Ko koe anake kei te pouri? Mā ēnei huringa āhua noho koe e āwhina!

He tino uaua, he tino pōuri hoki te pouri, e mōhiotia whānuitia ana e tātou, te pouri. Tērā pea ka whakaaro koe kāore rawa koe e ora i tēnei āhuatanga, me te mea kei te whawhai te ao katoa ki a koe. Engari me mahara koe ki tētahi mea nui. He mate hauora te pouri ka taea te whakaora katoa mā te āwhina a te tākuta . Ko te mea nui ko te rongoā me te tohutohu e hoatu ana mōna. Engari, hei tāpiri atu ki aua maimoatanga, ka taea e koe te whiwhi kaha nui me te whakamarie mō tō oranga hinengaro mā te tāpiri i ngā tikanga pai iti ki tō oranga o ia rā. Koinā te mea e kōrerohia ana e tātou i tēnei rā.

Ehara te whakakorikori tinana i te mea e mahia ana e koe ki tō tinana anake!

"Āe, kāore e taea e au te ara ake i te moenga, kei hea ahau e taea ai te whakakorikori tinana..." Kei te whakaaro koe i tēnā, tika? Kei te mārama ahau. He mea noa te whakaaro ka ngaro katoa tō kaha i te pouri, ā, ko te hiahia anake kia noho noa i runga i te sofa.

Engari ko te mea whakamiharo, ina tīmata koe ki te neke haere i tō tinana, ka puta ētahi mea whakamiharo i roto i tō roro.

• Ka tīmata te whakaputa i ngā 'hormone harikoa' pēnei i te serotonin , e whakapai ake ana i tō tātou wairua, e kawe mai ana i te harikoa me te whakamarie ki a tātou.
• Waihoki ko ngā endorphins . He rite ēnei ki ngā rongoā whakamamae mamae tūturu me ngā matū whakaiti ahotea i roto i ō tātou roro. Ina whakakori tinana koe, ka tukuna ēnei, ā, ka puta he oranga pai ki a koe.

Kāore koe e hiahia ki te werawera mō ngā hāora i ia rā. Ngāna kia 20 meneti pea te iti rawa o te whakakori tinana ngāwari, e toru ngā rā o te wiki . Ki te mea kua roa koe kāore anō kia whakakori tinana, he pai ake te kōrero ki tō tākuta i te tuatahi.

Ka taea hoki e te kai pai te whakapai ake i tō hinengaro!

He pānga tika tā tātou e kai ana ki ō tātou tinana me ō tātou roro. Ko te kai pai te mea pai rawa atu mō ō tātou hinengaro. Ina pouri tātou, ka rapu tātou i ngā "kai whakamarie" pērā i te tiakarete, ngā pihikete, me te aihikirīmi. Ahakoa he whakaora wā poto pea, i te wā roa ka kino ake te āhua.

Nō reira, ko te kai i te wā tika me te kai i tētahi mea whai kiko ka tino āwhina i te whakapai ake i tō wairua me te hoatu i te kaha e hiahiatia ana e koe hei whakakorikori tinana.

He aha te mea me tāpiri atu ki te kai?

• Huawhenua me ngā hua hou: Tāpirihia kia kotahi te hua rākau i te rā, me ētahi huawhenua ki āu kai.
• Huawhenua: He pai ngā kai pēnei i te pīnihi, te kāreti, me te pīnihi hei oranga mō te hinengaro.
• Ngā witi katoa: Ngā mea pēnei i te raihi parauri, te buckwheat, te ōti, me te pī.
• Ngā pūmua kikokore: Ngā mea pēnei i te ika, te heihei (kāore he kiri), ngā hua manu, te miraka kawa, ngā pīni kakariki, me ngā pīni kikī.
• Omega-3: Kei roto i ngā ika pēnei i te hāmana, te tuna, me ngā purapura harakeke ēnei. He tino pai mō te hauora o te roro.

He aha tāu e hiahia ana kia whakaitihia?

• Huka me ngā mea reka: Whakaitihia te nui o ngā keke, pihikete me ngā inu reka.
• Ngā hinu kararehe me ngā mīti kua rongoatia: Whakawhāitihia ngā hōtiti, te pēkana, te mīti whero (pīhi, poaka).
• Taro me ngā kai paraoa: Kōwhiria he taro mā me ngā parāoa, engari kaua e whakamahia hei utu mō te taro Kurakkan.
• Te hinu nui rawa: Whakaitihia ngā kai parai hohonu kia rite ki te taea.

He uaua ki te moe? Me ngana tātou kia moe pai i te pō.

Ko te raru nui rawa atu mō te 75% o te hunga e pāngia ana e te pouri ko te kore moe. Ka haere rātou ki te moenga, ā, kāore e taea te moe mō ngā hāora, ka ara ake rānei i waenganui pō, ā, kāore e taea te moe anō. Kei hea koe e moe ai ina haria e koe ngā raruraru, ngā āwangawanga, me ngā manukanuka katoa o te rā ki te moenga?

He mea nui te moe pai hei whakakore i te pouri. Whakamātauria ēnei mahi ngāwari:

• Me hanga tō rūma moe hei wāhi marino, pōuri, hauhautanga, whakamarie hoki .
• Kati te titiro ki tō waea pūkoro, papahiko, pouaka whakaata rānei i te iti rawa i te haora i mua i te moe. Ka whakararuraru te mārama kikorangi o aua mea i tō moe.
• Kia rite ki te taea, whakamātauria te haere ki te moe me te ara ake i te wā kotahi i ia rā . Kaua e whakarerekē i tēnei ahakoa i ngā wiki mutunga.
• Mahia tetahi mea i mua i te moe, pērā i te kaukau i te wai wera, te pānui pukapuka, te whakarongo rānei ki ngā waiata marino.
• Whakaitihia te moe i te awatea i ngā wā katoa e taea ana.

Ehara te waipiro me ngā raau taero i te otinga, he raruraru!

Ka tahuri ētahi tāngata ki te waipiro, ki ētahi atu raau taero rānei hei otinga rangitahi hei whakamama i te mamae me te pōuri o te pouri. Ka kiia tēnei ko te "rongoā-whaiaro". Ahakoa ka paku mārie pea rātou i taua wā, ko te mea pono ka kino haere te pouri.

Ka taea e ēnei mea te whakararuraru i tō moe , te whakaputa i ētahi atu raruraru hauora (pēnei i te mate ate), ā, kāore pea e pai te urupare ki ō maimoatanga pouri . Ko te tikanga, kāore pea te rongoā e tohua ana e tō tākuta e pai te mahi.

Ngā huarahi iti hei whakahaere i te ahotea

I runga i ngā pēhanga me ngā raruraru e pā mai ana i ia rā, i ia rā, ka piki ake te ahotea hinengaro. Ka nui ake te uaua o tēnei ina honoa ki te pouri. Nō reira, he mea tino nui kia kitea ētahi huarahi hei whakangā.

• Whakaaroaro: Whakatakotoria he 10 meneti i te rā, katia ō kanohi, ka arotahi noa ki te piki me te heke o tō manawa.
• Te manawa hōhonu: Ina pāngia koe e te ahotea, tangohia he manawa hōhonu mārire, pupuri mō tētahi wā, ka tuku i te manawa mārire ake. Mā te mahi i tēnei i ētahi wā ka āwhina i a koe kia marino ake.
• He mahi whakangahau: Mahia tetahi mea e pai ana ki a koe. Pēnei i te tuhi, te whakarongo waiata, te whakato putiputi rānei i te māra.
• Te korikori tinana: E ai ki te kōrero i mua ake nei, ahakoa te hikoi noa mō te 20-30 meneti ka taea te whakaiti i tō ahotea me te whakapai ake i tō wairua.