I whakaatuhia e tō whakamātautau toto hou he teitei ake tō cholesterol? I kī mai rānei te tākuta he teitei ō triglycerides? He tokomaha o tātou e manukanuka ana, e mataku ana i ngā wā penei. Engari kāore he mea hei wehi. Ko te huarahi pai, ngāwari, me te whai hua ki te whakahaere i ēnei āhuatanga ko te whakakori tinana. Nō reira, i tēnei rā, me kōrero tātou mō te tīmatanga o tēnei tukanga me te haere tonu.
Heart disease risk
Check the risk of developing a heart disease within the next 10 years with the Framingham Score
Me whakarite tātou i te tuatahi? (Kia rite)
I mua i te tīmatanga o tētahi mahi pai, me whakarite kia iti. He rite tonu te whakakori tinana. I mua i tō peke atu ki te oma, whakaarohia ēnei mea.
| Ngā mahi whakarite | Me aha? |
|---|---|
| Te rapu tohutohu hauora | Koinei te mea tino nui. I mua i te tīmatanga o tētahi kaupapa whakakori tinana hou, kia mōhio koe ki te kōrero ki tō tākuta. Ina koa mēnā he mate manawa tōu, he hītori whānau rānei o te mate manawa, kaua e mahue tēnei. Mā tō tākuta koe e kī atu ko ēhea ngā whakakori tinana e tika ana māu. |
| Te whakarite i ngā taputapu e tika ana | Kāore e hiahiatia he nui o ngā taputapu. Tikina he takirua hu whakamarie e pai ana mō ngā mahi whakakori ngākau pēnei i te hikoi, te oma rānei. Whakaarohia tēnei hei haumitanga. Kōwhiria hoki he kākahu e whakamarie ana mō tō tinana. Ki te hiahia koe, ka taea e koe te haere ki te whare takaro tinana, ka taea rānei e koe te hoko i tētahi mea pēnei i ngā taumaha ringa māmā, i ngā whitiki ātete rānei mō tō kāinga. |
| Te whiriwhiri i te mahi whakakori tinana e pai ana ki a koe | Kāore koe e hiahia ki te mahi i te mea e mahia ana e tō hoa nā te mea kei te haere rātou ki te akomanga Zumba. Tērā pea kāore koe e tino hiahia ki te mahi. Ki te mahi koe i tēnā, ka hoha koe i roto i ētahi rā. Nō reira, whiriwhiria tētahi mea e tino pārekareka ana ki a koe, ā, e pai ana ki a koe. Tīmata ki tētahi mea ngāwari, ngahau hoki, pērā i te hikoi tere, te kaukau, te eke pahikara rānei. |
Āe, me tīmata tātou ki te mahi! (Whakarite)
Kia rite koe, me whai mahere koe hei tautoko i a koe anō, ki te kore ka memeha haere te hihiri tuatahi.
Tāpirihia he hoa
He nui ake te ngahau o te whakakorikori tinana me te hoa i te whakakorikori tinana ko koe anake. Waihoki, i ngā rā e whakaaro ana koe "He mangere rawa ahau ki te haere i tēnei rā," ka meinga koe e tō hoa kia hiahia ki te haere. He māmā ake ina āwhina kōrua tetahi i tetahi.
Kimihia he otinga mō te rangi hoki
I tō tātou whenua, he pai te rā, he pai te ua. Mena he tangata koe e hikoi ana i waho i ia rā, he aha tāu e mahi ai i te rangi ua? Whakaritea he mahere mō tēnā i mua i te wā.
- Akohia ētahi mahi whakakori tinana ka taea e koe te mahi ki te kāinga mai i YouTube, i tētahi taupānga whakapakari tinana rānei.
- Ka taea rānei e koe te hikoi tere ki roto i tētahi toa hokohoko nui. Ahakoa te ua, ahakoa te paki, kāore he aha.
Whakamahia te hangarau
He tino āwhina tō waea atamai i tēnei mahi. He maha ngā taupānga whakapakari tinana ināianei. He kore utu te nuinga o ēnei. Ka taea e ēnei taupānga te whai i te tawhiti kua hikoi koe, te nui o ngā kaora kua tahuna e koe, me te tere o tō manawa. He mea whakatenatena nui tēnā māu.
Whakaritea he wā mō te whakakori tinana.
Kaua e whakaaro, "Me whakakorikori tinana ahau i tēnei wiki," tohua ki tō maramataka. Hei tauira, whakamaheretia i mua, "Ka hikoi tere ahau i te Mane, te Wenerei, me te Paraire mai i te 6:00 i te ahiahi ki te 6:30 i te ahiahi." Pērā ai, kāore pea koe e mahue i taua mahi.
Kia tīmata tātou! (Haere!)
He mahere pai tāu. Kua tae ki te wā hei tīmata. Kia maumahara ki tēnei.
Tīmata iti.
He hapa nui tēnei e mahia ana e te tini tāngata, arā, te whakakorikori tinana i te rā tuatahi. Ina tupu tēnā, ka tino ngenge te tinana, ka mamae ngā uaua, ā, i muri i ngā rā e rua, e toru rānei, ka ngenge noa koe i te whakakorikori tinana.
Kia maumahara, ko ia haerenga nui ka tīmata i te taahiraa kotahi. Nō reira, tīmata iti.
Tīmata mā te hikoi mō te 10 meneti i te rā. Kia pai tō āhua, whakanuia te wā mā te 2-3 meneti i te wiki. Ka taea te whakanui haere mārire ki te 30-40 meneti.
Whakatakotoria he whāinga.
Whakatakotoria he whāinga iti hei āwhina i a koe kia mau tonu te hihiri. Hei tauira, whakatakotohia he wero iti māu pēnei i te "Ka whai wāhi ahau ki te Oma Ngahau 5km i roto i ngā marama e toru" me te "Ka piki ahau i tētahi maunga i Nuwara Eliya." Ka hihiri koe ki te whakakorikori tinana me te kore e mōhio nā te mea e hiahia ana koe ki te whakatutuki i taua whāinga.
Mahi me te mamae o te tinana
Ina tīmata koe ki te whakakorikori tinana, inā koa ko te whakakorikori tinana, he mea noa te mamae o ō uaua i muri i ētahi rā. Kaua e wehi i tēnei. Kaua e tukua te mamae kia aukati i a koe ki te whakakorikori tinana. Ka taea hoki e koe te whakakorikori tinana i ia rā, i ia rā. Mā tēnei ka okioki ō uaua, ā, e kore e ngaro i a koe tetahi o ngā ahunga whakamua kua tutuki i a koe.
Whakamātauria ngā mea rerekē, kaua e mahi i te mea kotahi.
Ina mahi koe i te korikori tinana kotahi i ia rā, ka taunga tō tinana ki tēnā. Kātahi ka heke pea ngā hua ka puta. Nō reira, me whakarerekē te āhua o tō mahinga.
- Ki te mea he hikoi koe, whakarerekētia tō tere i ia torutoru rā. Kia pōturi ake, kātahi ka tere ake, kātahi ka pōturi anō.
- Ki te mea kei te mātaki koe i tētahi DVD whakangungu tinana, ngana ki tētahi mea hou he uaua ake.
Tāpirihia te Whakangungu Kaha (ngā mahi hiki taumaha)
Ko te huarahi pai ki te whakaheke i te cholesterol me ngā triglycerides ko te mahi i ngā mahi whakakori tinana aerobic (he mahi whakakori tinana e piki ake ai te tere o te ngakau) pērā i te hikoi, te oma, me te kaukau. Heoi, he mahi nui anō tā te whakakori tinana kaha (he mahi whakakori tinana e whakamahi ana i ngā taumaha).
Ahakoa kāore te whakangungu kaha e whakaheke tika i te cholesterol, ka whakapakari i ō uaua. Mā tēnei ka whakaiti i tō tupono ki te whara, ā, ka taea e koe te mahi i te korikori tinana mō te wā roa me te kaha ake. Hei tāpiri, ina hanga uaua koe, ka tahuna e tō tinana he nui ake te pūngao (calories) ahakoa kei te tū noa koe. He huarahi pai tēnei ki te whakaiti i te taumaha. Ka pā tika hoki te whakaiti i te taumaha ki te cholesterol me ngā triglycerides.
Karere Tangohia ki te Kāinga
- Me kōrero koe ki tō tākuta i mua i te tīmatanga o te whakakori tinana.
- Kaua e tīmata nui i te wā kotahi, tīmata ki te wā poto, pērā i te 10 meneti, kātahi ka whakanuia haeretia te wā.
- Kōwhiria tētahi mahi whakakori tinana e tino pārekareka ana ki a koe, ā, e pai ana ki a koe. Kātahi ka hiahia koe ki te mahi.
- Whakaritea ngā rā me ngā wā o te wiki hei whakakorikori tinana, ā, whakamaheretia kia pērā. He māmā noa iho te whakarite kia noho hei tikanga.
- Ngāna kia rua ngā rā o te wiki hei whakangungu kaha , me te mahi hoki i ngā mahi ā-hauora. He tino āwhina tēnei ki te whakahaere i tō taumaha.
- He rite te whakakori tinana ki te rongoā. Ehara i te mea he pai mō te cholesterol anake, engari he pai hoki mō te tinana me te hinengaro katoa.
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