He uaua pea te whakaiti i te taumaha ina noho koe me te mate huka. Engari i mōhio koe mā te whakaiti i te taumaha ka taea te whakahoki i ō taumata huka toto ki te noho noa? Tērā pea ka taea e koe te whakaiti i tō rongoā mate huka, te whakamutu rānei i te tango i te rongoā i roto i te wā. Engari ehara i te mea ngāwari pēnei i te ahua, koia rā? Kāore he raruraru, ka āwhina mātou i a koe kia angitu ai tēnei haerenga. Anei ētahi mea nui hei mahi me ngā mea kāore hei mahi māu.
1. Meatia: Whakatauhia tō whakaaro i te tuatahi.
He rite te whakaiti taumaha ki te oma marathon. Ehara i te oma tere. Kāore e taea te oma tere mō tētahi wā, kātahi ka mutu. Ki te kore koe e rite hinengaro mō tēnā, e kore e pumau ngā huringa katoa ka mahia e koe mō te wā roa.
Nō reira, ko tētahi o ngā huarahi pai hei whakaoho i te hihiri ki te haere tonu i tēnei haerenga ko te whakaaro ki tō āhua i roto i ngā tau e 5 me ō whanonga o nāianei, me tō āhua e tino hiahia ana koe ki te noho. Kei te hiahia koe ki te noho me ngā raruraru o te mate huka? Kei te hiahia rānei koe kia ora ake, kia harikoa ake i tō āhua o nāianei? Ko ngā whakataunga ka mahia e koe i nāianei ka whakatau i tō heke mai.
2. Kaua e: Kaua e hanga i ngā huringa nui i te wā kotahi.
Ki te whakatau ohorere koe ki te hanga i ngā huringa nui, me te kī, "Ka mutu katoa ngā mea āpōpō!", kāore pea koe e piri tonu ki tēnā. Nō reira, tīmata noa i te mea iti.
Whakaarohia ko tāu mahi tuatahi he tāpiri i te 15 meneti ki tō mahi whakakori tinana o ia rā. Mēnā rānei, ka taea e koe te whakamutu i te kai i ngā mea reka i muri i te tina. Tīmata ki ngā mea hou e rua i te wiki, kātahi ka tāpiri atu i ētahi atu mea hou ina taunga koe ki aua mea. Ā, i mua i tō mōhio, kua nui te rerekētanga kua mahia e koe.
3. Meatia: Puritia he pukapuka iti mō āu kai me āu inu.
Tuhia ngā mea katoa e kainga ana e koe, e inu ana hoki e koe ki roto i tētahi pukatuhi iti, ki tō waea pūkoro rānei, mō te iti rawa i te wiki. Koinei te huarahi pai ki te kimi i ngā wāhi hē o tō tauira kai.
Tērā pea ka kitea e koe he nui ake āu kai paramanawa i tō whakaaro i te roanga o te rā. Tērā pea ka wareware koe ki te kai parakuihi. Kia kite koe i ēnei mea, ka māmā ake te whakatika.
4. Kaua: Kaua e peke i ngā kai!
Ko te hapa nui ko te whakaaro, "Me whakaiti taku taumaha, nō reira kāore he aha te karo i te kai." Mēnā ka karohia e koe ngā kai pēnei, ka rerekē pea te pānga. Kāore e roa ka tino hiakai koe, ā, ka nui atu tāu kai i tō te tikanga i te kai e whai ake nei.
He tino morearea te kore kai mō te tangata mate huka nā te mea ka heke ohorere te taumata o te huka toto. Ka kiia tēnei he hypoglycemia.Ka kiia tēnei he āhua ohorere. Ko tōna tikanga, tera pea ka mātao koe, ka werawera koe, ka kikorangi ō kanohi, ka pōuri koe, ā, ka ngaro pea tō māramatanga. Tērā pea he take tēnei e kore ai e mahi tika tō rongoā mate huka.
Nō reira, kaua rawa e mahue te parakuihi. Ko te kore kai parakuihi he rite ki te whakahaere i tētahi motuka me te kore he hinu. Ki te tāpirihia e koe tētahi mea nui te pūmua pērā i te hua manu, i te miraka kawa Kariki rānei ki tō parakuihi, ka taea e koe te noho hiakai tae noa ki te poutumarotanga.
5. Me mahi: Whakahaerehia ō kare ā-roto
He tokomaha o tātou e kai nui ana i te wā e pouri ana, e manukanuka ana, e ahotea ana rānei. He tikanga tino morearea tēnei. Nā te mea ka piki ake te taumata huka toto i te ahotea.
Nō reira, kaua e tahuri ki te kai hei whakamarie i a koe e pouri ana, he mea nui kia kimi huarahi kē atu hei whakatau i ō kare ā-roto. Mā te kōrero ki tētahi tangata pono, te pānui pukapuka, te whakarongo waiata rānei ka āwhina. Mēnā e tika ana, ka taea e koe te kōrero ki tō tākuta mō tēnei mea, me te rapu āwhina ngaio.
6. Kaua: Puritia tō whāinga kia huna.
He mea nui kia whiwhi tautoko pai koe i tō haerenga. Nō reira, kōrerotia ō whāinga ki tō whānau, ki ō hoa, me ō hoa mahi. He puna nui tō rātou whakatenatena i a koe.
Ka taea hoki e koe te rapu āwhina ngaio i a koe e haere ana. Kōrero ki tō tākuta , me te rapu tohutohu mai i tētahi tohunga kai. Mā ā rātou tohutohu koe e āwhina ki te haere i te huarahi tika.
7. Meatia: Kaua e kai noa i te kai.
He tīmatanga pai te aro noa ki tāu e kai ana, engari kāore e ranea. He wāhanga nui o tēnei haerenga te whakakori tinana. Haunga te whakakori manawa (te hikoi, te oma, te eke pahikara), he mea tino nui anō hoki te whakakori kaha.
Mā ngā mahi pēnei i te hiki taumaha me te whakakori tinana me ngā whitiki ātete ka āwhina i te whakapakari i ō uaua. Ka āwhina tēnei ki te whakahaere i tētahi āhuatanga e kiia nei ko te ātete insulin . He māmā noa iho, ko te ātete insulin te wā e whakaputa ai tō tinana i te insulin, engari kāore e taea e ō pūtau te whakamahi tika. Ko ō tātou uaua te wāhi matua e whakamahia ai e tō tātou tinana te huka me te penapena. Nō reira, he mea tino nui te pupuri i a rātou kia kaha hei whakahaere i ngā taumata huka toto.
Me noho kaha hoki i te roanga o te rā. Mā te noho roa ki te wāhi kotahi ka pāngia e ngā mate maha, tae atu ki te mate huka. Ki te taea, whakatika i ia hāora ka whakakī i tō pounamu wai, hikoi haereere noa, ā, ki te hiahia koe ki te kōrero ki tētahi, haere atu ki a rātou ka kōrero, kaua e tuku īmēra, karere kuputuhi rānei.
8. Meatia: Tāpirihia ngā warowaihā ki tāu kai.
Ahakoa te whakapono "kāore te mate huka e pai mō te kai māngaro," he hē tēnā. He mea nui ngā warowaihā mō te mahi a tō tātou roro. Ko te mea nui ko te whakahaere i te nui o te kai e kainga ana e koe, me te whiriwhiri i te momo tika.
I te nuinga o te wā, he nui noa te warowaihā mō te kai kotahi. Kōwhiria hoki ngā kai whai kiko, kāore i te tino tukatukahia, kaua ngā kai kua parakore pērā i te taro mā me te raihi mā.
| Tāpirihia ēnei ki ō kai (he kōwhiringa pai) | Whakaitihia ēnei i te nui e taea ana (ngā kōwhiringa kino mō te hauora) |
|---|---|
| Parai raihi, sorghum, ōti | Raihi mā, taro mā, nūru |
| Kūmara, manioka (kia reka) | Ngā kai i hangaia mai i te huka me te paraoa (keke, pihikete) |
| Pīni tītī, pīni, pīni kakariki, rēneti | Ngā inu ngawari |
| Parāoa witi katoa | Yogurt reka me ngā inu hua |
9. Kaua: Kaua e whakarērea ngā mea katoa nā te mea he hapa iti noa iho.
He wā tō tātou katoa e hinga ai i te ara. Tērā pea mō te rā, mō te wiki, mō te marama rānei, ka ngaro tō mana whakahaere. He mea noa tēnā.
Ko te mea nui ko te kaua e ngākau pōuri, kaua hoki e ngākau pouri. Ko te rerekētanga anake i waenga i te hunga e angitu ana me te hunga e hinga ana ko te manawanui. Tīmata anō. Ka taea e koe tēnei!
Karere Tangohia ki te Kāinga
- He haerenga roa te whakaiti taumaha. Kia rite tō hinengaro mō tēnā.
- Kaua e hanga i ngā huringa nui i te wā kotahi. Tīmatahia mā te iti, kātahi ka taunga mārire.
- Kaua e peke i ngā kai, inā koa te parakuihi, ahakoa he aha te take.
- Pērā i te whakahaere i te kai, he mea nui anō hoki te whakakori tinana.
- Kaua e tino tangohia ngā warowaihā. Kōwhiria ngā momo tika, ā, kainga kia taurite.
- Ki te hē koe i te ara, kaua e ngakaukore, engari ngana anō.
- Me kōrero tonu ki tō tākuta mō ēnei mea katoa, me te rapu i tāna tohutohu.
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