( sh ) ntsin hkri hte atsawm kashin nna shadu sha ra ai.
5. Cholesterol hpe hkang dang ra ai
Sai kaw rawng ai sau dat hpe hkang lu na matu, du sat shan ( sh ) du sat shan kaw nna lu ai sau ni hpe koi yen ra ai. Sau nau n’bang ai sha lajang da ai nam law namlap shamai law law lu sha jang sai kaw rawng ai sau dat hpe lu hkang ai hku re. Grau nna gaw, cholesterol law ai malu masha ni hpe koi yen jang grau kaja ai.
REF: UW Health
Ja Tawng Naw
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