I haere mai a Asela (42 tau te pakeke), he kaiwhakahaere i tētahi peeke nui, ki taku whare hauora i te ahiahi o te Rāpare kua taha ake nei. I tomo ia ki te rūma o te whare hauora me te tino ngenge, me te mamae o te tuara.
"E Tākuta Priya, e whakaatu ana aku whakamātautau toto hou he teitei te taumata o taku cholesterol. He tata hoki te taumata o taku huka ki te awhe noa (Ātete Insulin). E tino ngenge ana ahau, e puhoi ana hoki i te roanga o te rā. Engari nā aku mahi tari, kāore he wā ki te whakakori tinana. Kāore e taea e au te haere ki te whare takaro tinana," te whakamārama a Asela i tōna mamae.
I whakamārama atu ahau ki a Asela: "E Asela, he mea noa tēnei āhuatanga mō te hunga pēnei i a koe e noho ana i runga i te tūru i te rā katoa (He Noho Noho). Engari ko te whakakori tinana ehara i te mea ko te oma mō ngā hāora i roto i te whare takaro tinana, te noho rānei hei kaitākaro. Ko te whakakori tinana ā-hauora , pēnei i te hikoi noa i ia rā, te eke pahikara, te piki arawhata rānei, ka taea te whakapakari i tō pūnaha manawa me te whakahaere i ō taumata huka toto. I tēnei rā, me kōrero tātou mō te huarahi e taea ai e tētahi tangata pukumahi pēnei i a koe te whakauru i te whakakori tinana ki roto i tō oranga o ia rā, me te noho ora."
🚨 Ngā tohu whero e hiahia ana kia rapu awhina hauora tonu i te wā e whakakorikori tinana ana
Ahakoa he mea nui te korikori tinana mō te tinana, me mutu tonu te korikori tinana i muri i te wā roa o te kore mahi, ā, me rapu awhina hauora mēnā ka pāngia rātou e ēnei tohu e whai ake nei i a rātou e korikori ana:
- Te kikī, te mamae e pēhia ana i waenganui o te uma, te mamae rānei e horapa ana ki te kaki, ki te kauae, ki te ringa maui rānei (tērā pea he tohu o te mate manawa).
- Te poto rawa o te manawa e kore e taea te manawanui ahakoa he iti noa te whakakori tinana.
- Pōuriuri, ngoikore, ngaro rānei te māramatanga.
- He tere rawa te ngakau, he koretake rānei te pā o te ngakau (Arrhythmia).
- Te ngoikore, te ngoikore rānei, te koretake rānei o te kōrero i tetahi taha o te tinana.
Ngā tūponotanga o te noho koretake
Ko tētahi o ngā tūmomo mōrearea nui ki te hauora e pā ana ki te tini o te tangata i roto i te ao o ēnei rā ko te noho noa i te rā katoa. Mā te kore whakakori tinana ka whakaroa te pākia o te tinana, ā, ka puta ngā raruraru e whai ake nei:
1. Te Ātete ki te Insulin: Nā te mea kāore e mimiti te huka e ngā pūtau, ka kohia te huka ki roto i te toto, ka puta te mate huka momo 2.
2. Mate Ngākau: Ka piki ake te nui o te cholesterol kino i roto i te tinana, ā, ka ārai i ngā oko toto.
3. Te Osteoporosis: Ka heke te mātotoru o te wheua me te hononga, ka piki ake te mōrearea o te whati.
Te whakatairite i ngā painga hauora o ngā mahi whakakori tinana māmā e 3
| Momo whakakori tinana | Pānga nui ā-tinana | Te pēhanga ki ngā hononga | Ngā painga hinengaro |
|---|---|---|---|
| Te Hīkoi Tere | Ka whakapai ake i te tere o te ngakau me te whakahaere i te toto totoka | Tino iti | Te whakahaere i te ahotea me te whakarato i te marino. |
| Te oma | Tahuna ake ngā kaora i roto i te wā poto, whakapakari i ngā wheua | Waenga / Teitei | Te whakanui ake i te kaha hinengaro mā te tuku i ngā endorphins (ngā homoni harikoa). |
| Pahikara | Te whakapakari i ngā uaua o ngā huha me ngā waewae, te tere ake o te pākia o te kai | He tino iti (kāore te taumaha o te waewae e rangona e ngā hononga) | Whakapai ake i te kounga o te moe me te whakanui ake i te arotahi. |
Ngā Mea Me Mahi, Ngā Mea Kaua e Mahi
| ✔️ Ngā mea hei mahi (Mahi) | ❌ Ngā mea kāore e tika ana |
|---|---|
| Whakamahanahia tō tinana mō te 5-10 meneti i mua i te tīmatanga o tō whakangungu tinana. | Kaua e mahi i ngā mahi whakakori tinana taumaha, taumaha rānei i te wā kotahi. Ka whara pea ngā uaua me ngā hononga i tēnei. |
| E ai ki ngā tohutohu a te NHS, ngana kia 150 meneti te iti rawa o te whakakori tinana kaha-waenga ia wiki. | Kaua e tatari kia matewai koe i mua i te inu wai. Inuhia he wai i ngā wā katoa kia mau tonu te makuku o tō waha i a koe e whakakorikori tinana ana. |
| I te mutunga o tō whakangungu tinana, me whakamatao koe hei āwhina i tō tinana kia ora ake. | Mena kei a koe ētahi mate hauora mau tonu (mate huka, mate ngakau), kaua e tīmata i tētahi mahi whakakori tinana hou me te kore he tohutohu hauora. |
❓ Ētahi atu pātai pea āu (FAQ)
Me pēhea te whakauru i te whakakori tinana ki roto i tōna oranga o ia rā e te tangata pukumahi ?
Ko te whakamahi i ngā arawhata hei utu mō te ararewa, te hikoi me te waea atu, te tūnga o tō waka ki tawhiti atu ina haere ki te tari me te hikoi, me te hikoi tere mō te 10 meneti i muri i tō wā tina, ka taea katoa ēnei te whakauru atu ki roto i tō mahinga whakakori tinana.
He aha te mahi whakakori tinana pai rawa atu mō te hunga e mamae ana te turi, e raru ana rānei ngā hononga? ▼
Ko ngā mahi whakakori tinana kāore e utaina te taumaha katoa o te tinana ki runga i ngā turi te mea pai mō te hunga whai raruraru hononga. Ko te eke pahikara me te kaukau ngā huarahi pai ki te whakapakari i ngā uaua me te tiaki i ngā hononga.
Me pēhea te whakaiti i te ahotea e te whakakori tinana? ▼
I te wā e whakakorikori tinana ana, ka whakanuia e te roro te whakaputanga o ngā homoni harikoa pērā i te endorphins me te serotonin. Mā tēnei ka whakahaere i te homoni ahotea cortisol o te tinana, ā, ka whakarato i te oranga hinengaro.
E hia ngā rā o te wiki e ranea ana hei whakakorikori tinana? ▼
E taunakihia ana kia whakakorikori tinana te pakeke hauora mō te 30 meneti pea ia rā, e rima ngā rā ia wiki. Ki te kore e taea tēnei i te wā kotahi, tīmata ki te 10 meneti ia rā, kātahi ka piki haere kia tae ki tō whāinga i roto i ētahi wiki.
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