He aha te whakamātautau me ngā taputapu tātari mō te roro? Te Whāinga, te Hātepe & ngā Hua

Ka āwhina te whakamātautau mō te roro i ngā tākuta ki te aromatawai mēnā kua pā te whara ki tō roro, me te aroturuki i tō haere whakamua i te whakaora. E whakamahi ana ēnei taputapu tātari i te huinga o ngā whakamātautau mahara, ngā aromatawai taurite, me ngā pātai mō ngā tohumate kia whai pikitia katoa mō te mahi o tō roro i muri i te whara pea ki te upoko.

Whakaarohia te whakamātautau mō te roro hei tirotiro whānui mō te mahi o tō roro. Pērā i te miihini e whakahaere ana i ngā tātaritanga maha ki tō waka, e whakamahi ana ngā kaiwhakarato hauora i ngā taputapu rerekē hei aromatawai i ngā āhuatanga rerekē o ō kaha hinengaro me te tinana.

He aha te whakamātautau mō te roro?

Ko te whakamātautau mō te roro he rārangi o ngā aromatawai e ine ana i te mahi o tō roro, te taurite, me ngā tohumate hei kite i te whara roro ngawari. E whakatairite ana ēnei whakamātautau i ō kaha o nāianei ki ngā inenga tūāpapa i tangohia i te wā i te hauora koe, ki ngā awhe noa e tūmanakohia ana mō tētahi tangata o tō tau.

Ko te hātepe whakamātautau te tikanga kei roto ngā aromatawai hinengaro e tirotiro ana i tō mahara, tō aro, me te tere o te tukatuka. Ka whakaoti hoki koe i ngā whakamātautau taurite me te whakautu i ngā pātai taipitopito mō ngā tohumate e pā ana ki a koe pērā i te ānini, te whanoke, te uaua rānei ki te arotahi.

Ko te nuinga o ngā whakamātautau mō te roro he kore-pāpā, ā, ka taea te whakaoti i roto i te tari tākuta, i te taha o te papa hākinakina, i runga rānei i te rorohiko. Ko te whāinga he tautuhi i te whara roro i te wā wawe kia whiwhi ai koe i te rongoā tika me te karo i ngā raruraru mai i te hoki wawe ki ngā mahi.

He aha te take e mahia ana te whakamātautau mō te roro?

He maha ngā whāinga nui o te whakamātautau mō te roro ki te tiaki i tō hauora roro me te whakarite i te whakaora haumaru. Ko te take tuatahi he kite i ngā whara roro e kore pea e kitea mai i ngā tohu o waho, i ngā tohumate anake.

He maha ngā whiu i te upoko kāore e ngaro te mahara, ā, he ngawari, he roa rānei ngā tohumate. Ka āhua 'pai' pea koe i muri tonu i te pānga ki te upoko engari he raruraru pea tō roro ka kitea e ngā whakamātautau. Mā te kite wawe ka taea te okioki tika me te rongoā, e tino pai ake ai te whakaora.

Mō ngā tākaro, mā ēnei whakamātautau e āwhina te whakatau i te wā e hoki haumaru ai ki te tākaro. Ko te hoki ki te tākaro me te whara roro kāore anō kia ora ka tūpono koe ki te mate kino, te mate 'second impact syndrome', he mate pea e mate ai. Mā te whakamātautau e whakarato raraunga whai take hei ārahi i ēnei whakatau haumaru nui.

Ka aroturukihia hoki e ngā whakamātautau tō haere whakamua i te wā. Mā te whakataurite i ngā hua mai i ngā wā whakamātautau maha, ka taea e tō kaiwhakarato hauora te aroturuki mēnā kei te pai ake te mahi o tō roro me te whakatika i tō mahere rongoā.

He aha te tikanga mō te whakamātautau whiu i te upoko?

Ko te tikanga whakamātautau whiu i te upoko te tikanga ka tīmata ki te uiui taipitopito mō tō whara me ngā tohumate o nāianei. Ka pātai tō kaiwhakarato hauora mō te pēhea i pā ai te whara, mō te ngaro o te mahara, me ngā tohumate i pā ki a koe mai i te wā i pā ai te whara.

Muri iho ko te wāhanga aromatawai hinengaro, e 15-30 meneti te roa. Ka whakaoti koe i ngā mahi e whakamātautau ana i tō mahara, tō aro, te tere o te tukatuka, me te kaha ki te whakaoti rapanga. Ka uru pea ēnei ki te mahara i ngā rārangi kupu, te whakaoti i ngā rapanga pāngarau ngawari, te tautuhi rānei i ngā tauira i te tere.

Ka whai mai te whakamātautau taurite, ka tonoa koe ki te pupuri i tō tū i ngā tūnga rerekē. Ka uru pea tēnei ki te tū i tētahi waewae, te haere i te rārangi tika, te taurite rānei me ō kanohi kati. Mā ēnei whakamātautau e whakaatu ngā raruraru tūhono e pā ana ki ngā whiu i te upoko.

Ko ētahi whakamātautau ka uru hoki ki te ine i te wā urupare me ngā aromatawai aroturuki tirohanga. E 30-60 meneti te roa o te katoa o te tukanga, i runga i ngā taputapu e whakamahia ana e tō kaiwhakarato me te hōhonu o te aromatawai e hiahiatia ana.

Me pēhea te whakarite mō tō whakamātautau roro?

He tika tonu te whakarite mō te whakamātautau roro, engari mā te whai i ētahi aratohu ka āwhina i te whakarite kia tika ngā hua. Ko te mea nui, ngana ki te okioki pai i te pō i mua i tō whakamātautau, nā te mea ka pā te ngenge ki tō mahi, ā, ka uaua ake te whakamāori i ngā hua.

Aukati i te waipiro, ngā rongoā whakangahau, i ngā rongoā kore e tika ana rānei e pā ana ki tō mahi hinengaro mō te 24 haora i mua i te whakamātautau. Mēnā kei te tango koe i ngā rongoā rongoā, haere tonu i a rātou i te tikanga noa ki te kore e tohutohu tō tākuta i ētahi atu mea.

Anei ētahi mahi whaihua hei mahi i mua i tō pōhiri:

• Whakahaerehia he rārangi o ngā rongoā katoa me ngā tāpiringa e tango ana koe i tēnei wā
• Tuhia ngā tohu katoa e pā ana ki a koe, tae atu ki te wā i tīmata ai rātou me te kaha o rātou
• Whakahaerehia ngā kōrero mō tō wharanga, tae atu ki te rā, te wā, me ngā āhuatanga
• Whakaritea kia haria koe e tētahi ki te pōhiri me te hoki mai i te pōhiri mēnā kei te pā koe i te whēkau, i ngā raruraru tirohanga rānei
• Kai i tētahi kai māmā i mua kia mau tonu ngā taumata huka toto

Kaua e ngana ki te ako, ki te whakangungu rānei mō ngā whakamātautau. Ko te whāinga he ine i tō mahi roro i tēnei wā, ā, ko te ngana ki te "whakarite" ka raru pea i te whiwhi i ngā hua tika e āwhina ana i tō maimoatanga.

Me pēhea te pānui i ngā hua o tō whakamātautau roro?

Ko te māramatanga ki ngā hua o tō whakamātautau roro ko te whakataurite i tō mahi ki ngā inenga tūāpapa, ki ngā awhe noa rānei mō tō rōpū tau. Mā tō kaiwhakarato hauora e whakamāori ēnei hua mōu, engari mā te mōhio ki ngā mea taketake ka āwhina i a koe ki te mārama ki te tikanga o ngā tau.

Ko ngā kaute whakamātautau hinengaro te tikanga e ine ana i te wā urupare, te tika o te mahara, me te tere o te tukatuka. Ko ngā kaute iti iho, ko ngā wā puhoi rānei i te whakataurite ki tō pūtake, ki ngā awhe noa rānei, ka tohu pea i te whara o te roro. Heoi anō, he maha ngā āhuatanga ka pā ki ēnei kaute, nō reira ka whakaaro tō tākuta ki te pikitia katoa, kaua ki ngā tau takitahi.

E whakaatu ana ngā hua o te whakamātautau taurite i te pai o te mahi tahi o tō taringa o roto me tō roro ki te whakahaere i te nekehanga. Ko te kore taurite, ko te nui ake rānei o te korikori i te whakataurite ki ngā awhe noa, ka tohu pea i te raru o te roro, ina koa ka honoa ki ētahi atu tohumate me ngā huringa hinengaro.

E whakaatu ana ngā kaute tohumate i te kaha me te maha o ngā raruraru e pā ana ki a koe. Ko ngā kaute tohumate teitei ake te tikanga e tohu ana i te whara nui ake, engari he rerekē te pūrongo a ētahi tāngata i ngā tohumate, nō reira ka whakaarohia tēnei mōhiohio i te taha o ngā hua whakamātautau whāinga.

Ko te mea nui, ko ngā hua o tō whakamātautau e ārahi ana i ngā whakatau maimoatanga, kaua ki te whakarato i tētahi whakatau

• Kia mau ki te hōtaka moe rite tonu, 8-9 haora i te pō
• Kia pūremu mā te inu wai nui puta noa i te rā
• Kai i ngā kai hauora mō te roro e whai ana i ngā waikawa ngako omega-3, antioxidants, me ngā huaora
• Hoki haere ki ngā mahi tinana māmā i te mea e taea ana, mā te whai i ngā tohutohu a tō tākuta
• Whakamahia ngā tikanga whakahaere i te ahotea pēnei i te manawa hōhonu, te whakaaroaro ngawari rānei
• Whakawhāitihia te wā mata, me te whai i ngā wā whakatā mai i ngā mahi hinengaro

Kia mahara he rerekē te wā whakaora i waenga i ngā tāngata. Ko ētahi tāngata ka kite i te whakapai ake i roto i ngā rā, engari ko ētahi atu e hiahia ana i ngā wiki, i ngā marama rānei. Ko te tōia i a koe anō kia kaha rawa wawe rawa ka taea te whakaroa i te whakaora me te whakapōrearea i ngā tohumate.

He aha te pūtake whakamātautau roro pai rawa atu?

Kāore he "pai rawa atu" pūtake whakamātautau roro kotahi, nā te mea e ine ana ēnei aromatawai i tō mahi roro takitahi, kaua ki te whakataetae ki ētahi atu. Ko ngā pūtake tino whai hua ko ngā mea e whakaatu tika ana i ō kaha hinengaro o nāianei, ā, e āwhina ana ki te ārahi i tō mahere maimoatanga.

Mō te whakamātautau tūāpapa i mua i te wharanga, ko ngā pūtake pai rawa atu ko ō awhe noa ake ina hauora ana koe. E whakarato ana ēnei i tētahi wāhi whakatairite mō ngā whakamātautau ā muri ake nei mēnā ka whara tō upoko. He rerekē pea tō tūāpapa i tō tētahi atu, ā, he tino noa tēnā.

I muri i te roro ru, ko ngā pūtake pai rawa atu ko ngā mea e whakaatu ana i te whakapai ake tonu i te wā, ā, ka hoki anō ki ō taumata tūāpapa. E tohu ana tēnei haere whakamua kei te ora tika tō roro, ā, e whakaatu ana kei te tika koe mō te whakaora katoa.

E arotahi ana tō kaiwhakarato hauora ki ngā ia, kaua ki ngā hua whakamātautau kotahi. He nui ake te tikanga o te whakapai ake tonu puta noa i ngā wā whakamātautau maha i te kotahi pūtake pai, kino rānei, ka pā mai i ngā mea pēnei i te ngenge, te ahotea, te pānga rongoā rānei.

He aha ngā āhuatanga tūpono mō te mahi whakamātautau roro kino?

He maha ngā āhuatanga ka pā ki tō mahi i te whakamātautau roro, i tua atu i te whara o te roro. Mā te māramatanga ki ēnei āhuatanga tūpono ka āwhina i tō tākuta hauora ki te whakamāori i ngā hua kia tika ake, me te whakatika i tō mahere rongoā.

He nui te pānga o ngā āhuatanga o mua ki te mahi whakamātautau. Ko ngā raruraru ako, te ADHD, te āwangawanga, te pōuri, ngā whara o te upoko o mua rānei, ka pā katoa ki ngā kaute whakamātautau hinengaro. Me mōhio tō tākuta ki ēnei āhuatanga kia tika ai te whakamāori i ō hua.

Anei ngā āhuatanga noa ka kino ake ai te mahi whakamātautau roro:

• Te kounga moe kino, te okiokinga rānei i mua i te whakamātautau
• Te kore wai, te iti rānei o te huka toto
• Te nui o te ahotea, te āwangawanga rānei mō te tukanga whakamātautau
• Ngā rongoā e pā ana ki te mahi hinengaro, tae atu ki ētahi rongoā mamae me ngā awhina moe
• Te whakamahi i ngā matū, tae atu ki te waipiro, ngā rongoā whakangahau rānei
• Ngā āhuatanga rongoā roa pēnei i te mate huka, ngā raruraru thyroid rānei
• Te mate tata, te kirika rānei

Ka pā ano te pakeke ki ngā tauira whakaora, ko ngā tamariki nohinohi me ngā pakeke ka roa pea te hoki ki te tūāpapa. Heoi, ehara tēnei i te mea kāore e taea e ēnei rōpū te ora katoa mā te manaaki tika me te manawanui.

He pai ake te whai i ngā kaute whakamātautau roro teitei, te iti rānei?

Ko ngā kaute teitei ake i ngā wāhanga hinengaro o ngā whakamātautau roro e tohu ana i te pai ake o te mahi roro, engari ko te mea nui ko te pēhea te whakataurite o ō kaute ki tō tūāpapa whaiaro, ki ngā awhe noa e tūmanakohia ana rānei. Ko te "teitei" e tino iti ana iho i tō tūāpapa e tohu ana i te whara roro pea.

Mō te pūrongo tohu, he pai ake te iti o ngā kaute na te mea e tohu ana i te iti, i te iti rānei o ngā tohu. Heoi, ētahi tāngata e hiahia ana ki te kore e pūrongo i ngā tohu, ētahi atu e aro nui ana ki ngā huringa, nō reira ka whakaaro tō tākuta hauora ki tō momo pūrongo takitahi.

He rite tonu te tauira o ngā kaute whakamātautau taurite, ko te mahi pai ake te tikanga he pai ake te mahi o te roro. Heoi, he pai ake te taurite o ētahi tāngata i ētahi atu, koinei te take he tino whai hua ai ngā whakataurite tūāpapa ina wātea ana.

Ko te mea nui he mahi pono, tika, kaua ki te whai i ngā kaute teitei. E hiahia ana tō kaiwhakarato hauora ki ngā hua pono hei whakatau i ngā whakataunga tika mō te rongoā me te whakarite i tō haumaru i te wā o te whakaora.

He aha ngā raruraru ka puta mai i te mahi whakamātautau ruānuku kino?

Ko te mahi whakamātautau ruānuku kino e mau tonu ana i te wā roa ka tohu pea i ngā raruraru e hiahia ana ki te rongoā motuhake. Ko te āwangawanga tino nui ko te mate i muri i te ruānuku, kei te haere tonu ngā tohumate mō ngā wiki, mō ngā marama rānei i tua atu i te wā whakaora noa.

Ka pā kaha ngā raruraru hinengaro ki tō oranga o ia rā me te mahi. Kei roto pea i ēnei ko ngā raruraru tonu ki te mahara, te arotahi, te tere o te tukatuka, te mahi whakahaere rānei. E pā ana ētahi tāngata ki te uaua ki te mahi i ngā mahi maha i te wā kotahi, ka ngenge rānei te hinengaro i mua i tō rātou wharanga.

Ka whai wāhi pea ngā raruraru tinana ki te mahi whakamātautau kino, kei roto ko ngā mamae mahunga tonu, te whanoke, ngā raruraru taurite, te tairongo rānei ki te mārama me te haruru. Ka raru pea ēnei tohumate i tō kaha ki te arotahi i te wā o te whakamātautau me te mahi i ngā mahi o ia rā.

I ngā wā onge, ko te mahi whakamātautau kino tonu ka tohu pea i te wharanga roro nui atu i te mea i whakaarohia i te tīmatanga. Kei roto pea i tēnei te toto i roto i te roro, te pūhi roro, te wharanga rānei ki ngā wāhi roro motuhake e hiahia ana ki te āwhina hauora tonu.

I ētahi wā ka haere tahi ngā huringa aronganui me ngā huringa whanonga i te whakaora roa, kei roto ko te pōhēhē nui ake, te āwangawanga, te pōuri, ngā huringa rānei o te āhua. Ka pā pea ēnei raruraru ki te mahi whakamātautau me te hiahia ki ngā huarahi rongoā whakauru e aro ana ki te hauora hinengaro me te aronganui.

He aha ngā raruraru ka puta mai i te whakamātautau roro noa?

Ko te mahi whakamātautau roro noa he mea whakahihiri, e tohu ana kei te pai te mahi o tō roro. Heoi, ka puta tonu ētahi raruraru ahakoa te ahua noa o ngā kaute whakamātautau, koinei te take me whai aromatawai whānui, tae atu ki te aromatawai tohu me te whakatau haumanu.

Ka ngaro pea i ngā whakamātautau wawe ngā whara roro iti nā te mea kāore ētahi raruraru hinengaro e puta tonu i muri i te wharanga o te upoko. Ka taea e tō roro te utu mō ngā whara iti i te tīmatanga, engari ka puta pea ngā tohu i ngā rā, i ngā wiki rānei i muri mai i tō hokinga ki ngā mahi uaua ake.

He pai ētahi tāngata ki te huna i ngā tohu, ki te pana rānei i ngā uaua hinengaro i te wā o te whakamātautau. Ka puta pea ngā kaute noa ahakoa te whara roro e haere tonu ana, ka hua pea te hokinga wawe ki ngā mahi ka kino ake ai te āhua.

Ko ētahi momo whara roro e pā ana ki ngā mahi kāore e tino ine ana i ngā whakamātautau roro paerewa. Hei tauira, ko te whakaaro uaua, te whakahaere kare-ā-roto, te raruraru ruruku rānei, kāore pea e puta i ngā taputapu tātari taketake engari ka pā tonu ki tō oranga o ia rā.

Ko te mahi whakamātautau noa i te tīmatanga o te whakaora kāore e taurangi ka kore koe e whakawhanake i te mate whai-roro i muri mai. Ka pā ētahi tāngata i te tīmatanga o ngā tohu i muri mai, he tohu rānei e rereke ana i te wā, e hiahia ana kia haere tonu te aroturuki ahakoa i muri i ngā hua noa i te tīmatanga.

Āhea au e kite ai i te tākuta mō te whakamātautau roro?

Me rapu tonu koe i te āwhina hauora mō te whakamātautau roro mēnā i pā koe i tētahi pānga ki te upoko, ā, he tohu e pā ana ki a koe. Kaua e tatari kia pai ake ngā tohu i a rātou anō, ina koa he tohu tōu mō te whara roro nui.

Rapua he manaakitanga hauora ohorere tonu mena ka pā koe i ngā tohumate nui e tohu ana i te whara roro kino. E hiahia ana ēnei tohu whakatūpato kia arotakengia me te rongoā wawe hei aukati i ngā raruraru e mōrearea ana ki te ora.

Ko ēnei ngā tohumate ohorere e hiahia ana kia aro mai te rongoā:

• Te ngaronga o te mōhiotanga mō tētahi wā
• He mamae mahunga nui, e kino haere ana rānei, kāore e whakahoki ki te rongoā
• Te ruaki tonu, te whakapairuaki rānei
• Ngā pōrearea, ngā kōpiko rānei
• Te raruraru nui, te uaua rānei ki te mōhio ki ngā tāngata, ki ngā wāhi rānei
• Te ngoikore, te ngaro rānei o te rongo i ngā ringa, i ngā waewae rānei
• Te kōrero pōrearea, te uaua rānei ki te kōrero
• Ngā huringa nui i te whanonga, i te āhua rānei

Ahakoa ngā tohumate ngawari, me kite koe i tētahi kaiwhakarato hauora i roto i te 24-48 haora i muri i te whara o te upoko mō te arotake tika. Mā te aromatawai wawe e ārai ngā raruraru, e whakarite ana hoki kia whiwhi koe i ngā tohutohu rongoā tika mō te whakaora haumaru.

Ngā pātai e pātai pinepine ana mō te whakamātautau roro

Q.1 He pai te whakamātautau roro mō ngā whara upoko e pā ana ki te hākinakina?

Āe, he tino whai hua te whakamātautau roro mō ngā whara upoko e pā ana ki te hākinakina nā te mea e whakarato ana i ngā ine whāinga e āwhina ana ki te whakatau i te wā e haumaru ana ki te hoki ki te tākaro. He maha ngā roro e pā ana ki te hākinakina kāore e puta ngā tohumate kitea tonu, nā reira he mea nui te whakamātautau mō te kite i ngā whara roro huna.

Ko te whakamātautau roro hākinakina te nuinga e whakauru ana i ngā ine tūāpapa i mua i te tīmatanga o te wā. Mā ēnei tohu whaiaro e taea ai te whakataurite tika ake i muri i te whara, nā te mea he rerekē te kaha o te hinengaro i waenga i ngā tākaro.

Q.2 Ko te mahi whakamātautau roro kino te tikanga he whara roro tonu?

Kāore i te tohu tonu te mahi whakamātautau roro i te wharanga roro, he maha ngā āhuatanga ka pā ki ō hua. Ka taea e te ngenge, te pēhanga, te āwangawanga, ngā rongoā, ngā āhuatanga o mua rānei te pā ki ngā hua whakamātautau me te kore e tohu i te wharanga roro hou.

Ka whakaarohia e tō tākuta hauora ngā hua whakamātautau me ō tohu, te hītori hauora, me te whakamātau haumanu hei whakatau i ngā tātaritanga tika. Ko te maha o ngā wā whakamātautau i roto i te wā ka nui ake te mōhiohio pono i ngā hua whakamātautau kotahi.

Q.3 Kia pēhea te roa o te whaimana o ngā hua whakamātautau roro?

Ko ngā hua whakamātautau roro tūāpapa e whaimana ana mō te 1-2 tau ki te kore koe i whara i te upoko i taua wā. Heoi, ko ngā huringa nui i roto i te hauora, ngā rongoā, ngā āhuatanga roro rānei ka hiahia pea ki te whakamātautau tūāpapa whakahou.

Ko ngā hua whakamātautau i muri i te wharanga te mea whai tikanga i te wā e whakatairitea ana i roto i ngā wiki ruarua o tētahi ki tētahi, i te mea ka puta ngā tauira whakaora me ngā huringa tohu i te wā tere i te wā o te tukanga whakaora.

Q.4 Ka taea e koe te rahua i te whakamātautau roro?

E kore e taea e koe te "rahua" i te whakamātautau roro i te mea e ine ana ēnei aromatawai i tō mahi roro o nāianei, kaua ki te whakamātau i te mātauranga, i ngā pūkenga rānei. Ko te mahi kino he tohu noa pea kāore tō roro e mahi ana i tōna taumata noa, e āwhina ana i ngā whakataunga maimoatanga.

Ko te whāinga he mahi pono e whakaatu tika ana i ō pūkenga o nāianei. Ko te ngana ki te mahi pai ake i tō kaha ka arahi pea ki ngā whakataunga maimoatanga hē me ngā tūtohutanga hoki ki te mahi e mōrearea ana.

Q.5 He tika tonu ngā whakamātautau roro rorohiko pēnei i ngā whakamātautau pepa?

Ka taea e ngā whakamātautau roro rorohiko te tika pēnei i ngā whakamātautau pepa tuku iho i te wā e tika ana te whakahaere me te whakamāori e ngā tākuta hauora whai mana. E tuku ana te whakamātautau rorohiko i ngā painga pēnei i te ine i te wā urupare tika me ngā tikanga whakahaere paerewa.

Heoi anō, he kaha me ngā ngoikoretanga o ngā momo whakamātautau e rua. Ko te mea nui ko te whakamahi i ngā taputapu whakamātautau kua whaimana, me te whai i ngā kaiwhakarato hauora mō te wheako ki te whakamaori i ngā hua i roto i te horopaki o tō pikitia haumanu katoa.