ꨀꨮꨤမ္းလꨤတ္ꨳꨬလꨳꨅုိဝ္ꨵꨅꨤတ္ꨳ။

ꨀꨮꨤမ္းလꨤတ္ꨳꨬလꨳꨅုိဝ္ꨵꨅꨤတ္ꨳ။

ꨅုိဝ္ꨵꨅꨤတ္ꨳꨬလꨳꨀꨮꨤမ္းလꨤတ္ꨳꨓꨓ္ꨵ ꨕꨤတ္ꨲယꨤꨓ္ꨀꨓ္ꨡမ္ꨲလꨯꨳ။ ꨅုိဝ္ꨵꨅꨤတ္ꨳꨡꨓ္လ္ꨮꨡꨓ္ꨓꨓ္ꨵ မီꨰးꨀꨮꨤမ္းလꨤတ္ꨳꨕ္ꨮမꨓ္းယူꨲꨬလꨳ ꨓူိဝ္ꨵလူိတ္ꨳꨅူိဝ္ꨵꨅꨤတ္ꨳꨕ္ꨮေꨀꨣꨳ ꨟူꨵꨀꨣꨳလꨤတ္ꨳꨀꨮꨤမ္းမꨓ္းယဝ္ꨵ။ ꨅူိဝ္ꨵꨅꨤတ္ꨳေသꨡꨓ္ꨡꨓ္ꨓꨓ္ꨵ ပိꨀ္ꨵသမ္ꨵဝꨣꨳ ပꨱꨓ္ꨓူိဝ္ꨵလူိတ္ꨳ မꨓ္းယူꨲေꨀꨣꨳယꨣꨲ သင္ဝꨣꨳꨡမ္ꨲေမꨣလꨤတ္ꨳꨀꨮꨤမ္းယဝ္ꨵꨓꨯꨅုိင္ မူိꨓ္ဝꨣꨳꨡမ္ꨲꨅ္ꨮꨳꨅူိဝ္ꨵꨅꨤတ္ꨳꨓꨓ္ꨵယဝ္ꨵꨬလꨳ ေတပꨱꨓ္ꨀူꨓ္းယꨱꨓ္း ꨀꨮꨣꨲလုမ္းလုမ္းꨀူꨉ္း။ လုိꨓ္းမꨣးသမ္ꨵ ꨡမ္ꨲꨅꨤင္ꨳလꨤတ္ꨳဝꨣꨳ ပꨱꨓ္ꨀူꨓ္းꨁူိဝ္းသင္ယဝ္ꨵꨬလꨳ ေတပꨱꨓ္ꨀူꨓ္းꨟꨤမ္းꨅꨤတ္ꨳ ꨀꨮꨣꨲယူꨲယဝ္ꨵ။

ꨀꨮꨤမ္းလꨤတ္ꨳꨓꨓ္ꨵ ꨁူိဝ္ꨳꨓုိင္ꨳꨬလꨳꨁူိဝ္းꨓုိင္ꨳ ယူꨲꨅမ္ꨀꨓ္၊ ယူꨲꨅြမ္းꨀꨓ္  ꨟုိင္ꨓꨤꨓ္းမꨣးယဝ္ꨵေꨀꨣꨳ ꨅꨤင္ꨳꨅပ္းယူိင္ꨳꨀꨓ္ယူꨲ။ ꨀူꨓ္းꨁူိဝ္းꨡြꨓ္ꨲ ꨅပ္းယူိင္ꨳꨅြမ္းꨀူꨓ္းꨁူိဝ္းလူင္ ꨬလꨳသင္ ꨀူꨓ္းꨁူိဝ္းတူꨀ္းတꨰမ္ꨲ ꨁြꨯꨡꨤမ္းꨀူꨓ္းꨁူိ္ဝ္းယ္ꨮꨲေသꨬလꨳ ꨅပ္းယူိင္ꨳꨅြမ္းꨬလꨳ သင္ ꨁုꨓ္မူိင္းတင္ꨳꨅ္ꨮတမ္းပူိင္ ꨅ္ꨮꨵလꨤတ္ꨳꨬလꨳ ꨅပ္းယူိင္ꨳꨅြမ္း ꨬလꨳသင္ ꨅꨤင္ꨳꨡဝ္ꨀꨮꨤမ္းတူဝ္ꨅဝ္ꨳꨀဝ္ꨲꨓꨓ္ꨵ ယꨱꨓ္းꨅပ္း၊ ꨁူꨓ္းꨁဝ္းꨅြမ္း ꨀꨮꨤမ္းပူိꨓ္ꨳꨀꨮꨣꨲေသ လုိꨓ္းမꨣးꨅꨤင္ꨳꨡဝ္လꨤတ္ꨳတူဝ္ꨀဝ္ꨲ ꨟꨤꨯလꨤꨯလုမ္းလုမ္းယူꨲယဝ္ꨵ။

မူိꨓ္ꨳꨓင္ꨲꨅူိဝ္ꨵꨁူိဝ္းတꨯး ယူꨲဝꨯꨵꨓ္ꨮးလꨤꨯဝꨤꨓ္ꨳ လꨤꨯမူိင္းဝꨯꨵꨬလꨳ ပုိꨓ္ꨵꨟꨤꨀ္ꨳေꨁꨣꨳꨀꨮꨤမ္းမꨓ္း မူိꨓ္ꨀꨓ္ယူꨲေꨀꨣꨳယꨣꨲ ꨅမ္ꨕ္ꨮေꨀꨣꨳꨅပ္းယူိင္ꨳ ꨅြမ္းဝꨯꨵယူꨲꨬလꨳ ꨀꨮꨤမ္းတꨯးꨓင္ꨀꨓ္ေꨀꨣꨳ ꨡမ္ꨲေပꨣးꨁ္ꨮꨳပြင္ꨀꨓ္ယဝ္ꨵ။ယြꨓ္ꨵꨓꨓ္ꨬလꨳ တꨣꨵေတမꨀ္းမꨓ္းꨟူꨵလꨯꨳ ဝꨣꨳပꨱꨓ္ꨀူꨓ္းꨁူိဝ္းသင္ꨓꨯꨓꨓ္ꨵ ေတလꨯꨳလꨱပ္ꨳꨟꨱꨓ္းꨁုိꨓ္း ꨀꨮꨤမ္းလꨤတ္ꨳꨁဝ္ မူိဝ္ꨳပꨯꨲလꨯꨳꨁူꨓ္းꨁဝ္း၊ ယꨱꨓ္းꨅြမ္းပူိꨓ္ꨳꨓꨓ္ꨵ ယူꨲယဝ္ꨵ။ ꨸ꨀꨮꨤမ္းလꨤတ္ꨳ꨸ꨓꨯꨓꨓ္ ပꨱꨓ္ပူိင္လမ္ꨲလြင္ꨳလူင္တꨣꨲမꨀ္းမꨤꨯ ꨅူိဝ္ꨵꨅꨤတ္ꨳꨡꨓ္ꨓူိင္ꨳ ꨬလꨳ ꨕ္ꨮေꨀꨣꨳတꨀ္းေတလꨯꨳသုိပ္ꨲ သိမ္းပꨰင္း၊ ꨅ္ꨮꨵတုိဝ္း ꨀꨮꨤမ္းလꨤတ္ꨳꨕ္ꨮမꨓ္းꨀꨮꨣꨲယူꨲယဝ္ꨵ။     ꨀꨱပ္းꨟြမ္ꨓ္ꨮ္းပပ္ꨵပုိꨓ္း- ꨓꨤင္းꨁူိ္ဝ္းသꨰꨓ္တꨰမ္ꨳ

ꨀꨮꨤမ္းသူꨓ္ꨲꨀꨤင္

ꨀꨮꨤမ္းသုꨓ္ꨲꨀꨤင္။

ဝꨯꨤးေသမီးမꨣးလြင္ꨳ ꨁꨮꨤꨀ္ꨳꨓꨣꨳတီꨳꨟိမ္လိꨓ္မူိင္္းꨀꨓ္၊ ꨬမꨲꨁꨮꨤꨀ္ꨳꨟꨣꨀꨤတ္ꨲꨀꨣꨵꨁꨤꨯꨀပ္းသုိပ္ꨲ၊ ꨀꨮꨣꨲမꨣးꨟꨣꨀꨓ္ꨓꨓ္ꨵယဝ္ꨵꨬတꨵ ꨓင္ꨟုိဝ္ေတꨅꨤင္ꨳလꨤတ္ꨳေတꨣꨲ၊ ꨀပ္းသုိပ္ꨲꨀꨓ္လꨯꨳꨬလꨳ ꨬတꨲမီး ꨸ꨀꨮꨤမ္းလꨤတ္ꨳသုꨓ္ꨲꨀꨤင္꨸ မꨣးယဝ္ꨵ။ ꨀꨮꨤမ္းလꨤတ္ꨳꨡꨓ္လꨤꨯꨁူိဝ္း၊လꨤꨯမူိင္း ပြင္ꨲꨅ္ꨮ၊ ꨅ္ꨮꨵတုိဝ္းꨟူမ္ꨳꨀꨓ္လꨯꨳꨓꨓ္ꨵ ꨟြင္ꨵဝꨣꨳ ꨸ꨀꨮꨤမ္းသုꨓ္ꨲꨀꨤင္꨸ ꨓꨯယဝ္ꨵ။ မူိꨓ္ꨓင္ꨀꨮꨤမ္းꨀလꨱတ္ꨳ ပꨱꨓ္ꨀꨮꨤမ္းသုꨓ္ꨲꨀꨤင္ တꨣꨲꨀူꨶမူိင္းမူိင္းꨓ္ꨮးလုမ္ꨳꨕꨣꨵ ꨓꨯꨵယူꨲꨓꨓ္ꨵယူꨲယဝ္ꨵ။

မူိဝ္ꨳꨡꨓ္မီးလꨤꨯꨅꨤဝ္းꨁူိဝ္း ယူꨲꨟူမ္ꨳꨀꨓ္ဝꨯꨵꨓꨓ္ꨵေꨀꨣꨳ မူိဝ္ꨳꨬတꨲꨬတꨵ ꨀူꨓ္းꨁူိဝ္းတင္းꨓမ္ပြင္ꨅ္ꨮ ꨟူမ္ꨳꨀꨓ္လꨯꨳ ꨀꨮꨤမ္းလꨤတ္ꨳꨡꨓ္လ္ꨮေꨀꨣꨳ ꨅ္ꨮꨵꨀꨮꨤမ္းလꨤတ္ꨳꨓꨓ္ꨵေသ ꨟူိင္မꨣးသမ္ꨵ ꨁုꨓ္မူိင္းမꨀ္းမꨓ္ꨳပꨓ္ ꨀꨮꨤမ္းလꨤတ္ꨳꨡꨓ္လ္ꨮေꨀꨣꨳ လꨯꨳꨡဝ္ꨀꨮꨤမ္းꨓꨓ္ꨵꨅ္ꨮꨵပꨱꨓ္ ꨸ꨀꨮꨤမ္္းသုꨓ္ꨲꨀꨤင္꨸ မꨣးယဝ္ꨵ။ မူိꨓ္ꨓင္ꨲ မꨤꨓ္ꨳꨟꨱတ္းꨁုꨓ္မူိင္းဝꨯꨵေသ မꨀ္းမꨓ္ꨳꨀꨮꨤမ္းမꨤꨓ္ꨳ ပꨱꨓ္ ꨸ꨀꨮꨤမ္းသူꨓ္ꨲꨀꨤင္꨸ ဝꨯꨵꨬလꨳ တꨯး၊ ꨁꨤင္၊ ꨁ်ꨤင္း၊ ယꨤင္း၊ ꨡꨓ္ꨡမ္ꨲꨅ္ꨮꨳမꨤꨓ္ꨳေꨀꨣꨳ လꨯꨳꨅ္ꨮꨵꨅြမ္းယူꨲꨓꨓ္ꨵယဝ္ꨵ။ ယြꨓ္ꨵꨓꨓ္ꨬလꨳ ꨅ္ꨮꨵꨀꨮꨤမ္းလꨤတ္ꨳမꨱဝ္းလꨱဝ္ꨟူမ္ꨳꨀꨓ္ ဝꨯꨵယူꨲေꨀꨣꨳ ေတꨡမ္ꨲꨅꨤင္ꨳပꨱꨓ္ ꨀူꨓ္းꨁူိဝ္းလꨱဝ္ꨀꨓ္တင္းမူတ္းလꨯꨳ။ မူိꨓ္ꨓင္ꨲ ꨀူꨓ္းꨡꨓ္လꨤတ္ꨳ ꨀꨮꨤမ္းꨡိင္းꨀလꨱတ္ꨳ၊ ꨀꨮꨤမ္းမꨤꨓ္ꨳ၊ ꨀꨮꨤမ္းꨬꨁꨲ ယူꨲꨓꨓ္ꨵ ꨡမ္ꨲꨅ္ꨮꨳꨡိင္းꨀလꨱတ္ꨳ၊ ꨡမ္ꨲꨅ္ꨮꨳမꨤꨓ္ꨳ၊ ꨡမ္ꨲꨅ္ꨮꨳꨬꨁꨲ ꨀူꨶေꨀꨣꨵꨓင္ꨲꨀဝ္ꨲ။ 

ꨀꨱပ္းꨟြမ္ꨓ္ꨮးပပ္ꨵပုိꨓ္း- ꨓꨤင္းꨁူိဝ္းသꨰꨓ္ တꨰမ္ꨳ

ꨀꨮꨤမ္းလꨤတ္ꨳ

ꨀꨮꨤမ္းလꨤတ္ꨳ

꨸သꨱင္ꨬလꨳေꨁꨣꨳ꨸ ꨡꨓ္လꨤတ္ꨳꨡြꨀ္ꨲမꨣး ꨟ္ꨮꨳꨀပ္းသုိပ္ꨲ၊ ꨟꨱတ္းေꨀꨣꨵꨀꨓ္ꨀꨮꨣꨲလꨯꨳꨓꨓ္ꨵ ပꨱꨓ္ ꨸ꨀꨮꨤမ္းလꨤတ္ꨳ꨸ ယဝ္ꨵ။ ꨁူိဝ္းလ္ꨮꨁူိဝ္းꨓꨓ္ꨵ မီးꨀꨮꨤမ္းလꨤတ္ꨳꨕ္ꨮမꨓ္းဝꨯꨵယူꨲ။ မူိဝ္ꨳပꨤꨓ္တုိꨀ္ꨵ ꨀပ္းသုိပ္ꨲꨀꨮꨣꨲမꨣး ꨟꨣꨀꨤꨓ္ယꨤပ္ꨲꨓꨓ္ꨵ ꨕ္ꨮေꨀꨣꨳေမꨣ ꨀꨮꨤမ္းလꨤတ္ꨳတူဝ္ꨀဝ္ꨲꨀူꨉ္း။ ꨡမ္ꨲယမ္ꨳꨟူꨵ၊ ꨡမ္ꨲယꨤမ္ꨳငိꨓ္း ꨀꨮꨤမ္းသင္၊ ꨀꨮꨤမ္းꨕ္ꨮထꨰင္ꨳ။ တꨣꨲဝꨣꨳꨀꨮꨤမ္းလꨤတ္ꨳ ꨀူꨓ္းꨁူိဝ္းꨓုိင္ꨳꨬလꨳꨁူိဝ္းꨓုိင္ꨳ ေတꨁူꨓ္းေလꨣးꨀꨓ္ ေတꨅပ္းယူိင္ꨳꨀꨓ္ ေတꨡူမ္ꨡုိꨓ္ꨀꨓ္ ꨓꨯꨓꨓ္ꨵေꨀꨣꨳꨡမ္ꨲမီး။ မူိဝ္ꨳꨓꨓ္ꨵꨓူိဝ္လူမ္ꨳꨘꨣꨵꨓꨯꨵမီိး ꨀꨮꨤမ္းလꨤတ္ꨳꨅꨤဝ္းꨁူိဝ္း  ꨡꨤꨓ္ꨲမုိꨓ္္္္္္္ꨲမꨓ္းꨓꨯꨵယဝ္ꨵ။
ꨀꨱပ္းꨟြမ္ꨓ္ꨮးပပ္ꨵပုိꨓ္း-ꨓꨤင္းꨁူိဝ္းသꨰꨓ္ တꨰ္မ္ꨳ

Weight-loss tips for men: Listen to your body

I wrote, “Eat when you are hungry and stop when you are full – a simple piece of advice”. But is it that easy?

A reader commented on that tip which I included in the June 2009 issue of Healthy Food Guide magazine.They said this wasn’t good advice for weight-loss because it’s near impossible to trust your appetite when you are trying to lose weight.

When I was over 130kg, if someone had told me I should “eat when you are hungry and stop when you are full”, there’s no doubt I would have had a similar reaction – in fact I still feel that way sometimes! But if you ask a bloke who has never struggled with weight and body image issues, this tip is just commonsense.

The difference is in the function of a person’s appestat (that part of your brain that tells you when you are hungry and full). In my view, this ‘appestat’ is both physical and psychological: although we have physical hunger and fullness cues, we can confuse physical hunger with some other type of desire – favourites for men include relieving boredom, anxiety, anger or frustration. The function of the physical side of the appestat is the basis of the normal ‘portion control’ weight-loss advice as this will give your body a chance to physically register the food and respond with a physical signal of fullness.

This can work but it’s not ideal advice for everyone as portion control will certainly not satisfy psychological hunger. This is not to say I don’t attempt to control portions – it’s just that sometimes I don’t have enough food and other times I have too much, and these days I try to let my body tell me which is which.

Recognising feelings of hunger and fullness is a fraught business, and it can be tricky explaining to those trying to lose weight what people who have never had weight issues experience. By allowing your body to call the shots I think you can reinstate the function of your physical and psychological appestat (most of the time) and develop a relationship with food that feels more natural.

Exercise sessions not enough

Our children’s exercise sessions are too short to prevent obesity, says new research from Canada.

Nearly 2500 young people aged eight to 17 wore motion sensors to measure their physical activity levels. Two-thirds of their physical activity involved short, sporadic sessions that lasted less than five minutes.

Even in 60-minute physical activity classes, kids were found to be inactive for a lot of the time. Encourage your kids to get outside and move more at home.