Kei te kite koe i ō kanohi e piko ana i tō tēpu tari i muri i te tina? Kāore rānei, kua pāngia koe e te ngenge me te ngoikore i a koe e mahi ana i tētahi kaupapa nui, e ako ana rānei? Ina tupu tēnei, he tokomaha o tātou e rapu ana i tētahi rongoā tere—pēnei i te pihikete, i te tiakarete, i te kapu kawhe, i te inu pūngao rānei. Ahakoa ka puta he pikinga wā poto o te mataara i ēnei, kāore e roa. Kia pakaru te huka me te kawheine, he maha ngā wā ka nui ake tō ngenge i tō mua.
Whakarērea ngā Whakatikatika Tere: Me pēhea te Whakahoki Anō i te Hihiri
Ehara i te mea he wā poto noa iho te mea e hiahiatia ana e koe, engari he pūngao pumau mō te rā katoa. I tēnei rā, e tohaina ana e mātou ngā rautaki ngāwari tekau mai i Nirogi Lanka hei āwhina i a koe ki te whakakore i taua kare ā-roto puhoi, kia tino ora ai koe. He maha o ēnei e kore e neke atu i te 10 meneti te roa ki te mahi.
1. Kaua rawa e mahue te parakuihi!
E whakaatu tonu ana ngā rangahau he iti ake te ahotea me te ngenge o te hunga e kai parakuihi hauora ana i te hunga e kore e kai. Kōwhiria ngā kai muka nui, pērā i te ōti, kaua ki ngā keke reka. Ka whakarato te muka i te pūngao roa, ā, ka ārai i te hiakai i te roanga o te rā. Kia maumahara, ko te hiakai tētahi o ngā tino take o te ngenge.
2. Whakamātauria te Tū Yoga
Kua kitea e ngā rangahau ko te yoga tētahi o ngā huarahi tino whai hua hei whawhai i te ngenge. Ka whakakotahi te yoga i ngā tū ā-tinana me ngā mahi manawa hōhonu, hei mahi ā-tinana me te whakaaroaro. Ka whakaratohia he wairua whakamarie mō tō tinana me tō hinengaro.
3. Waiata Nui!
Mā te whakatangi i tāu waiata tino pai me te waiata tahi ka taea te whakapai ake i tō wairua, me te whakaheke hoki i ngā taumata o ngā homoni ahotea i roto i tō tinana. I a koe i te kāinga, hopukia he paraihe makawe hei hopuoro, ka whakatangi i tāu waiata tino pai. Ahakoa ka miharo pea ō hoa mahi ki te mahi koe i tēnei i te tari, he mea tino pai tēnei hei whakamātau i a koe e haere ana ki te mahi i roto i te motuka.
4. Inuhia he Karāhe Wai
Ko te matewai tetahi o ngā tino take ka ngenge koe, ka ngoikore rānei. Kāore koe e hiahia ki te whai i te ture "8 karāhe inu i te rā", engari he mea nui kia mau tonu te wai o tō tinana i te roanga o te rā. Ki te kore koe e matewai ana, ā, he mārama te tae o tō mimi, tera pea kua nui te wai o tō tinana. Me whakarite kia ara ake koe ki te inu i tētahi karāhe wai i ia haora. Mā te hikoi ki te tiki wai ka āwhina i te whakakore i te hiamoe.
5. Kai reka i ngā nati
Kaihia he ringa iti o ngā pīnati, o ngā aramona rānei, he nui te konupora me te folate. He mea nui ngā matūkai e rua mō te whakaputa pūngao me te hauora o ngā pūtau i roto i ō tātou tinana. Mēnā kāore i roto i ēnei, ka roa pea te ngenge.
6. Whakamātauria te Aromatherapy
E kī ana ētahi mā te hongi i te kakara o te rākau hinamona ka taea te whakaiti i te ngenge, ā, ka puta he wairua hou. Ki te kore he hinamona āu, ka taea tonu te whakamahi i tētahi monamona pepamene—mā te kakara whakahauora o te miniti ka āwhina i te tini o te tangata ki te wikitoria i te ngenge. Ahakoa me nui ake ngā rangahau e hiahiatia ana mō te pānga o ngā kakara ki ngā taumata pūngao, he tikanga māmā noa iho tēnei, he iti te mōrearea hei whakamātau.
He mea nui te nekehanga me te taiao!
Pērā i tāu kai, ka pā tika mai tō korikori tinana me te taiao e karapoti ana i a koe ki tō taumata pūngao.
7. Nekeneke haere
He mea whakakaha ake te korikori tinana i te taiao. I ia nekehanga, ka tere ake te rere o te toto whai hāora ki tō ngākau, ki ō uaua, ki tō roro. Ngāna kia tekau meneti pea ia rā hei whakakorikori tinana māmā hei pupuri i te taumata o te kaha. Kia kaha tonu te tinana i ngā wā katoa e taea ai e koe—ahakoa he mea ngāwari pēnei i te hikoi haere i te waea atu, kaua e noho noa, ka rerekē tonu.
8. Whiwhi i te Rā
E ai ki ngā rangahau, mā te hikoi i waho mō ētahi meneti i te rā paki ka pai ake tō wairua, tō mahara, me tō kaha ki te ako i ngā mahi hou. Mā te haere ki waho ka taea te whakanui ake i tō whakaaro ki a koe anō. Ki te kore rawa e taea e koe te haere ki waho, whakatuwheratia ngā ārai ka tukua te māramatanga taiao ki roto i tō rūma.
9. Kai i tētahi Paramanawa Hauora
Me whai wahie tō roro kia pai ai te mahi. Ki te tino heke te taumata o te huka i roto i tō toto , ka pōturi haere ō mahi hinengaro, ka noho pōturi koe.
Ki te hiamoe koe, me kai i tētahi kai e ranea ana hei whakapūngao mō te toenga o tō rā. Ko te kōwhiringa pai ko te whakakotahitanga o te pūmua me ngā warowaihā e mura puhoi ana. Hei tauira, he pai rawa atu te panana me te pata pīnati iti, te miraka kawa rānei me ngā hua hou . Ka āwhina ēnei ki te pupuri i ngā taumata huka toto pumau, kaua e whakararuraru, e whakararuraru rānei.
10. Karapotia koe ki ngā tāngata pai
He tino hopuhopu ngā kare ā-roto. Mā te noho tahi me te hunga e mau tonu ana te whakaaro kino, te whakaaro pōuri rānei, ka pau tō kaha. He rerekē, mā te noho tahi me te hunga harikoa, hihiri hoki, ka nui ake tō kaha me tō hihiri.
| Whakakaha Pūngao | Te Tangohanga |
|---|---|
| 1. Parakuihi | He pūngao mō te rā. Ko ngā kai tino muka te mea pai rawa atu. |
| 2. Yoga | Ka whakangāwari i te tinana me te hinengaro, ka whakaiti i te ngenge. |
| 3. Te Waiata | Ka whakaiti i te ahotea, ka whakanui hoki i ngā homoni e whakapūmau ana i te harikoa. |
| 4. Te whakamakuku | Ka ārai i te matewai, ka pupuri hoki i te hou o te tinana. |
| 5. Nati | E whakarato ana i te konupūmā me te folate e tika ana. |
| 6. Te kakara o te rongoā | Ka taea e ngā kakara pēnei i te hinamona, te miniti rānei te whakaoho tere i te ahua. |
| 7. Nekehanga | Ka whakanui ake i te rere o te hāora ki te roro me ngā uaua. |
| 8. Te mārama o te rā | Ka whakapai ake i te wairua me te mahara. |
| 9. Paramanawa Hauora | Ka pupuri i te huka toto kia pumau, ā, ka whakakaha hoki i te roro. |
| 10. Ngā Hoa Pai | Ka whakanui ake ngā waiaro pai i tō ake kaha me tō wairua. |
Ki te mea kei te pā tonu te ngenge, te ngenge kore whakamārama, ahakoa te whakamātau i ēnei panonitanga, he tohu pea tēnei nō tētahi raruraru hauora kei roto. Mēnā he pēnei, tēnā whakapā atu ki tō kaiwhakarato hauora matua mō ngā tohutohu ngaio.
Karere Tangohia ki te Kāinga
- Mō te kaha tere, whiriwhiria ngā kai hauora kei roto te pūmua me te warowaihā matatini, kaua ngā kai reka huka.
- Ko te matewai tetahi o ngā tino take o te ngenge. Kia maumahara ki te inu wai nui i te roanga o te rā.
- Ahakoa te 10 meneti noa iho o te whakakori tinana māmā i te rā, ka taea e koe te whakanui ake i tō pūngao.
- Ka pā tō hauora hinengaro ki tō kaha tinana. Whakaitihia te ahotea, ā, karapotia koe ki ngā tāngata pai .
- Mena kei te pāngia koe e te ngenge mau tonu, ā, kāore e pai ake i ēnei huringa āhua noho, he mea nui te rapu tohutohu hauora .
Pūngao, ngenge, hiamoe, whakanui pūngao, oranga, hauora, kai totika
