POST-WORKOUT INSOMNIA

Thuhma:

Mi tinin exercise lâk hi tha kan ti vek a; mahse, kan peih vek si lo. Kan peih loh titurin kan innawr thin. Eng dang vang ni loin hriselna kan ngaih pawimawh vang a ni. Kan hrisel loh chuan engmah a nuam thei ngai lo. Amaherawhchu, exercise lâk hian taksaah nghawng a nei tih erawh kan hriat a tha awm e. Chuvangin a dân tur dik taka tih a, fimkhur taka tih a pawimawh hle. 

Post-workout insomnia:

Zan mut theih lohna (insomnia) awm nachhan pakhat chu over-exercise hi a ni. Exercise tih nasat lutuk leh tihdan tur dik loa tih hian hriselna a tichhe thei a, mut theih lohna a siam nasa hle. Over-exercise hian tihrawl eng emaw zat a tichhia a, a ti sa a, rang taka a insiam that leh mai theih loh avangin inhliam palh a awl êm êm a ni. Chuvangin exercise lâk laiin a tihdan tur dik taka tih tur a ni a, taksa dim hle tur a ni. Kan exercise inkârah tihrawl a insiam tha (recover) hman ngei ngei tur a ni.

Exercise lâk nasat lutuk hian tihrawl hah rim tawngna (stress) a siam a, stress hormones (cortisol, adrenaline, norepinephrine) a tisâng a, chu chuan mut a tichhuak lo a; lung phu a ti rang a, tihrâwla thisen luang a tichak a, hriselna atan pawh a hlauhawm thei. Cortisol hi kan mut leh thawh chungchanga thuneitu ber a ni. A tlangpuiin kan thawh hnu minute 30 vêlah cortisol hi a lo sâng thin a, nilengin zawi muangin a tla hniam hret hret a. Mut hun zanah chuan a lo hniam ta hle a, chu chuan mut a tichhuak ta thin. Tlai emaw zan lama exercise/sports kan tih hian cortisol level a tisang tha leh thin.

Exercise lâk nasat lutuk hian stress hormones level a tisang a, chu chuan immune system a tiharh a, natna ben vawn a thlen thei. Lung a khawih a, lung tha lo tân phei chuan thih thutna a thlen thei. Exercise hian taksa lumna a tisâng a, taksa lumna tla hniam leh tur hian hun rei tak a ngai thin. Hetih hun laia hahdam taka mut tum chu râlpui phiara phiar fe a ngai a, hneh theih loh tluka ngaih a ni lehnghâl. Exercise zawh hnu darkar 4 emaw 5 chhûng taksa chhûngril lumna tla hniam tur leh tihrawl stress hahdam turin nghah a ngai. 

Post-workout insomnia vên dân:

A hnuaia mi hi post-workout insomnia laka invên dan mithiam ten an tarlan thenkhat a ni a. Heng bakah hian tihdan phung tam tak pawh a awm thei ang. 

1. Routine thlâk: Exercise lâk leh mut inkarah darkar 4 emaw 5 tal a tla hman tur a ni. Zing kâra exercise lâk hi a tha a, mahse mi thenkhat tan a harsat thin avangin tlai leh zan lama exercise la tân a hma thei ang bera tih a tha. Hei pawh hi mi zawng zawng tan a dik vek kher loh avangin mahni theuhah inenchhin a pawimawh hle. Kâr khat chhûng zing kârah exercise la thin la, mut lamah harsatna i neih loh chuan a lawmawm tihna a ni. Tlai lamah kar khat chhûng ti chhin leh la, zanah kar khat chhâng ti chhin leh la, heng atang te hian i tana hun tha ber chu i hre thei ang. 

2. Over-exercise suh: Ni khata darkar rei tak chhûng exercise lâk hi tha awm takin lang mah se, kan hriselnain a tuar thei. Hei hian taksa inhliamna leh mut theih lohna (insomnia) a thlen thei. Taksa zawh tâwk leh mamawh tâwk chiaha exercise thin hi thil pawimawh tak a ni. Kan taksa mamawh tâwk leh zawh tâwk hre turin heti ang lama mithiam te râwn nachang hriat a tha hle. Youtube-ah te kan en a, mi hrisel tha leh infit tak tak te tihdana tih ve kan tum a, kan taksa leh tihrâwlin a zawh loh avangin inhliam palh a awl hle. Kan zawh tâwk exercise lâk dan kan zir a pawimawh. 

3. Mut hma intihthawven: Mut hmaa stretching awlsam tê tê tih leh thui lutuk lo kea kal te hi a tha. Hei hian tihrawl stress a tihniam a, thâwk hîp luh vaka zawi muanga thawk chhuah leh vang vang te hian hahdamna min thlen a, mut chhuahna min siamsak thei. 

4. Caffeine laka inven: Coffee no khatah hian a tlângpuii caffeine 85 mg awm anga ngaih a ni. Coffee mai bakah protein bars, soda drinks, ice cream & yogurt, candy bars, hot chocolate, fancy water-ah te hian caffeine a awm bawk. Caffeine hian thluak leh hriatna thazampui a chawk phûr/harh a, taksa hahna a tiharh a, hahna a chhâwk a, thluak chu inrâlring rengin a awmtir thin. Chu chuan mut chhuak a tireh a, lu na a siam a, migraine a thlen thin. 

5. Tui in tam: Exercise lai leh exercise zawha dehydration vên nân tui leh ORS lam chi in tam a pawimawh. Chu chuan cortisol level a tihniam thei. 

6. Tui saa inbual leh lehkhabu chhiar: Mut hmaa tui saa inbual hian taksa lumna a tidanglam a, bathroom atanga chhuahin taksa lumna a tla hniam thuta chu chuan mutchhuahna a siam thin. Muthilh nghal vat tum chu tih sa loh a nih avangin lehkhabu chhiar hian mut a tichhuak hma bawk. 

7. Tâmhnêm: Tlai takah emaw zanah emaw gym-ah i kal a nih chuan zanah tâmhnêm eng emaw tal ei ang che. Mahse, ei tam lutuk suh. Chaw tak anga ei chi a ni lo. Protein telna bawnghnute, wheat leh oats lam te tlêm ei a tha. 

8. Ei leh in (diet): Exercise hma leh hnua ei leh in hi thil pawimawh tak a ni a. Kan ei leh in kan uluk loh chuan taksain a tuar a, a chhiat phah dêr thei. Kan ei leh in tur pawh kan thlan uluk a ngai hle. A hnuaia mi hi exercise chi hrang hrang ti tan ei leh in tur mithiam ten an rawtna a ni. 

Cardio ti tan-

Pre-Workout: Exercise hma darkar chanveah tal thau pai tlem leh carbohydrates pai tam thil ei tur a ni. Balhla, bawnghnute leh almonds te hi a tha.
Post-Workout: Taksain chaw tha a mamawh hun tak a ni. Bawnghnute thau pai tlem, coconut tui leh caffeine awm lo thil tuiril lam (smoothie). 

Circuit training ti tan-

Pre-Workout: Carbohydrates lam ngaih pawimawh tur a ni a, protein tlêm a pawi lo. Apple, balhla leh thei dah ro exercise hma minute 45-ah ei a tha.
Post-Workout: Thau tlêm lam chi a tha. Salad tharlâm, smoothie, protein shake leh thei chi hrang hrang. 

Strength training ti tan-

Pre-Workout: Protein leh carbohydrates awm tamna chi exercise hma darkar khatah tal ei tur. Hei hian chakna a siam a, kan hah har a, tihrawl hliam palhna lakah min veng bawk.
Post-Workout: Exercise zawhah taksa a lo chau a, kan thlan a tla nasa a. In recover that a pawimawh êm êm. Protein shake emaw energy bar ei a tha. A nih loh pawhin protein pai tam oats, artui, bawngsa ti, sangha, walnuts leh thil dang ei tam a pawimawh. 

Tlângkawmna:

Taksa hi khâwl ropui tak a nih avangin a enkawlna kawngah mawhphurhna kan nei. Kan enkawl uluk chuan a tlo a, kan thlahdah viau chuan chhe takah a chhuak thei bawk. Exercise lâk hi mi tin tihmâkmawh a ni. Kan hahdam lutuk avang leh kan ei leh in a tui bawk si avangin thau luattukna (obesity) kan nei a, kan taksaa râl do pâwl (immune system) a lo chak loa natna chi hrang hrang kan vei thuai thin.

Exercise hi a pawimawh kan tih rualin a tihdan dik taka tih erawh a pawimawh hle. Vawi khat inhliam hian dam chhuah nan hun rei tak a duh thin tih hria i la. Hmanhmawh avanga nasa taka exercise lâk hian chauh ngawih ngawihna leh mut theih lohna a thlen a, chu mai bakah hliampui tuarna a thlen thei bawk. Kan taksa hi ni tin zawi zawia insiam hret hret tur a ni a, rang taka siam thut kan tum chuan kan tihrâwl, kan lung, kan pumpui, kan kâwng leh kan taksa peng hrang hrangin a tuar nasa thei hle. A pawimawh ber chu hmanhmawh loh hi a ni.

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Dr Herman Boerhaave

Dr. Herman Boerhaave hi 31 December 1668 khan Dutch (Netherlands) ramah a lo piang a. A hunlaia Europe khawmualpuia botanist, chemist, Christian humanist leh physician ropui ber a ni. ‘Father of physiology’ an tih hial khawpa ropui a ni. A nun motto ber chu ‘Simplex sigillum veri’ (The simple is the sign of the true) tih a ni.

Pastor fapa a ni a. Pathian thu a zir a, thuhriltu nih a tum thin. A pa thih hnuah vanneihthlak takin scholarship a dawng hlauh mai a, University of Leiden-ah a lut ta a. Lehkha thiam thei tak a ni bawk nen damdawi lam a zir chhunzawm ta nghe nghe a ni.

Kristian tha tak a ni a, a thuziakah pawh Kristian tha tak a nih zia eng emaw zat a tel nghe nghe a, Pathian thu lam hawi a ziak bawk thin. Damdawi chungchanga Pathian thu a ziah pawh English-a lehlin a ni. Retheite a ngaihsak em em a, rethei te hi a dam lo enkawl hlu ber te an ni. Rethei, inenkawlna man nei lote chu pawisa a dil lui ngai lo a, “Pathian chu anmahni peksaktu a ni” a ti mai thin. September ni 23, 1738 khan a thi a, amah uitu an tam hle. A bik takin mi rethei zawk ten an ui hle a, an pa anga an ngaih a ni hial a ni. Mi rethei tanpui hi nuam a tiin Pathianin anmahni tanpui tura a ruat niah a inngai hmiah.

Thil hlui lilamna hmunah lehkhabu hlui deuh pakhat hi a awm ve a. An inlân nak nak a, man to takin mi pakhat hian a lei ta a. Lehkhabu kawmah chuan a ziaktu ‘Dr Herman Boerhaave’ tih a chuang kalh a. A ziaktu atang chuan lehkhabu hlu tak a ni tih hriat theih. Lehkhabu chu a ziaktu bakin tu man an la hawng ngai lo a, an la chhiar bawk hek lo. An han hawng a, a chhûng an han keu chuan ‘Keep your head cool, your feet warm, and you'll make the best doctor poor’ tih chauh hi a lo inziak. He thu tawi te hi a va sei si êm!

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Hriselna

Tunlaiin kan thalaite hriselna lamah an tlân nasa hle. Hei hi thil tha tak a ni. Tunhma chuan computer games an khêl nasa a, pawisa chawiin gameroom-ah an inkhel thin. Mobile phone changkang tak tak a lo chhuak a, a huhoin an inkhel a. A thente chuan biak in chhungah te an khel hial thin.

Games hrim hrim hian ‘rau’ a neih tlat avangin addict theih vek a ni. Hunawla khelh mai mai atan tiin kan inthiam fo a, kan hun tha tam tak kan paih reng si. Games hi a tha lo tihna ni loin a chin tâwk hriat hi a har êm a ni. 

“Pawisa hi hman tura siam a ni a” tih changchawiin thenkhat chuan kan ‘mamawh’ ni lêm lo kan ‘duh’ atan kan hmang nasa hle thin. Thenkhat phei chu kan taksa tana tha lo te a la ni zui lehnghâl!

Pawisa kan sêng dawn a nih rau rau chuan lan mawina mai ni loin kan taksa tana hriselna thlen thei thilah ni sela a duhawm hle. Heng zingah hian tuna kan thalaite tuipui leh intihhmuh exercise (workout) te hi a pawimawh ber zinga mi a ni. Pawisa sêng kher lo pawhin zing karah emaw tlaiah te a insawizawi theih a, mi taima tan chuan hriselna tha takin a vawn theih.

Mahse, mi tam tak chuan hei hi kan peih loh avangin fuihtu leh chawk phûrtu kan mamawh a, a tihdan min hrilhtu kan mamawh thin. Exercise lâk hrim hrim hi a dan dika tih loh chuan taksain a tuar thei a, ruh leh tihrawl te, tha thlenga tihnat awl tak a ni. Chuvangin a thiamte kaihhruaina hnuaia uluk taka insawizawi hi a pawimawh hle.

Insawizawi hi thalaite chauh ni loin nu leh pa, pitar putar leh naupangte pawhin kan mamawh vek a, kan zavaiin taim6ak chhuah lehzual ang u. Taksa hrisel chuan rilru leh thlarau hriselna a thlen thin.

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Tute nge kohhran chu?

Kohhran tih hming hi thuthlung thar Isua hun atanga rawn irh chhuak niin a lang. Isua thih hnuah zirtirte chu hmun hran hranah kal darhin zirtirna an thehdarh a, kohhran pawh a lo ding ta zêl a ni. Kohhran tih hi pawl pakhat hming mai a ni lo a, Pathian din a nih avangin lei leh van zawmtu a ni.

Kohhranah chuan nausen atanga tar thlengin kan leng vek. Kohhran kalphung leh inrelbawlna a inan loh avangin member nih theih dân erawh a hrang thin. Kohhranah chuan tu pawh a inkhawm thei a, Pathian chibai a bûk thei a ni.

Kohhran kan tih chuan a chhûnga chêng mipuite leh Pathian inzawmna sawina a ni. Tunlaiah a bikin thalaite, nu leh pa leh naupangte hian kohhran thiltih leh hnathawhnaah tel nachang kan hre ta lo telh telh niin a lang. Kohhranin hnatlang a kohin kan tihturah kan ngai ta lo deuh a, tawngtai a tihin upa leh rawngbawltute tih turah kan dah tan ta telh telh a ni awm e.

Kohhran Committee hnuaia din fellowship hrang hrangte hian a dintu kohhran thiltih hi kan ngaih pawimawh lehzual a pawimawh hle. Kohhran nung leh chak ni thei tur chuan a chhûnga chêng mi tin hi kan pawimawh vek. Kan tanrual loh chuan kohhran hian hniam lam a pan telh telh ang.

Kohhranin thil tihtur a duanin kan fellowship theuha kan tihtur aiin kan ngai pawimawh hmasa zâwk zêl tur a ni. Kohhran leh kan fellowship hi a hrang deuh nia kan ngaih chuan chu ngaihdan chu paih bo daih a tûl hle. Kohhran upa leh mipuite hi kan zavaiin kohhran vek kan ni.

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BÂN PHAR

Nula chuan a pa hnenah “Eng anga nasain nge min hmangaih?” tiin a zawt a. A pa chuan “Heti chen hian” tiin hmalamah a kut pahnih a ti phei a. Nula chuan a nu hnenah “Eng anga nasain nge min hmangaih?” tiin a zâwt leh a. A nu chuan “Heti chen hian” tiin a kut pahnih chu hmalamah dah pheiin a pa ai chuan a ti zau deuh hlek a. Nula chuan Isua hnenah “Eng anga nasain nge min hmangaih?” tiin a zâwt leh a, Isua chuan “Heti chen hian” tia chhângin a ban pharin Krawsah khenbehin a lo awm ta.Bân phar hi hmangaihna lantirna a nih rualin tlâwmna a entir bawk. Zak kau meuha bân phar hi thil har tak a lo ni! Setana chhiahhlawh tê reuh tê tê hian kan bânah uaiin kan kut phar thei lo turin min chelh tâng tâng thin. Kan hmangaihte kan kuah dâwnin kan bân kan phar chhuak thin a, kan lawmzia lantir nan kan bân kan phar bawk thin. Kan tlâwm a ni tih entir nan kan bân kan phar a, chibai bûk nân kan bân kan phar chhuak bawk thin. Bân phar hian entir tam tak a nei a, midang aiin keimahni lam entirna a ni tlangpui.

Pathian fak tura kan bân kan phar chhuak thei lo hi a mak hran lo. Bân phar hian tlâwmna leh hmangaihna a entir miau avangin mi chapo tân phar chhuah mai theih a ni lo a, Isua hmangaih tak taktu tân lo chuan amah fak nâna bân phar hi tih mai theih pawh a ni hek lo.

 

Bân phar hi tih than a awm thei hauh lo nia! Bible-in buh lem leh buh tak tia a sawi te erawh kan to za reng dâwn. Buh lem chuan a si nên a phar chhuak thin ang. Buh tak erawh chuan tihtak zetin a phar chhuak ang a, ama’rawhchu, harsa taka phar châng pawh a nei ang. Chumai a la ni lo, sualin a beih nasat êm avangin phar theih loh châng pawh a ngah ang. Isua lam a en tikah bân phar chhuakin a fak leh thei thin.

 

Bân phar hi kan harsat viau a nih chuan kan inenfiah a tûl ngei ang. Bân phar hi Mizoten ‘lam’ tiin kan sawi thin a. Hei hian tam tak min ti tîm thin. Thenkhat chuan ‘lam mi ka ni lo’ an ti a, bân phar an hreh phah bawk. Lâm hrim hrim ngaithei lo leh ‘ti mi lo’ nia inngai an awm a, chuti ang mi tân chuan bân phar hi ralpui phiara phiar fe a ngai.Bân phar hian kan lam tihna a ni kher lo. Kan hmangaihna lantirna leh kan tlâwmzia lantirna a ni zâwk. Pathian kan fak duh tak tak a nih chuan bân phar hi a step hmasa pâwl tak a ni âwm e.

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Sawisel

Kohhran hi chu mi chi hrang hrang awm khawmna a ni a. Ngaihdan a tam a, pawm dan pawh a tam. Kohhran hruaitute an dawhtheih em em laiin kohhran mipuite hlei hlei hi an zaidam emaw tih tur a ni thin.

Kohhran kalphung hi a awm ve a, chutih rualin mimal kalphung a awm bawk. Kohhran kalphung hi chu a tam zawk duhdan a ni thin a, chu kalphungah chuan mite kan lungawi thin. Mimal kalphung leh tihdan hi kohhran kalphungah seng luh kan tum tlat chuan midang kan hliam a, mi rilru natna kan siam awlsam em em a ni.

Philosopher pakhat chuan sawiselna hi pakhatmah a tha a awm lo a ti. Mahse, he ngaihdan hi mi tam takin an tawmpui lem lo a, keini ngei pawhin kan tawmpui lo chu a nih hi. Kalphung sawi danglam tuma mi tihdan sawisel a awm a, mimal duhdan mila kohhran kaldan sawi danglam tum te sawiselna a awm bawk.

Kohhranah chuan mi sawisel hi kan hreh hle a, a tha zawnga kan sawisel pawhin thenkhat chuan kan ngaithei lo thuai thin. Mi sawisel hi mi huaisen hna a ni a, mi sawisel peih em em reng ringawt erawh mi phunchiar hna a ni thung. Kohhran mite insawisel vak vak hi Bible min zirtir dan a nih lem loh avangin mi tin hi kan ngaihdan ni loah pawh kan ngawi hram hram thin. Mahse, kan zavaia tana thatna turah chuan a dam zawnga mi sawisel hi sual tia puh mai chi a ni lo. Sawiselna tel loin siam thatna a awm thei lo a, sawiselna tel loin hmasawnna a awm thei tak tak lo. Kan zavaia tana thatna turah chuan mi rilru hliam lo zawnga in hrilh hi a sual hran lo e.

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