Ka mamae anō hoki tō puku ina tae mai he whakamātautau, ina haere koe ki tētahi uiui mahi, ina pā mai rānei tētahi raruraru ki te kāinga? I ētahi wā ka kī tonu koe, kāore he take, ā, kāore he hiahia kai? He tokomaha o tātou e wareware ana ki tēnei, e whakaaro ana he mea noa, "Nā te taumahatanga tēnei e puta ai." Engari i mōhio koe he hononga tika ēnei raruraru o tō puku ki ngā raruraru o tō hinengaro, arā , te ahotea me te manukanuka ? Ehara tēnei i te pakiwaitara. He whakamārama pūtaiao nui kei muri i tēnei. I tēnei rā, me kōrero tātou mō tēnei hononga whakamiharo i waenganui i tō tātou puku me tō tātou roro.
He aha tēnei hononga i waenganui i te puku me te roro?
Ki te kī ngāwari, ehara tō tātou puku i te ngongo e keri ana i te kai. He pūnaha uaua rawa atu. E kiia ana e ngā kairangahau ko tō tātou "roro tuarua". Kāore i te mīharo? Nā te mea kua kapi tō tātou puku, mai i te korokoro e horomia ai te kai ki te tuarā e tūtae ai tātou, i te kupenga o ngā pūtau io neke atu i te 100 miriona. Koinei te mea e kiia nei e tātou ko te Pūnaha Nervous Enteric ( ENS) i roto i ngā kupu hauora.
Pērā i te roro me te taurakira i roto i tō tātou mahunga, kei roto hoki i te pūnaha io o tō tātou puku ngā pūtau io ('Neurons') me ngā neurotransmitters (' Neurotransmitters '). He rite ēnei "Neurotransmitters' ki ngā karere matū e kawe ana i ngā kōrero ki mua, ki muri i roto i tō tātou tinana. Nō reira, koinei te take e mau tonu ai te whakawhitiwhiti kōrero, arā, he kōrero, i waenganui i tō tātou roro me te pūnaha puku. E pā tika ana tēnei hononga ki tā tātou nakunaku, engari ki tō tātou wairua me te āhua o ō tātou whakaaro.
Me pēhea te mahi a tēnei 'roro tuarua'?
Ko tēnei pūnaha io i roto i ō tātou whekau te kaiwhakahaere i te tukanga nakunaku katoa. Mai i te horomitanga o te kai, te tukunga o ngā whākōkī hei nakunaku, te wāwāhitanga kia iti ake ngā matūriki, te whakahaere i te rere o te toto e hiahiatia ana hei mimiti i ngā matūkai ki roto i te toto, ā, i te mutunga, te tango i ngā para mai i te tinana hei paru, ko tēnei ENS te kaiwhakahaere i ngā mea katoa.
Mō te wā roa, i whakaaro ngā tākuta ko ngā raruraru hauora hinengaro pēnei i te pouri me te manukanuka te take o te Irritable Bowel Syndrome (IBS) , he mate e puta ai te mamae o te puku, te pupuhi, te mate kōroke, me te mate korere. He pono anō tērā kōrero. Engari kua kitea e ngā rangahau hou ka taea hoki te huri i te āhua.
Arā, ki te kore e pai te hauora o tō tātou puku, ka pā tika ki tō tātou hauora hinengaro, ka whakarerekē i ō tātou kare ā-roto, ā, ka puta ai te riri me te pōuri i a tātou.
Ka whakawhitiwhiti kōrero te puku me te roro mā te pūnaha io me ngā homoni. He hononga kaha anō hoki kei waenganui i ngā huakita pai i roto i ō tātou whekau (ngā microbiome puku) me tō tātou pūnaha ārai mate. Ka pā katoa ēnei ki tō tātou hauora hinengaro whānui. Kua kitea inaianei ko ngā raruraru e pā ana ki tēnei hononga, tera pea he pānga ki ētahi mate pēnei i te `(Parkinson's)` me te `(Alzheimer's)`.
Ngā raruraru puku nā te ahotea
Ina mataku koe, ina manukanuka, ina ahotea rānei, ka tukuna e tō tinana ngā homoni me ngā matū. Ka pā tika ēnei ki tō tātou pūnaha nakunaku. Ka taea e tēnei te kino i ngā huakita pai e noho ana i roto i ō tātou whekau, ā, ka āwhina i a tātou ki te nakunaku i te kai. Ka taea hoki e ia te whakaiti i te hanga a te tinana i ngā paturopi. Ka taea e tēnei taurite kore matū te arahi ki ngā tohumate o te nakunaku.
| Ngā tohu noa | He whakamārama māmā |
|---|---|
| Te koretake o te kai | Te taumaha me te kore whakamarie i roto i te puku i te wā e kore ai e nakunaku te kai. |
| Te puku pōuri me te korere | Ka tere ake te mahi a ngā whekau i te ahotea, ā, ka pupuhi hoki. |
| Te Mate Puku Whakararuraru (IBS) | Ka taupatupatu te mamae o te puku, te pupuhi, te mate kōroke, me te mate korere. Ka kino ake pea tēnei i te ahotea. |
| Te kōroke | Ka whakaroa te ahotea i te nekehanga o te puku, ā, ka uaua hoki te tutae. |
| Te ngaronga o te hiahia kai, te hiakai nui rānei | Ko ētahi tāngata kāore e hiahia ki te kai nā te ahotea. Ko ētahi e hiahia ana ki te kai nui rawa. |
| Whakapairuaki | Te āhua e hiahia ana koe ki te ruaki. |
Nā, me pēhea tātou e pupuri ai i te hauora o te puku?
He torutoru ngā mea ngāwari ka taea e koe te mahi hei whakakore i ēnei raruraru, hei whakapai ake hoki i tō hauora puku me te hinengaro.
1. Tukua kia pai te nakunaku o te kai
I muri i te kai, he mea tino nui kia noho marino, kia marino hoki tō tinana kia tika ai te nakunaku. Koinei te wā e tika ai te whakaputanga o ngā wai puku e hiahiatia ana hei nakunaku i te kai. Ka āwhina ēnei wai i te tinana ki te mimiti i ngā huaora, ngā kohuke, me ngā matūkai i roto i te kai e kainga ana e tātou.
2. Kia tūpato ki tāu e kai ana, e inu ana hoki.
He kōrero tēnei, 'Ko koe te mea e kai ana koe' . He pono. Kai i ngā kai totika me ngā kai hauora e taea ana. Āta karo i ngā kai paraurehe, arā, te raihi parai , he hinuhinu, he mea kakara hoki. Ki te hiakai koe i a koe e haereere ana, waiho he mea pēnei i te parāoa hua, i te parāoa granola rānei i te taha. Waihoki, i a koe e kai ana, ngana ki te kai pai , kaua e mātaki pouaka whakaata, kaua hoki e whakamahi i tō waea.
3. Kaua e wareware ki te whakakorikori tinana.
He uaua pea te whakakorikori tinana i ia rā. Engari me whakarite kia noho hei tikanga te mahi i tētahi mea māmā pēnei i te hikoi, te oma tere rānei mō te 30 meneti pea i te rā. Ehara i te mea ka whakaiti noa i ō taumata ahotea te whakakorikori tinana, engari ka whakapai ake hoki i tō oranga tinana me tō oranga hinengaro.
4. Inuhia he nui te wai.
Kia ngana ki te inu i te iti rawa o te 6-8 karāhe wai i te rā. Ka āwhina tēnei i tō tukanga nakunaku, ā, he tino pai hoki mō tō hauora whānui.
5. Tonoa he āwhina mēnā e hiahiatia ana.
Mena kei te raru koe ki te whakahaere i tō ahotea me tō manukanuka, kaua e mangere ki te toro atu ki tō tākuta whānau mō ētahi tohutohu . Tērā pea me whai tohutohu koe. Kāore he mea hei whakama.
Ngā kai e pai ana mō te hauora o te puku me te hinengaro
Kei raro nei ētahi kai hei āwhina i te hauora o tō puku, hei painga hoki mō tō hauora hinengaro.
| Momo whāngai | He aha te hiranga o tēnā? | He kai noa ēnei. |
|---|---|---|
| muka | Ka whakapai ake i te mahara me te wairua. Ka āwhina i te tipu o ngā huakita pai i roto i ngā whekau. | Ngā pīni pērā i te pī, te pīni matomato, te ōti, te nati, te tiakarete pouri, ngā hua me ngā huawhenua. |
| Huaora D | Ka whakahaere i te taurite o ngā huakita i roto i ngā whekau, ka whakaiti hoki i te mumura i roto i te puku. | Ngā toene hua manu, ngā ika hinuhinu pērā i te hāmana, te makarera, te wai karaka, te miraka me te huaora D kua tāpirihia. |
| Pūmua | Ka whakawhāiti i te tipu o ngā huakita kino i roto i ngā whekau, ā, ka āwhina i te whakaputa i te homoni serotonin e whakarei ake ana i te wairua. | He hua manu, he miraka, he miraka kawa, he mīti kau, he heihei, he ika, he pūrokoro, he ōti, he nati. |
| Ngā Omega-3 | Ka whakaiti i te cholesterol, ka whakapai ake i te mahara me te mahi roro. | Ngā ika hinuhinu pērā i te nati, te purapura harakeke, te hāmana, te sardine, me te makarera. |
Karere Tangohia ki te Kāinga
- He hononga tino kaha, tika hoki kei waenganui i tō puku me tō roro. Ka kiia hoki te puku ko tō tātou "roro tuarua".
- Ka taea e tō ahotea me tō manukanuka te whakaputa i ngā tohu tinana tūturu, pērā i te mamae o te puku me te koretake o te kai.
- He mea nui te kai i ngā kai hauora, te whakakorikori tinana i ngā wā katoa, te inu i te nui o te wai, me te whakahaere i te ahotea mō tō puku me tō hauora hinengaro.
- Mena kei te raru koe ki te whakahaere i ēnei āhuatanga ko koe anake, kaua e wehi ki te kōrero ki tō tākuta.
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