Mut Tlawm rawh
Zan mut that hi kum eng pawhah a pawimawh a, mahse a bik takin naupangte tan chuan an lo puitlin leh an lo thanglian zel a pawimawh hle. National Sleep Foundation chuan hetiang hian a rawt a ni.
a. Nau piang thar (thla 0-3): Nitin darkar 14-17 chhung
b. Nausen (thla 4-11): Darkar 12-15 chhung
c. Naupang tê (kum 1-2): Darkar 11-14 chhung
d. Preschooler tan darkar 10-13 chhung
e. Sikul kal thei naupang darkar 9-11 inkar
f. Tleirawl tan darkar 8-10 chhung
Hriat reng tur chu, hengte hi rawtna a ni. Naupang upa zawkte hnenah chawlh hahdamna tam zawk i mamawh hun tur i taksa ngaihthlak a pawimawhzia sawipui rawh.

Pawnah Hun tam zawk hmang rawh
Tunlai naupangte hian thlah dang zawng aiin pawnah hun an hmang tlem zawk. American naupang pangngai chuan ni khatah minute 4 atanga 7 vel chu pawnah unstructured play-ah an hmang thin niin an sawi a, ni khatah darkar 7 chuang screen hmaah an khel thin niin an sawi bawk. Pawn lama hun hman hian inrintawkna a siam a, thil siam chhuah leh suangtuahna a tipung a, naupangte pawh a ti che thei bawk. Ni êng pawh sawi loh, vitamin D tam tak an hmuh theih nan a pui a, i fate chu sikul ban hnuah pawnah inkhelh tir la, chu chu homework-a zuang nghal hmain, chhungkaw angin zanriah ei zawhah kal la, a nih loh leh weekend hike-ah kal rawh. Pawn lama hun tam zawk hman chuan chhungkaw pumin hlawkna an hmu ngei ang tih kan tiam a ni.

Nitin Chhiar thin
Miten hriselna tih thumal an hriat hian taksa hriselna nen an inzawm fo thin. Mahse, mi pakhat hriselna pum pui atan chuan rilru hriselna hi a pawimawh ve ve a ni. Naupangte tana hriselna atana tih dan awlsam tak chu a bul tan nghal theih chu nitin minute 15-20 tal chhiar hi a ni. I fa chu mahni inrintawkna neia lehkha chhiar thei tur khawpa upa lo a nih chuan a tan lehkha chhiar chu dah pawimawh ber rawh.

Screen Hun kha tihtlem rawh
A chunga kan sawi tak hriselna lama tih dan i fuih chuan hei hian a tam zawk chu a in enkawl ang. I in chhungah tech-free zone siam tum la, screen time atan hun bituk siam la, online safety chungchangah i fate nen inbiakna neih fo rawh. Tips tam zawk leh nangmah ngeiin chhungkaw media hman dan tur ruahmanna siam tura tanpuina i duh chuan American Academy of Pediatrics website ah hian lut la.

Ei leh in inthlau tak ei rawh
I fate chu thei leh thlai chi hrang hrang telh chaw ei hian nutritional value an hriatthiam theih nan tanpui. Naupang kum upa zawkte tan chuan anmahni chauha hrisel duhthlanna siam thei tura chakna pe turin ei tur label chhiar leh hriatthiam dan zirtir rawh. Naupang picky tak takte thlai ei tam theihna tur emaw, i fate’n awlsam taka an hriatthiam theih tur nutrition chungchanga inbiakna neih dan tur emaw tips i mamawh a nih chuan registered dietician nutritionist leh fa pahnih nei Jennifer Anderson hi resource tha tak a ni. Instagram ah @kids.eat.in.color ah follow theih a ni. Credit – Jennifer Anderson