Me pēhea te wikitoria i ngā raruraru pupuri manawa
He tikanga noa te pupuri manawa, he mea ngaro. He maha ngā tāngata e mahi ana i tēnei ina ahotea, e arotahi ana ki te mahi, e manukanuka ana, e whakakorikori tinana ana rānei. Ahakoa he āhua māmā noa iho i te tirohanga tuatahi, ka taea e te pupuri manawa tonu te whakaoho i ngā tohu pēnei i te whanoke, te ngenge, te kikī o te uma, te tere o te ngakau, tae atu ki te ngoikore o te arotahi. Ka matapakihia e tēnei tuhinga ngā take noa o te pupuri manawa me pēhea te whakatika i tēnei me te haumaru me te whai hua.
He aha te pupuri manawa, ā, he aha i puta ai?
Ko te pupuri manawa he āhuatanga e mutu ai te manawa o te tangata mō tētahi wā poto, ahakoa he āta whakaaro, he kore rānei. I roto i te horopaki o ngā mahi o ia rā, ko te tikanga e pā ana ki te pupuri manawa kore mōhiotia—hei tauira, i te wā e pato ana, e hiki ana i ngā taumaha, e titiro roa ana ki te mata, e anga atu ana rānei ki tētahi āhuatanga taumaha.
I roto i te āhua tinana, he tukanga aunoa te manawa e whakahaerehia ana e te pūnaha io. Heoi, ka taea e ngā kare ā-roto me te manukanuka te whakararuraru i ngā tauira manawa. Ina ahotea, ka uru te tinana ki te aratau whawhai-rere rānei. Ka pāpaku ake, ka tere ake, ka pāpaku ake rānei te manawa. Ki te tupu pinepine tēnei, ka taunga pea te tinana ki tētahi tauira manawa pāpaku, koretake hoki.
Ngā tohu e pupuri pinepine ana koe i tō manawa
Kāore te katoa e mōhio he whanonga pupuri manawa tō rātou. Anei ētahi tohu noa:
1. He maha ngā wā ka manawa hōhonu ohorere koe, me te mea nei kua "mahara" koe ki te manawa.
2. Te pūmau o te kauae, o ngā pakihiwi rānei, inā koa i te wā e mahi ana i te rorohiko.
3. He poto, he pāpaku te āhua o te manawa, he nui ake te manawa i roto i te uma i te manawa i roto i te puku.
4. Ka tere te pōuri, te ngenge rānei, inā koa i ngā mahi māmā.
5. Te tere o te manawa, te mamae rānei o te uma i te wā e ahotea ana.
6. Te uaua ki te moe, nā te mea kei te noho pōrearea tonu te tinana.
Mena ka pāngia koe e tētahi o ngā āhuatanga o runga ake nei, me whakangungu anō koe i tō tauira manawa kia pumau ake ai.
Ngā take noa o te pupuri manawa
He maha ngā take e tino whakaoho ana i te whanonga o te pupuri i tō manawa:
1. Te ahotea me te manukanuka
Ina manukanuka, ka huri aunoa te tinana i te auau o tōna manawa. Ka tere ake te manawa o ētahi tāngata (te manawa nui), ko ētahi ia ka pupuri i te manawa i runga i te kore mōhio. He urupare io tēnei e pā ana ki te mataara.
2. Te arotahi nui rawa atu ("ka mutu te manawa i te wā e arotahi ana")
He tokomaha te hunga e pupuri ana i ō rātou manawa ina whakaaro nui ana, ina pānui pukapuka ana, ina whakaoti rānei i tētahi mahi taipitopito. Ka "raka" te roro i te tinana kia mau tonu ai te pumau, tae atu ki te pupuri i te manawa.
3. Tūnga kino
Mā te noho piko, te pana whakamua o ngā pakihiwi, me te kaki pakari ka uaua te nekeneke pai o te uaua o te puku. Nā reira, ka papaku te manawa, ka ngāwari te pupuri.
4. Ngā tikanga e whakamahia ana i te wā e whakakorikori tinana ana
I te wā e hiki ana i ngā taumaha, e mahi ana rānei i ngā mahi uaua, ka pupuri ētahi i ō rātou manawa hei whakapiki i te pumau (he rite ki te mahi a Valsalva). Ka taea te whakamahi i tēnei tikanga i roto i ētahi āhuatanga, engari ki te whakamahia mā te kore whakaaro, i roto rānei i te hunga e mōrearea ana, ka taea e ia te whakaoho i te whanoke me te whakanui ake i te toto toto.
5. Ētahi mate hauora
Ka pāngia pea ngā tauira manawa e te ihu pupū mau tonu, te mate huango, te GERD, te mate mataku, ngā raruraru ngākau me ngā pukahukahu rānei. Mena kei te haere tahi te pupuri manawa me te poto o te manawa, te mamae rānei o te uma, me tirotirohia he rata.
Me pēhea te wikitoria i te raruraru o te pupuri manawa
Anei ētahi mahi whai hua ka taea e koe te mahi:
1. Hangaia te mōhiotanga: kia mōhio ki ngā wā e pupuri ana koe i tō manawa.
Ko te taahiraa tuatahi ko te mōhio ki te wā e tupu ai. Ngāna ki te mōhio ki te wā:
– kei te whakautu ki tētahi karere nui,
– te whai i ngā wā mutunga,
– te aro atu ki te pakanga,
– te hiki i ngā mea taumaha,
– te kōrero i te aroaro o te marea.
Ka taea e koe te whakapiri i tētahi reta iti ki tō tēpu mahi: "Manawa." Ehara i te mea ko te whakarerekē i ngā mea katoa i te wā kotahi te whāinga, engari kia mōhio tō roro ki ngā tauira e pūmau ana.
2. Whakaharatauhia te manawa puku (manawa puku)
Mā te manawa diaphragmatic ka āwhina te tinana kia puta i te aratau taumahatanga. Anei te mahi:
1. Noho, takoto rānei ki raro me te whakamarie.
2. Whakatakotoria tetahi ringa ki tō uma, tetahi ringa ki tō puku.
3. Āta manawa mā roto i tō ihu mō te tatau e 4, me te rongo i te whānui o tō puku.
4. Puhaina te manawa mō ngā tatau e 6 mā tō ihu, mā ō ngutu rānei e kōpiripiri ana, me te rongo kei te memeha tō puku.
5. Whakahokia kia 5–10 ngā wā.
Kī: kia roa ake te manawa i te manawa i roto i te manawa hei whakamarie i te pūnaha io.
3. Whakamahia te tikanga "tirohia te manawa" i ia 30–60 meneti.
I a koe e mahi ana, whakatakotoria he whakamaumahara i ia 30–60 meneti. Ina tangi te whakaoho:
– whakangāwaritia tō kauae me ō pakihiwi,
– mānu mārire,
– kia roa ake te manawa,
– haere tonu te mahi.
Mā tēnei mahi poto nei koe e ārai kei "mau" i roto i te tauira pupuri manawa mō te rā roa.
4. Whakahāngaihia tō manawa ki ō nekehanga i te wā e whakakorikori ana koe.
Mena he maha ngā wā ka pupuri koe i tō manawa i a koe e mahi ana i te tinana, whakamahia tētahi mātāpono māmā:
– Whakahohe manawa i te wā e māmā ake ana,
– Pupuhi i waho i ngā wā taumaha rawa.
Hei tauira, i a koe e tūpou ana, manawahia te manawa i a koe e whakaheke ana i a koe, manawahia te manawa i a koe e whakaara ake ana i a koe. I a koe e mahi ana i ngā pana-ake, manawahia te manawa i a koe e whakaheke ana i a koe, manawahia te manawa i a koe e pana ake ana. Mō ngā whakangungu taumaha, kōrero ki tētahi kaiwhakaako kia tika ai ngā tikanga manawa haumaru mō tō āhua.
5. Whakapai ake i te tū me te nekehanga o te uma
Ka pā te tū o te tinana ki te manawa. Whakamātauria ēnei mahi:
– te noho me ngā wheua e ara ake ana,
– mata taumata-kanohi,
– ngā pakihiwi ki raro, me te whakangāwari,
– totorohia te uma (whakatuwhera uma) 1–2 meneti ia rā.
Ina whānui ake te uma me te diaphragm, kāore e "mau" te manawa.
6. Whakangāwaritia te wā e pāngia ana koe e te ahotea.
Ina tīmata koe ki te māuiui, me mahi he mahi whakakori tinana tere mō te 1 meneti:
– tango manawa mō ngā tatau 3–4,
– whakapūha manawa mō ngā tatau 5–7,
– tāruatia kia 5 ngā huringa.
He nui ake te whai hua o te whakangā poto engari pumau i ngā whakangungu roa, kāore i te auau.
7. Whakaitihia ngā mea e whakaoho ana i te mahi: te nui o te kawheine, te kore moe, me te mahi i ngā mahi maha i te wā kotahi.
Ka taea e te nui rawa o te kawheine te whakanui ake i te manukanuka me te manawa koretake. Mā te kore moe ka nui ake te urupare a te pūnaha io. He maha ngā wā ka ārai koe i tō manawa i te nui o te mahi i ngā wā katoa. Whakapai ake i ēnei kaupapa matua kia pai ake ai te whai hua o ō mahi manawa.
Āhea koe me toro atu ki te tākuta?
Rapua tonutia te āwhina hauora mēnā kei te haere tahi te pupuri manawa me ēnei mea:
– te mamae o te uma,
– te poto o te manawa,
– te hemo, te tata hemo rānei,
– te tere o te pao o te ngakau, he maha tonu ngā wā,
– ngā ngutu kikorangi,
– kei te kino haere ngā amuamu.
Tērā pea he āhuatanga hauora e hiahia ana kia tirotirohia atu, pērā i ngā mate o te pukahukahu, o te ngākau rānei, te manukanuka nui rānei.
Te Katinga
Ko ngā raruraru pupuri manawa ka puta pinepine mai i te ahotea, te aro nui rawa, me te tū tika. Ko te rongo pai, ka taea te whakatika i tēnei tikanga mā te whakamahi i ngā mahi ngāwari: te whakanui ake i te mōhio, te mahi i te manawa diaphragmatic, te whakatakoto whakamaharatanga, me te whakataurite i tō manawa ki ō nekehanga. Me mahi mārire, me te auau hoki. Mēnā he tauira manawa pumau ake, ka marino ake tō tinana me tō hinengaro, ka taurite ake tō kaha, ā, ka whakaitihia ngā tohu pēnei i te whanoke, te taumahatanga rānei.
Ki te hiahia koe, ka taea e au te whakarite i tēnei tuhinga ki ngā horopaki motuhake—pērā i te pupuri manawa i te wā e hiki taumaha ana, e whaikōrero ana i te aroaro o te marea, i te manukanuka rānei—kia puta ai he otinga motuhake ake.
