E mōhio ana tātou katoa me whakakorikori tinana tātou kia ora ai. Engari whakaarohia he tangata koe e haere ana ki te whare takaro, e oma ana rānei i ia ahiahi. Ka aha koe mēnā ka ngoikore koe, ka rere te ihu, ka mamae hoki te korokoro? "Me haere ahau ki te whare takaro i tēnei rā?" "Ka nui ake rānei taku mate mēnā ka oma ahau?" Tērā pea kua puta ake ēnei pātai ki tō hinengaro. I tēnei rā, me kōrero tātou mō tēnei.
Ka taea e te whakakori tinana te ārai i te mate?
Ko te whakautu poto ki tēnei ko "āe, he nui te pānga". E mōhio ana koe he aha? He pūnaha ārai mate tō tō tātou tinana e whawhai ana ki te mate. Ka kiia tēnei ko te pūnaha ārai mate. Ina whakakori tinana koe i ia wā, i te taumata taurite, ka kaha ake tēnei pūnaha ārai mate.
Hei whakarāpopototanga, ina whakakorikori tinana koe, ka tere ake te neke o ngā toto mā, he rite ki ngā hōia e whawhai ana ki ngā mate i roto i ō tātou tinana, puta noa i te tinana, ā, ka pai ake te mahi i tā rātou mahi. Ko te tikanga he māmā ake mā rātou te whawhai ki ngā huaketo me ngā huakita e uru mai ana, e ārai ana i a koe kei pāngia e te mate.
Nō reira, e hia te nui o te whakakori tinana e hiahiatia ana e koe?
Kāore koe e hiahia ki te oma marathon, ki te whakapau haora rānei ki te whare takaro. E 30 meneti noa iho ia rā mō te hikoi, te oma tere, te kaukau, te eke pahikara rānei, kua nui.
I kitea i roto i tētahi rangahau ko ngā wāhine e hikoi ana mō te 30 meneti i ia rā mō te tau kotahi, he haurua te maha o ngā makariri i pā ki a rātou i ērā kāore i hikoi. I kitea anō hoki ko ngā wāhine 65-tau te pakeke e whakakorikori tinana ana i ia wā, he rite tonu te maha o ngā pūtau-T—he momo pūtau pūnaha ārai mate anō hoki—ki te hunga kei roto i ō rātou 30 tau te pakeke.
Ka whakaitihia te ahotea e te whakakori tinana, ā, ka pai ake tō moe. He mea nui ēnei mea e rua hei pupuri i te kaha o tō tātou pūnaha ārai mate.
Engari, kāore hoki i te pai te nui rawa o te whakakori tinana!
Ko ētahi tāngata te āhua nei kua waranga ki te whakakorikori tinana. Ki te kore koe e haere ki te whare takaro ahakoa mō te rā kotahi, kāore koe e pai te āhua. Engari kia maumahara, ki te nui rawa te mahi i tēnei mahi me te kore e whakatā i tō tinana, ka nui ake te kino i te pai.
Ina nui rawa te mahi a koe, ina whakakori tinana koe mō ngā hāora, ko te mea ka tupu ko te hekenga o te maha o ngā toto toto mā e whawhai ana ki ngā mate i kōrerotia e tātou. I taua wā anō, ka piki ake te taumata o te cortisol, he homoni e pā ana ki te ahotea i roto i te tinana. Ka taea e tēnei te ngoikore i te mahi a tō tātou pūnaha ārai mate. Ko te tikanga he nui ake te tūponotanga ka pāngia koe e te mate.
Kāore ianei i te pai ake te whakakorikori tinana ina pāngia koe e te kirika?
Kāore rawa i te pai. Ki te pāngia koe e te kirika, kaua e haere ki te whare takaro. Okioki. Ko te okioki te rongoā pai rawa atu e hiahiatia ana e te tinana i taua wā.
Whakaarohia, ina pāngia tātou e te kirika, ka werawera te tinana, ka heke te nui o te wai i roto i te tinana. Ko te tikanga tēnei ka maroke te tinana. He aha te mea ka puta mēnā ka whakakori tinana koe, ā, ka nui ake te werawera? Ka piki ake te maroke o te wai, ā, ka whakaroahia tō whakaoranga mai i te mate. Ka taea hoki e ia te whakararu i te tinana.
He mate hopuhopu anō hoki te rewharewha. Ka taea tonu e koe te hora atu ki ētahi atu tae noa ki te 7 rā i muri i te tīmatanga o te whakaatu i ngā tohu. Nō reira, kaua e haere ki waho ki te whakakorikori tinana i te aroaro o te marea kia kore rawa tō kirika, ā, kia 24 hāora pea te roa o tō korenga o te kirika, me te kore rongoā .
Nā, he aha tāu e mahi ai ina pāngia koe e te makariri noa?
Koinei te wāhi e tika ana kia whakaaroaro tātou. He ture māmā tēnei mō tēnei. Ka kiia e mātou ko te "Tirohanga Kaki".
Arā, ki te mea kei runga noa ake i te kaki ō tohumate (hei tauira, he ihu pupuhi, he tihe, he korokoro mākūkū), ka taea e koe te mahi i ētahi mahi whakakori tinana māmā. Heoi, ki te horapa ō tohumate ki raro iho i te kaki (hei tauira, he uma pūngāwerewere, he maremare kino, he mamae tinana, he uaua ki te manawa), me okioki koe.
Mā te ripanga i raro nei tēnei e whakamārama ake ki a koe.
| Momo tohu | Me aha? |
|---|---|
| Ngā tohu mai i te kaki ki runga (hei tauira, ihu pupuhi, ihu pūngāwerewere, tihe, korokoro mamae ngawari) | Kāore he aha te mahi whakakori tinana māmā. Hei tauira, he hikoi poto noa iho. Engari whakarongo ki tō tinana. Ki te ngenge koe, kati. |
| Ngā tohu i raro i te kaki (hei tauira, te kikī o te uma, te maremare nui, te mamae o te tinana, te poto o te manawa, te kirika) | Kia tino okioki. Kaua e whakakorikori tinana. Hoatu he wā ki tō tinana kia ora ai. |
Tētahi atu mea nui:Ki te mea kei te tango koe i ētahi rongoā makariri ka taea te hoko kore utu (pēnei i ngā rongoā whakaiti i te pupuhi o te ihu), kia tino tupato i te wā e whakakorikori tinana ana. Ka taea e ēnei rongoā te whakanui ake i tō tere o te ngakau. I te mea ka piki ake hoki tō tere o te ngakau i a koe e whakakorikori tinana ana, ka taea e te huinga o ēnei e rua te whakararuraru i tō ngakau.
Mena he mate huango tōu, me kōrero ki tō tākuta i mua i te whakakori tinana ina pāngia koe e te makariri.
Āhea koe me toro atu ki te tākuta?
Ka memeha haere te makariri i roto i ētahi rā, engari i ētahi wā, he mea nui kia rapu tohutohu hauora.
| Āhea te rapu tohutohu hauora | |
|---|---|
| Mena ka pāngia koe e ēnei tohu i a koe e whakakorikori tinana ana me te makariri, kōrero ki tō tākuta: | |
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| Ki te puta mai ēnei tohu, kati tonu te whakakori tinana ka haere ki te Wāhanga Maimoatanga Ohotata (ETU): | |
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Karere Tangohia ki te Kāinga
- Hei pupuri i te hauora, he mea tino pai te mahi whakakori tinana i ngā wā katoa. Ka whakapakari i tō pūnaha ārai mate.
- Heoi, mā te nui rawa o te whakakori tinana me te kore e whakangāwari i te tinana ka ngoikore te pūnaha ārai mate.
- Ki te pā mai ngā tohu ki raro i te kaki, pērā i te kirika, te mamae o te tinana, te pupuhi rānei o te uma , kia okioki koe. Kaua e whakakorikori tinana.
- Mena he iti noa ngā tohu kei runga ake i te kaki, pērā i te ihu pupuhi, he pai te mahi i ngā mahi whakakori tinana māmā. Engari ki te tino uaua, kati.
- Whakarongo ki tō tinana. Koinei te aratohu pai rawa atu.
- Mena he ruarua āu, he mea tino haumaru te kōrero ki tō tākuta i mua i te whakakori tinana.
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