7 ngā pūrākau mō te hauora tinana, tirohia mēnā ka taka koe ki roto?

Ko ngā whakaaro hē noa mō te whakapakari tinana ka nui ake te kino i te pai. Ahakoa ko te whakapono he pai ake ngā whakangungu roa, ko te hiki taumaha rānei ka nui ake te taumaha, ka taea e ēnei whakaaro hē te whara me te aukati i te ahunga whakamua ki ngā whāinga whakapakari tinana. He mea nui kia whakatata atu ki te whakapakari tinana me te tirohanga whānui me te whai whakaaro ki ngā hiahia me ngā herenga o ia tangata.

Ka nui ake te whai hua o ngā whakangungu roa

Kāore e tika ana kia akiakihia koe ki te taumata teitei kia pai ai te whakangungu. Mā te whakapau i ngā hāora i runga i te mīhini oma, te hiki taumaha rānei, ka pāngia pea koe e te uaua, ka whara rānei i te nui rawa o te whakamahinga. He mea nui anō hoki kia whakaarohia te āhua me te whakamahinga tika o ngā taputapu, nā te mea ka whai wāhi atu ēnei ki te mōrearea o te whara. Engari, ngana ki te wehewehe i tō mahinga mahi i waenga i ngā whakangungu manawa, nekehanga, me ngā whakangungu ātete kia ōrite te arotahi ki ngā rōpū uaua katoa, kia rerekē ai hoki tō whakangungu. Ka āwhina tēnei ki te ārai i te whara, ā, ka hua ake he hua whai tikanga.

Kore mamae, kore hua

Ko te kīwaha "kāore he mamae, kāore he hua" e whakamahia ana hei whakatenatena i te tangata kia akiaki i a rātou anō i a rātou e whakangungu ana. Ahakoa he mea nui kia werohia koe i ētahi wā, mā te mahi pinepine rawa ka whara koe, ka whakararu hoki i tō mahi. Inaa, mā te akiaki tonu i a koe anō ka puta te mate whakangungu nui rawa, ka pā ki te kaha o ō uaua ki te whakaora, tō wairua, tō pūnaha ārai mate, me ētahi atu. Ka taea hoki e ia te whakararu i tō moe nā te mea ka taea e te whakangungu nui rawa te whakaohooho i te pūnaha io.

I kitea i roto i tētahi rangahau i arotahi ki ngā ākonga kaitākaro, ko te hunga i tere te whakanui ake i ā rātou kawenga whakangungu he nui ake te tūponotanga ki te whara o ngā kiko ngohengohe, ki te whakaritea ki te hunga i āta hanga kia tutuki ai ā rātou whāinga, ā, i taea ai te ārai i ngā whara. Ko te huarahi pai ko te āta mahi ki te whakatutuki i ō whāinga, kaua e ngana ki te mahi i ngā mea maha i te wā kotahi.

Whakanuia te Kai Pūmua, Whakaitihia te Kai Ngako me te Warowaihā

Ko ngā kai e aro nui ana ki te pūmua, me te whakaiti i ngā warowaihā me ngā ngako, kāore pea i te tino whai hua pērā i tō whakaaro. Ahakoa he mea nui kia kaua e kai nui rawa i ngā warowaihā kua whakatikatikaina me ngā ngako kukū, ehara te pūmua i te otinga whānui, i te taurangi rānei mō te whakaheke taumaha. Inaa, mā te kai nui rawa i te pūmua ka piki ake te tūponotanga o te mate ngakau me te momona.

He nui te pūmua e whiwhihia ana e te nuinga o ngā kararehe kai kikokiko i ia rā, me te kore e hiahia ki te whakamahi i ngā inu whakakoi, i ngā tāpiringa rānei. I te nuinga o te wā, he nui te 2-3 hekere o te pūmua kikokore mō ia kai hei whakakaha i te tinana.

Kua akiakihia te iwi e ētahi au hauora kia kaua rawa e kai i ngā warowaihā me ngā ngako, me te kī ka heke te taumaha. Heoi, he pūngao ngā warowaihā, ā, he puna nui hoki mō te hinu. Kāore i te ōrite te hanganga o ngā warowaihā katoa, nō reira he mea nui kia whiriwhiria ngā warowaihā matatini pēnei i te hua rākau, te pīni, me te raihi parauri hei kaupapa matua.

He mea nui anō hoki kia whakaurua ngā ngako hauora ki roto i tō kai, pērā i ngā ngako polyunsaturated me ngā ngako monounsaturated, he mea nui mō te mahi a te roro. Engari i te whai i tētahi kai iti-ngako, ngana ki te whakauru i ngā ngako hauora mai i ngā puna pērā i te āwōkātō, te hinu oriwa me te hinu kokonati, ngā purapura chia, me ētahi atu kai he nui ngā waikawa ngako Omega-3.

Mā te hiki taumaha koe e whakanui

Ko tētahi whakaaro hē noa mō te whakangungu kaha ko te mea ka hanga koe kia matotoru, kia uaua hoki. Ahakoa he pono ka taea e te hiki taumaha te āwhina i a koe ki te hanga uaua, ehara i te mea he taurangi. Inaa, mō ngā wāhine, he maha ngā wā ka āraihia e ngā āhuatanga homoni te whanaketanga o ngā uaua nui. Engari i te karo i te hiki taumaha, he mea nui kia whakauruhia ki roto i tō mahinga whakapakari tinana mō ngā momo painga tae atu ki te whakapai ake i te hauora o te ngākau, te kaha ake o ngā hononga me ngā hononga, te tere ake o te pākia o te tinana, te pai ake o te tū, me te kaha ake me te pūngao. Kaua e wehi ki te hiki taumaha - e kore koe e hanga kia matotoru mena kāore koe i te whai i tō whāinga motuhake me tētahi mahere whakangungu me te kai kua whakaritea.

Te Tahu Ngako Wāhi: Te Whakaiti i te Ngako Puku Anake?

Kāore e taea te arotahi ki te whakaiti i te ngako i ngā wāhi motuhake o te tinana mā roto i ngā mahi whakakori tinana e aro ana ki taua wāhi anake. Hei tauira, ko te mahi crunches kāore e tahuna tika te ngako i te taha o ō puku. He mea nui hoki kia mōhio ko te puku kua whakatōtika ka kitea anake mēnā he iti te ngako o tō tinana katoa. Ahakoa he pai ngā mahi whakakori tinana motuhake pērā i te crunches me te planks mō te kaha me te pumau o ngā uaua, kāore e nui te raruraru o te pākia o te tinana hei āwhina nui ki te whakaiti i te ngako i tētahi wāhi motuhake. Hei whakaiti i te ngako i tētahi wāhanga o tō tinana, he mea nui kia arotahi ki te whakaiti taumaha whānui mā te whakakotahitanga o te whakakori tinana me te kai hauora.

Ehara te Cardio i te huarahi anake hei whakaiti i te ngako

Ahakoa he pono he taputapu whai hua te cardio hei tahu ngako, ehara i te mea koinei anake te mea nui rawa atu hei āwhina i te angitu o te whakahekenga ngako. Inaa, kua whakaatuhia e ngā rangahau he nui ake te whai hua o te kai me te whakangungu ātete mō te whakaheke taumaha me te whakapai ake i te hanganga o te tinana. Kua āwhina ā mātou kaupapa whakangungu whaiaro i tō mātou whare takaro o te Hauāuru o Rānana i te tini o ngā mema ki te whakatutuki i ngā hua pai me te kore e whakawhirinaki ki ngā mahi cardio tuku iho. Engari, ka arotahi mātou ki tētahi huarahi taurite e uru ana ki te kai tika, te whakangungu ātete, me te mahi o ia rā, tae atu ki te whakangungu cardio wā-poto me te pumau ina tika. Kia mahara, he rerekē ia tangata, ā, ko te mea e pai ana mō tētahi tangata, kāore pea e pai mō tētahi atu. Nō reira, he mea nui kia kitea he huarahi ritenga e pai ana mōu.

Me whakangungu koe i ia rā kia tutuki ai ō whāinga whakapakari tinana

Kāore pea e hiahiatia te whakangungu i te whare takaro i ia rā hei whakatutuki i ō whāinga hauora. Ahakoa ngā kaitākaro tino rongonui, e mōhiotia ana mō ā rātou tikanga whakangungu kaha, ka tango rā okiokinga hei whakaora i ō rātou uaua. Ina whakangungu tātou, ka pakaruhia e tātou ngā kiko uaua, ā, me whai wā ō tātou tinana ki te whakatika me te hanga anō i tēnei kiko kia kaha ake ai. Engari kaua e whakawhirinaki noa ki te whare takaro, ngana ki te whakauru i ētahi atu momo mahi tinana ki roto i tō mahinga o ia rā, pērā i te hikoi, te piki i ngā arawhata, te tākaro hākinakina, te tākaro rānei me āu tamariki i te pāka. Ka taea e ēnei mahi te whakarato i tētahi momo whakangungu "kore e kitea" ka whai pānga pai ki tō hauora me te kore e taumaha rawa i tō tinana.

# He mahere whakangungu 7-rā e kore e taea e koe te ngaro!