⚡ Interactive Clinical Tool
BMI Calculator
Know your body mass index (BMI) and weight classification
1. Whakangawaritia te kai hauora
Ahakoa he tino māmā te kai hauora mō te ngākau, ka uaua ake i a tātou anō.- Whakaitihia ngā kai he nui te ngako kukū (hei tauira, ngā kai parai, ngā mīti tukatuka)
- Whakanuia te kai i ngā hua me ngā huawhenua .
- Āta karo i ngā mea kei roto he huka kua whakamaroketia (hei tauira, ngā inu reka, ngā keke, ngā pihikete).
- Tāpirihia ngā kai kei roto ngā ngako hauora, pērā i ngā nati, ngā kai whai muka , me te ika .
2. Whakamātauria te pānui i ngā tapanga ina hoko hua ana koe mai i te toa.
I te hoko kai i roto i te kete, pouaka, kēne rānei, kia taunga ki te pānui i te Tapanga Mōhiohio Kai kei muri. He maha ngā wā, ka nui ake te tote (konutai) i roto i ēnei momo kai kua oti te taka i tā tātou e whakaaro nei. Whakaarohia te nui o te tote kei roto i te kete sōsisi, nūru rānei e kainga ana e koe i ia rā. Engari he maha ngā wā, he iti iho te konutai mō aua kai i roto i te toa. Mā te hanga i taua whakarerekētanga iti, me te whakaiti i te nui o te tote e tāpirihia ana e koe ki tō kai, ka nui te pānga ki tō hauora. Ina whakaitihia e koe te nui o te tote i roto i tō kai, ka tīmata te whakahaere i tō toto toto i roto i te wā poto, pērā i te marama.
✨ Clinical nutrition
Verified Partner
Clinical vitamins and nutritional supplements
Clinically proven high quality vitamins, minerals and immune nutritional supplements.
Check Availability →3. Whakakahangia te uaua tino nui o te tinana
E mōhio ana koe he aha tēnā? Ko tō ngākau tēnā.Pērā i ngā uaua katoa, me whakapakari e koe tō ngākau mā te whakakorikori i a ia. Ko te tikanga o tēnā ko te whakakorikori tinana. Kāore e hiahiatia kia waiho hei mahi māu i te whare takaro. Ka taea e koe te whakauru atu ki roto i tō mahinga o ia rā.- Tērā pea ka taea e kōrua te hikoi poto me tāu kurī.
- Ka taea e koe te waiata me te kanikani i a koe e mahi ana i ngā mahi o te whare.
- Ka taea e koe te whakamātau mā te mātaki i tētahi ataata yoga i runga ipurangi.
- Ka taea e koe te tango i te pahikara puehu i roto i te karāti ka haere mō tētahi haerenga poto.
Ngāna kia whakakorikori tinana mō te 30 meneti i te rā, kia rima rā i te wiki. Arā, 150 meneti i te wiki.Mā te whakahaere i tō kai me te whakakori tinana pēnei, ka heke anō hoki tō taumaha nui. He āwhina nui anō hoki te whakaiti i te taumaha ki te whakaiti i te horopeta o te rongoā .
4. Whakawhāitihia te inu waipiro
Mā te inu nui i te waipiro ka piki ake te toto toto. Nō reira, ki te whakaaro koe ki te whakaiti i tō rongoā, me tūpato hoki koe ki tēnei. Kāore koe e hiahia ki te mutu rawa. Engari kia mau ki tētahi rohe. Ko te tikanga, he mea tika kia kotahi te inu paerewa i te rā mō ngā wāhine, ā, kia rua mō ngā tāne .5. Whakaharatauhia te whakamarie i tō hinengaro.
He wāhi huna te ahotea ki te puta o ngā mate maha, pērā i te toto toto tiketike me te mate huka. Nō reira, he rite te noho marino o te hinengaro ki te rongoā.- Noho puku. Manawa. Whakahokia: I ia rā, mō te 15-20 meneti, noho ki tētahi wāhi marino, katia ō kanohi, ka manawa hōhonu. Puha mārire. Mā tēnei mahi māmā ka nui te whakamarie i tō toto toto.
- Whakahaerehia tō wā: Kaua e ngana ki te kī 'āe' ki ngā mea katoa. Kaua e wehi ki te kī 'Kāore e taea e au tēnei' mēnā kei te ngenge koe, kāore rānei he wā.
- Tāutuhia ngā mea e whakaoho ana i te ahotea: Tāutuhia ngā mea e whakararuraru ana i a koe, e whakapataritari ana hoki i a koe, ā, me noho matara atu i aua mea i ngā wā katoa e taea ana.
6. Kati rawa te kai hikareti
He mea tēnei me tino mahi e koe. Me tino matara atu i ngā hikareti me ngā momo tupeka katoa.Ki te mea he kaipaipa koe, he huarahi pai te whakamutu i te kaipaipa hei āwhina i te whakaheke i tō toto toto, tō mate ngakau, me te mōrearea o te whiu. Ahakoa kāore koe e kaipaipa, he rite tonu te kino o te noho tahi me ētahi atu e kaipaipa ana (te auahi tuarua) ki tō hauora.7. Kōrerohia ēnei mea katoa ki tō tākuta.
Koinei te mea tino nui. Me whakamōhio atu ki tō tākuta kei te tīmata koe ki te mahi i ēnei huringa āhua noho. Ka taea e ia te tautoko i ō mahi. I roto i te wā, i te whakapai ake o tō hauora (te toto toto, te taumata huka), māna e whakatau mēnā ka taea e koe te whakaiti i tō rongoā, me te nui, me te wā hoki.Whakatūpato: Kaua e whakaitihia te horopeta, kaua e whakarerekē i te horopeta, kaua hoki e mutu te tango i tō rongoā me te kore he tohutohu a tō tākuta mō tētahi take. He tino morearea pea tēnei mahi.Ki te tika, ka tukuna pea koe e tō tākuta ki tētahi atu tohunga, pērā i te tohunga kai, hei āwhina i a koe i tēnei haerenga.
| Huringa āhua noho | Ngā painga matua |
|---|---|
| Kai hauora | Te whakaheke i te cholesterol, te toto toto me te taumaha. |
| Te whakakori tinana i ia wā | Ka whakaiti i te toto toto, te taumata huka toto, me te taumaha. Ka whakapakari i te ngākau. |
| Te whakaiti i te tote (konutai) | Ka āwhina i te whakahaere tere i te toto toto. |
| Te whakahaere i te ahotea | Ka heke te toto toto, ka piki ake te hauora hinengaro. |
| Te whakamutu i te momi hikareti | He tino whakaiti i te mōrearea o te whakaeke ngakau me te whiu. |
Kia pēhea te roa ka kitea ai ngā hua o ēnei huringa?
He rerekē tēnei i ia tangata, i ia tangata. Kei te nui o te kai e mahia ana e koe me te urupare a tō tinana ki tēnā. Engari i roto i te 3 ki te 6 marama, me kite koe i tētahi panonitanga pai o tō toto toto, tō taumaha, tō huka toto, me ō taumata cholesterol. Ka pai ake hoki tō wairua, ka marino ake hoki.Karere Tangohia ki te Kāinga
- Ka taea te whakaiti i ngā rongoā mō ngā mate pūmau pēnei i te toto toto tiketike, te cholesterol, me te mate huka mā te whai i tētahi momo noho hauora.
- Tīmata ki ngā huringa iti, ka taea te whakahaere, ki te kai me te whakakori tinana.
- He pānga nui tō te whakahaere i te ahotea me te whakamutu i te kai paipa ki tō hauora.
- Kia manawanui. Ka roa pea te wā e puta ai ngā hua mō ēnei mea.
- Ko te mea nui: Kaua rawa e whakarerekē i te horopeta, i te wā rānei o ō rongoā me te kore whakaaetanga a tō tākuta.
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