Mena he mate huka tōu, e mōhio ana pea koe ki te rerekētanga o te tinana i muri i te kai. Tērā pea kua mōhio koe ki te whanoke, te ngenge nui, me te matewai tonu e pā ana ki a koe i muri tata mai i te kai. I ētahi wā ka pāngia koe e te mamae o te upoko. Koinei te mea e kīia nei e tātou he pikinga ohorere o te huka toto, te hukahuka rānei, i muri i te kai.
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He aha te take he morearea ai tēnei pikinga ohorere o te huka?
Mā te pikinga ohorere o te huka toto ka ngaro tō māramatanga. He mōrearea poto noa iho tēnā. Heoi, he nui ake te mōrearea o ngā taumata huka toto tiketike mō te wā roa. Nā te mea ka nui ake te mōrearea o ngā raruraru nui, roa, pērā i te mate manawa, te mate tākihi, me te kino o ngā io .
He pono, ka taea te whakahaere i tēnei āhuatanga mā te rongoā tika me te kai i whakaritea e tō tākuta. (Mēnā kei te raru koe ki te whakahaere i tō rongoā, kōrero tonu ki tō tākuta mō tēnei mea .) Engari, ehara i te mea koinā anake ngā mea ka taea e tātou te mahi. I tēnei rā, ka kōrero tātou mō ētahi tikanga tino māmā, engari he tino whai hua ka taea e koe te tāpiri atu ki tō momo noho.
Me pēhea te whakarite tika i ngā kai?
Ko te huarahi pai ki te whakahaere i ngā taumata huka i muri i te kai ko te whai whakaaro ki tāu e kai ana me te wā e kai ana koe.
Tīmatahia te rā ki te parakuihi tino reka!
Ko tētahi hapa noa e mahia ana e te tangata ko te kore parakuihi. Ki te kore koe e kai parakuihi, ā, ka kai i muri i te awatea, i te pō rānei, tera pea ka piki haere te taumata huka toto. Engari kaua e kai noa i tētahi mea he nui te warowaihā pērā i te taro, i te parāoa rānei mō te parakuihi. I kitea i tētahi rangahau he pai ake te whakahaere i te taumata huka toto o te hunga i kai parakuihi he nui te pūmua i te roanga o te rā i te hunga i kai parakuihi he nui te warowaihā.
He māmā noa iho, ko te pūmua he mea e whakaroa ana i te nakunaku o te kai e kainga ana e tātou. Ka whakaroa tēnei i te tukunga o te huka ki roto i te toto. Nō reira kaua e wareware ki te tāpiri i tētahi mea pēnei i te hua manu, ētahi pīni pīni, pīni matomato rānei ki tō parakuihi.
Kia tino tupato ki te tina.
Ko ngā taumata huka toto te mea tino uaua ki te whakahaere i muri mai i te rā. Koia te take e tūtohu ana te tini o ngā tohunga ki te whiriwhiri i tētahi kai iti-warowaihā, i tētahi kai mātotoru rānei mō te tina. Āta karohia ngā warowaihā tukatuka. Kāore te ngako me te pūmua e tere te whakanui i tō huka toto pērā i ngā warowaihā. Mena kei te raru koe ki te whakatau i te taurite o ō kai, pātai atu ki tō tākuta kia tukuna atu koe ki tētahi tohunga kai e tohunga ana ki te mate huka.
Kia mau ki tētahi āputa i waenganui i ngā kai.
Mena he mate huka tōu, he mate pāwera rānei tōu, ehara i te mea pai kia kaua e kai. Nā te mea me whai wā tō tinana ki te whakamahi i te huka mai i te kai o mua, me te whakaiti i ōna taumata. Nō reira, ngana kia 4 ki te 5 hāora te tawhiti i waenga i ngā kai matua . Mena me kai koe i tētahi kai mātotoru, kainga i muri i te 2 ki te 3 hāora i te kai o mua.
Ka kitea he mārama ake mō tēnei mea mai i te ripanga i raro nei.
| Meka | He aha te mahi me tōna hiranga |
|---|---|
| Parakuihi | Kia tino kai koe i te nui o te pūmua (hei tauira, he hua manu, he pīni kākāriki, he pīni matomato). Ka whakaroa tēnei i te nakunaku, ā, ka tukuna mārire te huka ki roto i te toto. |
| Kai tina | Me whakaiti te nui o ngā warowaihā . Āta karohia ngā warowaihā kua tukatukahia. He mea nui tēnei hei whakahaere i ngā taumata huka toto i te mutunga o te rā. |
| Te Wā Kai | 4-5 hāora i waenga i ngā kai matua. He kai mātotoru i muri i ngā hāora 2-3. Mā tēnei ka whai wā te tinana ki te whakaiti anō i ngā taumata huka toto. |
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Pērā i te kai me te inu, he nui te pānga o ō whanonga o ia rā ki ō taumata huka toto.
- Hīkoi poto i muri i te tina: Kua whakaatuhia e ngā rangahau ka taea e te hīkoi 15 meneti i muri i te tina te whakaheke i ngā taumata huka toto. Ko te mea pai ake ko tēnei mahi whakakori tinana iti ka taea te pupuri i aua taumata kua whakahekehia mō te 3 hāora. Ina whakakori tinana koe, ka pupuhihia e tō tinana te huka nui ake ki roto i ō uaua. Ko te tikanga tēnei kei te whakamahia te huka i roto i ō toto.
- He mea nui te moe pai:Ki te kore koe e moe nui mō te pō kotahi, e kore e taea e tō tinana te whakamahi tika i te homoni insulin, ā, ka piki haere pea ngā taumata huka toto.
- Whakaarohia tō hauora niho: Mena he mate kapia tōu (gingivitis), tera pea he teitei ake te taumata huka toto i ērā o te tangata he hauora ō kapia. Whakaarohia pēnei: ina pāngia koe e te mate kapia, he rite ki te pakanga iti kei roto i tō tinana. Ka taea e tēnei te meinga te pūnaha ārai mate o tō tinana kia kaha rawa, ka whakararuraru i te mahi a te insulin. Nō reira, me toro atu ki tō tākuta niho i ia wā, kia tirohia hoki ō niho.
- Inumia he nui te wai: Ina matewai tō tinana, arā, kāore i te nui te wai, ka piki ake te kukū huka toto. Nō reira, he mea tino nui kia inumia he nui te wai puta noa i te rā.
- Whakahaerehia te ahotea: Ina pāngia koe e te ahotea nui, ka tukuna e tō tinana ngā homoni pēnei i te cortisol me te adrenaline. Ka kiia ēnei ko ngā homoni "whawhai, rere rānei". Ka taea e ēnei homoni te whakaiti i te aro o tō tinana ki te insulin, ā, ka piki ake ō taumata huka toto. Ahakoa kāore e taea e koe te whakakore katoa i te ahotea i tō ao, he pai te kimi huarahi hei whakangā mō ō taumata huka toto me tō hauora whānui.
Karere Tangohia ki te Kāinga
- Kia tino tīmata tō rā me te parakuihi whai kiko i te pūmua . Mā tēnei ka āwhina i te whakahaere i te huka toto puta noa i te rā.
- Kia 4-5 hāora te tawhiti i waenganui i ngā kai matua. Mā tēnei ka whai wā te tinana ki te whakataurite anō i ōna taumata huka.
- Whakamātauria te hikoi mō te 15 meneti i muri i te kai, inā koa i muri i te tina. He tino whai hua tēnei ki te whakaheke i ngā taumata huka toto.
- Ko te nui o te moe, te whakahaere i te ahotea, me te tiaki i te hauora o ngā niho ka pā tika ki te whakahaere i te huka.
- Heoi anō, kaua rawa e mahue i a koe ngā rongoā, ngā tohutohu rānei i hoatu e tō tākuta, ā, me whai tika i aua tohutohu.
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