I waenganui o te rā pukumahi, ka katia hoki ō kanohi i muri i te tina? Kei te ahua kua kore he kaha i roto i tō tinana, ā, kei te hiahia koe ki te moe i runga i tō tūru? I tēnei wā, he tokomaha te hunga e oma ana ki te inu i tētahi kapu kawhe, tī, i tētahi momo inu kaha rānei. Ko ētahi e kai ana i tētahi mea reka pērā i te tiakarete, i ngā pihikete rānei. He pono, ka hoatu he whakahihiri iti ki a koe i taua wā. Engari he wā poto noa iho. Ina memeha haere taua pikinga tere, ka nui ake tō ngenge i tō mua.

Nō reira, i tēnei rā ka kōrero tātou mō ngā huarahi ngāwari e 10 ka taea te mahi i roto i te iti iho i te 10 meneti hei whakakore i te hiamoe me te ngenge e whakangenge tonu ai koe, ā, hei pupuri i a koe kia hou, kia hihiko hoki i te roanga o te rā.

10 ngā huarahi māmā hei whakaora i tō tinana

Anei ētahi mea ngāwari ka taea e koe te whakamātau. Ki te meinga ēnei hei tikanga māu, ka kite koe i tētahi rerekētanga nui i roto i tō koiora.

1. Kai parakuihi pērā i te kīngi!

He tokomaha te hunga e kore e kai parakuihi nā te mea he pukumahi rātou. Koinei te hapa nui rawa atu e mahia ana e rātou. Kua kitea e ngā rangahau ko te hunga e kai parakuihi ana i ia ata he iti ake te ahotea me te ngenge i te hunga e kore e kai parakuihi. Engari he mea nui anō hoki te mea e kainga ana e koe mō te parakuihi. Engari kaua e kai i te parāoa reka, i te keke rānei, kai i ngā kai muka nui . Hei tauira, he tino pai te ōti porridge, te kurakkan talapa rānei. Mā ēnei momo kai ka whakahaere i tō hiakai tae noa ki te poutumarotanga. Nā te mea ahakoa e hiakai ana koe, ka ngenge tonu tō tinana.

2. Whakatōtōhia tō tinana kia paku (yoga)

He huarahi pai te yoga hei whakamama i te ahotea. I roto i te yoga, ka whakamahia e mātou ngā tū me ngā tikanga manawa hōhonu. He rite ki te whakakotahitanga o te whakakori tinana me te whakaaroaro. Ahakoa kāore e taea e koe te mahi i ngā tū yoga uaua, he nui te totoro mō te 5 ki te 10 meneti i te ata, i te wā mahi rānei. Mā tēnei ka pai ake te rere o te toto i roto i te tinana, ā, ka whakangāwari hoki te hinengaro.

3. Waiatatia tō waiata tino pai ki te reo nui!

He mea ngahau tēnei. Ina whakatangihia e koe tāu waiata tino pai, ka waiatatia nuitia, ka nui te harikoa hinengaro. Waihoki, ka whakaitihia e tēnei te taumata o ngā homoni ahotea i roto i tō tinana. Nō reira, ina kei te tari koe, ka uaua ki te mahi i tēnei mea nā te mea ka titiro ohorere mai ētahi atu ki a koe. Engari whakamātauria tēnei ki te kāinga, ki te wā rānei e taraiwa ana koe ko koe anake. Ka tino mārie koe!

4. Inuhia he karāhe wai

Ko te matewai, arā, te korenga o te wai i roto i te tinana, tētahi o ngā tino take o te ngenge me te hiamoe. Kāore he ture e kī ana me inu e koe kia 8 karāhe wai i te rā. Engari me inu e koe te nui o te wai e hiahiatia ana e tō tinana. Ki te kore koe e matewai, ā, he mārama te tae o tō mimi,, ko te tikanga he nui te wai i roto i tō tinana. Puritia he pounamu wai ki runga i tō tēpu. Whakatika i ia haora, inu wai ai. Ahakoa te hikoi noa, ka āwhina i a koe ki te whakakore i tō hiamoe .

5. Kai i ētahi nati (Kia haurangi!)

Kai i ētahi nati pērā i te aramona, te pīnati, me te nati kāhew. He nui te konupūmā me te folate i roto i ēnei, arā, ngā matūkai e rua e tika ana mō te pūngao me te hanga pūtau. Mēnā kāore i te nui ēnei matūkai, ka ngenge tonu pea koe.

6. Hongihia te hinamona.

E ai ki ētahi, mā te hongi i te rākau hinamona ka āwhina i te whakaiti i te ngenge, ā, ka nui ake te kaha o te tinana. Ki te kore he hinamona i te taha, ngana ki te whakamahi i te rau pepa mīti, i te kapia ngaungau rānei he kakara miniti. Ka taea hoki e te kakara reka o te miniti te āwhina i te whakamamae i te ngenge o ētahi tāngata. Me nui ake ngā rangahau hei whakaū i te pānga o ēnei kakara ki ō tātou taumata kaha, engari he mea ngāwari noa iho tēnei hei whakamātau.

7. Nekehia tō tinana, kia kaha!

He mea whakakaha ake te korikori tinana i te taiao. I ngā wā katoa e korikori tinana ana koe, ka pupuhihia te toto whai hāora ki tō ngākau,Ka tere te rere ki ngā uaua me te roro. Mā tēnei ka tere ake te whakapakari i a koe. Ahakoa ka taea e koe te whakawātea i te 10 meneti i te rā, mā te whakarite kia noho hei tikanga ka āwhina i te pupuri i tō taumata pūngao kia teitei. Haere poto noa i a koe e kōrero ana i te waea, piki i ngā arawhata kaua i te ararewa. Nekeneke haere i ngā wā katoa e taea ai.

8. Kia whiti ki te rā

Kua whakaatuhia e ngā rangahau he torutoru noa ngā meneti o te hikoi 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 te whakanui ake i tō whakaaro ki a koe anō. Ki te kore e taea e koe te wehe atu i te tari, whakatuwheratia ngā ārai kia uru ai te mārama ki roto i tō rūma.

9. Kai i tētahi kai totika

Me whai pūngao tō roro kia pai ai te mahi. Ina heke te taumata huka i roto i tō toto, ka puhoi te mahi a tō roro, ā, ka pōturi koe. Nō reira, ina hiamoe koe, hopukia he kai mātotoru hei hoatu i te pūngao e ranea ana mō te toenga o te rā. He pai ake te kai mātotoru kei roto he pūmua me ngā warowaihā e tere ana te tahu . Hei tauira, he panana me ētahi pīnati, he hua rānei me te miraka kawa.

10. Whakapaua te wā ki ngā hoa hihiko, pai hoki.

He tino hopuhopu ngā kare ā-roto . Ina noho tahi koe me te hunga e kino tonu ana, e amuamu ana mō ngā mea katoa, ka pau tō kaha. Engari ko te hunga e harikoa tonu ana, e hihiri tonu ana, ka nui te kaha me te ora e homai ana ki a koe. Nō reira, me noho tawhiti atu i te hunga e pau ana tō kaha, ā, me whakapau atu i te wā ki te hunga e whakahari ana i a koe, e whakahari ana hoki i a koe.

Whakamātauria te whakauru i ēnei tikanga ki roto i tō mahinga o ia rā. Ehara i te mea ka āwhina wawe noa i a koe, engari ka āwhina nui hoki i a koe kia ora hauora ake, kia kaha ake hoki i te wā roa. Ki te mea kei te mau tonu tō ngenge ahakoa te mahi i ēnei mea, he pai ake te toro atu ki tō tākuta whānau (tākuta) mō ētahi tohutohu .