⚡ Interactive Clinical Tool
BMI Calculator
Know your body mass index (BMI) and weight classification
Ka nui te whakamarie e kawea mai e ēnei huringa āhua noho ki a koe.
I a koe e whiwhi ana i te maimoatanga mō te pouri, tera ētahi mea ngāwari ka taea e koe te tāpiri atu ki tō mahinga o ia rā hei āwhina i te whakaora i tō hinengaro, pērā i te rongoā.1. Me whakatikatika tātou i ngā mea, me whakakorikori tinana?
"He aha te take o te whakakori tinana me ngā raruraru katoa kei a au i tēnei wā?" ka whakaaro pea koe. Engari kua whakaatuhia e ngā rangahau ka taea e te whakakori tinana auau te whakapai ake i tō wairua me te āwhina i a koe kia pai ake te moe. Whakaarohia tēnei: I kitea e tētahi rangahau he rite tonu te whai hua o te mahi aerobic e whakapiki ake ana i te tere o te ngakau i ngā rā e toru o te wiki ki ētahi rongoā ārai pouri. I roto i te hunga i whakakori tinana auau mō ngā marama 10, 33% noa iho o rātou i pāngia tonu e te pouri. Heoi, 52% o te hunga i tango rongoā anake i pāngia tonu e te pouri. Nō reira, me pēhea te tīmata?- Tīmata āta: Kaua e mahi i ngā mea nunui i te wā kotahi. Tuatahi, hikoi poto i te tiriti i te ahiahi me te hoa, te whānau rānei.
- Me mahi i runga i te ngahau: Kōwhiria tētahi mea e pai ana ki a koe. He kanikani pea, he eke pahikara, he māra rānei.
- Tikina tētahi kia uru atu ki a koe: Ina uru mai tētahi ki a koe, ka nui ake te hihiri ki te haere tonu i te mahi ko koe anake.
2. Ehara te "moe" i te mea noa iho
Ka taea e te pouri te meinga ētahi tāngata kia nui rawa te moe. Ko ētahi kāore pea e moe, e ara wawe rānei i te ata. Ka pāngia hoki tēnei e ētahi rongoā e tangohia ana e koe. He mea nui te moe pai mō te oranga hinengaro.He rite te moe pai ki te rongoā pai mō tō hinengaro. Ka tino whakaiti i te taumahatanga ki tō hinengaro.Whakaharatauhia ēnei mea hei moe pai i te pō:
- Whakatūria he tikanga moe: Ngāna kia haere ki te moenga, kia ara ake hoki i te wā kotahi i ia rā. Whakaitihia te moe i te awatea i ngā wā katoa e taea ana.
- Rūma moeMe waiho hei moe noa iho: He pai te pānui pukapuka, te whakarongo rānei ki tētahi waiata whakangā i mua i te moe, engari me mahi i aua mea i waho o te rūma moe. Mā te whakawhāiti i te rūma moe ki te moe me te taatai, ka whiwhi tō roro i te tohu "koinei te wāhi hei moe."
3. Kia whakaaroaro tātou mō ā tātou kai me ā tātou inu.
Kāore he kai 'makutu' e whakaora wawe i te pouri. Heoi, mā te kai i tētahi kai taurite ka āwhina i tō tinana ki te whiwhi i ngā matūkai e hiahiatia ana, ā, ka noho ora tonu. Kaua e whai i ngā 'mahere kai' rerekē. Ka taea e ēnei te arahi ki te ngaronga katoa o ētahi matūkai. Engari, kia maumahara ki ēnei mea ngāwari:- Kai atu: Kai atu i ngā huawhenua , ngā hua rākau, ngā pīni, me ngā witi katoa pērā i te raihi parauri.
- Kia iti ake te kai: Te hinu, te huka , me ngā kai tukatuka.
- Kia tūpato ki te kawheine: Ka taea e ngā mea whakaohooho pērā i te kawheine, e kitea ana i roto i te kawhe, te tī, te tiakarete, me ētahi inu pūngao , te whakanui ake i tō manukanuka . Whakaitihia kia rite ki te taea.
4. Kia tino matara atu i te waipiro me ngā tarukino.
He rite te waipiro me te tarukino ki ngā hoa pai o te pouri. Arā, ka kino ake tō pouri i a rāua. He maha ngā wā ka haere tahi te pouri me te waranga tarukino. Waihoki, ka taea e te waipiro me ngā tarukino te aukati i te mahi tika o ō rongoā ārai pouri. Mena he raruraru tōu ki te whakamahi i ngā matū, he mea nui kia rapu āwhina inaianei kia ora katoa ai koe i te pouri.Ētahi atu tikanga iti whai hua
Haunga ngā mea o runga ake nei, whakaarohia hoki ēnei mea. He mea nui anō hoki ēnei hei whakatairanga i tō haerenga oranga hinengaro.| Tikanga | Hei whakarāpopototanga... |
|---|---|
| Te pānga o te rā | Ka pāngia ētahi tāngata e te pouri i ētahi wā o te tau, inā koa ka iti iho te hihi o te rā. Ka kiia tēnei ko te(Te Mate Pānga o te Wā - SAD). Mā te whiwhi i te iti o te rā i ia rā ka pai ake tō wairua. Kōrero ki tō tākuta mō tēnei. |
| Kia mau tonu te hononga ki ētahi atu. | Ka taea e te pouri te mea kua ngaro katoa tō kaha. Engari ngana ki te kōrero ki tō whānau me ō hoa i ngā wā katoa e taea ana. Whakahoutia he mahi whakangahau i pai ai koe i mua. Mā te noho mokemoke ka kino ake te pouri. |
| Wā Whakamutu | Whakatakotoria kia 15 meneti pea ia rā māu ake. Whakamahia taua wā hei whakawātea i tō hinengaro, hei mahi i tētahi mea e pai ana ki a koe, hei noho noa iho rānei. He rite tēnei ki te "whakahou anō i ō pākahiko hinengaro." |
Karere Tangohia ki te Kāinga
- Hei wikitoria i te pouri, kāore koe e hiahia ki te mahi i ngā huringa nui i te wā kotahi. Tīmatahia ki ngā mahi iti, māmā hoki i ngā wā katoa e taea ana.
- He rongoā kaha te whakakori tinana mō te tinana me te hinengaro. Whakamātauria te hikoi mō ētahi meneti i te rā.
- Ko te moe pai me te kai taurite te tūāpapa o tō oranga hinengaro.
- Āta karohia te waipiro me ngā tarukino. He arai nui ēnei ki tō haerenga whakaora.
- Kaua e mamae ko koe anake. Kōrero ki tētahi hoa pono, ki tētahi mema rānei o te whānau. Kia noho tahi me ētahi atu.
- I a koe e mahi ana i ēnei mea katoa, he mea nui kia whai i ngā tohutohu a tō tākuta, kia haere tonu hoki te maimoatanga.
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