Ko te ahotea , e mōhiotia ana rānei e tātou katoa, he wāhanga o ō tātou oranga. Inaa, tera ētahi wā ka taea e tētahi taumata ahotea te āwhina i a tātou ki te whakatutuki i ngā mahi me te whakatutuki i ngā mahi. I ētahi wā, he wāhanga tūturu o te ao te ahotea nui, pērā i te wā e pāngia ana tātou e te mate kino, te ngaronga o te mahi, te matenga rānei o tētahi mema o te whānau. He mea noa te pōuri me te manukanuka i ngā wā pēnei.
Engari, ki te roa atu i te torutoru wiki te roa o tēnei pouri me te manukanuka, ā, ki te tīmata te whakararuraru i ō mahi o te whare, i tō mahi rānei, me toro atu ki tō tākuta, me kōrero ki a ia. Kātahi ka kōrero te tākuta ki a koe, ka whakatau i te maimoatanga e hiahiatia ana e koe, pērā i te tohutohu (whakaora) me te rongoā rānei, ki te tika.
Ngā mea taketake ka taea e koe te mahi hei whakahaere i te ahotea i mua i te piki haere
I mua i te tuku i te ahotea kia tae ki roto i ō tātou mahunga, kia huri ai hei raruraru nui, he maha ngā mea ka taea e tātou te ako hei whakahaere i a tātou anō. Ki te whakauru koe i ēnei tohutohu iti ki roto i tō koiora, ka taea e koe te whakahaere i te ahotea ki te taumata nui.
- Kia mau ki te whakaaro pai: Ngāna kia kite i te pai o ngā mea katoa. Ina puta he raruraru, whakaharatau ki te whakaaro, "Me pēhea taku whakatau i tēnei?" kaua ki te whakaaro "He aha tēnei e pā ana ki ahau?"
- Whakaaetia ngā mea kāore e taea e koe te whakahaere: Tērā ētahi mea kāore e taea e tātou te whakahaere. Whakaarohia ngā mea pēnei i te waka i runga i te rori, ngā whanonga a ētahi atu. Mā te manukanuka ki ēnei mea ka nui ake tō ahotea. Nō reira, whakatauhia "Kāore e taea e au te whakarerekē i tēnei."
- Kia kaha: Kaua e whakapuaki i ō kare ā-roto me ō whakaaro i roto i te riri, i te hamama rānei, engari me whakaharatau ki te whakapuaki i aua kare ā-roto me te mārama. Hei tauira, ina homai e tetahi he mahi kāore e taea e koe te mahi, kaua e riri me te kī, "He raruraru tēnei, kei te homai e koe ngā mea katoa ki ahau!", ka taea e koe te karo i ngā raruraru koretake mā te kī mārire, "Aroha mai, kua pukumahi rawa ahau ki te tango i tēnei mahi."
- Whakahaerehia tō wā kia pai: Tuhia ō mahi o ia rā kia rite ki te raupapa. Whakaritea ngā mea tino nui ki mua. Mā tēnei ka āwhina i a koe ki te whakakore i te whakaaro "He pukumahi rawa ahau, kāore he wā ki te mahi i tetahi mea."
- Whakaharatauhia te kī 'kāo': I roto i tō tātou ahurea, he uaua te kī 'kāo' i ētahi wā. Engari kaua e wehi ki te kī 'kāo' ki tētahi tono e tino pēhi ana i a koe.
- Whakaritea he wā mō tētahi mahi whakangahau: Kimihia he wā iti i ia rā hei mahi i tētahi mea e pai ana ki a koe. He pānui pukapuka pea, he whakarongo waiata, he māra, he tuhi rānei.
- Waipiro,Me matara atu i ngā tarukino : Kaua e tahuri ki te waipiro, ki te hikareti, ki ētahi atu tarukino rānei hei rongoā mō te ahotea. Ahakoa te āhua nei kei te whiwhi koe i te whakaoranga mō te wā poto, ka nui ake te ahotea ki tō tinana.
- Whakapaua te wā ki te hunga e arohaina ana: Kōrerohia ō raruraru ki tētahi hoa pono, ki tētahi mema rānei o te whānau. Ko ngā hononga pāpori tētahi o ngā huarahi pai ki te whakaiti i te ahotea.
Whakamātauria ēnei huringa āhua noho
Kia titiro tātou ki ētahi mea matua ka taea e koe te tāpiri atu ki tō momo noho hei whakahaere i te ahotea.
1. Whakakorikori tinana
Ko tētahi o ngā painga matua o te whakakori tinana ko te moe pai i te pō . Mā te moe pai ka nui ake tō kaha ki te whakahaere i te ahotea. Kua kitea e ngā rangahau he pai ake te moe ngaru puhoi o te hunga e whakakori tinana ana, he momo moe hohonu e whakatika ana i te roro me te tinana . Engari kia maumahara ko te whakakori tinana tata ki te wā moe ka whakararuraru i te moe o ētahi tāngata.
Waihoki, ina whakakorikori tinana tātou, ka tukuna e ō tātou tinana ngā homoni pēnei i te endorphins me te endocannabinoids . He rongoā mamae tūturu ēnei, he rongoā moe, ā, he rongoā whakamarie i te hinengaro. Ko ēnei homoni anō hoki te take o te "runner's high" e pā ana ki ētahi tāngata i muri i te oma roa.
| Ngā mahi ngāwari hei āwhina i te whakaiti i te ahotea | |
|---|---|
| - Te oma | - Pahikara |
| - Kauhoe | - Ngā mahi ā-hauora |
| - Kanikani | - Te Hīkoi Tere |
He mahi whakangungu motuhake tāu.Ki te kore he wā, kimihia he huarahi hei noho pukumahi i roto i tō rā mahi. Hei tauira, eke pahikara ki te toa, piki i te arawhata kaua i te ararewa, tū rānei tō waka ki tawhiti atu ka hikoi.
2. He kai pai
Ehara i te mea ko te tinana anake ngā painga o te kai pai, hauora hoki, engari he mea nui hoki mō te hauora hinengaro. Ka taea e te kai taurite te whakaiti i ngā pānga o te ahotea, te whakapakari i te pūnaha ārai mate, me te whakahaere i te toto toto. Ko ngā kai he nui te huka me te ngako, pērā i te kai paraurehe, he rerekē rawa te mahi. He mea noa hoki te hiahia ki ēnei kai ina ahotea koe.
Nō reira, kia taunga ki tētahi kai e nui ana ngā warowaihā matatini (kūmara, raihi parauri, ōti), ngā pūmua kikokore (ika, heihei, hua manu, nati), me ngā waikawa ngako pai pēnei i te omega-3.
He mea tino nui hoki ngā kai whai rawa i ngā antioxidants . Ka āwhina ēnei ki te tiaki i ngā pūtau o tō tātou tinana mai i te kino i puta mai i te ahotea roa. He nui ngā hua, ngā huawhenua, ngā otaota, me ngā mea kakara (kanekane, turmeric) pērā i ēnei.
| Ngā matūkai whakaiti ahotea | Kai e wātea ana (tauira) |
|---|---|
| Huaora C | Kuawa, karaka, raima, papaya, pepa pere |
| Konupūmā | Pīnihi, panana, purapura paukena, aramona |
| Ngā waikawa ngako Omega-3 | Ngā ika hinuhinu pērā i te hāmana, te tuna, te makarera, te nati, te purapura harakeke |
3. Moe pai
Ko tētahi o ngā pānga taha matua o te ahotea ko te kore moe. Mēnā he uaua ki a koe te moe i te iti rawa i ngā rā e toru i te wiki mō te neke atu i te toru marama, tera pea he kore moe tōu. Ka nui ake te moe ka ngaro, ka nui ake te ahotea, ā, ka nui ake te ahotea, ka nui ake te moe ka ngaro. He rite ki tētahi huringa.
Anei ētahi tikanga hei āwhina i a koe kia pai ake te moe:
- Whakakorikori tinana i ia rā.
- Kia whiti ki te rā i te awatea.
- Āta karohia te inu waipiro me te kawheine (tī, kawhe) i mua i te wā moe.
- Whakamātauria te haere ki te moe i te wā kotahi i ia rā, me te ara ake i te wā kotahi.
- Kati te whakamahi i tō waea pūkoro, papahiko, pouaka whakaata rānei i te iti rawa i te hawhe haora i mua i te moe.
- Mahia tetahi mea whakamarie, pēnei i te whakaaroaro, i mua i te moenga.
4. Ngā Tikanga Whakangā
- Yoga: He mahi whakakori tinana tēnei, he whakaaroaro hoki. He tino pai ngā tū yoga puhoi, totoro, me te manawa hōhonu hei whakaiti i te ahotea.
- Whakaaroaro: Mā te arotahi i te hinengaro me te whakaaroaro ka āwhina i te whakaiti i te ahotea me te manukanuka.
- Manawa Hōhonu: He mahi ngāwari tēnei ka taea e koe te mahi i ngā wāhi katoa, i ngā wā katoa. Noho pai, whakatakotoria tetahi ringa ki tō puku, tetahi ki tō uma. Manawa hōhonu mā roto i tō ihu. Me rongo koe i tō puku e piki ake ana i tō uma. Kātahi ka tuku mārire i te manawa. Mā te mahi i tēnei i ētahi wā ka āwhina i a koe kia marino.
- Urupare-koiora: He tikanga maimoatanga tēnei e whakahaerehia ana e te tohunga. Ka tāpirihia ngā pūoko ki te tinana hei āwhina i a koe ki te aroturuki i te panonitanga o tō tere o te ngakau me te toto toto i te wā o te ahotea. Mā tēnei, ka whakangungua koe ki te whakahaere i ēnei panoni.
- Whakaora Kata: Ina kata tātou, ka nui ake te hāora e whiwhi ai te tinana. Ka tukuna e ia ngā homoni e hari ai tātou. Nō reira, whakarongo ki tētahi kōrero rorirori, mātakihia he kiriata pukuhohe, ka kata tahi me ō hoa.
- Whakaora Kōrero: I ētahi wā, he tino āwhina te kōrero ki tētahi tohunga hinengaro, ki tētahi kaiwhakatakoto whakaaro rānei. Ka taea e ngā tikanga pēnei i te Whakaora Whanoke Hinengaro (CBT) te āwhina i a koe ki te whakarerekē i ō tauira whakaaro kino.
Karere Tangohia ki te Kāinga
- He mea noa te pāngia e te ahotea, engari ki te roa te wā, ā, ka whakararuraru i ngā mahi o ia rā, he mea nui kia aro atu koe ki tēnā.
- Ki te kore e taea te manawanui i tō ahotea, kaua e mangere ki te kōrero ki te tākuta.
- Ko te whakakori tinana, te kai taurite, me te moe tika ngā patu tino kaha hei whawhai i te ahotea.
- Whakaharatauhia ngā tikanga whakamarie māmā i te roanga o te rā, pērā i te manawa hōhonu.
- Kaua e mamae ko koe anake, whakapuakihia ō kare ā-roto ki tō whānau me ō hoa.
- Kaua rawa e whakamahia te waipiro, te tarukino rānei hei rongoā mō te ahotea. Ka kino noa iho te āhuatanga.
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