He wā ataahua te hapūtanga, ā, he wā e hiahia ana kia nui te manaaki. Engari he wā anō kei te ao kāore e taea te karo i ngā mea pēnei i te mahi, te haere ki te marena, te hiahia noa rānei ki te okioki me te haereere. Koinei te wā e pātai ai te tini o ngā whaea, "Ka taea e au te haereere i tēnei wā? He haumaru mōku me taku pēpi?" He pātai tino nui tēnei. Nō reira, i tēnei rā, me kōrero tātou mō ngā mea me mōhio koe i a koe e haereere ana i te wā e hapū ana.
I mua i te whakamahere i tētahi haerenga, me toro atu ki tō tākuta.
Ko te mea nui rawa atu me mahi e koe i mua i tetahi atu mea ko te kōrero ki tō tākuta whānau mō tō haerenga. Kāore e rite te āhua o ia wahine hapu. He hauora te haputanga o ētahi tāngata, kāore he raruraru, ko ētahi ia he raruraru e hiahia ana kia aro nui ki a rātou.
"Kāore e taea te kī noa 'kāo rawa' ki te haereere i te wā e hapu ana. He rerekē te āhua o te katoa, nō reira me whakatau e koe ngā whakatau e tika ana mō ia tangata," te kī a Tākuta Frank A. Chervenak, he ahorangi whānau me te wahine.
Ko te tikanga, ka tohutohu ngā tākuta kia kaua e haere tawhiti i muri i te 32 wiki . Ko te take matua mō tēnei, ki te whānau ohorere koe, kāore tō tākuta e noho tahi me koe, e mōhio pai ana ki a koe. Waihoki, ko te whānautanga o tō pēpi i tētahi wāhi tauhou, i raro i te manaaki a tētahi tākuta kāore anō kia kitea e koe i mua, ka uaua pea ki a koe te taha hinengaro.
Nō reira, kōrerohia ngā mea katoa ki tō tākuta, tae atu ki te mea he mea tika tō haerenga, te tawhiti, te maha o ngā wiki kua pahure i tō hapūtanga, me te mea he raruraru kei a koe. Kātahi, me tono atu ki a ia kia whakaaetia koe kia haere, "Kāore he raruraru," ā, whakaritea tō haerenga.
Kaua e wareware ki ēnei mea i a koe e whakarite ana mō tētahi haerenga.
Ahakoa kei te haere koe mā runga waka rererangi, tereina, pahi, motuka rānei, he mea tino nui ēnei mea mō tō haumaru. Me titiro tātou ki ēnei i roto i tētahi ripanga.
| Mahi | He aha koe i mahi ai i tēnā? (Te take) |
|---|---|
| Whakaarohia te hoko inihua haerenga . | Mena me whakakore e koe tō haerenga nā tētahi āhuatanga ohorere i a koe e hapū ana, e kore koe e pāngia e tētahi mate pūtea. |
| Tirohia he tākuta, ā, tirohia tō hauora i mua i tō haerenga. | He mea nui tēnei kia pai ai te hauora o kōrua ko tāu tamaiti, kia whiwhi ai hoki koe i te whakaaetanga haere. |
| Puritia ngā tārua o ō pūkete hapūtanga me ngā pūrongo matawai e tika ana. | Mena kei te hiahia koe i tētahi maimoatanga hauora ohorere i a koe e haere ana, mā ēnei pūrongo ka āwhina i te tākuta kia tere te mārama ki tō āhua. |
| Puritia ō huaora me ētahi atu rongoā ki roto i tō pēke/pēke ringaringa. | Ahakoa ka ngaro tō putea nui, kāore he raruraru nā te mea kei tō taha tonu ngā rongoā katoa e hiahiatia ana e koe. |
| Tiakina te nama waea a tō tākuta ki roto i tō waea me te nama waea a te tangata e haere tahi ana me koe. | He mea tino nui tēnei kia tere ai te tiki tohutohu i roto i tētahi āhuatanga ohorere. |
Kia ako tātou mō te haere i runga i te rangi.
Ko tētahi pātai a te tini tāngata, mehemea rānei he haumaru te haere rererangi i te wā e hapū ana.
He māmā noa iho, he haumaru te haereere rererangi mō te wahine hāpu hauora , kāore he raruraru . Heoi, he pai ake te karo i te haereere rererangi mēnā kei a koe tētahi o ēnei raruraru e whai ake nei:
- Te haputanga māhanga
- Te mate toto tiketike o te haputanga
- Te ruaki nui me te whakapairuaki
- Te Wāhanga o mua o te Whenua
- Te tūponotanga o te whānautanga o mua
Kia maumahara ki ēnei mea i a koe e rere ana:
- Whakatika, hikoi kotahi i te haora:I te wā e hapu ana, ka paku rerekē te rere o te toto i roto i te tinana. Ina noho roa koe i te tūranga kotahi, inā koa i te wā e rere ana, ka tūpono te toto totoka i roto i ngā waewae (`Deep Vein Thrombosis - DVT`). He mate morearea tēnei. Nō reira, mā te whakatika me te hikoi haere i te iti rawa i te kotahi i te haora ka āwhina i te pupuri i te rere pai o te toto.
- Kōwhiria he Nohoanga Ara: Kōwhiria he nohoanga ara kaua ki te nohoanga matapihi. Mā tēnei ka taea e koe te ara ake me te hikoi haere, ā, ka taea e koe te haere ki te wharepaku i ngā wā katoa me te kore e whakararuraru i ētahi atu.
- Inumia he nui te wai: He maroke te hau i roto i te waka rererangi. Nō reira, he nui ake te tūponotanga ka maroke te tinana. Mā te inu i te nui o te wai ka ārai i tēnei. Ka āwhina hoki ki te whakaiti i ngā mamae whānau rūpahu (' Braxton-Hicks contractions') e puta ana i ētahi wā. Kia mahara ki te karo i ngā inu kawheine pērā i te kawhe, te tī, me te waipiro.
- Kia mau tonu ngā kai hauora: Nā te mea kāore e tukuna ana ngā kai i runga i ngā waka rererangi, he mea pai kia mauria mai ētahi kai whai kiko māu. He pai ake te kai i ngā kai iti, i ngā kai auau hei ārai i te huka toto iti (hypoglycemia) me te whakapairuaki.
- Kaua e hiki i ngā peke taumaha: Kaua e kawe i ngā peke taumaha ki te taunga rererangi. Whakamahia he kāreti.
- Matawai Haumarutanga: Kaua e wehi ki te haere mā te taputapu kite whakarewa i te haumarutanga o te taunga rererangi. He iti noa te nui o te irahiko ka tukuna. Engari ki te mea he āwangawanga āu, ka taea e koe te tono kia tirohia koe.
Ngā Haerenga Rori
Ki te haere tawhiti koe mā runga motuka, mā runga waka rererangi rānei, ko te mōrearea matua, pērā i te haere mā runga waka rererangi, ko te toto totoka.
- Puta atu i te motuka ka hikoi haereere i te iti rawa i te kotahi i ia rua hāora: Engari i te noho roa mō te wā, kati te motuka i te iti rawa i ia rua hāora, hikoi haereere mō ētahi meneti, ka whakakorikori i ō waewae.
- Korikori tinana i a koe e noho ana: Mā ngā mahi iti pēnei i te hurihuri i ō pona waewae me te hiki me te tuku i ō matimati i a koe e noho ana ka āwhina i te pupuri i te rere o te toto.
Te huarahi tika mō te mau i te whitiki nohoanga:
He mea tino nui tēnei. Ka tiakina koe me tō pēpi mēnā ka pā mai he aituā.
* Mauria te whitiki pona ki runga i ngā wheua hope , kaua ki runga i te puku, engari ki raro i te puku .
* Mauria te whitiki pakihiwi i waenganui i ō ū , i te taha kotahi o tō puku. Kaua rawa e tukua te whitiki kia tika ki runga ake i tō puku.
Me whai whakaaro anō hoki tātou ki ngā haerenga moana?
Ahakoa te āhua o te haereere i runga kaipuke tere moana he wheako whakangā, tera pea he ahua mōrearea i te wā e hapu ana, ina koa mēnā kāore anō koe kia eke i runga kaipuke tere moana i mua.
He tokomaha ngā tāngata e pāngia ana e te whakapairuaki me te ruaki (te mate o te ata) i te wā e hapu ana. Ka kino ake pea tēnei i te mate moana i te wā e tere ana te kaipuke. Waihoki, i ētahi wā ka horapa tere ngā mate pēnei i ngā huaketo puku i runga i ngā kaipuke. Mena ka maroke te tinana nā ngā mea pēnei i te ruaki me te korere, ā, ka puta he kore taurite o te tote, ka taea e ia te whānau wawe.
Nō reira, ki te mea kei te whakaaro koe ki te haere i runga kaipuke tere, whakaarohia kia rua ngā wā, ka kōrero ki tō tākuta i mua i te whakatau.
He mea nui tō haerenga!
He rite te hiranga o te wāhi e haere ana koe ki te āhua o tō haerenga, ki te hiranga hoki o te wāhi e haere atu ana koe .
Whakaarohia kei roto koe i ngā marama whakamutunga o tō hapūtanga. I taua wā, ehara i te mea whakaaro nui te haereere ki tētahi wāhi uaua, kāore i te tino rite ngā taputapu, hei tauira, he kāinga kāore he hōhipera pai, he wāhi maunga rānei. Nā te mea, i te haere tonu o te hapūtanga, ka piki ake hoki te tūponotanga o te whānautanga. Nō reira, ahakoa te wāhi e haere ana koe, he mea nui kia noho tata ki tētahi wāhi ka taea e koe te tiki ratonga hauora pai mēnā ka puta he āhuatanga ohorere .
Ki te haere koe ki tāwāhi, rangahauhia i mua i te wā ngā ratonga hauora, te kai, me te haumaru wai o te whenua.
- Inuhia tonutia te wai pounamu.
- Me inu noa i te miraka kua oti te whakamatao.
- Kai noa i te mīti me te ika kua tino maoa.
- Āta karohia te kai i ngā wharekai kāore i te tino pai te āhua o te horoi.
Karere Tangohia ki te Kāinga
- Me kōrero tonu ki tō tākuta i mua i te whakamahere i tētahi haerenga. Kaua e haereere me te kore tana whakaaetanga.
- Kia mau tonu ki a koe ngā tārua o ō pūkete hauora, ngā pūrongo matawai me ngā rongoā e tika ana.
- I a koe e haere ana, inā koa i runga i ngā rererangi, whakatika, hikoi pinepine , me te inu nui i te wai.
- Ki te haere koe i roto i te motuka, me mau te whitiki nohoanga kia tika. Whakatikatikahia te whitiki nohoanga kia noho ki raro i te puku, kia whiti hoki te whitiki pakihiwi ki runga i te puku.
- Kimihia i mua i te wā mēnā he pai ngā whare hauora kei tō wāhi. Kaua e haere ki ngā wāhi uaua, motuhake.
- Whakarongo ki tō tinana. Ki te ngenge koe, ki te kore rānei e pai ki a koe, okioki. Kaua rawa e akiaki i a koe ki te haere.
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