He raruraru kei te pā ki te tini o te tangata i ēnei rā, ko te teitei o ō rātou taumata cholesterol. Ina whiwhi koe i ngā hua o te whakamātautau toto, ka kite koe i ngā tau Cholesterol me Triglycerides i te whero, tera pea he mea whakamataku, tika? Ko te mea nui rawa atu e kīia ana e ngā tākuta ki a koe me tō rongoā ko te "whakakorikori tinana." Engari me pēhea koe e tīmata ai? He aha tāu mahi? Ka puta ake ngā pātai ki te hinengaro. Kaua e manukanuka, ko te mea māmā me te mea pai rawa atu ka taea e tātou te mahi hei whakahaere i tēnei ko te mahi kaha i ia rā. I tēnei rā, me kōrero tātou mō te mahi whakakorikori tinana hei āwhina i te whakaheke i ō taumata cholesterol me triglyceride.
Heart disease risk
Check the risk of developing a heart disease within the next 10 years with the Framingham Score
Me whakarite tātou i mua i te tīmatanga o te whakakori tinana?
I mua i te tīmatanga o te oma nā te mea he pai te whakakorikori tinana, me whakarite tātou. Ki te tika te mahi i ēnei mea, ka taea e koe te mahi tonu i tēnei mahi me te hihiri, me te kore raruraru.
Kōrero ki te tākuta i te tuatahi.
Koinei te mea tino nui . I mua i te tīmatanga o tētahi kaupapa whakakori tinana, inā koa mēnā he mate manawa tōu, he toto toto tiketike, he hītori whānau rānei o te mate manawa, me kōrero koe ki tō tākuta. Māna koe e whakamārama ko ēhea ngā whakakori tinana e pai ana mōu i runga i tō āhua hauora.
Whakaritea ngā taputapu e tika ana.
Kāore e hiahiatia he nui o ngā taputapu. Ko te mea nui ko te takirua hu pai . Ahakoa kei te hikoi koe, kei te oma tere, kei te tākaro tēnehi rānei, me whai takirua hu whakamarie, ā, he pai hoki te tautoko i ō waewae. Mā tēnei ka āwhina i te ārai i ngā whara ki ō waewae me ō turi. Hei tāpiri, ki te pai koe, ka taea e koe te whakamahi i tētahi DVD whakakori tinana ka taea e koe te mahi i te kāinga, te haere ki te whare takaro tinana, te whakamahi rānei i ngā taumaha ringa māmā, i ngā whitiki ātete rānei.
Kōwhiria te mahi whakakori tinana e pai ana ki a koe.
Ahakoa kei te haere tō hoa ki te akomanga Zumba, ehara i te mea me mahi anō koe i taua mea. Tērā pea kāore koe i te tino pai ki te kanikani. Ki te pērā, tera pea ka hoha koe. Nō reira , whiriwhiria tētahi mea e pai ana ki a koe, ā, he ngāwari ki a koe te mahi. Whakaarohia, tera pea ka pai koe ki te hikoi tere, ki te kaukau, ki te eke pahikara rānei. Ina whiriwhiria e koe tētahi mea pēnei, ka mahi tonu koe, ā, kāore e hoha.
Āe, kia rite tātou ki te tīmata i te mahi!
Nā, kua mōhio kē koe ki ngā kaupapa matua o te whakakori tinana, me titiro tātou me pēhea te whakauru atu ki roto i tō mahinga o ia rā.
| Tohutohu | Me pēhea te mahi |
|---|---|
| Hono atu ki tētahi hoa. | Ki te hoha koe ki te whakakorikori tinana ko koe anake, haere atu ki tētahi hoa, ki tētahi mema rānei o te whānau. Pērā ai, ka taea e koe te hikoi me te kōrero. Waihoki, kāore koe e tūpono ki te peke atu me te kī, "Kāore e taea e au te haere i tēnei rā" nā te mea kei te mātakitaki mai tō hoa. |
| Whakaritea mō te huarere. | Kaua e tukua te ua kia aukati i a koe ki te whakakorikori tinana. Hangaia he rārangi o ngā mea ka taea e koe te mahi i roto i te whare. Ka taea rānei e koe te hikoi ki roto i tētahi toa hokohoko tata. Ki te pai koe ki te hikoi ki waho, whakaritea he ata paki, he ahiahi paki rānei. |
| Whiwhi āwhina mai i te hangarau | He maha ngā taupānga e pā ana ki te hauora tinana kei runga i tō waea atamai. Ko ētahi he kore utu. Ka taea e ēnei taupānga te whai i te tawhiti kua hikoi koe me te maha o ngā kaora kua tahuna e koe. He mea whakatenatena nui tēnā māu. |
| Hangaia he kaupapa. | Engari i te whakaaro, "Ka ngana ahau ki te whakakorikori tinana i tēnei wiki," whakaritea he rā motuhake, pērā i te, "Ka hikoi tere ahau mō te 30 meneti i te Mane, te Wenerei, me te Paraire." Tohua aua wā ki tō maramataka. Pērā ai, kāore pea koe e ngaro i aua wā. |
Kia tīmata tātou! (Haere!)
Āe, kua mārama ngā mea katoa ki a koe. Ko tāu noa he tīmata. Anei ētahi atu tohutohu hei āwhina i a koe ki tēnā.
Tīmata iti.
He hapa tēnei e mahia ana e te tini tāngata. Ka tīmata rātou me te hihiri nui, ka mahi kaha mō te haora, kātahi ka mutu i te aonga ake ina mamae ō rātou tinana. Kaua e pena. Tīmata iti. Hei tauira, tīmata mā te hikoi mō te 10 meneti i te rā. I muri i te wiki, mahi mō te 12 meneti. Whakanuia mārire te wā, ka piki ake ki te 30-40 meneti. Ina oti i a koe tētahi mea, ahakoa he iti, ka pai tō wairua, ā, ka hiahia tonu koe ki te mahi tonu.
Mō ngā hua pai rawa atu, me whakakorikori tinana koe i te kaha taurite. He māmā noa iho, me tīmata te werawera i roto i te 3-5 meneti i muri i te tīmatanga o tō whakakorikori tinana. Me taea e koe te kōrero ki tētahi hoa, engari kaua e nui rawa te wā e kore ai e taea e koe te waiata. Koinei te mea e kīia nei he whakakorikori tinana kaha.
Whakatakotoria he whāinga māu ake.
Kaua e whakakorikori tinana noa, mā te whakatakoto i tētahi whāinga iti ka nui ake te whakamere o te mahi. Whakaarohia, "Ka whai wāhi atu ahau ki tētahi Oma Ngahau 5km i roto i ngā marama e 3," me "Ka hikoi tahi mātou ko ōku hoa ki Nuwara Eliya." Mēnā he whāinga pērā tāu, ka nui ake tō hihiri ki te whakarite mōna.
Te mahi me te mamae o te tinana
Ina tīmata koe i tētahi mahi whakakori tinana hou, inā koa he mea pēnei i te whakakori tinana, he mea noa te mamae mō te rā kotahi, e rua rānei. Nā te mea kei te kaha haere ō uaua. Kaua e tukua tēnei mamae kia aukati i a koe ki te whakakori tinana. Ka taea hoki e koe te tango i tētahi rā okioki mai i te whakakori tinana. Mā tēnei ka whai wā okioki ō uaua.
Kaua e mahi i te mea kotahi i ia rā, i ia rā.
Ki te hikoi koe i te ara kotahi, i te tere kotahi i ia rā, ka taunga tō tinana ki tēnei mahi i muri i tētahi wā. I muri i tēnā, tērā pea kāore koe e whiwhi i ngā hua e hiahiatia ana e koe. Nō reira, hurihia tō mahinga.
- Ki te hikoi: i ētahi wā me hikoi tere, i ētahi wā me piki puke.
- Mena kei te mahi koe i tētahi DVD whakakori tinana: Whakamātauria tētahi mea hou he uaua ake.
- Ki te eke pahikara: Whakanuia mārire te tere me te tawhiti.
Tāpirihia he whakangungu kaha
Kāore anō kia whakamātauhia te whai huatanga tika o te whakangungu kaha, pērā i te hiki taumaha, ki te whakaheke tika i te cholesterol, i te triglycerides rānei. Heoi, he maha ngā painga ā-korekore.
1. Te whakapakari i ō uaua: Mā tēnei ka whakaiti i tō tupono ki te whara. Ka hoatu hoki ki a koe te kaha ki te mahi i ngā mahi whakakori tinana (pērā i te hikoi me te oma) mō te wā roa me te kaha ake.
2. Te tahunga karori: Ko te uaua te wāhanga tino nui o te tinana e pau ana te kaha. Ina piki ake tō papatipu uaua, ka nui ake ngā karori e tahuna ana e tō tinana ahakoa kei te tū noa koe.
3. Te Whakaiti Taumaha: Mō ēnei take, he tino āwhina te whakangungu kaha ki te whakaiti i tō taumaha tinana. Ina whakaitihia tō taumaha, ka whakahaeretia hoki ō taumata cholesterol me te triglyceride.
Nō reira, ngana ki te whakarite kia rua ngā rā i te wiki mō te whakangungu kaha.
Karere Tangohia ki te Kāinga
- I mua i te tīmatanga o tētahi kaupapa whakakori tinana, me kōrero koe ki tō tākuta, inā koa mēnā he mate hauora anō tōu.
- Kaua e tīmata nui i te wā kotahi, tīmata iti, kātahi ka whakanuia haeretia te roa me te kaha o tō whakakori tinana.
- Kōwhiria tētahi korikori tinana e pai ana ki a koe, ā, e kitea ana e koe he ngahau , kia nui ake ai te tūponotanga ka u tonu koe ki taua mahi.
- Mō ngā hua pai rawa atu, tāpirihia he ranunga o ngā mahi whakakori tinana, pērā i te hikoi me te oma, me ngā mahi whakapakari tinana, pērā i te hiki taumaha, ki roto i tō mahere ā-wiki.
- Ehara i te mea ka taea te whakahaere i te cholesterol i roto i te pō kotahi,Kia maumahara he huringa āhua noho roa tēnei. Mā te whakakori tinana me te whakapau kaha, ka taea e koe te ora i te oranga hauora.
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