“Lalpa Pathian chuan mihring chu tui takin a muttîr a, a mutthilh hlân chuan a nâkruh pakhat a lâksak a, tîsâin a tiping leh a. Mipa nâkruh a lâk a\ang chuan Lalpa Pathian chuan hmeichhia a siam a, mipa hnênah chuan a rawn hruai a,”  (Genesis 2:21, 22 NKJV).

Hrisêlna Chungchânga Thil Mak Tak Chu: Dârkâr khat lek pawha mut kham lohna hian kawngpuia motor chêt sualna chu zâa 8 laiin a titam thei a–nimahsela dârkâr khata mut khamna hian zâa 8-in a titlêm ve leh bawk tih i hria em? Thil dik a ni! Kum tinin dârkâr sawn hun chho vêlah hian hetiang thil hi a thleng \hîn. (Ram \henkhatah chuan nipui laiin mi tinin an sana-ah dârkâr khatin hun an sawn hmâ a, thlasik dâwnah a ngaiah an herh lêt leh \hîn. Hetianga an tih chhan chu khaw en laia tam thei ang ber hna an thawh theih nân a ni).
Dârkâr 18 chhûng i hârh tawh hnua motor khalh hi zu vawi hnih i in hnua motor khalh nên a inhen a. (vawi khat in = zu no 5). Dârkâr 24 chhûng i harh tawh hnua motor khalh chu zu vawi nga a\anga vawi ruk i in hnua motor khalh nên a inhen bawk! A \ha thei ang bera khalh thei tûr chuan, dârkâr riat chhûng tui taka mutthilh a ngai a ni.
Bible-a ‘muhîl’ tihin a kawh hmasak ber chu tui tak leh a hun bi dika mut hi a ni tih kan hmû a. Adama chu a mû a lo thawh khân, a rilru a lo harh sawng sawng a… nupui a lo nei ta reng a. Nun thar hlak leh, a tâwp berah chuan, mihringte hma hun chu, khâ a muthilhna hmasa ber a\ang khân a lo in\an a.
Thil nihna dik tak chu khawvêl \ha famkimah pawh khân, Pathianin mihring chu chawlh la mamawh tûr leh, zân hun chu muthilh nâna hun \ha ber ni tûrin a duâng a. “Khawi lai hmun emaw a han thleng hlauh va, ni a tlâk tawh avângin chutah chuan a riak ta a … chumi hmunah chuan muhîl tûrin a mu ta a,”
(Genesis 28:11).
Hei hi hahdam taka muthilh pawimawhzia inhriat thartîr kan mamawh tihna a ni thei mai em, a bîk takin hê khawvêl famkim lo, eng lai pawha buâi rengah hian?

Hrisêlna Chungchânga Thil Mak Tak Chu: Nausên hi ni khatah dârkâr 16-a tam a mu \hîn a. Nimahsela, chu nausên vêk chu a nu leh pâte tâna kum khata dârkâr 700 vêl zet mut hun hlohtîrtu a ni lawi bawk sî!

Mut \hat theih lohna thlentu chu eng nge ni?

American mi maktaduai 60 vêl zet chuan mut lamah harsatna an nei a. Tûnlaiah chuan, current hmang êng chi hrang hrang te, TV te, internet te, leh caffeine te an hman nasat tawh avângin, mîte chu an pi pûte nu leh pâte (great grandparents) âiin dârkâr khat vêlin an mu tlêm tawh zâwk a. Dâkâr khat chu tam viâu angin a lang lo mai thei–nimahsela, mûmal taka mut hi mihring taksa tihdamna kawnga thil pawimawh berte zînga mî a ni tih ngaihtuah chuan, America ram pawh hi natnain a hneh mai lohna tûra vaulâwkna pêk a ngai tawh takzet a ni.

Muthilh hi hnathawhna chi khat a ni

Muthilh hi i taksa chêt lohna ringawt a ni lo. Keimahni chu kan châwl hahdam pawh a lo ni mahna, kan taksa erawh chu thil dang tiin, kan taksa pêng hrang hrang te, kan hriatna thazâm te, leh kan taksaa ti them awm te tâna chakna leh damna pe tûrin hnâ a lo thawk char char a ni.
Muthilh chu mut tui dân indawt chhâwng ngâ-in a kual a, thluâk hnathawh chu a chak chho telh telh bawk a:
Chhâwng 1: Mut chhuâk chunga motor i khalh ve tawh \hîn a nih ngai chuan, hê muthilh chhâwng khatna, nghet lo taka mut hi i lo hre bel tawh tihna a ni a. Motor khaltu mut chhuâk takte tiharh zeuh zeuhtu phût zâwkna kha muthilh chhâwng khatna an lo tem zuai hman a ni tih entîrtu a ni.
Chhâwng 2, 3, leh 4: Hêng muthilh chhâwng hrang hrangahte hian, thluâk hnathawh chu a lo muâng \an leh tawh zâwk a (nimahsela a la tâwp lo); tui taka mutna chu a in\an a, delta wave (chhinchhiah theih china mihring thluâka electric phu det det zînga phu zâwi ber)-te chu lo awm \anin a lo pung telh telh a.
Chhâwng 5: Hê muthilh chhâwng ngâ-naah hi chuan mitmu che reng (REM-rapid eye movement) te, mumang te, bân leh ke che thei lova awm (kan mumang kan chêt chhuahpui loh nân) te, lung phu rang telh telh te leh bp sâng deuh te a awm \hîn a.

REM awm hun laia thluâka electric zungzâm phut det det dân chu harh hun laia a phut dân nên chuan a inang chho thuâk a ni.
REM awm hun lai hi thluâkin thu a thawn kual a, a lâk khâwm hun leh thluâk hnathawh a chak hun lai tak nia ngaih a ni bawk.

Thau luatna: Mut tlêm lutuk hian rihna a belh chhah thei em?

Mut kham lohna hian thâu luatna kawngah nghawng thûk tak a nei a. American hmeichhiate zînga zir chianna neihah chuan, zan khata dârkâr sarih mu \hînte nêna khaikhinin, dârkâr nga âia tlêm mu \hînte chu an rih belh chhah theihna leh an thâu luat theihna chu a sâng zâwk a– zâa 58 vêl lai a ni thei! Chu zir chianna chuan zan khata dârkâr sarih a\anga dârkâr riat mu \hînte chu rih belhchhah theihna nei tlêm berte an ni tih a târ lang bawk.
Chû bâkah, zir chiang mîte chuan mihring taksaa chaw ei tuina thununtu hormone-te leh mut rei lam inkûngkaihna an hmu chhuak a. Zir chianna pakhatah chuan, dârkâr nga âia tlêm mu \hînte chuan leptin an tih, chaw ei tuina bengdaitu hormone chu an nei tlêm a. A tizual tûrin, chaw ei tituitu hormone-te chu an tam belhchhah bawk a–ril ti\âmtu hormone-te chu zâa 30 laiin a pung a ni!

Hrisêlna Chungchânga Thil Mak Tak Chu: “Ka sawi avângin” tih vêl vâng chauha i fâte mut hmâtîr hun a ni tawh lo. Zir chianna pakhat a\anga a lan dânin, sikul kal ruâl naupang, dârkâr kuâ âia tlêm mu \hînte zîngah mak khawpin thâu uchuak an pung nasa hlê a, rilru puthmang thlâk zung zung an tam hlê bawk. Dâr kaw hnu lama mu \hînte zîngah hêng buainate hi a tam ber a ni.

Tui taka muthilh theihna tûra kawng awlsam tak tak pasarihte:

1. 1. Ni chhuah ruâlin tho rawh: Ni êng hian harh vâng taka awmna level chu a tisâng thei a, hormone chi khat serotonin (nuâm tih veng vengna hormone) an tih chu a tipung bawk.
   2. Thlâi a\anga siam complex carbohydrates (a mâwlmang thei ang bera sâwngbâwl, buh leh thlâi te) leh tryptophan (amino acid chi khat) tamna ei in ei \hîn rawh: Tryptophan tamna chaw chu mut tui nân chang lo pawh, chhûn lama \ha taka hna thawh theihna tûra thil \ha tak a ni a. Trytophan, amino acid chi khat hi, hormone chi hrang hrang siam nân a pawimawh hle a, chûng zîngah chuan serotonin (nuâm tin veng vengna hormone) leh melatonin (mut tichhuaktu hormone) te pawh an tel a ni. Carbohydrate-te chuan tryptophan-te chu thluâka lût tûrin an pui a. Tryptophan awmna chaw chi hrang hrangte chu: tofu te, mai mû te, gluten awmna chhang phut (e.g. wheat, barley, etc.) te, chhawhchhî te, almond te, khawkherh te, leh bekang te an ni.
   3. A tâwk chauhva insâwizawina hun insiam \hîn rawh: Taksa sâwizawi hian zâna mut tituitu hormone-te chu a tipung a ni.
   4. Muthilhna dâltu thil hrang hrang (zû, caffeine, nicotine, etc.) te chu hnar rawh: Zû hian taksa muthilh tuina chu a rawksak a, caffeine erawh chuan mi tihthatho theihna a neih avângin mi a timuhil thei lo thung. Vaihlo hmang \hînte chu zan lama nicotine tlâk hniamna avâng chuan tui takin an mu thei lo va. Antidepressant (depression damdawi) te leh mut tuina damdawi te pawh hian REM sleep (Raped Eye Movement – muthilh dân chi khat, muthilh chhâwng ngâ-naa kan sawi tâk ang kha, hetianga muthilhna hian hriat rengna a ti\ha bawk) level chu a tihniam thei bawk.
   5. Have an established, early bedtime: Experts recommend going to sleep at least two-and-a-half hours before midnight. A regular pattern of sleep is also important, even if you sleep during the day. Studies have found that nightshift workers function better with an established sleep/wake cycle.
   6. Thim zîngah muhîl rawh: Melatonin tam thei ang ber chhuahtîr tûr chuan, hmun thima mut hi a pawimawh hlê: hun rei lo te chhûng pawh ni se, êng hnuaia mut hian melatonin level a tihniam thei a ni.
   7. I lungngaihnate chu kalsan rawh: Zir chiannain a târ lan dân chuan, rilru hahna hian mut tui lohna a thlen thei a …

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