He tino noa te hakihaki, ā, ki te pāngia koe e tēnei mate, ehara i te mea ko koe anake. Ka puta tēnei ina kapi ngā pore ririki o tō kiri i te paru, te hinu nui, me ngā pūtau kiri mate. Ka puta ēnei ārai hei pango, hei mā rānei. I ētahi wā, ka huri hei pupuhi, hei pupuhi mamae, kī tonu i te pupuhi. I roto i te ao hauora, ka kiia tēnei mate e ngā tākuta ko te Acne Vulgaris .
He momo rerekē te hakihaki?
Āe, ehara i te mea he rite katoa ngā hakihaki. He maha ngā momo āhua ka puta mai. Me titiro tātou ki ngā momo hakihaki matua ka pā ki a koe:
- He hakihaki hōhonu, kī tonu i te pūhā (Cystic acne): He puku nui, mamae, kī tonu i te wai ēnei e hanga ana i raro i tō kiri. He tino nui te mōrearea o te waiho i ngā koha tuturu.
- Te hakihaki harore ( Pityrosporum folliculitis ): Ka puta tēnei momo ina nui rawa te rewena (he momo harore) i roto i ō pūtake makawe. He tino mākūkū, he whero, he mumura hoki ēnei pakaru.
- Te hakihaki homoni : Ko te mea tino kitea i roto i ngā pakeke, ka puta tēnei ina nui rawa te hinu (sebum) e puta mai i ngā huringa o ngā homoni, ka ārai i ō pore.
- Te hakihaki ponapona: He momo hakihaki kino ake tēnei e puta ai ngā puku (ngā ponapona) mārō, mamae, me te mumura i raro i te mata o tō kiri, kaua i runga noa iho.
Ka pāngia tō whakapono ki a koe anō e ngā momo hakihaki katoa. Nā te mea ka taea e ngā momo hakihaki kino pērā i te hakihaki cystic me te hakihaki nodular te arahi ki te koha tuturu, he mea tino taunaki kia toro atu koe ki te tākuta, ki te tākuta kiri rānei i te wā wawe kia kitea ai te mahere maimoatanga tika māu.
Ko wai te mea tino pāngia e te hakihaki?
He tino noa te hakihaki, ā, tata ki te katoa e pāngia ana i tētahi wā o ō rātou oranga. Ko te nuinga o te wā ka kitea i te taiohitanga me te pakeketanga (i waenga i te 11 me te 30 tau) nā ngā huringa homoni. Heoi, he tino noa hoki te hakihaki pakeke, inā koa i roto i ngā wāhine. Hei tāpiri, he wāhi nui te ira tangata; mēnā i pāngia ō mātua, ō tuākana, tuākana rānei e te hakihaki kino, he nui ake te tūponotanga ka pāngia koe e taua hakihaki.
He Pēhea te Noa o te Pakaru?
Ki te mea kei te raru koe i te pakaru o te kiri, kia mahara: ehara i te mea ko koe anake . Ko te hakihaki te mate kiri tino noa o te ao. Inaa, e whakaatu ana ngā rangahau tata ki te 80% o te hunga i waenga i te 11 me te 30 tau te pakeke ka pāngia e te hakihaki ngawari i tētahi wā.
Kei hea te nuinga o te wā ka puta ngā pakaru o te kiri?
Ko te hakihaki te mea tino kitea i ngā wāhanga o te tinana he nui te hinu, tae atu ki:
- Tō mata
- Tō rae
- Tō uma
- ō pakihiwi
- Tō tuara o runga
He nui rawa ngā repe hinu (ngā repe hinu) kei ēnei wāhi, koia te take e tino pāngia ai e ngā pīpiti.
He aha ngā tohu o te hakihaki?
I runga i te momo hakihaki kei a koe, ka kitea pea e koe ētahi momo whara rerekē i runga i tō kiri:
- Ngā Pustule (Pīpī): He pupu iti, whero me te pupuhi mā, kōwhai rānei i ō rātou pito.
- Papules: He iti, he whero, he māwhero rānei ngā puku e ara ake ana, ā, ka ngawari pea ki te pā atu.
- Ngā Pōkākā: He tuwhera, he puru ngā pore, ka waikura te hinu me ngā paru kua mau, ka pouri ina pā ki te hau.
- Ngā mahunga mā: He pūwero kua kati, kua āraia e noho tonu ana i raro i te mata o te kiri, ka puta mai he pupuhi mā iti.
- Ngā pona: He puku nui, mārō, mamae hoki e tupu ana i raro i te mata o te kiri.
- Ngā pūkahukahu: He puku mamae, kī tonu i te nana i raro i te kiri, ka puta ai he koha.
Ki ētahi, ko te hakihaki he tohu noa iho i ētahi wāhi iti noa iho. Ki ētahi atu, ka horapa, ka whero, ka pupuhi hoki ngā papura mumura. Ko ngā take tino kino ko ngā pona me ngā whēkau hohonu, mamae hoki e hiahia ana ki te wawaotanga hauora.
He aha te take o te puta o te hakihaki?
I tōna pūtake, ka puta te hakihaki ina aukatia ngā pūwero makawe (ngā pore). He rite ia pūwero ki tētahi ngongo iti kei roto he makawe me tētahi repe hinu. Ina nui rawa ngā para e kohia ana i roto i tēnei ngongo, ka puta he ārai. Ko ngā take matua o ēnei ārai ko:
- Te hinu nui rawa: Koinei te hinu māori e hangaia ana e tō kiri hei pupuri i tōna hinu whakahinuhinu. Heoi, ki te nui rawa te hinu e hangaia ana e tō tinana, ka ngāwari te ārai i ngā pore.
- Huakita: Kei te noho noa te huakita motuhake e kiia nei ko te Cutibacterium acnes i runga i tō kiri, engari ki te nui rawa te tupu, ka mumura, ka kino ake hoki te hakihaki.
- Ngā pūtau kiri mate: Ka maringi tonu ngā pūtau tawhito i roto i tō kiri. Ki te kore e maringi tika ēnei pūtau mate, ka uru pea ki te hinu nui, ka mau ki roto i te follicle.
Ina whakakotahi ēnei huānga, ka hangaia he "mono" moroiti e aukati ana i te pūwero. Ka puta he urupare ārai mate nā tēnei aukati, ka puta te mamae, te pupuhi, me te whero e pā ana ki te pupuhi. Ko taua whero huri noa i te pīngore he urupare mumura a tō tinana e ngana ana ki te whakaora i te rohe.
Ngā Whakaoho o te Hakihaki
He maha ngā āhuatanga o ia rā ka puta ai ngā pakarukaru, ka kino ake rānei te hakihaki o nāianei. Ko ētahi o ēnei:
- Te waku me te pēhanga mai i ngā kākahu piri, ngā pōtae, ngā potae whitiki, ngā potae rānei.
- Te parahanga o te hau me te haumākū nui, ka taea e ēnei te hopu i te paru me te werawera ki tō kiri.
- Te whakamahi i ngā hua tiaki kiri me ngā mea whakapaipai hinuhinu, te mahi rānei i roto i ngā taiao hinuhinu (pērā i te kīhini arumoni).
- Te ahotea : He take nui tēnei. Ina ahotea koe, ka tukuna e tō tinana he taumata teitei ake o te cortisol , he homoni ka taea te whakaoho i ō repe hinu. Kua kite koe i ētahi atu pakaru i roto i te wiki ahotea, pērā i mua tonu i te whakamātautau?
- Ngā pānga taha mai i ētahi rongoā, pērā i te corticosteroids, te lithium rānei.
- Te kohi, te pēhi, te patupatu rānei i ō whewhe. Koinei tētahi o ngā mea kino rawa atu ka taea e koe te mahi, nā te mea ka panaia te huakita ki roto.
Ka taea e ētahi kai te whakararu i te hakihaki?
Ahakoa kāore te kai anake e puta ai te hakihaki, e kī ana ngā rangahau ka taea e ētahi kai me ngā tikanga kai te whakaoho, te whakararu rānei i te hakihaki. Ko ētahi o ēnei:
- Miraka kore-momona
- Ngā tāpiringa pūmua whey
- Ngā kai he nui te huka kua parakore me ngā warowaihā māmā (ngā kai he nui te huka toto).
Ahakoa e hono ana ngā kai he nui te huka ki te hakihaki, kāore he taunakitanga pūtaiao tuturu e hono tika ana te kai tiakarete taurite ki te hakihaki.
Hei tautoko i te kiri hauora, mā, arotahi ki tētahi kai taurite, whai kiko hoki. He tino whai hua te whakauru i ngā hua me ngā huawhenua hou—ina koa ko ērā he nui te huaora C me te beta-carotene, he āhuatanga ā-taiao hei ārai i te mumura.
Te Hononga i waenganui i ngā Homoni me te Hakihaki
Mō te nuinga o te tangata, ko ngā homoni te take nui o te hakihakiKo ngā androgens, inā koa ko te testosterone, ngā homoni matua e whai kawenga ana. Ka piki ake ēnei taumata homoni i te wā o te pakeketanga, ka whakaoho i ngā repe hinu. He maha hoki ngā wāhine ka pāngia e ngā pakaru homoni i mua tonu i tō rātou huringa paheketanga. Ina tino pāngia tō kiri e ēnei huringa homoni, me ngā huakita o te mata me ngā pore kua purua, ko te hakihaki te hua tūturu.
Me pēhea te tātaritanga o te hakihaki?
Ka taea e te kaiwhakarato hauora te tautuhi i te hakihaki mā te tirotiro kiri māmā, kore-whakaeke. Ka arotakehia e tō tākuta te āhua o tō kiri, ā, ka pātai atu ki a koe ētahi pātai hei mārama ki ngā mea ka pā mai pea, pēnei i:
- Kei te pāngia koe e te ahotea nui i tēnei wā?
- He hītori whānau kei te pāngia e te hakihaki kino?
- Kei te kite koe i ngā pikinga o te pāmahana e pā ana ki tō huringa paheketanga ?
- He aha ngā rongoā, ngā tāpiringa rānei e tangohia ana e koe i tēnei wā?
Ko te tikanga, kāore e hiahiatia he whakamātautau tātaritanga mō te hakihaki. Heoi, ki te puta ohorere mai te hakihaki kino i a koe e pakeke ana, ka tūtohu pea tō tākuta i ngā whakamātautau toto hei whakakore i te kore taurite o ngā homoni, i ngā mate endocrine rānei.
Ko wai ka taea te rongoā i tō hakihaki?
Ka taea e tō tākuta tiaki tuatahi, e te tohunga kiri rānei kua whai tohu te tātaritanga me te rongoā i te hakihaki. Mena he kino rawa tō hakihaki, he uaua rānei, kāore rānei e pai ki ngā maimoatanga paerewa, ko te kōrero ki te tohunga kiri te mahi pai e whai ake nei.
Me pēhea te whakatauranga i te kaha o te hakihaki?
E whakarōpūtia ana e ngā tākuta kiri te hakihaki kia whā ngā taumata o te kaha:
- Taumata 1 (Ngāwari): Ko ngā tohu matua ko ngā mā me ngā pango, me ētahi papule, pustule rānei iti, marara noa iho.
- Tau 2 (Waenga): He maha ngā papules me ngā pustules, e kitea nuitia ana i te mata.
- Taumata 3 (Ngāwari te Kaha): He maha ngā papules me ngā pustules, me ētahi pona mamae, mumura hoki i ētahi wā. He maha ngā wā ka pāngia te tuara me te uma e tēnei taumata.
- Tau 4 (Nui rawa): He nui, he whānui, he mamae, he tino mumura ngā pustule, ngā pona, me ngā cyst, ā, he nui te mōrearea o te hanga i ngā koha.
He aha ngā kōwhiringa maimoatanga hauora mō te hakihaki?
He tino whaiaro ngā maimoatanga hakihaki, i runga i tō tau, te momo pakaru kiri, me tōna kaha. Tērā pea ka tūtohu tō kaiwhakarato hauora i ngā rongoā ā-waha, i ngā rongoā ā-waha, i ngā maimoatanga motuhake rānei i te tari. Ko ngā whāinga matua o te rongoā hakihaki ko te whakaora i ngā pakaru kiri kua puta, te ārai i ngā mea hou kei puta, me te whakaiti i te tūponotanga o te whara.
Ngā Rongoā mō te hakihaki ā-waha (Kirimi me ngā Kirimi)
He rongoā ēnei e pania tika ana ki te kiri. Kei te wātea mai hei kirimi, hei tiēre, hei hinu rānei, ā, kei roto pea:
- Benzoyl Peroxide: Kei te wātea mai i te toa rongoā (OTC) i roto i ngā kirikiri, ngā horoi, ngā kirimi rānei (pērā i a Clearasil®, Stridex®, PanOxyl® rānei). Ka aro atu, ka patu hoki i ngā huakita e puta ai te hakihaki i runga i te kiri. Ko ngā kukū iti iho, ko ngā horoi rānei, he iti ake te riri.
- Waikawa Salicylic: E kitea nuitia ana i roto i ngā horoi me ngā hinu horoi OTC, ka āwhina i te tango matū i te kiri me te whakarewa i ngā pūtau mate, ka ārai i te aukati i ngā pore.
- Waikawa Azelaic: He waikawa tūturu me ngā āhuatanga patu huakita me te ārai-mumura, he āwhina ki te whakaiti i te whero me te pupuhi.
- Retinoids (Ngā mea i ahu mai i te Huaora A): Ka mahi ngā maimoatanga pēnei i te tretinoin (Retin-A®), te tazarotene (Tazorac®), te adapalene rānei (Differin®) mā te ārai i te aukati i ngā pore. Kia mōhio: Me pania ngā retinoid ki te wāhi katoa e pāngia ana hei ārai i ngā pakaru hou, kaua e whakamahia hei maimoatanga i te wāhi anake. E rua pea ngā marama ka kitea ngā hua katoa.
- Ngā Paturopi ā-waha:Ka patua e ngā rongoā pēnei i te clindamycin, te erythromycin rānei ngā huakita o te mata, ā, ka whakaiti i te mumura. He maha ngā wā ka honoa ēnei ki te benzoyl peroxide kia tino whai hua ai, kia ārai hoki i te ātete o ngā huakita.
- Dapsone (Aczone®): He kirimi pani ki te kiri me ngā āhuatanga ārai-mumura me te patu huakita, he tino whai hua mō te rongoā i te hakihaki mumura.
Ngā Rongoā mō te hakihaki ā-waha (Pira)
Mō te hakihaki ngawari ki te kino, ka tohua pea e tō tākuta he rongoā ā-waha, e mahi ā-pūnaha ana:
- Ngā rongoā paturopi ā-waha: He maha ngā wā ka tohua mō te hakihaki mumura ngawari ki te kino hei whakaiti i te huakita me te pupuhi. Ko ngā kōwhiringa noa ko te tetracycline, te minocycline, me te doxycycline .
- Isotretinoin (Amnesteem®, Claravis®, Sotret®): He retinoid waha tino kaha e whakamahia ana mō te hakihaki cystic kino, ātete. Ka whakaitihia e ia ngā repe hinu hei aukati i te pupuhi. Nā te mea he pānga kino pea, tae atu ki ngā hapa whānau kino, me aroturukihia te hauora, ā, kaua rawa e tangohia i te wā e hapu ana.
- Ngā ārai whānau ā-waha: Ko ētahi pire ārai whānau kua whakaaetia e te FDA (pēnei i a Estrostep®, Beyaz®, Ortho Tri-Cyclen®, Yaz® rānei) kei roto ko te estrogen me te progesterone ka āwhina i te whakahaere i ngā homoni me te whakakore i te hakihaki i roto i ngā wāhine.
- Ngā Ārai Homoni (Spironolactone): Mō ngā wāhine he hakihaki homoni, ka tino whai hua te spironolactone. Ka ārai i ngā homoni androgen i te taumata kaiwhiwhi kiri, ka whakaiti i te nui o te hinu e puta mai ana.
Ngā Maimoatanga me ngā Tukanga i roto i te Tari
Mena kāore ngā rongoā e puta ai ngā hua e hiahiatia ana, ki te mea rānei kei te rapu koe i tētahi rongoā hei whakatika i te kiri hakihaki, ka tūtohu pea tō tākuta kiri i ngā tikanga haumanu:
- Werohanga Corticosteroid: Mō ngā pona, ngā cyst rānei tino nui, mamae hoki, ka taea e te tākuta kiri te wero tika i te steroid kua whakaranua ki roto i te whara hei whakaiti tere i te mamae me te mumura, hei ārai hoki i te whara.
- Ngā Whakaora Taiaho me te Mārama: Ka tukuna e ēnei taputapu te wera kua tohua ki ngā paparanga hohonu o te kiri (korāhe), ka whakaoho i te urupare whakaora ā-taiao o tō tinana ki te whakaputa korāhe hou hauora me te whakaara anō i ngā koha o te hakihaki.
- Te Kiri Matū: Ka whakamahia e tēnei maimoatanga he otinga matū motuhake hei tango i ngā paparanga o waho o te kiri kua pakaru, hei akiaki i te tipu o te kiri kia māeneene, hei memeha hoki i ngā koha o te hakihaki.
Me pēhea te āwhina a ngā paturopi ki te rongoā i te hakihaki?
Ka aro nui ngā paturopi ki ngā huakita. Nā te mea ka taea e ngā huakita te tipu haere i roto i ngā pore kua purua, ā, ka puta he mumura mamae, whero, ka āwhina ngā paturopi ki te whakahaere i tēnei tipu nui. Mā ēnei mahi:
- Te aukati i te tipu o te huakita.
- Te whakangaro i ngā huakita o nāianei.
- Te whakaiti i te mumura whānui.
Ka tohua e te tākuta he rongoā paturopi mēnā he hakihaki mumura tōu, he mate tuarua rānei. Hei tauira, ki te tangohia e koe he hakihaki, ā, ka uru te huakita ki te patunga tuwhera, ka tino pangia e te mate; he mea nui ngā rongoā paturopi ki konei. Heoi, ehara ngā rongoā paturopi i te otinga roa. Hei ārai i te ātete ki ngā rongoā paturopi, ka tohua mō te wā poto rawa, me ētahi atu maimoatanga ā-papa.
Me pēhea te whakahaere i te hakihaki i te kāinga?
He mea nui te hanga i tētahi tikanga tiaki kiri ngawari o ia rā hei whakahaere i ngā pakaru kiri. Anei ngā mea ka taea e koe te mahi i te kāinga:
- Horoia tō mata kia kotahi te iti rawa (kia rua ngā wā) i te rā ki te wai māhana me tētahi hopi horoi ngawari, kāore e whakapakeke.
- Horoia tonu tō kiri i muri i te whakakori tinana, i te werawera rānei.
- Āta karohia ngā hua kino ka whakapataritari i tō kiri, pērā i ngā astringents kei roto i te waipiro, ngā toner, me ngā scrubs tinana (ngā exfoliants).
- Me tango rawa tō meika i mua i te haere ki te moenga.
- Pania he hinu whakamākūkū kore-hinu, kāore e pupuhi ngā pona i muri i te horoinga hei pupuri i te makuku o tō kiri.
- >Ko te ture tino nui: Kaua rawa e pēhi, e kōmi, e mirimiri rānei i tō hakihaki. Tukua tō kiri kia ora noa kia kore ai e whara.
Ki te kore e pai ake te āhua o ō pakaru i muri i ētahi wiki i te whakamahi i tētahi tikanga tiaki kāinga auau, kua tae ki te wā ki te toro atu ki tētahi tākuta.
He Haumaru Ngā Rongoā mō te Huka i te Wā e Hapū Ana?
He maha ngā rongoā hakihaki noa e whakamahia ana i te wā e hapu ana, ā, e whakamahia ana hoki i te wā e hapu ana, kāore e haumaru te whakamahi. Mena kei te hapu koe, kei te whakaaro koe ki te hapu, kei te whāngai pēpi rānei, he mea nui kia kōrero koe ki tō tākuta i mua i te whakamahi i tētahi maimoatanga hakihaki. Me whakamōhio tonu atu ki tō kaiwhakarato hauora mēnā ka hapu koe i a koe e whiwhi ana i te rongoā hakihaki.
Kia pēhea te roa e ora ai te hakihaki?
Ahakoa ka taea e te pītiti kotahi te memeha i roto i te wiki, e rua rānei, he roa te wā e pau ai te whakamāori i te pītiti ngawari ki te kino. Mā te maimoatanga hauora kua whakaritea me te tikanga tiaki kiri tika, ka tīmata koe ki te kite i ngā whakapainga kitea o tō kiri i roto i te 4 ki te 8 wiki, ahakoa ka roa ake pea te whakaora katoa o ngā whara hohonu.
Ka taea e koe te ārai i te hakihaki?
Ahakoa kāore e taea te ārai katoa i te hakihaki—ina koa i ngā wā e rerekē ana ngā homoni—ka taea e koe te whakaiti i te tūponotanga o te puta o te hakihaki mā te mahi i ēnei tikanga kiri hauora:
- Horoia tō mata i ia rā ki te wai māhana, ngāwari, kore-hinu, me te horoi mata.
- Me whakamahi tonu i tētahi hinu whakamakuku ngawari, māmā hoki.
- Rapua he meiki kua tohua ko "non-comedogenic" (arā, kāore e ārai i ō pores), ā, horoia tonutia i mua i te moe.
- Kaua e pā pinepine ki tō mata kia kore ai e puta he huakita mai i ō ringaringa ki tō kiri.
He aha te tirohanga roa mō te hakihaki?
Mō te tini, ka āta pai ake te hakihaki, ka memeha haere i muri i te taiohinga. Heoi, he mea noa tonu te hakihaki pakeke. Ka taea e tō tākuta, e tō kiri rānei te āwhina i a koe ki te whakahaere me te whakahaere i ō tohu. Ko te kimi i te maimoatanga tika he haerenga mahi tahi i waenganui i a koe me tō tākuta , me whakamātau pea i ētahi huarahi rerekē kia kitea ai he aha te mea e pai ana mō tō momo kiri ahurei. Kia maumahara, ko te mea e pai ana mō tētahi atu, kāore pea i te mea tika māu.
Ka waiho e te hakihaki he koha tuturu?
Ae, heoi anō, ka taea e te hakihaki te whakararu i ngā kiri tuturu i ētahi wā. Ka puta tēnei ina pakaru ngā paparanga hohonu o tō kiri i te mumura nui. I a te tinana e ngana ana ki te whakaora i tēnei kino ā-rohe, ka iti rawa, ka nui rawa rānei te collagen e puta mai ana, ka puta he kōhao, he ara ake rānei ngā kirihaki. He uaua pea te rongoā i ngā kirihaki, engari kia mōhio koe kei te wātea ngā maimoatanga tino whai hua hei whakapai ake i tō rātou āhua.
Te Pānga o te Huka ki tō Hauora Hinengaro
Nā te mea he tino kitea te hakihaki, ka pā nui ki tō whakaaro ki a koe anō me tō hauora hinengaro. Nā te mea ko ngā āhuatanga koiora me ngā āhuatanga homoni te take o ngā hakihaki, ehara i te mea nāu te he. Heoi, ko te manukanuka me te ahotea e puta mai ana ka taea te hanga i tētahi huringa whakarihariha, nā te mea ko te ahotea tonu ka puta ake ngā hakihaki. He tino uaua tēnei mō ngā taiohi me ngā taiohi. Mena kei te mea tō hakihaki kia manukanuka koe, kia mokemoke, kia pouri rānei, tēnā kōrero ki tō tākuta, ki tētahi tohunga hauora hinengaro rānei. Kei te wātea tonu te tautoko.
Āhea koe me toro atu ki tētahi tākuta?
He pai ake te toro atu ki tētahi kaiwhakarato hauora ina kite koe i ngā pakarukaru e mau tonu ana. Ko te maimoatanga wawe te huarahi tino whai hua hei ārai i te whara tuturu. Me toro atu hoki koe ki te tākuta mēnā kāore āu maimoatanga hakihaki o nāianei e whai hua ana, mēnā rānei ka puta he tohu o te mate pāwera, te riri nui rānei mai i tētahi hua, pērā i te whero nui, te mākati, te pupuhi rānei.
Ngā Pātai hei Pātai atu ki tō Tākuta
- He aha te momo hakihaki kei a au?
- Kia pēhea te kaha o taku hakihaki?
- Kei te tūtohu koe kia kite ahau i tētahi tākuta kiri kua whai tiwhiketehia e te poari?
- He kōwhiringa hoko kore-tohutohu kei a koe e tūtohu ana?
- Ko ēhea ngā rongoā e pai ana mō tōku kiri?
I ētahi wā, kāore e ranea ngā hua e hokona ana i waho o te tākuta, ā, me whiwhi koe i te maimoatanga hauora ngaio. Mena he pūweru uaua tō kiri, kaua e mangere ki te toro atu ki tētahi tohunga. Engari, kaua e hiahia ki te pēhi, ki te tango rānei i ō pūweru, he māmā ake te ārai i ngā koha i te rongoā. Kia maumahara, he mate hauora ka taea te rongoā i te pūweru, ā, mā te huarahi tika, ka taea e koe te whiwhi kiri mārama ake, hauora ake.
He Whakahau Whakamutunga...
He wheako whānui te hakihaki i te tangata. Kāore he take e whakama ai, e ngākau pouri ai rānei mō tō kiri. Ko te taahiraa tino kaha ka taea e koe ko te whakarato i a koe ki ngā mōhiohio hauora tika, te mahi i tētahi tikanga tiaki kiri ngawari, me te rapu tohutohu ngaio ina hiahiatia. Ahakoa he manawanui te kimi i te tikanga tino tika, ka taea te whakatutuki i te kiri mārama. I Nirogi Lanka, kei konei mātou hei tautoko i a koe i ia taahiraa o te ara—kaua e mangere ki te whakapā mai!
