He maha ngā whaea e mataku ana ki te mahi i ngā mahi iti rawa ina kitea e rātou kei te hapu rātou. Ka mutu tā rātou mahi i ngā mea pēnei i te hikoi, te piki arawhata rānei. "Ka pā he mea ki te pēpi mēnā ka whakakorikori tinana ahau?" e mataku ana rātou. Engari i mōhio koe he tino pai te whakakorikori tinana i te wā e hapu ana mōu me tō pēpi i roto i te nuinga o ngā wā? He maha ngā kōrero pakiwaitara i mua kua whakakorengia e ngā rangahau hauora hou. Kia kite tātou he aha te pono.
Whakaarohia te pai o te noho hauora me te kaha i te roanga o tō hapūtanga. Ehara i te mea ka pai ake tō tinana mā te whakakori tinana, engari ka āwhina hoki i a koe kia harikoa ake te hinengaro, ā, ka āwhina hoki i a koe kia tere ake te ora i te wā e whānau ana. Ehara i te mea koinā anake, engari ki te ora koe, ka tipu hauora hoki tō pēpi.
Engari kia maumahara! I mua i te mahi i ēnei mea katoa, ko te mea nui rawa atu me mahi e koe ko te kōrero ki tō tākuta. He mea nui kia whiwhi tohutohu mārama koe mō ngā mahi whakakori tinana e pai ana mōu i runga i tō āhua hauora me te roa o te wā me mahi koe i aua mahi.
Mena kāore anō koe kia whakakorikori tinana i mua (Te Tauhou)
He tokomaha te hunga kāore e whakakorikori tinana i mua i te haputanga. Ki te pērā koe, kāore he aha. Kāore anō kia roa rawa te tīmatanga inaianei. Engari ehara i te mea pai te tīmata i ngā whakakorikori tinana uaua katoa i te wā kotahi. Me tīmata noa iho.
Mā te whakakori tinana ka whakapakari i ngā uaua e tautoko ana i te kōpū. Ka tino whakaitihia te mamae o te tuara, te pupuhi o te waewae, me te ngenge i te wā e hapu ana. Ka whakarite hoki i te tinana mō ngā wero o te whānautanga.
Nā, he aha ngā mahi whakakori tinana māmā ka taea e koe te mahi?
- Te Hīkoi Tere: Koinei te momo whakakori tinana pai rawa atu, haumaru hoki. He nui te hīkoi mō te 20-30 meneti i te rā, e toru ki te whā rā i te wiki. Ki te taea e koe te kōrero ki tētahi hoa i a koe e hīkoi ana, koinei te tere e tika ana māu.
- Te Kauhoe me te Whakakorikori Wai: I roto i te wai, ka whakaitihia tō taumaha e te 90%. Ka whakaitihia te pēhanga ki ō hononga. Ka āwhina hoki te kauhoe ki te whakaiti i te pupuri wai koretake i roto i te tinana, me te whakahaere i te pupuhi.
- Yoga: He akomanga yoga kei reira mō ngā wāhine hāpu. Mā te manawa hōhonu ka whakangāwari i te hinengaro, ka whakapakari i ngā uaua, ā, he āwhina nui hoki ki te whakaharatau i ngā tauira manawa e hiahiatia ana i te wā e whānau ana.
Ko te mea nui: Whakarongo ki tō tinana ina whakakorikori tinana koe. Kaua e akiaki rawa i a koe kia kore ai e taea e koe te kōrero.Koinei te ine māmā rawa. Ki te ngenge koe, kati. Tērā pea ka rerekē ō kare ā-roto i ia rā, i ia rā. Nō reira, whakakori tinana kia rite ki ō kare ā-roto i taua rā.
Mena he pai kē koe ki te whakakorikori tinana (Te Kaitākaro Kua Whakahaungia)
Tērā pea i oma koe, i hiki taumaha, i mahi rānei i ētahi atu mahi whakakori tinana uaua i mua i tō haputanga. I mua, i kī atu ngā tākuta kia mutu te mahi i ēnei mea katoa i tō haputanga. Engari ināianei kua whakaatuhia e ngā rangahau mēnā kua taunga tō tinana ki aua mahi whakakori tinana, kāore he aha ki te haere tonu. Whakaitihia noa te kaha.
Kua whakaatuhia e ngā rangahau he iti ake ngā mamae tinana o ēnei wāhine, he māmā ake, he poto ake hoki ā rātou whānautanga, ā, he tere ake hoki te ora ake.
Engari kia mahara ki ēnei mea:
- Whakaitihia te kaha: Whakaitihia te tawhiti me te tere e oma ana koe. Ki te hiki koe i ngā taumaha, whakaitihia te taumaha, ka whakanuia hoki ngā whakahokinga (r EPS ).
- Whakarongo ki tō tinana: Kei te kī mai tō tinana, "He tino kaha rawa tēnei." Ki te pāngia koe e te mamae o te puku, e te kore whakamarie rānei, kati tonu. Kua tae pea te wā ki te mutu oma, ka huri ki te eke pahikara, ki te kaukau rānei.
- Whakaritea he mahere me tō tākuta: He mea pai kia kōrero koe ki tō tākuta mō tēnei mea i mua i tō haputanga, me te waihanga i tētahi mahere whakakori tinana e pai ana ki a koe.
Kia mau te haumaru! Kia tino whai i ēnei tohutohu.
Ahakoa te taumata o tō hauora, he mea nui kia whai i ēnei tohutohu haumaru i te wā e whakakori tinana ana koe i te wā e hapū ana.
| Ngā mea hei mahi (Me mahi) | Ngā mea kāore e tika ana |
|---|---|
| Inumia he nui te wai: Inumia he nui te wai i mua, i te wā e whakakori tinana ana, me muri hoki i te whakakori tinana. Kāore te matewai i te pai mō te whaea, mō te pēpi rānei. | Ngā mahi whakakori tinana i a koe e takoto ana i tō taha: Āta karohia ngā mahi whakakori tinana e takoto ana i tō taha i muri i te toru marama tuatahi o te hapūtanga. Ka taea e tēnei te pēhi i tētahi uaua nui e kawe ana i te toto ki te ngākau. |
| Te whakamahana me te whakamatao: Kaua e wareware ki te whakamahana i mua i te tīmatanga o tō whakangungu tinana, me te whakamatao hoki i muri i te whakangungu. | Ngā hākinakina mōrearea: Āta karohia ngā hākinakina pā (whutupaoro, poitūkohu), ngā hākinakina e hinga ai (eke hōiho, reti reti heke), me te ruku wai. |
| Kākahuria ngā kākahu e tika ana: Kākahuria he kākahu whakamarie, he kākahu kore e tau ana ki te tinana, e mimiti ana i te werawera. Kākahuria he pūeru tautoko me ngā hu whakamarie. | Kaua e warewarehia te mamae: Ki te pāngia koe e te mamae, e te kore whakamarie rānei, kaua e warewarehia, engari me whakakorikori tinana. Kati tonu. |
| Kai i tētahi kai pai: Kai i ngā kai totika hei whakakī anō i te pūngao i pau i te wā e whakakorikori ana. He pai ake te kai i te 5, i te 6 rānei ngā kai iti i te rā. | Ngā piko hohonu o te turi: Ko te homoni relaxin e tukuna ana i te wā e hapu ana ka meinga kia wetekina ngā hononga. Nō reira, karohia ngā mahi whakakori tinana e whakamahi ana i ngā piko hohonu o te turi. |
Ki te pāngia koe e ēnei tohu, kati tonu te whakakori tinana ka toro atu ki te tākuta!
Ki te pāngia koe e ngā tohu pēnei i te mamae o te uma, te toto o te tara, te kōpiri o te kōpū, te pakaru o ngā kiriuhi, te ānini nui, te tirohanga pōuri, te uaua rānei ki te manawa, kati tonu te whakakori tinana ka toro atu ki tō tākuta. Ki te tika, kaua e mangere ki te haere ki te Tari Ohotata (ETU) o te hōhipera tata.
Karere Tangohia ki te Kāinga
- Kia tino whiwhi whakaaetanga mai i tō tākuta i mua i te tīmatanga o te korikori tinana i a koe e hapu ana.
- Whakarongo pai ki ngā tohu e tukuna ana e tō tinana ki a koe. Ki te ngenge koe, ki te mamae, ki te kore rānei e pai ki a koe, kati tonu te whakakori tinana.
- Inumia he nui te wai i a koe e whakakorikori tinana ana. Āraia te matewai.
- Ahakoa te mahi i tētahi mea māmā pēnei i te hikoi mō te 15-20 meneti i ia rā, he nui ake te painga i te kore rawa e whakakorikori tinana.
- Whakakorikori tinana me te harikoa me te ngāwari. He taonga utu nui tēnei māu me tō pēpi kāore anō kia whānau.
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