He tikanga tiaki taiao te maremare i roto i tō tātou tinana. Koinei te huarahi a te tinana ki te whakakore i ngā mea kino pēnei i te hūpē, te paoa, me te puehu i roto i tō tātou ara manawa. Engari ki te pāngia koe e te maremare tonu, ka tino hoha, kāore? Kāore e taea e koe te moe pai i te pō, kāore e taea e koe te mahi i tetahi mea, ā, i ētahi wā ka mamae tō uma. Nō reira, i tēnei rā, me kōrero tātou mō ētahi huarahi hei whakaora i tēnei maremare hoha.
Tuatahi, me titiro tātou ki ngā mahi ka taea te mahi mō te maremare whānui.
Tērā pea he makariri, he mate pāwera, he gastritis rānei (he reflux waikawa) te take o tō maremare. Ko te rongoā i te take te mea pai rawa atu. Engari i tēnei wā, ka taea e ēnei mea ngāwari te āwhina i te whakahaere i tō maremare.
- Inumia he nui ngā wai pērā i te wai, te hupa, me te pāreti: Ina mate koe, ka rere te hūpē mai i tō ihu ki tō korokoro. Ina inu nui tātou i ngā wai, ka mimiti te hūpē, ā, ka iti ake te kikī o te korokoro. Mā tēnei ka whakaiti i te maremare. Ka māmā ake hoki te whakaputanga o te hūpē e ngā pukahukahu.
- He rongoā pai te honi: Ka taea e te tīpune honi te whakaiti i te riri me te mākūkū o te korokoro. Kua kitea e ētahi rangahau he rite te whai huatanga o te honi ki ētahi rongoā mō te maremare pō. Ka taea e koe te inu i te tīpune honi anake, te whakaranu rānei ki te tī wera. Engari kia maumahara ki tētahi mea: kāore i te pai te hoatu honi ki ngā pēpi kei raro iho i te kotahi tau te pakeke.
- He āwhina te inu wera: Mā te inu i tētahi kapu tī kanekane me te korianara ka āwhina i te whakamama i te mare e puta mai ana i te makariri. Ka taea e te kanekane te whakangāwari i ngā uaua o ō tātou ara manawa. Ka āwhina hoki te wera ki te whakaiti i te hupe.
- Tangohia ngā matū kino i tō whare: He tino pāwera ētahi tāngata ki ngā mea pēnei i ngā hinu kakara, ngā mea whakamātao hau, me ngā hopi horoi kakahu. Ka taea hoki e ēnei te whakaputa huware me te maremare. Mena he mate pāwera koe ki ngā mea pēnei i te puehu me te harore, kia ma tō whare. Horoia ngā moenga ki te wai wera ka horoi pai.
- Kia paku teitei tō mahunga i a koe e moe ana: Ina takoto koe i te moenga, ka kohia pea te hūpē ki roto i tō korokoro, ā, ka kino ake te maremare. Ko te otinga pai mō tēnei ko te moe me tō mahunga kia paku teitei ake i runga i ētahi urunga.
- Whakakākahuria ki te wai tote: Mā te whakakākahuria ki te hawhe tīpune tote i roto i te karāhe wai mahana ka āwhina i te whakamamae i te korokoro mamae me te wetewete i te hūpē matotoru e piri ana i roto i te korokoro.
- Kati rawa te momi hikareti: Ina momi hikareti tātou, ka kore e mahi ngā huruhuru angiangi (cilia) i roto i ō tātou pukahukahu. Ko ēnei huruhuru te mea e horoi ana i te hūpē i roto i ngā pukahukahu. Koinei tētahi o ngā take e pāngia ai te hunga momi hikareti e te maremare roa. Nō reira , ki te momi hikareti koe, kati rawa.Ehara hoki i te mea pai te noho tahi me te hunga kaipaipa (auahi tuarua).
- Kohu: Mā te kohu pai, ahakoa mā te haere ki te wharepaku me te kaukau wera, mā te whakamahi rānei i tētahi whakamakuku hau, ka āwhina i te wetewete i te hūpē me te whakarato i te tino whakamarie.
Kāore e rite katoa ngā maremare, tika? Me titiro tātou ki ngā rongoā e pā ana ki te momo.
He momo maremare rerekē. He maremare maroke, he maremare huware hoki. Kia mōhio koe ki te momo maremare e pāngia ana koe, ka māmā ake te kimi i te rongoā tika mōna.
Ki te kī ngāwari, ehara i te mea pai te whakamutu i te maremare hua. Nā te mea ka puta noa mai te hūpē i te tinana. Ko tāu mahi i taua wā ko te āwhina i te hūpē kia ngāwari ake te puta. He maremare maroke tēnei me ngana tātou ki te whakamutu.
| Momo maremare | Ngā take noa | Ko te mea pai rawa atu hei mahi |
|---|---|---|
| Maremare maroke | Te makariri, te rewharewha, ngā mate korokoro, ngā mate pāwera, te huango | Inuhia he wai hei pupuri i te makuku o tō korokoro. Whakamahia te honi, te tī kanekane, me ngā rongoā maremare. Tangohia ngā rongoā ārai maremare e ai ki ngā tohutohu a tō tākuta. |
| Maremare Hua/Makuku | Ngā mate manawa pērā i te bronchitis me te niumōnia | Inumia he nui ngā wai. Hūhia te mamaoa. Whakamahia ngā rongoā pupuhi ihu kia rite ki ngā tohutohu a tō tākuta. Kaua e ngana ki te whakamutu i tēnei maremare. |
| Mare mate pāwera | Mate pāwera ki ngā mea pēnei i te puehu, te hae, me te huruhuru kararehe | Me noho tawhiti atu i ngā mea e pāngia ai e te mate pāwera. Whakamahia ngā rongoā pēnei i ngā antihistamine kua tohua e tō tākuta. |
Kia ako tātou i ētahi mea mō ngā rongoā.
E rua ngā momo rongoā maremare ka taea e koe te hoko mai i te whare rongoā.
1. Ngā rongoā ārai mare: Ka mahi ēnei mā te aukati i te tohu e kī ana ki tō tātou roro kia mare. Me whakamahi noa ēnei mō ngā mare maroke, whakarihariha . He whai hua ēnei mēnā he mare tōu e kore ai koe e ara i te pō.
2. Ngā rongoā whakapūpū: Mā te whakaitiiti i te huware i roto i ngā pukahukahu ka ngāwari ake te maremare. Me tango ēnei mō te maremare me te huware .
Ko te mea nui ko te kōrero ki tō tākuta mō ngā rongoā katoa e tangohia ana e koe, me te tango kia rite ki ngā tohutohu. Tērā pea kāore ētahi rongoā maremare e hototahi ki ngā rongoā mō ētahi atu mate.
Ngā pātai ka pā ki a koe mō te mare (FAQ)
He aha ahau ka pōuri tonu ai ahakoa kāore he raruraru tinana?
He maha ngā take mō tēnei. Ko tētahi ko te maturuturunga o te ihu . Ko tētahi ko te mate reflux gastroesophageal (GERD) . He āhuatanga tēnei e kiia ana e te tini o te tangata ko te gastritis. Waihoki, ka pāngia ētahi tāngata e te maremare maroke hei pānga taha o ngā rongoā pēnei i ngā aukati ACE mō te toto toto tiketike. Hei kimi i te tino take, he pai ki te toro atu ki te tākuta.
He aha i mamae ai tōku mahunga ina maremare ahau?
Ka kiia tēnei he 'mare ānini'. Ina kaha te mare, ka piki ake te pēhanga i roto i te uma me te puku. Ka piki ake hoki te pēhanga i roto i te roro, ka pā mai pea te mamae ānini. Kāore he take e manukanuka ai. Heoi, ki te mau tonu te mamae, ki te kaha rawa rānei, rapua he tohutohu hauora.
He aha tāu e mahi ai mēnā he maremare tōu e kore e taea te aukati?
Mā te inu wai iti, i tētahi tīpune honi rānei i taua wā tonu ka taea te whakaora wawe. Heoi, ki te mau tonu te maremare, ka uaua te manawa, ka pēhia rānei te uma, haere tonu ki te Tari Ohotata (ETU) o te hōhipera tata. Kaua e whakaroa.
Karere Tangohia ki te Kāinga
- He tikanga tiaki te maremare i te tinana, engari he mea whakararuraru te maremare tonu.
- He tino āwhina te inu i te nui o ngā wai pērā i te wai me te parāoa mō te maremare.
- He rongoā pai te honi mō ngā korokoro mamae me te maremare maroke (engari kaua e hoatu ki ngā pēpi kei raro iho i te kotahi tau te pakeke).
- Tāutuhia te momo maremare (maroke? huware?) ka whiriwhiri i te rongoā tika mōna.
- Ko te mea nui: Ki te roa te maremare mō ngā wiki e rua, e toru rānei, ā, ka haere tahi mai me ngā tohu pēnei i te kirika, te uaua ki te manawa, te mamae o te uma, te maremare toto rānei, kaua e moumou taima, engari me toro atu ki tō tākuta.
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