SiKhang Natna

Sikhang Natna
A theih huai thu pawlkhat
A sunga thu kihel teng:

1.
Sikhang Natna a cih bang hiam?
2.
Bang hang sikhang hiam?
3.
Bang hang si khang natna lauhuai in ki dop huai hiam?
4.
Bang teng in si khang natna ding piang sak hiam?
5.
Ken si khang natna ka nei hiam?
6.
Ih sitha ki teh ciang bang teng ki sit hiam?
7.
Si khang ngah baih loh na ding koi cih ki dop ding?
Page 2
1.Si khang natna a cih bang hiam?

Sitha (blood pressure) a cih pen ih
pumpi sungah si a ki zeel theih na ding a
kisam tha hi. Hih tha pen ih lungtang ki saai
na tungtawn in ong piang khia hi a, ih si
sung a om pumpi cidam nang a kisam na te
(nutritions) leh oxygen (pumpi ah kisam
huih siangtho namkhat) te si-gui dung zuiin pumpi sungah kizel sak hi.
Hih sitha pen a hun hun in khang thei, kiam thei a, mihing khat leh khat zong ih si tha ki bang lo hi. Ih sitha ii ngeina
maan a hih leh, nasep tam hun leh lungbuai hun teh khang thei a,
tawlngak hun teh kiam hi.
Hih a ngeina bang lo in, a hun tam zaw_ na tawlngak sung
na ngawn in a khan pai suak leh SI KHANG NATNA a nei na
hi ding hi. A theih huai khat ah, khangno khat a hih leh, a si a
khan loh ding a ngeina a hihi.
2. Bang hang si khang hiam?

Ih lungtang sung a ki khol si
teng pen, lungtang kisai sim in ki
suuk khia hi. Tua a ki suk khia na
sitha tawh si gui dung zui in pumpi
ah si ki zel hi.
Hih sitha a khang sak thei thu (3) om
a:
(1)Ih nek ci (salt) a tam luat ciang
(2)Ih nek a thau a tam ciang
(gentehna,vok thau, aksa vun)
(3)Zu dawn leh za tep na teng a hihi.
Page 3
3.Bang hang si khang natna lauhuai in ki dop huai

hiam?
Si khang natna ih neih
cil in ih theih na ding lim om
mel lo a, ih ngeina mah ki
bang thei hi. Ahi zong in, ih
kidop kei leh tua natna in ih
pumpi meeng teng dam dam
in na susia hit hiat hi. Hih thu
hang in sikhang natna pen ong
THATSIM THEI NATNA khat
in ki thei hi.
Si khang natna a nei pi
in, ih ki dop kei leh, hih natna
tungtawn in hih nuai aa a
kigelh natna tampi ong kizom
thei hi.
1. Lungtang natna
2. Khuak sung a om si gui ki siat na pan in a ki ngah pum lang zawt na,
3. Kal siat na leh
4. Mit khua muh loh na
4. Bang teng in si khang natna ding piang sak hiam?

I. Kum a tam sem sem ciang in, si khang natna ki ngah baih hi.
II. Sikhang natna in khang gui ki zui thei hi.
III. Pumpi thau luat na
(Thadah aa tut tut na leh, gamta lo aa om den na in ong thau
sak thei hi. I pumpi a thau luat ciang in, lungtang in i pumpi a
golna zah tawh kizui in, na naak sep kul ahih man in sikhang
natna ong ngah sak baih hi.
Page 4
4. Bang teng in si khang natna ding piang sak hiam? (azom..)

IV. Cidam na tawh kituak lo an neek leh tui dawn na:
A thau tam neek luat na (gtn: ganthau, thawhbat leh sathau
tawh a ki kang neek theih tam neek na). Hih a thau te in si sung
ah a lauhuai sathau hoih lo (cholesterol) te in kikhol aa, i sigui
sah in khauh sak ahih man in Sikhang natna ong piang sak hi.
Ci tam zat luat na: Ci tam zat luatna hang in, ci sungah a om
Sodium a cih in, i si gui sungah tui hup thei aa tua hang in,
Sikhang Natna ong ngah sak baih hi.
Zu tam dawn luatna: Zu sungah calorie a kici i
pumpi ong lumsak thei na tampi kihel hi. Tua

hangin, zu tam dawn luat na in i pumpi ii kisap zah
vaal calorie tampi ong ngahsak hi. Tua pan in,
thauluat na zong piang sak hi.
V. Za teepna: Za teep sung aa a kihel za nam tuam tuam te in sigui te
kisia sak thei aa, ih sitha (blood pressure) zong khang sak hi.
VI. Sikhum/ Zunkhum Natna : Sikhum/ Zunkhum natna in
i sigui te ong susia aa, sitha a ngeina bang sak thei
nawnlo ahih man in Sikhang Natna piang sak hi.
VII. Lungsim om zia: Lungkham, dahna, launa te in i sitha tawmvei
sung khang sak thei hi. Ahi zong in, hih bang lungsim tawh i om
den a sawt leh Sikhang Natna ong ngah sak baih thei hi.
VIII. Sikhang a piang sak thei thu dang dang te:
Kal natna
Nau daal na ding aa kizang zatang te
Steroid a ki ci zatui zatna
Page 5
5. Ken si khang natna ka nei hiam?

Si khang natna ih neih lam ih theih na ding pen ih
sitha teh na tawh bek ki thei thei hi. Na sitha pen siavuan
(doctor) a hi kei leh ei eh ei sitha ki sit zel kul ding hi.
6.Ih sitha ki teh ciang bang teng ki sit hiam?

Ih sitha nam nih in ki khen thei hi.
1)
A tung sitha a ki ci, ih lung tang a ki sai

sung a ki suuk laitak a ong piang sitha
leh
2)
A nuai sitha a ki ci , ih lung tang ki sai

khit a tawlngak hun aa piang khia sitha
hi.
A tung sitha leh A nuai sitha

gen cian na
A ngeina a bat leh a tung sitha pen a

nuai sitha sang a tam zaw den hi .
Sitha a ki teh ciang a tung si tawh a
nuai si a nih a ki teh aa, a nih in ki gen ciang:
a tung si 120
_____________ (120/80) ci in ki sim hi.
a nuai si
80
Sikhang Natna na neih leh a tung si bek ahih kei leh a nuai si
tawh a nih in, na atawlngak sung na ngawn khang in om den ding hi.
Khat vei siteh a na sitha khang ahih leh si khang natna nei ki
ci pah thei lo aa, nih vei thum vei, a ni kihal in na teh sim a khang den
ahih leh Sikhang Natna nei ki ci thei bek ding hi.
Page 6
7. Si khang ngah baih loh na ding bangci ki dop ding?

Ih nisim nun zia: om daan, neek leh dawn puah phat na pawl
khat in si khang natna ngah baih na pan ong daal thei ding hi. Khang
kizom aa Sikhang Natna ngah theih ding pan na ngawn nisim nuntak
zia kidop na tawh ki daal thei hi. Tua baan ah, kidop zawhna in hih natna pan in a kingah beh thei thu (3) na <laimai 4 na> aa kigelh natna sia
te pan zong ong daal thei hi.
1.
Thau luat loh na ding ki dopna:
Cidam na ding in, I tun tawh kituak in pumpi gihna (Body Mass
Index: BMI) neih ding thupi hi. Na tun tawh kituak pumpi gihna (BMI)
na theihna ding in, hih a nuai aa bang in na tuat in.
(Hih a tung aa bang in na tuat theih kei khak leh, zato siam zato syama
leh siavuan te kiang ah na dong un.)
BMI
Sikhang, Lungtang Natna
27.5 leh a tungsiah
Natna ngah baih
23.0 leh 27.4 kikal
Cidam huai lo
18.5 leh 22.9
Cidam nang hoih
18.5 leh a nuai siah
Guhngot natna kinei thei, tha om lo cih

hong lak hi
Na tun tawh a kituak lo in, na gik luat leh cidam huai lo aa:
lungtang natna, sikhang natna, sikhum/zunkhum, guh leh taang natna,
leh pumlang zaw natna (stroke) kingah thei ahih man in thau luat loh
ding hanciam ding hoih hi.
Na gawng tuam na ding in na tun tawh kituak thahoih na ngah
mateng in, nipi khat 1-2 lb (pound) ciang bang na kiam sak zawh na
ding tupna nei in la, an neek khiam in, kimawl den in. Tha khat in
gawng vat ding zong hoih tuanlo hi.
Na tun tawh kituak tha hoih na ngah khit teh, na kum leh na
nasep zah ding tawh kituak zah bek an ne in. (Gentehna: Na sep ding a
tam kei aa, na tha zat na ding a tawm leh an tawm ne pah in.)
Page 7
7. Si khang ngah baih loh na ding bangci ki dop ding? (azom..)

2. Cidam na ding Neek le dawn zia
Cidam na tawh ki tuak in nek siam na in ih pumpi thau luat na leh
tua pan a a piang sigui siat na pan ong dal thei hi.
Thau tuam tuam leh sathau hoih lo tam ne kei in.
(Gentehna: Sa thau tam na neek loh na ding in, a thau leh a thau
tam a paa aksa vun te pai khia/ hok khia tangh tangh in. Sathau
tawh a ki kang gam te tawm nek in. Ngasa tam nek zaw in. Sa
sungkua, ak gil, sa sin cih te tawm bek ne in. An leh meh kan na
ding in vaimim leh mawngphal pan aa piang sathau nam te zangh
zaw in. Ahih theih leh, an leh meh na huan ciang in sathau tam zat
lo zaw in tui huan, ngan huan leng ci dam huai zaw hi. Mehteh,
mehgah te na huan ciang in huan min lua kei in. Huan min luat na
in tua te sung ah a kihel tha neih na ding ki sam (vitamins) te bei
sak thei hi.)
Ci leh mehza tam zang lua kei in la, tua te ai taang in siing, lothaang
leh Tan-pa-ya tui (lime juice) cih te zang in. Mehza taang in cikhum
ahih kei leh ngasa neu keu suvui in la, tua zang zaw in.
Mehteh leh singgah tam ne in. Buh kaang sang in, Buh ham te pen
cidam huai zaw hi.

Zu tam dawn lua kei in. Na tan zawh kei ding leh,
Pasal te aa ding ni khat in a tam pen:
Beer (bawngnawi bung hai 3 <600mls>)
Wine (bawngnawi bung hai 1 leh lang <300mls>)
Zu/ Alcohol (Bawngnawi bung hai lang <90mls>) bek dawn ding
hoih hi.
Numei te aa ding ni khat in a tam pen:
Beer (Bawngnawi bung hai 2 <400mls>)
Wine (Bawngnawi hai 1 <200mls>)
Zu/ Alcohol (Bawngnawi bung seh thum suah seh khat) bek
dawn ding hoih hi.

Page 8
7. Si khang ngah baih loh na ding bangci ki dop ding? (azom..)

3. Cidam na ding kimawl in!
Kimawlna in thau na ding pan in ong daal aa, na lungtang aa
ding hoih hi. Tha tam a kizang kimawlna na hih zawh kei ding leh,
lamsiau zo den leteh zong cidam nang ahoih pen hipah hi.
4.
Za teep loh ding hanciam in.
Za teep laitak na hih leh dam dam in khiam in la, na khawl zawh
na ding hahkat in ki-uk tawm in. Zateepna ding aa sum bei ding paam
maih lua a, cidam na aa ding zong ahoih beek hilo hi. Tuibuuk le Khaini
zong zaa pan mah ong piang ahih man in, cidam na ding hoih lo aa, zat
loh ding in nang leh nang ki-uk tawm in.
5.
Lungsim cidam ding thupi hi.
Thu khat peuh peuh ah a kisam zah vaal lung himawh lua kei in.
Ihmut hun leh tawlngak hun ding la hamtang in.
Page 9
Tua ahih man in,SIKHANG NATNApen ih ki dop kei leh

ong that sim thei a lau haui natna hi. Cidam na pen hauhna
ahih lam phawk in hih lai sung a thu te zui in, tuni a kipan na
nuntakna a hoih zaw in nuntak theih nak ki uk siam in.
Ih ZOMI bup a kua ma ciat, a cidam zaw ih mailam hun ah ih

vak pi in ih nopsak theih na ding khat leh khat ki hanthawn
ciat ni!!
Page 10
Page 11
Zomi Innkuan (Singapore)

SiKhang Natna

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SiKhang Natna

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Sikhang Natna

A theih huai thu pawlkhat

A sunga thu kihel teng:

Sikhang Natna a cih bang hiam?

Bang hang sikhang hiam?

Bang hang si khang natna lauhuai in ki dop huai hiam?

Bang teng in si khang natna ding piang sak hiam?

Ken si khang natna ka nei hiam?

Ih sitha ki teh ciang bang teng ki sit hiam?

Si khang ngah baih loh na ding koi cih ki dop ding?

1.Si khang natna a cih bang hiam?

2. Bang hang si khang hiam?

3.Bang hang si khang natna lauhuai in ki dop huai

4. Bang teng in si khang natna ding piang sak hiam?

4. Bang teng in si khang natna ding piang sak hiam? (azom..)

pumpi ong lumsak thei na tampi kihel hi. Tua

5. Ken si khang natna ka nei hiam?

6.Ih sitha ki teh ciang bang teng ki sit hiam?

A tung sitha a ki ci, ih lung tang a ki sai

A nuai sitha a ki ci , ih lung tang ki sai

A tung sitha leh A nuai sitha

A ngeina a bat leh a tung sitha pen a

7. Si khang ngah baih loh na ding bangci ki dop ding?

Thau luat loh na ding ki dopna:

Sikhang, Lungtang Natna

27.5 leh a tungsiah

Natna ngah baih

23.0 leh 27.4 kikal

18.5 leh 22.9

Cidam nang hoih

18.5 leh a nuai siah

Guhngot natna kinei thei, tha om lo cih

7. Si khang ngah baih loh na ding bangci ki dop ding? (azom..)

cidam huai zaw hi.

dawn ding hoih hi.

7. Si khang ngah baih loh na ding bangci ki dop ding? (azom..)

Za teep loh ding hanciam in.

Lungsim cidam ding thupi hi.

Tua ahih man in,SIKHANG NATNApen ih ki dop kei leh

Ih ZOMI bup a kua ma ciat, a cidam zaw ih mailam hun ah ih

Zomi Innkuan (Singapore)

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