Kei te ahua hoha koe i ētahi wā ki ngā mea katoa, kāore e taea te mahi i tetahi mea, ā, kei te ahua taumaha rawa atu koe? Ehara i te mea ko tō raruraru anake tēnei. He mate te pouri e pā ana ki te tini o te tangata i roto i te hapori o ēnei rā. Ko te tango rongoā anake te huarahi. Engari i tēnei rā ka kōrero tātou mō tētahi mahere maimoatanga katoa ka rongoā i tō hinengaro me tō tinana i te wā kotahi, ā, ka āwhina i a koe kia ora wawe i tēnei mate. Ko te kai pai, te whakakori tinana, me te kōrero whakaora ētahi o ngā tikanga kaha, ā, ina honoa ki te rongoā ka tangohia e koe, ka āwhina i a koe kia ora wawe.
He maha ngā wā ka haere tahi te pouri me ētahi atu mate hauora. Hei tauira, ka kitea te pouri me ngā mate pēnei i te mate huka, te mate ngakau, te whiu, te mate pukupuku rānei. I roto i ēnei āhuatanga, he mea tino nui te rongoā i te tinana katoa.
Te pānga o te kai me te inu ki te pouri
Kua whakaaro koe ki te nui o te pānga o ngā mea e kainga ana e tātou ki tō tātou harikoa? I kōrero mai tētahi tangata i pāngia e te pouri i tana wheako penei.
"I kite tuatahi ahau i te pouri i ahau e tamariki ana. He maha ngā wā kua pā mai tēnei ki ahau mai i taua wā. I taua wā, i kai ahau i ngā kai tino kino nā te mea he tino ngāwari ki te kimi. I taku kai i ngā kai huka, ka pai ake tōku wairua mō tētahi wā, engari i roto i ētahi haora, ka heke tōku kaha me tōku wairua, ā, ka tino pōuri ahau. Nā te mea kua nui ake taku kai i ngā huawhenua, i ngā nati, me ngā witi katoa, kua pai ake tōku wairua, ā, kua nui ake tōku kaha. Ki taku whakaaro, kāore e taea e au te wikitoria i tēnei pouri ki te kore ahau e whakarerekē i taku kai."
E whakaae ana te nuinga o ngā tohunga he pai rawa atu te kai taurite o ngā kai katoa - arā, ngā witi katoa, ngā huawhenua, ngā hua rākau, ngā nati, ngā ika, me ngā mīti kikokore - mō te hunga e pāngia ana e te pouri. He māmā noa iho, ka taea e te kai taurite te āwhina ki te pupuri i te pumau o ō taumata huka toto puta noa i te rā. Ka taea e tēnei te āwhina nui ki te pupuri i tō wairua kia marino.
Kei te rangahau tonu ngā kairangahau mēnā ka taea e ētahi huaora me ngā matūkai te āwhina i te whakaiti i te pouri. Tae noa ki tēnei wā, kua whakaatuhia he āwhina ngā waikawa ngako omega-3 , te folate , me te huaora B12, nā te mea e whakaponohia ana ka āwhina i te mahi a te roro.
Engari kia maumahara: Me kōrero koe ki tō tākuta i mua i te tango i ēnei tāpiringa, i ētahi wā ka whakaroa pea te hunga e whakamahi ana i te rapu maimoatanga kua whakamātauhia e te hauora.
He aha ētahi mea me whakakore atu e koe i roto i tō kai?
Āe, tino tika. He mea tino nui kia matara atu i ētahi kai me ētahi inu ina whawhai ana koe ki te pouri.
| Ngā Kai hei Ārai | He aha rā? (He aha rā?) |
|---|---|
| Ngā kai me ngā inu huka (ngā inu reka, ngā keke, ngā pihikete, ngā kai tukatuka) | Ka taea e ēnei te piki me te heke ohorere o te taumata huka toto, ka pā kino ki tō wairua me tō taumata pūngao. |
| Waipiro | Ka taea e te waipiro te whakanui ake i te pouri, nō reira he pai ake te karo katoa i taua mea. |
| Kawheine ( kawhe, ētahi tī, ētahi inu ngohengohe) | Ka taea e te kawheine te whakanui ake i te manukanuka o ētahi tāngata. Ahakoa ehara i te katoa e pēnei ana, he mea pai kia mōhio ki tēnei. |
E ai ki tētahi tohunga hinengaro, tata ki te 20%-25% o āna tūroro kua tino ora mai i te pouri i muri i te tango i te huka me te kawheine i ā rātou kai mō ngā wiki e rua. Nō reira, ka taea hoki e koe te kōrero ki tō tākuta me te whakamātau i ēnei mea kia kite ai mēnā e whai hua ana mōu.
Te whakamarie whakamiharo o te whakakori tinana
Ko te whakakori tinana tētahi atu mea nui ka pā pai ki tō wairua me tō taumata pūngao.
"Ehara i te mea ka whakaiti noa te whakakori tinana i te pouri, engari ka hoatu hoki ki te tangata te mana whakahaere me te mana," te kī a tētahi ahorangi hinengaro. "I kite tuatahi ahau i ngā painga o te whakakori tinana mā roto i tōku ake wairua. I tīmata ahau ki te whakakori tinana i ngā rā e toru o te wiki i te wā tina. I miharo ahau ki te nui ake o te kaha i a au, me te iti iho o te ahotea i pā ki ahau."
Nā tēnei wheako, kua tīmata ia ki te tohutohu i ana tūroro e pāngia ana e te pouri kia whakakorikori tinana. He tino angitu ngā hua. I ētahi wā ka haere ia ki waho o te tari me ana tūroro, ka whakahaere i ngā wā whakaora i a ia e hikoi ana. Nā te mea he mea ka taea e te tangata te ako me te whakamahi i a ia anō, ka nui ake te whai hua me te roa o ngā hua i ērā e whiwhihia ana me te pire.
Ina hoki, i kitea i roto i tētahi rangahau i te tau 2007, he rite tonu te whai huatanga o te whakakori tinana ki te rongoā mō ētahi tāngata hei rongoā i te pouri. Ina whakakori tinana tātou, ka nui ake ngā matū e whakaputaina ana e ō tātou roro pērā i te serotonin , e āwhina ana ki te pupuri i a tātou kia pai te wairua. Pērā anō hoki ngā rongoā.
He kōwhiringa pai hoki te whakakori tinana mō te hunga kāore e taea te tango rongoā, hei tauira, ētahi kaumātua, ngā whaea hāpu me ngā whaea whānau, me ngā tamariki. Ko te hunga e whakakori tinana ana, he iti ake te tūponotanga ka hoki anō ki te whānautanga.
Ko tētahi atu painga nui o te whakakori tinana ko te kore o ngā pānga taha . Nā te mea he pai te whakakori tinana mō tō tinana katoa, kāore he he o te tāpiri atu ki tō mahere maimoatanga.
Kia kōrero tātou mō ngā mea kei roto i ō tātou hinengaro, kia noho herekore ai tātou (Talk Therapy)
Ko te kōrero whakaora, te hinengaro hinengaro rānei, he taputapu whai hua anō hoki hei whawhai i te pouri. Ehara i te mea ko te kōrero noa ki tētahi hoa. Kei roto i tēnei ko tētahi tohunga ngaio whai mātauranga hei āwhina i a koe ki te mārama ki ō raruraru me te whakawhanake i ngā pūkenga e hiahiatia ana e koe hei whakatau i aua raruraru.
E rua ngā momo matua o te kōrero whakaora kua angitu ki te rongoā i te pouri:
- Whakaora Hinengaro-Whanoke (CBT): Ka tirohia e tēnei whakaora te pānga o ō whakaaro me ō whanonga kino ki tō pouri. Ka āwhina i a koe ki te huri i ō whakaaro kia pai ake.
- Te Whakaora Tangata: Mā tēnei ka āwhina i a koe ki te whakapai ake i ō whanaungatanga ki tō whānau, ki ō hoa, me tō hoa rangatira. Ina pai ake ēnei whanaungatanga, ka tīmata hoki koe ki te pai ake te āhua.
Ka roa pea te whakawhitiwhiti kōrero mō ētahi wiki ki ētahi tau. Ka taea te mahi takitahi, te mahi rōpū rānei. He maha ngā tāngata e whakakotahi ana i tēnei whakaora me ētahi atu maimoatanga, pērā i te rongoā, te whakakori tinana rānei.
Mā te kōrero whakaora ka hoatu ki a koe ngā pūkenga e hiahiatia ana e koe hei whakatau i te pouri mō te wā roa. He rite ki tētahi pouaka taputapu ka taea e koe te whakamahi ina pāngia koe e tētahi raruraru.
Te hiranga o te noho tonu ki te maimoatanga
Ahakoa te mahere maimoatanga e whiriwhiria e koe, he mea nui kia nui te wā hei mahi me te piri ki tēnā. Tērā pea ka roa pea ngā wiki, neke atu rānei, mō ngā maimoatanga katoa, tae atu ki ngā rongoā mō te pouri, kia kitea ai ngā hua.Nō reira kaua e whakarērea.
He mea nui kia noho whakapā atu koe ki tō tākuta puta noa i tēnei tukanga. Kōrerohia ia i ia wā, i ia wā, mō ō kare ā-roto, me te whai huatanga o te maimoatanga.
Ki te kore e whai hua tō mahere maimoatanga i muri i ētahi wiki, kaua e manukanuka. He maha ngā momo rongoā me ngā kōwhiringa maimoatanga ka taea e koe te whakamātau. I ētahi wā, ki te kore e whai hua tētahi maimoatanga, ka whai hua tētahi atu maimoatanga.
Ko te mea nui kia ngana tonu kia kitea rā anō te huinga e pai ana mōu. Ahakoa he iti noa te whakapau kaha, ko te hua whakamutunga - arā, ko te wikitoria i te pouri me te harikoa ake - he nui ake te utu.
Karere Tangohia ki te Kāinga
- Ehara te pouri i te kare ā-roto noa iho, engari he mate tūturu e hiahia ana kia rongoātia.
- Ehara i te pire anake te rongoā. He taputapu tino kaha te kai taurite, te whakakori tinana, me te kōrero whakaora.
- Ahakoa he iti noa ngā huringa pēnei i te whakaiti i te huka me te kawheine i roto i tō kai, ka pā kino pea ki tō wairua.
- Ahakoa he mahi whakakori tinana māmā noa iho pēnei i te hikoi mō te 30 meneti i te rā, ka taea e koe te whakamāmā ake i tō hinengaro.
- Mā te kōrero ki tētahi tohunga (Talk Therapy), ka whiwhi koe i te kaha me ngā taputapu e hiahiatia ana e koe hei whakatau i ngā raruraru mō te wā roa.
- Me whakapā atu tonu ki tō tākuta. Whakawāteahia te wā mō te maimoatanga, kia manawanui. Tērā pea ka kitea e koe te otinga e pai ana ki a koe.
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