Ngā Hua o te Whakakorikori Tinana mō te Pūnaha Ngākau
He mahi nui tā te pūnaha manawa—tae atu ki te ngākau, ngā oko toto, me te toto—ki te pupuri i te mahi a ngā whekau katoa o te tinana. Mā tēnei pūnaha ka tohatohahia te hāora me ngā matūkai ki ngā kiko, ā, ka tangohia ngā hua para pākia pērā i te hauhā waro hei tukunga atu. Nā tōna mahi matua, ko te hauora o te manawa he tohu matua mō te oranga me te kounga o te tangata. Ko tētahi o ngā huarahi tino whai hua, tino utu nui, me te tino ngāwari ki te pupuri i te pūnaha manawa hauora ko te whakakori tinana auau.
Ehara i te mea ko te whakaiti taumaha, ko te hanga uaua anake te mahi whakakori tinana. Ina mahia tika, ā, kia auau hoki, ka puta he urutaunga ā-tinana e whakapakari ana i te ngākau, e whakapai ake ana i te ngāwari o ngā oko toto, e whakaū ana i te toto toto , ā, e whakaiti ana i te mōrearea o te mate ngākau me te whiu. E matapakihia ana e tēnei tuhinga ngā painga o te whakakori tinana mō te pūnaha manawa me ngā take pūtaiao kei muri i aua painga.
1. Ka whakapakari i te uaua o te ngākau, ka whakapiki ake hoki i te whai huatanga o te mahi a te ngākau.
He uaua te ngākau e mahi tonu ana i te roanga o te ora. Pērā i ētahi atu uaua, ka taea e te ngākau te whakapakari ake mā te whakakori tinana. Mā ngā whakakori tinana ā-hauora pērā i te hikoi tere, te oma tere, te eke pahikara, te kaukau, te whakapakari tinana rānei ka piki ake te hiahia o te tinana ki te hāora. Hei whakatutuki i ēnei hiahia, ka akiakihia te ngākau ki te pupuhi toto nui ake , me te tere ake i te wā e mahi ana.
I roto i te wā, mā te whakakori tinana auau ka matotoru ake te uaua o te ngākau, ka pai ake te mahi. Ka kitea tēnei mahi i roto i te tere o te ngākau i te wā okiokinga he iti ake. Ko te hunga e whakakori tinana auau ana he iti ake te tere o te ngākau i te wā okiokinga nā te mea ka taea e ō rātou ngākau te pupuhi i te nui o te toto i ia pao (rahinga whiu). Arā, kāore te ngākau e mahi kaha ki te whakatutuki i ngā hiahia o ia rā o te tinana.
2. Whakapai ake i te ngāwari o ngā oko toto, me te whakapai ake i te rere o te toto
He ngāwari ngā oko toto hauora , ā, ka taea te whānui, te whakawhāiti rānei i runga i te hiahia o te tinana. Ka āwhina te korikori tinana ki te whakapai ake i te mahi endothelial, te paparanga pūtau e whakarārangi ana i roto i ngā oko toto. Ka whai wāhi te mahi endothelial pai ki te whakaputa i te hauota hauota, he matū e āwhina ana i te whānui o ngā oko toto, kia maeneene ake ai te rere o te toto.
Ina māeneene ake te rere o te toto, ka whakaitihia te mahi a te ngākau, ā, ka pai ake te whiwhi o ngā kiko o te tinana i te hāora. Hei tāpiri, mā te whakapiki ake i te ngāwari o ngā oko toto ka ārai i te pakari o ngā uaua toto, he āhuatanga e pā ana ki te koroheketanga me te tūponotanga mō te toto toto tiketike me te mate ngakau.
3. Whakaitihia te toto toto me te whakahaere i te toto toto tiketike
He "kaikōhuru puku" te toto toto tiketike (hypertension) nā te mea kāore he tohu e puta mai ana engari ka piki ake te mōrearea o te mate manawa, te whiu, te ngoikore o te whatukuhu, me te ngoikore o te tirohanga. Kua whakaatuhia te āwhina o te whakakori tinana auau ki te whakaheke i te toto toto i roto i te tini o te tangata, o te hunga he hypertension me te hunga kei roto i ngā rohe noa.
He rerekē ngā tikanga: ka ngāwari ake ngā oko toto, ka heke te ātete ā-taha, ā, ka taurite ake te pūnaha io ā-roto . Ka āwhina hoki te korikori tinana ki te whakaiti i te ahotea, he mea e whakaoho ana i te toto toto tiketike i roto i ētahi tāngata. Ahakoa ngā mahi ngāwari pēnei i te hikoi 30 meneti i te rā, ka pā nui pea mēnā ka mahia tonutia.
4. Whakapai ake i te kōtaha cholesterol me te whakaiti i te mōrearea o te atherosclerosis
Ko te Atherosclerosis te tukanga o te hanga paraka i runga i ngā pakitara o te uaua toto. Ka taea e tēnei paraka te whakawhāiti i ngā oko toto, te aukati i te rere o te toto, me te whakaoho i te mate ngakau, i te whiu rānei mēnā ka pakaru, ka hanga he toto totoka. Ka āwhina te korikori tinana ki te whakapai ake i ngā kōtaha ngako toto, inā koa mā te:
– Ka whakanui ake i ngā taumata HDL ("pai" cholesterol) e āwhina ana ki te kawe i te cholesterol mai i ngā oko toto ki te ate hei tukatuka.
– Whakaitihia ngā taumata triglyceride.
– Mō ētahi tāngata, ka āwhina i te whakaheke i te LDL ("kino" cholesterol) ka whakaiti rānei i te āhua o te LDL kia "mōrearea" ake nā te waikura.
Ka whai wāhi ēnei panonitanga, inā koa ka honoa ki tētahi kai hauora, ki te whakaroa i te hanganga o te papaka me te whakaiti i te mōrearea o te mate ngakau.
5. Āwhina ki te whakahaere i te taumaha tinana me te ngako visceral
He hononga tata te taumaha nui, inā koa te ngako visceral (te ngako e kohia ana i ngā whekau o roto), ki te mōrearea o te pūnaha cardiovascular. He kaha te mahi a te ngako visceral ki te pākia o te tinana, ā, ka taea e ia te whakaoho i te mumura mau tonu, te ātete ki te insulin, me te ngoikore o te pākia o te ngako, ā, ka pā katoa ēnei ki te hauora o te ngākau.
Mā te whakakori tinana ka taea te tahu i ngā kaora me te pupuri i te papatipu uaua, ā, mā tēnei ka ora tonu te pūnaha io o te tinana. Hei tāpiri, mā te whakakori tinana me te whakakaha tinana ka taea te whakaiti i te ngako o roto ina mahia i ia wā. Mēnā he taumaha ngāwari ake, ka heke te taumaha ki te ngākau, ka tau te toto toto, ā, ka pai ake te āhua o te pūnaha io.
6. Whakanuia te aro o te insulin me te whakaiti i te mōrearea o te mate huka
Ko te mate huka momo 2 tētahi o ngā tino take mōrearea mō ngā mate pūnaha toto. Ka taea e ngā taumata huka toto tiketike mō te wā roa te kino i ngā oko toto me te whakatere i te atherosclerosis. Ka whakapai ake te whakakori tinana i te aro o te insulin, ka taea ai e ngā pūtau o te tinana te whakamahi pai ake i te hukahuka hei pūtake pūngao.
Mā te whakakori tinana auau, ka pai ake te noho o ngā uaua hei "wāhi rokiroki" mō te hukahuka, ā, ka iti ake te hiahia o te tinana ki te insulin hei whakahaere i te huka toto. Ka āwhina tēnei pānga ki te ārai i te mate huka i roto i te hunga e mōrearea ana, ā, ka āwhina hoki ki te whakahaere i te mate i roto i te hunga kua tautuhia kētia, me te whakaiti anō hoki i te mōrearea o ngā raruraru o te ngākau me ngā oko toto.
7. Ka whakaiti i te mumura, ka whakapai ake hoki i te hauora o ngā oko toto
Ko te mumura mau tonu, iti te taumata te pūtake o ngā mate hou maha, tae atu ki te mate ngakau. Ka taea e te whakakori tinana te whakaiti i ētahi tohu mumura me te whakapai ake i te taurite o ngā homoni me te pūnaha ārai mate. Ka whakanui ake hoki te whakakori tinana i te kaha antioxidant o te tinana, ka āwhina ki te whawhai ki te ahotea oxidative ka kino te endothelium o ngā oko toto.
Heoi, he mea nui kia mōhio ko te whakakori tinana tino kaha me te kore e tika te whakaora ka taea te whakanui ake i te ahotea tinana. Nō reira, ko te mea nui ki te whakatutuki i ngā painga ko te auau me te taurite, kaua ko te kaha rawa.
8. Whakapai ake i te hauora o te ngākau me te manawa me te kounga o te oranga
Ko te hauora manawa-ā-ngākau e whakaahua ana i te kaha o te manawa, ngā pukahukahu, me ngā oko toto ki te tuku hāora i te wā e mahi ana. Ki te pai ake tēnei hauora, ka māmā ake te mahi a te tangata i ngā mahi o ia rā—te piki arawhata, te hikoi tawhiti, te kawe taonga—me te kore e ngenge. He maha hoki ngā wā e hono ana te hauora pai ki te moe pai ake, te mau tonu o ngā kare ā-roto, me te whakahaere ahotea pai ake.
Mai i te tirohanga o te pūnaha manawa, ko te whakapiki i te hauora ka pai ake te mahi a te ngākau me ngā oko toto. Ka whai wāhi tēnei ki te whakaiti i te mōrearea o te mate pūmau me te roa ake o te oranga hauora.
Ngā momo mahi whakakori tinana e pai ana mō te ngākau
Ko ngā mahi whakakori tinana e tino taunakitia ana mō te hauora o te ngākau me te ngākau ko:
1. Korikori tinana: te hikoi tere, te oma, te eke pahikara, te kaukau, te kanikani, te whakapakari tinana.
2. Whakangungu kaha: te hiki taumaha, ngā whitiki ātete, ngā mahi whakakorikori tinana (ngā pana-ake, ngā tūpekepeke). Ka āwhina tēnei i te hanganga tinana me te pākia o te tinana.
3. Ngā mahi whakapakari tinana me te taurite: yoga, totoro tinana, tai chi; he mea whai hua hei tāpiri atu ki te whakaiti i te tūponotanga o te whara me te whakanui ake i te nekenekehanga.
He maha ngā aratohu hauora e taunaki ana kia 150 meneti te iti rawa o te korikori tinana kaha-waenga ia wiki (hei tauira, 30 meneti, 5 ngā wā ia wiki) 75 meneti rānei o te korikori tinana kaha-nui, me te whakangungu kaha e rua ngā wā ia wiki. Heoi, mō ngā tīmatanga, he maha ngā wā he haumaru ake, he ngāwari ake hoki te pupuri i te korikori tinana poto ake, kātahi ka piki haere.
Te Katinga
He nui ngā painga o te whakakori tinana auau mō te pūnaha manawa: te whakapakari i te ngākau, te whakapai ake i te ngāwari o ngā oko toto, te whakaheke i te toto toto, te whakapai ake i ngā taumata cholesterol, te whakahaere i te taumaha, te whakapai ake i te aro o te insulin, me te whakaiti i te mumura. Nā ēnei pānga katoa ka waiho te whakakori tinana hei rautaki ārai tino nui mō te whakaiti i te mōrearea o te mate ngākau me te whiu.
Ko te mea nui, kāore e hiahiatia kia uaua, kia utu nui rānei te whakakori tinana. Mā ngā tikanga ngāwari pēnei i te hikoi auau, te eke pahikara mārire, te kaukau rānei i ētahi wā i te wiki ka puta he huringa nui mēnā ka mahia tonutia. Tīmata ki ō pūkenga o nāianei, ka piki haere mārire, ka waiho hei wāhanga o tō momo noho te whakakori tinana—nā te mea ko te ngākau hauora te kī ki te oranga roa ake, pai ake hoki.
