Te mamae o te tuara e puta mai ana me te tangi 'tuck' ina piko koe ki te tiki i tētahi mea iti i te kāinga... te ahua rānei kua tio tō tuara ina oho ake koe i te ata... He mōhio koe ki ēnei mea? He tokomaha te hunga e whakaaro ana ko te mamae o te tuara he mea e puta ake ana i te pakeketanga, ā, kāore e taea te karo. Engari, he maha ngā mea ka taea e tātou te mahi hei whakahaere i tēnei. Ko te take o te nuinga o ō tātou raruraru tuara ko ngā whanonga hē e mahia ana e tātou me te kore e mōhio, te kore whakakori tinana, me te kino o tō tātou tuara i roto i te wā. Kia tirohia tātou he aha ēnei whanonga kino e kino ana ki tō tātou tuara, me pēhea te karo i aua whanonga me te pupuri i te tuara hauora.
Tikanga #1: Te noho hei "toa" i te mutunga wiki
He maha ngā wā ka pā te mamae o te tuara i muri i te noho i runga i te tūru tari mō te wiki katoa, me te mahi ohorere i te maha o ngā mahi i te mutunga wiki. Whakaarohia, he maha ngā wā ka haere koe ki te tākaro kirikiti me ō hoa i te mutunga wiki, ka tīmata te horoi i te karāti i te kāinga, ka haere rānei ki te keri i te oneone i te māra ka whakatō i ētahi tipu, ā, ka pā mai he whara ki tō tuara.
Ko te mate tēnei e kiia nei ko te 'Weekend Warrior'. Ko tōna tikanga kāore koe e whakakorikori tinana i ngā rā e rima o te wiki, kātahi ka whakapau kaha koe i te mutunga wiki. He rite ki te ngana ki te noho hei kaitākaro engari kāore he whakangungu. Ko te mutunga he whara ki tō tuara.
Me pēhea te ārai i tēnei?
Ko te otinga pai mō te mamae o te tuara ko te whakakori tinana auau . He mea nui rawa te whakapakari i ngā uaua matua, arā, ngā uaua e karapoti ana i tō tātou puku me tō tātou tuara. Ko ngā uaua whakarara, kei ngā taha e rua o te puku, he mea tino nui hei whakau i te tuara.
He tohutohu māmā: Whakamahia he pōro whakakorikori pupuhi. Pērā i a koe e whakakorikori ana, mā te noho ki runga i taua pōro kaua ki runga i te tūru ka pai ake te mahi a ō uaua puku, ka whakapakari hoki i a rātou.
Tikanga #2: Te hapa nui rawa atu ka mahia e tātou ina hiki taumaha ana
Ko te tino take o te mamae o te tuara ko te piko hē i te wā e hiki ana i ngā mea. He hapa tēnei e mahia ana e te nuinga o tātou. Ki te taunga tātou ki te hiki tika i ngā mea taumaha, ka taea te ārai i te 90% o ngā raruraru o te tuara.
Mā te whakamahi i ō puku i te wā e hiki ana i ngā taumaha ka tautoko i tō tuara. Me titiro tātou ki te ripanga i raro nei kia kite ai he aha ngā mea me mahi, me ngā mea kāore e tika ana kia mahia e koe ina hiki taumaha ana.
| Ngā Mea e Me Mahi | Ngā mea kāore e tika ana |
|---|---|
| Pikohia ō turi , kia tika tō tuara, ka tuku i a koe ki raro me te mea kei te noho koe. | Kaua e piko whakamua ki te hope. Kaua e porowhita tō tuara. |
| Kia tata tonu te mea e hikitia ana e koe ki tō tinana . | Kaua e hiki ake te kawenga i tō tinana. Ka nui ake te taumahatanga i runga i tō tuara. |
| Tahuri ō waewae ki te mea e hikitia ana, ka anga atu ki taua mea. Tahuri mā ō waewae i a koe e tahuri ana. | Kaua e miro, kaua e takahuri ohorere i a koe e hiki ana i te kawenga. |
| Kaua rawa e hiki i tētahi mea taumaha ake i te 20% o tō taumaha tinana anake. Me tono āwhina. | Kaua e pupuri i te taumaha ki runga ake i ō ringaringa, i raro rānei i ō turi. |
Tikanga #3: Ngā mahi kore whakaaro ka mahia e koe i ia rā
Ahakoa ngā mahi māmā noa iho, pērā i te tango para, te horoi rīhi rānei, ka taea te whakararu i tō tuara. Whakaarohia, ko te piko ki te tiki i tētahi pene, i tētahi riipene pepa rānei kua taka, ka mamae pea tō tuara.
Ko te take o tēnei, ina mahi tātou i ngā mahi māmā pēnei, kei tētahi atu wāhi ō tātou hinengaro. Kāore tātou e aro ki tā tātou e mahi nei. Kāore ngā uaua o ō tātou tinana i te rite mō tēnei. I te mutunga o te rā, ina ngenge tātou i te tinana me te hinengaro, ka nui ake te tūponotanga ka puta ēnei momo aituā.
He aha tāu e mahi ai mō tēnei?
Ko te otinga pai rawa atu mō tēnei ko te taunga ki te pupuri i ō uaua matua kia kaha tonu.
Ki te kī ngāwari, whakakahangia ō uaua puku mā te kukume i tō pito ki tō tuara, me te mea kei te mau koe i tētahi whitiki piripono ki tō puku. Ki te mahi koe i tēnei i te roanga o te rā, inā koa i te wā e hiki ana, e piko ana rānei, ka whakarato i te kaha me te tiaki pai ki tō tuaiwi.
Ngā Tikanga #4 me #5: Ngā tūponotanga o te noho puku
I roto i te tari, i roto i te motuka, i mua i te pouaka whakaata i te kāinga... e noho ana tātou i te nuinga o te rā. Engari kāore tō tuara e pai ki tēnei. Kia kite tātou he aha.
Kei waenganui i ngā tuaiwi o tō tātou tuaiwi he wāhanga e kiia nei ko ngā kōpae. He rite ēnei ki ngā urunga hautai. Koinei ngā mea e mimiti ana i te pēhanga e pā ana ki tō tātou tuaiwi ina neke tātou. Heoi, kāore i te pai te rere o te toto i roto i ēnei kōpae. Ka whiwhi ēnei kōpae i te kai e hiahiatia ana e rātou ina hikoi tātou, ina nekeneke hoki. Ina noho marino tātou, ka piki ake te pēhanga i runga i ēnei kōpae, ā, ka mimiti te wai whakakaha i roto i a rātou. Ka ngoikore ngā kōpae, ka nui ake te tūponotanga o te pāngia o te tuara .
Kia maumahara, he nui ake te pēhanga o tō tuara i te noho i tō tū, i te takoto rānei. Ko te tū kino rawa ko te noho me te piko whakamua. Ka taea e tēnei te paheke te kōpae i roto i tō tuara ki tetahi taha, ka pakaru.
Me pēhea te whakaiti i te kino o te noho?
- Whakatika, hikoi haere i ia 20 meneti. Ki te kore koe e taraiwa ana, me mahi tonu i tēnei. Whakatakotoria he whakamaumahara ki tō waea. Whakatika ki te inu i tētahi karāhe wai. Whakatika ki te kōrero ina whakautu koe i te waea.
- Ki te mea kei te pānui pukapuka, nūpepa rānei koe, pānuihia kia rite te taumata o ō kanohi, kaua e okioki ki runga i te tēpu. Kia tika tonu tō tuara .
- Whakamahia he tūru e tautoko ana i tō tuara. Whakatikatikahia te teitei o te tūru kia taea ai e koe te whakatakoto i ō waewae e rua ki runga i te papa . Ki te kore te tūru e tautoko i tō tuara o raro, whakamahia he urunga iti, he tauera pōkai rānei hei tautoko i a koe.
- Kaua e noho me tō pēke moni i roto i tō pute o muri. Ka taumaha tō tuaiwi.
E rua ngā mahi ngāwari hei pupuri i tō tuaiwi kia tika
1. Tū ki runga i ngā waewae e whā. Totorohia tō ringa maui ki mua, me tō waewae matau ki muri. Whakakahangia ngā uaua o tō puku, ā, whakatauritea tō tinana. Puritia mō te 5-10 hēkona, kātahi ka hoki ki te tūranga tīmatanga. Whakawhitihia ngā ringa me ngā waewae. Whakahokia kia 3-5 ngā wā ki ia taha.
2. Nohoia kia tika tō tuara. Whakangāwarihia ō pakihiwi. Whakapirihia ō pakihiwi kia kotahi. Kia whakangāwarihia ō ringa ki ō taha. Puritia mō te 3-5 hēkona, kātahi ka whakangāwari. Whakahokia kia 10-20 ngā wā.
Āhea te rapu tohutohu hauora mō te mamae o te tuara
I te nuinga o te wā, ka memeha haere te mamae o te tuara i muri i te tango i te rongoā whakamamae me te okioki mō ngā rā e rua. Heoi, i ētahi wā, me rapu tohutohu hauora koe.
Ko te mea tino nui:Ki te mamae tō tuara, ā, kāore e taea e koe te whakahaere i tō mimi, i tō tūtae rānei, he āhuatanga ohorere tēnei . Tērā pea he kōpae hernia e pēhi ana i te io. Haere tonu ki te rūma ohorere o te hōhipera tata (ETU). Ko te tere o te tango i te pēhanga, ko te tere hoki o tō ora.
- Ki te horapa te mamae mai i te hope ki raro, ki raro i te huha, ki roto rānei i te turi, he tūponotanga kua pakaru te kōpae i te pēhanga o te io. Me toro atu ki tō tākuta mō ētahi tohutohu.
- Mena kei te hoki anō te mamae o te tuara, he tohu pea tēnei kua pakaru te kōpae. Nō reira, he mea nui kia toro atu ki te tākuta kia kitea ai te tino take.
Karere Tangohia ki te Kāinga
- Ko te huarahi pai hei ārai i te mamae o te tuara ko te whakakorikori tinana i ia wā. He mea tino nui ngā whakakorikori tinana e whakapakari ana i ngā uaua huri noa i tō puku me tō tuara (ngā uaua matua).
- Kia tika te tū o te tinana ina hiki ana i te taumaha. Pikohia ō turi, kia tika tō tuara, ka hiki i te taumaha kia tata ki tō tinana.
- Kaua e noho i te tūranga kotahi mō te wā roa. Whakatika, hikoi haere i ia 20-30 meneti, me te totoro i tō tinana.
- Mena ka pāngia koe e ngā tohu pēnei i te mamae o te tuara, te kore e taea te pupuri i te mimi, te mamae rānei e horapa ana ki ō waewae, me toro atu koe ki te tākuta tonu atu nā te mea he āhuatanga ohorere pea.
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