⚡ Interactive Clinical Tool
BMI Calculator
Know your body mass index (BMI) and weight classification
He aha tonu te koiora-rhythm?
He whakarāpopototanga noa iho, ko ngā manawataki circadian he raupapa o ngā tukanga koiora e whakahaerehia ana e te karaka o roto o tō tinana. Pērā i te karaka i runga i te pakitara o tō whare e tohu ana i te wā, ka tohu tēnei karaka tinana i tō tinana āhea te wā moe, āhea te wā ara ake, āhea te wā whakakori tinana, me te wā okioki. Kua rongo pea koe i te kupu manawataki circadian . He maha ngā wā, ka whakamahia ngātahitia ngā kupu manawataki circadian me te manawataki circadian. Ko ngā manawataki circadian ngā manawataki circadian rongonui, he huringa 24-hāora. Ko te tikanga o tēnei ko ngā mea pēnei i tā tātou moe, te pāmahana tinana, me te mahi homoni ka whakahaerehia i runga i tēnei huringa 24-hāora.Me pēhea te mahi a tēnei karaka tinana?
He tukanga tino whakamiharo tēnei. He wāhi iti rawa, engari he tino kaha kei roto i tō tātou roro, ko te Suprachiasmatic Nucleus - SCN . Whakaarohia koinei te karaka matua o tō tātou karaka tinana. Kei roto i te hypothalamus o te roro tēnei SCN. Ko te tohu matua ki tēnei SCN e ahu mai ana i ō tātou kanohi, arā, mai i te mārama . Ina whiti te rā i te ata, ka tukuna e te SCN he tohu e mea ana "Kua awatea, kua tae ki te wā ki te ara ake me te mahi." Kātahi ka hohe te tinana. Ina pōuri te pō, ka kī te SCN ki tō tātou roro kia whakaputa i tētahi homoni e kiia nei ko te melatonin , hei āwhina i a tātou ki te moe. Ko tēnei melatonin te mea e hiamoe ai tātou i te pō. Ehara i te mea ko te mārama anake, engari ko te āhua o tā tātou whakakori tinana, ngā mea e kai ana, e inu ana, me ētahi rongoā e tangohia ana e tātou ka pā ki tēnei karaka tinana.Whakaarohia, i roto i ngā whakamātautau i whakahaerehia e ngā kaipūtaiao, i whakanohoia ngā tāngata ki roto i ngā rūma kāore he hihi o te rā, kāore hoki he huarahi hei whakaatu i te wā. He mea whakamiharo, ahakoa i roto i tēnei taiao, kua mau tonu te huringa 24-hāora o tēnei karaka o roto o tō tātou tinana, me te kore he huringa nui mō ngā rā. Koinei te kaha o tēnei karaka.
He maha ngā momo koiora
Ehara i te mea he auau 24-hāora anake tō tō tātou tinana. He maha ngā momo auau koiora, e whakarōpūtia ana i runga i te wā.| Ingoa Rīwai | Roanga | He whakamārama māmā |
|---|---|---|
| Ao Whānui | Huringa awatea/pō | Ngā mahi e hangai ana ki te māramatanga me te pōuri. |
| Te āhua o te ao | Mō te 24 hāora | Ko te manawataki matua e whakahaere ana i tā tātou moe me tā tātou ara ake. |
| Ultradian | I raro iho i te 24 hāora | Hei tauira, kei roto i tēnei ngā wāhanga moe rerekē e puta ana i a tātou e moe ana. |
| Infradian | Tata ki te marama | He tauira pai ko te huringa paheketanga o ia marama i roto i ngā wāhine. |
| Porowhita-ā-tau | Tata ki te tau | Ngā huringa ā-tau, pērā i te moe hōhonu o ētahi kararehe. |
He aha te pānga o ēnei auau ki tō tātou hauora?
Ko te huringa moe-ara te mea tino kitea, ā, ko te huringa nui rawa atu hoki e pā ana ki a tātou. Engari ko ēnei huringa koiora te mea e whakahaere ana i ngā mea nui atu i roto i ō tātou tinana.- Te Pūnaha Whakaora : Te tere o te nakunaku i te kai e kainga ana e tātou, me te tere o te hanga pūngao.
- Te tere o te manawa me teTe toto toto.
- Te pāmahana tinana : Ka rerekē paku te pāmahana o te tinana i ngā wā rerekē o te rā.
- Ngā taumata homoni: Te whakaputanga o ngā homoni pēnei i te homoni tipu me te cortisol e pā ana ki te ahotea.
- Te whakahaere i te huka toto me ngā taumata cholesterol .
- Hauora hinengaro: Ina whakararuraruhia ēnei manawataki, ka piki ake pea te mōrearea o te whakawhanake i ngā āhuatanga pēnei i te pouri me te mate hinengaro rua.
- Pūnaha ārai mate: Te kaha ki te ātete i ngā mate.
Ka aha mēnā ka ngaro te wā i tēnei karaka?
Ka taea e ngā panonitanga o tō tātou āhua noho, te koroheketanga, me te āhua o tā tātou mahi te whakararuraru i tēnei auau tūturu, ka arahi atu ai ki ngā momo raruraru hauora.| Te mate manawataki | He aha te tikanga o tēnei? |
|---|---|
| Mate Pūngāwerewere | Ina haere koe mā runga waka rererangi ki tētahi whenua tawhiti, ka pā kino te rerekētanga o te wā ki tō karaka tinana, ka puta ngā tohu pēnei i te kore moe, te ngenge, me te kore hiahia kai. |
| Mate Mahi Hurihuri | He mea tino kitea tēnei i roto i te hunga e mahi ana i ngā huringa pō. Mā te mahi i te wā e tika ana kia moe koe ka tino whakararuraru i tō karaka tinana. |
| Mate Moe Whakaroa (DSP) | He nui ake te pānga o tēnei ki ngā 'Night Owls'. He roa ake te wā ka moe rātou i te pō i te tangata noa, ā, ka roa ake te ara i te ata. He nui ake te kitea o tēnei mate i roto i ngā taiohi. |
| Te Mate Moe-Ara Auau | He āhua onge tēnei mate. Kāore he tauira moe motuhake. He maha ngā moe poto a te tangata i te roanga o te rā. Ka pā pea tēnei ki te hunga whai mate roro pēnei i te mate wareware. |
Me pēhea tātou e pupuri ai i te tika o te karaka tinana?
Waimarie, ka taea e tātou te pupuri i tēnei manawataki circadian i roto i te huarahi hauora mā te hanga i ngā huringa iti ki tō tātou āhua noho. Anei ētahi tohutohu māmā hei mahi i tēnā:- Whiwhi i te hihi o te rā i te ata: Haere ki raro i te rā mō ētahi meneti i te oho ake. Koinei te tohu pai ki tō karaka tinana "kua tīmata te rā."
- Haere ki te moenga, ka ara ake i te wā tika: Ngāna kia haere ki te moenga, ka ara ake i te wā kotahi i ia rā, i ngā wā katoa e taea ana. Kaua e whakarerekē rawa i tēnei tikanga, ahakoa i ngā wiki mutunga.
- Whakakorikori tinana i te awatea: Mā te whakakorikori tinana i te awatea ka pai ake tō moe i te pō. Engari karohia te whakakorikori tinana taumaha i te wā e tata ana ki te wā moe.
- Kia tūpato ki te kawheine: Kaua e inu i ngā inu kei roto te kawheine pērā i te kawhe, te tī, me ētahi inu ngāwari i muri i te 12 i te poutumarotanga. Ka taea e ēnei te whakararuraru i tō moe.
- Āta karohia te mārama kikorangi: Kati te whakamahi i ngā taputapu pēnei i te waea pūkoro, ngā papahiko, me ngā pouaka whakaata i te haora, i ngā haora e rua rānei i mua i te moe. Ka ārai te mārama kikorangi e tukuna ana e rātou i te hanga o te melatonin, he homoni e āwhina ana i a koe ki te moe.
- Kaua e moe roa: Ki te moe koe i te awatea, kia poto noa iho (20-30 meneti). Ka taea e te moe i te ahiahi te whakararuraru i te moe i te pō.
Karere Tangohia ki te Kāinga
- He karaka ā-roto tūturu tō tō tinana (he manawataki koiora). He mea nui tēnei mō tō moe, mō tō taumata pūngao, me tō hauora whānui.
- Ko te mārama te kaiwhakahaere matua o tēnei karaka, inā koa ko te hihi o te rā o te ata.
- Ko te huarahi pai ki te pupuri i tēnei manawataki ko te haere ki te moenga me te ara ake i te wā kotahi i ia rā.
- Ka taea e tō momo noho (te mahi whakawhiti, te jet lag) te whakararuraru i tēnei manawataki, ka arahi pea ki ngā raruraru hauora mō te wā roa.
- Mena he raruraru moe tonu tāu, pērā i te kore moe i te pō, te hiamoe nui rānei i te awatea, kaua e kīia he ngenge noa iho. Tirohia tō Tākuta Whānau ki te kōrero mō tēnei. He mate moe pea tēnei e hiahia ana kia rongoatia.
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