He aha te ngenge? Ngā tohumate, ngā take, me te rongoā i te kāinga

Ko te ngenge tērā momo ngenge nui e kore e pai ake i te okiokinga. Nui atu i te momoe noa i muri i te rā roa—he ngenge tonu tērā e pā ana ki tō kaha ki te whakaaro mārama, ki te noho hihiri, ki te mahi i ngā mahi o ia rā.

Kāore i rite ki te ngenge noa e haere mai ana, e haere ana, ka noho tonu te ngenge, ā, ka uaua rawa ngā mahi māmā. Ka kite pea koe i a koe e uaua ana ki te arotahi ki te mahi, e ngenge ana ki te pārekareka ki ngā mahi whakangahau, e hiahia ana rānei kia nui ake te moe i te tikanga me te kore e ora.

He pēhea te ahua o te ngenge?

Ko te ngenge te ahua nei kei te rere tō tinana me tō hinengaro i runga i te kore, ahakoa e whakaaro ana koe me whai kaha koe. He maha ngā tāngata e whakaahua ana i te ahua nei kei te haere rātou i roto i te pōhū matotoru, e mau ana rānei i ngā taumaha e kore e kitea.

Ka rerekē te wheako mai i te tangata ki te tangata, engari he huarahi noa e puta ai te ngenge i roto i tō rātou oranga o ia rā. Mā te māramatanga ki ēnei tauira ka āwhina koe ki te mōhio i te wā e pā ana koe ki te nui atu i te ngenge noa.

Anei te mea ka kite pea koe i te wā e pā ana koe ki te ngenge:

• Te ngenge tinana e kore e pai ake i te okiokinga, i te moe rānei
• Te pōhū hinengaro, te uaua rānei ki te arotahi ki ngā mahi
• Te kore o te hihiri ki te tīmata, ki te whakaoti rānei i ngā mahi
• Te ngoikore, te whai rānei i ngā peka taumaha
• Te pōhēhē nui, te huringa rānei o te ngākau
• Te hiahia kia nui ake te kaha i te tikanga mō ngā mahi o ia rā
• Te oho ake me te kore e ora ahakoa te moe tika
• Te whakaheke i te kaha mō ngā mahi tinana, hinengaro rānei

Ka haere mai, ka haere ēnei tohumate i te roanga o te rā, i ētahi wā ka kino ake i te mahi, i te ahotea rānei. Ko te rerekētanga nui mai i te ngenge noa ko te ngenge e kore e pai ki ngā rongoā noa pēnei i te moe pai, i te okiokinga poto rānei.

He aha ngā take o te ngenge?

Ka puta te ngenge i te tini o ngā take, mai i ngā āhuatanga o te noho ki ngā mate hauora. Ka whakamahi tō tinana i te ngenge hei tohu e hiahia ana tētahi mea ki te aro, ahakoa te okiokinga, te kai, te manaaki hauora rānei.

Ko ngā take tino nui e pā ana ki te āhua o tō tātou noho i ia rā. Kei roto i tēnei ko ngā tikanga moe kino, te nui o te pēhanga, te kore kai tika, te kore mahi tinana rānei. Heoi anō, ka waiho hoki te ngenge hei huarahi mā tō tinana e kōrero ana ki a koe mō ngā take hauora hōhonu e hiahia ana ki te aro.

Me titiro ki ngā āhuatanga rerekē ka whai wāhi ki te ngenge tonu:

• Ngā raruraru moe pērā i te moe apnea, te kore moe rānei
• Te pēhanga tonu, te āwangawanga rānei
• Te kai kino, te kore kai tika rānei
• Te kore mahi tinana i ia wā
• Te maroke
• Ētahi rongoā, ngā pānga taha rānei
• Ngā taurite hākinakina, ina koa ngā mate thyroid
• Anemia, ētahi atu mate toto rānei
• Te pouri, ētahi atu āhuatanga hauora hinengaro rānei
• Ngā mate hauora tonu pērā i te mate huka, te mate ngākau rānei

I ētahi wā ka mahi tahi ngā āhuatanga maha ki te hanga ngenge. Hei tauira, ka raru pea te pēhanga i tō moe, ka pā ki ō taumata pūngao, ka uaua ake te pupuri i ngā tikanga kai hauora.

He tohu, he tohu rānei te ngenge o te aha?

Ka waiho te ngenge hei tohu o te maha o ngā āhuatanga rerekē, mai i ngā take ngāwari ki te rongoā ki ngā raruraru hauora uaua ake. He maha ngā wā ko tētahi o ngā tohu tuatahi e hoatu ana e tō tinana ki a koe kāore tētahi mea i te tika.

I te nuinga o te wā, ka tohu te ngenge ki ngā āhuatanga noa, ngāwari ki te whakahaere. Heoi anō, he mea nui kia aro ki ētahi atu tohu ka haere tahi pea me tō ngenge, nā te mea ka āwhina rātou ki te tautuhi i te mea e pā ana.

Koinei ētahi o ngā āhuatanga noa e noho ana te ngenge hei tohu tuatahi:

• Te anemia ngoikore rino
• Te hypothyroidism (te thyroid ngoikore)
• Te pouri me ngā mate āwangawanga
• Te mate ngenge mau tonu
• Fibromyalgia
• Ngā mate moe (te moe apnea, te rāpoi waewae korekore)
• Te mate huka
• Ngā āhuatanga o te ngākau
• Te mate tākihi
• Ngā āhuatanga ā-ārai mate pēnei i te lupus, te rūmātiki rānei

I te nuinga o te wā, ka hono te ngenge ki ngā āhuatanga tino nui e hiahia ana kia aro wawe te rongoā. Kei roto pea i tēnei ko ētahi momo mate pukupuku, ngā mate kino, ngā mate neurological rānei, ahakoa te nuinga o ēnei ka puta mai me ētahi atu tohu e kitea ana.

Ko te mea nui ko te titiro ki te pikitia nui—e hia te roa o tō ngenge, he aha ētahi atu tohu kei a koe, me te pānga o te ngenge ki tō oranga o ia rā. Mā tēnei mōhiohio e āwhina ai ngā kaiwhakarato hauora ki te whakatau i ngā take tino pea me ngā mahi e whai ake nei.

Ka ngaro noa te ngenge?

Ko te ngenge i puta mai i ngā āhuatanga rangitahi pēnei i te pēhanga, te moe kino, te mate iti rānei, ka ngaro noa iho i te wā e pai ake ai te take i raro. Ki te mea kua mahi koe i ngā mahi nui, kua whawhai rānei koe i te makariri, ka hoki noa pea ō taumata pūngao me te okiokinga me te manaaki whaiaro.

Heoi, ko te ngenge mau tonu e roa ana i te wiki, e hiahia ana ki tētahi momo wawaotanga. Kāore tēnei e kī ana i te rongoā—i ētahi wā ka nui noa atu ngā huringa oranga hei whakahoki i ō taumata pūngao.

Ko te tūponotanga o te ngaro o te ngenge e whakawhirinaki ana ki te take. Ko ngā pēhanga wā-poto, te raruraru moe rangitahi, ngā tauritenga kai iti rānei, ka pai ake i te nuinga o te wā me ngā mahi manaaki whaiaro. Ko ngā āhuatanga mau tonu, ngā take oranga rānei e hiahia ana ki ngā huarahi whaiwhakaaro.

Mēnā kua roa tō ngenge e haere ana mō ngā wiki maha, kāore i pai ake, he mea tika kia tirohia ngā take pea, kaua e tatari kia ngaro noa iho. Ko te aro wawe ki te ngenge tonu ka ārai i tōna pūroto hei raruraru nui ake.

Me pēhea te rongoā i te ngenge i te kāinga?

He maha ngā take o te ngenge e pai ana ki ngā whakatikatika oranga ngākau ngawari ka taea e koe te whakatinana i te kāinga. Ko te whāinga he aro ki ngā take noa e takoto ana i raro, i te wā e tautoko ana i te hanga pūngao tūturu o tō tinana.

Tīmata ki ngā mea taketake e pā ana ki ngā taumata pūngao. He pai ake te mahi a ngā huringa iti, rite tonu i ngā whakatikatika nui e uaua ana ki te pupuri i te wā roa.

Anei ngā rautaki kāinga e hāngai ana ki te taunakitanga ka āwhina i te whakahoki mai i tō pūngao:

• Whakaritea he hōtaka moe rite tonu, haere ki te moenga me te ara i te wā kotahi ia rā
• Waihangahia he tikanga whakangā i mua i te moenga hei whakapai ake i te kounga o te moe
• Kai i ngā kai rite tonu, taurite me te nui o ngā hua, huawhenua, me ngā kānga katoa
• Kia nui te wai i te rā katoa
• Whakauruhia te mahi tinana ngawari, rite tonu pēnei i te hīkoi, te totoro rānei
• Whakamahia ngā tikanga whakahaere i te ahotea pēnei i te manawa hōhonu, te whakaaroaro rānei
• Whakawhāitihia te kawhe me te waipiro, ina koa i te ahiahi me te pō
• Whakamahia ngā wā whakatā poto i ngā mahi uaua
• Whakamahia te wā i te māramatanga tūturu, ina koa i te ata
• Whakaarohia he huaora maha kounga pai mēnā kei te hapa tō kai

Kia mahara he roa te wā ki te pai ake—te nuinga o ngā wiki maha o ngā huringa rite tonu i mua i te kite i ngā whakapainga pūngao nui. Kia manawanui ki a koe anō me te arotahi ki te kotahi, e rua rānei ngā huringa i te wā kotahi, kaua e ngana ki te whakatikatika i ngā mea katoa i te wā kotahi.

He aha te rongoā hauora mō te ngenge?

Ko te rongoā mō te ngenge e arotahi ana ki te tautuhi me te whakatika i te take i raro. Ka mahi tō tākuta hauora ki a koe ki te whakatau he aha te mea e akiaki ana i tō ngenge me te whakawhanake i tētahi mahere rongoā e whai ana i te kaupapa.

Kei te whakawhirinaki te huarahi ki te mea i kitea i te wā o tō aromatawai. I ētahi wā, ko ngā wawaotanga māmā pēnei i te rongoā i te ngoikoretanga huaora, i te whakatika rānei i ngā rongoā, ka taea te whai pānga nui ki ngā taumata pūngao.

Ngā rongoā rongoā noa pea:

• Ngā whakamātautau toto hei tirotiro mō te anemia, ngā raruraru thyroid, ngā ngoikoretanga huaora rānei
• Ngā tāpiringa rino mō te anemia ngoikore rino
• Te whakakapi hormone thyroid mō te hypothyroidism
• Te rongoā mō ngā raruraru moe pēnei i te moe apnea
• Ngā whakatikatika rongoā mēnā kei te whai wāhi ngā rongoā o nāianei ki te ngenge
• Ngā rongoā anti-depressant, rongoā āwangawanga rānei mēnā he take te hauora hinengaro
• Ngā rongoā motuhake mō ngā āhuatanga mau tonu pēnei i te mate huka, te mate ngākau rānei
• Te tuku ki ngā tohunga moe, ētahi atu tohunga rānei i te mea e tika ana

Mō ētahi tāngata, kāore te ngenge i te kotahi te take e mōhiotia ana. I ēnei wā, e arotahi ana te rongoā ki te whakahaere i ngā tohumate me te whakapai ake i te mahi whānui mā te whakakotahi i ngā huringa oranga, te whakahaere i te ahotea, me ētahi wā ngā rongoā e āwhina ana i te pūngao, te moe rānei.

Ka tūtohu pea tō tākuta kia mahi tahi me ētahi atu kaiwhakarato hauora pēnei i ngā kaiwhakawhanaunga, ngā kaiwhakaora tinana, ngā kaiwhakatakoto whakaaro hauora hinengaro rānei hei whakatika i ngā āhuatanga rerekē o tō ngenge.

Āhea ahau e kite ai i te tākuta mō te ngenge?

Me whakaaro koe ki te kite i te tākuta mēnā kua roa tō ngenge i te rua ki te toru wiki ahakoa te okiokinga tika me te tiaki i a koe anō. He mea nui tēnei mēnā kei te raru te ngenge i tō mahi, i ō whanaungatanga, i ngā mahi o ia rā rānei.

He maha ngā wā e tika ana kia tere te āwhina hauora. Whakapono ki ō whakaaro—ki te rongo koe he rerekē, he mōrearea rānei tō ngenge, he pai ake te whakapā atu ki tō tākuta i mua atu i muri mai.

Anei ētahi tohu e whakaatu ana kua tae te wā ki te rapu āta tirotiro hauora:

• Te ngenge e roa ana neke atu i te toru wiki kāore he whakapai ake
• Te pōturi o te ngenge nui, he mea rerekē ki a koe
• Te ngenge e haere tahi ana me te ngaronga, te pikinga rānei o te taumaha kāore i whakamāramahia
• Te kirika tonu, te werawera i te pō, te pūkohu rānei o ngā pona waewae
• Te poto o te manawa, te mamae rānei o te uma i te wā e mahi ana
• Ngā huringa nui o te ngākau, ngā whakaaro rānei ki te whara i a koe anō
• Te uaua ki te noho mataara i ngā mahi o te awatea
• Te ngenge e kino haere ana, kāore e pai ake i te okiokinga
• Ngā tohu hou pēnei i te mamae nui o te upoko, te mamae o ngā hononga, te pāpā rānei
• Ngā āwangawanga mō ngā pānga taha o ngā rongoā

Ahakoa kāore ō ngenge e whai ana i ēnei tohu whakatūpato, he mea tika tonu te kōrero mō te ngenge tonu ki tō tākuta. Ka taea e rātou te āwhina ki te whakatau mēnā e hiahiatia ana ētahi atu āta tirotiro, me te whakaaro i ngā mahi e whai ake nei.

He aha ngā āhuatanga tūpono mō te whanaketanga o te ngenge?

Ka taea e ētahi āhuatanga te whakanui i tō tūponotanga ki te pā ki te ngenge tonu. Mā te māramatanga ki ēnei āhuatanga tūpono ka āwhina i a koe ki te whai i ngā mahi ārai, me te mōhio ki te wā ka kaha ake tō tūponotanga ki te whanake i te ngenge mau tonu.

Ko ētahi āhuatanga tūpono kei roto i tō mana whakahaere, ko ētahi kāore. Ko te rongo pai, ahakoa kāore e taea e koe te huri i ētahi āhuatanga tūpono, mā te mōhio ki a rātou ka āwhina i a koe ki te whai i ngā mahi whai hua ki te pupuri i ō taumata pūngao.

Anei ngā āhuatanga ka whakanui i tō tūponotanga ki te whanake i te ngenge:

• Te pēhanga roa mai i te mahi, ngā whanaungatanga, ngā āhuatanga rānei o te ora
• Ngā tikanga moe kino, ngā mate moe rānei
• Te noho tūkinotia, he iti noa te whakakori tinana
• Te kai kino, te kai rānei e aukati ana
• Te taumaha rawa, te iti rānei o te taumaha
• Ētahi rongoā, ina koa mō te pēhanga toto, te mate pāwera, te mamae rānei
• Te pakeke (ka nui ake te ngenge i te wā e pakeke haere ana tātou)
• Te whai i ngā mate rongoā roa pērā i te mate huka, te mate ngākau rānei
• Te hītori o te pōuri, te āwangawanga rānei
• Ngā huringa homoni, pērā i te wā o te pāhau, te hapū rānei
• Ngā āhuatanga autoimmune
• Te whakamahi matū, tae atu ki te waipiro nui, te kawhe rānei

He nui ake te pūrongo a ngā wāhine mō te ngenge i ngā tāne, tērā pea nā te rere kē o ngā homoni, te ngoikore o te rino, ngā kawenga rānei o te manaaki. Heoi, ka pā te ngenge ki te katoa ahakoa te pakeke, te ira rānei.

Mēnā he maha ngā āhuatanga tūpono kei a koe, ehara i te mea ka whanake koe i te ngenge roa, engari e whakaatu ana he mea nui ake te aro ki ngā āhuatanga o te oranga pērā i te moe, te kai, me te whakahaere pēhanga.

He aha ngā raruraru ka puta mai i te ngenge?

Ko te ngenge tonu kāore i rongoatia ka puta ki ngā raruraru rerekē e pā ana ki tō hauora tinana, te oranga hinengaro, me te kounga o te ora. Ahakoa kāore te ngenge i te mōrearea i te nuinga o te wā, ka taea e ōna pānga te waihanga i tētahi huringa ka uaua ake te pakaru.

Ko ngā raruraru tino noa e pā ana ki te pānga o te ngenge ki ō mahi o ia rā, me ngā whanaungatanga. Ki te ngenge tonu koe, ka uaua ake te pupuri i ngā tikanga hauora, ka taea e tērā te whakapōrearea i ngā take i raro iho o tō ngenge.

Ko ngā raruraru ka puta mai i te ngenge roa:

• Te whakaheke i te mahi me te hua
• Te piki ake o te tūponotanga o ngā aituā nā te ngoikore o te arotahi, te moe rānei
• Te ngoikore o te pūnaha ārai mate, e ngāwari ake ai te pangia e te mate
• Te pōuri me te āwangawanga mai i te pōuri me ngā herenga o te ngenge tonu
• Te wehenga i te hapori i a koe e ngaro ana i ngā mahi me ngā whanaungatanga
• Te ngoikore o te tinana mai i te iti o ngā mahi
• Te pōraruraru o ngā āhuatanga hauora kei raro
• Ngā raruraru moe e tupu ana, e pōraru ana rānei i te roanga o te wā
• Te raruraru o te whanaungatanga ki te whānau, ki ngā hoa, ki ngā hoa mahi rānei
• Te piki ake o te whakawhirinaki ki ngā mea whakaihiihi pēnei i te kawhe, i ngā inu pūngao rānei

Ka taea e ēnei raruraru te waihanga i tētahi huringa kino e arahina ai te ngenge ki ngā whanonga e pōraru ake ai te ngenge. Hei tauira, ko te karo i ngā mahi tinana nā te ngenge ka taea te arahi ki te ngoikore o te tinana, ā, ka nui ake te ngenge i ngā mahi noa.

Ko te rongo pai ko te nuinga o ngā raruraru mai i te ngenge ka taea te whakatika mā te rongoā tika me ngā huringa o te oranga. Mā te aro ki te ngenge i te wā tuatahi ka taea te ārai i ēnei raruraru tuarua mai i te tupu, i te pōraru rānei.

He aha te mea ka taea te pōhēhē i te ngenge?

I ētahi wā ka taea te pōhēhē i te ngenge ki ētahi atu āhuatanga e pā ana ki ngā tohu rite, ā, ka taea rānei te huna i ngā take hauora kei raro. Koinei te take he uaua te tātaritanga me te rongoā i te ngenge tonu.

Ko te tūtakitahi i waenga i te ngenge me ētahi atu āhuatanga e whai pānga ana ki te titiro ki te pikitia katoa o ō tohu. Ko te mea e rite ana ki te ngenge noa, tērā pea he mea kē atu e hiahia ana ki ngā huarahi rongoā rerekē.

Ko ēnei ngā āhuatanga e pōhēhēhia ana, e tūtakitahi ana rānei ki te ngenge:

• Te pōuri (ka taea te whakapōuri me te ngaro o te hiahia ki ngā mahi)
• Ngā mate āwangawanga (ka mōmou te hinengaro me te whakararu i te moe)
• Te hōhā, te kore rānei o te ngākau nui (ka rite ki te ngenge)
• Ngā mate aro (te uaua ki te arotahi ka rite ki te mōmou hinengaro)
• Ngā āhuatanga mamae roa (ka mōmou tinana me te hinengaro)
• Ngā pānga taha o te rongoā (e pā ana ētahi rongoā ki te pōrangi, ki te ngenge rānei)
• Te mate pānga ā-tau (te ngenge o te takurua me ngā huringa o te ngākau)
• Ngā tauritenga taiaki (ka taea te huri i te kaha me te ngākau)

I ētahi wā ka huna hoki te ngenge i ngā āhuatanga nui ake i ō rātou wāhanga tuatahi. Hei tauira, ko te ngenge e pā ana ki te anemia ka taea te whakakore i te ahotea, i te moe kino rānei, kia kitea rā anō ētahi atu tohu pēnei i te poto o te manawa, i te kiri pāwera rānei.

Koinei te take he mea nui ki te kōrero i te ngenge tonu ki te kaiwhakarato hauora, māna e āwhina ki te wehewehe i waenga i ngā take rerekē ka taea, me te whakarite kia kaua e warewarehia tētahi mea nui ake.

Ngā pātai e pātai pinepine ana mō te ngenge

Kia pēhea te roa o te ngenge?

E whakawhirinaki ana te roa o te ngenge ki te aha e pā ana ki a ia. Ko te ngenge mai i ngā mea wā poto pēnei i te ahotea, te moe kino, i te mate iti rānei, ka ngaro i roto i ngā rā torutoru ki te rua wiki i te wā e pai ake ana te take o raro.

Heoi anō, ko te ngenge e pā ana ki ngā āhuatanga roa, ki ngā āhuatanga rānei o te oranga tonu, ka taea te noho mō ngā marama, tau rānei, me te kore rongoā tika. Ko te kī ko te tautuhi me te whakatika i te take o te pūtake, kaua ki te tatari noa kia ngaro noa iho.

Ka taea e te ngenge te tohu i tētahi mea nui?

Ahakoa te nuinga o ngā take o te ngenge e pā ana ki ngā āhuatanga noa, ka taea te rongoā, ka mōhiotia te ngenge tonu he tohu mō ngā raruraru hauora nui ake. He tino pono tēnei ina haere tahi te ngenge me ētahi atu tohu e pā ana, pērā i te ngaronga taumaha kāore i whakamāramahia, te kirika tonu, te pōkae nui rānei.

Ko te nuinga o te hunga e ngenge ana, he āhuatanga ka taea te whakahaere mā te rongoā tika. Heoi, koinei te take he mea nui ki te kōrero mō te ngenge tonu ki tētahi kaiwhakarato hauora, māna e arotake tō āhuatanga motuhake.

He mea noa te pōuri i ngā wā katoa?

Kāore i te noa te pōuri i ngā wā katoa, ā, te tikanga e tohu ana me aro ki tētahi mea. Ahakoa e pōuri ana te katoa i ētahi wā, ko te ngenge tonu e pā ana ki āu mahi o ia rā e tohu ana i tētahi take kei raro, ka taea te whakatika.

I hangaia tō tinana kia whai huringa pūngao tūturu, ā, ko te ngenge tonu he tohu i tētahi mea—ahakoa te moe, te kai, te ahotea, te āhuatanga rānei o te rongoā—me whakatika. Kāore koe e whakaae ki te pōuri tonu hei wāhanga noa o te ora.

Ka āwhina te whakakori tinana i te ngenge?

Ka taea e te whakakori tinana i ngā wā katoa, i te āhua ngawari, te āwhina i te whakapai ake i ngā taumata pūngao, ahakoa te ahua kāore i te tika ina pōuri ana koe. Ka whakapai ake te mahi tinana i te rere o te toto, ka whakakaha i tō ngākau, ā, ka taea te whakarei ake i te kounga o te moe—e whai wāhi ana ki ngā taumata pūngao pai ake.

Ko te mea nui ko te tīmata pōturi, me te hanga haere i tō taumata mahi. Ahakoa te hikoi 10 meneti ka whai pānga. Heoi, ki te whai āhuatanga rongoā kei raro e pā ana ki tō ngenge, he mea nui ki te mahi tahi me tō kaiwhakarato hauora ki te whakatau i te momo me te nui o te whakakori tinana e tika ana mō tō āhuatanga.

Me tango au i ngā huaora mō te ngenge?

He āwhina pea ngā huaora mēnā nā te kore o ētahi kai te ngenge, engari ehara i te rongoā mō te ngenge. Ko ngā korenga kai e pā ana ki te ngenge ko te rino, te huaora B12, te huaora D, me ētahi wā te konupora.

He pai ake te whakamātau i ō taumata kai mā ngā whakamātau toto i mua i te tīmatanga o ngā tāpiringa, nā te mea ko te tango i ngā huaora kāore koe e hiahia ana e kore e whakapai ake i tō kaha, ā, i ētahi wā ka pā mai ētahi pānga kino. Ko te kai taurite te huarahi pai ki te tiki i ngā kai e hiahiatia ana e tō tinana mō te whakaputa kaha pai.