Te whakakorikori tinana i te ata, te whakaoti i te tini o ngā mahi i te tari i te ahiahi, te tākaro me ngā tamariki i te ahiahi... Kei te ngenge koe i muri i ēnei mea katoa? Kei te ahua korekore tō kaha, ā, kei te ngenge koe i te rā katoa? I ēnei wā, tera pea i whakaaro koe he mea pai te tango i tētahi tāpiringa "whakanui ake i te kaha". Tērā pea kua whakamahia e koe ēnei mea.
Engari, kia kite tātou i te angitu o ēnei, me ētahi atu mea ka taea e tātou te mahi i tua atu i ēnei.
Ko te mea nui, kaua e whakamahia noatia ēnei tāpiringa me te kore he tohutohu hauora mō tētahi take. He mea tino nui kia kōrero koe ki tō tākuta i mua i te whakamahi i tētahi tāpiringa , me te pātai atu mēnā he pai mō tō āhua hauora.
Ngā tāpiringa rongonui e kī ana ka whakanui ake i te pūngao
He maha ngā momo hua e kī ana ka taea te whakanui ake i te mana o te mākete. Me titiro tātou ki ētahi o aua momo. Kua hangaia e au he tūtohi pai hei whakamārama i ēnei, kia māmā ake ai tō mārama.
| Ingoa o te tāpiringa | Kereme | Te āhuatanga tūturu me aku tohutohu |
|---|---|---|
| Kawheine | Ka tere ake te pākia o te tinana, ka whakanui ake hoki i te kaha tinana me te hinengaro. | He pono tēnei. Engari he pai ake te tango mai i tētahi pūtake taiao, pērā i te kapu kawhe, i te tī rānei, i te tango i roto i te ahua pire. |
| Kuārana | He otaota tēnei kei roto te kawheine. Ka whakaiti i te ngenge o te hinengaro, ā, ka puta he wairua ora. | Ki te mea he tangata inu kawhe/tī koe, kia tūpato i te wā e inu ana koe i tēnei. Tērā pea ka nui rawa te kawheine, ā, ka whakararuraru i tō moe.Ki te nui rawa te kai, ka pā mai te manukanuka me te tere ohorere o te ngakau. |
| Ginseng Āhia | Whakapai ake i te wairua me te kaha. | Ka taea e koe te whakamātau, engari kaua e tino tumanako. Nā te mea he utu nui, he nui ake ngā kai whakakī kei roto i ētahi hua i te ginseng. |
| Huaora B12 | He mea nui mō te whakaputa pūngao. | He whakarāpopototanga noa iho, me whai huaora B12 ngā wheketere pūngao o tō tātou tinana kia pai ai te mahi. Engari ki te kore koe e ngoikore i te huaora B12, kāore he taunakitanga pūtaiao e whakaatu ana ka nui ake te pūngao mā te tango i te huaora B12 tāpiri. Mena he kai huawhenua koe (arā, kāore koe e kai i ngā hua kararehe pēnei i te mīti, te ika, te miraka, te hua manu rānei), tera pea ka tūpono koe ki te ngoikore o te huaora B12, nō reira me tango e koe he tāpiringa i raro i te tohutohu a te taote. |
| Koenzima Q10 | He matū ārai mate e hiahiatia ana e ngā pūtau hei whakaputa pūngao. | Kāore he kino nui o tēnei, engari kāore anō kia kitea he taunakitanga pakari e whakaiti ana i te ngenge. |
Kāore e ranea ngā tāpiringa! Me pēhea e taea ai e koe te whakanui ake i tō pūngao?
Whakaarohia, he otinga rangitahi noa iho ngā tāpiringa. He rite ki te tāpiri hau ki roto i ngā potae o te motuka kāore he hinu. Ko tō tātou kaha e whakawhirinaki ana ki tō tātou āhua noho. Kia kite tātou he aha tā tātou e taea ai te mahi mōna.
1. Kai tika, inu wai hoki.
I te taha hangarau, ko te nui o ngā kaora e kainga ana e tātou te pūtake o tō tātou pūngao. Arā, mai i te kai. Ki te mea kei te ngoikore koe i te pūngao puta noa i te rā, hopukia he kai hauora .
- He iti noa ngā aramona
- He hua rite ki te panana
- He miraka kawa me te iti o te granola
Ā, ko te mea tino nui kia maumahara, ko te nuinga o te wā ka ngenge tātou ina matewai tātou.Nō reira, inuhia he nui te wai. Mā te inu i tētahi, i ētahi rānei karāhe wai i te roanga o te rā ka nui ake te rerekētanga ki ō taumata pūngao.
2. Kia pai te moe i te pō.
Ehara tēnei i te mea hou, engari he mea e ngaro ana i a tātou katoa. Ko te moe pai i te pō te huarahi pai ki te whakatika me te whakahou i te tinana me te hinengaro. I te toharite, me moe te pakeke i waenga i te 7 me te 9 hāora i te rā. Ki te kore e nui te moe, ehara i te mea onge te ngenge me te hiamoe i te rā katoa.
3. Kia Kaha
Tērā pea kei te whakaaro koe, "Āe, kei hea koe e whakakorikori tinana ai ina ngenge koe?" Engari ko te pono, ahakoa he iti noa te whakakorikori tinana ka piki ake te rere o te toto ki te tinana, ka whakakīia ki te hāora, ā, ka hoatu he ahua tauhou o te oranga.
Kāore rawa au e hiahia ki te haere ki te whare takaro tinana .
- Kanikani tahi me ngā tamariki ki tētahi waiata mō te 10 meneti.
- Mahihia he mahi iti ki te māra.
- Mahia ētahi tūnga yoga i mua i te moe i te pō.
Kua whakaatuhia e ngā rangahau ko ngā pakeke e whakakori tinana ana mō te 20 meneti noa iho i te rā, kāore pea i te tino ngenge . Whai kia 150 meneti pea te iti rawa o te whakakori tinana i te wiki. Engari ki te mea he mate hauora tōu, kia kōrero koe ki tō tākuta i mua i te tīmatanga o tētahi kaupapa whakakori tinana.
4. Whakahaerehia te ahotea
Ko te ahotea tētahi o ngā tahae nui rawa atu e tahae ana i tō tātou kaha. Ahakoa te pai o tāu kai me tō moe, ki te pupuri tonu koe i tētahi kawenga taumaha ki tō hinengaro, ka memeha haere tō kaha.
Nō reira, kimihia he huarahi hei whakangā. Mā ngā mahi pēnei i te whakaaroaro, te whakarongo waiata, te kōrero ki tētahi hoa pai, te whai wāhi rānei ki tētahi mahi whakangahau e pai ana ki a koe ka āwhina i te whakaiti i te ahotea.
Ina whakamahia e koe ngā tikanga pai i kōrerotia ake nei e koe, pērā i te moe pai, te whakakori tinana, me te kai pai, ka whakahaerea aunoatia te ahotea. Kātahi ka hoki mai tō kaha.
Karere Tangohia ki te Kāinga
- Me kōrero tonu ki tō tākuta i mua i te whakamahi i tētahi tāpiringa e kī ana ka whakanui ake i te kaha o te tinana.
- Ehara ngā tāpiringa i te makutu. He iti noa iho ōna painga.
- Ki te hiahia pono koe kia kaha, kia oraora tonu, ko te otinga pai ko te whakarerekē i tō momo noho .
- He mea nui te moe nui (7-9 hāora), te kai hauora , te inu i te nui o te wai , me te whakakori tinana i ia rā .
- ahoteaHe hoariri nui e mimiti ana i tō kaha. Ngāna kia whakahaeretia.
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