Kua pōuri kē koe i muri i te oma i runga i ngā arawhata, te oma i muri i te pahi, te tākaro rānei me tētahi tamaiti nohinohi? Tērā pea ka uaua ki a koe te manawa, tērā pea ka pā te uma... He mea noa pea tēnei ki te nuinga o te tangata. Engari he tohu pea tēnei mō tētahi mea tino nui ki roto i ō tātou tinana: te hauora o ō tātou ngākau me ō tātou pukahukahu.
He aha te manawanui o te ngākau me te ngākau?
Ka karangatia hoki tēnei e ētahi ko te '(Hauora Tinana)'. He māmā noa iho, ka ine i te pai me te whai huatanga o tō ngākau me ōu pukahukahu ki te whakarato i te nui o te hāora e hiahiatia ana e tō tinana ina whakakori tinana koe i te kaha taurite.
Whakaarohia kei te hikoi koe, kei te oma, kei te tākaro hākinakina rānei i te tere. I taua wā, me nui ake te kaha e hiahiatia ana e ō uaua, arā, he nui ake te hāora i te mea noa. Mena kei te taumata pai tō 'Manawanui o te Ngākau', ka taea e tō ngākau me ō pukahukahu te tohatoha i tēnei nui o te hāora puta noa i tō tinana me te kore he raruraru.
Ko te mutunga iho, ka taea e koe te whakakori tinana mō te wā roa me te kore e ngenge . Ka iti ake tō ngenge, ā, ka iti ake te tūponotanga ka hemo tō manawa.
He aha ngā painga o te manawanui pai o te ngākau?
Kāore e taea te tatau i ngā painga o te pupuri i tēnei i te taumata pai. He rite ki te 'ratonga tuku' e kawe ana i te pūngao ki ngā tiriona pūtau o roto i tō tātou tinana e mahi pai ana. Me titiro tātou ki ētahi o ēnei painga.
| Painga | Me pēhea te āwhina i tō tātou tinana |
|---|---|
| Te whakapakari i te ngākau me ngā pukahukahu | Nā te mea me kaha te mahi a ēnei okana e rua i te wā e whakakorikori ana, ka kaha ake rāua i te roanga o te wā. |
| Te cholesterol hauora me te toto toto tiketike | Ka āwhina i te whakaiti i te taumata o te cholesterol kino, te whakanui ake i te taumata o te cholesterol pai, me te whakahaere i te toto toto tiketike. |
| Te whakaiti i te mōrearea o te mate | Ka tino whakaiti i te mōrearea o ngā mate kore-pipiri maha pērā i te mate manawa, te toto toto tiketike, me te mate huka. |
| Te whakangawari i ngā mahi o ia rā | Ka taea e koe te mahi i ngā mahi o ia rā pēnei i te amo i te kawenga kākahu, te piki arawhata rānei, me te kore e ngenge, e hinga rānei. |
| Oranga hinengaro | Ka whakapai ake i te mahi a te roro, ā, ka whakanui ake hoki i te whakaputanga o ngā homoni e āwhina ana ki te whakaiti i te ahotea me te meinga koe kia harikoa. |
| Te roa o te ora | Kua whakamātauhia e ngā rangahau he roa ake te roa o te oranga o te hunga hauora tinana. |
Āe, me pēhea tātou e whakapai ake ai i tēnei?
Koinei te wāhanga tino nui. Ehara i te mea uaua te whakapai ake i tēnei hauora tinana. Ko te mea nui ko te tīmata iti, ka haere tonu.
Ka taea e koe te tīmata ki te whakakorikori tinana me te 10-15 meneti noa iho i te rā. Kātahi ka whakanuia haeretia te wā mā te torutoru meneti i ia wiki. (Ko te tikanga, e taunakihia ana kia whakakorikori tinana ngā pakeke mō te 150 meneti pea i te wiki.)
Haunga te whakanui ake i te wā, ka taea hoki e koe te whakanui ake i te kaha, te 'kaha' rānei, o tō whakakori tinana. Hei tauira, whakanuia te tawhiti e hikoi ai koe, mēnā rānei kei runga koe i te mīhini oma, whakanuia te pikinga. Ka hoatu e ēnei mea katoa he 'wero' ki tō ngākau me tō pukahukahu. Ka kaha ake rātou ina werohia.
He maha ngā tikanga whakakori tinana motuhake
Koinei ngā tikanga whakakori tinana e rua e tino rongonui ana, e tino whai hua ana hoki i ēnei rā.
- Whakangungu Wā Whakateretere (SIT):Ko te mahi i tētahi mea kia tere rawa atu, pērā i te oma, te eke pahikara rānei, mō tētahi wā poto rawa, pērā i te 10-30 hēkona. Kātahi ka okioki mō te 2-5 meneti, kātahi ka mahi anō. Kua kitea e ngā rangahau mā te mahi i tēnei 3-7 wā ka taea te whakanui ake i tō hauora tinana i waenga i te 4% me te 13.5% i roto i ētahi wiki.
- Whakangungu Wā-Teitei Kaha (HIIT): He rite tēnei ki te SIT, engari kei roto ko ngā wā whakakori tinana kaha-nui me ngā wā whakakori tinana iti-kaha. Hei tauira, ka oma pea koe i tō tere tere mō te meneti kotahi, kātahi ka hikoi mō ngā meneti e rua. Ka oma pea koe mō te meneti kotahi, kātahi ka hikoi mō ngā meneti e rua. Kua whakaatuhia e tēnei tikanga ka whakapiki ake i te hauora tinana tae atu ki te 38% ki te 79%.
He aha ētahi mahi ngāwari hei whakapai ake i tēnei hauora tinana?
Ki te mea he uaua ki a koe te mahi i ngā mea pēnei i te ``(HIIT)``, kāore he raruraru. He maha ngā mahi whakakori tinana tino māmā, engari he whai hua ka taea e tātou te mahi i ia rā. Mā ēnei mahi ka paku whakanui ake i tō tere manawa me tō tere ngakau.
| Whakakorikori tinana | Ngā tohu motuhake |
|---|---|
| Te hikoi | Ko te huarahi pai me te huarahi māmā ki te tīmata ko te hikoi tere. |
| Te oma/Te oma tere | He nui ake ngā hua e puta mai ana i te hikoi. Ka taea e koe te tīmata mā te oma. |
| Pahikara | He mahi whakakori tinana ngahau, kāore e tino pēhi i ngā hononga. |
| Kauhoe | He tino pai te mahi whakakori tinana mō te tinana katoa. |
| Kanikani | He mahi tino pai hoki te kanikani ki te waiata mō te ngākau. |
| Te piki arawhata | Whakatakotoria he tikanga ki te whakamahi i ngā arawhata, kaua i te ararewa. |
Ahakoa tō tau, ka taea e koe te whakapai ake i tō manawanui ngākau. Ko te mea nui kia mahia i runga i te haumaru, i roto hoki i te huarahi e pai ana ki tō tinana.
He mea tino nui: I mua i te tīmatanga o tētahi kaupapa whakakori tinana hou, inā koa mēnā he mate hauora tōu pēnei i te mate manawa, te mate huka, te toto toto tiketike rānei, me kōrero koe ki tō tākuta. Ka taea e ia te ārahi i a koe mō ngā whakakori tinana e pai ana mō tō hauora me te roa o te wā me mahi koe i aua mea.
Karere Tangohia ki te Kāinga
- Ko te Manawanui o te Ngākau ko te kaha o tō ngākau me ōu pukahukahu ki te whakarato hāora ki te tinana i te wā e whakakorikori ana.
- Mā te pupuri i tēnei taumata ki te taumata pai ka āwhina i te hauora o te ngākau, te toto toto, me ngā taumata cholesterol, me te whakaiti i te mōrearea o te mate.
- Ka taea te whakanui ake i tēnei hauora tinana mā roto i ngā mahi whakakori tinana māmā pēnei i te hikoi, te oma, te kaukau, me te eke pahikara.
- Tīmata ki te 10-15 meneti i te rā, kātahi ka whakanui haere i te roa me te kaha o tō whakangungu.
- He mea tino nui kia kōrero koe ki tō tākuta i mua i te tīmatanga o tētahi kaupapa whakakori tinana, ina koa mēnā he mate hauora anō tōu.
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