Kei te ngenge tonu koe i te rā roa, ahakoa ka ara ake koe i te ata? Kāore ianei taua ngenge e ngaro ahakoa kua moe koe mō ngā hāora i te pō? I ētahi wā ehara tēnei i te "ngenge noa iho," engari he mea hohonu ake. Ka kiia tēnei e tātou he ngenge, e kiia ana rānei i te reo Pākehā, ko te 'Exhaustion'. He āhuatanga tino rerekē tēnei i te ngenge noa. Nō reira, i tēnei rā, me kōrero tātou me pēhea te tautuhi mēnā he ngenge noa tōu, he momo ngenge rānei.
He aha tēnei ngenge?
Ki te kī māmā noa, ko te ngenge noa he mea e memeha haere ana i muri i te mahi i te rā roa me te moe pai i te pō. Engari ko te ngenge, e kiia nei e tātou i ētahi wā, ko te ngenge , he āhua o te pakaru me te haehae tonu o tō hauora hinengaro me tō hauora tinana. He raruraru pea tēnei e pā ana ki tō hauora me tō haumaru.
Kia maumahara, ehara tēnei i te mate hinengaro tonu. Heoi anō, ka taea e ētahi āhuatanga hinengaro me te tinana te whakararu i tēnei ngenge. Hei tauira:
- Te pouri
- Manukanuka
- Mate pūrua
- Ngā Mate Pūnaha
- Ngā Mate Moe
- Mate huka
- Te mate toto iti
- Ngā koretake o te tote me te electrolyte i roto i te tinana (Ngā āhuatanga rerekē o te electrolyte)
- Momonatanga
- Ētahi mate pāwera, mate pukupuku rānei
Engari kāore e tika kia puta tonu tēnei i te mea he mate kino. He pānga nui anō hoki ētahi o ngā whanonga kino o ia rā ki tēnei.
- Te waipiro, te whakamahi tarukino rānei: He whakaora rangitahi noa iho ēnei, engari i te wā roa, ka nui rawa te mahi a te tinana.
- Te whakakori tinana nui rawa atu me te kore okiokinga: Te whakakori tinana nui rawa atu me te kore e hoatu ki te tinana te okiokinga e hiahiatia ana.
- Kāore i te whakakori tinana: Ko te kore mahi tinana tētahi atu take o te ngenge.
- Te kore moe: Ko te kore e nui te moe i te awatea te tino take.
- Ētahi rongoā: Ka taea hoki e ētahi rongoā mō te maremare me te makariri (pērā i ngā rongoā antihistamine) te whakararu i te hiamoe me te ngenge.
- Ngā tikanga kai kino:Te waranga ki ngā kai tukatuka me ngā inu huka hei utu mō ngā kai whai kiko.
He aha ngā tohu mōrearea o te ngenge?
Mena he ngenge noa iho, ehara i te mea nui. Engari tirohia mēnā kei a koe ēnei tohu. Mena kei a koe ēnei, tera pea he mea nui atu i te ngenge noa.
| Āhuatanga | He whakamārama ngāwari noa iho |
|---|---|
| Te korenga o te kaha tinana, te kaha hinengaro rānei | Te ngenge tonu, te kore ora, te kore hiahia ki te mahi i tetahi mea. |
| Te kore e taea te noho mataara | Te moe ahakoa e kōrero ana, e mahi ana rānei. |
| Te moe me te kore e mōhio | He tino morearea tēnei. Te moe i a koe e taraiwa ana, e whakahaere ana rānei i ngā mīhini. |
| Te kore e taea te whakaoti i te mahi | Te tū i waenganui o tētahi mahi kua tīmatahia, ā, kāore e taea te whakaoti tika. |
| Ka tere te ngenge | Te tino ngenge ahakoa te mahi iti, te hikoi poto rānei i muri i te tawhiti. |
| He uaua ki te aro, te mahara, me te whakahaere i ngā kare ā-roto | Te kore e aro ki tetahi mea, te wareware i ngā mea, me te riri, te pouri rānei mō ngā mea nohinohi . |
Te pānga o tēnei ki tō oranga
He maha ngā pānga o tēnei ngenge ki tō oranga.
- Te kore e taea te whakatakoto whāinga: Kāore i a koe te kaha ki te tīmata i tētahi mea hou, ki te whakatakoto i tētahi whāinga i te ao, me te mahi ki te whakatutuki i taua whāinga.
- Te ngaronga o te arotahi: Whakaarohia he mahi nui tāu i te tari, engari kāore e taea e koe te arotahi mō te rima meneti. He uaua ki a koe te pupuri i tō hinengaro kia arotahi.
- Te pakaru o te whanaungatanga: Nā te ngenge, ka ngaro te kaha ki te noho tahi me ō whanaunga. Kāore koe e hiahia ki te tākaro me ō tamariki, ki te mahi rānei i ā rātou mahi. Kāore e taea e koe te hoatu i te aroha me te aro e hiahiatia ana e tō hoa rangatira. Ka raru pea tēnei i roto i te oranga whānau.
Mena kei te pāngia koe e tēnei ngenge tae noa ki te wāhi kāore e taea e koe te mahi i ō mahi o ia rā, kaua e warewaretia. He mea pai rawa atu kia kite i te tākuta kia kitea ai te take.
He aha ngā mea ka taea te mahi hei whakatika i tēnei āhuatanga?
Ki te mea kei te pōrearea tō oranga i tēnei ngenge, ko te mea tuatahi me mahi ko te toro atu ki tō tākuta whānau (tākuta). Māna koe e tirotiro, ā, ki te tika, ka whakamātauria he toto hei rapu i te pūtake o te mate. Kia kitea te pūtake, ka māmā ake te rongoā.
Koinei ngā maimoatanga e whakamahia whānuitia ana mō tēnei me ngā mea ka taea e koe te mahi māu ake.
1. Te moe pai (Ngā Tikanga Moe)
He mea nui te moe. Kia nui te moe kia pai ai te noho o tō tinana.
- Whakamātauria te haere ki te moenga me te ara ake i te wā kotahi i ia rā.
- Me haere noa ki te moenga ina tino ngenge koe.
- Me hanga tō rūma moe hei wāhi pōuri, marino hoki.
- Kati te whakamahi i 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 te moe.
2. Ngā Huringa Kai
Ka pā tika te kai e kainga ana e koe ki tō pūngao.
- Kati te kai kawheine mō tētahi wā. Arā, ko te kawhe, te tī, ngā inu ngāwari, me ngā inu pūngao. Tērā pea ka pāngia koe e te ānini me te riri i ngā rā tōmua. Engari ngana ki te mahi i tēnei mō te marama pea, ā, ka kite koe i te rerekētanga nui o tō tinana.
- Kai i ngā kai totika, taurite hoki. Me nui ake ngā huawhenua, ngā hua rākau, me te wai mā.
3. Ngā Huringa ā-Tino
Ehara i te mea ngāwari te hiahia ki te whakakorikori tinana ina ngenge koe. Ahakoa te hikoi noa mō te 15 meneti i te rā ka taea te whakanui ake i tō kaha. Tīmatahia mā te iti.
He taumahatanga nui hoki te pikinga o te taumaha ki te tinana. He āwhina nui hoki te whakahaere i te taumaha mā te kai tika me te whakakori tinana ki te whakakore i tēnei mate.
4. Hinengaro Whakaora
I ētahi wā ko te take o tēnei ngenge ko ngā mea pēnei i te ahotea, ngā raruraru i te mahi, ngā raruraru whānau rānei.Ko te whakaora hinengaro, te kōrero rānei, he huarahi ki te kōrero mō ēnei take ki tētahi kaiwhakatakoto whakaaro whai mātauranga, me te kimi otinga. Mā tēnei ka āwhina i a koe ki te whakaiti i te taumahatanga o tō hinengaro, me te whiwhi kaha hou ki te aro atu ki te ao.
Karere Tangohia ki te Kāinga
- He āhua pumau te ngenge, he rerekē rawa i te ngenge noa.
- Ko ngā tohu matua ko te ngaronga o te kaha tinana me te kaha hinengaro, te kore e taea te arotahi, me te moe me te kore e mōhio.
- Ka taea te whakahaere i tēnei āhuatanga mā te hanga i ngā huringa māmā ki tō momo noho (moe pai, kai hauora, whakakori tinana).
- Mena kei te tino pāngia tō oranga o ia rā e tēnei ngenge, kaua rawa e warewaretia. Kia mahara ki te toro atu ki te tākuta mō ētahi tohutohu.
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