E ngenge ana koe i muri i tētahi rā roa i te mahi? E ara ake ana koe i te ata me te whakaaro kāore koe e whiwhi kaha? E whakaaro ana koe he pakeke ake koe i ō tau i ētahi wā? He amuamu noa tēnei mō te tini o te tangata i a rātou e whakatata atu ana ki te pakeketanga waenga. Engari ko te rongo pai, he maha ngā mea ngāwari ka taea e tātou te mahi hei whakanui ake i ō tātou taumata kaha. Ka taea e ētahi o ēnei mea te āwhina ki te whakahaere i te tukanga koroheketanga. Nō reira, me kōrero tātou mō te whakakī anō i tō tāke kaha ina ahua takoto kau.
1. Tirohia tuatahi mēnā he mate kē atu.
He maha ngā wā, ko tēnei kare ā-roto o te ngenge tonu, e kiia nei e tātou ko te ' Ngāwari' , he tohu pea nō tētahi atu mate. Hei tauira , ko te ngenge tētahi tohu nui i roto i ngā mate pēnei i te 'Mati Huka' , te 'Mate Ngākau', te 'Arthritis', te 'Anemia' , te ' Mate Thyroid ' , me te 'Sleep Apnea'.
Nō reira, ki te mea kei te ngenge tonu koe, kaua e warewaretia. Kia mahara ki te toro atu ki tō tākuta me te kōrero mō tēnei.
Waihoki, ka taea hoki e ētahi rongoā e tangohia ana e tātou te whakararu i tēnei ngenge. Ina koa ko ētahi rongoā mō te toto toto tiketike, ngā rongoā mō ngā mate pāwera (Antihistamine), me ngā rongoā e tango ana i te wai i te tinana (Diuretics) ka taea te whakararu. Ki te tīmata koe ki te rongo i tēnei ngenge i muri i te tīmatanga o tētahi rongoā hou, whakamōhio atu ki tō tākuta.
2. Ahakoa te mangere ki te whakakorikori tinana, whakakorikori tinana!
Ko te mea whakamutunga e hiahia ana koe ki te mahi ina ngenge koe ko te whakakorikori tinana. He pono. Tērā pea kei te whakaaro koe, "Me pēhea taku whakakorikori tinana ina ngenge rawa ahau?" Engari he maha ngā rangahau kua whakaatu ko te whakakorikori tinana, arā, ko te whakakorikori tinana, ka whakanui ake i ngā taumata pūngao o tō tātou tinana.
Ina whakakori tinana tātou, ka pai ake te mahi a ō tātou ngākau, ō tātou pukahukahu, me ō tātou uaua. He rite ki te whakanui ake i te whakamahinga wahie o tētahi waka.Kātahi ka nui ake tō kaha me tō pūngao ki te mahi i tētahi mahi o te rā. Waihoki, ka piki ake te whakapono ki a rātou anō o te hunga e whakakorikori tinana ana.
3. Ko te Yoga te otinga tino pai
He pai tetahi mahi whakakori tinana, engari he tino whai hua te yoga mō te whakanui ake i te kaha. I roto i tētahi rangahau Piritana, ko te hunga i haere ki te akomanga yoga kotahi i te wiki i kōrero mō te pikinga ake o te māramatanga hinengaro, te kaha, me te whakapono ki a rātou anō i muri i ngā wiki e ono.
Kāore i roa rawa te wā ki te tīmata i te yoga. I kitea e ngā kairangahau i te wā e ono marama te hunga i waenga i te 65 me te 85 tau te pakeke e mahi yoga ana, ka piki ake te makona o ō rātou oranga me te taumata pūngao whānui.
4. Kei te nui te wai e inuhia ana e koe?
Ko te matewai tetahi o ngā mea tino nui e mimiti ana i te kaha. Ka taea hoki e te matewai te whakaiti i tō kaha ki te mahi i ngā mahi ā-tinana. E whakaatu ana ngā rangahau he uaua ake ki ngā kaitākaro matewai te whakaoti i tētahi whakangungu hiki taumaha. Nō reira, whakaarohia te ngenge o te tangata e mahi ana i ngā mahi o te whare ina matewai ana.
Ehara i te mea koinā anake, ka whakaitihia hoki e te matewai tō tātou arotahi me te arotahi.
Me pēhea koe e mōhio ai mēnā kei te nui te wai e inuhia ana e koe?
He huarahi māmā noa iho tēnei. Tirohia te tae o tō mimi. Mena he kōwhai mārama, he kōwhai rānei te tae, he tohu pai tēnā. Engari ki te pouri ake, he tohu me nui ake te wai e inumia ana e koe.
| Ngā take noa o te ngenge | Ngā mea ka taea e koe te mahi |
|---|---|
| Te āhua hauora matua (hei tauira, te mate huka, te anemia) | Me toro atu ki tō tākuta tonu mō ētahi tohutohu. |
| Te kore whakakori tinana | Tīmatahia te mahi i tētahi mea pēnei i te hikoi, i te yoga rānei mō te 30 meneti pea i ia rā. |
| Te maroketanga | Inuhia kia 8-10 karāhe wai i te rā katoa. Kia tūpato ki te tae o tō mimi. |
| Te kore moe | Me moe wawe koe kia moe ai koe i te pō mō ngā haora 7-8 katoa. |
5. He mea nui te moe nui.
Ko te kore moe tetahi o ngā tino take o te ngenge i te awatea. Ka piki ake hoki te mōrearea o ngā aituā. He māmā noa te otinga: haere ki te moe wawe kia moe pai ai i te pō.
Kua whakaatuhia e ngā rangahau ko te hunga e moe pai ana i te pō ka nui ake te hihiko, ā, ka iti ake te ngenge i te awatea. Ehara i te mea he otinga noa te moe pai mō te ngenge, engari he nui anō hoki ngā painga hauora. E ai ki ngā pūrongo, he pai ake te moe o te hunga kua eke ki te rau tau i te tangata noa.
Ki te kore e taea e koe te moe pai i te pō, me moe poto i te awatea. Ahakoa he moe poto mō te 10 meneti pea, he nui hei whakaora i tō kaha. Engari kaua e moe mō te neke atu i te 30 meneti, nā te mea ka pāngia pea koe e te moe i taua pō. E kiia ana mā te inu kawhe i muri i te moe ka nui ake te kaha.
6. Ngā painga o te hinu ika (Omega-3)
Ko ngā waikawa ngako Omega-3, he tino pai mō te ngākau, ka āwhina hoki ki te whakanui ake i te mataara o te tinana. E ai ki tētahi rangahau i mahia i Itari, ko te hunga i tango i ngā kāpū hinu ika mō ngā rā 21 i piki ake te wā urupare hinengaro. I kī anō rātou he kaha ake tō rātou i mua.
7. Mahi kia rite ki tō karaka tinana
Ko ētahi tāngata ka tino kaha ake i te ata. Ka karangatia rātou ko ngā "manu o te ata". Ko ētahi anō ka kaha ake i te mutunga o te rā, tae noa ki te pō. Ka karangatia rātou ko ngā "manu pō".
Ko ēnei tauira pūngao o ia rā i roto i ō tātou tinana ka whakatauhia e te hanganga o tō tātou roro me ngā ira. Ka kiia ēnei e tātou ko ngā manawataki circadian. Nō reira he uaua te whakarerekē i ēnei tauira. Nō reira, kaua e ngana ki te whakarerekē, he pai ake te tautuhi i te manawataki tūturu o tō tinana, me te whakamahere i tāu mahi kia rite. Whakamahia ngā mahi uaua, ngā mahi e hiahia ana kia nui ake te aro, i te wā e tino kaha ana tō pūngao.
8. Ka nui te pūngao e puta mai ana i te whakaiti i tō taumaha.
Mā te whakaiti i te taumaha tāpiri ka nui ake te kaha. Ahakoa he iti noa te whakaiti i te ngako o te tinana ka taea te whakapai ake i tō wairua, tō kaha, me te kounga o te oranga. Ina piki tō taumaha, ka nui ake tō ngenge. Ina heke tō taumaha, ka māmā ake tō ahua, ā, ka piki ake tō kaha.
Hei whakaiti i te taumaha, ko te huarahi pai ko te whakahaere i te rahi o ngā kai e kainga ana, te kai i tētahi kai taurite, me te whakanui ake i te korikori tinana.
9. Whakanuia te maha o ngā wā e kai ana koe i te rā, me te whakaiti i te nui.
Tērā pea ka whai hua ētahi tāngata mā te kai i ētahi kai iti i te rā. Mā te kai i ngā kai iti e rima, e ono rānei i te rā, kaua i te kai nui kotahi, ka āwhina i te pupuri i te taumata huka toto kia pumau.
I te wā e kai ana i tēnei ara, whiriwhiria ngā kai kei roto ngā witi katoa me ētahi atu warowaihā matatini . Ka roa ake te nakunaku o ēnei i ngā warowaihā kua whakatikatikaina (pēnei i te taro me te rimurapa), ā, ka āwhina tēnei ki te ārai i ngā pikinga ohorere o ngā taumata huka toto.
Engari kia maumahara, ina whakanuia e koe tō auau kai pēnei, me tūpato koe ki te nui o te kai e kainga ana e koe i te wā kotahi. Ki te kore, ka piki ake tō taumaha.
Karere Tangohia ki te Kāinga
- Ko te ngenge tonu e pā ana ki a koe he tohu pea nō tētahi mate hauora kei raro i a koe, nō reira, ki te kore koe e tino mōhio, me toro atu ki tō tākuta i te tuatahi.
- Mā ngā whakarerekētanga ngāwari o te noho, pērā i te whakakorikori tinana, te moe pai, me te inu i te nui o te wai, ka nui ake te painga ki tō taumata pūngao.
- Whakarongo ki tō tinana. Kai i tētahi kai taurite, whakahaerea te taumaha nui, ā, whakaritea ō mahi kia rite ki te huringa pūngao tūturu o tō tinana.
- Kāore koe e hiahia ki te noho i te oranga ngenge tonu. Mā te mahi i ngā mahi ngāwari, matatau pēnei i ēnei, ka taea e koe te whakahoki mai i tō kaha kua ngaro.
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