Ko te roro te okana tino whakamiharo o roto i tō tātou tinana. Whakaarohia, he tino ataahua te whakamaoritanga o ngā mea o roto i tō hinengaro ki ngā kupu, e whakahaere ana i ia nekehanga mai i te tapatapahi riki ki te oma, e rongoa ana i ngā maharatanga ataahua o te tamarikitanga, ko tō roro te kaimahi i ēnei mea katoa. Engari i te nuinga o te wā kāore tātou e whakaaro nui ki te uara o tēnei roro, e tika ana? He tokomaha te hunga ka tīmata te whakaaro ki te hauora o ō rātou roro i te 60-70 tau te pakeke, i te wā e heke haere ana ō rātou mahara, ā, ka wareware rātou. Engari i roto i te pono, he maha ngā mea ka taea e tātou te mahi hei pupuri i te hauora o ō tātou roro mai i te tamarikitanga.
Ki te ora te ngākau, ka ora anō hoki te roro!
Ko te mea tino nui ka taea e koe te mahi hei pupuri i te hauora o tō roro ko te tiaki i tō hauora o te ngākau me te ngākau. He mea nui kia kōrero tonu koe ki tō tākuta mō tēnei mea, kia whiwhi tohutohu ai hoki. He māmā noa iho, ki te rere pai te toto i roto i ō tātou ngākau me ngā uaua toto, ka pai hoki te rere o te toto i roto i ō tātou roro.
Whakaarohia, ko ngā pūtau roro e whiwhi ana i ngā matūkai me te hāora e hiahiatia ana e rātou mai i te toto. Nō reira, ko ngā āhuatanga pēnei i te toto toto tiketike, te cholesterol teitei, te momi hikareti, me te mate huka ka whakararu i te rere o te toto ki te roro. Ka taea e tēnei te kino i ngā pūtau roro, me te whakanui ake i te tūponotanga o te whakawhanake i ngā mate neurodegenerative e puta mai ana i te kaumātuatanga.
I ētahi wā, ka pupū ake ngā putunga ngako ki roto i ngā pakitara o ngā uaua toto, ā, ka matotoru. E mōhiotia ana tēnei i roto i te rongoā ko te ' atherosclerosis' . Ina tupu tēnei, ka whaiti ngā uaua toto, ā, kāore e taea te kawe i te toto ki te roro. Ki te kino rawa tēnei āhuatanga, ka puta he toto toto i roto i te uaua toto, ka mutu te rere o te toto ki tētahi wāhanga o te roro. Ka kiia tēnei ko te 'ischemic stroke' . Ka taea e tēnei te whakararu i te roro mō te wā poto, mō te wā tuturu rānei.
Mā te noho ora, ora hoki, ka āwhina i a koe ki te karo i ēnei raruraru. I kitea i roto i tētahi rangahau nui i Huitene, ko ngā wāhine e kai ana i ngā kai hauora, e whakakorikori tinana ana i ngā wā katoa , e kore e momi hikareti, e whakawhāiti ana i te inu waipiro, e pupuri ana hoki i te taupū taumaha tinana (BMI) i raro i te 25, he iti ake te tūponotanga o te whiu i te hunga kāore e kai.
He mea nui te moe pai mō te roro.
Ko tētahi atu huarahi hei pupuri i te mahi pai o tō roro ko te moe pai mō ngā haora 7-9. Ko te moe te huarahi pai ki te tautuhi anō i te roro, ki te whakaora i a ia, me te whakahoki mai i te hauora hinengaro.
Kua kitea i roto i ngā rangahau hou, ina moe tātou, ka tangohia e tātou ngā paitini pēnei i ngā 'beta-amyloids' e kohia ana i roto i te roro. Ko ēnei paitini te take o te 'Alzheimer's'.me ētahi atu mate wareware. Nō reira, kua mārama pea koe ināianei ki te hiranga o te moe pai i te pō.
Anei ētahi huarahi māmā hei āwhina i a koe kia moe pai.
| Me aha? | Ngā Painga mō te Roro |
|---|---|
| Me noho tawhiti atu i ngā taputapu matihiko. Whakamātauria te haere ki te moe i te wā kotahi i ia rā. Whakawetohia ngā mata katoa pēnei i tō waea pūkoro, pouaka whakaata, me te rorohiko 30-60 meneti i mua i te moe. | Ka whakararuraru te mārama kikorangi o ngā mata i te hanga o ngā homoni moe. Mā tēnei whanonga ka whai wāhi te roro ki te whakangā me te whakarite mō te moe. |
| Tuhia ngā mea kei roto i tō hinengaro. Tuhia ngā āwangawanga i roto i tōu mahunga me ngā mahi hei mahi māu āpōpō ki tētahi pepa iti. | Kei te whakaaroaro tonu ō tātou hinengaro ki ngā mea, ā, kei te hanga manukanuka. Ina tuhia e tātou aua mea, ka whiwhi te roro i tētahi tohu e mea ana, 'Kāore au e manukanuka ki tēnei i tēnei wā.' Ka whakamarie i te hinengaro, ā, ka māmā ake te moe. |
| Whakaarohia mō te 5-10 meneti. Mātakitaki noa i te piki me te heke o tō manawa. Whakamarietia tō hinengaro. | Ka whakaitihia e te whakaaroaro te manukanuka, te pouri, me te mumura o te roro. Ka āwhina hoki i a koe kia pai ake te moe, ā, ka whakanui ake i tō kaha ki te arotahi. |
Ko te whakakori tinana te haumi pai rawa atu mō te roro
Mā te hikoi mō te 30 meneti i te rā, te haere ki tētahi akomanga kanikani, te kaukau rānei, ka ora ai tō tinana, ka pai ake hoki tō hauora hinengaro.
Ka piki ake te rere o te toto ki te roro mā te whakakori tinana. Kua whakaatuhia hoki e ngā rangahau ka taea e te whakakori tinana te whakanui ake i te rahi o te hippocampus , he wāhanga o te roro e kawenga ana mō te mahara. Ka mimiti noa iho tēnei wāhi i a tātou e pakeke haere ana.
Kua kitea i roto i tētahi rangahau hou mai i Itari , he mea nui te whakakori tinana e amo ana i te taumaha kia pai ai te mahi a te roro. Ina mahi tātou i tēnei, ka whiwhi tohu tō tātou roro hei whakaputa i ngā pūtau hou, hauora.
Ngā kai me ngā inu e pai ana mō te roro
Hei pupuri i te hauora o tō roro i tō oranga katoa, me whai koe i tētahi kai e nui ana ngā waikawa ngako omega-3 , he iti te ngako kukū, he nui hoki ngā huawhenua matomato (pēnei i te pīnihi me te kāreti), me ngā witi katoa.
He aha tēnei kai pai mō te roro?
- Ika : He ika hinuhinu pērā i te hāmana, te makarera, me te sardine.
- Ngā hua me ngā huawhenua: inā koa ngā hua rākau me ngā huawhenua rau matomato.
- Nati: Pīnati, nati kāhew, aramona, me ētahi atu.
- Hinu oriwa , āwōkātō
- Whakawhāitihia te mīti whero.
Ka huaina hoki tēnei kai ko te 'kai Mediterranean' . Kua whakaaturia ko te hunga e whai ana i te 'kai MIND' (he huinga o ngā kai Mediterranean me DASH), he mea hanga motuhake hei whakatairanga i te hauora o te roro, he iti ake te tūponotanga ki te whakawhanake i te mate 'Alzheimer' .
Ko tētahi atu mea reka hei tāpiri atu ki tāu kai ko te tiakarete pouri . Kua kitea ko ngā flavanol i roto i te koko ka whakapai ake i te mahara me te mahi a te roro.
Kia tūpato hoki ki te nui o te kawhe e inuhia ana e koe i ia rā. Ka taea e te kawhe te whakapai ake i tō arotahi mēnā ka inuhia i te nui tika. Heoi, ko te inu i te neke atu i te rua kapu kawhe ka pā kino ki a koe, ka whakararuraru hoki i tō moe i te pō. He pai ake te inu i te kotahi, i te rua rānei kapu kawhe i te ata, ā, ka huri ki ngā inu kore-kawheine i muri i te 2 i te ahiahi.
Kaua e noho mokemoke, hono atu ki ō hoa.
Engari i te mātaki pouaka whakaata me te panuku noa i a Pukamata, whakapaua te wā ki ō hoa kia rite ki te taea. He aha ai? Ina kōrero koe ki tētahi hoa, ka whakarongo koe ki tā rātou e kōrero ana, ka whakaaro ki tētahi whakautu, ka whakautu... Mā ēnei katoa ka rere te toto ki ngā wāhanga rerekē o te roro i te wā kotahi. Ko te tikanga he mahi pai hoki te noho pāpori mō te roro.
Waihoki, ina noho tahi koe me ō hoa, he iti ake te tūponotanga ka pāngia koe e ngā āhuatanga pēnei i te pouri. He mea e pā tika ana te pouri ki te mahi a te roro. Mena kei te pāngia te tangata e te pouri, e te manukanuka rānei, kei te pukumahi tonu tōna roro ki te whakaaro ki ngā mea kāore e tika ana, nō reira kāore e taea e ia te aro 100% ki te ako i tētahi mea hou.
Werohia tō roro, akohia ngā mea hou
Ko te ako i ngā mea hou puta noa i tō oranga he huarahi pai anō hei pupuri i te hauora o tō roro. Ahakoa ko te ako ki te tunu kai hou, te ako ki te tākaro i tētahi taonga puoro, te hikoi rānei i tētahi tāone kāore anō kia tae atu koe.
Ina ako koe i tētahi mea hou, ka hangaia he hononga hou (ngā ara iahiko io) i waenga i ngā pūtau roro, pērā i ngā rori hou. I te tipu haere o ēnei "rori", ka whakawhanakehia e te roro tētahi momo "pūnaha tārua". Kātahi ka iti ake te pāngia o te roro e ngā mate io e pā mai ana i te kaumātuatanga.
Kia maumahara, he pai ake te ako i tētahi pūkenga o te ao tūturu mō tō roro i te tākaro i ngā "kēmu roro" ipurangi. Nā te mea ka whakapai ake ngā kēmu ipurangi i ngā pūkenga e pā ana ki taua kēmu. Engari ina ako koe i tētahi pūkenga o te ao tūturu, ka whai hua anō hoki i roto i te oranga o ia rā.
Karere Tangohia ki te Kāinga
- Kia mau tonu te hauora o tō ngākau. Me kōrero ki tō tākuta kia taea ai e koe te whakahaere i tō toto toto me te taumata cholesterol.
- Kia 7-9 hāora o te moe hohonu, pai i ia pō.
- Whakakorikori tinana i ia rā. He tino pai mō te roro ngā whakakorikori tinana e taumaha ai ō waewae, pērā i te hikoi me te oma.
- Kai i ngā kai e nui ana te ika, ngā huawhenua matomato, ngā hua rākau, me ngā nati. Whakaitihia te kai i te mīti whero me ngā kai tukatuka.
- Whakakorea te mokemoke, ā, noho tahi me ō hoa. He whakaohooho pai tēnei mō te roro.
- Kaua e mangere, me ako tonu i tētahi mea hou. He reo hou pea, he taonga puoro, he tunu kai hou rānei. Whakamātauria tonutia tō roro.
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