Kei te hiamoe koe i muri i te tina i a koe e noho ana i roto i tō tūru tari? Kua pāngia rānei koe e te ngenge me te kore ora i a koe e mahi ana i ngā mahi nui, e ako ana rānei? I ngā wā penei, he tokomaha o tātou kua taunga ki te oma ki te toa me te kai pihikete, ki te kai tiakarete, ki te inu kawhe, ki te inu
pūngao rānei. Ahakoa he iti noa te ahua o te whakanui i taua wā, he poto noa iho te roa. Ina memeha te whakanui wā poto mai i te huka me te kawheine, ka tīmata koe ki te ngenge nui atu i mua.
Engari i ngā otinga rangitahi, me pēhea tātou e tino hihiri ai?
Ehara i te mea ko te whakakaha rangitahi te mea e tino hiahiatia ana e tātou, engari he whakakaha e mau tonu ana i te roanga o te rā. I tēnei rā kei te kōrero tātou mō ngā huarahi ngāwari tekau hei whakakore i taua kare ā-roto hoha, ngenge hoki, hei whakahauora i a koe. Ko ētahi o ēnei mea ka roa ake i te 10 meneti hei mahi.
1. Kaua rawa e whakarērea te parakuihi!
Kua whakaatuhia e ngā rangahau he iti ake te ahotea me te ngenge o te hunga e kai parakuihi ana i ia wā, i te hunga e kore e kai parakuihi. Engari i te kai i tētahi kai reka, i tētahi keke rānei, mā te kai i tētahi kai muka nui, pērā i te ōti, ka roa ake te pupuri i ō taumata pūngao. Mā tēnei anō hoki koe e āwhina kia kore ai e hiakai i muri mai i te rā.
Ko te hiakai tētahi o ngā tino take o te ngenge .
2. Me whakamātau tāua i tētahi tū yoga?
Kua kitea e ētahi rangahau ko te yoga tētahi o ngā huarahi pai rawa atu hei whawhai i te ngenge. I roto i te yoga, ka whakamahia e tātou ngā tū tinana me ngā mahi manawa hōhonu. He
mahi whakakori tinana , he mahi whakaaroaro hoki. Ka hoatu e ia ki tō tinana me tō hinengaro he wairua whakangā.
3. Waiatahia he waiata kia rite ki tō hiahia!
Mā te whakatangi i tāu waiata tino pai, me te waiata i te waiata kia rite ki tō ngākau, ehara i te mea ka harikoa tō hinengaro anake, engari ka whakaitihia hoki te taumata o
ngā homoni ahotea i roto i tō tinana. Nō reira, i a koe i te kāinga, whakamahia tō paraihe makawe hei hopuoro, ka whakatangi i tāu waiata tino pai, ka waiatatia kia nui te reo. Engari ki te mahi koe i tēnā i te tari, ka titiro mai ētahi ki a koe me te miharo. Nō reira, ka taea e koe te whakamātau i tēnei i ngā wā pēnei i roto i te motuka.
4. Inuhia he karāhe wai
Ko te matewai, te kore rānei o te wai i roto i te tinana, tētahi o ngā tino take o te ngenge me te ngoikore. Kāore koe e hiahia ki te whai i te ture "8 karāhe wai i te rā". Engari he mea nui kia inu wai i te roanga o te rā kia whiwhi ai tō tinana i te nui o te wai e hiahiatia ana. Ki te kore koe e matewai, ā, he mārama te tae o tō mimi, ko te tikanga he pai te wai o roto i a koe.
Whakatika ake i ia haora, inuhia he karāhe wai. Ahakoa he hikoi noa iho, ka āwhina i a koe kia noho mataara tonu.
5. Kai i ētahi nati.
Kaihia he ringa pīnati, he aramona rānei, he nui ngā matūkai e kiia nei ko te konupūmā me te folate. He mea nui ēnei matūkai e rua mō te whakaputa pūngao me te hanga pūtau i roto i ō tātou tinana. Ina kore ēnei i roto i te tinana, ka ngenge tonu tātou.
6. Hongihia te hinamona.
E ai ki ētahi, mā te hongi i te iti o te kiri hinamona ka āwhina i te whakaiti i te ngenge me te whakanui ake i te kaha. Ki te kore he hinamona i a koe, he pai noa te paku pepa mīti i roto i tō putea. Ka āwhina anō hoki te kakara reka o te mīti i ētahi tāngata ki te patu i te ngenge. Me nui ake ngā rangahau hei whakatau i te pānga o ēnei kakara ki ngā taumata kaha, engari he mea ngāwari noa iho tēnei hei whakamātau.
He mea nui anō hoki te nekehanga me te taiao!
Pērā i te kai me te inu, ka pā tika mai ō mahi me tō taiao ki tō taumata pūngao.
7. Neke haere mārire, hikoi haere.
He mea whakakaha ake te whakakori tinana i te tinana. Nā te mea i ia wā ka whakakori tinana koe, ka tere ake te rere o te toto whai hāora ki tō ngākau, ki ō uaua, me tō roro.
Mā te whakarite kia 10 meneti noa iho te whakakori tinana i te rā ka āwhina i te pupuri i te taumata o tō pūngao kia teitei. Neke haere i ngā wā katoa e taea ana e koe. He hikoi haere noa iho i te wā e waea ana koe.
8. Kia whiti ki te rā
E whakaatu ana ngā rangahau mā te hikoi noa i waho i te rā paki ka taea te whakapai ake i tō wairua, tō mahara, me tō kaha ki te ako i ngā mea hou. Mā te haere ki waho ka taea hoki te whakanui ake i tō whakaaro ki a koe anō. Ki te kore e taea e koe te haere ki waho, whakatuwheratia ngā ārai kia uru ai te mārama ki roto i tō rūma.
9. Kai i tētahi kai mātotoru
Me whai wahie tō roro kia pai ai te mahi. Ki te heke te taumata o te huka i roto i tō toto , ka pōturi ake hoki te mahi a tō hinengaro. Koia te take ka tīmata ai koe ki te pōuri.
Ki te hiamoe koe, kainga he kai iti hei whakakaha i a koe mō te toenga o te rā. Ko te mea pai ko te whakakotahitanga o te pūmua me ngā warowaihā e mura puhoi ana. Hei tauira, ka taea e koe te kai i tētahi mea pēnei i
te panana me te pata pīnati, i tētahi miraka kawa rānei me ētahi hua hou . Mā ēnei ka āwhina i te pupuri i te pumau o
ngā taumata huka toto , me te kore e piki me te heke ohorere.
10. Karapotia koe ki ngā hoa harikoa.
He tino hopuhopu ngā kare ā-roto. Ina noho koe i te taha o te hunga e amuamu tonu ana, e pōuri ana mō ngā mea katoa, ka rite pea ki te memeha haere tō kaha. Engari ko te hunga harikoa tonu, hihiri tonu, ka taea e rātou te whakaara ake i a koe.
| Te tikanga mō te whakanui ake i te kaha | I roto i te poto... |
|---|
| 1. Parakuihi | Ka hoatu ki a koe te pūngao e hiahiatia ana hei tīmata i te rā. Ko ngā kai he muka te mea pai rawa atu. |
| 2. Yoga | Ka whakangāwari i te tinana me te hinengaro, ka whakamamae hoki i te ngenge. |
| 3. Te Waiata | Ka whakaiti i te ahotea, ka whakapiki hoki i ngā homoni harikoa. |
| 4. Inu wai | Ka ārai i te matewai, ka whakahauora hoki i te tinana. |
| 5. Ngā momo nati | E whakarato ana i te konupūmā me te folate, he mea nui mō te pūngao. |
| 6. Te kakara | Ka taea e te kakara o te hinamona, te miniti rānei te whakaoho tere i te hiahia. |
| 7. Te neke | Ka whakarato i te hāora ki te roro me ngā uaua, ā, ka whakanui ake i te pūngao. |
| 8. Te mārama o te rā | Ka whakapai ake i te wairua me te mahara. |
| 9. He kai hauora | Ka pupuri i te taumata huka toto kia pumau, ā, ka whakarato hoki i te wahie ki te roro. |
| 10. Ngā hoa hihiri | Ka whakanui ake ngā waiaro pai i tō kaha me tō wairua. |
Mena kua whakamātau koe i ēnei tikanga māmā, ā, kei te pā tonu te ngenge kāore i te mārama, he tohu pea tēnei nō tētahi atu raruraru hauora. Nō reira, he pai ake
te toro atu ki tō tākuta mō ētahi tohutohu .
Karere Tangohia ki te Kāinga
- Engari i ngā inu huka, i ngā kai rānei hei whakanui tere i te pūngao, kainga he kai hauora kei roto he pūmua me te warowaihā .
- Ko te matewai tetahi o ngā tino take o te ngenge. Kaua e wareware ki te inu wai nui i te roanga o te rā.
- Ka taea e koe te whakanui ake i tō taumata pūngao mā te wehe i te 10 meneti noa iho i te rā hei mahi i tētahi mahi whakakori tinana.
- Ka pā anō hoki tō hauora hinengaro ki tō kaha tinana. Whakaitihia te ahotea, ā, karapotia koe ki ngā hoa harikoa .
- Mena he roa tō ngenge, ā, kāore e taea te whakahaere e tētahi o ēnei mea, he mea nui kia rapu tohutohu hauora koe .
Pūngao, ngenge, hiamoe, whakanui pūngao, oranga, kai totika
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