Kua tino ngenge koe i tō hokinga mai i te mahi? Ka ara ake koe me te mea kāore anō kia okioki? I ētahi wā, kua pakeke ake koe i tō tau tuturu? He amuamu noa tēnei i a tātou e tae atu ana ki te pakeketanga waenga. Heoi, ko te rongo pai he maha ngā mea ngāwari ka taea e koe te mahi hei whakanui ake i ō taumata pūngao. Ko ētahi o ēnei mahi ka āwhina i te whakahaere i te tukanga koroheketanga. Nō reira, me kōrero tātou mō te whakakī anō i tō tāke pūngao ina ahua koretake.
1. Whakakorehia ngā āhuatanga hauora o raro
He maha ngā wā, ko tēnei ngenge tonu—e kiia nei e tātou ko te ' Ngenge' —he tohu pea nō tētahi mate hauora e takoto ana i raro i te maru o te tinana. Hei tauira, ko ngā mate pēnei i te mate huka , te mate ngākau , te mate rumatiki , te mate toto iti , te mate tairoi , me te mate moe pōrearea , he maha ngā wā ka kitea te ngenge hei tohu matua.
Nō reira, ki te mea kei te tino ngenge koe i tō āhua noa, kaua e warewaretia. Kia mahara ki te whakarite i tētahi wā hui ki tō tākuta hei matapaki i ēnei tohu.
Hei tāpiritanga, ka taea e ētahi rongoā te whai wāhi ki te ngenge. Ina koa, ko ētahi rongoā toto toto tiketike, antihistamines, me diuretics ka taea te whakararu i a koe. Mena ka tīmata koe i tētahi rongoā hou, ā, ka kite koe i tēnei ngenge i muri tata mai, kia mōhio koe ki te whakamōhio atu ki tō kaiwhakarato hauora.
2. Ahakoa te ngenge rawa, me whakakorikori tinana!
Ina ngenge koe, ko te mea whakamutunga e hiahia ana koe ko te whakakorikori tinana. He mea mārama tēnā. Tērā pea ka whakaaro koe, "Me pēhea taku whakakorikori tinana i ahau e ngenge ana?" Heoi, he maha ngā rangahau kua whakaatu ko te whakakorikori tinana ka whakanui ake i ngā taumata pūngao o tō tinana.
Ina whakakori tinana koe, ka pai ake te mahi a tō ngākau, ō pukahukahu, me ō uaua. He rite ki te whakapai ake i te whakamahinga wahie o tētahi waka. Mā tēnei ka nui ake tō kaha me tō hihiri hei whakatutuki i ngā mahi o te rā. Hei tāpiri, ko te hunga e whakakori tinana ana he maha ngā wā ka nui ake ō rātou whakapono ki a rātou anō.
3. He otinga pai rawa atu te Yoga
Ahakoa he pai tetahi momo whakakori tinana, he tino whai hua te yoga mō te whakanui ake i te kaha. I kitea i roto i tētahi rangahau Piritana, ko te hunga i haere ki tētahi 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 noa iho.
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 te ao me te taumata pūngao whānui.
4. Kei te nui te wai e inuhia ana e koe?
Ko te matewai tetahi o ngā hoariri matua e mimiti ana i tō kaha. Ina matewai koe, ka heke tō kaha ki te mahi i ngā mahi ā-tinana. E whakaatu ana ngā rangahau he uaua ki ngā kaitākaro matewai te whakaoti i ngā mahi whakapakari tinana. Whakaarohia te nui o te ngenge ka pā ki te tangata e mahi ana i ngā mahi o ia rā nā te matewai.
Ehara i te mea koinā anake, ka whakararu hoki te matewai i tō arotahi me tō arotahi.
Me pēhea koe e mōhio ai kei te nui te wai e inuhia ana e koe?
He ara māmā noa iho tēnei hei tirotiro. Tirohia te tae o tō mimi.Ki te mea he kōwhai mātotoru tō mimi, he tohu pai tēnā. Ki te mea he pouri ake i tērā, he tohu tēnā me nui ake te wai e inuhia ana e koe.
| Te Take Noa o te Ngenge | Ngā Mea Ka Taea e Koe te Mahi |
|---|---|
| Te āhua matua (hei tauira, te mate huka, te anemia) | Rapua tonutia he tohutohu hauora mai i tō tākuta. |
| Te kore whakakori tinana | Tīmata mā te hikoi, te mahi yoga rānei mō te 30 meneti pea i te rā. |
| Te maroketanga | Inuhia kia 8-10 karāhe wai i te rā katoa. Aroturukihia te tae o tō mimi. |
| Te kore moe | Me moe wawe kia pai ai te moe mō te 7-8 hāora i ia pō. |
5. He mea nui te moe nui
Ko te kore moe tetahi o ngā tino take o te ngenge i te awatea, ā, ka piki ake te tūponotanga o ngā aituā. He māmā noa te otinga: Moe wawe kia moe ai koe i te pō katoa.
E whakaū ana ngā rangahau ko te hunga e moe pai ana ka nui ake te hihiko, ā, ka iti ake te ngenge i te awatea. Ehara i te mea he rongoā noa te moe pai mō te ngenge; engari he nui ngā painga hauora. E ai ki ngā pūrongo, he pai ake te moe o te hunga kua eke ki te kotahi rau tau te pakeke i te tangata noa.
Ki te mea he uaua ki a koe te moe i te pō, ngana ki te moe poto i te awatea. Ahakoa he moe 10 meneti te roa, he nui hei āwhina i a koe ki te whakahoki mai i tō kaha. Heoi, kaua e moe mō te neke atu i te 30 meneti, nā te mea ka pā kino tēnei ki tō kaha ki te moe i taua pō. E kiia ana hoki ko te inu kawhe i muri tonu i te moe poto ka whakarato i te kaha tāpiri.
6. Te whakanui ake i te Omega-3
Ko ngā waikawa ngako Omega-3, he tino painga mō te ngākau, ka āwhina hoki i te whakanui ake i tō mataara. E ai ki tētahi rangahau Itari, ko te hunga i tango i ngā kāpū hinu ika mō ngā rā 21 i whakaatu i te tere o te urupare hinengaro, ā, i kī mai he nui ake te hihiko i tō mua.
7. Mahi kia rite ki tō karaka tinana
Ko ētahi tāngata ka rongo i te kaha nui i te atatu; ka karangatia rātou ko ngā "manu o te ata." Ko ētahi ka kitea tō rātou kaha nui i te pō; ka karangatia rātou ko ngā "manu pō".
Ko te hanganga o tō tātou roro me ngā ira tangata e whakatau ana i ō tātou tauira pūngao o ia rā. E mōhiotia ana ēnei ko ngā Circadian Rhythms. Nā te mea he uaua ki te whakarerekē i ēnei tauira, he pai ake te mōhio ki tō ake auau tūturu, me te whakamahere i ō mahi kia rite ki tēnā. Whakaritea ō mahi tino uaua, ngā mahi rānei e hiahia ana kia arotahi nui i roto i ō hāora tino kaha.
8. Mā te whakaiti i te taumaha tāpiri ka nui ake te kaha
Mā te whakaiti i te taumaha tinana ka nui ake te kaha e kore e taea te whakaaro. Ahakoa te whakaiti iti i te ngako tinana ka pai ake tō wairua, tō oranga, me tō kounga o te ora. I te pikinga o te taumaha, ka piki ake hoki te ngenge o te tinana. I a koe e whakaiti ana i tō taumaha, ka māmā ake tō wairua, ka kaha ake tō hihiko.
Ko te huarahi pai ki te whakaiti i te taumaha 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. Kai i ngā kai iti, engari kia auau ake
Ka whai hua ētahi tāngata mā te kai i ētahi kai iti i te roanga o te rā, kaua i ētahi kai nui. Mā te kai i ngā kai iti e 5-6 ngā wā i te rā ka āwhina i te pupuri i te taumata huka toto kia pumau.
Mēnā kei te kai pēnei koe, whiriwhiria ngā kai kei roto ngā witi katoa me ētahi atu warowaihā matatini. Nā te mea he roa ake te nakunaku o ēnei i ngā warowaihā kua whakatikatikaina (pēnei i te taro mā, i te rimurapa rānei), ka ārai i te pikinga ohorere me te hekenga o te huka toto.
Kia maumahara, ina whakanuia ake te auau o ō kai, kia mataara ki te rahi o ngā tohanga, ki te kore ka piki tō taumaha.
Karere Tangohia ki te Kāinga
- He tohu pea te ngenge tonu o tētahi mate hauora. Me toro atu ki tō tākuta i te tuatahi kia kore ai he raruraru hauora.
- Mā ngā whakarerekētanga ngāwari o te āhua noho , pērā i te whakakori tinana, te moe pai, me te noho makuku, ka nui ake te pānga ki tō taumata pūngao.
- Whakarongo ki tō tinana. Kai i tētahi kai taurite, whakahaere i tō taumaha, ā, whakamaheretia ō mahi kia rite ki tō huringa pūngao tūturu.
- Kāore koe e hiahia kia noho tonu i roto i te ngenge. Mā te mahi i ēnei mahi māmā, matatau hoki, ka taea e koe te whakahoki mai i tō kaha kua ngaro.
