I tēnei ao hou e tere haere ana, e pāngia tonutia ana tātou e ngā poke, te ahotea, me ngā momo noho kino ka pā kino ki tō tātou hauora whānui. Koinei te wāhi e whai wāhi ai te tango paitini. Ko te tango paitini te tukanga tango i ngā paitini mai i te tinana, kia ora ai, kia ora ai. Mā te kai i tētahi kai hauora, te noho wai pai, te whakakori tinana i ngā wā katoa, me te whakauru i ngā mahi tango paitini ki roto i tō oranga o ia rā, ka taea e koe te tautoko i te tukanga tango paitini ā-taiao o tō tinana, ā, ka tutuki he tango paitini katoa. Kia mahara, ko ngā huringa iti, auau, ka hua ake he hua pumau. Nō reira, me mahi i te taahiraa tuatahi ki te tango paitini i tō tinana me te awhi i tētahi momo noho hauora, oraora ake.
Ko te Whakakore i te Kino o te Tinana Katoa, e mōhiotia ana ko te horoi, he tukanga i hangaia hei tango i ngā paitini mai i te tinana, kia ora ai koe, kia hou ai hoki. Kei te pāngia tonutia ō tātou tinana e ngā paitini mai i ngā momo pūtake pērā i te parahanga o te hau, ngā kai tukatuka, tae atu ki te ahotea. I roto i te wā, ka taea e ēnei paitini te kohikohi i roto i ō tātou whekau me ngā kiko, ka kore ai e mahi pai, ā, ka puta he maha ngā raruraru hauora.
He tukanga taiao te tango paitini e mahia ana e ō tātou tinana i ia rā, i ia rā. Ka mahi tahi te ate, ngā whatukuhu, te koroni, me te kiri ki te tango i ngā para me ngā paitini. Heoi, i te mea ka nui haere ngā paitini ka pā mai ki a tātou, ka raru pea ā tātou pūnaha tango paitini tūturu.
Nā, me pēhea tātou e mōhio ai me tango te paitini i roto i ō tātou tinana? Anei ētahi tohu noa e hiahia ana koe ki te tango:
● Ngā raruraru kiri – te hakihaki, te ponana
● Te pouri me te manukanuka
● Te ngenge me te iti o te kaha
● Pēhanga
● Ngā mate moe
● Te ānini o te upoko
● Te pupuhi, te hau, te koretake o te puku
Ko te tikanga o te tango paitini ko te whakarerekē i te kai me te momo noho hei tautoko i ngā tikanga tango paitini ā-taiao o te tinana. Ahakoa he maha ngā kaupapa tango paitini hei whiriwhiri māu, ko te whāinga matua ko te whakarato i ngā matūkai matua ki te tinana me te whakaiti i te kai paitini me te whakatairanga i te tango atu i aua paitini. Ko te mea pai, he huarahi hauora te tango paitini hei whakahoki i a koe ki te huarahi tika, hei āwhina i tō tinana ki te mahi i tana mahi: te tango i ngā paitini kia pai ai tō wairua.
Ko tētahi huarahi noa ki te tango i ngā paitini ko te arotahi ki te kai i ngā kai whai matūkai, he kai katoa. Kei roto i tēnei ko te nui o ngā hua rākau, ngā huawhenua, ngā witi katoa, te pūmua kikokore, me ngā ngako hauora. He nui ngā huaora, ngā kohuke, ngā antioxidants, me te muka i roto i ēnei kai, ā, ka āwhina katoa ēnei ki te whakakore i ngā paitini. I tētahi atu taha, me karo i ngā kai tino tukatukahia, ngā kai reka, te kawheine, te waipiro, me ngā tāpiringa horihori i te wā o te tango paitini nā te mea ka whakararu i te tukanga tango paitini o te tinana.
Ka taea e ngā āhuatanga o te ao pēnei i te ahotea mau tonu, ngā tikanga kino, te kore o te korikori tinana, me te kai e nui ana i ngā kai tukatuka rawa te whakararuraru i te pūnaha tango paitini taiao o te tinana, ka uaua ake te tango tika i ngā paitini mai i te toto.
Nō reira, hei tāpiri atu ki ngā whakarerekētanga kai, ka uru pea ki te whakakorenga paitini ngā mahi whakakorenga paitini. Kei roto i ēnei mahi ko te whakakori tinana auau, te noho pai me te inu tī otaota e mōhiotia ana mō ō rātou āhuatanga whakakorenga paitini. Ka āwhina ēnei mahi ki te whakanui ake i te tohanga toto, te whakaoho i te pūnaha lymphatic, me te tautoko i te tukanga whakakorenga paitini tūturu o te tinana.
He mea nui kia mōhio koe ehara te whakakorenga i te tinana katoa i te otinga tere. He tukanga āta haere tēnei e hiahia ana ki te wā me te manawanui. I runga i ngā āhuatanga takitahi me ngā whāinga hauora, ka roa pea te whakakorenga i te tinana mai i ētahi rā ki ētahi wiki.
Nā, he pai te mahi a te tango i te paitini o te tinana katoa? He pātai takitahi te whakautu, ā, e whakawhirinaki ana ki ngā wheako me ngā tumanakohanga whaiaro. He maha ngā tāngata kua oti te tango i te paitini o te tinana katoa e kī ana kua piki ake te kaha, kua pai ake te nakunaku, kua mārama ake te kiri, ā, kua heke te taumaha.
Tuatahi, he mea nui kia mārama he pūnaha whakakore paitini tō te tinana. He mahi nui tā te ate, tākihi, pukahukahu, pūnaha lymphatic, me te kiri ki te tango i ngā para me ngā paitini mai i te tinana.
Ka taea te tīmata i te tango paitini mā te kai. Me whakarato e te kai tango paitini pai ngā matūkai nui katoa e hiahiatia ana e tō tinana, ā, ko te whai i ētahi aratohu māmā me te whakauru i ētahi kai tango paitini ki roto i tō kai te huarahi pai ki te whakapai ake i tō pūnaha tango paitini kua whakauruhia, me te hoatu ki tō ate ngā taputapu e hiahiatia ana hei tango pai i ngā paitini.
Anei ētahi tohutohu mō te whakamahi i te detox hauora:
● Whakakorea ngā kai tukatuka, ngā huka kua whakatikatikaina me ngā tāpiringa horihori
Whakakapia ngā inu huka me ngā inu hākinakina ki te wai, ki ngā tī otaota me ngā inu whakamāori. Inumia he wai kia nui ake ai te wai. Āraia ngā huka kua whakamaroketia i roto i ngā monamona me ngā keke, whakamahia ngā huka tūturu kia tika, whaia rānei he kai kore huka. Āta karohia hoki ngā kai kua tukatukahia me ngā kai kua whakamaroketia, pērā i ngā kai ngāwari, ngā kai kua oti te takai, me ngā keke me ngā pihikete kua hokona mai i te toa.
●Kōwhiria ngā kai māori me ngā kai rauropi
Ko tētahi huarahi hei tīmata i te tukanga tango paitini o tō tinana ko te whāngai i tō tinana ki ngā kai whai matūkai. Whakaurua he nui ngā hua rākau, ngā huawhenua, ngā witi katoa, me ngā pūmua kikokore ki roto i tō kai. He nui ngā antioxidants, ngā huaora, me ngā kohuke i roto i ēnei kai katoa e tautoko ana i ngā whekau tango paitini o te tinana, pērā i te ate me ngā whatukuhu.
● Whakamahia he kai tipu
Whakanuia te tango paitini o tō tinana mā te kai i ngā kai tipu. He nui ngā muka i roto i ngā tipu, ā, ka āwhina i te nakunaku hauora me te tango paitini. Whakaarohia te tāpiri i ngā rau matomato hei tango paitini pērā i te pīnihi, te kāreti, me te cilantro ki ō kai. E mōhiotia ana ēnei huawhenua matomato mō tō rātou kaha ki te here ki ngā konganuku taumaha me ētahi atu paitini, ka āwhina i tō tinana ki te tango maori i aua mea.
● Nohopuku wā poto
I kitea i tētahi atu rangahau i te tau 2015 ko te roa o te nohopuku pō i te pō he hononga ki te whakahekenga o ngā tohu mumura. I roto i te puka Rejuvenation Research, ka āwhina te nohopuku ā-rā ki te whakaiti i ngā tohu o te ahotea waikura.
He taunakitanga anō hoki kei te tautoko te nohopuku ā-wā i te hauora o te microbiome o te puku, ka taea te āwhina i ngā pareparenga ārai mate.
● Whakaarohia ngā tāpiringa whakakore paitini
Pūtake Hinamona – Ka tautoko i te hauora o te nakunaku me te ārai i ngā raruraru pēnei i te koretake o te kai.
Pūtake Bupleurum – E mōhiotia ana tēnei otaota mō tōna kaha ki te tango i ngā paitini i roto i te ate me te whakapai ake i te hauora whānui o te ate.
Ngā Pūmua – Ka āwhina ki te whakaiti i te mumura mau tonu, ā, ka pā pea ki te whanaketanga o ngā mate maha, pērā i te mate puku mumura, te mate puku riri, me te maha atu.
N-acetyl-L-cysteine ethyl ester (NACET)– ka āwhina ki te tango paitini me te ārai, te whakaiti rānei i te kino o te whatukuhu me te ate. Ka whakakorea hoki e ia ngā paitini me ngā poke, tae atu ki ngā konganuku taumaha e kohia ana i roto i te ate, ngā whatukuhu me ngā wāhi momona o te tinana.
● Tāpirihia he wai kia nui
He mea nui te wai hei tango i ngā paitini mai i te tinana. Mā te wai ka taea te tango i ngā paitini mā te mimi me te werawera, nō reira kia nui te inu i ia rā. Ka taea hoki e koe te whakapai ake i te tukanga tango paitini mā te tāpiri i ngā poro rēmana, kūkamo rānei ki tō wai, ka āwhina i te horoi me te whakapūmau i tō pūnaha.
● He motuhake ngā mahi whakakore paitini
Ko tētahi atu huarahi rongonui ki te tango paitini ko te whakamahi i te sauna, i te rūma mamaoa rānei. Mā te werawera i roto i te taiao whakahaeretia ka āwhina i te tango i ngā konganuku taumaha me ētahi atu paitini mā roto i ō pūwero. Heoi, he mea nui kia noho makuku tonu i te wā e whakamahi ana i te sauna kia tino whai hua ai.
● Whakakorikori tinana i ngā wā katoa
Ko te whakakori tinana auau tētahi atu wāhanga nui o te whakakorenga paitini katoa. Mā te whakakori tinana ka piki ake te tohanga toto, ā, ka āwhina i te tango i ngā paitini mā te kiri me te pūnaha lymphatic. Whakauruhia ngā mahi e werawera ai koe, pērā i te aerobics, te yoga wera rānei, nā te mea ka āwhina te werawera ki te tuku i ngā paitini e rongoatia ana i roto i ngā pūtau ngako.
● Whakaritea te moe tika me te whakahaere ahotea
Ko tētahi āhuatanga nui o te tango paitini, engari e warewarehia ana, ko te whakarite kia nui te moe me te whakahaere i te ahotea. He mea nui te moe kia taea ai e te tinana te whakatika me te whakaora. Whai kia 7-9 hāora te moe kounga i ia pō hei āwhina i tō tinana ki te tango i ngā paitini me te whakapai ake i tana tukanga horoi taiao. Hei tāpiri, mā te whakahaere i te ahotea mā roto i ngā mahi whakakori tinana pēnei i te whakaaroaro, ngā mahi manawa hōhonu, te whai wāhi atu rānei ki ngā mahi whakangahau ka āwhina i te whakaiti i te hanga o ngā homoni ahotea, ka ārai i te tukanga tango paitini.
1. Karepe
E mōhiotia ana tēnei hua citrus reka mō ōna āhuatanga hauora maha, inā koa mō te tango paitini. E ai ki tētahi tauira kararehe o Iharaira i te tau 2005, i kitea he tino whai hua te wai karepe ki te whakanui ake i ngā taumata o ngā whākōkī ate e whai wāhi ana ki te tango paitini.
2. Ngā pihi paraihe
He momona, he reka, he ki tonu i te muka, he pai ngā pihi parapara hei tāpiri atu ki te kai whakaora tinana hauora. Ehara i te mea ka whakatairanga noa ngā pihi parapara i te mahi auau, engari kua whakaatuhia hoki ka whakatairanga i te hauora o te ate me te whakarei ake i te whakaora tinana.
3. Huawhenua rau matomato
He puna pai rawa atu ngā huawhenua rau matomato pērā i te pīnihi, te kāreti, me te Swiss chard mō ngā matūkai me ngā muka. He iti ngā kaora, he nui hoki ngā antioxidants, e āwhina ana ki te tango i ngā paitini mai i te tinana. Ka tautoko hoki ngā huawhenua rau matomato i te mahi a te ate, ā, ka whakatairanga i te nakunaku hauora. Tāpirihia ēnei huawhenua ki ngā huamata, ki ngā inu wai, ki ngā parai rānei hei whakanui i te tango paitini.
4. Tākare
Tāpirihia he tae ki tō tikanga tango paitini ki te turmeric, he mea kakara kōwhai kanapa e mōhiotia ana mō ōna āhuatanga ārai-mumura me te antioxidant. Ko te curcumin, te matū matua i roto i te turmeric, ka tautoko i te hauora o te ate me te whakaiti i te mumura o te tinana. Tāpirihia te turmeric ki tō tunu kai, hangaia rānei he tī turmeric whakamarie hei hauhake i ōna painga tango paitini.
5. Kanekane
E mōhiotia ana te kanekane mō ōna painga ki te nakunaku, ā, he kai pai rawa atu hei tango paitini. Ka āwhina i te nakunaku, ka whakaiti i te mumura, ā, ka tautoko i te tukanga tango paitini ā-taiao o te tinana. Kia pai tō inu i tētahi kapu tī kanekane, tāpirihia rānei he kanekane hou ki ō kai hei whakaora i te kaha me te tango paitini.
6. Ngā hua
Ehara i te mea he reka noa iho ngā hua pēnei i te pūriri, te rōpere, me te rāhipere, engari he pai hoki mō te tango paitini. He nui ngā antioxidants i roto i ēnei hua oraora, e āwhina ana ki te tiaki i te tinana mai i ngā rauropi kore utu me te whakatairanga i te whakahoutanga pūtau. Kia pai ki te kai hei kai mā te tangata, tāpirihia ki ngā inu hua, tauhiuhia rānei ki ngā peihana parakuihi hei inu karakara, hei tango paitini.
7. Pīti
Kei roto i te pīti he matū e kiia nei ko te betalain, e tautoko ana i te tango paitini i te ate, ā, e āwhina ana hoki ki te tango i ngā paitini mai i te tinana. Kei roto hoki i ēnei matūkai ngā matūkai nui pērā i te folate, te manganese me te pāhare pākawa. Tāpirihia te pīti ki ngā huamata, tunua hei taha kai, whakaranua rānei ki roto i te wai tango paitini hei wheako whakahihiko, whakahihiko hoki.
8. Tī matomato
Mā te whakawhiti i tō kawhe o ia rā ki te tī matomato ka taea te whakarei ake i ō pānga whakakore paitini. He nui ngā antioxidants o te tī matomato e kiia nei ko ngā catechin, e whakarei ake ana i te mahi ate me te āwhina ki te whakakore i ngā paitini. Ka whakatairanga hoki i te makuku me te whakarato i te kaha ngawari me te kore e pāngia e te kawheine. Inuhia te tī matomato i te roanga o te rā hei horoi me te whakaora i tō tinana.
1. Whakaitihia te paitini i roto i te tinana, ā, whakarei ake i ngā taumata pūngao
Ko tētahi o ngā painga tino kitea, tino tere hoki o te tango paitini ko te tango i ngā paitini kino mai i te tinana, me te whakanui ake i ngā taumata pūngao. Mā te tango i ngā paitini e aukati ana i ā tātou pūnaha, ka taea e ō tātou tinana te mahi pai. Ka āwhina te tango paitini ki te whakaoho i te ate (te okana matua e tātari ana i ngā paitini), ā, ka whakanui ake i ō tātou rahui pūngao. Mā te nui ake o te pūngao, ka taea e tātou te mahi i ngā mahi o ia rā me te pūngao me te hihiri.
2. Whakatairanga i te whakaheke taumaha
He mea nui te tango paitini hei tīmatanga i tō haerenga whakaiti taumaha. Mā te tango i ngā paitini mai i te tinana, ka piki ake te tere o te pākia o te tinana, ka āwhina i te tahu i ngā kaora kia pai ake. Ko ngā kai tango paitini ko te kai i ngā kai whai matūkai me te karo i ngā kai tukatuka me ngā kai nui-kaora, hei āwhina i te whakaiti taumaha. Hei tāpiri, mā te tango i ngā paitini e rongoa ana i roto i ngā pūtau ngako, ka taea e tātou te whakatairanga i te ngaronga o te taumaha nui, ka māmā ake ai, ka ora ake ai tātou.
3. Whakarei ake i te mahi ārai mate
Kei te whawhai tonu tā tātou pūnaha ārai mate ki ngā momo mate urutā me ngā rauropi kore utu ka kino ki tō tātou hauora. Ina nui rawa ngā paitini o roto i ō tātou tinana, ka ngoikore ō tātou pūnaha ārai mate, ka ngāwari ake ai tātou ki te pāngia e te mate. Ka āwhina te tango paitini ki te whakapakari i te pūnaha ārai mate mā te whakaiti i tana mahi, ka taea ai e ia te aro ki te whawhai ki ngā tūmomo mōrearea tūturu kaua ki te tango paitini i te tinana. Nō reira, ka iti ake ngā mate pāwera, ka piki ake te ātete ki te mate, ā, ka pai ake te hauora whānui.
4. Whakapai ake i te nakunaku
Ka pā kino ngā raruraru nakunaku pērā i te pupuhi, te mate puku, me te koretake o te kai ki te kounga o te oranga. Ka āwhina te tango paitini ki te whakahoki i te taurite ki tō pūnaha nakunaku mā te tango i ngā paitini e aukati ana i tana mahi tika. Hei tauira, mā te horoi i te koroni ka taea te whakaora i te mate puku, me te whakatairanga i te nekenekehanga o te puku. Hei tāpiri, mā te whakauru i ngā kai momona i te muka i te wā o te tango paitini ka taea te āwhina i te whakahaere i te nakunaku me te whakapai ake i te mimiti matūkai, ka hua ake he puku hauora me te hauora whānui.
5. He mārama te hinengaro, he pai ake te wairua
Ehara i te mea ko te hauora tinana anake te pānga o ngā paitini, engari ko te hauora hinengaro anō hoki. Ka taea e te kohikohinga o ngā paitini te arahi ki te kohu roro, te kore aro, me te hurihanga o te wairua. Ka taea e te tango paitini te āwhina i te whakamārama i tō hinengaro, te whakatairanga i te māramatanga hinengaro, me te whakapai ake i te mahi hinengaro. Mā te tango i ngā paitini ka taea e ō tātou roro te mahi pai, ā, ka whakarei ake i te arotahi, te mahara, me te mahi hinengaro whānui. Hei tāpiri, ka whakataurite te tango paitini i ngā taumata homoni, ā, ka whakapai ake i te wairua me te whakanui ake i te oranga ngākau.
6. Kiri kanapa
Ko tō tātou kiri te tohu tuatahi o tō tātou hauora. Ina nui rawa ngā paitini o roto i ō tātou tinana, ka puta mai he hakihaki, he mangu, he momo mate kiri rānei. Ka tautoko te tango paitini i te kiri hauora mā te whakakore i ngā paitini ka ārai i ngā pore me te mumura. Mā te whāngai i te tinana ki ngā kai whai matūkai, ka whakatairanga te tango paitini i te kiri mārama, kanapa mai i roto. Hei tāpiri, i te whakakorenga o ngā paitini, ka taea e tō tātou kiri te whakakore i ngā para, ā, ka hua ake he kiri hauora.
ItHe mea nui kia maumahara kāore e puta wawe te tango paitini mai i te tinana. He tukanga āta haere tēnei e hiahia ana ki te manawanui me te auau. Tīmata mā te whakauru i ngā huringa iti ki roto i tō momo noho, pērā i te kai hauora, te noho wai me te whakakori tinana i ngā wā katoa. I roto i te wā, ka kite koe i ngā painga o te tinana ma, kaha ake.
P: He aha te whakawātea i te paitini, ā, he aha te hiranga o tēnei?
A: Ko te tango paitini e pā ana ki te tukanga tango i ngā paitini mai i tō tinana. He mea nui tēnei nā te mea ka pā kino ngā paitini kua kohia ki tō hauora, ka arahi atu ki ngā momo raruraru pēnei i te ngenge, te ngoikore o te pūnaha ārai mate, me ngā raruraru nakunaku.
P: Me pēhea te whakapai ake i tōku hauora i te tango paitini?
A: Ka whakapai ake te tango paitini i te hauora mā te tautoko i ngā okana e kawenga ana mō te tango paitini, pērā i te ate me ngā whatukuhu, me te whakatairanga i te mahi tino pai. Ka āwhina i te whakakore i ngā matū kino, ka whakanui i ngā taumata pūngao, ka whakarei ake i te mahi ārai mate, ka whakapai ake i te nakunaku, ā, ka āwhina i te whakahaere taumaha.
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-16-2023
