Kei te mate tonu koe? Mā tēnei ka taea e koe te whakapakari i tō pūnaha ārai mate!

He maha ngā wā ka pāngia koe e te makariri me ngā mate rewharewha? Kei te whakaaro koe he aha tēnei ka pā ki a koe i te mea kāore ētahi o ō hoa e pāngia ana e te mate? Kātahi pea kua tae ki te wā ki te whakaaroaro ake mō te pūnaha parepare o tō tinana, te pūnaha ārai mate . He maha ngā wā ka whakaarohia e tātou tēnei ārai mate i te wā ua anake, i te wā e horapa ana te makariri me te rewharewha me te mea he mate urutā. Engari ko te pono, ka mahi tonu tā tātou pūnaha ārai mate i ngā rā 365 o te tau. He rite ki te ope taua e tiaki ana i tētahi whenua.

He aha tonu te pūnaha ārai mate?

Ki te kī ngāwari, ko te pūnaha ārai mate te tikanga tiaki taiao o tō tinana. He whatunga matatini o ngā pūtau, ngā kiko, me ngā whekau. Pērā i ngā ope taua o tō tātou whenua, ka mahi tahi rātou katoa ki te whawhai i ngā whakaeke e uru ana ki te tinana.

Ko wai ēnei hoariri? Ko ngā moroiti pēnei i te huakita , te huaketo , te pirinoa, me te harore ka taea te whakamāuiui i a tātou. Kei ngā wāhi katoa rātou - i roto i ō tātou kāinga, i te tari, i a tātou haerenga , i ngā wāhi katoa.

E rua ngā huarahi e tiaki ai te pūnaha ārai mate hauora i a tātou mai i ēnei hoariri.

1. Te rārangi parepare tuatahi: Tuatahi, ka hangaia e tēnei pūnaha he ārai, pērā i te pakitara, hei ārai i ngā hoariri (e kīia nei e tātou he antigens i roto i te rongoā) kei uru ki te tinana.

2. Rārangi parepare tuarua: Mēnā ka pakaru ohorere te hoariri i tēnei ārai, ka tomo ki te tinana, ka whakaoho tonu te pūnaha ārai mate, ka whakaputa i ngā hōia motuhake, pērā i ngā toto toto mā , me ētahi atu matū . Ko te mahi a ēnei hōia he kimi i te hoariri e haere mai ana, me te whakangaro i mua i te horapa. Mēnā ka rahua, ka kaha ake te pūnaha, ā, ka tīmata ki te whakangaro i ngā hoariri e horapa ana.

Ko te mea whakamiharo, ka taea e tō tātou pūnaha ārai mate te kite i ngā miriona momo antigens rerekē. Ā, ka taea e ia te whakaputa i ngā patu e hiahiatia ana hei whakangaro i te nuinga o rātou. Mena ka mahi tika tēnei pūnaha ārai mate, ka taea e ia te tiaki i a tātou mai i ngā mate maha, mai i te makariri noa ki te mate pukupuku.

He aha i ngoikore ai tēnei pūnaha haumarutanga?

I ētahi wā ka hē anō hoki tēnei pūnaha ārai mate. Ina kite tātou i tētahi mea kāore e kino, hei tauira, te hae, te puehu, te kiri kararehe rānei, ka whakaaro tātou he hoariri, ā, ka anga atu ki te pakanga. Koinā te wā ka pā mai he mate pāwera .

Waihoki, kāore e taea e tō tātou tinana te whawhai ki ngā hoariri katoa. I ētahi wā ka pakaru noa iho tēnei pūnaha parepare whakamiharo. He mate kei reira kāore e taea e tātou te whakahaere, engari ko tō tātou āhua noho, arā, ko te āhua o tō tātou noho, he nui te pānga ki tēnei.

Ina ngoikore tō pūnaha ārai mate, ka māmā ake te whakaekenga a ngā hoariri pēnei i te huakita me te huaketo ki tō tinana. Ko te mutunga? Ka pāngia koe e te mate.

Me pēhea te hanga i tētahi pūnaha ārai mate hauora?

Kāore he pire makutu ka taea e koe te tango hei whakapakari i tō ārai mate. Engari, mā te whai i ētahi tikanga oranga hauora, ka taea e koe te hanga i tētahi pūnaha ārai mate kaha mō te oranga katoa. Me titiro tātou ki ēnei mea.

Whakamātauria te whakakori tinana.

Ehara i te mea ka ngoikore noa iho koe i te noho i te wāhi kotahi, engari ka pāngia hoki tō pūnaha ārai mate. Ko te mea pai rawa atu mō tēnā ko te whakakorikori tinana. Kua whakamātauhia inaianei ka āwhina te whakakorikori tinana ki te whakapakari i te ārai mate. Ko te mea pai rawa atu, kāore koe e hiahia ki te haere ki te whare takaro nui, ki te whai kaiako whaiaro rānei mō tēnei. Ahakoa te hikoi tere mō te 20 meneti e toru ngā rā o te wiki hei whakapiki i te tere o tō manawa, he nui hei whakapakari i tō ārai mate. Ina whakakorikori tinana koe, ka tukuna e tō tinana ngā homoni taiao e kiia nei ko ngā endorphins . Ka whakaitihia e ēnei te mamae, ka whakangāwari koe, ka harikoa hoki. Ka whakaitihia te ahotea, ā, ka āwhina i a koe kia moe pai ake. He mea tino nui ēnei e rua mō te ārai mate.

Kai i ngā kai totika.

He mea nui te kai tika kia pai ai te mahi a tō pūnaha ārai mate. Mā te kai i ngā kai e kī ana i ngā kaora koretake, pērā i ngā kai he nui te huka, te paraoa, me te ngako, ehara i te mea ka whakanui ake i tō taumaha, engari ka whakanui ake hoki i te tūponotanga o te mate.

Engari, mā te kai e nui ana i ngā huaora ārai mate ka āwhina i te whakapakari i tō ātete ki te mate. Whakaarohia he kanapa: He nui ngā ārai mate i roto i ngā hua me ngā huawhenua kakariki pouri, whero, kōwhai, me te karaka. Whakaurua ngā hua rākau, ngā karaka, te karepe, te kiwi, te aporo, te karepe whero, te kāreti, te riki, te pīnihi, te kūmara, me te kāreti ki roto i tō kai.

Tērā pea he āhuatanga ārai huaketo me te patu huakita anō hoki tō te kāriki mata. Ehara i te mea ko te hupa heihei a ō tātou whaea anake ka pai ake ai te ahua ina pāngia tātou e te makariri. Kua whakaatuhia e ngā rangahau ka taea e te hupa heihei wera te whakaiti i te mumura o te tinana, ā, ka tere ake te whakaora.

Moe pai.

Ki te mea he maha ō raruraru moe, ehara i te mea ka ngenge noa koe i te awatea, engari ka nui ake pea tō tūponotanga ki ngā mate pēnei i te makariri me te rewharewha. I te wā roa, ka taea hoki e te moe kore te whakanui ake i te mōrearea o ētahi atu raruraru hauora pēnei i te momona me te mate huka.

Ka whakamahia e ō tātou tinana te moe hei huarahi whakaora i a rātou anō. Ina kore tātou e moe nui, ina koa ko te moe hōhonu, ka whakararuhia tēnei tukanga whakaora. E mārama ana ko te moe i te iti rawa i te whitu hāora i te rā ka whakanui ake i tō tātou ātete ki ngā mate pipiri.

Whakahaerehia te ahotea.

Ki te mea kei raro tonu tō tinana i te ahotea, ka tūpono koe ki ngā mate maha mai i te makariri noa ki ngā mate kino. Ehara i te mea he raruraru te māharahara i ētahi wā. Engari ko te ahotea tonu me te kore e taea te whakaora he mea kino rawa atu mō tō hauora. Nā te mea ina pāngia tonutia koe e te ahotea, ka tukuna ngā homoni ahotea pēnei i te cortisol me te adrenaline , ka ngoikore ai tō pūnaha ārai mate. He mea tino nui te whakahaere i tēnei ahotea i roto i te huarahi e pai ana ki a koe, pēnei i te whakaaroaro, te whakakori tinana, me ngā mahi whakapono.

Kia mau tonu te whanaungatanga pai.

Kua whakaatuhia e ngā rangahau he hauora ake te hunga he pai ā rātou hoa, he kaha hoki te tautoko i te hunga kāore i te whai hoa. Ka nui ake te painga o te moe pai ki te pūnaha ārai mate. I kitea i roto i tētahi rangahau i mahia ki ngā ākonga o te whare wānanga, ko te hunga i moe kotahi, e rua rānei i te wiki, he nui ake te taumata o te pūmua ārai mate e kiia nei ko te Immunoglobulin A (IgA) i te hunga kāore i te maha ngā wā moe.

Ki te hiahia koe ki te mōhio atu mō tēnei take hauora, mō tētahi atu take hauora rānei, he mea tino nui kia kōrero koe ki tō tākuta whānau .

Pūnaha ārai mate, noho hauora, whakaiti i te mate, whakakori tinana, kai totika, ahotea, moe pai