He aha te kore-whakaotinga? Ngā tohu, ngā take, me te rongoā

Ko te kore-whakaotinga te kore e hapu te kāne me te wahine i muri i te whakamātautau mō te tau kotahi neke atu rānei me te moe kore tiaki. Ki te 35 tau rānei atu koe, ka titiro ngā tākuta ki te take i muri i te ono marama o te whakamātautau. E pā ana tenei ki te 1 o te 8 o ngā kāne me ngā wahine, no reira ehara koe i te kotahi anake ki te whakatau i tēnei wero.

Ka raru pea te haerenga, ā, ka tino ngāwari te manukanuka. He tokomaha ngā kāne me ngā wahine e whakaaro ana ka tere te hapu, no reira ki te kore, ka puta mai ngā whakaaro o te whakapohehe, te riri, ā, te wehewehe hoki. Ka āwhina te mārama ki te tikanga o te kore-whakaotinga me ngā whiringa kei te wātea kia pai ake ai tō mana whakahaere i tēnei wā raruraru.

He aha te kore-whakaotinga?

Ko te tikanga o te kore-whakaotinga kei te raru tō tinana ki te tukanga o te haputanga, te noho hapu rānei. He āhuatanga hauora tēnei, ehara i te he whaiaro, i tetahi mea rānei i mahi he koe. E 35% te nui o ngā take e pā ana ki ngā wahine, 35% e pā ana ki ngā tāne, ā, 30% e pā ana ki ngā hoa tokorua, ki ngā take kaore i te mōhiotia rānei.

E rua ngā momo matua o te kore-whakaotinga. Ko te kore-whakaotinga matua te kore koe i hapu i mua, i te wā ka tohu te kore-whakaotinga tuarua kua hapu koe i te iti rawa kotahi, engari kei te raru inaianei te hapu anō. He āhuatanga hauora rite tonu ngā momo e rua e tika ana kia aro nui me te tiaki.

He tino uaua tō pūnaha whakaotinga, e whakauru ana i ngā mahi maha e hiahia ana kia mahi tahi pai. Mai i te whakaotinga ki te whakakotahitanga ki te whakatō, ka taea e tetahi raruraru i te huarahi te whakaheke i te haputanga. Ko te rongo pai ko te nuinga o ēnei take ka taea te kimi me te whakaora.

He aha ngā tohu o te kore-whakaotinga?

Ko te tohu matua o te kore-whakaotinga ko te kore noa iho te hapu i muri i te whakamātautau mō te wā e tūtohutia ana. Heoi, ka hoatu pea e tō tinana ētahi atu tohu kei te hiahia tetahi mea ki te aro. Ka taea e ēnei tohu te awhina i a koe me tō tākuta ki te mārama ki te aha pea te mea kei te puta.

Mō ngā wāhine, ngā tohu e tohu ana pea i ngā wero whakaotinga ko:

• Ngā wā kore tika, ngā wā e iti iho ana i te 21 rā te wehenga, neke atu rānei i te 35 rā te wehenga
• Ngā wā tino mamae e āwangawanga ana ki ngā mahi o ia rā
• Kaore he wā mō ngā marama maha ina kore koe e hapu, e whāngai u rānei
• Te toto rere kore noa i waenganui i ngā wā, i muri rānei i te moe
• Te mamae i te moe kaore i reira i mua
• Te tupu o te huruhuru nui rawa atu i tō mata, i tō tinana rānei
• Te piki o te taumaha kore whakamaarama, te raruraru rānei ki te ngaro i te taumaha

Ka kite pea ngā tāne i ngā tohu iti ake, engari ko ētahi tohu ka whakauru i ngā raruraru ki te mahi taangata, te mamae, te pupuhi rānei i ngā pūwere, i ngā huringa rānei i ngā tauira tupu huruhuru. Heoi, kaore ngā take whakaotinga o ngā tāne e puta mai ai ngā tohu e kitea ana, koia te take he mea nui te whakamātautau.

Kia mahara, ko te whai i tetahi, neke atu rānei o ēnei tohu kaore e tohu ana kei a koe te kore-whakaotinga. He maha ngā āhuatanga ka taea te whakaora e taea ai te puta mai o ēnei take. Ko te mea nui ko te kōrero ki tō kaiwhakarato hauora mō te mea kei te pāngia koe kia taea ai e rātou te awhina i te kimi i ngā mahi e whai ake nei mōu.

He aha ngā take o te kore-whakaotinga?

Ka puta mai te kore-whakaotinga mō ngā take rerekē, ā, i etahi wā he maha ngā take e uru ana. Ka taea e te mārama ki ngā take pea te awhina i a koe kia pai ake ai tō whakarite mō ngā kōrero ki tō tākuta me ngā whakamātautau pea e tūtohuhia ana e rātou.

Ko ngā take wahine tino noa ko ngā raruraru ki te whakaotinga, kei hea ngā ovaries kaore e tukuna ngā hua i ia wā, i te katoa rānei. Ka taea e ngā āhuatanga penei i te mate polycystic ovary syndrome (PCOS), ngā mate thyroid, te nui rawa atu rānei, te iti rawa atu rānei o te taumaha te pā ki te whakaotinga. Ka taea e ngā tūpuna fallopian kua ārai, na ngā mate, te endometriosis rānei te aukati i te tūtaki o te hua me te purapura.

Ko te Endometriosis, kei hea te kiko rite ki tō papanga kopu e tupu ana i waho o te kopu, e pā ana ki te 10% o ngā wāhine o te tau whakaotinga. Ka taea e ia te whakaeke i te mumura me te tohu e āwangawanga ana ki te whakaotinga. Ka taea hoki e ngā fibroids, he tipu kore mate pukupuku i roto i te kopu, te whakaheke i te haputanga i runga i to raatau rahi me te wāhi.

Mō ngā tāne, ko ngā take tino noa ko ngā raruraru ki te whakaputa purapura, te nekehanga, te āhua rānei. Ka taea te puta mai tenei na ngā mate, ngā koretake o te homoni, ngā āhuatanga ira, te whakamahinga rānei ki ētahi matū, ki te wera rānei. Ka taea e ngā Varicoceles, he uaua nui i roto i te scrotum, te pā ki te kounga o te purapura, ā, e kitea ana i te 15% o ngā tāne katoa.

He mea nui te pakeke mō ngā hoa tokorua, engari mō ngā wāhine rawa atu. Ka heke haere te kounga me te nui o ō hua i te wā e pakeke haere ana koe, me ngā huringa e kitea ana i te tīmatanga o ngā tekau tau o te 30. Ka heke haere hoki te whakaotinga o ngā tāne i te wā e pakeke haere ana, ahakoa he iti ake te heke.

I etahi wā, ahakoa te whakamātautau tino pai, kaore ngā tākuta e kite i te take motuhake. E kiia ana tenei ko te kore-whakaotinga kaore i te whakamaarama, ā, e 10-15% te nui o ngā take. Ahakoa ka raru pea tenei, he maha ngā kāne me ngā wahine e kore e whakamaarama te kore-whakaotinga ka taea tonu te hapu me te rongoā tika.

Nōhea te haere ki te tākuta mō te kore-whakaotinga?

Me whakaaro koe ki te haere ki te tākuta ki te 35 tau koe i raro iho, kua whakamātautau rānei koe ki te hapu mō ngā marama 12, ki te 35 tau rānei koe neke atu, kua whakamātautau rānei koe mō ngā marama 6. Kaua e whakaaro kei te hiahia koe ki te tatari ki te pāngia koe i mua atu i tēnei, ina koa ki te kore he wā tika, ki ētahi atu tohu rānei.

He āhuatanga e hiahia ana ki te kite i te tākuta i mua atu i muri mai. Ki te whai koe i te hītori o te mate pelvic inflammatory, te endometriosis, te pokanga kopu o mua rānei, he mea tika te tirotiro i mua. Ko te mea ano ki te whai koe i te rongoā mate pukupuku, he wā kore tika, ki te whai rānei tō hoa i te hītori o ngā raruraru pūwere.

Tīmatahia ki tō tākuta tiaki matua, ki tō taakuta wahine rānei, ka taea e rātou te mahi i te whakamātautau tuatahi, ka tuku atu koe ki te tohunga whakaotinga mena e hiahiatia ana. He tākuta te tohunga endocrinologist whakaotinga e tino tohunga ana ki ngā take whakaotinga, ā, ka taea te tuku atu i ngā whakamātautau me ngā whiringa rongoā tino pai ake.

Kia mahara, ko te rapu awhina i te tīmatanga kaore e tohu ana kei te mutu koe ki te hapu ma te taiao. Ko te tikanga noa iho kei te mahi proactive koe mō te mārama ki tō tinana me te torotoro i ō whiringa katoa. He maha ngā kāne me ngā wahine e kite ana ko te whiwhi i ngā whakautu, ahakoa ko te whakaū noa iho kei te pai ngā mea katoa, ka awhina i te whakaiti i te manukanuka me te ahotea.

He aha ngā take morearea mō te kore-whakaotinga?

He maha ngā take ka taea te whakapiki ake i ō tūponotanga ki te whakatau i ngā wero whakaotinga. Ka taea e te mōhio ki ēnei take morearea te awhina i a koe ki te whakatau i ngā whakatau mō tō hauora whakaotinga me te wā ki te rapu tohutohu hauora.

Ko te pakeke te take morearea nui rawa atu, ina koa mō ngā wāhine. Ka tīmata te heke haere o tō whakaotinga i ngā tekau tau o te 20, ā, ka kitea ake i muri i te 35. I te 40, ka heke haere ō tūponotanga ki te hapu ma te taiao i ia marama ki te 5% tata. Mō ngā tāne, ka heke haere hoki te whakaotinga i te wā e pakeke haere ana, engari he iti ake te heke.

He mea nui te mahi a ngā take oranga ki te whakaotinga mō ngā hoa tokorua. Ka taea e te kai paipa te kino ki ngā hua me te purapura, ā, ka kino hoki te whakamahinga o te paowa tuarua. Ka taea e te inu waipiro nui rawa atu, te nui rawa atu rānei, te iti rawa atu rānei o te taumaha, me ngā taumata ahotea teitei te pā ki tō kaha ki te hapu.

Ka whakapiki ake ngā āhuatanga hauora motuhake i te morearea kore-whakaotinga. Mō ngā wāhine, e whakauru ana tenei i te PCOS, te endometriosis, ngā mate thyroid, me ngā āhuatanga autoimmune. Ka taea e ngā mate pelvic o mua, ngā mate whakawhiti ira rānei te whakaeke i te tohu e ārai ana i ngā tūpuna fallopian. Mō ngā tāne, ngā āhuatanga penei i te mate huka, te mate cystic fibrosis, te hītori rānei o ngā pūwere kore heke ka pā ki te whakaotinga.

Ka taea hoki e ngā whakamahinga taiao me ngā mahi te whai wāhi. Ka taea e te whakamahinga noa ki ngā matū, te radiation, te wera nui rānei te pā ki te whakaputa purapura. Ka taea e ētahi rongoā, tae atu ki ētahi rongoā pouri me ngā rongoā toto, te pā ki te whakaotinga mo te wā poto.

Ko te whai i tetahi, neke atu rānei o ngā take morearea kaore e tohu ana ka whai koe i ngā raruraru whakaotinga. He maha ngā tāngata e whai ana i ngā take morearea maha e hapu ana kaore he raruraru, i te wā ka raru ētahi atu kaore he take morearea e kitea ana. Ko te mea nui ko te mōhio ki ēnei take kia taea ai e koe te kōrero ki tō kaiwhakarato hauora.

He aha ngā raruraru pea o te kore-whakaotinga?

Ahakoa ehara te kore-whakaotinga i te mea kino ki tō hauora tinana, ka taea e ia te arahi ki ngā wero hinengaro me ngā whanaungatanga e mea nui ana kia whakaaetia me te whakautu. Ka taea e te mārama ki ēnei raruraru pea te awhina i a koe ki te whakarite me te rapu tautoko tika.

Ka tino nui te pānga o te kore-whakaotinga ki ngā kare-a-roto, ā, kaua e whakaitihia. He maha ngā tāngata e pāngia ana e te pouri, te pouri, te manukanuka, me ngā whakaaro o te ngaro o te mana whakahaere. Ka taea e te huringa marama o te tumanako me te pouri te tino ngāwari te manukanuka. Ka raru hoki ētahi ki ngā whakaaro o te hara, te whakama, te koretake rānei, ahakoa he āhuatanga hauora te kore-whakaotinga, ehara i te he whaiaro.

Ka taea e ngā whanaungatanga te whakamātautau i ngā wero whakaotinga. Ka taea e ngā hoa te whakautu rerekē ki te ahotea, te arahi atu ki ngā raruraru kōrero, ki ngā whakaaro rānei o te wehewehe. Ka taea e te pehanga o te moe i te wā tika, ngā whakaritenga hauora, me ngā whakatau rongoā te pā ki te ngākau maha me te ngāwari o tō whanaungatanga.

Ko te ahotea putea tētahi atu raruraru noa, i te mea ka utu nui ngā rongoā whakaotinga, ā, kaore i te utaina i ia wā e te inihua. Ka taea e tēnei kawenga putea te tāpiri atu i tētahi atu paparanga ahotea ki tētahi āhuatanga kua raruraru.

Ka taea e ētahi rongoā whakaotinga te whai pānga, ngā raruraru rānei. Ka taea e ngā rongoā whakaotinga te whakaeke i ngā huringa ngākau, ngā wera wera, me ētahi atu tohu. He iti ngā morearea o ngā raruraru o ngā rongoā tino nui penei i te IVF, ahakoa he iti ngā raruraru nui ina mahihia e ngā tohunga whai wheako.

Ka puta mai hoki ngā raruraru pāpori, i te mea kaore pea ngā hoa me ngā whānau e mārama ki te mea kei te pāngia koe. Ka taea e ngā kōrero pai, engari kaore i te pai te pānga, te mamae, ā, ka uaua pea ngā huihuinga pāpori e whakauru ana i ngā panui haputanga, i ngā hui whakanui pepe rānei.

Ko te rongo pai kei te wātea te tautoko mō ēnei wero katoa. Ka taea e te tohutohu, ngā rōpū tautoko, me ngā tikanga whakahaere ahotea te tino awhina. He maha ngā kura whakaotinga e whai ana i ngā kaimahi pāpori, i ngā kaiwhakaako rānei e tino whakangungua ana ki te awhina i ngā kāne me ngā wahine ki te whakatau i ēnei āhuatanga hinengaro o te rongoā.

Me pēhea te whakatau i te kore-whakaotinga i te kāinga?

Ahakoa he mea nui te rongoā hauora mō te kore-whakaotinga, he maha ngā mea ka taea e koe te mahi i te kāinga hei tautoko i tō hauora whakaotinga me tō oranga pai. Ka pai ake te mahi o ēnei rautaki ina whakauruhia ki te tiaki hauora tika.

Ka taea e te pupuri i te oranga hauora te pā nui ki tō whakaotinga. Kai i te kai tino pai e whai ana i ngā hua, ngā huawhenua, ngā witi katoa, me ngā pūmua ngawari. Whakaarohia te tango i te hua matua me te waikawa folic, ahakoa kei te whakamātautau koe ki te hapu. He pai te whakakori noa, engari kaua e whakakori nui rawa atu ka taea te āwangawanga ki te whakaotinga.

He mea nui te whakahaere ahotea i tēnei haerenga. Ahakoa kaore te ahotea e arahi tika ana ki te kore-whakaotinga, ka taea e te whakahaere i te pānga ki tō hauora katoa, ā, ka taea te awhina i a koe ki te whakautu pai ake ki te rongoā. Whakamātautauhia ngā tikanga whakamahinga penei i te manawa hohonu, te whakaaroaro, te yoga rānei. He maha ngā tāngata e kite ana he awhina te tuhituhi mō te tukatuka i ō kare-a-roto.

Aroturukihia tō huringa marama me ngā tohu whakaotinga hei whakapai ake i tō wā. Ka whakauru pea tenei ki te aroturuki i tō pāmahana tinana taketake, ngā huringa o te waiū kaki, te whakamahinga rānei i ngā kete whakatau whakaotinga. Heoi, kaua e waiho hei puna ahotea atu ki te ngāwari te manukanuka.

Hangaia he taiao tautoko i te kāinga mā te kōrero whakatūwhera ki tō hoa mō ō whakaaro me ō awangawanga. Whakaarohia te whakatū i ngā rohe mō ngā kōrero mō tō haerenga whakaotinga, ina koa ki ngā hoa me ngā whānau e pai ana te ngākau e ui ana i ngā pātai whakahirahira.

Whakaitihia te inu waipiro, kaua hoki e kai paipa rawa atu, i te mea ka taea e ngā mea e rua te kino ki te whakaotinga mō ngā hoa tokorua. Me karo hoki ngā tāne i ngā puku wera, ngā sauna, me ngā kakahu pītiti ka taea te whakapiki ake i te pāmahana pūwere, te pānga rānei ki te whakaputa purapura.

Whakaarohia te whakauru ki ngā rōpū tautoko ipurangi, i te rohe rānei kei hea ka taea e koe te hono atu ki ētahi atu e haere ana i ngā wheako rite. I etahi wā, ko te kōrero ki ngā tāngata e tino mārama ana ki te mea kei te pāngia koe ka awhina atu i te tohutohu mai i ngā hoa e pai ana te ngākau kaore i whakatau i te kore-whakaotinga.

Me pēhea te whakarite mō tō whakaritenga tākuta?

Ka taea e te whakarite mō tō whakaritenga whakaotinga te awhina i a koe ki te whakamahi pai i tō wā ki tō kaiwhakarato hauora, ā, kia whakarite ai koe e whiwhi ana i ngā mōhiohio katoa e hiahia ana koe. Ka taea hoki e te whakarite iti te awhina i a koe kia pai ake ai tō maia, kia iti ake ai te manukanuka i te wā o te haerenga.

Tīmatahia mā te kohikohi i ō mōhiohio hītori hauora. Tuhituhia ngā kōrero mō ō huringa marama, tae atu ki te wā i tīmata ai, te roa o te roa, me te mea he noa. Tāruahia ngā haputanga o mua, ngā mate kore, ngā rongoā whakaotinga rānei kua whakamātautauhia e koe. Whakauruhia ngā mōhiohio mō ngā rongoā katoa kei te tangohia e koe, tae atu ki ngā taapiri.

Pupurihia he karere whakaotinga mō ngā marama e rua ki te toru i mua atu i tō whakaritenga ki te taea. Aroturukihia ō wā, ngā tohu whakaotinga, me te wā e moe ana koe. Ka taea e ēnei mōhiohio te awhina i tō tākuta ki te mārama ki ō tauira me te kimi i ngā take pea.

Whakaritea he rārangi o ngā pātai hei ui ki tō tākuta. Ka hiahia pea koe ki te mōhio mō ngā whakamātautau motuhake e tūtohuhia ana e rātou, ngā whiringa rongoā, ngā reiti angitu, ngā utu, me ngā raupapa wā. Kaua e whakaroa ki te ui mō tetahi mea kaore koe e mārama, tae atu ki ngā kupu hauora, ngā tukanga rānei.

Whakaarohia te kawea mai i tō hoa ki te whakaritenga, ahakoa kaore e tirotirohia rātou i taua rā. E pā ana te kore-whakaotinga ki ngā hoa tokorua, ā, ka taea e te tautoko i ngā kōrero hauora te awhina. Ka taea hoki e ngā tāngata tokorua te mahara ki ngā mōhiohio atu, te ui rānei i ngā pātai rerekē.

Kohikohia ngā mōhiohio mō tō utaina inihua mō ngā whakamātautau whakaotinga me ngā rongoā. He maha ngā mahere e whai ana i ngā whakaritenga motuhake, i ngā whakahekenga rānei, ā, ko te mārama ki ēnei i mua ka taea te awhina i a koe ki te whakatau i ngā whakatau mō tō tiaki.

Kia rite ki te kōrero mō ngā kaupapa ngawari whakatūwhera me te pono. E hiahia ana tō tākuta ki ngā mōhiohio katoa hei awhina i a koe, na, tuhia ngā kōrero mō tō hauora taangata, ngā tikanga oranga, me ētahi atu awangawanga pea kei a koe.

He aha te mea nui mō te kore-whakaotinga?

He āhuatanga hauora noa te kore-whakaotinga e pā ana ki ngā miriona o ngā kāne me ngā wahine, ā, ko te wheako kaore e tohu ana kua mahi he koe, te kore rānei e taea te hapu. Me ngā whakapainga hauora o nāianei, ka taea e te nuinga o ngā tāngata e rapu ana i te rongoā mō te kore-whakaotinga te whakatutuki i to rātou whāinga o te whai whānau.

Ko te mea nui rawa atu kia mahara kei te kotahi koe i tēnei haerenga. Kei te wātea te tautoko i ngā momo maha, mai i ngā tohunga hauora e tohunga ana ki te whakaotinga ki ngā kaiwhakaako e mārama ana ki ngā āhuatanga hinengaro o te kore-whakaotinga. Kaua e whakaroa ki te rapu awhina ina hiahia koe.

He motuhake te haerenga whakaotinga o ia tangata, na, kia ngana kaua e whakarite tō wheako ki ētahi atu. Ko te mea e mahi ana mō tetahi kāne me te wahine kaore pea e mahi ana mō tētahi atu, ā, ka rerekē ngā raupapa wā. Arotake ki te tiaki i a koe ano i te tinana me te hinengaro i te wā e mahi ana koe me tō rōpū hauora ki te kimi i te huarahi pai mō tō āhuatanga.

Ahakoa ka uaua pea te tukanga, ka tino ngāwari te manukanuka, he maha ngā kāne me ngā wahine e kite ana ka whakakahangia rawa atu to rātou whanaungatanga, ka hoatu he whakaaro nui ake ki te whānau kei te mahi rātou ki te hanga. Kia mahara ko te rapu awhina mō te kore-whakaotinga he tohu o te kaha, ehara i te ngoikore, ā, ko te tango i ngā mahi proactive ki ō whāinga he mea whakakake.

Ngā pātai e ui pinepinetia ana mō te kore-whakaotinga

E hia te roa me whakamātautau tātou i mua i te haere ki te tākuta?

Ki te 35 tau koe i raro iho, whakamātautau mō ngā marama 12 me te moe kore tiaki i mua i te rapu awhina. Ki te 35 tau rānei atu koe, kitea te tākuta i muri i ngā marama 6 o te whakamātautau. Heoi, kaua e whakaroa ki te rapu awhina i mua atu ki te kore he wā tika, ngā āhuatanga hauora e mohiotia ana, ki ētahi atu awangawanga rānei mō tō hauora whakaotinga.

E arahi ana te ahotea ki te kore-whakaotinga?

Ahakoa kaore te ahotea e arahi tika ana ki te kore-whakaotinga, ka taea te pānga ki tō hauora katoa, ā, ka taea te pānga ki te whakaotinga me te whakaputa purapura. Ka taea hoki e ngā taumata ahotea teitei te pānga ki tō hiahia moe me te auau o te moe. Ka taea e te whakahaere i te ahotea mā ngā tikanga whakamahinga, te whakakori, te tohutohu rānei te awhina i tō hauora katoa i te wā o te rongoā whakaotinga.

E utaina ana ngā rongoā whakaotinga e te inihua?

He rerekē te utaina inihua mō ngā rongoā whakaotinga i runga i tō mahere motuhake me tō wāhi. He maha ngā kawanatanga e hiahia ana ki ngā kamupene inihua ki te utaina ētahi rongoā whakaotinga, i te wā kaore ētahi atu. Tirohia ki tō kaiwhakarato inihua mō te utaina mō ngā whakamātautau whakatau, ngā rongoā, me ngā tukanga penei i te IUI, te IVF rānei i mua i te tīmatanga o te rongoā.

E angitu ana ngā rongoā whakaotinga?

He rerekē ngā reiti angitu i runga i ngā take maha, tae atu ki tō pakeke, te take o te kore-whakaotinga, me te momo rongoā e whakamahia ana. I te katoa, e 65% te nui o ngā kāne me ngā wahine e whiwhi ana i te rongoā whakaotinga ka hapu i te mutunga. He rerekē ngā reiti angitu IVF i runga i te pakeke, me ngā reiti angitu teitei ake mō ngā wāhine taitamariki. Ka taea e tō tākuta te tuku atu i ngā mōhiohio reiti angitu motuhake ake i runga i tō āhuatanga motuhake.

Ka taea e ngā huringa oranga te whakapai ake i te whakaotinga?

Ae, ka taea e ētahi huringa oranga te pānga pai ki te whakaotinga mō ngā hoa tokorua. Ko te pupuri i te taumaha hauora, te kai i te kai tino pai, te whakakori noa, te karo i te kai paipa, te whakaiti rānei i te inu waipiro ka taea te awhina i te whakapai ake i tō hauora whakaotinga. Ahakoa kaore pea ngā huringa oranga anake e whakaoti i ngā raruraru whakaotinga, ka taea te tautoko i tō hauora katoa, ā, ka taea te whakapai ake i ngā hua rongoā.