Whakaarohia, kei te ngana koe ki te wehe atu i te whare, ā, kāore e kitea ngā kī o tō waka... anō! Tērā rānei ka tūtaki koe ki tētahi i tētahi pāti, ā, ka wareware koe i tōna ingoa i roto i ngā meneti e rima. I ētahi wā, ina puta koe i te hūpermakete, ka mea koe, "Aue, kei hea taku waka i tū ai?", kāore koe e mahara. Kei te pā tonu tēnei ki a koe? Ina pā mai tēnā, ka mataku koe, kāore? Tērā pea ka whakaaro koe, "Kei te mate ahau?" Kaua e manukanuka. Kāore he tangata e maumahara ana i te 100% tino pai. Nō reira, ahakoa he tamariki tonu koe, he mea noa te wareware ki ngā mea iti pēnei.
He mea noa tēnei? Me rapu tātou i te otinga.
Ina hoki, ko ngā mea hou ka akohia e tātou ka tere warewarehia e tātou. Whakaarohia te ingoa o taua tangata i tūtaki koe i taua pāti. Kāore i roa ka mau ki roto i tō roro. Nō reira, he mea noa te wareware.
He rite tonu ki te wareware ki te wāhi i whakatakotoria ai e koe tetahi mea, ki te wareware rānei i tētahi wā whakarite. Ko te nuinga o ēnei mea ka puta nā te mea kāore koe i aro nui i taua wā . Tērā pea i aro nui koe ki te pupuri i tō karāhe waina kia mau tonu, kaua ki te ako i te ingoa o taua tangata hou. Tērā pea i aro nui koe ki te hanga i tētahi rārangi o ngā mea hei kawe ki te kāinga, kaua ki te whakaaro ki te wāhi i tū ai tō waka. Kei te mārama koe?
He whakarāpopototanga, he iti noa ngā mea ka taea e tō tātou roro te arotahi i te wā kotahi. Ina iti te aro , ka ngoikore hoki te mahara.
Hei tāpiritanga, he mea tino noa te wareware i ngā mea ina tino ngenge koe, ina mate, ina tino taumaha rānei .
Ko ētahi mahi ngāwari hei whakakoi i tō mahara
Engari he rongo pai tēnei! Ka taea e koe te whakakoi i tēnei mahara mā te hanga i ētahi huringa iti ki tō oranga o ia rā. Me whakarite noa pea tō oranga. Kia kite tātou he aha tāu e taea ai.
| Te Tinihanga | Me aha? |
|---|---|
| Kia ma. | Whakatakotoria he wāhi kotahi i roto i tō whare mō ngā mea e ngaro pinepine ana i a koe, pērā i ngā kī, ngā waea, me ngā whakaata. Waihangahia he matau hei whakairi i ō kī, me tētahi wāhi pumau hei utu i tō waea. Pērā ai, kāore pea e ngaro. |
| Tuhia ki raro. | Tuhia ngā mea pēnei i tō mahi, ō nama waea, ō rā whānau, me ērā atu mea ki roto i tētahi pukatuhi. Ahakoa kāore koe e titiro anō ki taua mea, mā te tuhi i tētahi mea ka āwhina i a koe ki te maumahara ki aua mea. |
| Whakamahia he maramataka. | Tuhia ō hui katoa, ō whakaritenga, me ō haerenga whānau ki runga i te maramataka pakitara, ki te rātaka rānei. I mua i tō haerenga ki te moe i te pō, tirohia ō mahi mō te rā e whai ake nei. Pērā ai, ka maumahara koe ki ngā mea. |
| Kōrerotia anō. | Kōrerotia tetahi mea, i roto i te hinengaro, i te waha rānei, kia maha ngā wā, pērā i te ingoa o tētahi tangata i tūtaki ai koe, i tētahi ara rānei e hiahia ana koe ki te whai. He mea tino nui tēnei whakahuatanga mō te maumahara. |
| Werohia te roro | Kaua e tukua tō roro kia mahi noa i tetahi mea. Akohia he reo hou, pānuihia ngā pukapuka, kōrerohia ki ō hoa, mahi panga kupu whakawhiti i roto i te nūpepa, me ētahi atu. He mahi pai ēnei mō te roro. |
| Kia whakahoahoa. | Kia mau tonu te hononga ki ngā hoa me ngā whanaunga. Whakauru atu ki ngā mahi tūao. He kaha ake te roro o te hunga pāpori. |
Te hononga i waenga i tō āhua noho me tō mahara
Ka pā tika tō āhua noho ki tō mahara. Kia kite tātou me pēhea.
Kai me te inu
He mea tino nui tō kai. Mēnā he teitei tō cholesterol, tō toto toto, me tō huka toto, ka āraia, ka pakaru hoki ngā oko toto e kawe ana i te toto ki te roro. Kua whakaatuhia e ngā rangahau he ngoikore ake te mahara o te hunga e kai ana i te nui o te ngako kukū, e kitea ana i roto i te mīti me ngā hua miraka, i te hunga e kai iti ana i te ngako.
Ki te taea e koe, ngana ki te kai Mediterranean.Kia taunga ki tēnei. Arā, me kai i ngā ika momona i te omega-3, i te hinu oriwa e pai ai te ngākau, me ngā hua me ngā huawhenua hou. Kua whakaatuhia e tēnei kai he pai ki te tiaki i te mahara me ngā pūkenga whakaaro.
Te whakakori tinana, te moe me ētahi atu tikanga
He pai te whakakori tinana auau mō tō mahara, pērā i te pai mō te toenga o tō tinana. Whakamātauria te whakakori tinana mō te 30 meneti pea i te rā. Mā tēnei ka pai ake te rere o te toto ki te roro.
Ā, he moe pai tēnā. I a koe e moe ana, ka rongoatia e tō roro ngā mōhiotanga me ngā maharatanga o te rā. Koinā te wā e māmā ake ai te maumahara ki aua mea i muri mai.
- Ki te kai paipa koe, kati tonu. Ka kino ngā uaua toto.
- Ki te inu waipiro koe i ngā wā katoa, whakaitihia. Kua whakaatuhia e ngā rangahau ka taea e te inu nui te kino ki te mahara. Heoi, ko te inu waipiro taurite (kaua e neke atu i te 1 inu ia rā mō ngā wāhine, me te 2 inu ia rā mō ngā tāne) ka tiaki pea i te mahara.
Te koroheketanga me te ngaronga o te mahara
He mea noa te ngoikore haere o te mahara i a tātou e pakeke haere ana. Ina hoki, ka tīmata te heke haere o ngā pūtau roro mai i te 20 o ō tātou tau. Ka heke haere hoki ngā matū e hiahiatia ana e aua pūtau. Nō reira, he mea noa te korenga o te mahara koi i a tātou i te 25 o ngā tau i te 55, i te 75 rānei o ngā tau.
Engari kia maumahara, ehara i te mea ko te mate a Alzheimer te mate katoa o te ngaronga mahara nui. Tērā pea ētahi atu take. Hei tauira:
- Ngā āhuatanga o te whiu
- Ngā whiunga kaha ki te upoko
- Te korenga o ngā huaora (ina koa ko te huaora B12)
- Ngā raruraru e pā ana ki te moe
- Ngā pānga taha o ētahi o ngā rongoā e tangohia ana e koe
Ki te mea he ruarua āu, ko te mea pai ko te toro atu ki te tākuta me te whakamārama i te take.
Ngā Tohu Whero me Haere Tonu ki te Tākuta
Tērā ētahi tohu e tohu ana he mea nui ake tēnei i te wareware noa. Mena kei te pāngia koe, tetahi atu rānei e mōhio ana koe, me rapu tohutohu hauora.
- Ki te wareware tonu koe i ngā mea: He rite ki te wareware tonu ki te wāhi i tū ai tō waka.
- Mena ka pokanoa ki te oranga o ia rā: Hei tauira, ki te kore e taea e koe te utu i ō pire o te whare, ki te wareware rānei koe ki te tunu kai, me tunu kai tonu koe.
- Ki te wareware koe i te hunga e mōhiotia pai ana e koe: Ki te kī mai tō whānau, ō hoa rānei kāore koe i te mōhio ki a rātou.
- Ngā huringa o te tuakiri me te pōhēhētanga: Ki te huri whakarere te whanonga, te āhua rānei o te tangata e noho tahi ana koe, ki te pōhēhē rānei rātou mō te wāhi kei reira rātou, mō te tau rānei, me toro atu ki te tākuta tonu.
I roto i tēnei āhuatanga, mā te toro atu ki te tākuta me te kore e mataku, e whakama rānei, ka taea e koe te kimi i te tino take me te rapu i te maimoatanga e tika ana.
Karere Tangohia ki te Kāinga
- He mea noa te wareware i ngā mea iti. Ko ngā tino take o tēnei ko te kore aro, te ngenge, me te ahotea.
- He mea nui te kai pai, te whakakori tinana auau, me te moe tika hei tiaki i tō mahara.
- Ka taea e koe te whakakoi i tō mahara mā te whakarite i tō oranga, te tuhi i ngā mea, me te whai wāhi atu ki ngā mahi e wero ana i tō roro.
- Mena kei te whakararuraru tō ngaronga mahara i ō mahi o ia rā, kei te kite rānei koe i ngā tohu whakatūpato nui, me toro atu ki tō tākuta me te kore e whakaroa.
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