Sunday, June 06, 2010
DAMDAWI TEL LOVA THISEN SANG VEN DAN
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BP sang nei tamtak kan awm tih a rinawm a. Lu te a lo na a, luhai muai muai nen, mit men nuam lo nen…chutianga kan awm lai chuan BP kan han check a, a chung lam (systolic) 140 emaw a aia sang emaw leh a hnuai lam (diastolic) 90 emaw a aia sang emaw alo nih chuan rilru a nuam zan lo thina, damdawi han ei mai te pawh rilruah a lang rum rum thin. BP dawmdawi vawikhat ei tawh chuan damchhunga ei a ngai tawh te an lo ti thin bawk nen, han ei mai hreh deuh si, ei loh chuan awm nuam thei chuang silovin kan buai fo thin ani. Hetiang anga BP sang buaipui fo thin kan nih chuan kan nunphung (lifestyle) thlak a pawimawh khawp mai. Kan nunphung kan thlak danglam hian nasa takin BP sang lakah te leh natna chi hrang hrang lakah min veng him thei a ni. Chu nunphung (lifestyle) thlak dan kawng hrang hrang chu hei hi a ni:
1. RIHNA (WEIGHT) TIH HNIAM: Kan lo thau lutuk emaw kan taksa alo rih lutuk hian blood pressure pawh hi alo nasa zual thin a. 4kgs-5kgs lek pawha kan weight kan tih hniam theih chuan BP pawh engemaw chen chu a tla hniam (normal) thei a ni. BP sang damdawi ei mek tan pawh weight tih hniam hian nasa takin BP normal leh na turah kawngro a su a ni.
Mithiamte chuan kan dul/kawng (waist) len zawng hi a chin tawk tur hetiang hian an bithliah a, hetiang hi kan pelh chuan BP sang awm theih na chance a sang a ni an ti:-
i) Mipa chu an kawng (waist) hi 40 inches aiin a liuan lo tur a ni.
ii) Hmeichhia pawh an kawng (waist) 35 inches aiin a lian lo tur a ni.
iii) Asian mipa te hi an kawng 36 inches aiin a lian lo tur a ni.
iv) Asian hmeichhiate pawh an kawng 32 inches aiin a lian lo tur a ni.
2. TAKSA SAWIZAWI: Kar khat ah ni nga chhung emaw tal minute 30 atanga minute 60 taksa sawizawi hi a tha hle. Hei hian 4-9 millimetres lai in kan BP sang thin chu a ti hniam thei a ni. Nitin exercise I la thei lo anih chuan ni khat a i exercise lak hun chhung kha pawh sei mai tur a ni. Taksa sawizawi hi a pawimawh rual rualin, eng anga nasa leh hahthlak in nge i tih ang tih erawh chu i daktawr i rawn hmasak phawt a tha ang.
3. EI LEH IN FIMKHUR RAWH: Grains te, thei te, thlai hring te leh thau/mawm tlem chi lampang ei hnem a tha hle. Hei hian I BP chu 14 mmHg thlengin a ti hniam thei a ni. Hetiang anga ei leh in fimkhur leh uluk hi DASH (Dietary Approaches To Stop Hypertension) diet tiin a hming an vuah nghe nghe a ni. Potassium tam na thlai leh thei ei uar pawh hi a tha hle a ni.
Potassium tam nate chu:
Bananas, Oranges, Apricots, Avocado, Strawberries, Potatoes, Tomatoes, Cucumber, Cabbage, Cauliflower, Chard, Bell pepper, Eggplant, Squash, Crimini mushrooms, Brussels sprouts, Turmeric, Parsley, Spinach, Broccoli, Tuna, Halibut te an ni.
4. SODIUM TAM NA CHI RENG RENG EI TLEM RAWH: Chi ei tlem hi BP sang tur venna tha tak a ni a. Thil I ei leh in reng rengin chi tlemna lampang hlir ei in in thin ang che. Chaw ei apianga chi liah tel ziah te pawh hi mizote hian kan chin gem em a, hei hi thil tul lo, bad manners a ni tih te pawh hi hria ila a tha awm e. Chi kan ei tlem hian kan BP hi 2-8 mmHg in a tla hniam thei a ni. Mihringin kan taksaah ni khat a sodium kan mamawh zat hi 1500-2400mg a ni a nimahsela BP sang nei I nih chuan 1500mg ai a tlem ei tum ang che.
5. ZU (ALCOHOL) IN THIN I NIH CHUAN IN TLEM/SIM RAWH: Zu hi mihring taksaah hian thatna leh that lohna tamtak a nei a. Tlem te, ni khat a no khat lek emaw in thin tan chuan 2-4 mmHg vel in BP a ti hniam thei a ni. Ni khat a no thum emaw a aia tam emaw in thin tan chuan BP a ti sang zawk thei a, BP sang damdawi ei ho tan phei chuan damdawi kha hna a thawh tir theih loh phah bawk a ni.
6. VAIHLO – ZUK LEH HMUAM TI SUH: Zuk leh hmuam kan tih hian vaihlo a tel nicotine hian 10mmHg lai in kan BP a ti sang thei a. Meizial bung zuk te leh mei zu mi bula awm te pawh hian BP a ti sang thei a ni.
7. CAFFEINE TEL NA LAM CHI IN TLEM RAWH: Caffeine tel na lam chi reng reng (thingpui, coffee, etc) in tam hian BP a ti sang ve thei ni in mithiamte chuan an ngai a, hemi chungchangah erawh hi chuan inhnialna pawh a awm fo mai. Caffeine I ngeih leh ngeih loh I hriat duh chuan I in hnu darker chanve velah I BP check la, alo sang anih chuan I ngeih lo tih na a ni mai. Chutianga I ngeih lo anih chuan in tlem/in loh mai a tha ang.
8. STRESS TIH TLEM: Stress (mizo tawngin ka dah thiam chiah lo) leh anxiety neih nasat hian BP hi a ti sang ve fo mai. Chuvangin, stress leh anxiety neih tir tu che kha I hneh (fight) a ngai a. Deep breathing exercise te, massage te pawh hian stress chu a ti ziaawm thei a ni.
9. MAHNI IN EMAW BP CHECK THIAM TE EMAW IN CHECK TIR FO A THA: Mahni a BP check dan thiam leh BP check na khawl mahni in a kawl ve mai te pawh a tha khawp mai. BP sang ve zeuh zeuh thin I nih phei chuan regular taka BP check fo a tha. A lo sang zing ve deuh anih chuan Doctor rawn vat a tha ang.
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Mithiamte chuan kan dul/kawng (waist) len zawng hi a chin tawk tur hetiang hian an bithliah a, hetiang hi kan pelh chuan BP sang awm theih na chance a sang a ni an ti:-
i) Mipa chu an kawng (waist) hi 40 inches aiin a liuan lo tur a ni.
ii) Hmeichhia pawh an kawng (waist) 35 inches aiin a lian lo tur a ni.
iii) Asian mipa te hi an kawng 36 inches aiin a lian lo tur a ni.
iv) Asian hmeichhiate pawh an kawng 32 inches aiin a lian lo tur a ni.
2. TAKSA SAWIZAWI: Kar khat ah ni nga chhung emaw tal minute 30 atanga minute 60 taksa sawizawi hi a tha hle. Hei hian 4-9 millimetres lai in kan BP sang thin chu a ti hniam thei a ni. Nitin exercise I la thei lo anih chuan ni khat a i exercise lak hun chhung kha pawh sei mai tur a ni. Taksa sawizawi hi a pawimawh rual rualin, eng anga nasa leh hahthlak in nge i tih ang tih erawh chu i daktawr i rawn hmasak phawt a tha ang.
3. EI LEH IN FIMKHUR RAWH: Grains te, thei te, thlai hring te leh thau/mawm tlem chi lampang ei hnem a tha hle. Hei hian I BP chu 14 mmHg thlengin a ti hniam thei a ni. Hetiang anga ei leh in fimkhur leh uluk hi DASH (Dietary Approaches To Stop Hypertension) diet tiin a hming an vuah nghe nghe a ni. Potassium tam na thlai leh thei ei uar pawh hi a tha hle a ni.
Potassium tam nate chu:
Bananas, Oranges, Apricots, Avocado, Strawberries, Potatoes, Tomatoes, Cucumber, Cabbage, Cauliflower, Chard, Bell pepper, Eggplant, Squash, Crimini mushrooms, Brussels sprouts, Turmeric, Parsley, Spinach, Broccoli, Tuna, Halibut te an ni.
4. SODIUM TAM NA CHI RENG RENG EI TLEM RAWH: Chi ei tlem hi BP sang tur venna tha tak a ni a. Thil I ei leh in reng rengin chi tlemna lampang hlir ei in in thin ang che. Chaw ei apianga chi liah tel ziah te pawh hi mizote hian kan chin gem em a, hei hi thil tul lo, bad manners a ni tih te pawh hi hria ila a tha awm e. Chi kan ei tlem hian kan BP hi 2-8 mmHg in a tla hniam thei a ni. Mihringin kan taksaah ni khat a sodium kan mamawh zat hi 1500-2400mg a ni a nimahsela BP sang nei I nih chuan 1500mg ai a tlem ei tum ang che.
5. ZU (ALCOHOL) IN THIN I NIH CHUAN IN TLEM/SIM RAWH: Zu hi mihring taksaah hian thatna leh that lohna tamtak a nei a. Tlem te, ni khat a no khat lek emaw in thin tan chuan 2-4 mmHg vel in BP a ti hniam thei a ni. Ni khat a no thum emaw a aia tam emaw in thin tan chuan BP a ti sang zawk thei a, BP sang damdawi ei ho tan phei chuan damdawi kha hna a thawh tir theih loh phah bawk a ni.
6. VAIHLO – ZUK LEH HMUAM TI SUH: Zuk leh hmuam kan tih hian vaihlo a tel nicotine hian 10mmHg lai in kan BP a ti sang thei a. Meizial bung zuk te leh mei zu mi bula awm te pawh hian BP a ti sang thei a ni.
7. CAFFEINE TEL NA LAM CHI IN TLEM RAWH: Caffeine tel na lam chi reng reng (thingpui, coffee, etc) in tam hian BP a ti sang ve thei ni in mithiamte chuan an ngai a, hemi chungchangah erawh hi chuan inhnialna pawh a awm fo mai. Caffeine I ngeih leh ngeih loh I hriat duh chuan I in hnu darker chanve velah I BP check la, alo sang anih chuan I ngeih lo tih na a ni mai. Chutianga I ngeih lo anih chuan in tlem/in loh mai a tha ang.
8. STRESS TIH TLEM: Stress (mizo tawngin ka dah thiam chiah lo) leh anxiety neih nasat hian BP hi a ti sang ve fo mai. Chuvangin, stress leh anxiety neih tir tu che kha I hneh (fight) a ngai a. Deep breathing exercise te, massage te pawh hian stress chu a ti ziaawm thei a ni.
9. MAHNI IN EMAW BP CHECK THIAM TE EMAW IN CHECK TIR FO A THA: Mahni a BP check dan thiam leh BP check na khawl mahni in a kawl ve mai te pawh a tha khawp mai. BP sang ve zeuh zeuh thin I nih phei chuan regular taka BP check fo a tha. A lo sang zing ve deuh anih chuan Doctor rawn vat a tha ang.
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2 comments:
A san lai a inbual hian efect anei em ațhalo zawngin
A van tha em aw👍
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