Ngā Pūrongo

He mate hinengaro noa te pouri, ā, ka pā nui ki te oranga o te tangata. He mea nui te mārama ki ngā take me ngā tohu matua o te pouri kia kitea wawe ai, kia tika ai te maimoatanga. Ahakoa kei te rangahauhia tonutia ngā take tuturu o te pouri, e whakaarohia ana ko ngā āhuatanga pēnei i te kore taurite o ngā matū i roto i te roro, ngā ira, ngā huihuinga o te ao, me ngā āhuatanga hauora ka whai wāhi ki te whanaketanga o te pouri. Ko te mōhio ki ngā tohu pēnei i te pouri tonu, te ngaro o te hiahia, te ngenge, te raruraru moe, me ngā uauatanga hinengaro he mea nui ki te rapu āwhina me te tīmata i te haerenga ki te whakaora. Mā te tautoko me te maimoatanga tika, ka taea te whakahaere pai i te pouri, ka taea ai e te tangata te whakahoki mai i te mana whakahaere ki ō rātou oranga me te whakapai ake i te hauora whānui.

He aha te pouri?

He mate hinengaro noa te pouri e pāngia ana e te miriona tāngata huri noa i te ao. Ehara i te mea ko te pouri anake; engari he kare ā-roto tonu o te kore tumanako, te pōuri, me te ngaro o te hiahia ki ngā mahi i pai ai i mua.

Ka raru pea te whakaaro, te mahara, te kai, me te moe. Ka pā kino te pouri ki te oranga o te tangata i ia rā, ki ngā whanaungatanga, me te hauora whānui.

Ka pā te pouri ki te tangata ahakoa te pakeke, te ira tangata, te iwi, te tūnga ōhanga-pāpori rānei. He maha ngā āhuatanga e whai wāhi ana ki te whanaketanga o te pouri, tae atu ki ngā āhuatanga ira, koiora, taiao me te hinengaro. Ahakoa ka pāngia te katoa e te pouri, te pōuri rānei i tētahi wā o ō rātou oranga, ko te āhua o te pouri he pumau me te kaha. Ka roa pea mō ngā wiki, ngā marama, tae atu ki ngā tau. He mea nui kia mārama ehara te pouri i te ngoikore whaiaro, i te hapa rānei o te āhua; he mate tēnei e hiahia ana kia tātaritanga me te maimoatanga.

Ngā take matua me ngā tohu o te pouri

Ngā take o te pouri

●Ngā matū kore taurite o te roro: He mea nui ngā neurotransmitters pēnei i te serotonin, te norepinephrine, me te dopamine ki te whakahaere i te wairua, ā, ko ngā matū kore taurite o ēnei matū ka whai wāhi pea ki te whanaketanga o te pouri.

●Ira: E whakaatu ana ngā rangahau he nui ake te tūponotanga ka pāngia te hunga he hītori whānau nō te pouri.

●Ngā kaupapa me ngā wheako o te ao: Ko ngā kaupapa mamae, pērā i te matenga o tētahi e arohaina ana, te wehenga, te ngaronga mahi rānei, ka puta te pouri me te kore tumanako, ā, ki te kore e arohia, ka huri hei pouri. Ko te ahotea mau tonu, pērā i te raruraru pūtea tonu, ngā raruraru whanaungatanga rānei, ka whai wāhi pea ki te whanaketanga o te pouri.

●Ngā āhuatanga hauora: Ka pā kino ngā āhuatanga mau tonu pērā i te mate pukupuku, te mate huka, me te mate ngakau ki te hauora kare ā-roto o te tangata, ā, ka whai wāhi atu ki te whanaketanga o te pouri. Waihoki, ko ngā huringa homoni, pērā i ngā mea e pā ana ki te wā e hapu ana, i te wā rānei e pāngia ana e te menopause, ka piki ake te mōrearea o te pouri.

Ngā tohu o te pouri

● Te pouri tonu, te pōuri rānei

● Te ngaronga o te hiahia me te harikoa

● Te ngenge me te kore kaha

● Ngā mate moe

● Ngā panonitanga o te hiahia kai, te taumaha rānei

● He uaua ki te arotahi me te whakatau kaupapa

● Ngā kare ā-roto o te hara, te koretake rānei

● Ngā whakaaro mō te mate, mō te whakamomori rānei

● Ngā raruraru tinana pēnei i te ānini, ngā raruraru nakunaku, me te mamae kāore i te mārama

Me pēhea te whakakori tinana me te kai e ārai ai i te pouri

Kai Hauora, Taurite hoki

● Ngā waikawa ngako Omega-3

Mā te kai hauora ka whakaratohia ngā matūkai me ngā huaora nui e hiahiatia ana e te roro mō te mahi noa. Kua whakaatuhia he whai hua ngā waikawa ngako Omega-3 e kitea ana i roto i ngā ika momona pēnei i te hāmana, te makarela, me te sardine ki te whakaiti i ngā tohu o te pouri. Kei roto hoki i ngā nati, ngā purapura chia, me ngā purapura harakeke ēnei waikawa ngako nui. Mā te whakauru i ēnei kai ki roto i tō kai ka āwhina i te whakaiti i te mumura me te whakapai ake i te mahi a te roro.

● Ngā hua me ngā huawhenua

Mā te arotahi ki ngā momo hua me ngā huawhenua kanapa ka tino kai koe i ngā huaora, ngā kohuke me ngā antioxidants. Kei roto i ngā huawhenua rau matomato pērā i te pīnihi me te kāreti he nui te folate, ka taea te whakanui ake i ngā tukanga pākia i roto i te roro, te whakamamae i ngā tohu o te pouri me te whakatairanga i te hauora whānui o te roro. Hei tāpiri, mā te kai i ngā kai whai antioxidants pērā i ngā hua rākau, te tiakarete pouri, me te pīnihi ka āwhina i te whawhai ki te ahotea oxidative i roto i te roro, kua honoa ki te pikinga o te mōrearea o te pouri.

● Ngā witi katoa

He mea nui te pupuri i ngā taumata huka toto pumau hei tautoko i te hauora o te wairua. Mā te karo i ngā kai reka me ngā warowaihā kua whakatikatikaina, pērā i te taro mā me ngā keke, ka ārai i ngā piki me ngā heke tere o ngā taumata huka toto ka pā kino ki te wairua me ngā taumata pūngao. I tua atu, mā te whakauru i ngā warowaihā matatini pērā i ngā witi katoa, ngā pīni, me ngā huawhenua ki roto i tō kai ka taea te tuku pūngao pumau. He iti te taupū glycemic o ngā witi katoa, ko te tikanga ka tukuna mārire te pūngao, ka whakarato i te pūngao pumau. Mā tēnei taurite huka toto kua pai ake ka pai ake te whakahaere i te wairua.

● Pūmua kikokore

Me nui te pūmua i roto i tētahi kai taurite. Mā te kai i ngā kai whai pūmua pērā i te mīti kikokore, te heihei, te ika, te hua manu, me ngā hua miraka ka āwhina i te whakahaere i te whakaputanga o ngā neurotransmitters i roto i te roro, tae atu ki te serotonin, te dopamine, me te norepinephrine. He mea nui te mahi a ēnei neurotransmitters ki te whakahaere i te wairua me te kare ā-roto. Mā te nui o te pūmua i roto i tō kai ka whai wāhi nui ki te whawhai ki te pouri.

oranga hauora

● Kia mau ki ngā tikanga moe hauora: He mea nui te moe pai, te moe marino hoki mō te mahi tika o te roro me te oranga ngākau. Mā te whakarite i tētahi kaupapa moe auau me te waihanga i tētahi wā moe marino ka pai ake te kounga o te moe. Mā te karo i ngā mata, te kawheine, me ngā mahi whakaohooho i mua i te moenga ka taea te whakatairanga i te whakangā me te moe pai ake, ka taea ai e te roro te whakahou me te whakatika.

● Hangaia he whatunga: He mea nui te whakawhanake i ngā whanaungatanga hauora me te rapu tautoko pāpori ki te whakaora. Mā te karapoti i a koe ki ngā hoa, whānau, rōpū tautoko rānei e mārama ana, e aroha ana, ka taea te whakamana me te noho tahi. Ka taea te tino whakamana i te whakapuaki i ngā wheako, te whiwhi whakatenatena, me te mōhio kāore koe i te mokemoke.

● Te aro nui me te tiaki i a koe anō: Mā te mahi aro nui ka āwhina i te wawahi i tēnei huringa me te aro anō ki te ao o nāianei. Mā te whakauru i ngā mahi pēnei i te whakaaroaro, ngā mahi manawa hōhonu, te tuhi rātaka rānei ka taea te whakatipu i te mōhiotanga ki a koe anō me te whakatairanga i te wairua marino. Hei tāpiri, mā te mahi i te tiaki i a koe anō i ia wā, pēnei i te kaukau whakangā, te mahi i tētahi mahi whakangahau, te whai wāhi atu rānei ki tētahi mahi e hari ai te ngākau, ka taea e te tangata te whakatau i te hauora hinengaro me te hauora kare ā-roto.

Whakakorikori tinana i ia wā

Kua roa te whakakori tinana e mōhiotia ana mō ōna pānga pai ki te hauora tinana, engari kei te piki haere ngā rangahau e whakaatu ana he taputapu whai hua hoki tēnei hei whakahaere i ngā āhuatanga hauora hinengaro pēnei i te pouri. Mā te whakakori tinana auau ka tukuna ngā endorphins, arā, ngā matū e whakaharikoa ai te ngākau i roto i te roro ka taea te whakanui ake i te wairua me te whakamamae i ngā tohu o te pouri. Hei tāpiri, mā te whakakori tinana ka whakanui ake i te rere o te toto, ka nui ake te hāora me ngā matūkai nui ki te roro, ā, ka whakatairanga i tētahi taiao hauora ake mō ngā pūnaha io.

Mā te whakakori tinana o ia rā, ahakoa he hikoi tere, he oma tere, he whai wāhi atu rānei ki tētahi mahi whakapakari tinana ā-rōpū, ka taea e te tangata te whai i te hanganga me te whakatutukitanga. Ka whakanui ake hoki te whakakori tinana i te rere o te toto, ka nui ake te hāora e tae atu ki te roro, ā, ka whakarei ake i te arotahi, te mahara, me te mahi hinengaro whānui. He pai te hikoi tere, te oma tere, te eke pahikara, tae atu ki ngā mahi pēnei i te yoga me te Pilates mō tō hauora hinengaro.

Te Whakahaere me te Maimoatanga

He mea nui kia mōhiotia ehara i te mea ka pāngia te katoa e te pouri e ngā tohu katoa, ā, he rerekē te kaha me te roa o ngā tohu i ia tangata, i ia tangata. Mena kei te pāngia te tangata e ētahi o ēnei tohu mō te wā roa, me rapu āwhina ngaio mai i tētahi tohunga hauora hinengaro. Hei tāpiri, ko te maimoatanga mō te pouri he maha ngā wā ka uru atu ki te whakakotahitanga o te hinengaro hinengaro, te rongoā, me ngā huringa āhua noho.

●Ka taea e te rongoā hinengaro, pērā i te rongoā whanonga hinengaro (CBT), te āwhina i ngā tāngata ki te tautuhi me te whakarerekē i ngā tauira whakaaro me ngā whanonga kino e arahi ana ki te pouri.

●Ka taea e ngā rongoā ārai pouri, pērā i ngā aukati tango serotonin whiriwhiri (SSRI), te āwhina i te taurite i ngā matū i roto i te roro me te whakaora i ngā tohu o te pouri. I roto i ēnei,Te Whanawha TianeptineHe aukati tango serotonin whiriwhiri (SSRI) me te rongoā ārai pouri. Hei rongoā ārai pouri ehara i te mea tuku iho, ko tana tikanga mahi he whakapai ake i te wairua me ngā āhua o te wairua mā te whakarei ake i te kirihou synaptic o ngā neuron hippocampal. Ka whakamahia hoki te Tianeptine hemisulfate monohydrate hei rongoā i te manukanuka me ngā mate wairua.

● Mā te whakamahi i ngā tikanga hauora me te awhi i tētahi momo noho hauora ka taea te whakarato i ngā taputapu kaha hei wikitoria i tēnei āhuatanga hauora hinengaro. Mā te whakakori tinana i ngā wā katoa, te kai i tētahi kai taurite, te whakatairanga i te moe pai, te rapu tautoko pāpori, me te mahi i te aro nui me te tiaki i a ia anō, ka taea e te tangata te mahi i ngā mahi nui ki te whakaora.

P: Ka taea e te kai me te whakakori tinana te āwhina i te whakaiti i ngā tohumate o te pouri?
Āe, e kī ana ētahi rangahau he pai te kai hauora me te whakakori tinana i ia wā hei whakaiti i ngā tohu o te pouri. Ka taea e ēnei huringa āhua noho te pā pai ki te hauora hinengaro, ā, ka whai wāhi ki te oranga whānui.

P: He aha te āwhina a te korikori tinana ki te whawhai i te pouri?
A: Kua kitea te tukunga o ngā endorphins e te whakakori tinana, arā, ngā matū whakarei ake i te wairua i roto i ō tātou roro. Ka āwhina hoki ki te whakaiti i te mumura, te whakatairanga i te moe pai ake, me te whakanui ake i te whakaaro nui ki a koe anō. Ka taea e te whakakori tinana auau te whakanui ake i te whakaputanga o ngā neurotransmitters pērā i te serotonin me te norepinephrine, he maha ngā wā kāore i te taurite i roto i te hunga e pāngia ana e te pouri.

Whakakape: He kōrero whānui noa iho tēnei tuhinga, kaua e whakamāramatia he tohutohu hauora. Ko ētahi o ngā kōrero o te pou rangitaki i ahu mai i te Ipurangi, ehara i te mea ngaio. Ko tā tēnei paetukutuku anake he whakarōpū, he whakatakotoranga me te whakatika i ngā tuhinga. Ko te kaupapa o te kawe atu i ētahi atu kōrero, ehara i te mea e whakaae ana koe ki ōna tirohanga, e whakaū ana rānei i te pono o ōna ihirangi. Me kōrero tonu ki tētahi tohunga hauora i mua i te whakamahi i tētahi tāpiringa, i te hanga rānei i ngā huringa ki tō tikanga tiaki hauora.

Wā tuku: Oketopa-10-2023

Te Tūhura i te Tūranga o te Kai me te Whakakorikori Tinana ki te Whakamamae i ngā Tohumate o te Pouri