Ina hoko tātou i ngā tarau, i ngā remu, i ngā tīni rānei, he maha ngā wā ka tirohia e tātou te rahi o te hope. Engari i mōhio koe ehara i te mea ko ngā kākahu anake te take o te rahi o tō hope? He tohu tino nui, he tohu nui hoki mō tō hauora whānui. Mā tēnei inenga ngāwari ka āwhina koe ki te whakatau i tō tupono ki te whakawhanake i ngā mate kino pēnei i te Mate Huka Momo 2, te toto toto tiketike, te cholesterol tiketike, me te mate ngakau.
Me pēhea te ine tika i te rahi o tō hope?
He rīpene ine noa anake tāu e hiahia ana mō tēnei mahi. He tino māmā noa iho. Kia kite tātou me pēhea te mahi tika.
1. Kimihia te wāhi tika: Tuatahi, kimihia te wāhi teitei rawa atu o tō wheua hope. I te nuinga o te wā, kei runga noa iho i tō puku tēnei.
2. Whakatakotoria te rīpene: Whakatakotoria te rīpene ine ki te tihi o taua wheua hope, ka pupuri tika ki tō tinana kia rite ki te taumata hope. Me whakarite hoki kia tika te rīpene mai i muri.
3. Ko te mea nui: Kaua e kumea te rīpene kia tino kikī rawa . Kaua hoki e kumea kia tino kikī rawa, kia tino kikī rawa rānei. Kia pai te tūnga ki te taha o te kiri. Kaua e pupuri i tō manawa, kaua hoki e ngote i tō puku i a koe e ine ana. Me noho marino noa.
4. Me ine: Me manawa hōhonu ki roto, me whakaputa katoa te manawa, ka pānui i te tau kei runga i te rīpene. Koinā te ine tuturu o tō hope.
He aha te hiranga o te rahi o te hope?
Ki te kī ngāwari, ko te rahi o tō hope he ine i te nui o te ngako kei roto i tō puku. Ko tēnei ngako puku, inā koa te momo e kiia nei ko te ngako visceral, te mea tino morearea.
He aha te Ngako Visceral? Koinei te paparanga hohonu o te ngako e karapoti ana i ngā whekau nui o roto i tō puku, pērā i tō ate me tō repeure. Ehara i te mea kei reira noa iho tēnei momo ngako. Ka tukuna e ia ngā homoni me ngā matū ki roto i ō toto e puta ai te mumura. Ko tēnei mumura tonu te tino take o ngā mate pūmau maha, pērā i te mate manawa me te mate huka.
I te pikinga ake o tēnei Ngako Ā-roto, ka heke te urupare a te tinana ki te homoni insulin, e whakahaere ana i te huka i roto i te tinana. Ka kiia tēnei he ātete insulin . Koinei te take matua o te whanaketanga o te mate huka i muri mai.
Hei tāpiri, ko te nui rawa o te ngako o te puku ka arahi ki te toto toto tiketike, te taumata cholesterol toto tiketike, me te mate ate momona, ā, ka nui ake te mōrearea o te mate ngakau i ēnei katoa.
Nā, he aha te rahi o te hope hauora?
Tērā pea ka rerekē tēnei i runga i tō ira tangata, tō teitei, tō tinana, tō tau, me tō iwi. Heoi anō, kua tukuna e ngā whakahaere hauora nui o te ao ngā taunakitanga whānui mō tēnei. He taunakitanga motuhake anō mō ngā tāngata o Āhia ki te Tonga pērā i a tātou.
| Te taunakitanga hauora | Mō ngā wāhine (he nui ake te mōrearea) | Mō ngā tāne (he nui ake te mōrearea) |
|---|---|---|
| Ngā taunakitanga whānui | Mena he nui ake i te 35 inihi | Mena he nui ake i te 40 inihi |
| Mō ngā tāngata o Āhia ki te Tonga - (Ko tā mātou taunakitanga tino tika) | Mena he nui ake i te 31.5 inihi (80 cm) te whānui | Mena he nui ake i te 35.5 inihi (90 cm) te whānui |
He huarahi kē atu anō hei ine i te porowhita o te hope?
Āe, he maha atu anō ngā tikanga. Mā ēnei ka mārama ake tō whakaaro mō tō mōrearea.
1. Ōwehenga o te hope-ki-te-hope
Ko tāu mahi i konei he titiro ki te rahi o tō hope e pā ana ki te rahi o tō hope.
- Me pēhea te ine: Inehia te rahi huri noa i te wāhanga iti rawa o tō hope. Kātahi ka inehia te whānui rawa o ō hope (te wāhi e tino pupū ake ai ō papa). Wehea te ine o tō hope ki te ine o tō hope.
- Mōrearea: Mena he nui ake tēnei ōwehenga i te 0.85 mō ngā wāhine , ā, he nui ake i te 0.90 mō ngā tāne , he tohu tēnā o te ngako puku nui rawa.
2. Ōwehenga o te hope ki te teitei
He tokomaha ngā tohunga e kī ana koinei te tikanga tino tika, ā, e taea ana te whakamahi puta noa i te ao.
- Ture matua: Me iti iho i te haurua o tō teitei te porowhita o tō hope.
- Me pēhea te ine: Inehia te porowhita o tō hope i roto i ngā inihi. Inehia hoki tō teitei i roto i ngā inihi. Wehea inaianei tō ine hope ki tō teitei. Mena he nui ake i te 0.5 te whakautu, kei te tūpono koe ki ngā raruraru hauora.
He huarahi māmā ki te mahi i tēnei me te kore rīpene!
Ka taea hoki e koe te mahi i tēnei mā te whakamahi i tētahi aho. Inehia, ka tapahia he aho he rite te roa ki tō teitei. Whakapikohia te aho kia rua. Kātahi ka takai i te aho kua whakapikohia ki tō hope. Ki te kore e taea te takai katoa ki tō hope, kua neke atu tō hope i te haurua o tō teitei. He tohu mōrearea tēnā.
He aha te whanaungatanga i waenga i te rahi o te hope me te BMI?
He maha ngā wā ka rongo tātou i te taupū papatipu tinana (BMI) ina kōrero tātou mō te taumaha. He huarahi māmā noa iho tēnei ki te kite mēnā kei te pai tō taumaha mō tō teitei. Engari he ngoikoretanga anō hoki tō te BMI. Kāore e whakaatu ana kei hea te ngako o tō tinana.
Whakaarohia he pai te BMI o tētahi (iti iho i te 25) engari he nui tōna hope. He nui ake hoki te mōrearea ki te mate manawa me te mate huka. I ētahi wā, he pai ake te pikitia o tō mōrearea hauora i te rahi o te hope i te BMI. Koia te take e whakamahia ai e ngā tākuta ngā inenga e rua.
Me pēhea te whakaiti i te rahi o te hope?
He hapa nui tēnei e mahia ana e te tini tāngata i konei. Ko te ngana ki te whakaiti i te taumaha mā te mahi noa i ngā mahi whakakorikori puku (ngā mahi whakakorikori tinana, ngā mahi sit-up).
He mea nui: Kāore e taea te whakaiti i te ngako i te wāhi kotahi o tō tinana. Ahakoa te nui o te whakakorikori puku e mahia ana e koe, e kore e whakaiti i te paparanga ngako i runga i tō puku. Mā aua whakakorikori ka whakapakari noa i ō uaua puku.
Hei whakaiti i te roa o tō hope, me whakaiti te taumaha o tō tinana katoa . Ko te huarahi pai ki te mahi i tēnā ko:
1. Kai taurite: Whakaitihia te kai karori. Whakaitihia ngā inu huka, ngā kai tere momona, me ngā kai he nui te huka.
2. Whakakorikori tinana auau: Tahuna ngā kaora mā te whakakorikori tinana. Mahihia ngā mahi whakakorikori tinana pēnei i te hikoi, te oma, te kaukau, te eke pahikara rānei i te iti rawa i te 5 ngā rā i te wiki, mō te iti rawa i te 30 meneti i te rā.
He pai ake te kōrero ki tō tākuta, me te tiki tohutohu mō tētahi kaupapa kai me te whakakori tinana e tika ana māu.
Karere Tangohia ki te Kāinga
- Ehara i te mea ko ngā kākahu anake te take o te rahi o tō hope, engari he nui hoki ōna kōrero mō tō hauora.
- Ko te ngako nui i roto i te puku, inā koa te ngako visceral e karapoti ana i ngā whekau, ka whakanui ake i te mōrearea o ngā mate kino maha, pērā i te mate huka me te mate manawa.
- I te ine i tō hope, me ine kia tika. Kaua e pupuri i tō manawa, kaua hoki e kumea tō puku ki roto. Me ine tonu i te wā e puta ai tō manawa.
- Hei ture māmā noa iho, ki te iti iho tō hope i te haurua o tō teitei, he tohu hauora tēnā.
- Hei whakaiti i tō hope, kāore e ranea te mahi noa i ngā mahi whakakorikori puku. Me whakaiti tō taumaha puta noa i tō tinana mā te kai taurite me te whakakorikori tinana auau. Kōrero ki tō tākuta mō tēnei.
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