I te wera o ēnei rā, ki te mea kei te hapu koe, he uaua pea tēnei wā, tika? He werawera katoa, kei te werawera koe, ā, he tino koretake tō tinana. He mea noa te werawera i te wā e hapu ana . Engari e mōhio ana mātou ehara i te mea ngāwari te whakamanawanui. Kaua e manukanuka, ka kōrero mātou mō ētahi huarahi māmā, whai hua hei āwhina i a koe ki te aro atu ki tēnei wera nui me te whakamarie.
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He aha koe ka tino wera ai i te wā e hapu ana?
Tērā pea kei te whakaaro koe, "He aha ahau anake te mea e tino werawera ana?" He take anō tēnā. I te wā e hapu ana, ka piki ake te pāmahana o tō tinana nā ngā huringa homoni me te pikinga o te pākia o te tinana. Nō reira, ina kua paku werawera koe i roto, ka taea e te wera mai i waho te whakaneke rua i te mamae.
E kīia ana tēnei āhuatanga e ngā tākuta ko te 'kore manawanui ki te wera' , arā, he iti iho te kaha ki te aro atu ki te wera. Koia te take ahakoa te wera e āhua noa ana ki ētahi atu, ka kore e taea e koe te manawanui i a koe e hapu ana.
Tērā pea ka kino rawa atu tēnei āhuatanga i te wā e tino wera ana, e tino haumākū ana hoki tātou i tō tātou whenua, inā koa kua tata mai te tau hou. Nō reira, he mea pai kia aro nui ki ngā matapae huarere.
He aha ngā mea ka taea e koe te mahi kia noho pai ai koe i te wera?
Āe, me pēhea te whakahaere i tēnei wera? Kei raro nei ētahi tohutohu māmā engari he mea nui hei āwhina i a koe.
Inumia he nui te wai me ngā wai.
Koinei te mea tino nui. Ina werawera koe i te werawera, ka ngaro te wai i roto i tō tinana, tae atu ki ngā tote nui e kiia nei ko ngā electrolytes . Ka arahi pea tēnei ki te matewai.
- Ehara i te wai anake: He pai te inu wai. Engari ka taea hoki e koe te whakakī anō i ngā electrolytes kua ngaro mā te inu i ngā mea pēnei i te karaka, te karepe, ngā wai hua hou (me te iti o te huka ), me te miraka.
- Kaua e inu nui rawa te wai: Ki tā ētahi he pai te inu nui i te wai. Engari ki te inu nui koe, me inu noa i te wai i ngā wā katoa, ka memeha haere ngā tote o te tinana. Ka kiia tēnei āhuatanga ko te 'haurangi wai' . Ka taea e tēnei te whakapouri i ngā uaua me te ngenge nui. Nō reira, inuhia ētahi atu wai me te wai.
- Kaua e tatari kia matewai koe i mua i te inu: Ahakoa te matewai, kua maroke kē tō tinana. Nō reira, me inu mārire te wai i te roanga o te rā.
Ngā kākahu me ngā mahi tinihanga iti
- Kākahu māmā: Mauria he kākahu māmā, he kākahu koretake, pērā i te miro, e mimiti ana i te werawera i te mea e taea ana. Mā tēnei ka taea e te tinana te manawa, ā, ka whakaiti i te tūponotanga o te werawera . Ka puta pea ngā werawera nā te kohi werawera, inā koa i ngā wāhi i raro i ngā ū me te puku.
- He pounamu rehu wai: Puritia he pounamu rehu iti kī tonu i te wai i te taha. Ina pā te wera ki a koe, rehuhia he iti ki tō mata, ki tō kaki, me ō ringaringa. Ka tino whakamarie i a koe.
- He kakahu haukū: He huarahi pai anō hoki te muru i tō kaki me tō rae ki te kakahu haukū hei whakaiti i te pāmahana o te tinana.
- Kauhoe: He huarahi pai te kauhoe ki te whakamatao i a koe mēnā ka taea. Ehara i te mea ka whakamatao noa i a koe, engari ka whakaitihia hoki e te kauhoe i roto i te wai te pēhanga ki runga i te io sciatic , ka āwhina i te whakamamae i te mamae o te tuara.
Kia maumahara ki ēnei mea i a koe e whakakorikori tinana ana
He pai te whakakorikori tinana i te wā e hapū ana, engari me tino tupato i ngā rā wera.
- He mea nui te wā tika: Kōwhiria he wā makariri o te rā hei whakakorikori tinana, pērā i te atatu, i te ahiahi rānei. Kaua e whakakorikori tinana i te wā tino wera o te rā.
- Pātai atu ki tō tākuta : I mua i te tīmatanga o tētahi kaupapa whakakori tinana, i mua rānei i te haere tonu i tētahi kaupapa o nāianei, me kōrero koe ki tō tākuta .
- Whakarongo ki tō tinana: Kaua e whakakorikori tinana kia nui rawa te werawera, kia werawera rawa rānei. Ki te ngenge koe, kati tonu, ka okioki.
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Ka nui ake te aro o tō kiri ki te rā nā te panoni o te kiri i te wā e hapu ana. Nō reira, kia tūpato ki ēnei mea ina haere koe ki waho i te rā.
- Parenga rā: Ki te haere koe ki waho, whakamahia he parenga rā me te SPF 30, neke atu rānei. I te wā e hapu ana, ka nui ake te melanin e whakaputaina ana e te kiri, ka arahi pea tēnei ki te whanaketanga o te "kanohi o te haputanga." Nō reira, he mea tino nui kia tiakina koe i te rā.
- Āraia te rā o te poutumarotanga: Kia kaua e pāngia e te rā kino i waenga i te 11 i te ata me te 3 i te ahiahi, i ngā wā katoa e taea ana.
- Kia tūpato ki ngā tohu mōrearea: Mena kei te pāngia koe e te mamae nā te wera nui, he mea nui kia mōhio koe ki ngā tohu tōmua.
| Ngā Tohu Whakatūpato | Me aha tonu |
|---|---|
| Te tino ngenge, te ngoikore rānei | Ki te pāngia koe e tētahi o ēnei tohu, haere tonu ki tētahi wāhi matao, marumaru. He pai ake te noho ki roto i te whare. Takoto ki raro, ka okioki. Inuhia he wai matao, he inu electrolyte rānei. Ki te kore te mamae e memeha i muri i tētahi wā, waea atu ki tō tākuta tonu. Ki te tika, haere ki te rūma ohorere o te hōhipera tata (ETU). |
| Pōuriuri, māuiui rānei te upoko | |
| Te rongo i te matewai kore e taea te tohe mō te wai | |
| Te āhua e ruaki ana |
Me aha koe mō ngā waewae pupuhi?
He mea tino noa te pupuhi o ngā waewae i te wā e hapu ana, inā koa i ngā marama kua taha ake nei. Ka kiia tēnei ko te 'physiologic edema' . Ka piki ake pea tēnei pupuhi o ngā waewae i te wā wera. Me titiro tātou ki ngā mea ka taea e koe te mahi, me ngā mea kāore e taea e koe te mahi mō tēnei.
| 👍 Meatia tēnei | 👎 Kaua e mahi i tēnei |
|---|---|
| Totoro ō waewae ki runga mō te 30-60 meneti i te rā. | Kaua e mau i ngā kākahu piri, inā koa ki te hope. |
| I te wā e moe ana, whakatakotoria he urunga iti, he whāriki moenga pōkai rānei ki raro i te moenga i te taha waewae, kia paku teitei ake ō waewae. | Kaua e tū roa i te wāhi kotahi. |
| Mauria he hū whakamarie. Ki te taea, mauria he hū he nui ake i tō rahi noa. | Kaua e whakakorea rawatia te tote i roto i tāu kai. Kei roto i te tote te iodine (iodide), he mea nui mō te whanaketanga o tāu pēpi. (Engari kaua e kai nui rawa i te tote.) |
| Ki te pupuhi ō maihao, tangohia ō mowhiti. Ki te kore, me tapahi e koe ā muri ake nei. | Kaua e tango i tētahi rongoā whakaheke toto me te kore he tohutohu a te taote. Tērā pea ka mōrearea mō te pēpi. |
Ki te whai koe i ēnei tohutohu, ka māmā ake tō oranga i tēnei wā wera. Kātahi ka mutu tō manukanuka ki ēnei raruraru, ā, ka titiro whakamua koe ki te mema hou o tō ao.
Karere Tangohia ki te Kāinga
- I te mea ka piki noa te pāmahana o te tinana i te wā e hapū ana, he mea noa kia tairongo ake koe ki te wera.
- Inumia he nui ngā wai pērā i te wai, te wai karaka me te wai hua i te roanga o te rā hei ārai i te matewai.
- Kākahuria he kākahu māmā, he kākahu mimiti werawera, he kākahu koretake hoki, pērā i te miro.
- I te wā tino wera o te rā, ngana kia noho ki roto i te whare, kia noho hoki i roto i te taiao matao.
- Ki te pāngia koe e ngā tohu pēnei i te whanoke, te ngenge rawa rānei, okioki tonu, ka waea atu ki tō tākuta mēnā kāore tō āhua e pai ake.
- Okioki me ō waewae kia teitei ake hei whakaiti i te pupuhi. Kaua rawa e tango rongoā me te kore he tohutohu a te taote.
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