He rite ngā tukemata ki ngā kanohi, he mea e ātaahua ai, e mārama ai te āhua o tō tātou mata. Engari i ētahi wā, ka angiangi ngā tukemata, ka puta he āputaputa ki ētahi wāhi, ka tino angiangi rānei ngā tukemata nā ngā mahi o mua, he raruraru tēnei mō te tini tāngata. Tērā ētahi wā kāore koe e hiahia ki te tae i ō tukemata ki te pene i ia ata, tika? Nō reira, kua whakaarohia e koe tētahi otinga tuturu mō tēnei? Koinei tā tātou e kōrero nei i tēnei rā, te whakawhitinga tukemata, te (Whakawhiti Tukemata) rānei.
Know your body mass index (BMI) and weight classification
He aha te whakatō tukemata?
He pokanga whakapaipai tūturu tēnei. He māmā noa iho, ko te tango i ō makawe ake ka whakatōkia anō ki roto i ō tukemata. Ko ngā pūtake makawe ka tangohia mai i tētahi wāhi iti o te kiri kāore e kitea mai i waho, pērā i te upoko, i runga ake i te taringa. Ka kiia tēnei he tākai makawe.
Ka tangohia tēnei kiri huruhuru e te taote pokanga ka whakatōkia anō ki ngā āputa o ō tukemata. Kia ora te kiri, ka tīmata te tupu noa o ngā huruhuru hou, pērā i te wāhanga o ngā tukemata. Kātahi ka kore te raruraru o te pani i te meikitanga me te tā pene i ia rā.
Mā wai tēnei maimoatanga e tino pai?
Ahakoa ka taea tēnei e te katoa, he tino whai hua tēnei mō te hunga pēnei i:
- Mō te hunga he tino angiangi ngā tukemata: Tērā pea ka whānau mai ētahi tāngata he angiangi ngā tukemata. Mō ētahi atu, ka angiangi haere i te kaumātuatanga.
- Mena he maha ō tukemata i mua, ā, kua angiangi inaianei: He otinga pai tēnei mō te hunga i nui rawa te hutihuti i ō rātou tukemata i tō rātou tamarikitanga, ā, kua kore he huruhuru e tupu ana i aua wāhi.
- Mō te hunga kua ngaro te makawe nā ngā mate hauora: Ka ngaro pea te makawe o ētahi tāngata i ō rātou tukemata nā ngā mate pēnei i te (Trichotillomania) (he mate e kukume noa ai rātou i ō rātou makawe) me te (Alopecia Areata) (he mate e taka ai te makawe ki ngā wāhi iti).
- Nā ngā whara, ngā aituā rānei: Mena kua puta he koha ki te rohe o te tukemata nā te weranga, nā ētahi atu aituā rānei, ā, kāore he huruhuru e tupu ana i taua rohe.
- Mō te hunga he moko kua rerekē te tae: Ki te mea he moko kei tō tukemata, ā, kua rerekē te tae, kua rerekē hoki tōna āhua, whakahokia mai taua āhua mā te āhua tūturu.
- Mō te hunga e rapu ana i tētahi otinga pumau ake i te meikitanga: Mō te hunga e hiahia ana ki ngā tukemata matotoru, pumau, ataahua, kaua ki te mau meikitanga i ia rā.
Ahakoa he tino rongonui tēnei i waenga i ngā wāhine, ko ngā tāne e āwangawanga ana mō ō rātou āhua kei te tahuri ki tēnei pokanga.
Te āhua o te mahi pokanga me ngā whakaritenga i mua me muri i te pokanga
I te mea he mahi pokanga tēnei, he mea tino nui kia mārama pai koe ki tēnei.
He aha ngā mea ka tupu i mua i te pokanga?
Me kite tuatahi koe i tētahi taote pokanga whakapaipai e tohunga ana ki tēnei mahi.
- Ka tirohia e te tākuta te āhua o ō tukemata me te wāhi pai rawa atu hei tango huruhuru.
- Ka pātai rātou mō tō hauora, ngā rongoā e tangohia ana e koe, me tō hītori hauora whānau.
- Ka matapakihia e mātou ngā mea e tumanakohia ana e koe mai i te pokanga.
- E whakamārama ana i ngā mōrearea me ngā pānga taha pea.
- Kua whakaratohia ngā tohutohu mō te tikanga whakamoe e whakamahia ana, te roa o te wā e pau ana mō te pokanga, me pēhea te whakarite mōna.
Ngā mea ka tupu i te wā o te pokanga
He tukanga tēnei e roa ana mō ngā hāora. Me mārama tātou ki ngā mahi i te ripanga i raro nei.
| Hipanga | Whakaahuatanga |
|---|---|
| Whakangote | Ka hoatu he rongoā whakamoe ki a koe kia kore ai koe e rongo i te mamae. Nō reira, kāore koe e rongo i tetahi mea i te wā o te pokanga. |
| Tango Huruhuru (Wāhi Tuku Huruhuru) | Ka tapahia pototia te makawe i te wāhi e hauhaketia ai ngā pūtake makawe (i runga ake i te taringa). Kātahi ka tangohia he wahi kiri iti (tāpiri) kei roto ngā pūtake makawe ki tētahi taputapu motuhake. |
| Te tuitui | Ka tuituia pai te wāhi i tangohia ai te makawe. Kāore e kitea tēnei koha ina tupu anō te huruhuru. |
| Te Whakatō Makawe | Ināianei, ka ata hanga e te taote pokanga he kōhao iti ki ngā tukemata ki ngā wāhi tika, kātahi ka whakatōkia ngā huruhuru kua hauhaketia takitahi. |
| Te otinga o te pokanga | Kia oti te whakatō makawe, ka kapi ngā wāhi ki ngā tuitui angiangi. |
He aha ngā mea ka tupu i muri i te pokanga?
Ka taea e koe te hoki ki te kāinga i taua rā anō i muri i te pokanga. He mea tino nui kia whai i ngā tohutohu a te tākuta.
- Okioki pai.
- Me takai tonu mō ētahi rā.
- Kaua e mahi i ngā mahi whakakori tinana taumaha, i ngā mahi uaua rānei kia tohua rā anō e tō tākuta.
- Tangohia te rongoā mamae kia rite ki te mea i tohua.
- Kia tino tupato i te horoi i ngā patunga.
- Kia mahara ki te haere ki ngā wā tirotiro ā-muri ka whakaritea e te tākuta kia kite ai koe me pēhea te tango i ngā tuitui me te ora o ngā patunga.
He mea nui: He mea noa te taka o ngā makawe hou i muri i ētahi wiki. Kaua e manukanuka! Hei waihanga wāhi mō ngā makawe hou hei tupu. Ka tīmata te tupu pai o ngā makawe hou i roto i ētahi marama.
Ngā painga, ngā ngoikoretanga me ngā mea hei whakaaroaro
Pērā i tētahi atu kōwhiringa, tera pea he painga, he mōrearea hoki kei tēnei.
| Ngā Painga | Ngā Tūponotanga me ngā Āhuatanga Whakararuraru |
|---|---|
| He āhua tūturu, ā-taiao. | Te whara i ngā wāhi pokanga. |
| Te whakanui ake i te whakapono ki a ia anō. | Te mamae me te pupuhi. |
| Kāore he take ki te mau meika i ia rā. | Te tūponotanga o te pangia. |
| Te pupuri i te āhua tūturu o te makawe. | Marumarutanga. |
| Te ngoikore i te wāhi i pokangahia. |
Ka roa ake rānei ngā huruhuru o ngā tukemata e tupu hou ana?
Āe! He pātai tēnei e pātaihia ana e te tini tāngata. Nā te mea ka whakatōkia ngā makawe mai i tō tumuaki ki roto i ēnei tukemata. Nō reira, ka tupu aua makawe kia rite te roa ki te tumuaki. Nō reira, me kuti tonu e koe ngā makawe o te tukemata ki te roa e hiahiatia ana, kia mau tonu hoki te ataahua.
Kia pēhea te roa o te wā e ora ai?
Ka rerekē pea te roa o te whakaoranga i ia tangata, i ia tangata.
- Ngā wiki tuatahi: Whai muri i te pokanga, tera pea ka puta he kiri pakupaku iti ki te rohe o te tukemata. Kaua e werohia ēnei. Ka taka noa iho. Ka taea e koe te hoki ki ngā mahi o ia rā i roto i ētahi rā.
- I muri i te ono wiki pea: I runga i ngā tohutohu a tō tākuta, ka taea e koe te tīmata anō i ngā mahi whakakori tinana uaua, pērā i te tākaro hākinakina.
- I waenganui i te 3-6 marama: Ka kitea mārama te tupu o ngā makawe hou. E hia ngā marama ka kitea ai ngā hua katoa.
Āhea me toro atu ki te tākuta tere: Ki te pāngia koe e te mamae nui, te pupuhi e kore e taea te tu atu, te wai e rere mai ana i te wāhi i pokangahia, te toto nui rānei, me toro atu ki tō tākuta tonu. Ki te tika, haere ki te Tari Ohotata (ETU) o te hōhipera tata.
Te whakawhitinga tukemata? Te tango i te kiri pakupaku? He aha te rerekētanga?
He tokomaha te hunga e whakapoauau ana i ngā mea e rua. Ahakoa e matotoru ake ai ngā tukemata i ngā tikanga e rua, he rerekē rawa ngā tikanga e rua.
| Āhuatanga | Te Whakatō Tukemata | Te whakakoi i te kiriuhi iti |
|---|---|---|
| Tikanga | He pokanga tūturu. He whakatō makawe. | He tikanga tā moko tuturu-haurua. He tuhi ki te kiri mā te whakamahi i te mangumangu. |
| Hua | He makawe tūturu, he makawe e tupu ana, e taea te pa atu. | Ngā rārangi i tuhia kia rite ki te makawe. |
| Wā | Pūmau. Ka mau tonu ngā hua mō te wa katoa. | Tūturu-ā-wāhanga. Ka roa mō te 1-3 tau. |
Karere Tangohia ki te Kāinga
- Ko te whakato tukemata he pokanga whakapaipai tuturu e mahia ana ma te whakamahi i ōu ake makawe.
- Ko te angitu o tēnei mahi e whakawhirinaki ana ki te taote pokanga tohunga i whiriwhiria e koe, me te pai o tō whai i ngā tohutohu i muri i te pokanga.
- I te mea ka roa te makawe kua whakatōkia, pērā i te roa o te makawe o te mahunga, me kutikuti i ia wā, me te pupuri hoki kia ātaahua.
- He mea noa te ngaro o te makawe mō tētahi wā i muri i te pokanga, ā, kāore he take e manukanuka ai. Ka tupu anō ngā makawe hou.
- I mua i te whakatau i tēnei mea, me kōrero tonu ki tētahi taote pokanga mātau, pātaihia ō pātai katoa, ā, me whakatau me te kore e ruarua.
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