Ko te noho hei whaea hou tētahi o ngā wheako tino ataahua o tō ao. I taua wā anō, tera pea kei te pōuri koe i ngā huringa e pā ana ki tō tinana, inā koa te pikinga o te taumaha. He mea noa te whakaaro, "Ka hoki mai anō rānei tōku tinana tawhito?" Kaua e manukanuka. He tukanga tēnei e roa ana te wā. Ko te mea nui ko te mahi hauora me te tika. He iti noa ngā hapa e mahia ana e te tini o ngā whaea me te kore e mōhio. I tēnei rā, ka kōrero tātou mō aua hapa me pēhea te karo i aua hapa.
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1. Te tumanako ki ngā hua tere me te hohoro
He tokomaha ngā whaea, ahakoa kotahi marama i muri i te whānautanga o te pēpi, ka whakamātau tonu i ngā kākahu tawhito, ka tangi, "Āe, he puku tonu tōku." Mā tēnei momo hohoro ka taea e koe te mahi i ngā mea ka tere ai te hua, engari he kino ki tō tinana i te wā roa.
Hei tauira, te kai i te kotahi momo kai anake (hei tauira, te kai hua anake i te rā katoa), te whakaiti ohorere rānei i te kai. Ka kiia ēnei he "kai āhua hou". Tērā pea ka tere te heke o tō taumaha. Engari ina tīmata anō koe ki te kai i te āhua noa, tērā pea ka nui ake tō taumaha i tō taumaha i ngaro. Ka taea e tēnei te whakanui ake i tō pouri.
Ko te otinga pai rawa atu: Kaua e tere, kia manawanui. Kia mahara, e iwa marama te roa o te whakanui i taua taumaha katoa, nō reira ka roa te wā hei whakaiti. E ono wiki te roa hei whakaiti i te haurua o te taumaha i piki ake i a koe. E ono ki te tekau mā rua marama pea hei whakaiti i te toenga. Kōrero ki tō tākuta kia whakawhanakehia he mahere whakaiti taumaha hauora , roa hoki e tika ana māu.
2. Te whakataurite i a koe ki ngā tāngata rongonui
Ina kite koe i ngā whakaahua o ngā kaiwhakaari wahine me ngā tauira i runga i ngā pāpāho pāpori e āhua hiroki ana pērā i ō rātou āhua i ngā wiki e rua kua pahure ake nei i muri i te whānautanga, tera pea koe e whakaaro ana, "He aha ahau anake i pēnei ai?" Engari ehara tēnā i te pono.
He tokomaha o rātou he kaiwhakaako whaiaro, he tohunga kai, tae atu ki ngā kaimahi tunu kai. Waihoki, ko ētahi o ngā tikanga e whakamahia ana e rātou hei whakaiti i te taumaha, kāore pea i te tino hauora. Nō reira kaua e whakarite i tō oranga ki tō rātou. Ka tāpiri noa iho tēnā i te pēhanga koretake ki a koe anō.
Ko te otinga pai: Arotahi ki tō tinana. Kaua e whakarite i tō haerenga ki tā ētahi atu. Ko te mea nui kia ora koe, kia harikoa hoki .
3. Kāore i te nui te moe
He moemoeā kua tutuki te moe tahi me tētahi pēpi hou i te pō. Engari i mōhio koe he hononga nui kei waenganui i te moe me te taumaha?
Kua kitea e ngā rangahau he uaua ake te whakaiti i te taumaha o ngā whaea e moe ana mō te 5 hāora, iti iho rānei i te rā, i ngā whaea e moe ana mō te 7 hāora pea. Ina kore koe e moe nui, ka rerekē ngā homoni o tō tinana, ka nui ake te hiakai, ka nui ake hoki te penapena ngako.
Ko te otinga pai: Moe wawe i ia wā e moe ana tō pēpi. Waiho ētahi mahi o te whare ki te taha, ā, whakaritea te moe hei kaupapa matua. Ehara i te mea ka hoatu he pūngao ki a koe, engari ka āwhina anō hoki i a koe ki te whakaiti i tō taumaha.
4. Te whakatakoto kai ki roto i te putea mō te pēpi anake
Ina whakarite koe ki te haere ki te whare hauora, ki te toro atu rānei ki tētahi whanaunga, ka tākaihia e koe ngā mea katoa e hiahiatia ana e koe ki roto i te putea a tō pēpi. Ngā pounamu, ngā nāpi, ngā kākahu... engari ka wareware koe ki a koe anō?
Ina ngenge koe, e hiakai ana hoki i muri i tētahi haerenga, tera pea ka whakamatautauria koe ki te kai i ngā mea katoa ka taea e koe te tiki (he maha ngā wā he nui te huka me te ngako).
Ko te otinga pai rawa atu: I a koe e tākai ana i te putea a tō pēpi, tākaihia ētahi kai hauora māu. Hei tauira:
- Ētahi pīni tīhi kohuatia
- He panana
- He miraka kawa
- Ētahi hua maroke
- He pounamu wai
Mā te pupuri i tētahi mea pēnei i te taha o te whare ka āwhina i a koe ki te karo i te kai i ngā kai kāore e hiahiatia.
Ngā hapa me ngā otinga matua mō te whakaiti taumaha
Hei whakamārama ake i ngā kōrero kua kōrerotia nei, tirohia tēnei ripanga.
| Ngā hapa noa e mahia ana e koe | Ko te otinga hauora mō tēnā |
|---|---|
| Te peke i ngā kai Kāore e kai i te awatea/pō nā te mea kei te pukumahi koe ki te pēpi. | Kaua e peke i ngā kai. Ina pēnā koe, ka tīmata tō tinana ki te penapena ngako. Kai i tētahi mea iti (he hanawiti, he hupa) i ngā wā katoa. |
| Te whakatakoto i ngā whāinga kāore e taea te whakatutuki Te whakatakoto i ngā whāinga nui, pēnei i te ngaronga o te 10 kirokaramu i roto i te marama. | Kia manawanui. Kia mārama koe e ono ki te tekau mā rua marama te roa hei whakaiti i tō taumaha kia ora ai. Tērā pea kāore te āhua o tō tinana e hoki katoa ki tōna āhua o mua, he mea noa tēnā. |
| Te kai i a koe e mahi ana i tētahi atu mea Te kai i a koe e mātaki ana i te pouaka whakaata, i runga waea, i te mahi whare rānei. | Ina kai koe, noho mō te iti rawa i te 5 meneti, ka aro ki tāu kai. Pērā ai ka mōhio koe ki te nui o tāu e kai ana. |
Kia pehea te nui o te kai me kai koe hei whakaiti i te taumaha?
I te toharite, me kai e te whaea hou te iti rawa 1,800 karori ia rā. Mena kei te whāngai u koe, me tāpiri e koe kia 500 karori ki tēnā nā te mea me nui ake te kaha o tō tinana ki te whakaputa miraka.
Ko te mea nui: Kaua e whakaiti rawa i te kai i te wā kotahi. Ina koa he whaea whāngai u koe, ka pā pea ki te whakaputa waiū. Nō reira, he pai ake te tīmata i ngā mahi whakakori tinana iti me te kai taurite. Kōrero ki tō tākuta mō tēnei, ā, whakaarohia he mahere.
Karere Tangohia ki te Kāinga
- Hoatu he wā ki tō tinana: E iwa marama te roa o te pikinga o tōna taumaha, he roa anō hoki te wā e hiahiatia ana hei whakaiti i tōna taumaha. Kia manawanui.
- Kaua e rapu i ngā rongoā tere: Kaua e kai i ngā kai rongonui e oati ana ki te whakaheke taumaha tere. Ka pā kino pea ēnei mō te wā roa.
- Whakaritea te moe kia rite ki te mea nui: Moe i te wā e moe ana tō pēpi. He mea nui te moe mō te whakaiti i te taumaha.
- Kaua e peke i ngā kai: Kai i tētahi kai hauora, taurite i te wā tika. Kia tūpato ki ō kai, inā koa mēnā kei te whāngai u koe i te pēpi.
- Kaua e whakarite i a koe ki ētahi atu: He ahurei tō haerenga ki a koe anō. Kaua e tukua koe kia whara mā te whakarite i a koe ki ngā mea e kitea ana e koe i runga i ngā pāpāho pāpori.
- Rapua he tohutohu hauora: I mua i te tīmatanga o tētahi kaupapa whakaiti taumaha, kōrero ki tō tākuta mō te mahere e pai ana mōu.
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