Ahakoa kāore koe e whakaaro ki tēnā, ka pā te manawa o tō ngākau , ka manawa koe. Ka hohoro te kume i tō ringa ina pā koe ki tētahi mea wera. Ka hiki ake tō waewae ina werohia koe e te ngira. Kua whakaaro koe me pēhea te puta o ēnei mea katoa? Kei muri i ēnei mea katoa ko te whatunga whakawhitiwhiti kōrero whakamiharo, tere-teitei i roto i tō tātou tinana. Ka kiia tēnei e tātou ko te pūnaha io . Nō reira, i tēnei rā ka kōrero tātou mō tēnei 'pokapū karere' i roto i tō tātou tinana.
He whakarāpopototanga, he aha tēnei pūnaha io?
Ko te pūnaha io te pūnaha whakawhitiwhiti kōrero matua o tō tinana. He rite ki te whakawhitinga waea i roto i tētahi tari nui. Ka tukuna ngā karere mai i tō roro ki ngā wāhanga katoa o tō tinana, ā, ka whakahokia ngā karere ki tō roro mai i ngā wāhanga o tō tinana. Koinei te mea e āwhina ana i a koe ki te urupare ki ngā mea e tupu ana i tō taha me roto hoki i tō tinana.
E toru ngā wāhanga matua o tēnei pūnaha: te roro, te taura tuaiwi , me ngā io . Whakaarohia te roro he rorohiko nui. Ko te taura tuaiwi te taura matua e ahu mai ana i taua rorohiko. He rite ngā io ki ngā waea iti e peka mai ana i taua taura matua puta noa i te tinana.
Hei tuku i ēnei karere, ka whakamahia e te pūnaha io ngā piriona pūtau iti e kiia nei ko ngā neuron . Ka tukuna ēnei karere hei tohu hiko me te tohu matū. Arā, ko ngā tohu ēnei e kī ana ki tō tinana kia mahi i tētahi mea.
Ina hoki, tata ki ngā mahi katoa a tō tinana e hono ana ki te pūnaha io. Te kī atu ki tō ngākau kia pao, te kī atu ki ō pūkahukahu kia manawa, te āhua o tō nekehanga, ngā kupu e kōrero ana koe, te āhua o tō whakaaro, ngā mea e akohia ana e koe, tō mahara, ō kare ā-roto - ko ēnei katoa e whakahaerehia ana e tēnei pūnaha whakamiharo.
Me pēhea te mahi a tēnei pūnaha?
Whakaarohia kei te hikoi waewae kore koe i te marae, ā, ka werohia koe e te tataramoa. Kāore he wā poto hei karanga "Āue!" me te hiki i tō waewae, tika? Koinei te mea ka tupu:
Ka tukuna e ngā io o tō waewae te karere, "E mamae ana i konei!" mā roto i ngā neurons i te tere tere ki tō taurakira, kātahi ki tō roro. Ka haere ētahi karere i te tere neke atu i te 200 maero ia hāora!
Kāore ēnei neuron e hono tika ana tetahi ki tetahi. Ko te āputa iti i waenganui i ngā neuron e rua e kiia ana he synapse. Ka peke te karere i tēnei āputa mā te whakamahi i ngā matū motuhake e kiia nei ko ngā neurotransmitters . Kua rongo pea koe i te dopamine me te serotonin.Ko te Serotonin tētahi momo neurotransmitter.
Nō reira, ina tae te karere a te waewae ki te roro "e mamae ana," ka whakautu te roro mā te tuku karere hou ki ngā uaua o te waewae me te kī, "Tangohia tō waewae i te ara!" Ka puta katoa ēnei mea i roto i te kimo o te kanohi. He mea whakamiharo?
He aha ngā wāhanga matua o te pūnaha io?
E ai ki tā mātou i kōrero ai i mua, he maha ngā wāhanga matua o te pūnaha io. He rerekē te mahi a ia wāhanga. Me titiro tātou ki ērā wāhanga.
| Wāhanga o te pūnaha | Ngā whekau me ngā mahi |
|---|---|
| Pūnaha io matua ( pūnaha io matua - CNS) | Kei roto i tēnei ko te roro me te taurakira . Koinei te 'pokapū whakahau' o te pūnaha katoa. Ka whiwhi karere mai i ngā wāhanga katoa o te tinana, ka tātari i aua karere, ka tuku whakahau anō hoki. He pai te tiaki o te roro e te angaanga, ā, ko te taurakira e te tuaiwi. |
| Pūnaha io ā-taha (Pūnaha Io o te Taiwhanga - PNS) | Kei roto i tēnei ko ngā io katoa e puta mai ana i te roro me te taurakira puta noa i te tinana. Pērā i ngā waea waea e rere ana mai i te tari matua ki ngā kāinga. Koinei ngā mea e kawe ana i ngā karere ki waenganui i te rūma whakahaere me te toenga o te tinana (ngā ringaringa, ngā waewae, ngā maihao, ngā whekau). |
Tērā atu anō ētahi wāhanga o te pūnaha io taha.
E rua atu ngā wāhanga matua o te pūnaha io ā-taha:
1. Pūnaha Io Motuhake : Ka whakahaere tēnei wāhanga i ngā mea kāore e taea te whakahaere mā te āta whakaaro . Hei tauira, ko ngā mea pēnei i te tere o te manawa, te manawa, te toto toto, me te nakunaku. E rua ngā wāhanga o tēnei.
- Pūnaha atawhai:Mā tēnei koe e whakarite mō tētahi āhuatanga ohorere. Ka kiia ko te urupare "whawhai-rānei-rere". Koinei te mea e tere ake ai te pao o tō ngākau, e tere ake ai hoki tō manawa ina whaia e koe tētahi kurī.
- Parasympathetic: Koinei te mea e whakamarie ana i te tinana. Ko tōna tikanga "okioki me te nakunaku." Ka mahi tēnei wāhanga i a koe e okioki ana, e nakunaku ana i te kai.
2. Pūnaha Io Tinana: Ko tēnei wāhanga te kaiwhakahaere i ngā mea ka taea e koe te whakahaere mā tō hinengaro . Hei tauira, te neke i ō ringa me ō waewae, te hikoi, me ētahi atu. Ka haria hoki e ia ngā kare ā-roto pēnei i te pā, te reka, te hongi, me te oro ki te roro.
He aha ngā mate ka pā ki te pūnaha io?
Ahakoa e tiakina pai ana tō tātou pūnaha io, ka pā mai pea ngā mate maha i ētahi wā.
- Ngā Mate Pukupuku: Ngā mate e puta mai ana i ngā iroriki pērā i ngā huaketo me ngā huakita. Ngā Tauira: Te Meningitis (te mumura o ngā kiriuhi e kapi ana i te roro me te taurakira), Te Encephalitis (te mumura o te roro).
- Ngā whara: Ka taea e ngā aituā motuka, ngā whara hākinakina, ngā hinganga, me ētahi atu te kino ki te roro, te taurakira, ngā io rānei. Waihoki, ko ngā āhuatanga pēnei i te carpal tunnel syndrome ka mamae me te ngoikore o te ringa mā te pēhi i te io i te ringaringa.
- Ngā mate o te pūnaha io: Ka whakararu ētahi mate i te mahi a te pūnaha io. Hei tauira: Te mate a Parkinson, te mate maha-mate, te mate a Alzheimer.
- Ngā raruraru o ngā oko toto: Ka taea e ngā raruraru o ngā oko toto e tuku toto ana ki te roro te whakararu i te pūnaha io. Hei tauira: Te whiu, te whakaekenga ischemic poto (TIA).
He mea nui: Ki te whakapaetia he mate rite ki te whiu, he āhuatanga ohorere tēnei. Me haria tonutia te tūroro ki te Tari Ohorere (ETU) o te hōhipera tata.
He aha ngā tohu o te raruraru o te pūnaha io?
Ko ngā tohu o te raruraru ki te pūnaha io e whakawhirinaki ana ki te momo io kua pakaru.
| Momo io | Ngā tohu pea |
|---|---|
| Ngā io nekeneke (e whakahaere ana i ngā uaua) | Mamae uaua, ngoikore, wiriwiri, pēhi uaua, ngaro taurite i te wā e hikoi ana. |
| Ngā io Pūrongo (pā, pāmahana, mamae) | Te ngenge, te wera, te mamae, te heke o te kare o te wera/mātao i ngā peka me ngā waewae, te uaua ki te mahi i ngā mahi tairongo pēnei i te pātene. |
| Ngā io ā-motuhake (Ka whakahaere i te tere o te manawa, te werawera) | Te tere, te puhoi rānei o te manawa o te ngakau, ngā panonitanga o te toto toto, te werawera nui, te kore rānei e werawera, te uaua ki te horomi kai, te mate kōroke, te mate korere rānei. |
Kia maumahara: Ka taea hoki ēnei tohu te puta mai i ētahi atu mate. Nō reira, ki te mea kei a koe ēnei tohu, he mea nui kia toro atu koe ki te tākuta kia kitea ai te take o aua tohu.
Me pēhea te pupuri i te hauora o tō tātou pūnaha io?
Ka taea e tātou te pupuri i te hauora o tō tātou pūnaha io mā te hanga i ngā huringa iti ki tō tātou āhua noho.
Te hiranga o te kai totika
Ka pā tika te kai e kainga ana e koe ki te hauora roa o tō roro me tō pūnaha io. He mea tino nui kia kai koe i ngā kai kei roto i ēnei matūkai:
- Ngā waikawa ngako Omega-3: He nui ēnei i roto i ngā ika hinuhinu (tāmana, makarera, tuna), ngā nati wōnati, ngā purapura chia, me ngā purapura harakeke.
- Huaora B: Ka taea te tiki mai i ngā kai pēnei i te heihei, te ika, te hua manu, te miraka kawa, te rīwai, te pī, me ngā huawhenua matomato.
- Ngā Ārai Matewai: Ka taea te tiki mai i ēnei mai i ngā hua me ngā huawhenua tae kanapa, ngā witi katoa, ngā nati, me ngā mea kakara.
He mea pai kia matara atu i ngā kai tukatuka me ngā kai tukatuka kua tāpirihia he kai horihori i ngā wā katoa e taea ana, ā, me kai i ngā kai taiao.
Te whakahaere i te ahotea
Kāore te ahotea tonu e pai mō tō pūnaha io. Ka pupuri i tō pūnaha "whawhai-rānei-rere" kia kaha tonu, ka ngenge ai tō tinana.
Whakamātauria ēnei mea hei whakaiti i te ahotea:
- Mahia ngā mahi manawa hōhonu.
- Tauhiuhia he wai matao ki tō mata.
- Whakakorikori tinana pērā i te hikoi me te kaukau.
- Mahia ngā mahi pēnei i te whakaaroaro me te yoga.
- Kia 7-9 hāora te moe pai i te rā.
Ki te kore ēnei mea e āwhina, kōrero ki te tākuta. Tērā pea ka taea e rātou te tuku atu i a koe ki te rongoā, ki ētahi atu maimoatanga rānei.
Karere Tangohia ki te Kāinga
- Ko te pūnaha io te whatunga whakawhitiwhiti kōrero matua a tō tinana, he mea hanga mai i tō roro, tō taurakira, me ngā io.
- Ko ngā mea katoa e whakaarohia ana e koe, e pā ana ki a koe, e neke ana koe, e manawa ana koe, e whakahaerehia ana e tēnei pūnaha.
- Ko ngā tohu pēnei i te ngoikore, te ngoikore, me te ngaronga o te mahara ka puta mai i tētahi raruraru o te pūnaha io, nō reira he mea tino nui kia rapu tohutohu hauora i roto i tēnei āhuatanga.
- Ka taea e koe te pupuri i te hauora o tō pūnaha io mā te kai i tētahi kai taurite, te whakahaere i te ahotea, te moe nui, me te tiaki i tō mahunga mai i ngā aituā.
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